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Autoimmune Paleo Diet (AIP)

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Some Reasons To Consider Autoimmune Paleo Diet:

  1. Autoimmune disease is a disease of inflammation that causes self-tissue attack
  2. Food is a powerful way to reduce inflammation and calm the immune system
  3. Diet may not be enough and specific protocols of gut healing and removing SIBO and immune support supplements may be needed
  4. Food is the biggest component of medicine in addressing AIP, but not the only one
  5. Some individuals have food sensitivities, which should incorporated into this diet. If you are sensitive to carrots for example, donít eat them while on AIP.
  6. Additional supplements are usually required to fully heal the gut.
  7. Brain Chemistry and Adrenal Fatigue are likely culprits in autoimmune disease and need to be addressed.
  8. Be cautious on the use of hormones or neurotransmitters in treating brain function and when using precursors to neurotransmitters.
  9. Undiagnosed Insulin Resistant Hypoglycemia is a big factor in inflammation that can contribute greatly to autoimmune disease, adrenal Fatigue and brain deregulation.

Eliminating these foods is important to reduce inflammation. All of the below listed foods can be gut irritants and exacerbate dysbiosis in the gut and contribute to SIBO (small intestine bacterial overgrowth).

AIP can help address the GALT imbalances (Gut Associated Lymphoid Tissue) in the intestines.

Because the gut contains such a large percentage of immune system GALT tissues (70%) that mediate the T & B Lymphocytes that carry out immune system attack by producing antigens or antibodies, the goal of AIP is to reduce this from occurring.

AIP Diet Phase 1: For 6 - 8 Weeks

Not Allowed AIP Diet Foods:

  • Nuts - including nut oils like walnut and sesame seed oils
  • Seeds - including flax, chia, and culinary herb seeds like cumin and coriander
  • Beans and Legumes - this includes all beans like kidney, pinto, black
  • Soy in all its forms
  • Grains - Corn, Wheat, Millet, Buckwheat, Rice, Sorghum, Amaranth, Rye, Spelt, Teff, Kamut, Oats, etc.
  • Alternative sweeteners - Xylitol and Stevia
  • Dried fruits and/or over-consumption of fructose (I recommend up to 2 pieces of fruit a day)
  • Dairy Products - including butter
  • All Processed Foods
  • Alcohol
  • Chocolate
  • Eggs
  • Nightshades - including tomatoes, potatoes, peppers, eggplant, mustard seeds, and all chiliís including spices
  • No vegetable oils - except olive oil and coconut oil are permitted
  • Culinary herbs made from seeds - mustard, cumin, coriander, fennel, cardamom, fenugreek, caraway, nutmeg, dill seed

Allowed AIP Diet Foods:

  • Vegetables - except nightshades
  • Fruits - limit to only 15 - 20 grams of fructose per day
  • Coconut products - including coconut oil, manna, creamed coconut, coconut aminos, canned coconut milk (with no additives like guar gum and carageen or BPA lined cans) shredded coconut (this list does not include coconut sugar and nectar
  • Fats - olive oil, coconut oil, avocados, lard, bacon fat, cultured ghee (certified to be free of casein and lactose).  Butter is not allowed
  • Fermented Foods - coconut yogurt, kombucha, water and coconut kefir, fermented vegetables
  • Bone Broth
  • Grass Fed Meats, Poultry and Seafood
  • Non-Seed Herbal Teas
  • Green Tea
  • Vinegars: Apple Cider Vinegar, Coconut vinegar, red wine vinegar, balsamic (that has no added sugar)
  • Sweeteners: occasional and sparse use of honey and maple syrup (limit to 1 tsp. per day)
  • Herbs: all fresh and non-seed herbs are allowed (basil tarragon, thyme, mint, oregano, rosemary, ginger, turmeric, cinnamon, savory, edible flowers)
  • Allowed are green beans, snow peas and sugar snap peas unless low FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) is needed. This is green beans are not mature bean seeds, they can be allowed. Not everyone in the Paleo world will agree and you may consider taking them out during Phase 1.
  • No mature beans seeds from the legume family

There are a few ways to approach reintroduction.

  1. 72 Hour Rule: It takes 72 hours to produce an IgA, IgG and IgM mediated antibody symptom. It can be physical or mental in nature. This includes symptoms of lethargy, brain fog, aching joints, rashes, stomach aches, numbness, feeling hung-over, bloating, gas, constipation, insomnia, fatigue, memory loss.
  2. Re-introduce only 1 food back every 5 days. When you re-introduce the food, eat enough of it to elicit a response. A small bite, then a few hours a spoonful and then that night a serving.
  3. Keep a food re-introduction notebook! If you have a sensitivity symptom and canít remember what or when they did the reintroduction. Write everything down.

Notes on FODMAPS Foods:

  • High FODMAPS (which stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols) may disagree with some people on the AIP diet.
    This includes foods like: nectarines, coconut or onions which may bother some people.
  • Go here for a great Paleo Low FODMAPS shopping list:
  • If you are reacting to certain starches in foods, it may be a sign that high FODMAPS need to be eliminated from your diet.
  • Ashwagandha is an adaptogenic herb that supports adrenal fatigue and is in the nightshade family. It should be eliminated during the first phase of AIP.  It is usually well tolerated in general by most people.
  • If you are FODMAPS sensitive then eliminate Ashwagandha for 10-14 days and then slowly reintroduce.

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