Reviewed by Dr. Mark J. Smith on March 7, 2022
Trying the AIP Diet? Most foods in the elimination phase are already not Paleo, but beware! There are a few Paleo-approved foods you should avoid for a short while if you have an autoimmune disease.
The Autoimmune Protocol Diet, or AIP for short, is a type of elimination diet. It was created to help reduce inflammation, pain, fatigue, and other symptoms of autoimmune disease. [1]
An AIP diet is built around the premise that certain foods can irritate the gut and trigger an autoimmune response that can then induce symptoms.
If you are already following The Paleo Diet®, you’ve essentially cut back on (or completely eliminated) most foods that could be harmful, like grains and refined sugar. However, there are a few extra Paleo-approved foods that you should steer clear of if you’re AIP. Here’s what they are, and why you should avoid them.
How does the AIP Diet work?
The AIP diet works in phases. The first phase of the AIP diet eliminates specific foods for 30 to 90 days, or whenever symptoms seem to improve.
The second phase gradually reintroduces those foods one at a time in order to identify which foods may be causing a response and/or symptoms.
Here are a few of the non-Paleo food groups that are eliminated when you go AIP:
- Grains. Regardless of whether they’re whole (with the entire grain kernel intact) or refined (processed so that fiber, iron and vitamins are stripped away), grains are off the table on AIP.[2] This is because grains, and especially wheat, are not easily tolerated by many, and they contribute to chronic inflammation and autoimmune diseases. [3]
- Dairy. Anything made with cow’s or goat’s milk, like cheese and yogurt, should be avoided. Dairy contains certain proteins that can trigger inflammation. [4] Plus, lactose intolerance is common!
- Legumes. Beans, peas, lentils, soy, peanuts, and other legumes are high in lectins. Lectins are anti-nutrients that are hard to digest and may damage the gut barrier, entering into our blood. They can also inhibit the absorption of some minerals. People who may have underlying digestive or autoimmune issues may experience a worse reaction from eating lectin-containing foods than others. [5] Legumes also contain phytic acid that can also decrease the absorption of some minerals and slow digestion. [6]
- Sugar. Anything made with white cane sugar or high fructose corn syrup, like candy or soda, is off the table on AIP. Sugar is highly processed and devoid of nutrients, and eating too much is associated with inflammation, high blood pressure, weight gain, insulin resistance, and fatty liver disease. [7]
- Processed foods. These unnatural foods contain refined sugars, sodium, trans fats, artificial coloring and flavorings, processed oils, and more. Frozen meals, instant foods, packaged bread, and fast food are just a few examples of processed foods. They're also generally low in fiber and other nutritional content. They contribute to a host of health issues, especially for those with underlying autoimmune disorders. [8]
