The Autoimmune Protocol (AIP) diet is a therapeutic approach that aims to reduce inflammation, support gut health, and manage autoimmune conditions. By eliminating potentially inflammatory foods and focusing on nutrient-dense, healing foods, the AIP diet provides a framework for individuals seeking relief from autoimmune symptoms. In this blog post, we will delve into what the AIP diet entails, who can benefit from it, the foods allowed and avoided, and provide a sample weekly menu to help you get started.
What is the AIP Diet? The AIP diet is an elimination-style eating plan that removes certain foods known to trigger inflammation and immune responses in individuals with autoimmune conditions. It emphasizes nutrient-dense foods to promote healing, reduce symptoms, and potentially identify trigger foods that contribute to autoimmune flare-ups.
Who is the AIP Diet for? The AIP diet is primarily designed for individuals with autoimmune conditions, such as rheumatoid arthritis, Hashimoto's thyroiditis, lupus, and inflammatory bowel disease. It may also be beneficial for those with chronic inflammation, leaky gut syndrome, or other digestive disorders.
Foods to Eat on the AIP Diet:
High-Quality Protein: Grass-fed meats, wild-caught fish, pastured poultry, and organ meats (if tolerated) are encouraged sources of protein.
Vegetables: Emphasize a wide variety of non-starchy vegetables like leafy greens, broccoli, cauliflower, Brussels sprouts, carrots, and sweet potatoes.
Fruits: Enjoy low-sugar fruits in moderation, such as berries, green apples, and pears.
Healthy Fats: Include healthy fats like avocado, olive oil, coconut oil, and animal fats from pastured sources.
Fermented Foods: Fermented foods like sauerkraut, kimchi, and coconut milk yogurt (without additives) can support gut health.
Bone Broth: Rich in nutrients, collagen, and gelatin, homemade bone broth is a nourishing addition to the AIP diet.
Foods to Avoid on the AIP Diet:
Grains: Wheat, rice, corn, oats, and other grains should be avoided, including gluten-free grains like quinoa and buckwheat.
Legumes: Eliminate beans, lentils, peanuts, and soy products (including tofu and tempeh).
Dairy: All forms of dairy, including milk, cheese, yogurt, and butter, should be avoided.
Nightshade Vegetables: Tomatoes, peppers, eggplants, potatoes (excluding sweet potatoes), and spices like paprika and chili powder are excluded.
Eggs: Eggs, including those in baked goods or as an ingredient in processed foods, are eliminated.
Nuts and Seeds: These should be avoided due to their potential to cause sensitivities or cross-reactivity.
Below is an example of what a typical menu on the AIP diet could look like. Remember to adjust portion sizes according to your individual needs and consult with a healthcare professional if you have any specific dietary concerns or health conditions. Enjoy your AIP journey with these delicious and nourishing meals!
Day 1:
Breakfast: Breakfast Bowl with cooked sweet potato, sautéed kale, and topped with sliced avocado.
Lunch: Grilled chicken salad with mixed greens, cucumber, carrots, and olive oil-lemon dressing.
Dinner: Baked salmon with roasted Brussels sprouts and mashed cauliflower.
Day 2:
Breakfast: Smoothie made with coconut milk, frozen berries, spinach, and collagen peptides.
Lunch: Zucchini noodles (zoodles) with garlic shrimp and a side of steamed broccoli.
Dinner: Oven-baked chicken thighs with roasted carrots and a side of sautéed Swiss chard.
Day 3:
Breakfast: Vegetable hash with butternut squash, spinach, and onions, served with avocado slices.
Lunch: Tuna salad lettuce wraps with chopped celery, green onions, and homemade AIP-friendly mayo.
Dinner: Grass-fed beef burgers wrapped in lettuce leaves, topped with caramelized onions, and served with sweet potato wedges.
Day 4:
Breakfast: Breakfast Casserole with ground turkey, spinach, and sweet potatoes.
Lunch: Chicken soup with bone broth, carrots, celery, and AIP-friendly herbs.
Dinner: Grilled pork chops with roasted asparagus and cauliflower rice.
Day 5:
Breakfast: Coconut milk chia seed pudding topped with fresh berries and shredded coconut.
Lunch: Roasted chicken thighs with steamed green beans and a side of mashed sweet potatoes.
Dinner: Baked cod with lemon-garlic sauce, alongside sautéed kale and roasted beets.
Disclaimer: Information in this article is for educational or information purposes only and should not be considered a substitute for professional medical advice or consultation with healthcare professionals. Elevate Functional Nutrition LLC does not offer medical advice and assumes no responsibility or liability for the information contained in this post. Always consult a medical professional or other qualified health care provider for medical advice, diagnoses, or treatment.