Is the Autoimmune Protocol Diet (AIP) Right for You?

The core belief behind everything we do at Culina Health is that nutrition isn’t one-size-fits-all. While we are rooted in the most up-to-date and evidence-based protocols, we know that what works for one person may not work for all, and we develop plans to meet each patient with specific, personalized strategies to address their individual health needs.  

When it comes to the Autoimmune Protocol Diet, our team of registered dietitians bring their extensive knowledge of chronic and autoimmune diseases to patients looking to reduce inflammation and get support for chronic conditions. But not all inflammation is bad. Culina Health RD Jan Zimmerman, MS, RDN, CDN, notes, “Inflammation is a normal part of our body’s response to injuries and invaders, like germs or injuries. Depending on the strength of your immune system, inflammation can promote healing and recovery. But when your immune system is not in good shape, when there’s no injury or invader, left unchecked, chronic inflammation can lead to a variety of health conditions, including heart disease, high blood pressure, cancer, chronic pain, type 2 diabetes, anxiety, depression and dementia.”

What is The Autoimmune Protocol Diet (AIP)?

The AIP diet is considered one of the best diets for autoimmune disease because it focuses on reducing inflammation and balancing the immune system. The diet itself was developed by experts specifically for people with autoimmune conditions, and it focuses on removing inflammatory foods that exacerbate symptoms and root causes, and replacing them with foods that will actually help ease symptoms and promote healing. Whether you’re looking to relieve joint pain, improve energy and digestion, or reduce autoimmune flare-ups, this diet can offer an approach to identifying potential food triggers, and help you regain control of your well-being. Of working with patients on elimination diets, Jan adds, “ I don’t believe in deprivation, so depending on the patient’s history, diet, and individual preferences, we create goals that are specific and achievable.”

How Does the Autoimmune Protocol (AIP) Diet Function?

When working with patients, we approach the AIP diet in two key phases: the elimination phase and the reintroduction phase. In the elimination phase, we temporarily remove all potentially pro-inflammatory foods from the diet, think grains, dairy, and processed foods. To make up for what we’re removing, we’re adding a ton of great stuff—nutrient-rich, healing foods designed to promote the body’s natural defenses and a healthy gut microbiome, all of which are critical for immune health.

In the reintroduction phase, we gradually add back in the foods we’d previously eliminated, one at a time, in order to help patients identify which specific foods and allergens might be triggering their symptoms. During this phase, we often encourage patients to keep a picture-based food journal to keep track of reactions and improvements in their symptoms. By this gradual method, the Autoimmune Protocol diet provides a way for individuals to develop an understanding of what foods work with their bodies and allow them to feel their best.

Which Conditions Can the Autoimmune Protocol (AIP) Diet Improve?

While the AIP diet is not a cure, nor is it the answer to how to prevent autoimmune disease altogether, it’s widely considered an effective and practical way to lower inflammatory markers and boost immune function—helping ease symptoms and leading to better control of the disease. This diet may be a helpful solution for people with conditions such as:

• Rheumatoid Arthritis (RA): AIP can relieve joint pain, stiffness, and swelling by lessening systemic inflammation and eliminating common triggers like gluten and dairy that can aggravate joint symptoms.
• Lupus (Systemic Lupus Erythematosus): The AIP diet helps to remove the cause of the inflammation throughout the body and provides relief from symptoms such as fatigue, joint pain, and skin rashes. 
• Hashimoto’s Thyroiditis: For people who suffer from Hashimoto’s, the diet is gluten-free, which removes the source of inflammation from the body and can also help regulate thyroid functions.
• Psoriasis and Psoriatic Arthritis: The diet may reduce severity of psoriasis flare-ups and joint pain by reducing skin and joint inflammation. A diet rich in gut-soothing foods helps build a better immune system, which in turn indirectly benefits skin health.
• Inflammatory Bowel Disease (IBD): The AIP diet aims to tone down gastrointestinal inflammation, which may help prevent Crohn’s disease and ulcerative colitis. Concentrating on foods that are easiest to digest and support gut lining integrity, such as bone broth and fermented vegetables, might help eliminate “leaky gut” symptoms.
•  Multiple Sclerosis (MS): The diet is a source of antioxidant-rich foods that may reduce oxidative stress and neuroinflammation, hence improving neurological symptoms.

Autoimmune Protocol (AIP) Diet: A Comprehensive Food List

This Auto immune diet and eating pattern is a combination of anti-inflammatory, nutrient-rich foods and the elimination of pro-inflammatory foods.

Foods to Include

The AIP diet promotes whole, minimally processed produce and is rich in nutrients that support the gut, immune system, and overall well-being. A few main staples of the autoimmune protocol diet meal plan include:

• Proteins: Grass-fed meat, wild-caught fish, poultry.
• Vegetables: Non-starchy vegetables such as leafy greens, broccoli, and cauliflower.
• Starchy Vegetables: Potatoes, sweet potatoes, corn, peas, winter squash, pumpkin
• Healthy Fats: Coconut, olive, and avocado oils.
• Fruits: Especially low-sugar, antioxidant-rich berries and kiwis!
• Fermented Foods: Sauerkraut and kimchi are great options that support gut health.
• Bone Broth: Promotes a strong gut barrier by providing collagen and gelatin.

Foods to Avoid

During the Elimination Phase, it’s important to remove foods that stimulate immune reactions or cause inflammation. These often include:

• Grains and Legumes: Wheat, oats, rice, beans, lentils.
• Dairy: Milk, cheese, yogurt.
• Nightshades: Tomatoes, peppers, eggplants.
• Processed Foods: Sugary snacks and refined grains.
• Nuts and Seeds: Including foods with seed oils like sunflower and canola.

Sample Meal Plan for the Autoimmune Protocol (AIP) Diet

Here are a few meal ideas that are not only nutrient-rich and delicious, they’re also gut-friendly and anti-inflammatory! 

Breakfast Options:

• Sweet Potato and Ground Turkey Hash: Fry sweet potatoes, ground turkey, and spinach in coconut oil, seasoned with fresh herbs like rosemary or thyme.
• Berry Coconut Smoothie: Mix coconut milk, blueberries, a small banana, and a scoop of collagen powder for a creamy and gut-healthy smoothie.
• Apple and Butternut Squash Skillet: For a warm and satisfying breakfast, you can cook cut apples and butternut squash in coconut oil with a pinch of cinnamon.
• Autoimmune Protocol Diet Breakfast Bowl: Mix sauteed greens (kale or spinach) with roasted sweet potato and shredded chicken, then toss in a drizzle of olive oil and fresh herbs.
• Coconut Yogurt and Berries: Fresh blueberries, a pinch of cinnamon, and coconut yogurt make for a simple, nutrient-rich breakfast.

Lunch Options: 

• Salmon Avocado Salad: Steamed greens, grilled salmon, sliced avocado, cucumber, and shredded carrots, dressed with olive oil and lemon juice.
• Bone Broth Soup: Broth with shredded chicken breast, diced carrots, celery, and zucchini seasoned with fresh parsley and bay leaf.
• Turkey Lettuce Wraps: Romaine or iceberg lettuce leaves stuffed with ground turkey, shredded carrots, and sliced cucumbers, finished with a drizzle of avocado oil. 
• Grilled Shrimp and Mango Salad: Salad greens, grilled shrimp, diced mango, cucumber, and shredded cabbage tossed with olive oil and a squeeze of lime juice.
• Chicken Avocado Bowl: Shredded chicken mixed with sliced avocado, steamed broccoli, and cauliflower rice, plus a pinch of sea salt.

Dinner Options: 

• Herb-Roasted Chicken with Roasted Vegetables: Oven-baked chicken breast rubbed with garlic, rosemary, and thyme, alongside roasted Brussels sprouts, carrots, and broccoli.
• Zucchini noodles with turkey meatballs: Zucchini noodles and turkey meatballs, cooked in olive oil and garlic, served with steamed cauliflower.
• Grass-Fed Beef and Sweet Potato Bowl: Beef, onions, and garlic are crushed into a beef stir-fry served with mashed sweet potatoes, and steamed green beans on the side.
• Baked Cod with Steamed Vegetables: Pair steamed cod filets with fresh dill and lemon, and add cooked broccoli, cauliflower, and/or beets on the side.
• Lamb and Root Vegetable Stew: A hearty, warming stew of carrots, parsnips, celery, fresh herbs, and bone broth creates a healthy and filling dish.

Snack Options: 

• Sliced apple with coconut butter
• Carrot and cucumber sticks with guacamole
• Celery sticks with mashed avocado
• A mug of bone broth
• Pear slices sprinkled with cinnamon

Work With a Registered Dietitian

A diet that involves restriction and elimination is best done with the support of a registered dietitian. Our team of experts at Culina Health can help you determine whether the AIP diet is right for you, and if so, provide individualized support, from meal plans tailored to your preferences and budget, to collaborative care alongside your primary physician. We are in-network with most major insurance providers, and are licensed to see patients in all 50 states. Get matched with a Culina Health dietitian today!