Graphic titled ‘The Modified AIP Diet: The Gentler Approach to Autoimmune Healing’ with green background, flower illustrations, and a circular icon showing broccoli, banana, and fish. Represents dietary guidelines for autoimmune support.
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Modified AIP Diet Explained: A Gentler Approach to Autoimmune Healing

ByUli

Your healing journey is worth remembering - save this for later.

The Modified AIP Diet is a flexible, science-backed update to the original Autoimmune Protocol. It is designed to support healing without the overwhelm of the full elimination. Whether you are new to AIP or looking for a more sustainable approach, this updated version could be the key to long-term autoimmune wellness.

Clipboard lying next to some cut up garlic. Text on the clipboard reads: Modified AIP Elimination Diet: Reset your gut and calm inflammation.

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.

Infographic titled 'Pillars of the Autoimmune Protocol – A toolbox to help you manage your autoimmune condition!' showing six labeled pillars under a roof labeled 'AIP: Reset. Nourish. Thrive.' The six pillars represent: Nutrition, Stress Management, Movement, Sleep, and Connection (both social connections, and connecting with nature). Each pillar includes a short description and icon: a plate of food, a stress-relief symbol, gym equipment, sleep imagery, group of people, and nature scene. The base of the structure reads 'Thyme and Balance'.

In this post I explain the Modified AIP diet. It is a little bit different to the Core AIP diet which I explained in this post. The Core AIP diet was updated in 2024, to include more flexibility and variety. I explain it a bit more down below.

When people refer to the Modified AIP, they generally include the term ‘modified’, while the Core AIP diet is most commonly referred to as the AIP diet, or just AIP. Some people call it autoimmune paleo. If you are not 100% sure if a recipe is Core AIP vs Modified AIP, refer to the elimination guide to see what foods are allowed and not allowed in each.

What Is the Modified AIP Diet?

The Modified Autoimmune Protocol (Modified AIP) is an update to the original AIP diet (now often referred to as Core AIP diet). It was updated in early 2024 and is designed to make autoimmune healing more accessible, flexible, and sustainable for a wider range of people.

While the Core AIP Diet remains a powerful tool for those with complex or severe autoimmune symptoms, the Modified AIP offers a gentler approach that still supports immune regulation and gut healing. And this is possible without requiring the full elimination of every potentially inflammatory food.

Similar to the Core AIP diet, this elimination diet should be followed for 30 to 90 days. Track your symptoms and when you feel you are ready, start reintrodcuing foods slowly.

Why Was the AIP Diet Modified?

Over the past decade, practitioners and researchers have gathered extensive feedback from thousands of people using the AIP diet. What they found was encouraging: many individuals experienced significant improvements in symptoms and quality of life without needing to follow the full elimination phase.

The Modified AIP was created to reflect this reality, offering a version of the protocol that balances scientific rigor with real-world practicality.

This version of the diet is not yet widely known, so most recipes you see will only refer to AIP complaint. That means they are most likey referring to the Core AIP compliant list of foods. All of these recipes are still very useful resources and can be used by anyone on the Modified AIP diet.

A list showing the difference between Core and Modified AIP. Listing different food groups that are allowed in Modified but not in core AIP. This is not a comprehensive list, but only a snapshot.

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.

Foods to Eat on the Modified AIP Diet

The Modified AIP diet allows for some more flexibility and has added a few foods back in. For the most part, these are minimally inflammatory foods.

  • Some grains, such as white rice and quinoa (gluten-free grains that are well tolerated by many)
  • Ghee (clarified butter with minimal dairy proteins)
  • Legumes like lentils and chickpeas (excluding soy)
  • Certain seeds such as flax, chia, cocoa, and hemp
  • Some types of dairy like full-fat yogurt or kefir (for those who tolerate it)

Who Is Modified AIP For?

The Modified AIP is ideal for:

  • People who find the full elimination phase too restrictive or stressful
  • Those with limited time, budget, or cooking resources
  • Individuals who have already done some healing and want a more sustainable long-term approach
  • Anyone looking to ease into the AIP lifestyle without diving into the deep end
  • And possibly for people that would like to follow a plant-based AIP diet

It’s also a great option for families or caregivers supporting someone with autoimmune disease, as it’s easier to implement in shared meals and daily routines.

Is Modified AIP Less Effective?

I would think it is not necessarily less effective! The effectiveness of any healing protocol depends on the individual. For some, the full Core AIP may be necessary to calm severe symptoms. For others, the Modified AIP provides enough support to see meaningful improvements in energy, digestion, pain, and mood.

It’s not about “watering down” the protocol. It’s about tailoring it to what works best for your body and your life. Unfortunately this is not a one-size-fits-all.

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.

The Modified AIP diet allows for more variety and should make it a bit easier! 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.

Frequently Asked Questions about the Modified AIP diet:

Most people follow the elimination phase for anywhere between 30 and 90 days. This gives the body time to calm inflammation and restore balance before reintroducing foods. Your symptoms will guide you. If you feel better sooner, you can reintroduce foods sooner. But try not to stay on it for longer than 90 days because then it becomes more difficult to reintroduce foods.

Yes, this can happen. Some people take a few days for the body to adjust. Some symptoms of adjusting include fatigue, brain fog, or mood swings. Remember to stay hydrated, rest, and monitor your symptoms.

Don’t stress about it. Just get back on your AIP plan as soon as you can. This is a good opportunity to note any symptoms or side effects. It doesn’t reset your entire journey, but it can provide helpful feedback for reintroductions.
Remeber, this is not a diet challenge like the Whole30 or others. This is your healing journey! If you make mistakes, that’s OK. This journey is not always easy and we need to be kind to ourselves!

That’s no problem at all! There are many recipes that do not use coconut. The protocol is flexible around individual allergies. For oils, just replace with olive oil or avocado oil. Bacon grease (from AIP compliant bacon) is also a great option!

Modified AIP is probably better than the Core AIP diet (which is more restrictive). But it is still a very restrictive diet. It is important to make sure you get all your nutrients and calories, which on elimination diets can be a bit more tricky to navigate.
It is important to make sure you consume enough calories and all the nutrients you need. Defintely work with a qualified nutritionist or practitioner.

Compared to the Core AIP diet, the Modified AIP diet is more suitable for vegetarians, it provides more flexibility for vegetarians by allowing rice, pseudo-grains, and some legumes. 

But, getting enough protein, and balanced protein will be difficult. You might want to consider talking to a professional to help with nutritional guidance.

The AIP diet without cooking can still work by focusing on batch-cooked basics and minimal-prep foods. Think sheet-pan meals, slow cooker recipes, one-pot soups, or simple meat + veg combos. You can also:

  • Use meal delivery services offering AIP-compliant meals
  • Shop pre-chopped veggies, pre-cooked meats, and frozen options
  • Make use of bone broth, canned salmon, or tuna (in water or olive oil)

You don’t have to love cooking—just find what works with minimal effort.

The Core AIP elimination phase is designed to give your body the best chance to heal by removing the most common inflammatory triggers. However, some people need to follow a Modified AIP diet right from the start due to allergies (e.g., coconut), pregnancy, weight loss, or other medical conditions like SIBO or histamine intolerance.

In general:

  • If you can tolerate the full Core AIP → start there for best results
  • If you know certain AIP staples don’t work for you → modify from the beginning
  • Always listen to your body and consider working with a practitioner

If you’re ready, going cold turkey on AIP can bring quicker relief, especially during a flare-up. But for most people, gradually removing trigger foods over 1–2 weeks can ease the transition and reduce overwhelm. Consider phasing out gluten, dairy, sugar, and caffeine first, then the rest.

Whichever you choose, the most important part is consistency – not perfection.

No, the AIP diet is not a cure, but it can help manage symptoms and reduce inflammation.

The AIP Diet is a powerful tool to support autoimmune health by reducing inflammatory triggers, healing the gut, and calming the immune system. However, it’s important to understand that autoimmune diseases cannot be cured.

Your healing journey is worth remembering - save this for later.

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