Living with an autoimmune condition can feel like an unpredictable journey, with flare-ups and symptoms that disrupt your daily life. If you’re searching for ways to take back control and support your health, you’re not alone. One approach that’s been gaining attention is the Autoimmune Protocol (AIP) diet — a way of eating designed to reduce inflammation and help manage symptoms. But what does the AIP diet actually involve, and how do you start? Let’s break it down into simple, manageable steps to see how it might help you feel better and regain balance.
What is the autoimmune protocol diet?
The AIP diet is more than just a meal plan; it’s a systematic way to identify which foods may be exacerbating inflammation and triggering autoimmune responses in your body. Think of it as a reset for your immune system — a chance to calm things down and give your body the support it needs to heal.
At its core, the AIP diet is a type of elimination diet, which means temporarily cutting out certain foods that may irritate your immune system. The process happens in two key stages:
1. Elimination Phase
You remove specific food groups known to be common inflammation triggers. These include:
- Grains (like wheat, oats, and rice)
- Legumes (such as beans, lentils, and peanuts)
- Dairy products
- Eggs
- Nightshade vegetables (like tomatoes, peppers, and eggplants)
- Nuts and seeds
- Processed foods and additives
- Alcohol
Instead, you focus on nutrient-packed, whole foods, including:
- A wide variety of vegetables (excluding nightshades)
- Moderate amounts of fruit
- High-quality protein, such as grass-fed meats and wild-caught fish
- Healthy fats, like olive oil and avocado
- Bone broth for gut health
- Fermented foods (dairy-free options like sauerkraut or coconut yogurt)
2. Reintroduction Phase
After several weeks or months, you slowly start reintroducing eliminated foods one at a time, paying close attention to how your body reacts. This helps you pinpoint specific triggers and build a personalized diet that works for your unique needs.
Why consider the AIP diet?
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Autoimmune diseases, such as psoriatic arthritis, Hashimoto’s thyroiditis, and lupus, often come with chronic inflammation that can worsen symptoms like joint pain, fatigue, and digestive issues. The AIP diet aims to address this by reducing inflammatory foods and nourishing your body with healing nutrients. While research is still evolving, many women report significant improvements in their symptoms, energy levels, and overall well-being after adopting the AIP diet.
Getting started with the AIP diet
Starting a new diet can feel overwhelming, especially one as specific as the AIP diet. But with the right approach and mindset, you can make the transition manageable (and maybe even enjoyable).
Educate yourself
Understanding the “why” behind the AIP diet can make it much easier to stick with. Take time to learn about how certain foods impact inflammation and how nutrient-dense alternatives can support healing. Books by experts in autoimmune health or reputable AIP-focused websites are excellent resources to help you dive deeper.
Consult your healthcare provider
Before making any major dietary changes, talk with your doctor or a registered dietitian — especially if you’re managing a specific autoimmune condition. They can help you customize the diet to meet your nutritional needs and ensure you’re approaching it safely.
Plan ahead
Meal planning is your best friend when starting the AIP diet. Take an hour or two each week to map out your meals, grocery list, and snacks. This will save you from last-minute stress and keep you focused on the foods you can eat. Look for AIP-friendly recipes online or in cookbooks to spark inspiration.
Clean out your kitchen
Set yourself up for success by removing foods that aren’t AIP-compliant from your pantry and fridge. Stock up on fresh vegetables, high-quality proteins, and healthy fats so you always have options on hand. Out of sight, out of mind can work wonders when you’re adjusting to a new way of eating.
Transition gradually
If cutting out multiple food groups at once feels overwhelming, take it one step at a time. Start by eliminating one or two categories, like grains and dairy, and gradually build toward full compliance. This approach can make the diet feel less intimidating and more sustainable in the long run.
Making the AIP diet work for you
Focus on abundance
Instead of fixating on what you can’t eat, shift your mindset to all the vibrant, nutrient-dense foods you can. Try experimenting with new recipes, cooking methods, and seasonings to keep your meals exciting.
Prepare for social situations
Dining out or attending gatherings can be tricky when following the AIP diet, but it’s manageable with some preparation. Check restaurant menus ahead of time, or bring an AIP-friendly dish to share at potlucks. Most people will understand if you explain your dietary needs.
Track your progress
Keeping a journal of your meals, symptoms, and energy levels can be incredibly helpful. Not only does it make reintroduction easier, but it also allows you to celebrate small victories and spot positive trends in your health.
Join a community
You don’t have to go through this journey alone. Connect with others who are also following the AIP diet, whether online or in person. Sharing tips, recipes, and support can make a world of difference when motivation dips.
The Autoimmune Protocol diet isn’t a quick fix, but it can be a powerful tool for managing symptoms and reclaiming your well-being. Remember, what works for one person may take tweaking to work for you. Be patient, stay curious, and listen to your body. Over time, you’ll gain valuable insights into how food impacts your health, and you’ll be better equipped to make choices that truly nourish you.
Starting the AIP diet may seem like a big step, but with preparation, self-compassion, and support, you can embark on a path toward feeling better — one meal at a time.
Kristyn Hodgdon is the Co-Founder and Chief Creative Officer at Rescripted.
