If you have developed an autoimmune condition, then you must know that there are some foods that are recommended while others are forbidden. The food you eat is very important and will affect your condition, whether positively or negatively if you have an autoimmune disease.
You can improve your autoimmune symptoms, by following a diet that suits your needs and calm inflammation in your body.
In this article, we will help you to do that by providing Autoimmune Diet Food List to help you choose which food to eat and more important which to ban.
Also, you will learn how to start AIP diet and what are the phases that you have to pass through like elemination and reintroduction phases.
Check out more posts about AIP diet:
- What Are The Best AIP Snacks Whole Foods?
- Why AIP Diet Doesn’t Work With You?
- AIP Breakfast Smoothies: The Ultimate Guide
- What are the AIP Diet Side Effects?
- AIP protein shakes
What is the AIP Food List?
AIP food list or what is called autoimmune protocol food list are the best foods to fight autoimmune diseases and ease its symptoms.
So, what can you eat on the aip diet?
Foods rich in gluten-free starches
These foods includes
- Sweet potatoes.
They are all very healthy options for breakfast, and you can also add them to soups, pureed vegetables, salads and even eat them thinly sliced.
like avocados, fish rich in oils, seeds and vegetable oils are all great for preventing autoimmune diseases.
Although people will panic when they hear the word “fat,” the fats in these products are important to health. Through these foods, you can get nutrients like omega-3 and omega-6, which are very powerful anti-inflammatory elements.
You have many options like:
- Fatty fish.
- Virgin olive oil.
- Coconut oil.
- Duck fat.
Autoimmune protocol diet can be helpful for those struggling with autoimmune diseases.
Many people also choose to avoid nightshades, nuts, and seeds. While this may seem like a lot of restrictions, there are still plenty of delicious and nutritious foods to eat. Here are some of the best vegetables to include in an autoimmune protocol diet.
- Alfalfa is a high-quality source of plant-based protein and fiber. It is also rich in minerals such as magnesium, potassium, and zinc. Alfalfa can be eaten fresh or cooked.
- Broccoli is a delicious and nutritious vegetable. It is a good source of vitamin C, folate, and vitamin K. Broccoli can be eaten cooked or raw.
- Cauliflower is a versatile vegetable that can be used in many different recipes.
- Lettuce is a nutritious vegetable that is high in folate, vitamin C, and vitamin K. Lettuce can be eaten cooked or raw.
- Mushrooms are a high-quality source of protein and many essential nutrients.
- Spinach is a high-quality source of dietary fiber and vitamin K. It is also a good source of vitamins A, C, and E.
- Tomatoes are a delicious and nutritious fruit. They are a good source of vitamin C, potassium, and folate. Tomatoes can be eaten cooked or raw.
- Carrots are a great choice for anyone on an autoimmune protocol diet because they are low in sugar and carbohydrates.Carrots are also a good source of vitamin A, vitamin C, and beta-carotene.
Spices and condiments
On this category you have countless options that are strong anti-inflammatory and antioxidants, especially turmeric and ginger.
Bone broth is a nutritional powerhouse that has been used for centuries to heal the gut and promote overall health.
For those following an autoimmune protocol diet, bone broth is an essential part of the healing process. This nutrient-rich food is easy to make at home and can be used in a variety of recipes.
Check out more posts about bone broth diet:
- Does bone broth make you poop?
- Symptoms of Bone Broth Detox
- Is Bone Broth Diet a Good Way to Treat Health Problems?
- 3 Day Bone Broth Fast Weight Loss Diet
- Bone Broth Negative Side Effects
- how much bone broth should i drink daily
- Does Chicken Broth Make You Poop?
- Oxtail Bone Broth
Foods that contains probiotics are extremly important on autoimmune diet food list, as it is a great way to make your gut health recover correctly.
There are many options to choose from like:
- Coconut yogurt.
- Coconut milk.
- Miso soup.
Check out probiotics benefits for weight loss.
AIP fruit list
Fruits are important in the AIP diet plan, but it’s better to limit it between 2 to 5 servings per day. Also, to control blood sugar levels, you should choose fruits with low sugar levels such as
- Citrus fruits.
- Pears … etc.
However, fruits that you should avoid on your AIP diet grocery list are those with high sugar content are:
- Canned fruits.
- Dried fruits.
- Pineapples …
It is preferable to eat fruits as a snack between meals to avoid feeling hungry and dropping blood sugar levels.
As a reminder, AIP diet is not followed for life, but for a period ranging from 30 days to 6 months, then food is introduced one by one.
What can I drink on AIP diet?
No doubt, many of us have their sacred morning rituals that start with coffee in the early morning. However, throughout the day they continue with a couple of cups of tea and other herbal drinks that some align perfectly with the AIP diet food list. Then, lets answer that question about what you can drink on AIP diet:
Although you favorite caffeinated drink is on the AIP no list, still you can get caffeine from somewhere else. In fact, tea with its two forms green and black are allowed on the AIP diet.
However, you should stay focused on its effect when you drink it as green tea may cause flare up to some. Besides, other tea types that doesn’t contain caffeine include chamomile that is also an anti-inflammatory drink and peppermint and many other types that have an anti-inflammatory effect.
Fortunately, turmeric is one of the most powerful anti-inflammatory foods that you can ever eat. Though, due to this fact, you can drink it not just to satisfy your need to drink hot drink but also as a cure for auto-immune disease.
Nevertheless, you must remember that turmeric absorption in your body isn’t the best. Luckily, all you have to do to overcome this problem is to sprinkle some black pepper.
Ginger tea comes in the second place after turmeric tea in its anti-inflammatory effect. However, if you tried it once it has a pleasant bitter taste with a characteristic aroma.
Fortunately, ginger itself has many other health benefits that you will love. One of these health benefits is that it can help spike you metabolic rate and make you lose weight easily.
Although bone broth is more likely to have on lunch or dinner, yet its benefits are far more than we think. Firstly, bone broth is rich in nutrients like collagen and gelatin, which has a great effect on healing the gut.
So, why is healing the gut so important for patients suffering from auto-immune diseases?
Recently, there is an evolving theory saying that leaky gut is strongly connected to developing auto-immune diseases. As the spaces in the intestine linings are wider, it allows small food particles to pass to the bloodstream without proper digestion.
In fact, probiotics drinks are not the type of common drink that we drink daily. However, it has many benefits including balancing the gut microbiota. As a result it can help healing leaky gut condition that we mentioned before.
Probiotics drinks include kombucha and kefir.
What’s AIP diet?
AIP is the abbreviation of “autoimmune protocol”, and it is a way to prevent the effects of autoimmune diseases and improve its symptoms. Then, it is a diet that helps treat the immune system by treating chronic inflammation that causes the immune cells to attack normal tissues.
Check out more posts about inflammation and diets to control it:
What is an autoimmune diet?
First, AIP is an elimination diet, which means that you have to avoid some foods that may cause you allergy for a period of time to lower inflammation levels. Then, on the next phase you have to reintroduce food groups one by one and monitor your symptoms to know which kind of foods that affects your health the most.
Although this diet is recommended for people with autoimmune diseases, it is well suited for anyone wishing to follow it. This is because all of the foods included in this diet are extremely healthy.
The autoimmune protocol shares many principles with the paleo diet that eliminates all processed foods and refined carbs from its plan.
AIP diet yes and no list
Besides eliminating AIP diet list of foods, grains, legumes, dairy products, and added sugar, it also aims to avoid foods that initially cause inflammation in the digestive system.
So, what foods to avoid if you have an autoimmune disease?
- Dried fruits.
- Some kinds of nuts like peanuts.
- Artificial sweeteners.
- Hot chocolate for its high added sugar.
- Processed snacks and artificially modified foods.
- All fried foods. Therefore, it is better not to heat the oils, but to add them as is.
As mentioned before, you should stay away from these foods only at the beginning of the diet. This protocol will gradually treat the intestinal wall and leaky gut syndrome.
After that, you will gradually start adding these foods to your diet one by one to analyze your body’s inflammatory reactions. Typically, the food list for AIP diet banned these foods and not only that but also in every healthy diet, however, they are especially harmful to those with autoimmune diseases.
On the other hand, we do not recommend eating meat products such as sausages, ground meat and cold meats, or eating a lot of fish such as salmon or tuna because they contain a high percentage of minerals.
However, you have to increase healthy foods intake that protect against autoimmune diseases.
Autoimmune diseases are very difficult to identify with certainty until they are at an advanced stages. Symptoms of autoimmune diseases include hair loss, damaged stomach lining, skin problems, joint inflammation, hormonal problems.
However, most of the symptoms of autoimmune diseases are triggered by special foods. The autoimmune protocol therefore proposes to stop all foods that can trigger the symptoms of autoimmune diseases.
Since it is possible to be adversely affected by only some of these foods, the autoimmune protocol takes place in two phases.
- A first phase where we eliminate all foods that can trigger autoimmune diseases for about 6 months.
- A second phase where we reintroduce the foods we avoided on the elemination phase one by one to see if they still trigger his autoimmune disease or not.
AIP elimination phase food list
Foods to stop during the elemination phase:
- Legumes (including beans and peas).
- Cereals and pseudo-cereals (with or without gluten).
- Solanaceae (potato, tomato, eggplant, pepper).
- Dairy products.
- Vegetable oils (which are not from fruit).
- Refined carbohydrates and sugar.
- Food additives.
- Calorie-free chemical sweeteners.
Yes, that’s a lot. But when you see the results of people who have followed this diet, I think there is more to be gained from curing your autoimmune diseases.
Regarding the AIP elimination diet food list, I invite you to look at this table which compares AIP Paleo shopping list with the classic Paleo diet food.
The reintroduction phase
After the symptoms of his autoimmune disease have gone away for a significant period (over a month), it is possible to reintroduce foods you stopped by mistake in your AIP Diet List Of Foods .
This is done by reintroducing the foods one by one. They should test a reintroduced food for a week. If it does not wake your autoimmune disease, then it can be included in your AIP diet menu permanently.
If it triggers the autoimmune disease, then it should be banned for good, then wait a month before attempting to reintroduce a new food.
AIP Diet Paleo
If you have an autoimmune disease and are good at sticking to a strict diet plan, then you should try following the AIP diet plan.
This is also known as the Paleo autoimmune protocol. It is a stricter version of the Paleo Diet, The autoimmune diet food list consists of:
Learn more about Paleo diet and how it can help you lose weight
In fact, on the Paleo AIP diet list, you should eliminate foods that can cause inflammation in your gut and encourage the consumption of foods rich in nutrients.
The theory behind this diet is that small holes in the gut cause food to escape into the body. The immune system then reacts to protect the body from these foreign substances, and as a result, it begins to attack the body’s tissues and become inflamed. When you eat nutrient-rich food and avoid the food that causes inflammation, bowel perforations have time to heal. The AIP diet can reset the immune system and reduce the autoimmune response.
Learn more about Leaky Gut Syndrome; The Hiding Monster Behind Autoimmune diseases
It can be difficult to find the right diet when you have an autoimmune disorder. It must be able to synchronize with your lifestyle. If you are so busy and on the move a lot, it can be difficult to get a lot of the foods that will benefit you.
Making sure to plan your meals and prepare your meals in advance is a great way to combat this problem. If you need to do without something you consume daily, look into alternatives.
However, the main thing to remember is that the food you eat should be the food that you enjoy, so you can make sure you stick to the diet plan and look forward to your next meal.
There is more than one system according to the nutritional protocols developed by experts, and we deal with some of them in the form of advice far from medical terms:
Return to the foods of our ancestors
Foods to avoid on AIP Diet Paleo;
- Processed foods.
- Refined sugars.
- Artificial seed oils.
- non-caloric sweeteners.
- Food thickeners.
AIP Diet and IBD (Irritable bowel syndrome):
In AIP protocol diet food list, food samples tested on the patient to reach foods that do not cause inflammation or exacerbate symptoms.
Each case has its own special circumstances, but such a restrictive approach may not be beneficial for all those with autoimmune diseases, who tend to be at risk of deficiency and malnutrition.
But a study showed that if a person with IBD, which is an autoimmune disease or at least related to immunity, this type of diet specifically limits markers of inflammation in his gut.
Learn more about Chronic inflammation; The Real Reasons Behind Inflammation
Some recent diets help to improve auto immune conditions
The Mediterranean diet
It has been shown to reduce the risk of developing chronic diseases and reduce symptoms of some autoimmune diseases, such as rheumatoid arthritis. The focus in this system is on anti-inflammatory foods, such as fish, olive oil, fruits, vegetables, legumes, nuts and seeds, and it is recommended that foods be as natural as possible, such as fish after they are caught, and homemade meals.
And because some people with autoimmune diseases may interact with the lactose, sugar or proteins in dairy products, these products can be added at a later time after making sure that their use will not cause the patient any problem.
There is evidence that vegetarian diets can benefit those with autoimmune diseases, and in particular, the diet focuses on powerful anti-inflammatory foods, such as fruits and vegetables. After all, if you suffer from an autoimmune disease, you may find that you tolerate vegetables better when cooked; Large particles can stimulate the immune system, but when you cook you break down the molecules.
A gluten-free diet
Gluten is the name of the protein found in some foods, such as wheat and barley, and it destroys the linings of the small intestine for people who suffer from celiac disease, which results in an auto-immune condition as it triggers an immune response.
Therefore, the only way to control celiac disease is to avoid gluten, found in bread, pasta, soups, sauces, salad dressings, and a group of other products that contain wheat, rye and barley.
And, because many people with celiac disease also have other autoimmune diseases, using a gluten-free substance might benefit everyone. A recent study found that gluten-free diet benefits some chronic conditions for example thyroid problems.
In some cases, it may help improve the overall quality of someone’s diet, while a better self-diet will be different for each patient. However, experts have noted that those who take the time to check their symptoms and improved their nutrition systems achieve the best results.
Dr. Katherine Fitzgerald of Johns Hopkins University and a fellow of the National Multiple Sclerosis Society stated; There are many aspects of these common diets that must be available in a healthy diet in general, such as eating large amounts of fruits and vegetables and eating less processed foods, these aspects may be the main strategy instead of adhering to a stricter diet protocol.
Autoimmune Paleo diet
On the other hand, The autoimmune paleo diet is an optimized version of the Paleo Diet to treat autoimmune diseases. Started by Sarah Ballantyne in early 2014. Within a year, her book became a leading seller on Amazon, with over 900 positive reviews and an average of 4.7 out of 5 stars.