At a high level, Autoimmune Paleo (AIP) is a healing diet designed to avoid inflammatory foods which might trigger autoimmune responses. The diet tends to focus on nutrient dense foods to assist in healing the gut. Common foods that are staples of the AIP diet includes:
– Vegetables (excluding nightshades)
– Fruits
– Proteins
– Healthy Fats
While excluding more inflammatory foods such as:
– Grains
– Dairy
– Soy
– Eggs
– Nightshades
– Nuts & Seeds
– Legumes
– Artificial Sugars
– Additives
Most AIP followers begin with an elimination phase, removing the most inflammatory items and limiting food choices to a narrow selection. Once an appropriate amount of time has been spent in the elimination phase (and inflammation has been sufficiently suppressed) then reintroduction can follow and food choices can begin to expand.
There are lot’s of different protocols and opinions for which foods should be re-introduce (as well as the order and timing of re-introduction). Although I can appreciate the scientific approach many take to reintroduction one thing is for sure… everyone is different and you have to listen to your body (and intuition) to reintroduce the right foods and timelines that work for you. For example, just because you are excited to add moderate amounts of alcohol back into your diet during you re-introduction (and the articles you are reading say it’s fine at this stage), this might not be the best idea for you. If you have had symptom flare-ups with alcohol before, then take it slow and make sure you give yourself the needed time to heal before moving on to the next stage. Personally, I realized early on that some items (like eggs and alcohol) simply do not agree with me. I am still trying to work these items back in somehow (even if just limited) but slow and steady wins the race.
Just to give you an idea, reintroduction phases may look a little something like this (example):
Phase 1:
– Egg yolks
– Legumes
– Seed based spices
– Grass-fed ghee
Phase 2:
– Seeds
– Nuts
– Cocoa
– Grass-fed butter
Phase 3:
– Cashews
– Coffee
– Grass-fed cream
– Fermented dairy
– Eggplant
– Bell peppers
– Paprika
Phase 4:
– Grass-fed whole milk
– Grass-fed cheese
– Chili peppers
– Tomatoes / Potatoes
– Nightshade spices
– White rice
– Alcohol (in larger quantities)
I personally live somewhere in between phase 2 and 3 comfortably. I tend not to consume nightshades but I can tolerate paprika in small quantities. Coffee flavored “ice cream” (not traditional ice cream like you are thinking) is ok for me as well but in moderation. Also, I do handle home made yogurt very well and enjoy cashews in one of my favorite snacks, Lara Bars! but the trick is… its all up to you and what you are comfortable with. I have found happiness in this hybrid approach between AIP and some of the other diets but I mostly lean on AIP (while having tiny cheats here and there).
For snack, meal, food recommendations and reviews check out my Food Reviews page and posts here.
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