The Ultimate Vegan Autoimmune Protocol Diet Guide: Heal Naturally & Thrive!

The Autoimmune Protocol (AIP) diet is a specialized elimination diet designed to reduce inflammation and alleviate symptoms associated with autoimmune diseases. It shares similarities with the paleo diet but is generally stricter. This article provides a comprehensive overview of the AIP diet, exploring its scientific basis, implementation, and potential benefits for managing autoimmune disorders.

Understanding Autoimmune Diseases

A healthy immune system protects the body by producing antibodies that target foreign or harmful cells. In individuals with autoimmune disorders, the immune system mistakenly attacks healthy cells and tissues, leading to a variety of symptoms. These symptoms can include joint pain, fatigue, abdominal pain, diarrhea, brain fog, and nerve damage. Examples of autoimmune disorders include rheumatoid arthritis, lupus, inflammatory bowel disease (IBD), type 1 diabetes, psoriasis, Hashimoto’s thyroiditis, multiple sclerosis, Sjögren's syndrome, celiac disease, and ankylosing spondylitis.

Autoimmune diseases are complex and thought to arise from a combination of genetic predisposition, infections, stress, inflammation, and medication use. Emerging research suggests that a compromised gut barrier, leading to increased intestinal permeability (leaky gut), may also play a role in triggering autoimmune diseases in susceptible individuals. Certain foods are believed to increase gut permeability, exacerbating leaky gut.

The AIP Diet: Aims and Principles

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.

The diet focuses on eliminating foods that may increase gut permeability and inflammation, replacing them with nutrient-dense foods that promote gut healing and reduce inflammation. It also removes ingredients like gluten, which can trigger abnormal immune responses in some individuals.

The Two Phases of the AIP Diet

The AIP diet consists of two main phases: the elimination phase and the reintroduction phase.

The Elimination Phase

The elimination phase involves removing foods and medications that are believed to cause gut inflammation, imbalances in gut bacteria, or immune responses. During this phase, the following are strictly avoided:

Grains: Rice, wheat, oats, barley, rye, and products derived from them (pasta, bread, cereals)
Legumes: Lentils, beans, peas, peanuts, and products derived from them (tofu, tempeh, peanut butter)
Nightshade vegetables: Eggplants, peppers, potatoes, tomatoes, tomatillos, and spices derived from them (paprika)
Eggs: Whole eggs, egg whites, and foods containing them
Dairy: Cow’s, goat’s, or sheep’s milk and products derived from them (cream, cheese, butter, ghee), as well as dairy-based protein powders
Nuts and seeds: All nuts and seeds and foods derived from them (flours, butter, oils), including cocoa and seed-based spices (coriander, cumin, anise, fennel, fenugreek, mustard, nutmeg)
Certain beverages: Alcohol and coffee
Processed vegetable oils: Canola, rapeseed, corn, cottonseed, palm kernel, safflower, soybean, and sunflower oils
Refined or processed sugars: Cane or beet sugar, corn syrup, brown rice syrup, barley malt syrup, sweets, soda, candy, frozen desserts, and chocolate
Food additives and artificial sweeteners: Trans fats, food colorings, emulsifiers, thickeners, and artificial sweeteners (stevia, mannitol, xylitol)
NSAIDs: Ibuprofen, naproxen, diclofenac, and high dose aspirin.

Some AIP protocols further recommend avoiding all fruit, both fresh and dried, during the elimination phase. Others allow 10-40 grams of fructose per day, equivalent to about 1-2 portions of fruit. Some protocols also suggest avoiding algae like spirulina or chlorella, as they may stimulate an immune response.

The elimination phase encourages the consumption of fresh, nutrient-dense foods, minimally processed meat (wild game, fish, seafood, organ meat, and poultry), fermented foods, and bone broth. It also emphasizes improving lifestyle factors such as stress management, sleep, and physical activity.

The length of the elimination phase varies, typically lasting until a person experiences a noticeable reduction in symptoms. Most people maintain this phase for 30-90 days, but some may see improvements within the first three weeks.

Read also: Understanding the AIP Diet

The Reintroduction Phase

Once a measurable improvement in symptoms occurs, the reintroduction phase can begin. During this phase, avoided foods are gradually reintroduced into the diet, one at a time, based on individual tolerance. The goal is to identify which foods contribute to symptoms and reintroduce all foods that don't cause any adverse reactions, allowing for the widest dietary variety possible.

Foods should be reintroduced one at a time, with a period of 5-7 days between each new food. This allows enough time to observe any reappearance of symptoms 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 it's advisable to repeat the reintroduction test for foods that initially failed the test periodically.

Step-by-Step Reintroduction Protocol

Choose one food to reintroduce. Plan to consume the food a few times on the testing day, then avoid it completely for 5-6 days.
Eat a small amount (e.g., 1 teaspoon) and wait 15 minutes to see if you have a reaction.
If you experience any symptoms, end the test and avoid the food. If no symptoms occur, eat a slightly larger portion (e.g., 1 1/2 tablespoons) and monitor how you feel for 2-3 hours.
If you experience any symptoms over this period, end the test and avoid the food. If no symptoms occur, eat a normal portion of the food and avoid it for 5-6 days without reintroducing any other foods.
If you experience no symptoms for 5-6 days, you may reincorporate the tested food into your diet and repeat this process with a new food.

It’s best to avoid reintroducing foods under circumstances that tend to increase inflammation and make it difficult to interpret results, such as during an infection, following a poor night’s sleep, when feeling unusually stressed, or following a strenuous workout.

When reintroducing dairy, it’s recommended to start with dairy products with the lowest lactose concentration, such as ghee or fermented dairy products.

Read also: The Hoxsey Diet

Foods to Eat on the AIP Diet

The AIP diet emphasizes nutrient-dense, whole foods. During the elimination phase, the following foods are encouraged:

Vegetables: A variety of vegetables, except for nightshade vegetables and algae
Fresh fruit: A variety of fresh fruit, in moderation (some protocols restrict fruit intake to 10-40 grams of fructose per day)
Tubers: Sweet potatoes, taro, yams, Jerusalem artichokes, and Chinese artichokes
Minimally processed meat: Wild game, fish, seafood, organ meat, and poultry (wild, grass-fed, or pasture-raised whenever possible)
Fermented, probiotic-rich foods: Nondairy-based fermented foods 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 chili pepper
Vinegars: Balsamic, apple cider, and red wine vinegar (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

Some protocols recommend moderating intake of salt, saturated and omega-6 fats, natural sugars, and coconut-based foods.

Potential Benefits of the AIP Diet

While research on the AIP diet is limited, some evidence suggests that it may reduce inflammation and symptoms of certain autoimmune diseases.

May Help Heal a Leaky Gut

People with autoimmune diseases often have a leaky gut, and experts believe there may be a link between gut permeability and inflammation. The AIP diet may help reduce inflammation by promoting gut healing.

May Reduce Inflammation and Symptoms of Some Autoimmune Disorders

Studies have shown promising results for the AIP diet in reducing inflammation and symptoms in people with IBD and Hashimoto’s thyroiditis. For example:

In an 11-week study of 15 people with IBD on an AIP diet, participants reported experiencing significantly fewer IBD-related symptoms.
Another study had people with IBD follow the AIP diet for 11 weeks. Participants reported significant improvements in bowel frequency, stress, and the ability to perform leisure or sport activities as early as 3 weeks into the study.
In a study of 16 women with Hashimoto’s thyroiditis, inflammation and disease-related symptoms decreased by 29% and 68%, respectively, after following the AIP diet for 10 weeks. Participants also reported significant improvements in their quality of life.

However, it’s important to note that these studies are small and more research is needed to confirm these findings.

Potential Risks and Considerations

The AIP diet is a restrictive elimination diet, which can be challenging to follow, especially in its elimination phase.

Social isolation: The elimination phase can make it difficult to eat in social situations, increasing the risk of social isolation.
Nutrient deficiencies: Remaining in the elimination phase for too long can make it difficult to meet daily nutrient requirements, increasing the risk of developing nutrient deficiencies and poor health over time.
No guarantee of symptom reduction: There’s no guarantee that this diet will reduce inflammation or disease-related symptoms in all people with autoimmune disorders.

The reintroduction phase is crucial and should not be skipped to avoid potential nutrient deficiencies. 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.

Is the AIP Diet Right for You?

The AIP diet is designed to help reduce inflammation, pain, and other symptoms caused by autoimmune diseases. As such, it may work best for people with autoimmune diseases, such as lupus, IBD, celiac disease, or rheumatoid arthritis.

It’s important to understand that autoimmune diseases cannot be cured, but their symptoms may be managed. The AIP diet aims to help you identify which foods may be triggering your specific symptoms.

Before starting the AIP diet, it’s essential to consult with a healthcare professional, especially if you:

Are pregnant
Are underweight
Are malnourished

A registered dietitian can help you plan meals and ensure that you get the nutrition you need by recommending healthy substitutions for the foods you’re avoiding.

Sample AIP Diet Meal Plan (Elimination Phase)

Here's what a day's eating during the elimination phase of the AIP diet could look like:

Breakfast: A baked sweet potato drizzled with honey, plus a smoothie made from coconut milk, spinach, bananas, and blueberries
Lunch: Grilled free-range chicken on a salad with mixed greens, avocado, cucumber, and mushrooms, tossed with herbed vinegar and extra-virgin olive oil
Snack: Apple slices and peppermint tea
Dinner: Wild-caught shrimp stir-fried in coconut oil with broccoli, zucchini, cabbage, carrots, basil, ginger, and garlic over cauliflower rice

The Importance of a Plant-Based Foundation

It is a misconception that the Autoimmune Protocol relies primarily on meat and animal products at the expense of vegetables. Although there are various ways of implementing the Autoimmune Protocol, there has always been consensus in our community that AIP is a way of eating that forms its foundation on eating plant foods in the form of vegetables. In other words, it is in fact a plant-based protocol.

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