The autoimmune protocol AIP diet removes inflammatory triggers to calm the immune system. Learn the phases, food lists, science, and how to start safely.
Frequently Asked Questions
What foods are not allowed on the AIP diet?
The AIP elimination phase removes grains, legumes, dairy, eggs, nightshades (tomatoes, peppers, eggplant, potatoes), nuts, seeds, coffee, alcohol, refined sugars, food additives, and NSAIDs. These are reintroduced one at a time after at least 30 days to identify personal triggers.
How long does the AIP elimination phase last?
Most practitioners recommend 30 to 90 days for the elimination phase. People with more severe autoimmune symptoms often benefit from the full 90 days before beginning reintroduction. You should not end the elimination phase until your symptoms have stabilized.
Does the AIP diet really work for autoimmune disease?
Early research is promising but limited. A 2017 study found 73% of IBD patients achieved clinical remission within 6 weeks on AIP. A 2019 study showed a 68% reduction in symptom burden for Hashimoto's thyroiditis. All existing studies have small sample sizes; larger randomized trials are needed to confirm results.
What is the difference between the AIP diet and the paleo diet?
AIP is a stricter version of the paleo diet. Both eliminate grains, legumes, dairy, and processed foods. AIP adds the removal of eggs, nightshades, nuts, seeds, alcohol, and coffee — foods that are generally permitted on paleo. AIP also has a structured reintroduction phase that paleo does not.
Can the AIP diet help with Hashimoto's thyroiditis?
A 2019 pilot study published in Cureus found that a 10-week AIP intervention reduced symptom burden by approximately 68% and lowered inflammatory markers (hs-CRP) by 29% in people with Hashimoto's. Six of 13 participants were able to reduce their thyroid medication dosage.