Navigating the AIP Reintroduction Journey

In the first installment of our series on the Autoimmune Paleo (AIP) diet, we explored the elimination phase, where we identified foods that may be exacerbating autoimmune symptoms. Today we will discuss what comes next after the elimination phase, the exciting but sometimes daunting prospect of reintroduction: slowly bringing back eliminated foods to identify potential triggers.

Reintroduction: A Targeted Approach

Think of discovering your food sensitivities as detective work. You're gathering clues about how specific foods affect your body. Here's how to approach them:

• Plan the reintroduction phase: Before reintroducing any foods, ensure you have successfully completed the elimination phase and your symptoms have improved or stabilized. This phase typically lasts for at least 30 days, but some may need longer to see improvements.

• Choose foods to reintroduce: Start with foods that are less likely to cause a reaction and that you are most interested in adding back to your diet. This includes foods that are generally well-tolerated, such as egg yolks, legumes, and seed-based spices, and progresses through stages to include nuts, seeds, nightshades, and eventually gluten-free and potentially gluten-containing grains, all adapted to individual sensitivities and preferences.

• Start slow: Select one food at a time, reintroducing it in small quantities over 3-7 days. This allows you to isolate its potential impact. Be especially mindful of any symptoms that may arise within minutes, allowing you to precisely determine its impact.

• Listen to your body: Track symptoms like fatigue, pain, or digestive issues. Even subtle changes can be clues.

• Record your observations: Keep a detailed food and symptom diary. This helps you identify patterns and make informed decisions.

• Patience is key: Reintroduction takes time and careful observation. Don't rush the process.

• Your experience is unique: What triggers one person might not affect another. It's about finding what works for YOU.

• Seek guidance: Consult a qualified healthcare professional for personalized advice and support.

For a comprehensive guide on the specific stages and the order of food reintroduction, read the article "How to Reintroduce Food on AIP: The Definitive Guide" on Autoimmune Wellness. Additionally, Dr. Will Cole’s book The Inflammation Spectrum offers thorough insights into the various phases of the AIP diet.

Beyond Food Sensitivities

While food could be a significant factor, research has shown that other lifestyle elements could potentially contribute to autoimmune flare-ups, such as stress management, sleep quality, and gut health. 

Stay tuned for our next newsletter where we'll delve deeper into specific food groups and potential triggers.

Warmly,

Rebecca

References

Awuah, Wireko Andrew et al. “Circadian rhythm in systemic autoimmune conditions: Potential of chrono-immunology in clinical practice: A narrative review.” Medicine vol. 102,32 (2023): e34614. doi:10.1097/MD.0000000000034614.

Christovich, Anna, and Xin M Luo. “Gut Microbiota, Leaky Gut, and Autoimmune Diseases.” Frontiers in immunology vol. 13 946248. 27 Jun. 2022, doi:10.3389/fimmu.2022.946248.

Cole, Will. The Inflammation Spectrum: Find Your Food Triggers and Reset Your System. Avery, 2019. 

Song, Huan et al. “Association of Stress-Related Disorders With Subsequent Autoimmune Disease.” JAMA vol. 319,23 (2018): 2388-2400. doi:10.1001/jama.2018.7028.

Trescott, Mickey. "How to Reintroduce Food on AIP: The Definitive Guide." Autoimmune Wellness, 16 July 2018, https://autoimmunewellness.com/how-to-reintroduce-food-on-aip-the-definitive-guide/.

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.