AIP Simplified: What to Eat

Living with an autoimmune disease can be challenging, and managing symptoms often feels like navigating a maze. The AIP (Autoimmune Protocol) Diet aims to offer a path by addressing one crucial factor: inflammation.

What is the AIP Diet?

• An elimination diet that removes potentially inflammatory foods for a period, then reintroduces them gradually.

• Aims to identify food triggers that worsen symptoms and personalize your dietary approach.

What to Eat:

Green Light:

• Colorful veggies: e.g., leafy greens, cruciferous vegetables, root vegetables, squash

• Fresh fruits: e.g., berries, citrus, apples

• High-quality proteins: e.g., grass-fed meat, wild-caught fish, organ meats, bone broth

• Healthy fats: e.g., avocado oil, olive oil, coconut oil

• Fermented foods: e.g., kimchi, sauerkraut, kombucha, coconut yogurt

Red Light:

• Grains: e.g., wheat, rice, oats, corn (including gluten-free options and pseudograins)

• Legumes: e.g., beans, lentils, peanuts

• Nightshades: e.g., tomatoes, potatoes, peppers, eggplant 

• Eggs and dairy: e.g., eggs, milk, cheese, yogurt

• Seeds and nuts: e.g., almonds, cashews, sunflower seeds, walnuts

• Processed foods: e.g., refined sugars, additives, artificial sweeteners, refined vegetable oils

• Alcohol: e.g., wine, beer, liquor 

• Coffee: e.g., espresso, filtered (both decaffeinated and regular)

Beyond the Plate:

• Stress management: chronic stress fuels inflammation, explore relaxation techniques.

• Sleep hygiene: prioritize quality sleep to support overall well-being.

• Individualized approach: work with a healthcare professional or registered dietitian to tailor the AIP diet to your specific needs. It is important to note that following the protocol may not work for everyone with an autoimmune disease.

Remember, the AIP diet is a journey of self-discovery and personalized management. Start slow, prioritize your well-being, and celebrate every step forward. Want to learn more about navigating reintroduction and food challenges on the AIP? Don't miss our next newsletter!

Checkout these resources to learn more about the Autoimmune Protocol:

• AIP (Autoimmune Protocol) Diet: A Beginner's Guide (Healthline)

• The Autoimmune Protocol (The Paleo Mom)

• The Autoimmune Protocol Diet (WebMD)

Take good care,

Rebecca

P.S. Check out the Nutrition for Autoimmune Wellness Meetup page for upcoming virtual events.

Disclaimer: I am not a healthcare provider, and the information provided in this newsletter is intended for educational purposes only. The content shared here should not be used as a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider or physician for personalized guidance regarding any health concerns or medical conditions.