What is Autoimmune Paleo or AIP Diet?

The Autoimmune Protocol is a diet that helps heal the immune system and gut mucosa. It is applicable to any inflammatory disease.

We have a problem in this country with how we eat, treat disease and heal disease. AIP addresses inflammation in the gut that causes Autoimmune Disease. Autoimmune disease is a condition where the body cannot tell the difference between healthy tissue and foreign invaders and a hypersensitive reaction occurs. The body starts self-tissue attack. For months or perhaps years, this self-tissue attack can occur silently until full blown autoimmune disease develops. There are more than 80 types of “official” autoimmune disorders (and MANY more being discovered daily), but all autoimmune disease have in common is tissue self-attacking in places like the thyroid gland, brain tissue or salivary glands to name a few.

The Autoimmune Protocol (AIP) diet works to reduce inflammation in the intestines. Many elimination diets are not complete enough and often do not remove immune triggers that promote inflammation in the gut. AIP works to calm inflammation in the gut, and also calm inflammation in the body. And while autoimmune disease can never be cured, it can be put into remission. The AIP diet is geared toward healing the intestinal mucosa and supporting low inflammation in the body that can temper the fires of an autoimmune flare-up. First I would like to say that this is our interpretation. There is more than one interpretations of how to “follow” the Autoimmune Protocol (AIP) diet. I call it a lifestyle because in a modified form it is how I eat and live my life. It is also how I recommend my autoimmune clients to eat in their own modified form long term as well.

The Autoimmune protocol has been said to be a version of the Paleo diet, but really, I see that it is so much more than that; it is a dramatic way to address inflammation that is driving Autoimmune Disease that has its beginning roots in the gut. Diet is one aspect of healing. And, although it is the largest aspect long term health, in the short-term, there are other components that require the help of a skilled practitioner. I suggest you find one that is trained. I personally have a professional practice primarily around helping those on this diet as well as nutritional lab work evaluations, supplement protocols and dietary support. Please email me at info@aiplifestyle.com if you would like to set up an appointment and work together remotely. There are many divergent paths that have a summation with the AIP lifestyle like Autoimmune disease; adrenal fatigue, H-P Axis imbalances, parasites, SIBO, liver congestion, hormone imbalances, insulin resistance that play a role in how you may use supplements along with the AIP diet to heal your body. Generally I suggest a 6-8 week protocol with no cheating. When I said “no cheating”, I say this with a “pretty please”. This diet counts on you to put your effort into it, and unfortunately the nature of high allergen foods is such that even small amounts of slip ups can set you back significantly. Each person who decides to try the AIP diet should work with their practitioner to determine if they are candidates for a low histamine, low latex and/or low FODMAP in addition to following AIP. This is where you will benefit from having an experienced, clinically seasoned practitioner to help personalize your AIP plan. Other adjunct protocols may include: functional blood chemistry, saliva hormone testing, saliva adrenal testing, stool testing and antibody tests. 

I share this all with you as an expert AIP Nutritionist. I am an authority in the AIP movement. I always recommend working with an experienced practitioner when starting AIP and getting blood work and other functional tests like adrenal/cortisol and hormone saliva tests. If you have dysglycemia, insulin resistance, anemia (not all anemias are from low iron!), intestinal or other infections like h. pylori, SIBO, h-p axis issues, adrenal dysfunction, you may not get better on the AIP diet alone. I see this quite a bit in my nutrition practice.  If you have been on AIP and are not seeing results you wanted, or are looking for a heart-centered approach to autoimmune disease please contact me directly for information on how to set up an appointment with me. I primarily use Skype for both my AIP clients and The Loving Diet Program. For more information about me and how I work go to this page.

Phase 1

6-8 Weeks

Not Allowed:

  • Nuts (including nut oils like walnut and sesame seed oils)
  • Seeds (including flax, chia, pumpkin, sunflower, sesame and culinary herb seeds like cumin and coriander)
  • Beans/Legumes (this includes all beans like kidney, pinto, black as well as Soy in all its forms)
  • Grains (Corn, Wheat, Millet, Buckwheat, Rice, Sorghum, Amaranth, Rye, Spelt, Teff, Kamut, Oats etc)
  • Alternative sweeteners like xylitol and stevia
  • Dried fruits and/or over-consumption of fructose (I recommend up to 2 pieces of fruit a day)
  • Dairy Products
  • All Processed Foods
  • Alcohol
  • Chocolate
  • Eggs
  • Nightshades (tomatoes, potatoes, peppers, eggplant, paprika, mustard seeds, all chili’s including spices)
  • No vegetable oils (NOTE: olive oil, lard, cultured ghee and coconut oils are permitted)
  • Culinary herbs from seeds (mustard, cumin, coriander, fennel, cardamom, fenugreek, caraway, nutmeg, dill seed)
  • Tapicoa. I eliminate this the first 6-8 weeks because it is a known gluten cross reactor according to Cyrex Labs Gluten Cross-Reactivity Test

Allowed:

  • Vegetables (except nightshades)
  • Fruits (limit to 15-20 grams fructose/day)
  • Coconut products including coconut oil, manna, creamed coconut, coconut aminos, canned coconut milk (with no additives like guar gum and carageen or bpa lined cans) shredded coconut (this list does not include coconut sugar and nectar)
  • Fats: olive oil, coconut oil, avocados, lard, bacon fat, cultured ghee (certified to be free of casein and lactose)
  • Fermented Foods (coconut yogurt, kombucha, water and coconut kefir, fermented vegetables)
  • Bone Broth
  • Grass Fed Meats, Poultry and Seafood
  • Non-Seed Herbal Teas
  • Green Tea
  • Vinegars: Apple Cider Vinegar, Coconut vinegar, red wine vinegar, balsamic (that has no added sugar)
  • Sweeteners: occasional and sparse use of honey and maple syrup (1 tsp/day)
  • Herbs: all fresh and non-seed herbs are allowed (basil tarragon, thyme, mint, oregano, rosemary, ginger, turmeric, cinnamon, savory, edible flowers)
  • Binders: Grass Fed Gelatin and Arrowroot Starch (watch the starch however if you have adrenal issues)

Side Notes:

High FODMAPS may disagree with some on the AIP diet. For example; nectarines, coconut or onions may bother some people. Whole30’s great Paleo Low FODMAPS shopping list: http://whole9life.com/book/ISWF-Shopping-List-FODMAP.pdf

If you are reacting to certain starches in foods, it may be a sign that high FODMAPS need to be eliminated from your diet. Also, Ashwaganda is in the nightshade family, and should be eliminated during the first phase of AIP. I find it usually well tolerated in general by most people however. If you are FODMAPS sensitive, eliminate for 10-14 days and then slowly reintroduce.

Some Great Reasons To Consider AIP:

  1. AIP (autoimmune disease) is a disease of inflammation that causes self-tissue attack
  2. Food is a powerful way to reduce inflammation and calm the immune system
  3. Diet is usually NOT enough and specific protocols of gut healing and removing SIBO and immune support supplements may be needed
  4. Food is the biggest component of medicine in addressing AIP, but not the only one
  5. 95% On The Diet is not on the diet
  6. Being 100% on the diet makes this program work and makes you a rock star
  7. IN ADDITION to this protocol, some individuals have food sensitivities, which should incorporated into this diet. If you are sensitive to carrots for example, don’t eat them while on AIP
  8. Additional Supplements are usually required in my experience to fully heal the gut
  9. I allow green beans, snow peas and sugar snap peas unless low FODMAPS is needed. Because green beans are not mature bean seeds, I allow them. Not everyone in the Paleo world will agree with me about that however and you may consider taking them out during Phase 1. My hard line is no mature beans seeds from the legume family
  10. Brain Chemistry and Adrenal Fatigue are likely culprits in autoimmune disease and need to be addressed. I highly recommend using a skilled practitioner who can properly survey brain and adrenal function and help you. I do not recommend the use of hormones or neurotransmitters in treating brain function (like Melatonin) and advise using caution when using precursors to neurotransmitters. It is my opinion that one cannot treat one without the other.
  11. Undiagnosed Insulin Resistant Hypoglycemia is a big factor in inflammation that can contribute greatly to autoimmune disease, adrenal fatigue and brain dis-regulation. Working with a practitioner who is knowledgeable in ALL of these areas will help you improve more quickly than using 100% diet to heal autoimmune disease.

Eliminating these foods is important to reduce inflammation. All of the above listed foods can be gut irritants and exacerbate dysbiosis in the gut and contribute to SIBO (small intestine bacterial overgrowth). AIP can help address the GALT imbalances (Gut Associated Lymphoid Tissue) in the intestines. Because the gut contains such a large percentage of immune system GALT tissues (70%) that mediate the T & B Lymphocytes that carry out immune system attack by producing antigens or antibodies, the goal of AIP is to reduce this from occurring. It is widely accepted that gut mediated inflammation is applicable for addressing Autoimmune Disease. Below are the studies I have found that link the gut to the immune system. I encourage you to print these articles out and bring them to your doctor.

There are a few ways to approach reintroduction.

  1. 72 Hour Rule: It takes 72 hours to produce an IgA, IgG and IgM mediated antibody symptom. It can be physical or mental in nature. Lethargy, brain fog, aching joints, rashes, stomach aches, numbness, feeling hung-over, bloating, gas, constipation, insomnia, fatigue, memory loss.
  2. Re-introduce only 1 food every 5 days and when you re-introduce the food,  eat enough of it to elicit a response. A small bite, then a few hours a spoonful and then that night a serving.
  3. Keep a food re-introduction notebook! I work with many, many people who reintroduce food after a cleanse or AIP and they have a sensitivity symptom and can’t remember what or when they did the reintroduction. Writing everything down helps a lot.

I also recommend doing yearly or twice yearly cleanses and support phases, eating fermented foods and bone broth at least 2-3 times a week in 1/2 cup portions. The reason we are compelled to share this all with you, is that food is fun. I believe you can be on the AIP diet and do as a lifestyle. You can be a foodie and do AIP. I love food too much to feel like I cannot eat foods that are satisfying, creative and exciting. Food is spiritual for me. It is my path. Helping others heal is my path. Teaching is my path. As I share my recipes with you, I eat them too. You are not alone in your path to health. We do this journey together.

There are many resources available to you beyond diet and supplements. I talk about them extensively on this blog as well as in my private practice. Looking beyond diet and supplements can be a very valuable endeavor on your path to healing. Here are a few posts to check out:

When You Don’t Get Better on The AIP Diet

Self-Compassion and Autoimmune Disease

Trusting Your Life

Autoimmune Disease As Joy In Disguise

New Program for Autoimmune Disease

Illness as Transformation

 

Other Fabulous Resources (Some are not AIP but useful for autoimmune disease):

http://carrickbraincenters.com/

http://www.terrywahls.com/
http://www.drperlmutter.com/
http://www.thyroidbook.com/index.html
http://brainhealthbook.com/
http://the21daysugardetox.com/
http://www.thyroidpharmacist.com/

https://www.functionalmedicine.org/

 

Comments

  1. Vee S. says

    Thank you for this concise list of Not-Allowed and Allowed Foods, and the great explanation of why a person would want to follow this protocol.

    It is far superior to info I already received from my nutritionist, and will serve as a great reference for me while menu planning, plus it will come in handy during the holidays. Even though they know I have an autoimmune liver disease, my relatives often question me as to why I am so “picky” about what I can or cannot eat while following the AIP diet. I will show them this article of yours, which even includes references to back up the info given. Thanks! But I will be penciling in “eggs” and “soy” onto the article’s “Not Allowed” list, because I don’t see them there….but just mentioned as no-no’s later in your article. I need that visual reminder to steer clear of eggs.

      • Barbara alsgsn says

        Hello Jessica;
        I just ran across your website trying to figure out what to do with this paleo diet I started 2 months ago. A question. Is coffee allowed? I have lost inches but not weight. I still am experiencing depression, numbness in my hands, itching occasionally doing the usual paleo diet. Lots of meat, eggs, veggies fruit and nuts. I do feel some better, but using L-theanine for busy thoughts, melatonin at night to help me sleep. Memory is not so good, loosing my hearing slowly also. I know this diet works from reading but think I am missing something and when I ran across your site, I am thinking I may have more issues here than I realized. I use progesterone for vaginal dryness and keeping my hair. I am 79. Kind of late to be worried about my health I guess, but I do want to feel better and have some energy so I am trying to eat better. I still crave sweets and chocolate. I am going to try your recipes, they look yummy. any thought you have would help. I may need to find someone locally , someone familiar with what you are doing here.
        Best wishes, Barbara

        • says

          Hi Barbara! Yes coffee is allowed. Instant coffee however is not because it can be a high cross reactor to gluten. I caution coffee however if you have blood sugar issues, adrenal issues or know which autoimmune pathway you are dominant in. And although I say “yes it is allowed” it may not do well for you. That would be something to work with your doctor or practitioner about. They should be able to help you figure out if that is something to continue or eliminate. I wish I could give you more direction about your supplements, but again that is a practitioner question. I encourage people to ask their doctors to take a deeper look at hormone therapy (like melatonin and progesterone in your case) and if it is the right path for you. If you are having cravings, also talk to your doctor and ask them to look at your fasting blood sugar, Ha1c and LDL which can help you understand how you metabolize sugars and use insulin in your body. Thank you so much for your kind compliment about my site. I also suggest http://www.functionmedicine.org to search for a local practitioner for you. xo-jessica

          • Emily says

            Hi Jessica.
            I really like your site! Lots of great info. Do you have ideas for someone dealing with candida and autoimmune issues? I’ve been doing a leaky gut protocol for 12 weeks and inflammation is coming down. I have low progesterone. My naturopath wants me to take progesterone. I have adrenal issues/high cortisol and most likely hypothyroid even though my lab numbers fall within low end of lab range. I’ve never been told that I have insulin resistance; however, I have past diagnosis of SIBO. I am trying to eat low sugar. Going along with what you said to Barbara, I’ve cut out my 1 cup of coffee to give time for adrenals to calm down. Coffee helped my mood and energy, but then I would crash and I had read that it can trigger autoimmune response due to its crossreactivity with gluten. I have high antibodies to wheat. thanks.

          • says

            Hi Emily! Your ND should be on top of the SIBO (you can’t really progress in healing your immune system without having that healed) so they need to check to make sure that is normal. Going on progesterone is a personal decision you should make with your ND. I would base that on your level of adrenal exhaustion and also look at the other hormones and those levels. You can also go on progesterone precursors if you don’t feel comfortable on hormones (your ND should be giving you all these options btw) and your ND can very easily check for insulin resistance so ask them to. Your ND should also be able to lower your excess cortisol levels. I do work privately with folks if you are interested! You can message me at info@aiplifestyle.com hope this helps! -jessica

        • HelenBC says

          Hi Barbara
          Have you try using Coconut Oil for v. dryness? My friend of my, cervix and ovarian cancer survivor, swear by it. Good luck.

        • michelle varrin says

          Hi Barbara–I know you asked the question of Jessica, but this is pretty similar to my path and so I wanted to chime in. It took me a long time to figure out that I have extensive food sensitivities and that nuts and seeds (except macadamia nuts), eggs, coffee and nightshades bother me a great deal. In addition to that I have a small intestinal bacterial overgrowth (SIBO) that wreaks havoc. So I eat low FODMAPS as well. I have VERY few foods that I can eat, but I’m healing (SLOOOWWWLLLY) and I fully expect to reintroduce a lot at some time. Especially the high FODMAPS foods. I am completely off of hormone replacement and all of my symptoms that went along with the need for it: vaginal dryness, hot flashes, depression/anxiety, numbness. If I eat a high starch food (plantains, taro), I get anxious and hot flashy and so I think those foods are estrogenic for me. 79 is not too late!! I’ll be battling it ’til the very end myself. Good for you! hang in there.

    • Lisa says

      Hi Vee,

      My oldest son has an autoimmune liver disease as well, and I was wondering if you use supplements that are herbal? His doctors advised him to steer clear of herbals until he’s in remission, but I read a lot about herbals when healing our bodies.
      We’re waiting on test results from Cyrex labs to determine what triggers and cross-reactions he has before starting the AIP (or Paleo or whatever his doctor recommends) and I’m curious if you’ve had success with the AIP?

      TIA,
      Lisa

      • says

        Hi Lisa, the supplements I use with my clients are case by case. Some have herbals in them, some do not. And I do agree with your doctors to a degree; many herbs can stimulate the immune system which can be counterproductive to the entire goal of AIP. Cyrex is great; those tests will be helpful. take care, Jessica

  2. Cynthia says

    Just found your site! I am on day 3 of an AIP diet and was thinking 30 days but based on what you are saying it looks like I need to re-evaluate that thought. I am sure I know the answer to this, but I am assuming no nut milk (i.e. almond milk) but coconut milk (without the additives) would work. One thing I am noticing is after I eat (even if everything is on the okay list) I feel a little tinge in the place I always notice inflammation. Not bad but a tinge. Is this normal? Should I not be concerned since this is only the third day? Would love your input. Thanks for the info. I will spend some time looking over everything you have here!

    • says

      Hi Cynthia! So glad you found us! Yes, you are correct; no almond milk but no additive coconut milk is great. I don’t know about the twinge feeling. But I do wonder if you would do well on some short term digestive support? If perhaps that is somehow connected to what you are feeling? I like Digest Gold by Enzymedica which is at whole foods. You take right as you start eating. Take care!

  3. Joanne Cafiero says

    I want to do this. I have already lost my colon to ulcerative colitis/crohns disease. I have a j-Pouch and I now have COPD.

  4. Jamie Wagener says

    HI! Can you eat hemp seeds during phase 1? Also are green juice ok? I was hearing that they are not?? thanks!

    • says

      Hi Jamie, no seeds are on phase 1 of AIP. After you do the initial phase you can try to add them back in. Green juice is great! The issue is more of how much sugar is in the juice. All green juice like a cucumber/parsley/celery combo is fine. No fruits and I would stay away from raw goitrogens like kale juice.

    • says

      Stef, if you have no other issues (paraasites, SIBO, etc) then I like l-glutamine, liposomal turmeric and a broad probiotic with probiotic yeast sacromyces boulardi along with digestive enzymes specifically ones that increase stomach acid. If you have any kind of ulcerations in your past then the protocol would change. But, that is the “standard” for most people that I like. :-) Jessica

  5. Jenn says

    Today is day 1 of aip. I have hashimotos and I’m reading as much as I can
    About healing my gut .. I also see a kinesiologist regularly who is helping me tremendously with supplements {probiotic and immunoglobulin , yeast reduction, adrenal support, liver detox, heart and bone support} … My question is, is organic coconut flour ok to use? I’m finding that after supper I still crave dessert.. I made a coconut flour blueberry crumble …is that something I can regularly use? Also, what about baking soda? So glad I came across this site!

  6. Tanja Sofia says

    Why cannot eggs be added back in after the initial phase — I have Hashi’s & know that I am not energetically weakened by eggs…I did autoimmune paleo last year & came out of it with a coconut allergy & blood sugar issues, so I reintroduced gluten-free basmati rice & steel cut oats that are soaked for 3 days…I felt way better — what is your advice for blood sugar issues as well?

    • says

      Hi Tanja. If you know that you do fine with eggs, than try! You could start with egg yolks first. They are less allergenic than the whites. I really sympathize with your coconut sensitivity; I struggle with it myself.
      Mostly with blood sugar issues I suggest a ASI (adrenal stress index test) that many naturopaths and integrative doctors use. If you cortisol is high or low it can affect how well we regulate our blood sugar. Many of my clients I work on their adrenals, make sure they have enough starchy vegetables and eat every few hours and that can help. So when blood sugar issues are involved, I do that saliva adrenal test first. Do you have an alternative doctor you work with that could do that for you?

      • Cheryl says

        Coconut milk tears my stomach up. I wish I knew why. Even home made coconut milk will make my stomach hurt for a couple days afterward. I do have SIBO.

  7. Melissa Robyn says

    I am figuring out my next dietary changes. I have psoriasis, and have already tried paleo- which didn’t really do anything. My
    Concern is that I am breastfeeding a 10onth old( will probably bf for 2 more years), and I don’t want to decrease my milk supply or detox into my milk. When I cut out grains, etc. it is really hard for me to get the calories I need. Any thoughts?

    • says

      Hi Melissa
      You fall into a special needs category while breastfeeding. It is important that you consume enough calories like you said, which is possible on AIP if you have enough food that is varied enough. Organ meats especially. I would work with someone who can help you transition and look at your overall daily intake of micro and macro nutrients. I usually proceed cautiously with nursing mothers. Homemade coconut milk, bone broth, organ meats, starchy vegetables will all be really important to include enough quantities of while you are transitioning to AIP. But you bring up a really good point for all nursing mothers in your position to consider.

  8. Michelle says

    Hello there. I just found your site and I know I have symptoms of leaky gut, but unfortunately, on top of not being able to digest dairy, or gluten, fats make me feel ill as well as meats. So I went vegan for a while but realized that certain grains, and too many beans didn’t make me feel well either.

    I wake up with flu-like symptoms and foggy brain many mornings, and wonder if it is liver related since I had my gallbladder out a few years ago.

    I have re-considered going back to vegan, but I am unsettled over it if I might have leaky gut syndrome. How do I reconcile these issues?

    Also, I learned that too much protein and meats are bad for your bones. What are your thoughts on these two issues. I could use some real help for a change instead of confusion.

    I have no health insurance so I am trying the best that I can. I look forward to hearing from you and have been enjoying perusing your blog for the last 30 minutes.

    Thanks so much.

    • says

      Hi Michelle. It is always a person choice to decide to eat the diet that feels best for you. It sounds like you may suspect you have issues based on how you feel every morning upon waking. It seems fitting for you to find a doctor that will first address your symptoms so that you can know why you are waking up flu-like and dig a bit deeper to find the root cause. If you have leaky gut, going vegan in my own experience will make it worse. I don’t think too much protein is bad for you bones. Some people have true sensitivities to meat. Others have symptoms of such but really are experiencing that due to lack of proper digestion.
      If you can’t eat meat, I would try to figure out what that means. All meat? Or just beef? You can experiment with digestive enzymes, making bone broth to heal your gut and give yourself some time to adjust to any new diet if you decide to experiment. I would suggest giving yourself at least 3 weeks on any new eating plan to give yourself some time to adjust and see if you start improving. It would be hard to do AIP if you can not eat any meat at all. There is the option of poultry, fish and shellfish too. Hope this helps! Jessica

      • Michelle says

        I meant to reply to this earlier, but thank you! What is FODMAPS?

        I was also wondering about green smoothies. I hear it’s wonderful for digestion and energy, but whenever I try one, I feel worse. Could this also be due to a leaky gut?

          • Michelle says

            Wow! That was fast! Thank you.

            Just greens mostly with a little unsweetened applesauce since I can’t digest raw apples. It adds just enough sweetness. The greens are parsley, chard, kale, romaine lettuce, and spinach (this time)

            I get so dizzy, like the amount of greens are just too much for my system all at once if that makes any sense? Or maybe it’s a sign of my body detoxing?

            I don’t know, but if I have smaller amounts of the same veggies, especially if they are lightly cooked, I do fine.

            On a different but similar note, there is something no one has been able to answer for me in the past which elicits looks that tell me I have grown an extra head, and that is the fact that most hot herbal infusions as well as any black and green teas also make me very dizzy when I drink them. Marjoram and rosemary are actually two of the only ones I can drink in tea form if lightly prepared.

            I haven’t been able to figure this out, even though I have studied herbal medicine for 9 years, and can only ingest them through capsules, or extracts, (with the exception of a few that I can’t have no matter how I take them.) So far, no one has any answers, from doctors to fellow herbalists, to other nutritionists.

            Do you have any thoughts or insights into this weird phenomenon? At first I thought it was the tannins, but coffee has tannins in it and doesn’t do that to me.

            I am probably one of the most “unlikely” herbalists there are due to this reaction:)

          • says

            It is hard to try to crack the code on this through messages..but you could be sensitive to the raw nature of the veggies in the smoothie, or the fibers in the veggies (think FODMAPS especially if you can’t digest raw apples). I could not say about the hot herbal preparations. I would look at brain function though, or nerve sensitivity associated with the hot beverages being swallowed? Just a guess really. :-)

          • Sara says

            Michelle –
            Have you looked into a low histamine diet? I have some of the same symptoms with raw greens (depends on freshness), apples, and especially green tea (it’s like I’m tripping – lol). Check out the Low histamine Chef website – she’s helped me immensely. This website as well – just find what works for you and modify :)

            -SJ

  9. Angie says

    I’m curious why there’s moderation of poultry? I have endometriosis and Hashimotos and have been following Dr. Arem’s “Thyroid Solution Diet” and adding in parts of Dr. John Mathias protocol for endometriosis (no red meat, or foods containing Tyramine). I’m limited on proteins as it is so if I cut out poultry and dairy I’m not going to have many choices. Thanks.

    • says

      Hi Angie
      There no moderation of poultry. I think I may have worded it incorrectly. I just added in “poultry” to the allowable list along with grass fed meats and seafood. If you are following Dr. Arem’s diet, then sounds like you would be very limited with the amount of meat-based options which I could see would be limiting like you said. Dairy is not on AIP because casein is a high cross reactor to gluten. But I eat lots of poultry in all its forms with no problems. Good luck and I appreciate you pointing that out to me in the post :-)

  10. Teresa says

    I experience fatigue and brain fog much of the time and abdominal discomfort pretty regularly. I have Celiac and (we think) PCOS and am high risk for diabetes.

    Right now I am very overwhelmed by all the options out there but this seems to be the most realistic, grounded, and well supported scientifically option that I can find. I will be taking the articles and options to my doctor tomorrow.

    I began to think that my Celiac is not as severe as many others’, but once you mentioned brain frog and memory problems…maybe that is where mine manifests itself? Also, do you think unhealthy gut flora could lead to PCOS?

    • Teresa says

      as a side note…do you have any suggestions are far as supplements to take for hormone balance and healing a leaky guy? I was thinking kefir was a good place to start, but I only have been able to get my hands on dairy kefir grains.

    • says

      Hi Teresa
      Celiac is celiac. Silent or loud. So it will contribute to your leaky gut and promote inflammation which is bad for pcos and blood sugar regulation. I would not guess with those things all happening that diet (even a great one like AIP which you should be on) will be enough. Your inflammation and blood sugar has to be under control as well as healing your gut. I think kefir would be good, but not enough. I would ask your doctor for a complete blood panel tomorrow. Here is what I would request:
      c-reative protein, homocysteine, cbc with differential, iron panel, full thyroid panel (tsh, TT3, FT3, T3 Updake, Reverse T3, TPO, Thyroglobuin antibodies, T4 TT4) Uric acid, Sed Rate) Also you may be a good candidate to have a consultation with me. I do distance appts via Skype. You can pm me at aiplifestyle@gmail.com

  11. Greta Melinchuk says

    Would you consider eczema an auto immune disorder? I’ve had it all my life, but in the past 4 years it has been really aggressive. I am 47 and I have food allergies, always have. I started an elimination diet January 6, 2014 with the guidance of a Naturopath. I was 100% compliant. I want to heal. (I lost 10 lbs in 6 days just due to inflammation) I could not string together more than 3 days of my skin calming. We did the IgG test, and identified the food allergies, which I was already eliminating. So looking at my food diary, and doing research I thought maybe it is a salisylate intolerance. So i now avoid all berries since I thought smoothies was my trigger. Still, I am struggling. Since March 1, I am not eating ANY grains. still no huge improvement. So now I’ve also started to drink Apple Cider Vinegar 3x a day, to lower my acidity level. I’m running out of ideas. I’m lost, and my skin is burning up.

    • says

      Hi Greta
      I would be able to say since I am a nutritionist, but professionally I have seen eczema both ways. Did you naturopath do a stool test on you? Or rule out SIBO? Or do a gut healing protocol, digestive support,? I found food allergy testing a bit tricky; I don’t discount it but I don’t completely rely on the results either. Which IgG test? For food allergies? I also think with skin complaints there is an emotional component..may not be the case with you of course, but it may be something to dig deeper in to. Eczema can be such a complex set of issues, so I wish I could say more here, but it would just not be complete enough. Don’t give up though!

      • Greta Melinchuk says

        No stool test, I am on a professional grade probiotic. IgG test for food allergies were positive for egg, corn, citrus, milk, wheat, spelt, rye, almond, green pepper, and I have orally allergy syndrome to northern pitted fruits :-) Despite avoiding all of these things, I’m not getting better. I have seen incremental improvements since eliminating ALL grain, and taking Apple Cider Vinegar 3x per day. I’m trying a new naturopath tomorrow, I hope she has some ideas! Despite the outcome, I feel great eating in the paleo way. My mind is clear, I feel slim, and full of energy. Thanks for listening.

        • says

          Greta, you could ask your ND for a stool test; it will look at gut function and digestive function which are both important. ACV is not my first choice..I prefer shifting alkalinity with diet (vegetables) and working on building digestive fire with specific digestive supplements. You can also have your ND test you for SIBO too, which is important, and making sure you have enough vitamin D and EFA’s. Good luck! Check in again and tell me how you are :-)

          • Emily says

            Jessica,
            I have consistently low Vit. D. It is around 35.
            3 practitioners I see feel that I need to get my levels up by taking a Vit. D supplement (20,000 IU daily). There is a lot of controversy about whether to supplement D due to its interaction with magnesium. Curious what your thoughts are! thanks.

        • Diane says

          Greta, if you get this, I’d be interested to know if you’re doing any better now. If you didn’t eliminate grains (and gluten?) till March 1, I think it would take a long time to see results (from what I read about gluten–it takes a long time to clear from your body). Years ago I had a friend with severe eczema and I believe hers was related to her also-severe candida overgrowth. I read that’s a symptom of candida…which would also be helped by eliminating gluten.

          Anyway, I hope you are better!! Just curious as well.

  12. Anita Farrar says

    Thankyou for the invaluable article, I found it very helpful.
    I have followed the Paleo diet strictly for 5 weeks and the AIP diet for 7 days! To be honest I’m finding it very very hard. I have 2 young children too and I struggle with the food…….
    The AIP diet elimated practically everything that I enjoy eating :-( but feel I need to carry on with it to make myself feel better.
    I was diagnosed with ulcerative colitis in 2000 but haven’t had a flare up in 9 years! I have an under active thyroid and 2 years ago was diagnosed with Myastheania gravis. I’m suffering at the moment with double vision and tingling limbs…………I’m 42, am an active person who loves life.
    My GP wants me to see an immunologist to see about putting me on immunosuppressants but I really don’t want to go down this route!
    Both my sister and father have rheumatoid arthritis!
    I just need help and support with what to do for the best.
    Regards xx

    • says

      Hi Anita
      I totally can understand how frustrating it can be. I find it helpful to set out a timeline; so only do AIP for example 30 days…so you know there is an end in sight. And for the 30 days try the diet with gusto. Or you can do the diet for 6 weeks and then start reintroducing foods and expand the diet to include more foods that don’t provoke an immune or physical reaction. I would take it in steps, and set up a timeline you feel you can accomplish and take it day by day. It is a hard diet. It is challenging! But, it is not a forever diet, it is a place to start that will become individualized as time goes on and you slowly reintroduce foods. I think also cooking two to three meals at a time helps, and using recipes like the ones I have here (because I too feel limited by my choices, so I create these recipes) is helpful. Hang in there! You can totally do this. xo

    • says

      Karren, I have noticed chai teas seems to differ slightly on ingredients, so it would be a case by case situation to check ingredients. You could make your own with allspice, cinnamon, ginger…

  13. Rachel Green says

    Hi, just now looking at your web sight hoping to find a solution for food cravings and wight loss as, I am totally intolerant to sugars especially refined. What is your opinion about coffee and adrenal? I am not diabetic but pre diabetic.

  14. Kris says

    How do you feel about a product called Ultimate Meal. I need an easy portable breakfast and lunch.a. Thanks

    • says

      Hi Kris! It is not AIP-approved. So, if you are wondering if it fits into AIP, it doesn’t. However, as a nutritionist who has all kinds of clients, some of whom use Ultimate Meal and have asked me about it, I think it is a totally fine non-AIP product. I love that they say on their labels “no ingredients from China!” If you are looking for an AIP approved product, I like Clearvite-PSF from Apex Energetics which is also not 100% AIP (it has inulin and lau han), but most do well on. It is pea protein but have the lectins removed, is non-gmo and is organic. Hope that helps! jessica

  15. cyndee says

    what about hibiscus flower tea? is a flower considered a seed? i went on the no grain low carb sort of paleo and dropped some weight immediately then not much, many issues are gone but still have more belly than i should so i think i may need to try this. also coffee wasn’t on the list but i assume it’s a bean so it’s a no. also i love spice so the no chilies is gonna be awful but i’m guessing no black pepper either? and what are your top recommended fruits?
    thanks

    • says

      Cyndee, I allow hibiscus flower tea. When I buy it at my local co-op, it does not have seeds in it. Coffee is something I ask my clients to remove due to it being a stimulant and affecting adrenal health, but some are fine with it, and it is instant coffee that is considered a cross-reactor to gluten and is not approved. Black pepper is not a nightshade like peppers are, so many tolerate it, but I suggest eliminating it for the first 6-8 weeks and then reintroducing it. I also think women need their thyroid properly checked to see if it contributes to the inability for weight loss. TSH and T4 alone (what doctors usually order) is not enough. Something like this kind of test is what to ask your dr. for, or test online http://thyroid.about.com/od/gettestedanddiagnosed/a/selftesting.htm

  16. Heather says

    Quick Question: I am on the autoimmune paleo diet as well. Have been on it a little over a week.

    Is Trader Joes coconut milk strawberry “Ice Cream” okay? It’s soy free, dairy free, gluten free and vegan friendly?

    Also, My boyfriend and I go out a lot with his job on the weekends. I am having a hard time not having the occasional drink or 2. Is 2 drinks of a gluten free cider (Woodchuck Cider, go to their site and read about the ingredients) on the weekend okay? Is it going to hurt me bad?

    Also how about brown sugar? Or refined or unrefined cane syrup?

    • says

      Hi Heather! I don’t know what is in the trader joe’s ice cream that you are mentioning. If you want to send a link I can look at it. It probably isn’t…I do not recommend folks having any alcohol during the first 6-8 weeks of starting AIP because it can affect the adrenal glands, liver and sleep cycles. I also recommend staying away from sugar for the initial 6-8 weeks and then only sparingly using it after (like 1-2 tsp day) but yes, those are allowed. Hope that helps! You are in the toughest stage right now, so hang in there!! ox-jessica

  17. Katie says

    Thanks for the article and taking time to answer questions. I have a few questions. I am currently eating paleo. But still have lingering health issues. I always have mucus, I have digestive issues ( lbs, heartburn) sluggish thyroid, taxed adrenals, overweight, chronic yeast infections, and low blood sugar issues. I’m anemic, and have lots of vitamin and mineral deficiencies. Pretty much a mess after having five children, whom I spend most of my time homeschooling, and nurturing. I have read the gut and psychology syndrome, but also I have read the work of Matt Stone particularly his book eat for heat. I notice being on the paleo diet causes my body temp to drop, and my hands and feet to get cold, Among many other things. I follow a blogger called empowered sustenance, and although she is paleo, she follows Matt’s metabolic principles. My questions are, can I get enough carbs on aip to keep my metabolism running? And I read another comment here that someone who was doing aip developed a sensitivity to coconut while doing this protocol, I thought that this diet healed the gut, so that would not happen? Will this diet address candida? And am I wrong in my thinking that aip is not for life or a lifestyle, that you should graduate into eatting from all food groups , maybe excluding grains, and obviously refined sugar ( which is not a food group)
    Thanks for your help

    • says

      Hi Katie! You bring up a lot of very important points, and valid ones too. I always think of AIP as a jumping off point for those interested. You start with the elimination diet and then slowly customize it to be your own. For instance some can reintroduce nightshades and keep them in their diet, and some cannot. Coconut is another example. In theory once once heals their gut, they may be able to reintroduce foods they were once sensitive to. But that is not always the case. It varies person to person. Yes, you can get enough carbs on AIP to keep your metabolism running, it is just a matter of mapping out your day and keeping track of the amount of starch carbohydrates. But, the list of symptoms you listed at the top of your comment may or may not be addresses fully by AIP. Because my professional healing philosophy includes the use of supplements, I would say a mixture of AIP and a specialized plan for you to help support the nutritional deficiencies stemming from your set of issues is in order. Finding a practitioner of some kind would be helpful that has a working knowledge of AIP as well as helping your with your digestive issues, adrenals, etc. I think for those with autoimmune disease, AIP can be a way of life, BUT mostly in a personalized, modified form after the initial elimination phase. So in theory it would include more foods and spices. Hope this helps! -jessica

  18. Amy says

    Hi, I get very tired after eating olives and olive oil. Perhaps a food sensitivity? I have used grape seed oil ( Grapeola brand) in my salads. I assume it is from a seed. Should I then also realize that is not AIP friendly with it being from a seed? This is overwhelming. I found out I am allergic to 37 things last summer and have been trying to make AIP work as well after 6 years of Chronic Lyme.
    Thanks,
    Amy

    • says

      Hi Amy! Sounds like you may? But I can not say for sure. I would eliminate it for a week or two and see if you feel different/better. I switched to using cultured ghee (different than ghee) which I have a post about and it has worked well for me. Maybe it is a good alternative? Tell me what happens!- jessica

  19. Eileen Forester says

    What are the consequences if you do have a cheat during phase 1 (ie small glass of wine/chocolate)

    • says

      Eileen, there is no way to know for sure what will happen if yo have those two things. It could give you a flare of your symptoms, no symptoms at all or give you completely different symptoms like a headache. Everyone is different. I wish I could be more precise about it! -jessica

  20. Sheneela says

    Thank you for such a concise article. Very well explained and so thorough. I will be starting AIP next week and am looking forward to it as I have resistant celiac and would to put it into remission. Due to several rounds of antibiotics prescribed I have now gotten oral thrush that I can’t seem to get rid of. I am currently on Nystatin, herbal antifungals and also performing coconut oil pulling daily with minimal results. How can I further modify AIP to help with Candida? Which starchy carbs and fruit may I eat? I need some form of starchy carbs to give me energy.

    • says

      Hi Sheneela! I am so sorry you have thrush. It is something you will have to work with your practitioner about; sounds like you are already implementing some great alternative techniques to help you! I would also ask your doctor to evaluate your digestive secretions, and make sure that you don’t need support with them. It could have a ripple effect to help your mouth as well. Instead of starting from the mouth (which everyone is focusing on right now) focus on the whole digestive system. Yes, I agree that many people cannot go without some amounts of starchy carbohydrates. Consider carrots, zucchini, spaghetti squash, small amounts of roasted butternut squash and see how you do. And maybe add in some lactofermented foods like sauerkraut. Hope this helps! Feel better soon!!- jessica

      • Sheneela says

        Jessica, thanks for responding so quickly :)) Would pumpkin, ripe bananas and acorn squash also be okay? And how much can I have per day? One to two cups? Quantities I am very worried about. Yes, I am currently also taking digestive enzymes, kombucha, pharmaceutical grade probiotics as well as sauerkraut and kimchi. I am trying to do it naturally but may end up needing to take Diflucan. Also, how may I contact you to set up an appointment for a consultation? Once again, thank you so much. I sincerely appreciate your help.

        • says

          Hi Sheena! Pumpkins and acorn squash are fine, but have your serving only be 1/2 cup at any serving. You can message me directly at aiplifestyle@gmail.com to set up an appt. If you message me I will send you all of the info to set up an appt. looking forward to it! -jessica

          • Sheneela says

            Hiya! Sent you an email. Looking forward to more details. Thanks so much for your advice :))

  21. Lindsay says

    Morning – I have alopecia areata. Has this diet been known to have a positive affect on that? Any supplements that should be taken along with it? I can’t seem to find a knowledgable doctor that doesn’t just blame it on stress. Thanks!

    • says

      Hi Lindsay! I cannot say here what I may recommend as I am not allowed to give out medical advice. But, lowering inflammation associated with autoimmune disease is the root of AIP and it works quite well. For some I have heard of remission from alopecia. And I have also heard of it not working. I would give it a try though! There are quite a few supplements that support lowering inflammation too! Do you have any alternative doctors/nutritionists where you live? -jessica

  22. Amy Greenwald says

    Are you familiar with oral lichen planus? Do you happen to know if it will benefit from the AIP and how to find a good practitioner in my area of Dayton? I am nor sure where you are. Thanks! Amy

    • says

      Hi Jo Ann. This is a low inflammation diet, so as long as your doctor is ok with it, then I would try it. Your doctor can keep track of your inflammatory markers via blood work and that means you can track your progress too. Autoimmune disease is a disease of inflammation, so this kind of diet may be very helpful. I cannot say in absolutes however, but have seen many many people with autoimmune disease improve on this diet. -jessica

      • Colleen says

        Hi, I also have sarcoidosis that has affected my eyes (mostly) and my lungs. I also get joint pain off and on. I went on AIP at the beginning of February. It definitely helped. Recently, I have had a lot of life stress and have drifted away from AIP a bit (mostly too much sugar and chocolate). I’m gearing up to do strict AIP again for a while. Then I will reintroduce foods more gradually and systematically. All this diet stuff is a challenge, especially when I have a full-time job and a child. I would say that the diet is definitely worth a try if you have auto-immune issues. The biggest change was in my energy level, and that is still better than it was pre-AIP.

        • says

          Hi Colleen! So glad you shared your experience and your willingness to get back to AIP to help yourself feel better. Sugar can be a tough one. But, I hope you are gentle with yourself about that..being a mom and having a full-time job IS stressful and for soooo many people sugar is a very accessible stress manager. I suggest to clients to have compassion for that part of ourselves who reaches for the sugar and chocolate and sometimes just putting that loving attention on that part of ourselves helps to lift and clear it. thanks for your comment! xo-jessica

  23. Larissa says

    On day 5 of AIP. I have Rheumatoid Arthritis. I have noticed an increase in joint pain. Is it ‘normal’ to flare a little initially? Most practitioners recommend little to no red meat for RA? Any thoughts?

    • says

      Larissa, It is hard to say. Could be normal adjustment of you body, and it also could be a sensitivity to a food you are having on AIP. You can eliminate red meat for a few days and see if that helps. I do see red meat sensitivities, so it is not out of the question. -jessica

  24. Niko says

    Hi! Thank you so much for this website, I am so eager to begin this diet to heal my MS.

    I would like to know if goat and sheep milk products are okay to eat on the diet?

    Thanks a bunch!

    • says

      Hi Niko! So sorry, no dairy (goat, cow or sheep) are on the AIP Diet. Check out the Walh’s Protocol book too! It is similar to AIP and she is a MD herself who has MS! -jessica

  25. Patricia Hutchinson says

    I was out of the country for 4 months and returned the middle of March with diarrhea and nausea. I have been checked for a parasite and was negative. My wellness/osteopathic doctor is waiting for another stool test to come back to check for bacteria etc. I have been on the AIP diet for 6 weeks, but still experiencing, diarrhea, nausea, and weight loss. I have looked into the FODMAP diet but it seems like a contradiction to the AIP diet, I am very confused, sick and do not know what to do, any other suggestions or ideas?

    Patti

    • says

      Hi Patricia! I wonder if your Osteopath is performing the GI Effects Test on you by Genova/Metametrix? That is a fabulous test that will show a lot of function in your body and then hopefully your Osteopath can course correct you. The diet alone won’t help if you have serious dysbiosis or lack of digestive function, and that test will help uncover those issues. That is why you are not improving more quickly. After you get your test back, talk to your doctor, get on a new plan and if you are still not feeling better, and if you want to get in touch with me, I may have something to add to the mix that is helpful! aiplifestyle@gmail.com -jessica

    • Jane says

      Hi Patricia
      If you haven’t been able to resolve your issues then you may want to ask your doctor to test for Blastocystis hominis and Dienetamoeba fragilis. A regular stool test and even GI Effects by Metametrix are unlikely to pick up these parasites. This is because they are only shed or pass out of the body every second day, they disintegrate and their DNA degrades soon after leaving the body. GI Effects uses fixative on the sample but only one sample is taken (or that was the case when I did it a few years ago). The test most likely to pick them up is called qPCR. It involves taking a stool sample first thing in the morning on 2 consecutive days, putting it in fixative and immediately taking it to the lab.
      I hope you don’t have these bugs because they are quite difficult to get rid of but it would certainly be better too know than not. Even if you do have one or both, anything you can do to help heal the gut will certainly help in your recovery.
      I got sick while traveling, tested negative for parasites, was diagnosed with IBS and suffered for years. I was only recently tested using qPCR and diagnosed with these parasites so I’m hoping that once I am treated it will turn things around for me.
      Good luck!
      Jane

    • says

      Hi Peggy, sounds like you don’t eat turkey or pork either? I don’t think the diet is doable for you…you would have no real source of protein.

  26. Stephanie says

    I’ve been experiencing loose/watery stools since last August. I went the route of GI doc and had a scope to check for colitis, which was negative and no parasites in stool testing. I eventually at the end of 2013 went to see a naturalist. He did food allergy testing and cortisol saliva testing. My fasting cortisol was only 9 (half of what I should have in am). He explained that my adrenals have been running in fight or flight mode for so long that is what he feels is causing my GI issues. He is working on bringing my adrenals back with supplements and an herbal for loose stools. I also try to avoid the foods that were shown to have reactions on my allergy testing. He also recommended meditation twice a day to help my adrenals/cortisol levels return to normal. I was starting to improve at least 6-8 weeks ago. After beginning to improve, my children came home with a GI virus I am still suffering with trying to get back to where I was 6-8 weeks. I’m becoming disgusted with constantly loose/watery stools with at most times still undigested food particles.
    This past week at the gym I belong to, a trainer suggested I look into AIP diet to hopefully help me return to at least near normal and allow me to eat foods and have them fully digested to get the nutritional value out of them. Do you think leaning towards AIP could help?

    • says

      Stephanie, a GI bug will monkey wrench even the best laid plans. And it sounds like your naturalist practitioner can help you recover from this too? But as far as the diet goes, it is an anti-inflammatory diet which inherently helps inflammatory driven processes. You could always try the diet for a few weeks and see how you feel on it. -jessica

  27. Jaymee says

    Hi suffer from hidradenitis suppurativa, pcos, insulin resistance, and other things but I wanted to know if the grain alcohol in homeopathic meds be okay on the aip??? Today is my first day on protocol!!!

    • says

      Hi Jaymee! I would talk to your homeopath about it. I know some grain alcohols are certified gluten free. My homeopath gives me remedies with brandy instead of grain alcohol. Do you think that would be possible? I would go to your homeopath and ask them to help you find a grain-free source or give some assurance that the remedies you do have are gluten free. Take care, jessica

  28. Britni says

    Hi, I suffer from ulcerative colitis and have been seeing a holistic doctor. She put me on a diet that eliminates dairy, eggs, and gluten but I haven’t had much improvement of my symptoms. Do you think I would benefit from the aip diet? Also do you have a certain probiotic that you recommend?

    • says

      Hi Brini! Your doctor needs to take the next step and look at healing your gut. Has she done that? Gone beyond diet yet? There are other factors that limit how quickly you get better besides diet and if you are not improving on diet alone, they can help you dig deeper and find out why. I can’t say for sure if you would find improvement on AIP, but I know that many, many people do. I also do not recommend a specific probiotic in settings like this blog because there could be factors for you that would point you to one but not another. I really really love stool tests (my favorite is the GI Effects by Genova) and I wonder if you could speak to your doctor about that? Then your doctor would know the exact probiotic that would be best for you. I wish I could be more specific for you, but I think you doctor is the best person to step up and get more to the bottom of things. Let me know how things go for you! -jessica

  29. Kamelia Szarowicz says

    I have had Auto Immune Disease for a while. At age 9 I got Psoriasis, in my 30s I was diagnosed with Hypo-Thyroidism. I have been on Enbrel since 2006 for the psoriasis and moderate psoriatic arthritis. Now while on the Enbrel (which I just stopped using) I have had a full blown entire body severe psoriatic arthritis flare. I am currently taking 15 mg of meloxicam a day for the pain and inflammation.

    I went gluten free last year on the recommendation of a bio energist I was seeing, I felt much better lost some weight and things were good. I do think some hidden gluten got in my diet, but it didn’t seem too bad. I slipped alittle and allowed a few things here and there to get back in, not to mention I increased my soda pop intake and chocolate (my two mainstays when I am stressed). So now here I am in this flare.

    I am trying to get back on the right track. I pulled out my paleo books and sugar detox books. I have to stay away form the obvious: grains, eggs, nuts, seeds etc… my question is what kind of things get I eat in between meals that will stick with me? I usually have a yogurt or cheese??

    I have been also relying on this grain free bread I make from another website that is very good, but it has eggs and cashew butter in it. Both I understand are not allowed.

    I guess my questions are: Is cashew butter not allowed? ( I just bought 4 jars from Vita coast) and I can keep my meals paleo, but what about handy snacks?

    Thank you,

    Kamelia

    • says

      HI Kamelia! I am so sorry you are in a flare right now. I think you bring up a good point, which is that this diet can be challenging. And your mention of snacks is one that a lot of people mention too. I would encourage you to consider going fully into the diet for 6-8 weeks and then introducing things like cashew butter after you have given the diet a chance. So, here are 5 great ideas for snacks that have helped me :-)
      1. apple slices with coconut butter (some call it coconut manna) you can make your own but blending 2 cups of shredded coconut with 1/3 cup coconut oil and I add a sprinkle of cinnamon too.
      2. the orange scented plantain bites http://aiplifestyle.com/orange-scented-plantain-bites/
      3. AIP Granola (and sometimes I add organic freeze dried blueberries to this!) http://aiplifestyle.com/?s=AIP+granola
      4. A slice of turkey rolled up with a pickle (buy real pickles not pickles preserved in vinegar)
      5. A tarragon turkey patty http://aiplifestyle.com/tarragon-turkey-patties/
      I know that none of these are the snacks you are used to eating. But, I want to really acknowledge your effort to get back on the right track and let you know that you are not alone in this. And to also answer your question; cashew butter is not on the diet but, it could be a food you reintroduce after you go on the elimination phase for the first to 6-8 weeks. For example, I now occasionally eat almond butter with no issues. But I waited until I had been on the diet and given my body some time to lower inflammation and heal before I attempted to reintroduce it. Hope this helps! Keep in touch and let us know how you progress :-) -jessica

      • Kamelia says

        When you say pickles wrapped in turkey, do you mean fresh pickles and nothing from a jar??
        Thank you for the advice! I will keep you up on my progress.

        Kamelia

  30. Clarissa says

    Hi Jessica,
    I have suffered from eczema on my hands since I was a teenager& I am almost 40 now. I have never really pursued healing since it seemed like a fairly minor problem, but it flared up lately & I’m coming to the end of my rope! My husband is very skeptical of practitioners and we are on a limited budget so I have not consulted anyone in person. I have started eliminating common allergens with some improvement, but after reviewing the aip diet I wonder if many of my favorite healthy foods have been hurting me. My 16 month old son also has eczema and it kills me to see him suffer. I guess I’m wondering what supplements you might recommend.

    • says

      Hi Clarissa! I can’t really make recommendations to you here in this format, but I do know that many do very well on a diet rich in Omega-3 fatty acids as it can be anti-inflammatory. The AIP diet is an anti-inflammatory diet in nature, so that may be helpful to you and your son. Some also do well working directly with their alternative practitioner and getting food sensitivity testing. Although I think doing an elimination diet (like AIP) and then doing your own reintroductions to see if you get a flare is a great inexpensive way to test sensitivities. Hope that helps! -jessica

  31. Clarissa says

    Sorry, one more question… I just made some bone broth with potatoes… Is it aip approved if I strain it?

    • says

      Hi Clarissa…I would say no. Even though it is strained, small amounts got in, and I think that could pose an issue. At least while you are in the beginning phases of the diet and eliminating nightshades. If you have passed that stage and are in the reintroduction stage, you may be fine with nightshades! take care-jessica

    • says

      Adam..Tapioca is on the allowed AIP list. However, I caution the regular use as it may irritate if you are sensitive to starchy carbohydrates. I recommend it in occasional AIP-approved desserts every once in a while! -jessica

  32. Emma says

    Hi Jessica. I am looking into trying this out. I have had skin issues most of my life, being excema mainly but it’s gotten worse in the last 3 years, like unbearable! Steroids, sensitisation shots and uv light therapy had been my life for the last 2 years. Finally I met a doctor who told me it was what I was eating in November last year, and she did some tests to show I was allergic to egg and dairy, highly allergic! Whilst this was a relief to have a diagnosis, and hard work to come off of, it hasn’t stopped the problem entirely. I’m slowly being taken off things, my last was nightshades, gluten, wheat and citrus and yet that isn’t seem to be helping a lot. This is why I have been looking into the autoimmune protocol. A lot of what my doctor has been working on with me is gut health but I feel like we need to just scrap everything and then add in things slowly like this program does. Anyway, I was reading above and you mentioned getting a practioner who knows how to do this kind of thing. I am not sure she does and I will ask but is there anyone you know of in Perth WA that can help me? If you had any contacts, I can’t tell you how grateful I would be. Had enough of living like this!

    Warm regards
    Emma, 21, Perth WA

    • says

      Hi Emma! I don’t know anyone in that particular area, but I will say after seeing food sensitivities in so many people, I have come to conclude the best, easiest, most accurate and cheapest way to figure out sensitivities is to do a low inflammatory diet (like AIP) for a period of time (and heal your gut at the same time) and then do reintroductions and keep close tabs on symptoms. Symptoms can manifest as physical or mental so I only recommend introducing one food every 5 days when you are going through the process..and eating that one food at least 2-3 times in the first 48 hours of the 5 day period. I have found the most accurate results are doing it yourself. take care -xo jessica

  33. Junior says

    Hi Jessica
    Thank you for all this information. You have explained the AIP briefly but more clearly that I have seen elsewhere. I hope you can provide with me some advice. I have MS and psoriasis and have been gluten and dairy free for several years now (both these food groups have always been an issue for me). I still “feel sick” however. And not improving.
    I am also vegetrian (over 25 years) and try to avoid eggs as they give me cramps. I am also breastfeeding my 2 year old approx. three times a day. Despite all this I was wondering if it was possible to follow this lifestyle whilst remaining vegetarian. I guess I should point out that I am veggie because I have never liked the taste or smell or texture of meat, and not due to ethical reasons, so it would be very difficult for me to consume meat again. Is there any way this diet can factor in a vegetrian diet? I am desperate to feel better. Please help!

    • says

      HI Junior. I do not see any way to be on AIP and be vegetarian at the same time. I just don’t know how you would meet your protein requirements each day. It is normal to have the kind of response to meat you are having after being vegetarian for so long however. It sounds like it is more a process you may have to make a decision about if you will introduce meat and then try to adjust to the taste and texture (a practitioner may be able to help you with enzymes, etc). But, I do not know of a way for this diet to factor into a vegetarian diet. I really wish I did though -jessica

  34. Sallie says

    Hola everyone. I have Sjogrens and am having a very bad flare up. I thought I was doing a good diet with going gluten free, nitrate free, dairy (Accept Greek Yogurt), nightshade free. I had a great 8 months but now am in an awful flare up and came across this site. I am going to go out today even though I don’t feel like moving and get things to eat which are on this diet. It says that coconut yogurt is okay….my problem is that I live in a village in central Mexico (Ajijic, one hour from Guadalajara) and it’s not always easy to get things. I get this Greek Yogurt and I can get coconut oil and milk. Is it okay to add the coconut oil to the Greek yogurt and eat that?
    Thank you
    Sallie

    • says

      Hi Sallie
      Dairy/Casein is a big cross reactor to gluten. Going dairy free is a central part of the AIP diet. Even yogurt has casein in it. I find that most coconut yogurts are filled with emulsifiers and binders that make them poor choices too. So I would recommend ditching the greek yogurt. Coconut milk is fine, but I recommend buying Natural Value brand that also has no emulsifiers like guar gum. That may be difficult to find however based on you being in central Mexico.
      Here is a link to a broader explanation of whey dairy/casein does not work on AIP diet: http://www.ncbi.nlm.nih.gov/pubmed/24451306

      • Sallie says

        Thank you for the quick response! I will give the Greek Yogurt I just bought away. I know I am going to be very challenged finding the right foods here but will do the best I can. I guess I can add bacon fat to salads to add flavor….I assume the nitrates are okay. What do I do, just cook the bacon and get rid of the bacon and use the fat? I was thinking I could make a salad dressing of bacon fat with olive oil and vinegar and eat it on lettuce, cucumber, carrots, celery, etc.
        This is going to be a big change as I was existing on cream of buckwheat, banana, almonds, almond milk, stevia. At least I love avocado and have a tree.
        I am making my list now to go shopping. I am praying this will help bring me out of my flare up.
        Now I need ideas of meal plans. Part of the biggest problem now is that with the flare up I have no appetite and am only 100 lbs.
        thank you
        Sallie

        • says

          Hi Sallie
          The bacon fat will still have nitrates in it. I would just eat the bacon and fat and see how you feel. If you don’t feel good on the bacon then eliminate it. I would also be sure to check out Mickey Trescott’s book The Autoimmune Paleo Cookbook which has meal plans in it. You can order it on amazon. Tell us how it goes for you!! -xo jessica

  35. Sallie says

    Jessica,
    I can’t thank you enough for getting back so quickly. You have totally given me new hope with this diet plan. I had printed the “can have” and “don’t have” list and sent my husband out to buy things for me. the good news is that we have a chicken place where we can get free range hormone free chicken. I made Chicken breasts with Kalama olives and put bacon on top and baked. Had it with green beans and carrots. I can’t believe it by my stomach feels fine. Last night at this time I was in such pain and agony after eating the Greek Yogurt, Almond, Raspberries, blueberries with Stevia. That meal in the past never bothered me…but during this flare up it has. So I am totally committed to eating on this plan.
    Is there a place where other members blog more or share more of what works for them and not? Just looking for other support and ideas for meals and such. I will look for the book and order and see if someone who is coming to visit from the states can bring it or see if it is on Kindle which I have here.
    Thank you again.
    I am feeling so much more hopeful.
    Hugs
    Sallie

  36. Therese Duncan says

    Thank you so much for all this information. I’m starting week 5 of Phase I and have been 99.999% compliant. But was losing too much weight and lost appetite and stools became watery every day, so am eating three fruits a day for a few day (extra bananas). My symptoms are unchanged – I need 1 ibuprofen (200 mg) every eight hours, otherwise my tendons draw so tight combined with inflammation I’m hobbling in a lot of pain, mostly in chest cavity and hips. Stretching, though painful always helps. I just get tired of the pain. I have no diagnosis, no health insurance, but a chiropractor ordered a large blood panel. I have low thyroid, low vit. D, B 12 anemia, elevated sed rate. Can’t find a practitioner. Is ibuprofen ok? Is it normal to have watery stools? Thanks! Can you diagnose?

    • says

      Hi Therese! I cannot diagnose. Only a doctor can. But I would work with your chiropractor to get to the bottom of what is ailing you. I can understand your concern if you are losing too much weight. -jessica

  37. Frann says

    I have been diagnosed with Sjogren’s and another autoimmune disease. I have been on the AIP diet for about 2 and a half weeks. I was also taking supplements for healing my gut. About a week ago I began having gas and bloating which has steadily worsened. I hear so much about people really responding to this diet that I have found this very frustrating.
    Do you have any thoughts on what could be going on? Someone suggested SIBO and the thought really scares me. Frann

    • says

      Hi Frann! I would suggest working with a practitioner on this one. Someone who knows how to help your digestion. SIBO is a breath test you would take and if it is SIBO that is ailing you, if you addressed it, things would most likely vastly improve. You may also ask your doctor to do a stool test on you too. I see it as just a matter of a readjustment which is part of the process of ironing out your overall health. But bloating can be other digestive issues too, and I think getting the extra help from an alternative practitioner may be of some help to you. take care! -jessica

      • Frann says

        That is who I am currently working with–a doctor that has a traditional practice plus functional medicine. I guess my question is: Could it be that changing my diet so dramatically is what caused the change in digestion? It’s not like I was having these problems before starting the diet. Also, must you take antibiotics for SIBO? I feel a round of antibiotics 2 years ago is responsible for all the problems with autoimmune disease I have now. Frann

        • says

          Hi Frann! I do believe that a dramatic change in diet could cause changes in digestion. You are asking your body to do something different. You are asking your body to digest different foods, different amounts of food and in different ratios. As far as the SIBO, I can’t say for sure. That would be a question for your dr. But I know that SIBO can be very disruptive to overall health like a leaky faucet. It is definitely a serious question whether or not to go on antibiotics and I would call your functional medical dr. to task and ask them to help you sort out both your options and tests to help you. Hope that helps a little! -jessica

  38. Dawn says

    Hi, I have Hashimoto’s Disease and have had the right side of my thyroid removed. I’ve heard that this is a lifestyle that I will need to aquire in order to lose weight and to feel better. I notice that these lists are for Phase 1 AIP, my question is how many phases are there and what are the food lists for the other phases. thank you.

    • says

      Hi Dawn! Congratulations on finding AIP! I tend to personalize all of my clients plans, and use those instructions as a spring board for AIP. But, generally I see AIP as having 2 phases. The elimination phase and the customization phase. The first phase is the ‘strict’ phase where you adhere to the complete food list you saw listed on this site. While that is happening, I have my clients implement gut healing or other things to help move them to the next level where they start reintroductions of foods. Usually that phase is anywhere from 6 weeks to 3 months. It depends on how quickly they feel better, how fast their symptoms resolve. I don’t have food lists for the reintroduction phase, because I let my clients choose what foods to reintroduce first. Some people miss seed spices, so they start there. Some miss eggs and they reintroduce that first. But, when they make food reintroductions, I tell everyone to:
      1. eat the food, two servings, twice in one day
      2. give three days to see any symptoms manifest, which can be physical or mental (brain fog, depression, anxiety, rashes, stomach aches, heartburn, lethargy etc)
      3. only reintroduce 1 food every 5 days
      4. don’t forget to keep a journal and write everything down
      Hope this helps!! -jessica

  39. Sallie says

    Hola Jessica,
    Question…this is day four for me and I have been fine up until today…today I have upset stomach and no appetite. Oh and very lose stools. Is this normal? and any suggestions. I am still so committed to beat this Sjogrens!
    Thanks for any advise.
    Sallie

  40. Sallie says

    Just to further my conversation, I have really bad heartburn and no appetite. I am wondering if I am reacting to the coconut. Also losing weight and that isn’t a good thing for me. I am now 101 and 5’3″ so now underweight. Is it normal to go through feeling so bad?
    Any help would be appreciated.
    Sallie

    • says

      Hi Sallie..You can be sensitive to coconut! I do see that. You could try to eliminate it and see if it helps your symptoms. I think heartburn and weight loss is concerning and would try to get to the bottom of it. I do not think it is “normal” to feel so bad on AIP. I would bring in a practitioner to help you sort through these things. I am so sorry you are having a bit of a hard time! I think however having help ironing out the wrinkles and getting some extra support may help though. take care -jessica

  41. Sallie says

    Thank you for responding….I am really not well and am in touch with both my autoimmune doctor and my GI doctor. Tomorrow I go in for a endoscopy and more blood work. anything you recommend I add to the blood work.

    I am still gluten free but am not able to do the full AIP now…have to just eat things that I can get down.

    • says

      Keep in mind that you hire your doctors, not the other way around. You get to ask for what you want. This is your experience, not theirs. So if they don’t answer you in a way that feels right, or helps you get better, keep searching and keep asking them to help. take care! -jessica

    • Frann says

      I, too, have Sjogren’s and at week 3 now have bloating and terrible gas. I am going to ENT on Thursday.

      • Sallie says

        Fran, I am finally coming back to life. The endoscopy showed up esophagitis, a bad case so now even more western meds but at least I can get off the couch and have actually had 4 good days and have walked my doggies their 4 miles down and up the cobblestone streets of the village I live in Mexico. Gosh, do you know of any support groups on the web where folks with Sjogren’s hang out. It would be good to compare notes. Hope you are well.
        Sallie

  42. kstegall says

    Would this be at all helpful for chronic uticaria? We are desperate. Non responsive to antihistamines. Next step is to use pretty powerful drugs with dangerous side effects. Going to a very qualified MD, but are willing to try anything! Not crazy about that with my daughter

    • says

      I cannot say for sure. The diet is a low inflammation diet however. You would need to consult your doctor about it specifically. I wonder if you found an alternative practitioner that could work with your daughter and your MD too? Everyone working together and try to integrate the diet too? Wish I could be of more help, but I cannot give out medical advice. -jessica

  43. Patty says

    I have just been diagnosed with Autoimmune Hepatitis & am going to give this plan a try…It will be hard but going to do it! Thank you for all of the amazing info. I have one question for you, & that is quinoa, I am assuming that would fall under the grain category but wanted to double check as it would be a welcome addition to phase one if allowed. Thanks again.

    • says

      Hi Patty! Yes, quinoa falls under the category of a grain. Some may call it a ‘pseudo-grain’ or a ‘seed grain’ but it is not included on the AIP diet. :-)- jessica

      • Patty says

        Thank you for such a quick response, I did go & order the cookbook, but I am trying to find an organic unsweetened coconut milk that has a BPA free can & can’t seem to find any that say they are, is there a specific brand to look for?

        • says

          Hi Patty. Yes, the “Natural Value” brand coconut milk is what you want to look for. BPA free can and also no additives or emulsifiers.

  44. Tammie says

    Hi Jessica, I have M.S. and granuloma annulare…for the last 1 1/2 yrs I ate Flexitarian (vegetarian with meat once in awhile) until about 2 weeks ago. I started this diet 100%, except for coffee (I am in the process of weaning myself off) I’m thinking a few more days and I’ll be coffee free for good. I’m following the diet to the letter and the first week and a half I was very weak and hungry all the time. I now am a little weak, but still hungry all the time. The food I miss the most is “white potatoes” I think about them all the time (crave) I don’t like sweet potatoes…when can I eat them again? Also, I can feel a diff in my stomach…I feel good in there, better in years! The healing is starting, but I know it’s a process and will take some time…Thanks, Tammie

    • says

      Hi Tammie! It is a bit normal to adjust to the diet like you mentioned, but not normal if that goes on. You may need a few extra starchy carbohydrates while you are adjusting. Have you tried parsnips? Those may be a good stand in for potatoes. Also, butternut squash, roasted beets and carrots…all great starchy carbs. Keep up with the great work! Your stomach feeling good is a great sign!! take care-jessica

  45. Susie says

    Hi. Thank thank you for all the wonderful information. It is a lot you have put together. I feel though that it is too much for me to navigate on my own. Can you recommend a doctor in New York City? If possible on the upper West side? Or someone new highly recommend. Thank you!

    • says

      Hi Susie! I don’t know anyone in NYC that does this kind of work. I recommend checking the Institute for Functional Medicine’s website as they have a practitioner list. But, I do work remotely with many people if that is of any interest to you. Take care- jessica

  46. says

    Hi! Thank you so much for your guidance on this website. I’ve been doing the AIP for about a week and a half. I’ve been self-diagnosing myself for a while. I’ve been gluten free for 3 years now and paleo for one year. I’ve had a myriad of issues that keeps me trying to heal myself through diet: all over body pain, fatigue, digestive issues, inability to lose weight, slow recovery from exercise or anything that tires me out (like if I’m really busy for a few days in a row). I was once diagnosed with chronic epstein barr and fibromyalgia (which the doctor wanted to put me on narcotics for, but I decided not to go the pharmaceutical route). Going gluten free definitely helped with the chronic constipation, but I was still having the other symptoms. Paleo has helped somewhat with the fatigue and pain, but I still struggle with that, which is why I’m giving the AIP a try.
    Now the question I have is: why am I not losing weight? It really is frustrating. I’ve been religious about paleo and for the last week and a half, I’ve been religious about the AIP. It’s so frustrating. I’ve looked into seeing a naturopath, but in our area, there are only naturopaths in some local spas (we live about 2 1/2 hours north of New York City) in the area and they cost thousands of dollars, which I don’t have. That’s why I’ve been working on this by myself. I suspect I have adrenal issues and hormone issues (I’m 45) and leaky gut. My regular doctor has tested me for thyroid and that comes back in normal ranges (although, my mother and her whole family are all on thyroid hormones because they were diagnosed with low thyroid hormone later in life). I do have health insurance, but it doesn’t cover any alternative medicine except for chiropracting. I’m about 80 pounds overweight. I’ve been working exercise daily into my routine, as much as possible. I try to do at least 30 minutes of walk away the pounds 5 days a week. If I do much more than that, I get extremely fatigued. I’ve been doing yoga as well, or at least stretching every day. Should I try to go to a nutritionist (which is covered by my insurance)? I have a feeling that most nutritionists wouldn’t condone the AIP diet because they’ve been so indoctrinated into the standard low fat/high fiber diet issues. If I go that route, what kind of questions do I ask them before I meet with them?
    I’ve also been trying different supplements like L-Glutamine, probiotics, oil of oregano, eleuthero, turmeric, a multi vitamin, vitamin C, and rhodiola. Should I take myself off the supplements until my 8 weeks on phase one is over?

    Sorry for the long question. :) Thanks in advance for your response.

    • says

      Hi Heather! Even if your thyroid is “normal” according to the doctor, it still may be an issue. And I find it can significantly contribute to not losing weight. I would be sure to have a complete thyroid panel (antibodies, Ft3 Ft4 T3 T4 rT3 TSH all checked) not just T4 and TSH like doctors normally do. Especially if hypothyroidism is in your family. You can do this yourself btw if you go to directlabs.com!
      Also, I do see clients and help with the exact things you mentioned. You can message me: aiplifestyle@gmail.com and I can give you more details. I would expect 99.9% of doctors, nutritionists and many ND’s are not familiar with AIP which thankfully is slowly changing. Hope this helps! -jessica

  47. Hope says

    Hi Jessica!!! Thank you for your wonderful site!!!! My question is AIP and grain alcohol found in herbal tinctures??? Ok or no?

    Thank you for your time!!

    • says

      Hi Hope! I am still making my mind up about this. For instance I took an adrenal tincture for a very long time while on AIP. And I called the company that makes it and talked to them extensively. The tincture base was grain alcohol. They said it had been triple distilled and had NO gluten in it. When I discussed this with others in the AIP world, some thought it fine to take, and others thought I should not. After that I became more aware of the whole issue and watched very carefully how I felt when I took it. (I felt fine). But, there are other tincture preservatives like brandy that you could use, but I realize you are most likely taking a tincture already bought from somewhere else, so you may not have a choice about the grain alcohol. So, to answer your question…I take it case by case. I would call the company and ask them about their distillation and are they certified gluten free? I would also talk to you and figure out your level of illness and what are the tinctures providing for your health. I think it is a gray area…but such a great point to bring up because I have thought about it a lot and many others question the same thing. -xo jessica

  48. Cat says

    Hello! I have been on the diet for three weeks today but I realizes while finding your site that I have not removed all what needed to be. I still had wine, some raw chocolate and some nightshades (tomatoes). No gluten. I have Ashimoto and adrenals fatigue.
    I am very tired. I do not see any real amelioration since the start except maybe my face swells a little less.
    What should I do?
    Thank you
    Cat

    • says

      Hi Cat! I think you should keep going with enthusiasm! And give yourself a pat on the back for doing the hard work you have already done so far. The diet in the form you have done so far will still provide benefit for you, and now you can just start full steam ahead AIP! -jessica

  49. hope says

    Thank you so much for your time Jessica! I am going to pass on the tincture for now. I’m dealing with adrenal issues, hashimoto’s, SIBO, and leaky gut. I was told to try a parasite cleanse and that is the tincture that had the grain alcohol in it. I’m just going to pass on it. Do you have any insight in to parasite cleanses?

    Also, i just ordered my first bottle of fermented cod liver oil…. i also ordered the high vitamin butter oil b/c it is supposed to really enhance the efficiency or something like that. it has butter in it, but it is lactose and casein free. do you think that will be an AIP problem?? I ordered it already and it was EXPENSIVE. insight?

    Jessica, again, you are so kind to take time to answer questions. THANK YOU!!!!!!!!

    • says

      Hi Hope! If it is certified casein and lactose free I don’t have an issue with it. But, the parasite cleanse I do. In your list of what is ailing you, it does not sound like anyone tested you for parasites, so I would make sure you have them before you try to treat them. SIBO generally needs intervention of some kind or it is hard to heal leaky gut. And if your adrenals are out of whack (and which kind of out of whack needs to be determined) then it is very easy to deplete yourself by using ingredients in a parasite cleanse. Everything will be a process and go in stages (I am assuming you are working with a good practitioner?) and everyone’s goal should be to promote energy and not demand too much of your body while you are sorting these issues out. I hope that made sense? :-) -jessica

      • hope says

        JESSICA!!! You are amazing, thank you!!!!! I have not been tested for parasites and i can’t afford to do the official adrenal tests, but, i know that they are struggling…i used to run half marathons and i was pretty good at it and i loved it! worked out in groups and had a great time. past couple years I had no idea why i couldn’t run very far without burning out or why i couldn’t lift the weights i could lift or do the push ups or the cardio…i thought i was just getting weak. Then the dx of hashimoto’s… then the research of adrenals and it kind of like a light bulb moment for me, that THAT was the issue and it wasn’t in my ‘strength’. I’m working with a naturopath (i fired my endocrine) and she is only ok. i’ve been trying to do most things on my own and tell her about them. but, she did want to treat SIBO b/c of my symptoms and she kind of tried to fix a yeast overgrowth, but, i don’t think she did a very good job and i ended up totally overwhelmed. So, for now i’m sticking to an AIP/SIBO diet and just working on getting better from the inside out. your insights are very helpful and again i really appreciate your time! you are amazing!
        Hope

        • says

          Hope, If you can find a practitioner near you that does DiagnosTech’s ASI (adrenal stress index test) then that is not very expensive. In the clinic I work at it is only $120. I think you can contact the lab and ask for practitioners near you. Especially if you ran half marathons, looking at your adrenal health is important. Also in my practice I make the distinction between brain fatigue and body fatigue (hard to tell the difference actually). Keep me in the loop about how you are doing! -jessica

  50. Lauren says

    I have to say I had a real bad day today. I have been on thyroid medication for a year and a half, I got my period two days ago (to much info, I know) and today my neck blew up and I had zero energy. All I did was sleep. I just got test results back today saying everything was good but I am obviously inflamed in some way. Please excuse me but I am totally frazzled. So my question for you is can I work to get off my medication if my levels are normal. I almost forgot to mention that I have Hashimotos. My goal is to some how cleanse my body so I am not a time bomb waiting to go off and some how transition to a diet that I won’t need to take medication with. I cant take medication my whole life, I don’t want to live like this anymore, always waiting for my 3 month dr. Apt. Because my medication ran out. Please help. :( thanks for listening ~ Lauren

    • says

      Hi Lauren! I am so sorry you are not feeling well. Hormones can be triggers for autoimmune disease symptoms. Your doctor is the only one who can get you off your medication. But, you can ask your doctor to do different things for you. Datis Kharrazian’s book is essential for understanding your thyroid, function, testing and medications. http://www.amazon.com/Still-Thyroid-Symptoms-Tests-Normal/dp/0985690402/ref=la_B002SHVHTG_1_1?s=books&ie=UTF8&qid=1402460214&sr=1-1

      I would start there so you can really ask your doctor for what you want. I wish it were not so common to hear the exact same thing from so many women. It is incredibly frustrating. But, keep looking and keep asking. If you get the book and read it or go to his website (google his name) check back and tell me your progress! You may just do better on a different thyroid medication…which you will have to talk to your doctor about. :-) -jessica

  51. Peta says

    Can you have raw cacao powder on the AIP? I need that warm comforting winter drink that only hot chocolate can bring :)

    • says

      Hi Peta! I would leave chocolate out, at least at first and add it back in as a reintroduction food! Some are fine with it and some are not. I list is officially as a non-aip food.

  52. E.N.P. says

    Today is my first day on the AIP diet – and so far it’s very overwhelming. I feel quite stressed, anxious, emotional and hungry… very hungry. And seriously, I keep warning my husband that I’m going to cry at any moment :(

    I’ve been Paleo for over a year now (although I did allow full fat grass fed milk, butter, cheese) and I made the decision to go Paleo just in hopes of getting myself healthier with no medical need to do so. From day 1, Paleo was easy for me… and I had no struggles, stresses or slip ups.
    However, with a recent diagnosis of Hashimoto’s Disease and now the medical need to drastically change my diet, I feel lost. (perhaps this is why I’m so anxious about it, since it’s no longer “my decision”).

    I just don’t know what to eat anymore – especially for breakfast and snacks. Today for bfast I had half of a sweet potato with coconut oil, cinnamon and a Tbsp of raisins along with 2 slices of bacon; a banana for a snack; and then a plain hamburger with roasted root veggies for lunch. It’s just not enough food – or it’s just not ‘filling’ food b/c I’m still hungry. I no longer have my easy go-to snacks that I did with paleo (as many contained nuts, seeds or dairy) and with limiting my fruit to 2 servings a day – ugh… I don’t know how I’m going to adjust to this.

    Sorry, I guess I don’t have a real question for you to address… like I said before, I’m just overwhelmed and can’t seem to find much relief.
    Here’s hoping things get easier week by week….

    • says

      I can understand your frustration. I would first just acknowledge that it is hard to change your diet so much and that you are doing the best you can. I tend to eat either breakfast sausage (and take my supplements and protein shake too) at breakfast.
      Also, it is very common to feel that hunger you are mentioning as you transition your body from sources of fuel. AIP is not a ketogenic diet but you are still reducing the overall amount of carbohydrates and that can affect how the brain interprets the amount of food you are getting. I would see if you can stick to AIP and also increase your fat. I highly suggest cultured ghee (different that ghee) or bacon fat or lard or coconut oil and get at least 3 tablespoons a day (but be careful to monitor digestive symptoms if you do, so maybe increase that over a few days) which will help you brain ‘feel full’. Things WILL get easier week by week and the first few weeks while you are adjusting keep things as simple as possible. That may mean you repeat food a lot, but do that knowing that you will increase variety over time and have a wider selection of foods soon! Hope that helps. Please keep us updated and check back in so we know how you are doing! -jessica

      • E.N.P. says

        Thank you Jessica – today is day 5 and I feel a little less lost as I’m finding more resources and recipes/ideas.

        That being said – I really don’t feel well. I’m run down, tired, nauseous just overall ick.
        I’m wondering if this is a somewhat normal thing – to feel worse before you feel better?

        • says

          Hi ENP! I am so sorry to hear you are feeling a bit run down! Trying to answer this question in a comment on this thread probably won’t be very useful because I imagine you have a few things going on in your body that may be giving you the symptoms, and can’t really be addressed in the causal form here. Could be just normal adjustment to the diet..could be you needing extra digestive support, could be food sensitivities…it is not unusual to feel worse before better however. I would check out Phoenix Helix’s recipe roundtable, and join the facebook page Autoimmune Recipes. There is SO much inspiration in those places as well as other folks in your shoes you can connect with. If you don’t fee better in the next few days I would talk to your doctor or alternative health care practitioner. I also work privately with Autoimmune Paleo Clients too. Hope this helps! -jessica
          https://www.facebook.com/groups/204537006352096/
          http://www.phoenixhelix.com/2014/06/18/paleo-aip-recipe-roundtable-31/

  53. Janelle says

    Hi

    I am thinking about trying this diet, mainly to figure out what foods I could be allergic too for my skin issues and possible autoimmune issue (lupus). I see many comments about losing weight and feeling hungry. Is there a stict or recommened portion control for this diet? I didn’t see anything, but I haven’t reviewed the recipes yet.

    thanks
    Janelle

    • says

      Hi Janelle!
      I generally do not restrict my clients from amounts of food except for starchy vegetables. I tend to keep it at no more than 1/2 cup portions a few times per day (of sweet potatoes for example). Fat I do not limit unless there is digestive distress from it, then I have my clients go on digestive support. I find it common to be more hungry at first when switching over to this diet and because it is restrictive in its nature, I don’t limit portions for the most part except for what I mentioned. Hope that helps! -jessica

  54. sonya says

    Thank you for investing your time in helping us out.

    Just wanted to know after 6-8 weeks protocol, what happens, just slowly introduce foods back in? such as grains and dairy and monitor reactions?

    Thank you

    • says

      Hi Sonya! I tell my clients to allow 5 days for each food they reintroduce.
      Here is an example:
      Eggplant Day 1:
      morning: 2 teaspoons
      lunch: 2 teaspoons
      dinner: serving size
      If you get a food reaction after the first few teaspoons, DON’T eat any more! But if you don’t notice anything, keep going.
      Once you get through a day eating the food, you WAIT for for 2 more days to see if you have a reaction. It can take 72 hours for a food sensitivity to show itself. And, it can be both physical and mental. Headaches, brain fog, dizziness, rashes, stomach aches, bloating, stiff joints, muscle pain…be a good detective and keep a journal!!
      If you don’t have any noticeable reaction after the next 2 days, then wait 2 more days and reintroduce the next food.
      I am conservative with my 5 day approach. Many nutritionists allow less time before reintroductions. But, it is such an important piece of AIP that I give plenty of time for each food to be sure you are ok with it. Hope that helps!! Don’t forget to keep a food reintroduction journal :-) -jessica

  55. Robin H says

    Do you know much about morphea or localized scleroderma? I have had a skin biopsy to tell me that I do indeed have morphea and tried a strict whole30 (did it for 6 weeks) but did not do the autoimmune protocol. I find that the morphea is still growing in several places. Would this diet be helpful for me? What other kind of doctor could I go to? I’ve been to a dermatologist, chiropractor, and gastro dr.

    • says

      Robin, I could not say if this diet would be helpful for you specifically. That would be a question for you doctor. But I do know that this diet is very anti-inflammatory and it helps lower inflammation in the body. You could always try it and see. take care, jessica

  56. Truth says

    Hi.

    I have chronic Lyme and try to follow a diet with lots of cruciferous veggies, limited fruit, low-carb, and no-alcohol or caffeine. I use lots of kefir and supplements like milk thistle to help support my liver function. Do you have any particular suggestions for someone in my situation?

    • says

      Hi Truth. I would try to find the very best doctor you can who specializes in Lyme so that they can help you keep track of how you body is managing it. Your diet sounds like it is working well for you! -jessica

    • says

      Peas in their fresh form are immature and I consider them to be though of as a gray area at first. I would eliminate them initially and add them back after a few weeks. Yellow peas or any pea in the dried form is not AIP compliant. I do however let my clients do pea protein in powder form that has had the lectins removed (the inflammatory portion). Hope this helps! -jessica

  57. Aga says

    hello,
    I was wondering if you could recommend a doctor in Dallas area that can help to treat autoimmunity ?
    Thank you so much!

      • Aga says

        Thank you for your reply:) How about anyone in Texas or near by states?
        I am so desperate and have no hope to feel better and Western Medicine has failed me so much…

  58. Chantee says

    Hello,
    I am on day three of the AIP Diet. What additional supplements do you recommend for hoshimotos? I really appreciate your advice and love your site. Thanks again!
    Chantee

    • says

      Hi Chantee! I can’t recommend supplements here on this site publicly. But your alternative doctor should be able to help you with that! -jessica

  59. Marci says

    Can I have coconut yogurt with fruit for breakfast. Is there anything crunchy I could throw in there?

  60. Angela says

    Hi Jessica
    I’ve been diagnosed as coeliac last year and have been gluten-free since, but I still don’t feel great, so reading more about what else i can eliminate to figure things out. So much is making sense, muscle/bone (cant tell which) aches, new seasonal allergies, hair falling out, as well the coeliac to deal with.
    There is a big problem – i am vegetarian, always have been and always will be. Its no meat, eggs, fish and now no gluten… i’m reading things about soaking and sprouting legumes/nuts/seeds which might help the issue, would you recommend this? I just feel really helpless at the minute :(
    also on the UK National health system we are pretty limited on tests and treatments – so far i’ve only had a coeliac diagnosis, osteoporosis diagnosis, but no further tests. Do you think there are more tests i should look at having done, privately if need be?
    Thanks

    • says

      Hi Angela. I am really really sympathizing with your position. It is incredibly difficult. I think also it is very hard to try the AIP diet if you are a vegetarian. Soaking and sprouting legumes does not change the amount of lectins in them, only the phytates. I would ask your dr. to do a full iron panel because you are vegetarian. I wish I could say there might be an easy way to do this diet as a vegetarian…but I have not found one. I would consider easing yourself into the diet if you decide to include fish or meat of some kind. I am sending you a big amount of enthusiasm and well wishes. xo-jessica

  61. Elizabeth says

    Hi. Thanks for this info! How about frozen lima beans? Are they in the gray area like peas, green beans and snow peas?

    • says

      Hi Elizabeth!
      I don’t allow my clients lima beans..I feel that they are a bit too mature by the time they are edible. I will do a bit more research though and see if I can come up with more info…-jessica

  62. Chantee says

    Hello,
    I have been on the AIP for 9 days now and lost 13lbs so far! I have hypothyroidism since 3rd grade and about to do some test for possibilities of Hoshimotos. What are some questions I should be asking my dr and test should I request to have done? In addition with no other issues, what are some extra supplements I could take to support this journey? Thank you for you time, and all your hard work you provide for people like us! -Chantee

    • says

      Chantee, congratulations! I would ask your doctor to test your thyroid antibodies, and do a full thyroid panel as well as an iron panel. I can’t say what supplements here in the comment section, but I suggest Datis Kharrazian’s thyroid book (on amazon) which is amazing. take care! xxo-jessica

  63. Corey says

    I have lupus as my primary auto immune disease but I also have RA, Sjogren’s Symdrome, Fibro and Raynaud’s. About a year and a half ago I was diagnosed with lupus nephritis. I’ve been through a few rounds of chemo and now I’m on CellCept and about to start Benlysta. I’m sick of being on all these medications and am looking for more all natural life style changes to make to treat my diseases. I can not find any of the specialists in my area that your talking about to work with in this eating plan. In phase 1 are you eating meat at all?

    • says

      Hi Corey, yes on phase 1 there is meat eating. You should work with your doctor to monitor your protein intake however if you have lupus nephritis. I would print out a copy of the diet and bring it to your next appt and get the all-clear from your doctor to go on the diet. Take care, -jessica

  64. Andy says

    Very good resource, and front and foremost on a google search. I hadn’t heard of AIP until a few days ago. I’ve been gluten free for 10 years which has helped me tremendously as my health was a wreck, but I still continued to struggle with fatigue, abdominal distension, joint pain, severe food allergies (gluten of course, dairy, nuts, cruciferous veggies, beans, and god knows what else) and diagnosed-IBS.

    I’m an otherwise seemingly healthy and athletic guy in my early 40s. It’s only in the past 3 weeks that I have discovered ‘leaky gut’…and this was an accident as a nutritionist recommended L-Glutamine for my IBS. Within 3 doses (1 1/2 days) of this amino acid, my belly was flat, the IBS disappeared, and now 3 weeks into it, I appear to live a normal life that I never have before. I researched L-Glutamine and found that it healed ‘leaky gut’. This led me down the path of other natural treatment for leaky gut – and one of the items was to go off of all grain. I was already off gluten, but I have eliminated the occasional corn from my diet as well.

    RICE. This is so ubiquitous today, especially with people eating Asian cuisine avidly in cities that are multicultural. I would suggest you place RICE (under Grains) in your not-allowed list, rather than have it embedded in the comments section.

    Thanks for what you do.

  65. JoAnne Crawford says

    My daughter has Behcets. She gets mouth and body ulcers and stomach ulcers. She also has neurological symptoms, tremors, seizures and confusion. She has had meningitis because of this disease. She now has cysts on her spine. Because it is such a rare disease most Dr. Don’t no how to treat it. They want to put her on azatholprine which can cause far worse problems! We are looking for a more homeopathic approach. Would this be a good diet for her to try?

    • says

      Hi JoAnne! AIP is not so much homeopathy (a fantastic healing modality by the way, and I highly suggest it). You would need to print out the page “what is the autoimmune paleo diet” and bring it to your doctor and have them approve it before you moved forward with the diet (in my opinion). Almost all doctors have given the green light for this diet from the feedback I have gotten from my clients. I do know this diet is anti-inflammatory, so be sure to let your doctor know that. Let us know how it goes! -jessica

  66. Diane says

    No need to post this comment–I’m just offering a bit of free proofreading. =) Under your point #2, the word you want is ELICIT. “Illicit” is something else entirely.

    Great article, great site!! I’ll be back and I’ll be sharing.

    • says

      Holly, I think part of it is adjusting to a reduced amount of carbohydrates. I would keep some starchy carbohydrates in like baked sweet potatoes and butternut squash. But fat also tells the brain it is satiated so be sure you are getting enough fat in your diet too. 2-3 tablespoons a day. Watch digestion though; you may need extra help with an increase of fat in your diet. Hope that helps! -jessica

  67. Jen says

    Hi. What if someone.. Aka me..is following the AI protocol for months and still cannot lose weight. I keep gaining despite eating clean and exercising daily with yoga, weight resistance and cardio. The weight is all ony belly butt and thighs. Last year at this time in was 15 lbs less and had a four pack abs. The only thing I did this year is get a bit less sleep. Could that have caused this system downgrade: (.?

    • says

      Hi Jen…yes that happens. That is the point in time to bring in a practitioner and look more closely at your thyroid and adrenal glands. Ask your doctor for a FULL thyroid panel. If you have thyroid involvement, then any amount of exercise or low calorie diets you do most likely won’t work (in my experience)….-jessica

  68. Carolyn Todhunterc says

    Hello to you! I so enjoy reading the information you’ve offered those who’ve come to you with their questions. I too am on a journey in hopes of restoring and building my health. I see a highly esteemed intergrative doctor who has done alot of testing of hormones, gut etc. However, we are focusing mostly my fibromyalgia and detoxing the molds he has found in my body. I feel other areas of concern have gotten pushed to the side. My first visit with him cost $850.00 and each 1/2 hr I see him is another $350.00 I’m running out of $. Anyway, I’m feeling frustrated and I am very sick. In bed most the time. I’ve been ill with fibro for more than 30 yrs. I also have trygeminal neuralgia, chronic acid reflux, chronic fatigue, various sensitivities, rashes, and the newestis lichen planus pilaris(another auto-immune disorder,with frontal fibrosingalopecia. I’m loosing my hair, and apparently it is permanent. Sorry to go on and on, I’m just ffrustrated and sad amd scared! I’m frustrated that I’ve spent so much money over the years for help and gotten nowhere, and even now when the money is being paid to knowledable practioners , i still feel on my own as far as treating the whole root issues. I’m hesitant about trying yet another “answer for all things, road to optimal health” process. I’ve tried many with little if any results. So, what do I want to ask you? Well, I’m coming to the conclusion that I need to try the AIP protocol. Please tell me, have you known of anyone who’s frontal fibrosing alopecia (from lichen planus) has been resolved). Would you suggest I hire a person such as yourself to guide me through the diet and gut issue part of my recovery (since it seems when I am with my high $ doc the clock keeps ticking and we don’t seem to get deep enough into it)? I was trained as a CNC yrs 33 yrs ago, understand hidden food allergies and much of what I read about in blogs such as yours, but since being ill it has been so difficult to discern and follow an optimal individualized personal program. My brain is mush and I have so little energy. I’m at the point that I’m standing on a tightrope, tip one way and I’ll “buck up” with some good guidance and support, fall the other and I could just give up and consider the unthinkable. 30plus yrs is a long time to be sick, keep up the hope, try something new, fail, try again, spend untold money to practioners amd even doctors who say they have the answer and when it fails they say it’s not their protocol but they you must not want to get well, keep trying and researching and trying again. I’m about done, but inside there remains a glimmer of hope, of faith that says maybe this will help…I am going to be 60 next month. The first time I went to an alternative doctor with extreme pain and fatigue was actually, as I count back, 34 yrs ago.

    • says

      Hi Carolyn. You have a lot happening. And it has been happening for a long time. I truly think you can do this however. And yes, I would try the AIP diet because what do you have to lose? It may be the least amount you have spent on your health so far. I would buy Mickey Trescott’s book The Autoimmune Paleo diet on Amazon and start there. If you would like to PM me, I can help with getting you in touch with someone who can help clinically as well. info@aiplifestyle.com Also, I would get on fb and join some pages where you can get some support from others like yourself who are trying to navigate this as well. You can do this. You can. I know it. -jessica

  69. Carolyn Todhunterc says

    This is a p.s. to the last comment, in case it is of importance to giving you insight into my issues. I also have ADD without hyperactivity, hypo thyroid, hypo-glycemia, low adrenal function, anxiety, depression and PTSD, chemical sensitivities, chronic nausea, ESP. In the morning and of course constant head to toe full body pain.

  70. Jaime says

    Hello! Thanks so much for all of your helpful lists and answered questions! I am currently trying to learn as much as I can about the AIP diet as my girlfriend has Hashimoto’s and has been having a rough time letting go of all the foods she grew up with and loves. We’ve already made our kitchen gluten-free, but haven’t seen any differences, which is what led me to information about the AIP diet. In my support of her, I have been eating the same things and will continue to do so as we start this new diet. If I do not have an autoimmune disease, is it okay for me to still go the AIP way? Will I need to supplement in any way?

    • says

      Jaimie
      That would be mostly a question for your doctor. But, most do well and fine on AIP even if they don’t have an autoimmune disease. I am a believer in supplements when needed, but it is not always the case. I take that question person by person, so could not say here in this setting. Wishing you luck as well to your girlfriend embarking on AIP!! -jessica

  71. Lori says

    I was diagnosed with MS and was recommended your diet from a former MS patient who is no longer on his MS mwds because he is better. I would really like the opportunity to talk with you about this to find out what I must do to get in your practice or if you may have leads to someone who can help me in Midland Tx. I watched this disease take my mother and it is possible that it could be trying to get one of my daughters so I need to see what will work for me and maybe I can help my daughters as well. Please help me because I do not want to have the same fate to happen to me nor my daughters. I watched her decline so much and stood helpless. She was gone by 45 and I am not too much older than that. All of the MS meds I have had bad effects with and I believe that God has put this in my path. PLEASE LET ME KNOW WHERE TO CALL, I REALLY NEED YOUR HELP! Lack of funds keeps me forever pited against myself. I do plan to try to start phase 1 as soon as I can

  72. Christine says

    So thankful for your site! My naturopath suspects I may have an autoimmune disease (high TSH, very low DHEA, constantly dry eyes/mouth). I’m going to follow the AIP for 6-8 weeks. Just a few questions:

    -I have an all-purpose cricket flour that includes crickets, coconut flour, tapioca starch, and xanthan gum. Would this be allowed?
    -Is there any type of alcohol (or even marijuana) that is permitted on the diet?
    -In terms of avoiding foods, how nit picky should I be? Should I avoid gluten as though I were a celiac (ex if a salad has croutons on it, can I pick off the croutons and eat it or should I avoid it all together)??

    Thanks so much!

    • says

      Hi Christine! I don’t allow xantham gum for my clients on AIP. Nor alcohol or marijuana. But, I would try AIP for 6-8 weeks and see if you feel improvement. You should be as nit-picky as you can for the first 6-8 weeks to lower inflammation as quickly as possible. Hope that helps :-) -jessica

      • Christine says

        Thanks so much – that is helpful. I just made your BBQ chicken, nectarine/basil/cucumber salad, and raspberry thumbprint cookies. So delicious! And I bought stuff to make your breakfast porridge, plantain snacks, blueberry maple sausages, beet salad and salmon burgers.

        • says

          Oh my gosh! I am clearly at the wrong house this weekend! :-) so happy you are finding them useful! Those blueberry sausages are my favorite of the bunch! xoxo-jessica

  73. Rachel says

    I have my second bout of guttate psoriasis and researching it, it seems that psoriasis is an autoimmune condition … I am particularly concerned about it’s comorbidity with lymphoma style cancers as that is how my Dad passed away … so I am really keen to try anything that may help heal and may help prevent cancer later in life … I do have IBS so would have to follow the low FODMAP version of AIP, is this doable without being hungry and with having a busy work / family schedule … I did try a similar diet for just a few weeks last year at the recommendation of my naturopath for digestive issues (pain every night and a tendency to constipation), but there wasn’t any improvement, would you say it’s because I didn’t try it for long enough? Thank you so much for your wonderful site :-)

    • says

      Rachel..I could not say exactly why. But lack of improvement can be caused by a wrong combination of supplements, or not treating the deeper issue like an undiagnosed gut infection or the wrong diet. I could not say why here in this comment thread but I would go back to your ND and ask them…-jessica :-)

  74. Siena says

    Hi Jessica,

    I was diagnosed with SIBO (methan producing bacteria specifically) 3 months ago and have been on a highly restrictive version of the FODMAP diet ever since. I went on 3 rounds of herbs to try and get rid of it and many of my symptoms (bloating, gas, constipation, and discompfort) have improved but not gone away. I feel that there has to be something else I can do with my diet and that there are probably other issues going on with my gut. Leaky gut really rung a bell for me and AIP seemed liked the best route to go.
    I am considering the AIP diet because if I am correct, it can help with leaky gut; however, I am at a bit of a loss as how to sufficiently feed myself because my SIBO/FODMAP needs require that I cut out additional foods. Most significantly, I cannot have any cruciferous vegetables or starchy vegetables, which leaves me with carrot, cucumber, and small servings of spinach (15 leaves), squash (1/2c), and green beans. (10)
    Is there anywhere in the AIP diet where I can add back in foods?
    From what I understand about the issues with eggs and nuts/seeds:
    could nuts or seeds be an acceptable change if sprouted?
    egg yolks alone?

    What about white rice since it does not ferment and is digested higher up in the digestive system? This was the only grain I was allowed to add back in my fodmap protocol.

    thank you!

    • says

      Hi Siena! Trying to get rid of SIBO naturally sometimes works and sometimes does not. You will have to either re-test or wait longer for symptoms to go down. I am not a fan of antibiotics, but in the case of SIBO sometimes I have found that is the only way to get rid of it. As far as the diet, yes the FODMAPS diet is very, very restrictive, and I usually only recommend that diet for about 2 weeks before you start adding things back in. You could ask your doctor to do array 4 of Cyrex test for cross reactivity to see if you are sensitive to the gluten cross reactors and find out if you can tolerate some non-AIP foods like eggs before you just completely eliminate them. This would be a case where working closely with a practitioner who can modify AIP for you may help. I did not catch from your message if you have an autoimmune disease? If you do not, it may be easier to do a personalized AIP-like diet that has some things like rice that you can keep in since you are doing such a restrictive diet along with it like FODMAP. Hope that helps! -jessica

  75. Nadia says

    Hi !
    I’m following the AIP diet since June and suffer from Hashimoto’s disease. But here in France, I struggle to find AIP friendly thyroid medication. I only have the choice between Levothyroxine (which contains lactose and corn starch) and L-thyroxine (made of alcohol and hydrogenated polyoxyethylene castor oil : I read that this last ingredients may cause stomach upset or diarrhea…) So what should I do ? I have an appointment with an integrative doctor in December abroad, but for now I have to take something between those two medication, I don’t have any other possibility… which is the less harmful of the two ? :( Thanks.

    • says

      Nadia, perhaps the doctor there could prescribe a compounded thyroid medication (made at the pharmacy just for you). Or you could stock up while you are abroad? Good luck! -jessica

  76. Sasha says

    Thanks so much Jessica for all the time you are spending in this ongoing dialogue with everyone!

    I am writing to ask about specific modifications of the AIP for endometriosis. I am new to AIP, just ordered Mickey’s book and am getting ready to dive in. I am concerned about the red meat and pork, which are both common foods on the AIP diet but are often foods to avoid for women with Endo. Do you have an opinion on this, or a source for further information?

    Thanks so much in advance for your thoughts….

    • says

      Sasha, it may very well be the case for you. I would ask your doctor to look for inflammatory markers related to that. I would keep going like you are to modify AIP for you now, before you get into it and create the plan best for you. I don’t have further information about it because with my clients I do everything (mostly) on a case by case, lab work by lab work basis. If I find anything specific I will post it here for you :-) -jessica

  77. Kimberly says

    Thanks for this clear, simple description of AIP. This makes it so easy to share with others. I do have one question — for those who made the decision to have gastric bypass surgery back in the early 2000’s (well over 10 years ago, might have made a different decision with different information available, but that’s water under the bridge) — are digestive enzymes appropriate?

    • says

      Hi Kimberly! That would be a question for your practitioner or nutritionist. But, I will tell you that many people benefit from them! Sorry I can’t be more specific here on the website. xo -jessica

  78. Anne says

    Hello!
    We have been doing AIP for a bit but I apparently MISSED this phase 1 concept! Lol! And just realized something my son loves has potato starch in it!! Argh! Revamping that! I wondered is cocoa powder illegal since chocolate is?

    Thanks!
    Anne

  79. Samantha says

    Hi Jessica! I also thought Maple Sugar was not allowed only Maple Syrup, but I see Maple Sugar in the Rasberry Thumbprint Cookies recipe. If I am on the 45 days intensive cleanse, should I be eating the Maple Sugar? Much Thanks!!!

  80. Theresa Graham says

    It has been really helpful reading about the AIP diet. I have had a pain on my right side for almost 4 years now. Prior to that, I have been bothered with what I was thinking was sinus issues and constipation. I was diagnosed with Sjogren’s Syndrome about 2 years ago. Currently, my nose runs constantly when I wake up in the mornings, still have the pain on my right side (abdominal area), and still experience constipation. Do you think my symptoms could point to food sensitivities? Are there any tests that will show this or is it just a matter of starting with the AIP diet? My son was diadgnosed with food allergies (peanuts, tree nuts, and eggs) at 2 years old and still suffers with eczema. I don’t really notice symptoms when I eat those foods, but those were some of the foods that I would constantly eat. Now I wonder if I might also be sensitive to those foods.

    • says

      You symptoms could be food sensitivities. Just keep in mind if you have not eaten the foods for a while and you get tested, you won’t show a positive antibody so would be potentially false negative. You could just start AIP and see how you feel..that may be your easiest option. -jessica

  81. Julia says

    I am doing aip and low fodmap diet plus no fruit. So for veggies I’m getting 6 cups spinach 3 cups spring mix and 1-2 cup kale daily. To get nutrients. To get enough calories I have to eat a lot of protein so example I have to get 2 chicken breast with a meal or 3/4 lb of turkey. That’s 3 meals I’m getting double the meat. Could this diet cause vit a toxicity? And how long do you find it safe on this diet? My accuptuntist recommended this diet only protein (meat and fish)and green leafy veggies plus bone broth could add green beans so pretty close to aip and low fodmap minus the fruit. But seems like she wants me on this for several months to year. Have you had people on this diet that long. Do you find this will have nutritional deficiencies? Or vitamin a toxicity or trouble with oxalates?
    My dx is celiac si joint dysfunction( debilitating.
    Thanks

    • says

      Hi Julia
      I have not seen vitamin A toxicity from diet alone. Yes, I have seen nutritional lows on AIP (myself included). You can upload apps on your smart phone to calculate if you are meeting the RDA’s with your diet. Oxylates can be troublesome too when you are eating too many but I have not seen it be an issue with cooked oxylate foods. Hope that helps. -jessica

      • Julia says

        If I have that much of the greens do you find I should be ok with vitamin a and k if eaten that long? Would cooking the greens cause no concern then with oxalates in that quantity? What app do you find most accurate? Do you just take a supplement for what your low on?

  82. Ola says

    Hi Jessica!
    First of all; many thanks for such a great and informative site about AIP!!!
    In your list of foods to exclude you mention seeds and nuts and you list which specific seeds and nuts that are not OK. Does that mean that all other types of seeds and nuts are OK? I was really under the impression that all seeds and nuts are NOT OK. But if I can eat pumpkin seeds and sunflower seeds, then that would be really awesome!! So it would be great if you could verify that it is OK to eat all other seeds and nuts apart from those listed above.
    Many thanks
    Ola

    • says

      Ola, yes all nuts and seeds are eliminated. You have a better list than I do :-) mine is just incomplete. Go by yours…which means no pumpkin or sunflower seeds. I will update my list -jessica

  83. sherry says

    I have Hashimoto’s and I originally started with just a gluten-free diet. This drastically improved my digestion. I am now doing the paleo AIP and I am on day 3 and have had diarrhea everyday since I started this protocol. Is this normal?

  84. Julia says

    If I have that much of the greens do you find I should be ok with vitamin a and k if eaten that long? Would cooking the greens cause no concern then with oxalates in that quantity? What app do you find most accurate? Do you just take a supplement for what your low on?

  85. Ola says

    Hi again Jessica!

    Can you eat mushrooms when on AIP? I did some googling to find if mushrooms are vegetables but some says yes and some says no… The mushrooms I am especially interested in are chanterelle and the Agaricus.

    Thank you again very much for your help!
    regards
    Ola, Sweden

  86. Julia says

    If I have that much of the greens do you find I should be ok with vitamin a and k if eaten that long? Would cooking the greens cause no concern then with oxalates in that quantity? What app do you find most accurate? Do you just take a supplement when you find your low on certain vitamins

  87. Ola says

    Hi again Jessica!

    What about root vegetables (like carrots, beets, parsnips etc)? Do you count them in the group “Vegetables” i.e. is it allowed to eat them? For instance, I love to eat about 250 grams of carrots with my lunch. According to some site I found, 250 grams of carrots contains about 7 grams of fructose so I was thinking this should be OK. However, my wife reminded me that a carrot is not a vegetable but, as we say in Sweden, a root-fruit (and in english the term is root vegetable so I am a little bit confused…).

    Very thankful for your help!!
    best
    Ola, Sweden

    • says

      It is confusing! Generally I go with root vegetables in one category and vegetables in another. But, I generally (and this is a personal thing) count carrots as a vegetable and not a root vegetable even though they are. I think for too many years eating them in salads numbed my mental piece to count them as a starch carb. However if you are fructose sensitive or have adrenal issues or for whatever the reason are counting carbs or starch carbs, I would indeed put all of the root-fruits or root vegetables in their own category and count other vegetables separately. Hope that helps! :-) -jessica

  88. Belinda says

    Hi
    Is it possible to cheat, and rather than do the full autoimmune protocol and then reintroduction, can i get tests done to see what my body is reacting to and then just avoid those? something like IgG testing…?
    thanks

    • says

      I don’t think cheating works, BUT I do think that the Cyrex Gluten Cross-Reactivity Test can be done before you start AIP and give an accurate look at what non-AIP but Paleo foods can be eaten if you want to modify it. But it must be done at the beginning of your AIP journey so you are recently exposed to the foods. Hope that helps! -jessica

  89. Alyson says

    I would like to try this :) Thanks for all the info, I appreciate it. But I eat eggs every morning D: What are some good breakfast alternatives? :)

  90. Gwen says

    hi and thanks for your article! Iam on week three and ate sour cream and chocolate! Do I have to start over?please say no! (: oh and I have had some butter too, oh no! Please help, thanks.

  91. kelly says

    My story seems complicated and overwhelming until I read all of this. :) Hoping you can help with possible next steps. I started on a strict candida diet 6 weeks ago to fight vaginal itching. Since then, my symptoms have gotten worse, and skin itching burning tingling has begun. There is no obvious indication of a food sensitivity…at least nothing that i can obviously link to a flare up. Mostly my skin from my midsection down to my thighs (including vagina) burn like I rolled in fiberglass. I have been to accupuncturist, herbalist, chiropractor, family doctor, Gyn and naturopath. Ive had blood work done(completely normal) and had my Mirena IUD taken out just this week. Ive been detoxed (ionic water) allergies eliminated, emotional issues cleared, energy systems balanced. Ive been told I have pressure uticaria, dry skin, immune system dysfunction, emotional issues, nerve damage, yeast, no yeast. autoimmune, etc . Im given new herbs and supplements by each practitioner I see. I am completely and utterly confused. Do I continue on the candida diet? Switch to the paleo diet? the autoimmune paleo diet? the Paleo diet with FODMAPS? They all seem at odds with each other. (My current diet consists of tons of vegetables, organic eggs, chicken, turkey, beef. NO sugar, no fruit, no caffiene, no alcohal, no grains except quinoa and oat bran.) Im 47, and in “good health” excercise regulary but lead a high stress life. THanks so much.
    Kelly

    • says

      Hi Kelly! I believe the mirena iud is hormonal? I wonder if your doctor has checked that piece?
      This is a great point you bring up, but one that I can’t discuss on the thread like this. I am happy to work with you privately. info@aiplifestyle.com xo-jessica

  92. Katelyn says

    Hi Jessica,

    I was diagnosed with Dermatomyositis this past March, and until that point I had been practicing a vegan diet for just under a year (started April 2013). While I had no plans of changing my diet, after receiving my diagnosis my doctor suggested implementing small amounts of dairy (mainly yogurt because I ended up with oral thrush 3 times quickly, despite taking probiotics religiously, after starting the steroid treatments), and fish. Since those recommendations, I have been eating greek yogurt daily, fish maybe once a week, and eggs / cheese occasionally. My symptoms from the disease are responding to the medication (finally) and I am feeling better, but I want to find more natural ways to decrease my symptoms in hopes of getting off my medications sooner than later (Methotrexate is problematic for me and has resulted in drastic hair thinning and loss– not fun for a 28 year old newlywed, or anyone for that matter). I am curious about trying the AIP diet for the 6-8 weeks you recommend, but I am concerned with the fact that I do not eat meat and where my protein would come from on this diet without legumes, eggs and the small amount of dairy I am eating. As I said, I do eat fish about once a week, but not any more than that, and I don’t think eating fish daily would be a great idea for me?

    I’d love your thoughts when you have a chance. I haven’t seen many dermatomyositis patient questions here, so I am also curious if you have had patients with a similar diagnosis contact you regarding this diet plan.

    Thanking you in advance,
    Katelyn

    • says

      Hi Katelyn! I don’t think relying on just fish or seafood would work well on this diet. Not to say that it can’t be done..but it is such a big component. I wish it was not the case, but you just need protein and because so many vegan options are taken out (as well as eggs and nuts) there is almost nothing left. Sending you lots of well wishes! xo-jessica

    • says

      Hi Jay..I think you maybe mis-read that? It says after that they ‘are’ permitted. But since you pointed that out I just went and made it in bold because I can see how confusing that wording could be. thanks for bringing that to my attention -jessica

  93. gigi says

    Katelyn,

    I have purchased your book and it has been of great help. The information I am looking for may be in the book, but I am looking for an answer to one question I have on sweetners allowed. I noticed you allow small amounts of maple syrup and honey (i think). What about Raw organic coconut nectar?…the ingredients state, “organic coconut sap nectar”. I have learned the hard way may times in my attempt to follow first the lowfod map and now the AIP diet, that what seems innocent often times is not. Thanks so much for sharing your knowledge and time.
    Gigi

  94. Susan says

    Hi Jessica, I’m looking into starting this diet with my toddler at the start of next year. I’m already doing Paleo (plus potatoes though). I have had digestive problems my whole life and my son sadly has as well. Even at 20 months old he wakes through the night to comfort nurse due to gas. Doctors keep telling me the same thing they told my mom about me. “He will grow out of it”. I’m really hoping that I can fix it or make both of us less miserable at least.. I’m also now suffering from Perioral Dermatitis now =( I feel ugly and so self conscious because of it..

    Anyways, one thing I’m worried about is I don’t have a lot of money as I’m a student and a single mom. I tried to eat only grass fed and organic meat but I ran out of money and I struggled to make ends meet with food till I got child support. Will the diet still have a chance at helping me and my son if I can’t do grass fed meat? I can afford some organic meat though like full chickens and some ground beef.

    Sorry for such a long post.. And thanks in advance for any advice!

    • says

      Hi Susan..I can’t say for sure, but you could try probiotics for children with your son and see if that helps? I would try that first. You should be able to find a great brand at your local whole foods. Ask someone who works there which is made for children. And you could try the same for adults as well as take a essential fatty acid supplement. I like fermented cod liver oil. hope that helps xo-jessica

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