Dr. Berg gives his best opinion on Autoimmune conditions. An autoimmune condition is when your body starts making antibodies against itself. Instead of attacking microbes, it attacks itself. If you were to ask a person the cause of an autoimmune disease, they would probably tell you it happened after some kind of physical or emotional stress. not to be specific, there are some other factors involved in triggering Autoimmune diseases. Now let’s learn About AIP Diet and Food List.
What is AIP?
AIP is also known as the Autoimmune Protocol Diet; some might be familiar with the term Autoimmune Paleo Diet. It was developed to reduce inflammation and ease symptoms of autoimmune disorders.it helps in various health issues and recovers the immune system of the body. as result, your body automatically recovers and you start to gain health.
In AIP You stick to a healthy diet regime but it also involves some healthy lifestyle changes.
How Does it Work
First of all, you must know that the paleo diet varies from person to person and it works differently on different body types with different disorders. An autoimmune disease occurs when the body produces immune cells that destroy itself. All autoimmune diseases are caused by a single cell which becomes overactive called the Th17. Autoimmune diseases are caused by excessive quantities of this cell.
Hence, in the AIP diet, you maintain a very healthy diet routine and eliminate all the unhealthy food that is reacting badly to your body. Your immunity starts with your gut, keeping a healthy gut is the key in Autoimmune protocol. Putting all the healthy nutrition into your body helps you recover and once you start to feel better you can reintroduce food gradually, you might be able to eat some food again and some still would be reacting badly and you probably will never be able to eat them again.
For instance: Addison (one of the autoimmune diseases) is when the immune system mistakenly attacks the adrenal glands. Treatment is usually steroid for these conditions. But the best tip is to consume glandular organs. Autoimmune disorders, fungal infections, and other infections may all contribute to primary adrenal insufficiency. A person that has Addison can consume glandular adrenal from another species cow or goat to boost energy level. How would this help?
When you eat this, the antibodies that were targeting the adrenal glands begin to attack the stomach decoy, which in return will give your adrenal glands a break. Over time this will help in the depletion of antibodies, so there are no more antibodies to attack themselves. The advice is to take glandular in small amounts over a long period of time. The standard process has certain products that have glandular in them and are very clean. You can also buy organs such as liver or products that have thyroid extract.
Phases of AIP diet
There are mainly three phases of AIP
ELIMINATION: In the elimination phase, Foods that trigger the immune system are temporarily eliminated from the diet for some time to give it a rest and give it some time to heal. Secondly, to burst it with essential micronutrients that help the immune system to recover.
REINTRODUCTION: Next comes the reintroduction period. Once the symptoms seem to minimalize, you introduce various kinds of food again slowly to see if it is effective and your system can tolerate certain foods again.
MAINTENANCE: The last phase is the maintenance phase. Once you complete the elimination cycle and reintroduce again, the Maintenance phase is a routine after testing which food is suitable for you, and either you can keep up with that further or either you have to completely cut down the food that is resulting in inflammation or a bad reaction to your body.
AIP Diet Food List
Although paleo diet includes a variety of food that can be consumed with plenty of combinations suggested by experts, some of the power foods on the list are proven to make you stronger than before, increase your metabolism with time, and burn fat easily. Even help in the relief of the gut soreness.
- Vegetables (except nightshade vegetables)
- Meat and poultry (chicken, beef, turkey, duck, shellfish)
- Organ meat (kidney, heart, liver, bone broth)
- Root vegetables and winter squash (beet, carrot, yams, turnip, radish, shallot, parsnip)
- Fruits, Citrus fruits, and berries (apple, Lemmon, papaya, raspberry, strawberry, plum, and many other related fruits)
- Herbs and Spices (cinnamon, cloves, turmeric, ginger, saffron, mint basil, Rosemary, spearmint)
Foods to Eliminate in AIP
You should consider getting an allergy screening if you have an autoimmune disorder. You’ll be able to figure out what you’re allergic to, such as casein or eggs, this way. If you’re on the keto diet and you have an autoimmune disorder, eating eggs or casein could make things worse.
- Dairy (cheese, milk, yogurt)
- Grains (gluten)
Vegetable oils can also be avoided if you have an autoimmune disease. Vegetable oils are highly inflammatory, and reducing inflammation is crucial when coping with autoimmune diseases. Since you’re boosting your immune system by doing safe keto and intermittent fasting, as well as occasional extended fasting, you might notice that some of your allergies fade away. Some other things to avoid are;
- Sugar and sugar substitutes
- Spices derived from seeds
- Processed vegetable oil
- Processed food chemicals and ingredients
Does AIP Diet Help
According to a 2019 report, 16 women were enrolled in a 10-week AIP program, and while there weren’t significant changes in thyroid function, the study’s findings suggested a decrease in systemic inflammation and funding for even a larger study was suggested.
Similarly, another 2019 study found that there was a reduction in IBS symptoms after implementing AIP, but there were only 15 participants. the authors once again suggested study on a larger scale to see if the results are repeatable on a wider scale.
I have been practicing to cut down on any sugar and processed food for years but what changed everything is when I focused on “what to eat exactly” that’s where the magic happened. “my energy is back “my pain is gone and I am getting stronger “said Tarry Wahls (MS patient and researcher)
She also added it helped people with other autoimmune diseases with any kind of pain, fatigue, or chronic health challenges.
Downsides of the AIP Diet
The AIP diet is considered an elimination diet, which makes it very restrictive and potentially hard to follow especially for vegetarians.
- It also increases the risk of social isolation in the elimination process, to some extent, it will be difficult for people to eat in social situations such as restaurants or home gatherings.
- It’s doesn’t always work for everybody, there’s no guarantee that this diet will reduce inflammation or disease-related symptoms in all people with autoimmune disorders.
However, those who experience a reduction in symptoms following this diet may be restrained to progress to the reintroduction phase, since they’re afraid it’ll reinstate the symptoms.
This could be a concern because staying in the elimination process will make meeting your daily nutrient requirements difficult. As a result, staying in this process for an extended period of time can increase your risk of developing nutrient deficiencies as well as poor health.
This is why the reintroduction phase should not be skipped because it’s very crucial.
- It can be expensive because all the healthy and quality food comes at its cost.
It’s very low carb. average people need a certain amount of carbs daily, low carb diet sometimes makes you feel week and dizzy.
Common Misconceptions About AIP
- It’s not only just meat
One of the common misunderstandings about AIP is that you just have to eat meat, it’s not true. Rather it’s all about a balanced healthy diet. There should be a variety of protein, healthy fat and green vegetables, and a hand full of nuts in your daily meal.
- Not enough fiber
Some people consider if you are cutting out the grains then it results in a lack of fiber, on the other hand, you can get fiber from numerous vegetables and fruits. some of the paleo-friendly fiber sources are carrots, raspberries, pear, yams, and some more vegetables which are highly rich in fiber.
- Not enough calcium
Another myth about the paleo diet is that it doesn’t allow you to consume any dairy which results in a lack of calcium. indeed, your body is being able to store more calcium in your bone in a paleo diet. some of the main sources of calcium are dark leafy greens such as kale, spinach, and some beans like soya bean and white beans.
Most people would agree that the paleo diet is mostly beneficial and has very few downsides. A lot of people seemed to recover from many chronic diseases. It’s time to Restock your fridge with healthy food options if you want to improve your gut, or either you having a hormonal imbalance, for the majority it will reduce inflammation and help you fix micronutrient deficiencies. AIP is not just about diet, it’s indeed adopting a healthy lifestyle including getting proper sleep, exercise on daily basis. Also, to manage your stress and anxiety you need to find ways to stay calm and happy. for example taking a walk daily, spending some time with nature, and connecting with people you like to spend your time with. Start your AIP diet today to restore your immune system.