AIP Diet: A Beginners’ Meal Plan and Shopping List for the AIP Diet

 AIP diet food list

It can be difficult and painful to live with chronic inflammation. Your day can become even more stressful if you're unsure of what to eat and what to avoid. However, there is good news: adhering to the Autoimmune Protocol Diet (often known as the AIP diet plan) may help you feel better by reducing inflammation in your digestive tract.

The AIP diet consists of these three elements. Delete gut-irritating dietary triggers from your diet. Keep up these improvements for 30 to 90 days. Reintroducing food to your diet will put an end to the protocol.

You can discover which foods are AIP-compliant, which specific foods to avoid, and how autoimmune illnesses affect the body in this article. After reading our shopping list and gaining access to an example three-day meal plan, you will feel more comfortable beginning the AIP diet plan.

AIP diet plan for beginners

How Do You Define Autoimmune?

White blood cells and your lymphatic system make up your immune system.1 They are continually checking for potentially hazardous bacteria, viruses, or germs that could make you ill. If a threat is found, your white blood cells are triggered into action.1

An ordinary inflammatory reaction that keeps you healthy is the activation of your white blood cells.1 The inflammation will lessen after the infection or germ is eliminated.

When your immune system attacks healthy body tissues and organs as well as infections, it is said to have autoimmune disorders. It can result in a persistent inflammatory state and severely lower quality of life. Long-term inflammation can have a number of negative side effects, such as persistent weariness, swelling, body-wide pain, and skin alterations.

Other Autoimmune Diseases

More than 80 distinct forms of autoimmune disorders are identified, according to Johns Hopkin Medical School.3 A condensed list of typical diagnoses is provided below:

1. Type 1 diabetes
2. Lupus
3. Arthritis due to rheumatoid disease
4. Hyperthyroidism is a condition brought on by thyroid disorders, such as Graves’s disease. Or Hashimoto's, which causes a thyroid that, is not functioning properly
5. Hypothyroidism
6. Psoriasis

These ailments are currently without known treatments. Healthy dietary practices (the AIP diet plan may be effective for some), regular physical activity if tolerated, and medications as prescribed are advised approaches to manage them.

What exactly is the AIP diet?

The Autoimmune Paleo Diet (APD) is another name for the Autoimmune Protocol (AIP). By avoiding inflammatory foods, it was intended to decrease inflammation. These foods may contain organic substances and proteins that exacerbate the inflammatory responses in some people's gastrointestinal tracts.

The inflammatory reaction is reduced by adhering to the AIP diet plan and cutting out certain foods. A reduction in inflammation gives the body time to repair and allows the lining of the gut wall to regenerate.

We are aware that not everyone should follow this stringent diet. People who experience autoimmune-related chronic inflammation may benefit from it.

AIP Diet Plan

A more restrictive variation of the Paleo diet is the AIP diet. Anything ultra-processed (UPF) or processed is not allowed. The fact that many North Americans regularly eat UPFs due to their accessibility and low cost makes this development potentially significant. 

Regular consumption of UPFs is known to have harmful health effects. There are several health hazards, including unintended weight gain, heart disease, and various cancers, particularly colon cancer. The enormous amount of processed carbohydrates, fats, and salt in UPFs is well known. High levels of inflammation may be caused by consuming substantial amounts of these components. UPFs are not advised in the AIP diet plan due to these factors.

Other foods that do not adhere to the AIP are listed below. They transport organic substances and proteins that in some cases may irritate the gastrointestinal tract:

1. Vegetables classified as nightshades include all types of tomatoes, eggplant, potatoes, and peppers (including bell peppers, fiery chilies, and potatoes in particular).
2. Nuts and seeds – Only cut out nuts, nut butter, and seeds from your diet if you are aware that doing so will make your symptoms worse. For the most part, it is not necessary to completely restrict this food group. 
3. Whole Grains   
4. Beans and other legumes
5. Both coffee and alcohol
6. Eggs
7. Refined sugars, such as high-fructose corn syrup, white sugar, and brown sugar.
8. Dairy items with an animal source

Recall that each person has a different digestive system and state of health. This is only a suggested reading list.

You will find the AIP diet that best meets your needs as you proceed with it. The least number of foods should be eliminated over time, ideally. Keep in mind that eating too few foods can cause you to become deficient in vitamins and nutrients. 

The Three Phases of the AIP Diet Plan are:

1. Phase of Elimination: Eliminating typical trigger foods for four to six weeks may reduce inflammation in your body. The diet's current phase is only brief.  

2. Phase of Maintenance: During 30-90 days, continue the elimination diet. Make sure your diet contains foods that are high in nutrients. After 90 days, if your problems still persist, you might need to discuss alternate choices with your healthcare team.

3. Phase of Reintroduction: You should try reintroducing items to your diet if you feel better. Be as methodical as you can at this step. Make a list of the foods you wish to reintroduce to your diet, and then do so one at a time. Seven days should pass between each meal.

You want to gradually reintroduce each one of them into your diet. Seven days should pass between each meal.

It can be challenging to stick to the AIP diet plan because it requires a lengthy commitment. You can create a strategy to achieve your goals with the aid of a registered dietitian.

The AIP Diet's Shopping List

If you decide to try the AIP diet, the suggested AIP-friendly foods listed below ought to be on your shopping list:

1. Turkey, chicken, and beef are among the lean ground meats.
2. Salmon and trout filets, which are high in omega-3 fatty acids. Cod, haddock, tilapia, and tuna are additional acceptable seafood that you can purchase.
3. Scallops and shrimp are examples of seafood.
4. With the exception of nightshade alternatives, most veggies are AIP-compliant. You can include Brussels sprouts, broccoli, cabbage, mushrooms, turnips, zucchini, garlic, and onion.
5. Yams, sweet potatoes, and squash are examples of starchy vegetables.
6. You can eat most fresh fruits, including bananas, berries, apples, oranges, nectarines, pomegranates, and nectarines.
7. Coconut milk
8. Honey
9. Both avocado and olive oils

AIP Meal Plan Template

Do you require assistance organizing all of this data? Here is a three-day AIP diet plan sample which you can test at home.

DAY 1

Breakfast: Spiced sweet potato toast with mashed avocado and ground cumin and turmeric. 

Lunch: baked tuna cakes with olive oil and balsamic vinegar sprinkled over fresh spinach.

Dinner: Chicken in one skillet with parsnips, garlic, rosemary, and fresh thyme. Add a tablespoon of maple syrup, salt, cinnamon, and avocado oil to the dish as a glaze.

DAY 2

Breakfast: Cassava flour pancakes with mixed berries on top.

Lunch: Avocado and pickled veggies are included in nori fish wraps. 

Dinner: Steak raised on grass, served with a side of sautéed mushrooms and winter squash.

DAY 3

Breakfast: With fresh fruit and coconut milk on top, toast large coconut flakes to give them a cold cereal texture.

Lunch: AIP-friendly homemade chicken lettuce wraps with sliced avocado and Caesar dressing.

Dinner: Mediterranean shrimp prepared in a skillet with olive oil, garlic that has been minced, oregano, and basil. Served with roasted sweet potatoes, zucchini, and carrots.

Does AIP Actually Work?

The effectiveness of the AIP diet plan in reducing inflammation has been tested in some scientific research. Although the results are encouraging, more study is required to substantiate them.

GI Inflammation

Chron's disease and ulcerative colitis are examples of inflammatory bowel disease (IBD). Diet can be used to control both illnesses, but unpleasant flare-ups can happen.

The digestive tract becomes sensitive to many meals and drinks during a flare-up, and the intestinal walls become irritated.

These sudden occurrences may result in symptoms such as weariness, fever, diarrhea, blood in the stool, and decreased appetite. 

A 2017 study tracked 15 volunteers for around three weeks while they adhered to the AIP diet.8 The individuals underwent an endoscopy (a scope-based imaging examination) at 11 weeks, and there was less obvious inflammation along the gut walls. The AIP diet may be advantageous for people with IBD symptoms.

Hashimotos

An autoimmune condition called Hashimoto's targets and kills thyroid cells. The underproduction of thyroid hormone that ensues (clinically referred to as hypothyroidism) is the outcome. The vast majority of people will depend on medicine to control their thyroid levels. 

The AIP diet's impact on those with Hashimoto's was examined in a 2019 study. At the beginning and conclusion of the trial, nine participants had blood drawn. Levels of thyroid and c-protein were measured by researchers. Inflammation may be indicated by high c-protein levels. 

TSH levels remained constant in subjects after ten weeks, although c-protein levels had dropped. This study's sample size is modest, and additional research with a bigger population might enhance the results.

Leaky Gut

Although it is not a recognized diagnosis in Western medicine, leaky gut is a popular topic in the nutrition community.

The increased passability (or permeability) of intestinal walls is the current definition of a leaky gut. The likelihood of bacteria and germs entering the gut's surrounding tissues has increased. Unwanted bacteria and germs create inflammation and can be quite painful. 

Studies have shown that some autoimmune diseases, such as Chron's disease, have permeable intestinal walls, which affects gut function and causes uncomfortable sensations.

The AIP diet may treat leaky gut by reducing the inflammatory reaction to food. Less strain on the digestive system will give it a chance to recover and heal.

The AIP Diet Plan: Is There Any Risk?

Because whole grains, legumes, certain vegetables, nuts, and seeds—all of which are rich sources of fiber—are prohibited under the AIP diet plan, this can lead to a reduced intake of these nutrients.

Constipation, diverticular disease, type 2 diabetes, cancer, and heart are just a few of the illnesses that have been associated with low fiber consumption.

Recommended Daily Amounts of Fiber‍

1. Women (ages 19-30): 28g
2. Women (ages 31-50): 25g
3. Women (ages 51+): 22g
4. Men (ages 19-30): 34g
5. Men (ages 31-50): 31g
6. Men (ages 51+): 28g

According to the most recent USDA Dietary Guidelines, more than 90% of women and 97% of men do not consume the required amount of dietary fiber.13 These figures are absurdly high.

To help you meet your fiber needs, you should design a solid AIP diet plan that places a high priority on high-fiber fruits and vegetables. These consist of berries, avocados, broccoli, cabbage, and other cruciferous vegetables.

The Fear of Progression

After beginning the AIP diet, people who have experienced chronic inflammation may feel better. It makes sense that people could be reluctant to exit the elimination phase for fear that the pain and suffering will return.

The reintroduction phase must be completed since a sustained diet demands diversity. Reach out to a friend or, better yet, a qualified dietitian if you feel helpless or afraid. They may suggest practical activities you might take to continue making improvements while doing so.

The conclusion

The AIP is an elimination diet created to help you discover irritants brought on by certain foods. The greatest candidates to try the AIP diet are those who have autoimmune diseases or leaky gut.

Keep in mind that the diet consists of three phases and requires dedication over time. Individuals with superior nutrition knowledge can start the program on their own. Beginners who are untrained in nutrition should seek assistance to make safe dietary decisions. 

Avoid spending too much time in the elimination phase because doing so can leave you vulnerable to nutritional shortages. Low fiber consumption can harm your long-term health, which is a risk of the AIP diet plan. Prioritize fiber-rich foods at all meals, starting with breakfast, to reduce your risk.

Make it a goal to experiment with different dishes and include as much variety in your meal plan as possible. If you have trouble cooking every day, think about making a few things ahead of time.