Autoimmune Protocol (AIP)
What is the Autoimmune Protocol (AIP) Diet & Why We Care
What is it?
The Autoimmune Protocol (AIP) is a long term elimination diet strategy, which focuses on both food and lifestyle. It is designed to get rid of foods that commonly trigger inflammation, gut issues, or full blown autoimmune conditions.
Eliminating these foods in the short-term acts as a reset for your body, and the reintroduction phase allows for you to identify the foods that trigger negative reactions for your body specifically. Therefore, it is not a diet, but a strategy to understand what foods support your overall health and well-being, and what foods do not serve you.
This protocol has been an effective treatment for some people that suffer from common digestive problems and mild stomach issues, leaky gut, rheumatoid arthritis, inflammatory bowel disease, and other conditions that negatively affect your immune system.
We are not doctors, we just create food for the AIP diet so that you have the freedom to live your life while in any phase of the diet. Make sure to consult a healthcare professional for medical advice if you are looking to start this protocol.
For MUCH more information on what the AIP diet is, check out this incredibly in depth overview from Dr. Sarah Ballantyne (the Paleo Mom). She is a medical professional and our favorite expert and resource.
Lifestyle Changes
In addition to the dietary changes, you are encouraged to commit to lifestyle changes during the elimination phase (and hopefully develop good habits you can take with you moving forward). These changes are no secret, they are advice as old as time:
- Get enough sleep! When you’re healing from general discomfort, or an autoimmune disease, it is SO important that you prioritize your sleep. The body goes through very important rebuilding processes while you snooze. Try and go to bed at the same time every night, and wake up at the same time every morning.
- Limit foods that are highly processed and full of chemical preservatives. Even if they are technically appear to be compliant, they are often triggering and will not help as your body is trying to reduce inflammation.
- Move your body! While this can difficult when you are struggling with autoimmune disorders (or let’s be real, just when you are living a busy life and can’t find the time), it is so important. Try adding a 15 minute walk into your schedule twice a day if that is all you can fit in. It’s good for the body, but also as a moment to clear your head.
So what can I actually eat?
The autoimmune paleo diet can be divided into 6 primary categories of safe foods: vegetables (such as arugula, cauliflower, or kale), herbs and spices (like basil, cilantro, or turmeric), fruits (such as apple, mango, or plum), proteins, healthy fats like coconut oil and beef tallow, and pantry staples.
Common food you are trying to avoid are nuts and seeds, nightshades, highly processed foods, legumes, dairy, gluten and grains, eggs, alcohol, and all additives and sugar.
For a full list of food to enjoy and to avoid, check out these printable guides from Unbound Wellness! We love having them pinned up in our kitchen for guidance.
As Zora always says: keep your plate colorful! Her advice, “half your plate should be vegetables! Steam them, roast them, eat them raw: whatever you like. Then have clean protein like 100% grass fed beef or organ meat on ¼ of your plate. The last bit should always be fermented foods like sauerkraut or kimchi!”.
Okay, organ meat can sound pretty icky to many people. But, it is one of the most nutrient dense foods you can eat! Check out this simple and delicious recipe from Phoenix Helix for chicken hearts to get started.
The AIP diet recommends up to 9 servings of vegetables a day! It’s best to not overdo fruit, and to stay at about 2 servings per day. Your pantry items are fairly limited, so we suggest getting creative with the herbs and spices you have access to.
Need more recipe ideas? Zora’s favorite AIP cookbook that her family swears by is The Autoimmune Paleo Cookbook by Mickey Trescott. Check it out here.
Why Zora cares about the AIP diet
A couple of years ago, Zora was doing a demo in Whole Foods, when she spoke with a woman that asked her if we had any nightshade-free options. Having no idea what that meant, Zora started looking into nightshade allergies and ultimately the AIP diet. The AIP community communicated one thing very clearly: we are trapped spending way too much of our time prepping food!
Zora grew up in communist Czech, and the one thing Zora cares about more than anything is that people feel free to explore and enjoy their lives the way they want to. The core of that freedom comes from feeling your best, which all starts with the food we eat. She became incredibly passionate about making food that would give the AIP community freedom to run errands, go on adventures, and enjoy their travels. She started cooking compliant dinners for her own family so that she could find meat and vegetable combinations that tasted great and, more importantly, made them feel their best.
Now, Zora is working closely with leaders in the AIP community to create products that will support you through the diet. If you ever have ideas for products that you are missing during the AIP diet, contact support@wildzora.com.
AIP Meat and Veggie Bars
Our two compliant meat and veggie bars were our first AIP products. They are filling and balanced protein-packed snacks with a whole serving of vegetables.
Mediterranean Lamb Bar-This AIP meat and veggie bar is a delicious and savory blend of Mediterranean-inspired lamb with highlights of rosemary, spinach, garlic and turmeric. It is made with free-range lamb raised by American farmers.
Ingredients: Natural Lamb, Organic Vegetables, & Fruit (Spinach, Unsulphured Apricots, Dates, Garlic, Celery, Onion), Sea Salt, Oregano, Rosemary, Turmeric.
Apple Pork Bar-This AIP meat and veggie bars is made with natural pork, a hint of cinnamon and familiar notes of parsley, sage, rosemary, and thyme will remind you of Grandma's cooking and idyllic times when life was simpler. In addition to being AIP, this bar is allium (garlic and onion) free.
Ingredients: Natural pork (raised without added hormones or antibiotics), organic fruits and vegetables (kale, apple, unsulphured apricots, dates, parsley, sage, rosemary & thyme, sea salt and cinnamon).
Our bars have a shelf life of 12 months in their sealed packaging after the date of manufacture.
No MSG or chemical additives. No added sugar.
AIP Instant Soups
Our instant soups are made so that you always have an easy, savory snack in your bag that is packed with real free-range chicken, vegetables, and stomach-calming broth.
Lemon Chicken Soup-Inspired by Avgolemono a traditional greek soup with a chicken and lemon base, this soup is light and citrusy.The addition of spices like turmeric and ginger have a calming, anti-inflammatory affect. Ready in seconds, just add water!
Ingredients: Organic fruit and veggies (carrots, lemon, onion, cilantro, parsley, rosemary), 100% antibiotic-free free-range chicken, celery, green onion, turmeric, shallots, nutritional yeast, sea salt, ginger, dill, bay leaf.
We have two new AIP soups coming! Sign up to stay tuned.
No MSG or chemical additives. No added sugar.
AIP Freeze-Dried Meals
Our freeze-dried meals have a 36 month shelf life. Just add hot water and your autoimmune protocol compliant meal is ready in 10 minutes!
Summit Savory Chicken Meal-A wholesome and hearty freeze-dried meal made with free-range chicken, tons of veggies, organic herbs, and spices. No grains, no added sugar, no nightshades.
Ingredients: Free-Range Chicken, Organic Spinach, Broccoli, Sweet Potato, Onion, Organic Carrot, Mushroom, Organic Lemon, Green Onion, Organic Parsley, Organic Cilantro, Turmeric, Organic Garlic, Sea Salt.
Mountain Beef Meal-A flavorful savory freeze-dried meal made with 100% grass-fed beef, organic veggies, and classic stew spices. No grains, no added sugar, no nightshades.
Ingredients: Grass-Fed Beef, Organic Carrot, Organic Kale, Onion, Mushroom, Celery, Broccoli, Green Onion, Organic Parsley, Organic Garlic, Sea Salt, Organic Thyme, Marjoram.
AIP Air-Dried Fruit Mixes
The elimination phase of AIP recommends a very limited intake of fruit. We created our air-dried fruit mixes for when you are having that sweet craving, and you want a few bites of fruit to tide you over. The mixes are completely resealable and lightweight, so that you can have them in your car, keep them in your desk, or throw them in your hiking bag.
The only ingredients in our fruit mixes are: organic fruit. We don’t add any sugar, dyes, sulfites, or preservatives. The peels are even left on in our Harvest mix so that you are getting the full nutritional benefit of the fruit. Plus, the peels are really tasty!
Harvest Fruit Mix-Organic Figs, Organic Oranges, Organic Pears
Orchard Fruit Mix-Organic Apricot, Organic Apple, Organic Cherry
Tropical Fruit Mix-Organic Mango, Organic Banana, Organic Pineapple
Wondering about the health benefits of air-dried fruits, and why ours are different? Click here to read more.
Resources we love
- Dr. Sarah Ballantyne (the Paleo Mom) is the ultimate AIP resource for medical knowledge, recipes, and motivation
- Tracey @wholedailylife & wholedailylife.com is a registered dietician with an ancestral approach to nutrition who works specifically to help heal those struggling with Hashimoto’s and SIBO
- Mickey Trescott @mickeytrescott & autoimmunewellness.com is the founder of Autoimmune Paleo. Her cookbook is our go-to resource for amazing AIP recipes, and her podcast is wonderful!
- Annie @balancedinhealing is a foodie living with lupus and hashimotos that keeps it SO real, honest, and hilarious sharing her experience.