Core AIP Diet for Autoimmune Healing: What You Need to Know
If you are navigating the challenges of an autoimmune condition, you’ve probably asked yourself: Is there anything I can do beyond medication? This is where the Autoimmune Protocol (AIP) comes in! It is a science-backed, lifestyle-based approach that helps calm inflammation, support gut healing, and uncover food triggers or food intolerances.
NOTE: This is my interpretation and understanding of the Autoimmune Protocol (AIP). Nothing in this blog is medical advice. What works for me, might not work for you. Consult a professional before embarking on this restrictive diet. But perhaps, by sharing experiences we can learn from each other. Read my full disclaimer.
What is the Autoimmune Protocol?
The Autoimmune Protocol, most commonly referred to as AIP, is a guideline for a healthier lifestyle! It is based on the pillars of health, which include nutrition, sleep, stress management, exercise and connection (social connection and connection with nature).
For a more detailed post, check out my AIP Basics post. To make sure you have a solid foundation for your nutrition pillar, there is an elimination diet that many people have had great success with. Or check out Sarah Ballantyne’s page. She championed the protocol and did a lot of research on the protocol.
In this post I explain the Core AIP diet. It is most commonly referred to as the AIP diet, or just AIP. Some people call it autoimmune paleo.
A modification was added to this diet in 2024, making it less restrictive. I explain the Modified AIP diet here.
For many, diet changes are the first step in using food as medicine to help the healing process! It’s aim is to reduce inflammation and allow the body to heal. And through careful reintroductions, it helps find foods that trigger inflammation or that we don’t tolerate as well as others.
This diet served me extremely well! My joint pain is gone and so many of my other symptoms are gone, or far less severe!
Why Eliminate Certain Foods?
The Core AIP Diet is designed to reduce systemic inflammation. It also helps in healing a leaky gut, and calm an overactive immune system. The elimination diet accomplishes this by eliminating foods that commonly trigger immune responses or aggrevate the gut. This allows your body time to reset and to heal.
Most people follow the elimination phase for 30 to 90 days. It is not meant to be a forever diet. Depending on your symptoms and goals, you might be able to reintroduce foods sooner or later.
During this time, you should focus on nutrient-dense, anti-inflammatory foods while steering clear of those that may be contributing to flare-ups or aggrevate your symptoms.
It is during the reintroduction phase, where you will most likely discover sensitivities or intolerance. I will explain the reintroduction in more detail in the reintroduction post.
Foods to Avoid on the Core AIP Diet
Don’t be alarmed! The list of foods to avoid is unfortunately very long! When people ask me what I have to eliminate. I usually tell them the list of foods I am allowed. It is a shorter list….lol
I know this list scares many people off! It scared me! But give it a try! And if this one is too much for you, hop over to the Modified AIP post and maybe start with that list first!
- Grains (including oats, corn, rice, quinoa, wheat, barley, rye)
- Legumes (beans, lentils, soy, peanuts)
- Dairy (milk, cheese, yogurt, butter, ghee)
- Eggs (both whites and yolks)
- Nuts and seeds (plus seed-derived spices: cumin, mustard, coriander, black pepper)
- Nightshades (tomatoes, potatoes, peppers, eggplant, paprika, chili; plus spices)
- Refined sugar, artificial sweeteners
- Processed and packaged foods (think preservatives, additives, colourants, flavorants)
- Industrial seed oils (canola, safflower, soybean, sunflower)
- Coffee and alcohol
Foods to Eat on the Core AIP Diet
The diet focusses on nutrient dense foods! Lots of protein and vegetables!
It is important to focus on qulity food wherever you can! Organic fruit and veg, and pasture-raised and hormone free meats! I know this is not always possible and can get very expensive, but where you can, focus on quality!
- Pasture-raised meats and wild-caught seafood
- Organ meats (liver, heart, kidney, etc.)
- A wide variety of non-nightshade vegetables (zucchini, broccoli, kale, sweet potatoes, carrots, butternut squash)
- Fresh fruit in moderation (especially low-sugar types like berries)
- Healthy fats: olive oil, coconut oil, avocado oil
- Fermented foods: sauerkraut, kombucha, coconut yogurt (unsweetened)
- Bone broth and gelatin-rich stocks
- Herbs and AIP-compliant spices (turmeric, ginger, thyme, basil, oregano)
- Herbal teas
Moderate your intake of these foods:
- Natural sweeteners like honey and maple syrup
- Coconut
- Fruit
- Black and green tea
Lifestyle Factors That Support AIP
Up top I mentioned the pillars of the Autoinne Protcol: The lifestyle factors we should focus on while on our journey to heal!
Keep these pillars in mind, as they will help you along the way! And also remember, that they help you while on the AIP diet.
Sleep: good healthy sleep patterns help the body to heal! Without good sleep, the best diet in the world is not enough to help us heal!
Stress: We have to manage stress more so than others! I did not realize the importance of it, until I was in a 3 month long flare up as a result of stress. And even though I was following AIP and hed felt better prior to this stress event, the stress set me back significantly.
Movement: It is so hard to get moving when we don’t feel well. But movement helps our system heal and become stronger. Movement also helps digestion. So consider going for a gentle walk or do some yoga! It will do magic for your and soul!
Connection: When I feel down, I don’t want to see people. I get it! But connecting with friends and loved ones is important! Don’t shut them out! They are there to support you! And if you go for walks outside, listen to the wind rustling in the leaves, the birds signing! Connection with nature has incredible healing powers!
How to Start the Core AIP Diet
There is no right or wrong way in starting the AIP diet. You can either go all in in one go, or you can ease into it! Choose what works for you!
Things that help are the following:
- Have the first week of meals planned out. Don’t overcomplicate the meals.
- Plan your gorcery shopping.
- Prepare and batch cook a few meals.
- Remove non-AIP foods, especially those that tempt you, from your refrigerator and pantry.
- Take note of how you feel, and if you can, start your symptom tracker as soon as possilbe. This is a good refernce mark for you that you can compare your healing journey to!
I spent about a week preparing. That meant eating the non-compliant vegetables and foods that have a limited shelf life.
For me it was finding a breakfast alternative other than eggs and learning how to make a salad without tomatoes or feta or other non-AIP foods. Our dinners we did not have to adapt too much. Protein with a vegetable and sweet potato or butternut. We keep it simple where we can!
Have that last little bit of red wine! Enjoy that coffee (but try to wean yourself off the caffeine as soon as you can). And enjoy those last treats! But know that you are embarking on a healing journey! It is a good thing!
Most importantly I found it was important to keep a postivie mind set! It is not goodbye forever to these foods. But instead a “see you later” for some, and a “I don’t want to eat stuff that hurts” for others.
You will discover new recipes. Your taste buds will change! It’s an adventure!
And most importantly, keep in mind it’s not about perfection, but progress.
Core AIP vs. Modified AIP: What’s the Difference?
Over the years, many reserachers and practitioners studied the Autoimmune Protocol. In January 2024, the elimination diet was updated to relfect some of these lessons learnt.
In short, they noticed that not everyone needs the full elimination phase to see results.
So they developed the Modified AIP diet: a gentler, more accessible version that includes certain foods previously excluded. These include white rice, quinoa, ghee and some legumes and some seeds.
This updated approach is grounded in emerging research and practitioner feedback, showing that many individuals can still experience significant healing without eliminating every single food in the original protocol.
The Modified AIP is especially helpful for those with limited resources, time constraints, or who find the full elimination phase too overwhelming. Both versions aim to reduce inflammation and support autoimmune healing, but the Modified AIP offers a more flexible path for those who need it.
Final Thoughts: A Personalized Approach
The AIP Diet is a powerful tool to help you feel better, uncover food triggers, and support your body’s healing. It’s not a magic bullet, but it’s a meaningful first step toward resetting, nourishing, and thriving.
And remember, if the Core AIP Diet is too restrictive for you, you might want to consider the Modified AIP Diet! In the end, you will discover what foods work for you, and you will end up with your own personalized diet!
I’d love to hear about your experience! Whether you’re just getting started or have been on the protocol for a while, your story can help others feel supported and inspired.
Drop a comment below to share your thoughts, tips, or questions! Or let me know what part of the AIP journey you’d like me to write about next. And if you found this post helpful, feel free to share it or connect with me on Instagram or send me an email. Let’s support each other on this healing path.
