What is the AIP Diet (Autoimmune Protocol vs. Autoimmune Paleo)
The Autoimmune Protocol (AIP) Diet: A Woman’s Guide to Healing from the Root
I see you navigating the often-overwhelming world of inflammation, exhaustion, hormonal complaints, and autoimmune diseases… feeling unheard and dismissed. You're not alone in this journey, and it's time we take a compassionate, empowering approach to your best self.
Could this one be the roadmap to healing you’re looking for? Let’s unpack this together, shall we?
💡Did you know? Autoimmune diseases affect women at far higher rates than men, yet mainstream medicine often dismisses their symptoms—labeling them as stress, anxiety, or “just part of getting older.” If you’ve ever felt unheard when explaining your fatigue, joint pain, brain fog, or gut issues, you’re not alone. We’ll get there in a sec.
Ok, Dr. K, but… What Is the AIP Diet?
The AIP diet is an elimination diet designed to remove foods that commonly trigger inflammation and immune system dysfunction. It’s like hitting the reset button on your health—allowing your body to heal before gradually reintroducing foods to identify what works for you.
Why Women May Need AIP More Than Anyone Else
Autoimmune diseases like Hashimoto’s thyroiditis, rheumatoid arthritis, lupus, and multiple sclerosis disproportionately affect women. Hormonal fluctuations, pregnancy, and even stress levels all play a role in triggering these conditions. Conventional medicine often prescribes symptom-masking medications rather than addressing what’s driving these diseases in the first place.
The AIP diet goes deeper, helping to:
Heal gut permeability (leaky gut), a common driver of autoimmune flares
Reduce systemic inflammation, which fuels joint pain, skin issues, and fatigue
Stabilize blood sugar and hormones, essential for energy and mood balance
Support immune system regulation, reducing the likelihood of new autoimmune conditions developing
What Foods Are Eliminated on AIP?
To create a healing space, we temporarily set aside:
Grains: including wheat, oats, rice, and corn.
Dairy: such as milk, cheese, and yogurt.
Legumes: beans, lentils, soy, and peanuts.
Nightshades: tomatoes, potatoes, eggplants, and peppers.
Eggs: a common immune trigger (especially the egg white).
Nuts and seeds: this includes coffee and chocolate—yes, it's tough, but it's temporary.
Processed oils: like vegetable, canola, and soybean oil.
Refined sugar and alcohol: Both can disrupt gut health.
What Foods Can You Eat on AIP?
Let's focus on the abundance you can enjoy:
High-Quality Meats and Seafood: Think grass-fed, pasture-raised, and wild-caught options.
Healthy Fats: Avocados, coconut oil, and olive oil are your friends.
Nutrient-Dense Vegetables: Minus the nightshades, there's still a rainbow to choose from.
Fermented foods: sauerkraut, kimchi, and kombucha to support gut health.
Bone Broth and Organ Meats: Rich in collagen and essential nutrients.
Herbs and Gut-Friendly Spices: Turmeric, ginger, and oregano add flavor and healing properties.
Supplements That Support Healing (Without Causing More Harm)
Many women turn to supplements for additional support, but not all supplements are created equal. These are often recommended in the AIP protocol, but here’s what to look for before buying:
🔹 Omega-3s: Essential for reducing inflammation, but make sure your fish oil is GOED- or IFOS-certified for purity, potency, and heavy metal testing. Many brands cut corners, leading to oxidized oils that do more harm than good.
🔹 Probiotics & Akkermansia: Supporting gut microbiome diversity is key, but avoid probiotics with unnecessary emulsifiers like polysorbates, carrageenan, or soy lecithin. These can irritate an already inflamed gut, worsening symptoms rather than helping them heal.
🔹 Collagen & Gelatin: These help rebuild gut lining, but opt for brands that are third-party tested and free from additives.
🔹 Vitamin D & Magnesium: Essential for immune function and reducing inflammation, but avoid magnesium oxide, which is poorly absorbed and offers little benefit.
Beyond Diet: The Lifestyle Piece of Healing
Healing isn’t just about food. Women with autoimmune conditions often deal with chronic stress, sleep disruptions, and under-prioritized self-care.
✅ Prioritize deep sleep. Lack of sleep increases cortisol, worsening autoimmunity. Aim for 7-9 hours nightly.
✅ Regulate stress—breathwork, meditation, and gentle movement (yoga, walking) lower inflammation. Pro tip: Try a hot bath with Epsom salts at night, and thank me later!
✅ Minimize toxin exposure by reducing plastics, synthetic fragrances, and household chemicals.
Listen to your body—symptoms are messengers, not annoyances to be ignored. Sometimes keeping a symptom and feelings journal is extremely helpful! You can evaluate progress and also drawbacks while introducing foods.
The Bottom Line: AIP is a Tool, Not a Life Sentence
The AIP diet isn’t meant to last forever. It’s a structured elimination and reintroduction process that helps you identify what fuels your symptoms.
We’ve talked about how stress impacts every single cell of our bodies, so if you find this approach is adding to that state, please revaluate! Working with a practitioner may be the way to talk.
For women struggling with thyroid disorders, PCOS, lupus, or gut issues, AIP can be a game-changer—but it should be adapted to fit your needs.
Healing is possible. You don’t have to accept exhaustion, pain, and digestive distress as normal. If you’re ready to take control of your health, I’m here to guide you.
As always, I’ve got your back! Wondering What Foods to Include & Foods to Avoid on AIP? Say no more.
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