The autoimmune protocol (AIP) is a type of diet that aims to mitigate inflammation, pain, and a variety of other clinical manifestations of autoimmune diseases. What does it consist of? Keep reading!
The AIP diet, also known as the “autoimmune protocol (AIP) diet,” is an eating model that has become quite popular in recent years. It consists of avoiding the consumption of certain foods for several weeks in order to observe changes in health.
As an article published in Inflammatory Bowel Diseases exposes , its objective is to contribute to the control of inflammation, pain and other symptoms of autoimmune pathologies , such as inflammatory bowel disease and celiac disease, among others. What should you know about it?
What is the AIP diet?
The autoimmune protocol (AIP) is an elimination diet that involves not eating certain varieties of food for several weeks to observe the effects it causes on health, especially in the presence of autoimmune diseases, such as psoriasis, rheumatoid arthritis , lupus and inflammatory bowel disease, among others.
These pathologies present with symptoms ranging from joint pain to fatigue, abdominal pain, diarrhea, nerve damage and mental confusion. Although their origin is multifactorial and includes genetic and environmental factors, one of the hypotheses associates them with damage to the intestinal barrier. In turn, this is linked to the consumption of some foods.
Precisely, the AIP diet proposes to eliminate and replace these foods with options rich in nutrients that help “repair” the intestine and promote the balance of its microbiota. In addition, it suggests the elimination of products such as those that contain gluten or lactose, as they are often the ones that cause abnormal immune responses in sensitive people.
Phases of the AIP diet
The autoimmune protocol (AIP) bears some resemblance to the popular paleo diet ; in fact, some experts classify it as an extension of said feeding model. In any case, the AIP variant is a bit stricter and consists of two main phases.
elimination phase
In the first phase of the AIP diet, foods and medications that may be linked to intestinal inflammation or imbalances in the microbiota are eliminated . For this, products that often cause allergies and unwanted reactions are taken into account. For example:
- Cereals.
- Legumes.
- Nuts.
- Seeds.
- solanaceous vegetables.
- Eggs.
- Dairy products.
- Vegetable oils.
- Food Additives.
- Refined sugars.
- Coffee.
- Alcohol.
- Tobacco.
- Processed products.
- Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen, naproxen, diclofenac, and high-dose aspirin.
Of course, instead of these, the consumption of fresh and nutrient-dense products is encouraged, without neglecting foods that are fermented or contain some probiotics. Likewise, emphasis is placed on improving lifestyle through relaxation techniques, physical activity and a better quality of sleep.
The duration of this phase can be extended until the person feels an improvement in their symptoms. Often this can take between 30 and 90 days . However, there are those who feel the effects from week 3.
reintroduction phase
As soon as an improvement in the symptoms of the autoimmune disease is perceived, the reintroduction phase begins, which consists of gradually incorporating the avoided foods , one at a time, according to the person’s tolerance level.
What is intended to be achieved in this stage of the diet is to recognize those foods that can trigger the symptoms of the disorder. In addition, it seeks to reintroduce those that do not cause any symptoms, to ensure a more varied and complete diet .
Each food is reintroduced little by little, with a lapse between 5 and 7 days between one and the other. This period is sufficient to determine if any of the symptoms reappear after consumption. Those that are well tolerated can continue to be incorporated into the diet. The rest must be left out.
Steps for the reintroduction of foods
To reintroduce foods in the AIP diet, it is necessary to follow some steps. Likewise, it is necessary to know how to choose a suitable moment, in circumstances that do not cause inflammation. Therefore, after a bad night’s sleep or in times of stress, it is better to postpone it.
If possible, it is ideal to introduce foods that have lower concentrations of the substance that can trigger the discomfort. For example, in the case of dairy products, the ideal is to start with fermented products such as yogurt . The steps are the following:
- Choose the food you want to reintroduce. Then, consume it several times a day on the day chosen for the test. Once this is done, it is completely avoided again for 5 or 6 days.
- Eat a small amount of the product and wait about 15 minutes to check for reactions.
- If there are any symptoms, the test should end and the food should be avoided. If not, a larger test is consumed, continuing to observe the effects for another 2-3 hours.
- If there are no symptoms, you can eat a normal portion of the same food. Then, it is avoided for 5 or 6 days to reintroduce another.
- Repeat the procedure.
Foods allowed and prohibited in the AIP diet
For the AIP diet to give good results, it is necessary to respect the recommendations it has on permitted and prohibited foods. Regarding this, it must be borne in mind that there are many restrictions, so the ideal is to seek advice from a nutrition professional to avoid deficiencies.
allowed foods
- Assorted vegetables , except those belonging to the nightshade family and algae.
- High quality fish and shellfish, with abundant content of omega 3.
- Fresh fruit, in moderate portions.
- Fermented foods and probiotics (kombucha, kimchi, sauerkraut, pickles, and coconut kefir).
- Lean meats and beef liver.
- Olive, coconut and avocado oil.
- Herbs and spices that are not derived from seeds.
- Natural sweeteners, such as honey, in moderate amounts.
- bone broth
- Green tea and black tea.
Forbidden food
- Nightshades, such as tomatoes, potatoes, peppers, and eggplants.
- Grains (rice, wheat, oats, barley, rye and derivatives).
- Legumes.
- Dairy products.
- Vegetable oils (except those mentioned in the possible).
- Coffee.
- Eggs.
- Nuts and seeds.
- Alcohol.
- Food additives, such as refined sugars and trans fats.
Does the AIP diet work?
To date, scientific evidence on the AIP diet remains limited. Despite this, there are studies that suggest that it can reduce inflammation and the clinical manifestations of some autoimmune diseases. Let’s see in detail.
Helps against leaky gut
Those who suffer from autoimmune-type diseases often have a leaky gut . According to research, there is a link between inflammation and leaky gut. Thus, the person may suffer from an inflammatory disorder.
In this regard, the findings have determined that the AIP diet, by contributing to the relief of leaky gut, reduces the degree of inflammation and its associated symptoms. Still, more research is needed.
Supplement against the symptoms of autoimmune disorders
In addition to the above, it should be noted that this feeding protocol has given positive results against the symptoms of autoimmune disorders, such as irritable bowel syndrome and Hashimoto’s thyroiditis . Furthermore, a reduction in inflammation of between 29% and 68% was observed.
What are the disadvantages of the AIP diet?
The main disadvantage of the AIP diet is that it is a restrictive eating model, especially in its elimination phase. Not only does this situation make it difficult to follow, but it may not be suitable for everyone.
On the other hand, the person may go through episodes of anxiety or social isolation due to the food restrictions themselves. Without proper planning, it can also lead to careful nutritional deficiencies .
Among other things, there is no guarantee that this protocol will reduce the inflammation and symptomatology of autoimmune diseases. Still, many get to experience its positive effects.
Consulting a nutritionist is the best option
From the outset, it seems that adopting the AIP diet is simple if you keep in mind its rules. However, it is a protocol that must be adopted with great care, since it implies relevant food restrictions.
Therefore, it is essential to consult a nutritionist or doctor to receive all the necessary information about this diet. The professional will help determine if this feeding is convenient and how to plan it properly to avoid adverse effects. Keep that in mind!