The Autoimmune Protocol, or AIP, is an elimination diet for autoimmune diseases. The goal is to remove inflammatory foods from the diet in order to calm down chronic inflammation, a major driver of autoimmune diseases. It also helps restore the gut lining to improve intestinal permeability and reduce food sensitivities. Here is an overview of AIP, Modified AIP, and which one you should try first.
The Autoimmune Protocol – The Basics
The Autoimmune protocol (AIP), like any elimination diet, has 2 phases – elimination and reintroduction. The core AIP, or the original AIP, eliminates common inflammatory foods for a period of 4-12 weeks. The inflammatory foods include:
- All Grains, Gluten containing grains and pseudo grains like quinoa and chia
- Dairy
- All legumes
- Processed vegetable oils
- Processed food and chemicals
- Added sugar (except honey and maple), sugar alcohols, nonnutritive sweeteners
- Nuts, Seeds and corresponding oils
- Nightshades and their corresponding spices
- Spices derived from seeds
- Eggs
- Alcohol
As you can see the original AIP cuts out a lot of foods. Many people feel overwhelmed by this elimination list as a lot of convenient and comfort foods are not allowed. The modified AIP is a new and updated version of the original AIP. This version is less restrictive and honestly a lot easier to stick with. And, this is the elimination diet I use in my Ditch Your Inflammation group program.
Why the Modified AIP?
There are several reasons why the modified AIP came to be accepted within the autoimmune sphere:
- The published studies use a step down approach in the elimination phase. This means that it took, on average, 6 weeks for participants to reach the full elimination phase. In these studies, a majority of the participants improved and even achieved remission before hitting the final week of the elimination diet.
- Many Certified AIP coaches reported a similar phenomenon. Their clients were improving when using a less restrictive elimination diet.
- The original AIP is a challenge on the budget, especially when you remove whole foods like beans that can be a great source of cheap protein.
Therefore, being super restrictive isn’t always better. And that is why the Modified AIP version was created.
An Overview of the Modified AIP
The modified AIP still allows all vegetables and fruit (except nightshades) and proteins. It also brings back these core foods:
- Pseudo-grains – such as amaranth, buckwheat, chia and quinoa.
- Ghee
- Rice, including both brown and white varieties.
- Legumes, all except soy are now allowed.
- Seeds, that include coffee and cocoa. Eliminating these were always hard for people following the original AIP.
- Nuts except tree nuts and peanuts.
As you can see, these additions open up a lot more options for those following this elimination diet. The inclusion of rice, beans, seeds and grains are a game changer when it comes to this eating plan. Plus, it makes it a lot easier for people to eat out and be social while following this diet.
What About Foods to Include?
With elimination diets we focus mostly on the foods we avoid. But, there are key foods to include when you are doing AIP. The overall goal of AIP is to increase nutrient density. Eating more nutrients help replace any deficiencies and allows your body to get the most out of the food you eat. The nutrient dense foods to include when doing either the original or modified AIP include:
- Bone broth
- Organ meats
- Fermented foods
- Variety of fruits and vegetables
- Fish and shellfish
- Emphasis on healthy fats like olive and avocado
Which Version of AIP is Right for You?
I do think that it’s best to be more liberal when it comes to elimination diets, which is why I love the new modified version. Why make your diet so restrictive when you don’t have to? The modified version of AIP will be suitable for most people. The exceptions to that rule are: anyone needing fast results due to an active disease like inflammatory bowel disease. Or people who have no barriers to cost or time and believe the original AIP would not be difficult.
If you aren’t sure which would be best for you, it’s best to ask a certified AIP practitioner like myself or someone more local to you.
I’m thrilled to have another tool to use for clients that may be just as effective as the original elimination diet. If you would like help following AIP, please contact me to schedule a free call. Additionally, you can find more information about living peacefully with your autoimmune disease on my Instagram, Facebook and YouTube channel.
