Autoimmune Protocol (AIP)

What is the AIP Diet?

The Autoimmune Protocol (AIP) diet is a targeted elimination diet designed to reduce inflammation, heal the gut, and balance the immune system for individuals with autoimmune diseases. Rooted in nutrient-dense, anti-inflammatory foods, AIP removes common dietary triggers that can worsen autoimmune symptoms, allowing the body to reset and begin the healing process. It is an extension of the Paleo diet, but with additional restrictions to eliminate potentially inflammatory foods that may disrupt gut health, hormone balance, and immune function.

The AIP diet consists of two main phases: elimination and reintroduction. During the elimination phase, inflammatory and immune-stimulating foods are removed, including gluten, grains, dairy, legumes, processed sugars, soy, eggs, nuts, seeds, nightshade vegetables (tomatoes, potatoes, peppers, eggplant), alcohol, food additives, and seed-based spices. This phase allows the immune system to calm down and gives the gut lining time to repair. After a period of elimination, the reintroduction phase begins, where foods are slowly and systematically reintroduced to determine which ones can be tolerated and which may trigger symptoms. This process empowers individuals with a personalized approach to managing their autoimmune condition and improving overall health.

Health Conditions That the AIP Diet May Support:

Autoimmune Diseases:

• Hashimoto’s thyroiditis
• Graves' disease
• Rheumatoid arthritis (RA)
• Lupus (Systemic Lupus Erythematosus - SLE)
• Multiple sclerosis (MS)
• Psoriasis and psoriatic arthritis
• Inflammatory bowel diseases (IBD), including Crohn’s disease and ulcerative colitis
• Celiac disease
• Type 1 diabetes
• Sjogren’s syndrome
• Ankylosing spondylitis
• Scleroderma
• Vitiligo
• Alopecia areata
• Myasthenia gravis

Chronic Inflammatory & Gut-Related Conditions:

• Leaky gut syndrome (intestinal permeability)
• Small intestinal bacterial overgrowth (SIBO)
• Chronic fatigue syndrome (CFS/ME)
• Fibromyalgia
• Eczema and other chronic skin conditions
• Asthma and allergies
• Interstitial cystitis
• Mast cell activation syndrome (MCAS)

Since the AIP diet focuses on reducing inflammation, supporting gut health, and balancing the immune response, it may also benefit individuals dealing with chronic pain, hormonal imbalances, and metabolic disorders. Many people report improved energy, digestion, sleep, and reduced symptom severity after following AIP.

The Autoimmune Protocol (AIP) diet works by removing inflammatory foods and potential immune triggers to allow the gut to heal, reduce systemic inflammation, and rebalance the immune system. Many autoimmune diseases are linked to gut permeability (leaky gut), chronic inflammation, and immune system overactivation, where the body mistakenly attacks its own tissues. The AIP diet is designed to eliminate foods that may contribute to these issues and replace them with nutrient-dense, anti-inflammatory foods that support healing.

By removing common dietary irritants, the AIP diet gives the gut lining time to repair, restores microbiome balance, and reduces the burden on the immune system. After a period of elimination, foods are carefully reintroduced one at a time to identify which ones trigger symptoms and which are well tolerated. This structured approach empowers individuals with autoimmune conditions to create a personalized diet that best supports their health.

Foods Removed During the Elimination Phase

During the elimination phase of AIP, the following food groups are avoided:

• Grains: Wheat, rice, oats, corn, barley, quinoa, rye, etc.
• Legumes: Beans, lentils, chickpeas, peanuts, soy, etc.
• Dairy: Milk, cheese, yogurt, butter, etc.
• Gluten: Found in wheat, barley, rye, and many processed foods.
• Nightshades: Tomatoes, potatoes, eggplants, peppers, goji berries.
• Eggs: Due to their potential to trigger immune responses.
• Nuts & Seeds: Includes almonds, walnuts, cashews, flaxseeds, sunflower seeds, etc.
• Soy: Tofu, soy sauce, tempeh, soy protein isolates.
• Corn: Found in processed foods, corn syrup, cornmeal, etc.
• Refined Sugars & Artificial Sweeteners: Processed sugars, high-fructose corn syrup, aspartame, etc.
• Alcohol: All alcoholic beverages, as they can increase gut permeability.
• Food Additives & Processed Oils: MSG, carrageenan, artificial colors, canola oil, soybean oil, and vegetable oils.

By eliminating these common inflammatory and allergenic foods, the body has a chance to reset, symptoms often improve, and individuals can better understand which foods are truly supportive of their health when they begin the reintroduction phase.

What Can I Eat on an AIP Diet?

While the Autoimmune Protocol (AIP) diet eliminates common inflammatory foods, it still provides a wide variety of nutrient-dense, healing foods that nourish the body and support immune balance. The focus is on whole, unprocessed foods rich in vitamins, minerals, and antioxidants, which help reduce inflammation, restore gut health, and promote overall wellness. Unlike restrictive diets that leave you feeling deprived, AIP encourages abundant, flavorful meals with plenty of variety.

AIP-Approved Foods Include:

• Meat & Seafood: Grass-fed beef, pasture-raised poultry, wild-caught fish, and organ meats.
• Healthy Fats: Avocados, olive oil, coconut oil, lard, and tallow.
• Vegetables: All non-nightshade vegetables, such as leafy greens, carrots, beets, broccoli, cauliflower, and squash.
• Fruits: In moderation, including berries, apples, pears, and citrus fruits.
• Fermented Foods: Sauerkraut, kimchi (without nightshades), coconut yogurt, and kombucha for gut health.
• Bone Broth: Rich in collagen, gelatin, and amino acids that help repair the gut lining.
• Herbs & Spices: Basil, oregano, thyme, turmeric, and ginger (avoiding seed-based spices).
• Coconut Products: Coconut milk, coconut flour, shredded coconut, and coconut butter.
• AIP-Friendly Flours: Cassava flour, tigernut flour, and arrowroot flour for baking and thickening.

By focusing on high-quality proteins, anti-inflammatory fats, fiber-rich vegetables, and gut-healing foods, the AIP diet helps the body reset, heal, and function optimally. With the right mindset and meal planning, an AIP diet can be delicious, satisfying, and deeply nourishing—allowing you to enjoy flavorful meals while giving your body the support it needs to thrive.

How Do I Start an AIP Diet?

1. Become a Nourishing Meals® member today!
2. When setting up your user profile, choose AIP Diet to access personalized meal plans and recipes.
3. Go to the Search page and start adding recipes to your meal plans and calendar! Many of the recipes on this site can be modified to be AIP-friendly—be sure to check the modifications section at the bottom of each recipe page for additional options.
4. Use one of our sample meal plans to get started and set yourself up for success.
5. To make the transition easier, spend a weekend meal prepping AIP-friendly snacks, soups, and breakfast items so you always have nourishing options on hand. It’s best to follow the elimination phase of the AIP diet for a minimum of 4 to 6 weeks, or until there as been a significant change in symptoms, before beginning the reintroduction phase to assess how your body responds to individual foods.
6. New AIP recipes are added weekly to keep your meals exciting and flavorful, so stay tuned for updates!
7. Join our Nourishing Meals Community Facebook Group for recipe notifications, support, and inspiration—everyone is welcome!