AIP Keto Food List
The Autoimmune Protocol (AIP) is a way of eating that can help with autoimmunity, or when the body attacks itself for no good reason. When you have an autoimmune disease or are experiencing signs of autoimmunity, your immune system may be overactive and see normal proteins as threats, so it attacks them. That’s why with autoimmunity, the body ends up attacking its own cells and organs. The AIP is one way to help bring your immune system back into balance by removing common irritants and food sensitivities such as nightshade vegetables, eggs, nuts and seeds, grains. These can all trigger immunoglobulin G antibodies (IgG), which is a sign that the body recognizes these things as potentially harmful. The AIP has been shown to reduce activation of T-cells (another type of white blood cell), MCH- IgG antibodies (a marker of inflammation found on red blood cells) and other inflammatory markers.
Who should try an Autoimmune Protocol?
Anyone who has an autoimmune disease (such as Hashimoto’s, Crohn’s, colitis, diabetes, rheumatoid arthritis, psoriasis, psoriatic arthritis, sarcoidosis, lupus, hyperthyroidism, etc.) or is experiencing signs of autoimmunity (such as unexplained joint pain, unexplained gut issues, unexplained skin issues, etc.) may benefit from trying the AIP. Autoimmunity is actually quite common and affects up to 50% of the population, but the symptoms can vary widely.
How to do the Autoimmune Protocol?
The AIP involves removing common food sensitivities for a period of time to see how you feel without them. It’s important to note that although the AIP is a very restrictive diet, you don’t have to do it forever. Some people may only need a few months on the protocol to feel like themselves again, while others may need it for the rest of their lives. The idea is to do what’s necessary to bring your immune system back into balance, so you can feel good again. During the AIP you will do a full elimination with a re-introduction phase after 3-4 weeks. This means you will remove all known food sensitivities for 3-4 weeks, then introduce them back one at a time to see how you react. You’ll want to keep a food journal to make this easier. You can follow the AIP food list to help you eliminate the foods that are common irritants.
AIP Keto Food List
|Exclude||all seeds and spices, nuts, eggs, dairy, sugar and sweeteners, processed foods, grains and pseudocereals, legumes, nightshades (potatoes, tomatoes, any peppers, eggplant, ashwagandha, goji berries), any nightshade spices (paprika, jalapeno, habanera, ground red, chili, cayenne), curry, alcohol, preservatives, fructose, aspirin and ibuprofen, citrus fruits, coffee, cacao, soy and soy|
|Meat (preferably organic)||any fatty, not lean, preferably game. Beef, pork, lamb, rabbit, chicken, duck, turkey, goose|
|Fish (preferably wild)||any fatty, the smaller the size the better (anchovies, capelin, sardines, herring, salmon, cod, halibut, mackerel)|
|Seafood||clams, crabs, crayfish, lobster, mussels, octopus, oysters, squid, shrimp, scallops|
|Subproducts||liver, kidneys, hearts, tongue, etc. The more frequent the better, in small portions|
|Dark greens||chard, kale, spinach, lettuce, endive, watercress, arugula, celery, bok choy, green onions, broccoli, cabbage, other cruciferous, dandelion greens|
|Fermented vegetables||kimchi, sauerkraut, any fermented vegetables|
|Other vegetables||onions, garlic, leeks, chives, shallots, spring onions|
|Fruits and berries||avocados, blueberries, blueberries, raspberries, strawberries, blackberries, currants, cranberries, olives|
|Vinegar||apple, balsamic, coconut, white wine, lemon juice, lemon extract|
|Coconut foods||milk and cream, butter, manna, shavings in moderation.|
|Spices||parsley, garlic, dill leaves, basil, coriander, cloves, turmeric, cumin, ginger, cinnamon, cardamom, mint, oregano, saffron, rosemary, thyme, sage, tarragon, bay leaf, horseradish|
|Mushrooms||any that grow in the sun|
|Oils for cooking||avocado oil, melted butter (ghee), coconut oil (refined can be used), red palm oil, lard|
|Oils for dressings||cold-pressed olive oil, avocado oil, MCT oil|