The Autoimmune Protocol Diet - Institute for Peak Health

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The Autoimmune Protocol Diet

What is the autoimmune protocol? The autoimmune protocol (AIP) is an eating style that focuses on consuming a high amount of anti-inflammatory foods and limiting foods that tend to be inflammatory. The AIP promotes healing of chronic diseases by providing nutrients required for immune regulation, tissue healing, gut health, and hormone regulation. The goal of the AIP is to consume nutrient-dense foods and avoid foods that may stimulate the immune system in a negative way and contribute to disease. The AIP is rooted in the Paleo diet but differs in that it is an elimination/challenge style of dietmeaning there is a period of restriction followed by reintroduction of foods. This method is helpful for identifying food triggers and reducing symptoms. Some people try the diet for a short amount of time, while some adopt the diet as their new eating style. In most cases, the AIP is a temporary diet aimed to reduce symptoms.

What is the AIP diet helpful for? The AIP is helpful for any disease process in which inflammation is involved, however it is specifically targeted at autoimmune disease. There is an ever-growing large body of evidence showing that dietary modification has a strong impact on chronic, low-grade inflammation. Diseases such as metabolic syndrome, diabetes, cardiovascular disease, depression, asthma, arthritis, autoimmune disease, and irritable bowel syndrome are characterized by chronic lowgrade inflammation. People with these conditions may experience a benefit by following the AIP.

What are inflammatory foods? Inflammatory foods tend to be those high in omega-6 fatty acids (linoleic acid). This is due to omega-6 being metabolized into arachidonic acid, which is a major contributor of inflammation. Of note, not all omega-6 fats are transformed into arachidonic acid, some are metabolized into anti-inflammatory compounds. With that being said, omega-6 fats are not inherently bad, however they become a problem when they are not balanced with enough omega-3 fatty acids. A ratio of 1:1 to 4:1 omega-6 to omega-3 is recommended for perfect balance. However, in Western diets, this ratio tends to be 15-20:1 omega-6 to omega-3s! These ratios are associated with high amounts of inflammation. Omega-6s and omega-3s become imbalanced due to them competing for the same metabolic enzymes. For instance, if more omega-6s are consumed in relation to omega-3, omega-3 metabolism will be suppressed and more omega 6s will be metabolized (potentially into inflammatory arachidonic acid).

Inflammatory foods continued on next page

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Inflammatory Foods Continued Trans-fats or hydrogenated oils are also big inflammatory culprits and wreak havoc on the body. Trans-fats are polyunsaturated fats that have had their membranes disrupted and twisted. This leads to increased levels of cholesterol and triglycerides. Although the FDA declared that transfats are not generally regarded as safe (GRAS) and gave manufacturers 3 years to remove transfats from their products, you can still find trans-fats sneaking around in our foods, especially fast foods.

Foods high in omega-6 content are polyunsaturated fats such as corn oil, soybean oil, canola oil, and. Foods high in trans-fats are all fried foods, margarine, shortening, and many other processed foods.

What are anti-inflammatory foods? Omega-3 fatty acids (alpha-linolenic acids) are anti-inflammatory because they are metabolized into less inflammatory compounds and ultimately into docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), potent anti-inflammatory fatty acids. These fatty acids have a positive effect on the body such as reducing inflammation, lowering cholesterol, improving brain and vascular health, and supporting membrane structures.

Foods high in omega-3 content are polyunsaturated fats such as flax, hemp, chia, walnuts, cold water fish (salmon, mackerel, anchovies, sardines, and herring), and algae. Another omega-3 fatty acid, ALA, is found in plant sources, while DHA and EPA are found in marine sources.

What does the diet consist of? The AIP diet promotes vitamin and nutrient-rich foods. It consists of good quality meats and seafood, healthy fats high in omega-3's, most vegetables, fermented foods, and limited fruits. The diet avoids all grains (corn included), dairy, soy, eggs, nuts, seeds, refined sugars and oils, nightshades (tomatoes, bell peppers, eggplant, and white potatoes), coffee, cocoa, and certain spices (paprika, coriander, cumin, etc). For a full list, please refer to the attached AIP food guide.

You do not have to omit everything for long! Good news- remember that the AIP diet is done in phases. You'll remove the "avoid" foods for at least 30 days and then introduce foods slowly back in. Some people choose to slowly phase out foods to make the transition a little bit easier, this tends to help with compliance. During the elimination phase, you may notice relief from symptoms. During the challenge phase, it is important to introduce foods slowly, about one new food every few days or once a week. You'll need to monitor any symptoms you develop, so it may be a good idea to keep a food journal. If you have any symptoms from the food, you'll need to omit it from your diet again, as it is a probable food trigger. Common symptoms are rashes, headaches, abdominal pain, diarrhea, brain fog, fatigue, anxiety, insomnia, or mood changes.

418 N. Loop 1604 W. San Antonio, TX 78232

Phone: 210-595-1205 admin@

AIP Reintroduction Guide

Remember the importance of the AIP is to limit inflammation, heal past inflammation, and identify potential food triggers. When you are trying to determine your food triggers, it is important to introduce foods one at a time. Adding multiple foods at once back into your diet will confuse you, especially if you get a reaction! Adding in foods one by one will help you accurately identify food sensitivities and avoid confusion. To make things simpler, a food introduction schedule will be provided for you. This will tell you exactly what order to introduce foods in.

For further instruction on food introduction, read below.

Food Reintroduction Steps:

1. Follow the AIP for a minimum of 30 days or until you have noticed a significant relief in symptoms. You will be ready for food reintroduction once your symptoms have subsided or you have noticed a positive change in lab work.

2. Start introduction with level 1 foods (see next page). 3. Introduce one food at a time. Again, do not use a recipe that includes multiple new

ingredients. Eat each new food 2-3 times a day for 1-2 days, then wait up to 3 days for a potential reaction. 4. Document your symptoms, if any, in a journal. Common symptoms are rashes, headaches, abdominal pain, diarrhea, brain fog, fatigue, anxiety, insomnia, or mood changes. If anything is out of the ordinary, write it down.

a. If no reaction, move on to the next food. If you develop a reaction, this is a sign that you should avoid that food.

5. Once complete with level 1, move on to level 2 and so on. It is okay to go slow, move at your own pace.

6. After finishing reintroduction, eat the foods you don't react to and omit the ones that do.

What foods should I avoid if I want to be on the AIP long-term? It is not sustainable to omit all the foods on the AIP avoid list for long periods of time. Many of the foods on this list are nutrient dense (i.e. nuts and seeds). If wanting to follow the AIP long term, avoid grains, gluten, refined sugars, refined oils, food additives, and dairy. Avoidance of nightshades may also provide some benefit. Of course, avoid foods you reacted to during reintroduction. Focus on eating whole, non-processed foods that are high in omega-3 content and exhibit bright colors.

418 N. Loop 1604 W. San Antonio, TX 78232

Phone: 210-595-1205 admin@

AIP Food Reintroduction Schedule

Level 1

Egg Yolks

Legumes

(peas and green beans)

Berry and Seed-Based Spices

(Allspice, caraway, celery seed, cumin, fennel, mustard, nutmeg, pepper, poppy

seed, and star anise)

High-Quality Nut and Seed Oils

(Almond oil, sesame oil, walnut oil, and ghee)

Level 2

Egg Whites

Seeds

Nuts

(Almonds, walnuts, pecans, Brazil nuts, pine nuts, cocoa)

Butter

(Grass-fed)

Alcohol

(Small amounts-moderation)

Level 3

Cashews Pistachios

Coffee Cream

(Grass-fed)

Fermented Dairy Eggplant

Bell Peppers Paprika

Level 4

Whole Milk Cheese

Chili Pepper Tomatoes Potatoes Nightshade Spices White Rice

Grains

(Soaked and sprouted)

Legumes

(Soaked and sprouted)

418 N. Loop 1604 W. San Antonio, TX 78232

Phone: 210-595-1205 admin@

AIP Resources

Starting the AIP can feel quite daunting. There is so much information about AIP out there that it can be hard to sift through. Here are some Peak-approved resources to help you along your AIP journey.

Books:

? The Paleo Approach by Sarah Ballantyne, PhD o An in-depth look autoimmune disease and the paleo diet written by a medical biophysicist who has an expertise in immunology. This is a textbook, not a cookbook.

? A Simple Guide to the AIP by Eileen Liard o A quick-start guide to the AIP with recipes.

? The Autoimmune Paleo Cookbook by Mickey Trescott o A collection of 100+ recipes, two 4-week meal planners, plus lots of kitchen tips to help you along your AIP journey.

? The Healing Kitchen by Alaena Haber MS and Sarah Ballantyne, PhD o A collection on 175+ quick and easy AIP recipes.

? The Autoimmune Wellness Handbook by Mickey Trescott and Angie Alt o A step by step guide to autoimmune disease, chronic, illness, and the AIP diet. Good for those who need more guidance or do not have a healthcare practitioner.

Websites/Blogs:

? o The blog of Michelle Hoover, a nutritional therapy practitioner. This blog is filled with tons of AIP info and recipes.

? o The accompanying website to Dr. Sarah Ballantyne's work. LOTS of good info on auto-immune disease, lifestyle changes, nutrition, and recipes. She has a very wellwritten introduction into autoimmune disease and the AIP that everyone should read before getting started. She also has links to AIP approved products.

? o The blog of Eileen Liard, the author of The Paleo Approach. Here she documents her journey with rheumatoid arthritis, sharing recipes, providing resources, and sharing advice along the way.

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