By Dr. Jane B. Ayala, FACR and Dr. Thomas A. Rennie, FACR Board Certified in Internal Medicine and Rheumatology
The Autoimmune Protocol (AIP) diet is a specialized version of the Paleo diet designed to help reduce inflammation, support gut health, and identify foods that may trigger immune reactions in people with autoimmune conditions.
It’s meant to be followed short-term (usually 4–8 weeks) as an elimination phase, followed by a gradual reintroduction phase to identify which foods your body tolerates.
PLEASE NOTE: the only diet that has been so far proven to help with Rheumatoid Arthritis and endorsed by trials and American College of Rheumatology (ACR) has been the Mediterranean Diet.
Remember that each person is unique and what works for you might not work for someone else. Also, there is not ONE uniform AIP protocol.
How the AIP Diet Works
The AIP diet focuses on:
- Reducing inflammation by removing foods that may irritate the gut or trigger the immune system.
- Healing the gut lining, which may help reduce immune overreaction.
- Reintroducing foods slowly to find personal triggers.
Phase 1: Eimination Phase
During this phase, you remove potentially inflammatory foods such as:
Foods to Avoid:
- Grains (wheat, rice, oats, corn)
- Legumes (beans, lentils, soy, peanuts)
- Dairy products
- Eggs
- Nuts and seeds
- Nightshade vegetables (tomatoes, peppers, eggplant, white potatoes)
- Processed foods, refined sugars, alcohol
- Coffee and food additives
Foods to Focus On:
- Lean meats and fish (preferably grass-fed or wild-caught)
- Organ meats and bone broth
- Vegetables (except nightshades)
- Fruits (in moderation)
- Healthy fats (olive oil, coconut oil, avocado)
- Fermented foods (sauerkraut, kombucha)
- Herbs and non-seed spices
This phase is followed for about 30–60 days, or until you notice improvement in symptoms like fatigue, joint pain, or digestive issues.
Phase 2: Reintroduction Phase
After your symptoms stabilize, you reintroduce foods one at a time, every 3–5 days, to see if they trigger any flare-ups.
If a food causes pain, fatigue, or digestive upset, you remove it again and try later.
This helps you create a personalized anti-inflammatory diet that’s sustainable long term.
Potential Benefits Include:
- Reduced inflammation and joint pain
- Better digestion and gut function
- More stable energy levels
- Improved sleep and mental clarity
However, results vary — some people experience significant improvement, while others notice minimal change.
Cautions and Considerations
- The AIP diet is restrictive, so it can be hard to follow long term.
- It may lead to nutrient deficiencies if not carefully planned.
- It’s best done under the supervision of a physician or registered dietitian familiar with autoimmune diseases.
- It’s a complementary approach — it should not replace medications like DMARDs or biologics that control disease activity.