A Day of AIP: What to Eat on the Autoimmune Protocol

_{January 30, 2024 by JoyAnswer.org, Category : Health}

What do I eat in a day of AIP? Explore a day of eating on the Autoimmune Protocol (AIP). This article provides insights into suitable foods for individuals following the AIP diet to manage autoimmune conditions.

What do I eat in a day of AIP?

The Autoimmune Protocol (AIP) is a specialized diet designed to help individuals with autoimmune conditions identify and eliminate potential trigger foods that may contribute to inflammation and other symptoms. The AIP diet typically involves the temporary removal of certain foods and the inclusion of nutrient-dense, healing foods. Here's a sample day of meals on the Autoimmune Protocol:

Breakfast:

AIP Smoothie:

Ingredients:
- Coconut milk or water
- Avocado
- Banana (if tolerated)
- Berries (blueberries, strawberries)
- Collagen peptides (optional for added protein)
- Ice cubes

Sweet Potato Hash:

Ingredients:
- Sweet potatoes, grated
- Ground turkey or beef
- Spinach or kale
- Garlic and ginger (if tolerated)
- Coconut oil for cooking
- Salt and pepper to taste

Lunch:

AIP Salad:

Ingredients:
- Mixed greens (arugula, spinach, romaine)
- Roasted chicken or turkey
- Avocado slices
- Carrot ribbons
- Cucumber slices
- Olive oil and lemon dressing (no vinegar)

Salmon and Veggie Stir-Fry:

Ingredients:
- Wild-caught salmon
- Broccoli
- Asparagus
- Bok choy
- Coconut aminos for seasoning
- Coconut oil for cooking

Snack:

AIP Guacamole with Veggie Sticks:

Ingredients:
- Avocado
- Lime juice
- Cilantro
- Salt
- Carrot and cucumber sticks for dipping

Bone Broth:

A warm cup of nutrient-rich bone broth can be a soothing and nourishing snack.

Dinner:

Herb-Roasted Chicken with Roasted Vegetables:

Ingredients:
- Whole chicken or chicken pieces
- Sweet potatoes
- Carrots
- Beets
- Fresh herbs (rosemary, thyme)
- Olive oil for roasting
- Garlic (if tolerated)

Zucchini Noodles with AIP Pesto:

Ingredients:
- Zucchini noodles
- Shredded chicken or turkey
- AIP-friendly pesto (made with basil, olive oil, garlic if tolerated, and pine nuts)

Dessert:

AIP-Friendly Fruit Salad:

Ingredients:
- Mixed berries (blueberries, raspberries, strawberries)
- Kiwi slices
- Mint leaves for garnish

Coconut Milk Panna Cotta:

Ingredients:
- Coconut milk
- Gelatin or agar-agar
- Honey or maple syrup for sweetness

Notes:

Beverages: Stick to herbal teas, water, and coconut water. Avoid coffee, black tea, and alcohol during the elimination phase.
Seasonings: Use AIP-compliant herbs and spices like turmeric, ginger, rosemary, thyme, and oregano. Avoid seed-based spices and nightshades.
Fats: Include healthy fats from sources like avocado, coconut oil, and olive oil.
Hydration: Drink plenty of water throughout the day to stay hydrated.

Remember that the AIP diet is highly individual, and it's essential to reintroduce eliminated foods systematically to identify personal triggers. Consult with a healthcare professional or a registered dietitian familiar with the AIP for personalized guidance based on your health needs and goals.

What is the Autoimmune Protocol (AIP) diet?

The Autoimmune Protocol (AIP) diet is a restrictive diet that is designed to help people with autoimmune conditions. The diet eliminates foods that are thought to trigger inflammation and autoimmune reactions. These foods include:

Gluten

Dairy

Eggs

Nightshades (such as tomatoes, peppers, and eggplant)

Legumes

Nuts and seeds

Processed foods

The AIP diet is a temporary diet that is typically followed for 30 days. After that, people can slowly reintroduce foods to see if they can tolerate them.

What are the benefits of the AIP diet?

The AIP diet has been shown to help improve symptoms in people with autoimmune conditions such as:

Rheumatoid arthritis

Inflammatory bowel disease (IBD)

Celiac disease

Multiple sclerosis

Lupus

The diet may help to reduce inflammation, improve gut health, and boost the immune system.

What are the risks of the AIP diet?

The AIP diet can be restrictive and difficult to follow. It can also lead to nutrient deficiencies if people are not careful to eat a balanced diet.

How to follow the AIP diet

The AIP diet is divided into three phases:

Elimination phase: This is the first phase, and it is the most restrictive. During this phase, people eliminate all of the foods that are not allowed on the diet.

Reintroduction phase: This phase begins after 30 days. During this phase, people slowly reintroduce foods to see if they can tolerate them.

Maintenance phase: This phase is for people who have found that they can tolerate all of the foods that they have reintroduced.

Here are some tips for following the AIP diet:

Talk to your doctor before starting the diet.

Do your research. There are many resources available to help you learn about the AIP diet.

Start slowly. Don't try to do too much too soon.

Be patient. It may take some time to see results.

If you are considering following the AIP diet, it is important to talk to your doctor first. Your doctor can help you determine if the diet is right for you and can provide guidance on how to follow it safely.