Discover Delicious & Easy Autoimmune Paleo Recipes That Transform Your Health!

For individuals grappling with autoimmune diseases, navigating the world of food can often feel like a minefield. Digestive discomfort, inflammation, and fatigue are common companions, arising when the immune system mistakenly targets healthy cells. The Autoimmune Protocol (AIP) diet emerges as a beacon of hope, meticulously designed to soothe the gut and quell autoimmune responses. This article delves into the AIP diet, offering a treasure trove of recipes and practical tips to make meal planning an enjoyable, simple, and delicious experience.

Understanding the AIP Diet

The AIP diet is an elimination diet that focuses on removing foods that may irritate the gut and trigger an autoimmune response. By eliminating certain foods and then strategically reintroducing them, individuals can pinpoint specific triggers and tailor their diet accordingly.

The Two Phases of AIP

The AIP diet consists of two main phases:

1. Elimination Phase: This initial phase involves removing foods and medications believed to cause gut inflammation, imbalances between levels of good and bad bacteria in the gut, or an immune response. During this phase, foods like grains, legumes, nuts, seeds, nightshade vegetables, eggs, and dairy are completely avoided. Tobacco, alcohol, coffee, oils, food additives, refined and processed sugars, and certain medications, such as non-steroidal anti-inflammatory drugs (NSAIDs) should also be avoided. This phase encourages the consumption of fresh, nutrient-dense foods, minimally processed meat, fermented foods, and bone broth. It also emphasizes the improvement of lifestyle factors, such as stress, sleep, and physical activity. The length of the elimination phase varies, typically maintained until a person feels a noticeable reduction in symptoms. On average, most people maintain this phase for 30-90 days, but some may notice improvements as early as within the first 3 weeks.

2. Reintroduction Phase: Once a measurable improvement in symptoms and overall well-being occurs, the reintroduction phase can begin. During this phase, the avoided foods are gradually reintroduced into the diet, one at a time, based on the person’s tolerance. The goal of this phase is to identify which foods contribute to a person’s symptoms and reintroduce all foods that don’t cause any symptoms while continuing to avoid those that do. This allows for the widest dietary variety a person can tolerate. Foods should be reintroduced one at a time, allowing for a period of 5-7 days before reintroducing a different food. This allows a person enough time to notice if any of their symptoms reappear before continuing the reintroduction process. Foods that are well tolerated can be added back into the diet, while those that trigger symptoms should continue to be avoided. Food tolerance may change over time, so you may want to repeat the reintroduction test for foods that initially failed the test every once in a while.

Foods to Avoid and Embrace

The AIP diet has specific guidelines regarding which foods to eat or avoid during its elimination phase.

Foods to Avoid:

Grains: rice, wheat, oats, barley, rye, etc., as well as foods derived from them, such as pasta, bread, and breakfast cereals
Legumes: lentils, beans, peas, peanuts, etc., as well as foods derived from them, such as tofu, tempeh, mock meats, or peanut butter
Nightshade vegetables: eggplants, peppers, potatoes, tomatoes, tomatillos, etc., as well as spices derived from nightshade vegetables, such as paprika
Eggs: whole eggs, egg whites, or foods containing these ingredients
Dairy: cow’s, goat’s, or sheep’s milk, as well as foods derived from these milks, such as cream, cheese, butter, or ghee; dairy-based protein powders or other supplements should also be avoided
Nuts and seeds: all nuts and seeds and foods derived from them, such as flours, butter, or oils; also includes cocoa and seed-based spices, such as coriander, cumin, anise, fennel, fenugreek, mustard, and nutmeg
Certain beverages: alcohol and coffee
Processed vegetable oils: canola, rapeseed, corn, cottonseed, palm kernel, safflower, soybean, or sunflower oils
Refined or processed sugars: cane or beet sugar, corn syrup, brown rice syrup, and barley malt syrup; also includes sweets, soda, candy, frozen desserts, and chocolate, which may contain these ingredients
Food additives and artificial sweeteners: trans fats, food colorings, emulsifiers, and thickeners, as well as artificial sweeteners, such as stevia, mannitol, and xylitol

Some AIP protocols further recommend avoiding all fruit - both fresh or dried - during the elimination phase. Others allow the inclusion of 10-40 grams of fructose per day, which amounts to around 1-2 portions of fruit per day. Although not specified in all AIP protocols, some also suggest avoiding algae, such as spirulina or chlorella, during the elimination phase, as this type of sea vegetable may also stimulate an immune response.

Foods to Eat:

Vegetables: a variety of vegetables except for nightshade vegetables and algae, which should be avoided
Fresh fruit: a variety of fresh fruit, in moderation
Tubers: sweet potatoes, taro, yams, as well as Jerusalem or Chinese artichokes
Minimally processed meat: wild game, fish, seafood, organ meat, and poultry; meats should be wild, grass-fed or pasture-raised, whenever possible
Fermented, probiotic-rich foods: nondairy-based fermented food, such as kombucha, sauerkraut, pickles, and coconut kefir; probiotic supplements may also be consumed
Minimally processed vegetable oils: olive oil, avocado oil, or coconut oil
Herbs and spices: as long as they’re not derived from a seed or a chilli pepper
Vinegars: balsamic, apple cider, and red wine vinegar, as long as they’re free of added sugars
Natural sweeteners: maple syrup and honey, in moderation
Certain teas: green and black tea at average intakes of up to 3-4 cups per day
Bone broth

Despite being allowed, some protocols further recommend that you moderate your intake of salt, saturated and omega-6 fats, natural sugars, such as honey or maple syrup, as well as coconut-based foods. Depending on the AIP protocol at hand, small amounts of fruit may also be allowed. This usually amounts to a maximum intake of 10-40 grams of fructose per day, or the equivalent of about 1-2 portions of fresh fruit. Some protocols further suggest moderating your intake of high glycemic fruits and vegetables, including dried fruit, sweet potatoes, and plantain.

AIP Diet Recipes to Savor

AIP Breakfast Recipes

Warming Pot Pie: This dish can be made with any protein and enjoyed any time.
Pancakes or Waffles: Coconut milk and coconut oil are key ingredients in this recipe.
Spaghetti Squash Browns: Made with spaghetti squash, coconut oil, and salt, this recipe is a versatile alternative to potato hash browns.
Homemade Yogurt: Double the ingredients to have enough yogurt for the entire week.
Quick Keto Toast: This recipe uses beef gelatin to form an egg-like consistency to hold ingredients together.
Porridge: Tapioca pearls are used as a substitute for rolled oats in this AIP-friendly porridge.
Butternut Squash Hash: This savory hash combines butternut squash, apple, greens, and sausage.
Protein bars: Protein bars are perfect for busy weekday mornings when you don’t have time to make a full meal.
Sausage patties: Sausage patties are a tasty and easy way to get in a hearty serving of protein to start off your day!
Smoothies: Smoothies are a fantastic way to get nutrients into your digestive system.

AIP Lunch and Dinner Recipes

One-Pot Creamy Soup: A simple, delicious, and comforting one-pot meal.
One-Pan Skillet or Casserole Dishes: Great for AIP meal prep, these can be easily frozen.
Brined Turkey Breast: A flavorful and moist turkey option.
No-Bean Zuppa Toscana: A 45-minute version of this classic soup.
Shredded Pork Carnitas: Delicious in tacos or fried to a crisp.
Chicken Basil Spaghetti Squash: Replacing pasta with spaghetti squash for a nutrient boost.
Turkey Apple Sliders: Versatile for lunch, dinner, or breakfast.
Honey Lime Garlic Wings: A non-spicy, nightshade-free option.
Asian Chicken Rainbow Carrot “Pasta”: A flavorful pasta dish without gluten or dairy.
Teriyaki Portobello Cutlets: A juicy main dish or side.
Chicken Puttanesca Pasta: An allergy-friendly dish without tomatoes or nightshades.
Fruited Chicken Stew: A set-it-and-forget-it crockpot recipe.
Apple Pork BBQ Meatballs: Great as an appetizer, meal, or snack.
Lemon Pesto Chicken Poppers: A quick and easy source of protein.
Easy Pork Stir-fry: A nutritious 30-minute meal.
Mediterranean Chicken Salad: A refreshing and flavorful salad.
Prosciutto Chicken and Sweet Potatoes: A simple sheet pan recipe.
Creamy Basil Chicken Pasta: A combination of fresh basil, chicken, and asparagus with a bit of creaminess.

AIP Snacks and Sides Recipes

Simple Roasted Plums: A versatile ingredient for various dishes.
Rosemary White Sweet Potatoes: Can be used as a side dish or breakfast potatoes.
Allergy-Friendly Jicama Mango Slaw: A refreshing side dish.
No Corn Cornbread: Enjoy next to chili or creamy soup.
No-Nightshade Salsa Verde: An extremely versatile sauce.
Pork with Cranberry Fig Chutney: A great way to zest up boneless chops.
Spicy Ginger Beef Soup: For those who like some heat but can’t take nightshades.
Caramelized Cranberry & Butternut Squash: Levels up traditional flavors.
Smoked Mussels Tapenade: A spread chock-full of nutrients and flavor.
Corn-free Tortilla Chips: AIP and Paleo-friendly tortilla chips.
Peach Salsa: A great alternative for people who are sensitive to nightshades.
Butternut Bacon Browns: A nutrient-dense alternative to hash browns.
Vanilla infused Sweet & Salty Plantain Chips: A delicious, crunchy snack.
Maple Sage Carrots: A quick side dish.
Roasted Balsamic Mushrooms: Super easy to make.
Grilled Peaches with Basil Aioli: The perfect side dish for summer grilling.
Simple Watermelon Salad: A unique way to use watermelon that is both sweet and savory.
Cold Cucumber Soup: A refreshing soup on a summer’s day that involves no cooking, and no dairy.
Coconut Cauli Rice Pilaf: A flavorful side dish that is low in carbs and high in nutrients.
Toasty Rutabaga Mash: Adapted from Irish cuisine for the AIP/Paleo diet.

AIP Dessert Recipes

Piña Colada Popsicles: A non-alcoholic, tropical treat.
Frozen Monkey Bars: An allergy-friendly, delicious treat.
Blueberry Pancake Syrup: Contains no processed sugar.
Strawberry Chip Cookie Pops: A fun decorating project.
Vanilla Cherry Ice Cream: Free of dairy, gluten, and processed sugar.
Rhubarb Crisp: A modern makeover of the nostalgic favorite, without gluten or processed sugar.
Vanilla Cookie Pizza: 100% free of gluten, dairy, eggs, and processed sugar.
Vanilla Faux-gurt: A non-dairy yogurt alternative.
Apple Enchiladas: A fun and satisfying dessert option.
No-bake Banana Cookie Dough Bites: Offers a taste of sweetness without derailing your health.
Blackberry Lemon Panna Cotta: Might make you forget that you are eating AIP/Paleo.
Gingerbread Mini Bundts: Will satisfy your desire for a decadent holiday or wintertime dessert.
Pumpkin Pie: This recipe might actually be easier than traditional recipes.
Blackberry Peach Galette: Might make you forget that you are eating AIP/Paleo!
Carob & Cherry Ice Cream: A fun, non-dairy, allergy-friendly treat for summer!
Figgy Swirl Cookies: An AIP/Paleo version (gluten free, of course!) of those fig cookies we knew as children, just a little fancier.
Minty Thins cookies: An allergy friendly, gluten free version of the classic cookie.

AIP Drinks Recipes

Be My Sweet-tart Mocktail: An easy drink to whip up.
Apple Sage Splasher Mocktail: The perfect fall drink for grownups.
Pomegranate Rosemary Mocktail: A fancy drink without the alcohol.
No-alcohol Moscow Mule: All the flavor of the traditional drink, but without the negative effects of alcohol.
Iced Vanilla Latte: Uses coffee or coffee substitute to make a non-dairy version of a coffee house favorite.
Watermelon Limeade: Refreshing, sparkly and not too sweet.
Spiced Pomegranate Wassail: A warm, non-alcoholic drink similar to hot apple cider.
A No-jito: A non-alcoholic version of a mojito.

Sauces, Dressings and Condiments Recipes

Basil Aioli: Delicious on grilled peaches or slathered on a burger.
Dairy-free Caesar Dressing: Also egg free!
Blueberry BBQ Sauce: Simple, easy, and quick.
Avocado Cilantro Dressing/Dip: Thick and creamy without using any dairy or coconut.
No-nightshade Amatriciana Sauce: A flavorful sauce made with bacon and onions.

Tips for Success on the AIP Diet

Meal Prep & Freeze: Make meals ahead and freeze them. Keep leftovers in the fridge or freezer to use at another time. Batch cooking these recipes will save time in the kitchen.
Budget-Friendly AIP Recipes: Items like grain-free, AIP-compliant pasta can be made quickly. They're affordable and easy to prepare.
Ensure AIP Compliance: Always ensure the ingredients are AIP-compliant, just the frozen vegetable, without preservatives, sugars, or other additives.
Plan and Prepare: Dedicate time each weekend to preparing components for the week ahead. Cook large batches of breakfast sausage patties, pre-cut vegetables for hash recipes, or prepare homemade coconut yogurt.
Stock Your Pantry: Keep coconut flour, cassava flour, coconut milk, and quality cooking fats like coconut oil readily available.
Embrace Batch Cooking: For AIP breakfast recipes that freeze well, many can be doubled or tripled, with extras stored in the freezer for future meals.
Seek Support: If you’re experiencing difficulties getting started with the reintroduction phase, consider reaching out to a registered dietitian or other medical professional knowledgeable about the AIP diet for personalized guidance.

The Science Behind the AIP Diet

The AIP diet aims to reduce inflammation, pain, and other symptoms caused by autoimmune diseases, such as lupus, inflammatory bowel disease (IBD), celiac disease, and rheumatoid arthritis. Many people who have followed the AIP diet report improvements in how they feel, as well as reductions in common symptoms of autoimmune disorders, such as fatigue and gut or joint pain.

How the AIP Diet May Help

May help heal a leaky gut: People with autoimmune diseases often have a leaky gut, and experts believe there may be a link between the inflammation they experience and the permeability of their gut. By helping heal leaky gut, the AIP diet may help reduce the degree of inflammation a person experiences.
May reduce inflammation and symptoms of some autoimmune disorders: Some evidence suggests that the AIP diet may reduce inflammation or symptoms caused by it, at least among a subset of people with certain autoimmune disorders.

Considerations and Precautions

Restrictive Nature: The AIP diet is considered an elimination diet, which makes it very restrictive and potentially hard to follow for some, especially in its elimination phase.
Social Challenges: The elimination phase of this diet can also make it difficult for people to eat in social situations, such as at a restaurant or friend’s house, increasing the risk of social isolation.
No Guarantees: It’s also important to note that there’s no guarantee that this diet will reduce inflammation or disease-related symptoms in all people with autoimmune disorders.
Nutrient Deficiencies: Remaining in the elimination phase for too long may increase your risk of developing nutrient deficiencies. This is why the reintroduction phase is crucial and should not be skipped.

Read also: Understanding the AIP Diet

Read also: The Vegan Autoimmune Protocol

tags: #autoimmune #paleo #diet #recipes