Autoimmune Protocol (AIP)
A strict elimination version of paleo designed to calm autoimmune flares and identify food triggers through structured reintroduction.
The Autoimmune Protocol removes foods commonly implicated in immune activation and gut permeability — grains, legumes, dairy, eggs, nightshade vegetables, nuts, seeds, refined sugar, alcohol, and additives — for a 30–90 day elimination, followed by careful one-at-a-time reintroduction. It is most studied in Hashimoto's thyroiditis and inflammatory bowel disease.
Foods to emphasize
- Quality meat, poultry, and seafood (especially wild-caught fatty fish)
- Organ meats once or twice weekly
- A wide variety of non-nightshade vegetables and leafy greens
- Fermented foods (sauerkraut, kimchi, coconut yogurt)
- Bone broth
- Healthy fats: olive oil, avocado, coconut oil, animal fats
- Fresh herbs (not seed-based spices)
- Low-glycemic fruit in moderation
Foods to avoid
- All grains and pseudo-grains
- All legumes (including peanuts and soy)
- All dairy
- Eggs
- Nightshade vegetables (tomatoes, peppers, eggplant, potatoes)
- Nuts and seeds (including seed-based spices like cumin, coriander)
- Refined sugar and sweeteners
- Alcohol
- NSAIDs and food additives where possible
Key principles
- Pair the elimination with sleep, stress management, and movement
- Track symptoms in a journal during reintroductions
- Reintroduce one food every 5–7 days and watch for symptom changes
- Most people do NOT need to stay strict long-term — the goal is a personalized maintenance diet
Typical duration: 30–90 day strict elimination, then a structured staged reintroduction over weeks to months.
Why it may help
Leaky Gut: Removes the most common drivers of intestinal permeability (gluten, dairy, alcohol, NSAIDs, additives) and is foundational in many gut-repair protocols.
AIP is restrictive and best done with a practitioner familiar with the protocol, especially when active autoimmune disease is involved or in pregnancy/lactation.