The first phase of the AIP diet is the elimination, where you remove foods and medications from your diet that could be causing inflammation and an imbalance of good and bad bacteria in your gut.
Until you notice a reduction in symptoms, avoid the following:
Focus on getting plenty of sleep, stress relief, exercise, and nutrient-dense foods, for instance:
Some AIP diets initially remove dried and fresh fruits and all sweeteners, while others allow 1-2 daily servings of fruit.
Most people maintain the elimination phase for at least 30-90 days, with many people reporting improvements within the first few weeks.
During the reintroduction phase, you reintroduce the avoided foods, one at a time, based on your tolerance. The idea is to pinpoint which foods might be contributing to your symptoms. Allow at least 5-7 days before reintroducing a food, which gives you time to notice if symptoms reappear.
When you reintroduce a food, consume a small amount of the food (maybe a teaspoon) a few times a day and then avoid it for 5-6 days. If you experience symptoms, end the test and avoid the food. If you’re not experiencing any symptoms, try eating a normal amount of the food, such as one tablespoon, and avoid it for 5-6 days. If you don’t have any symptoms for those 5-6 days, you can add those foods you tolerate well back into your diet.
Your food tolerance could change over time, so you might decide to repeat the reintroduction tests in the future for the foods that failed the test the first time.
Try not to reintroduce foods around certain times or events that could influence your autoimmune disease, such as during an infection, after an intense workout, a poor night’s sleep, or when you’re feeling really stressed.
When introducing dairy, go for dairy with the lowest lactose concentration first, like fermented dairy or ghee.
The internet and the grapevine are full of stories of people reporting positive outcomes with their autoimmune conditions when they followed AIP. They report significant improvements in symptoms like fatigue, skin problems, and gut or joint pain. Some small scientific studies have also shown promise.
How Does the AIP Diet Compare to Keto?