AIP Diet for Beginners: Meal Plan & Tips

Living with chronic inflammation can be overwhelming and painful. Confusion about what to eat and what to avoid can add even more stress to your day.

But here is some good news: following the Autoimmune Protocol Diet (or the AIP diet plan) could relieve inflammation in the digestive tract and may help you feel better.

There are three components of the AIP diet. Eliminate food triggers that are gut-irritating, maintain these changes for 30-90 days, and end the protocol by reintroducing foods into your diet.

In this article, you’ll learn how autoimmune disorders affect the body and which foods are AIP-compatible.

What Does Autoimmune Mean?

Your immune system includes your lymphatic system and white blood cells.

They’re constantly screening for harmful germs, bacteria, or viruses that could make you sick. Your white blood cells are signaled if a threat is identified.

Activating your white blood cells is a normal inflammatory response that keeps you healthy. Once the germ or pathogen is destroyed, the inflammation will subside.

Autoimmune disorders are when your immune system targets pathogens and healthy organs and tissues in the body. It can lead to a chronic state of inflammation and significantly decrease quality of life.

A few side effects of long-term inflammation include constant fatigue, swelling, pain all over the body, and skin changes.

Examples of Autoimmune Diseases

Johns Hopkin Medical school states there are more than 80 different types of known autoimmune diseases.

This is a shortened list of common diagnoses:

Type 1 Diabetes.
Lupus.
Rheumatoid Arthritis.
Thyroid diseases, including Graves disease, resulting in an overactive thyroid (hyperthyroidism). Or Hashimoto's, which leads to an underactive thyroid (hypothyroidism).
Psoriasis.

There are no cures for these conditions but they can be managed through evidence-based practices.

These include Tdietary strategies (the AIP diet may work for some people), regular physical activity, and medications.

What is the AIP Diet?

The Autoimmune Protocol (AIP) is sometimes also called the Autoimmune Paleolithic Diet.³

It was developed to reduce inflammation by eliminating trigger foods which contain organic compounds and proteins that may worsen digestive inflammatory responses.

The AIP diet is not the same as the low FODMAP diet, which helps people reduce symptoms linked to carbohydrate intake.

By following the AIP diet plan and eliminating these foods, the inflammatory response decreases. A break in inflammation offers the body a chance to recover, and the lining of the gut wall can heal.

We know this restrictive diet plan is not suitable for everyone.

It could help people who suffer from chronic inflammation related to an autoimmune condition.

AIP Diet Plan

The AIP diet is a stricter version of the Paleolithic diet.

It doesn’t permit anything processed or ultra-processed (UPF), including cookies, chips, crackers, candy, breakfast cereals, etc. Instead, this diet includes various vegetables, fruits, lean protein sources including seafood, and some plant-based milks.

There are known adverse health effects associated with a high intake of UPFs. Health risks include unwanted weight gain, heart disease, and different forms of cancer, specifically colon cancer.

UPFs are notoriously high in excess refined sugars, fats, and salt. Consuming large amounts of these ingredients may contribute to high levels of inflammation.

For these reasons, UPFs are not recommended in the AIP diet plan.

Here are examples of other foods that are not AIP-compatible: .

Nightshade vegetables: Examples include all tomato varieties, eggplant, potatoes, and peppers (including sweet bell peppers and spicy chilis).
Nuts and seeds: Only eliminate nuts, nut butter, and seeds from the diet if they worsen your symptoms. Most people don’t need to restrict 100% of these foods.
All grains.
Legumes and beans.
Coffee and Alcohol.
Eggs.
Refined sugars, including white sugar, brown sugar, and high fructose corn syrup.
Animal-based dairy products.

Keep in mind that everybody’s health and digestion are unique. This list is just a guideline.

As you move through the AIP diet plan, you’ll establish a version that best suits your needs. If you want support, consider booking an online appointment with a Nourish dietitian specializing in inflammation.

The AIP Diet Plan Has Three Phases:

Elimination Phase: four to six weeks of eliminating common trigger foods that may increase your body’s inflammatory response. This phase of the diet is temporary.
Maintenance Phase: maintain the elimination diet for 30-90 days. Ensure you have included nutrient dense foods in your diet. If your symptoms have not resolved after 90 days, you may need to explore other options with your healthcare team.
Reintroduction Phase: if you feel better, try reintroducing foods back into your diet. Approach this phase as scientifically as possible. Write a list of foods you want to bring back into your diet and reintroduce them one at a time. Allow seven days between each food.

{{splash}}

What Does the Research Say?

Some studies efficacy of the AIP diet plan showed reduced inflammation. The findings are promising, but more research is needed to validate the results.

Inflammatory Bowel Disease

Inflammatory bowel disease (IBD) includes Crohn's disease and Ulcerative Colitis.

People can manage both conditions through diet, but painful flare-ups can occur.

During a flare-up, the intestinal walls become inflamed, and the digestive tract is sensitive to different foods and beverages. These acute events may lead to fatigue, fever, diarrhea, blood in the stool, and a decreased appetite.

A research study from 2017 observed 15 participants who followed the AIP diet for approximately three weeks.

At 11 weeks, the participants completed an endoscopy (an imaging test with a scope), and visible inflammation along the gut walls had decreased. People who suffer from IBD conditions may benefit from the AIP diet plan.

Hashimotos

Hashimotos is an autoimmune disorder that targets and destroys thyroid cells. It results in the underproduction of thyroid hormone (clinically known as hypothyroidism). Most people will rely on medication to manage their thyroid levels.

A study from 2019 looked at the role of the AIP diet in people diagnosed with Hashimotos.

Participants had blood drawn at the start and end of the study.

Researchers were checking thyroid and c-reactive protein levels. High levels of c-protein can be an indication of inflammation.

After ten weeks, the TSH levels in participants were the same, but the c-protein had decreased.

Leaky Gut

Leaky gut is not an official diagnosis in western medicine, but it's a trending topic in the nutrition world.

The current definition of a leaky gut is the increased permeability (or passability) of intestinal walls. There is an increased risk of germs and bacteria passing into the surrounding tissues of the gut.

Unwanted germs and bacteria contribute to inflammation and may cause significant pain.

Studies have confirmed that other autoimmune conditions, such as Crohn's, have permeable intestinal walls, contributing to poor gut health and uncomfortable symptoms.

The AIP diet plan may improve the leaky gut by decreasing the inflammatory response to foods. Less stress on the gut will give it a chance to heal and recover.

How Does Diet Help Autoimmune Conditions?

A diet rich in antioxidants may decrease symptoms of inflammation associated with autoimmune conditions.

Antioxidant rich foods include fruits and vegetables, fiber-rich grains, beans, and unsaturated fats.

The nutrients in these foods neutralize harmful free radicals, which are compounds that could worsen inflammation if levels become too high.

Additionally, research has demonstrated that people with autoimmune conditions who eat anti-inflammatory diets have lower levels of mortality.

A Shopping List for the AIP Diet

Below are recommendations for an AIP-friendly grocery list.

Lean ground proteins including turkey, chicken, and beef.
Fish rich in omega-3 fatty acids such as salmon and trout. Other fish you can buy include cod, haddock, tilapia, and tuna.
Seafood, including shrimp and scallops.
Most vegetables are AIP-compliant except for nightshade options. Include broccoli, cabbage, mushrooms, turnips, zucchini, garlic, brussel sprouts, and onion.
Starchy vegetables such as sweet potatoes, yams, and squashes.
Most fresh fruits, including berries, apples, oranges, nectarines, pomegranates, and bananas.
Coconut milk.
Honey.
Olive oil, avocado oil.

Sample AIP Meal Plan

Here’s an example of a three-day AIP diet plan you can try at home.

Day 1

Breakfast: Sweet potato “toast” (a slice of roasted sweet potato) topped with mashed avocado and spices, such as turmeric and ground cumin.
Lunch: Baked tuna cakes served over fresh spinach and drizzled with olive oil and balsamic vinegar.
Dinner: One-pan chicken with rosemary, parsnips, garlic, and fresh thyme. Glaze the dish with avocado oil, salt, cinnamon, and one tablespoon of maple syrup.

Day 2

Breakfast: Cassava flour pancakes topped with mixed berries.
Lunch: Nori fish wraps with avocado and pickled vegetables.
Dinner: Grass-fed steak with a green salad and sauteed mushrooms and squash on the side.

{{local}}

Day 3

Breakfast: Toast large coconut flakes to create a cold cereal texture and top with fresh fruits and coconut milk.
Lunch: Chicken lettuce wraps with homemade AIP-friendly caesar dressing and sliced avocado.
Dinner: Mediterranean-style shrimp cooked on a pan with olive oil, minced garlic, oregano, and basil. Served with baked zucchini, carrots, and sweet potatoes.

Are There Any Risks of the AIP Diet Plan?

The AIP diet plan can result in low fiber intake because it eliminates whole grains, legumes, several vegetables, nuts, and seeds, which are all high sources of fiber.

Low fiber intake is linked to several diseases, including cancer, heart disease, type two diabetes, constipation, and diverticular disease.

Minimum Daily Fiber Recommendations‍

Women (ages 19-30): 28g

Women (ages 31-50): 25g

Women (ages 51+): 22g

Men (ages 19-30): 34g

Men (ages 31-50): 31g

Men (ages 51+): 28g

In the most recent USDA Dietary Guidelines it was noted that more than 90% of women and 97% of men are not meeting recommended dietary fiber goals. These numbers are staggeringly high.

You should create a robust AIP diet plan that prioritizes high-fiber vegetables and fruits to help you satisfy your fiber requirements. These include avocados, berries, broccoli, cabbages, and other cruciferous vegetables.

The Fear Of Moving Forward

People who have suffered from chronic inflammation may find relief after starting the AIP diet plan. Understandably, they may be afraid to move out of the elimination phase, fearing the pain and discomfort will return.

It is essential to move on to the reintroduction phase because a sustainable diet needs variety. If you feel stuck or fearful, reach out to a friend or, even better, a trained dietitian.

They can offer actionable steps to move forwards while still maintaining your progress.

Tips for Success

Small, consistent nutrition changes are gentler on your digestive system and easier to follow. Here are other tips you can follow:

Focus on one meal at a time.
Work with an expert, such as a dietitian specializing in inflammation.
Make simple recipes that are easy to follow.
Document your symptoms to track any changes.
Batch cook meals or components to prepare for the week ahead.
Prepare AIP-friendly snacks to satisfy unexpected hunger pangs.
Practice mindfulness at meals.

Takeaway

AIP is an elimination diet designed to help you identify food-triggered irritations.

People who suffer from autoimmune conditions or leaky gut are the best candidates to try the AIP diet plan.

Remember that the diet has three phases and is a long-term commitment.

People with an advanced understanding of nutrition can start the diet independently. However, beginners with no nutrition education should ask for help to make safe nutrition choices.

Avoid staying in the elimination phase for too long because it can expose you to nutritional deficiencies.

The AIP diet plan can be low in fiber, and a low fiber intake can worsen your long-term health.

Limit your risk by prioritizing fiber-rich foods at all meals, starting with breakfast.

Challenge yourself to try new recipes and include as much variety in your meal plan. If you struggle with cooking daily, consider meal prepping a few dishes in advance.

How a Dietitian Can Help

The path to a healthier, happier you isn’t always straightforward. Partner with autoimmune dietitians at Nourish for help achieving health and wellness through personalized nutrition counseling.

Find a dietitian near you by tapping into our national telehealth network of online dietitians who accept insurance.

Nourish has strict sourcing policies and prioritizes primary sources, including medical organizations, governmental agencies, academic institutions, and peer-reviewed scientific journals. Learn more about our medical review process and editorial guidelines.

AIP Diet for Beginners: Meal Plan & Tips | Nourish (2024)