“I’m not telling you it’s going to be easy.
I’m telling you it’s going to be worth it.”
This post is part of a series on the Paleo Autoimmune Protocol (AIP):
- What is the Paleo Autoimmune Protocol?
- Reintroducing Foods on the Paleo AIP
- Today’s post: FAQ and Tips for Success
- Paleo AIP Grocery List
- 20 Egg-Free Breakfasts and Desserts
- Nightshade-Free Survival Guide
- Paleo AIP Road Trip
- Autoimmune Paleo Cookbook Review
- My Experience with the AIP
- 75 Paleo AIP Thanksgiving Recipes
What can I eat?
- You can enjoy fresh meats, fats, fruits, and all fresh vegetables except the nightshades. In the series links above, I’ve provided a link to an AIP grocery list.
- Many of the recipes on my blog are AIP-friendly, and my What Do I Eat post contains two sample autoimmune meal plans.
- The following websites have many AIP recipes: Phoenix Helix, Autoimmune Paleo, A Clean Plate, Paleo Mom, Nutrisclerosis, and Chowstalker. Autoimmune Paleo even has a cookbook that includes over 100 recipes.
- Angie Alt often posts photos of her meals on her facebook page, under the title “This is What AIP looks like.” She is on the protocol long-term and is an excellent resource.
- Avocados make a great snack, as do coconut chips. Also, you can enjoy AIP approved treats in moderation. This list includes links to recipes for AIP-friendly desserts.
- Most deli meats, cured meats, hot dogs, beef jerky and pre-cooked meat contain nightshade spices and sugar, as well as other additives and must be avoided. However, there are a few exceptions: US Wellness Meats sells sugar-free bacon, plain beef jerky and night-shade free summer sausage. Whole Foods has a line of “Naked Meats” (completely unseasoned). Boar’s Head and Dietz & Watson both have an “all-natural roast beef” seasoned with only salt and pepper. Unfortunately their other “all-natural” meats all contain nightshade spices, so stick with the roast beef.
- There are also specific healing foods recommended for people with autoimmune disease, so start adding these to your diet as well: organ meats, bone broths, fermented foods and a wide variety of vegetables.
How long do I have to stay on the protocol? The protocol was originally designed as an elimination diet to determine if you have food intolerances. You restrict the foods for 30 days, and then reintroduce them one at a time to see if you have a negative reaction. Some people choose to stay on the protocol long-term, but that can be unnecessarily challenging. Most people can reintroduce at least one food on the restricted list, if not all of them.
Why can’t I just do an allergy test? The autoimmune protocol addresses food intolerances, which are different from allergies. Food allergies are life threatening, often sending people to the hospital in anaphylactic shock. Intolerances, on the other hand, ramp up inflammation in the body over time, exacerbating the symptoms of autoimmune disease. Unfortunately, there is no scientifically proven lab test for food intolerances. (Although there are tests sold under the names IgG, Alcat, Enterolab, EAV and Muscle Testing, these tests often give both false positives and false negatives.) For that reason, the elimination diet is the gold standard for discovering food intolerances. It takes effort, but it’s your only guarantee of accurate results.
Do I need to be symptom-free before I start reintroducing foods? No. It can take a long time to become symptom-free, especially if there are factors involved that have nothing to do with food. As long as you have been on the protocol for 30 days, you can start reintroducing foods again. That is enough time for the foods to have cleared your system, so your body can give clear signals during the reintroduction phase. If you find you react to all of the AI protocol foods, than that’s a sign from your body to stay on the protocol longer; wait 3 to 6 months and reintroduce the foods again.
Why is the reaction to a food stronger after the elimination diet? When you eat a food regularly, to which you are intolerant, your body goes into a chronic state of inflammation in response. Symptoms vary from person to person. It might be digestive distress or joint pain or mood swings. For people with autoimmune disease, it exaggerates the symptoms of your disease. When you eliminate this food for 30 days or more, two things happen: (1) You start to feel better, and (2) your body has a chance to calm down its defenses. Then, when you reintroduce the food, the response can be acute. Although it feels bad, this is actually a good thing, because you have a clear communication that this food harms your body. As long as you stop eating the food, the acute response goes away, and you return to feeling better than ever before.
I have autoimmune disease and am just now learning about the paleo diet. Should I start right away with the autoimmune protocol, or begin with the full paleo diet (without the added AIP restrictions)? Begin with full paleo for 3-6 months. This will be a big change already, and some people are lucky enough to go into remission with no further restrictions needed. If, after 3-6 months, you haven’t seen the results you want, then transition to the autoimmune protocol.
I developed constipation after starting the AI Protocol. Why would this happen? When you make a big change to your diet, constipation is a common temporary side effect. As your body adjusts to the new diet, this should clear on its own. During the transition, some things that can help are: (1) be sure you’re eating enough fruits and vegetables, (2) be sure you’re drinking enough water, (3) prune juice, (4) magnesium citrate, (5) probiotics/fermented foods, (6) digestive tonics, (7) abdominal massage, (8) squatty potty (you don’t have to buy one; you can often substitute a small stool at home), (9) enemas.
I’m already thin and can’t afford to lose any more weight. How can I make sure I’ll maintain my weight on the AIP?
- Some autoimmune diseases result in unwanted weight loss due to digestive difficulties. The AIP is a nutrient-dense diet that helps heal the digestive system, so it’s actually a good choice in this situation. That said, some people accidentally eat low-calorie on the AIP. Here are some ways to make sure you eat enough:
- Although weight and health aren’t as simple as counting calories, in this instance it can be helpful to join a website like FitDay, just to get an idea of your daily caloric intake, with the goal of eating a minimum of 2000 calories per day.
- Coconut is high calorie, nutrient dense and full of healthy fats. Every day, snack on fresh or dried coconut and drink coconut milk.
- If you can afford it, eat an avocado a day. They are also nutrient-dense and full of beneficial fats.
- Be generous with your use of healthy fats both in cooking and in dressing your salads.
- Choose high calorie fruits: bananas, grapes, mangos, pears and apples.
- Drink fresh-pressed vegetable and fruit juice daily. This is easily absorbed nutrition by your body and also an easy way to add calories. The general recipe is 1/2 vegetables and 1/2 fruit, to be both nutritious and palatable. The more variety you bring to your daily juices, the better the nutrition.
- Here’s a great recipe for a weight gain shake from SCD Lifestyle, providing 1200 calories in one drink: 1 avocado, 1 cup of coconut milk, 2 medium bananas, and 1 cup cooked sweet potato.
What can I do to help myself succeed on the AIP?
- Plan ahead. Look at your daily eating habits and think of what foods won’t be allowed on the autoimmune protocol. Plan your substitutes in advance. What will you eat for breakfast, lunch, dinner and snacks?
- Keep a journal of your autoimmune symptoms for 2-4 weeks before beginning the autoimmune protocol. This will be your baseline. Continue the journal during the AIP. You’ll be looking for positive changes once foods are eliminated and testing for reactions when foods are reintroduced.
- Enlist the support of your family and friends.
- If at all possible, remove tempting food from the house, and fill your cabinets, fridge and freezer with AIP approved foods instead.
- Avoid restaurants during this time, if you can. Restaurant food always contains hidden ingredients over which you have no control. If you find you have to eat out, follow the tips listed in this article.
- If possible, postpone changes to your medications/supplements/treatments until your AIP experiment is complete. Changes to your medical protocol can skew the results of your food tests. If you need to make a change, postpone food reintroduction until your response to your new treatment stabilizes.
- Be patient. The elimination period is a minimum of 30 days, and the reintroduction period takes at least a few months. Be prepared for that.
- Open yourself up to new meal habits. For example, in our culture, we think breakfast has to be either grain or egg-based, but much of the world starts their day with soup, salad or leftovers. During my experiment with AIP, I ate soup for breakfast and loved it. Mickey at Autoimmune Paleo usually starts the day with a meat and veggie plate. The Paleo Mom shares some more great breakfast ideas in this post. And I wrote up a list of egg-free breakfast recipes here.
- Don’t binge. Sometimes, when people are allowed only a limited number of foods, they’ll binge on what they can eat (a whole box of clementines, a whole batch of homemade crackers), but binging is always hard on the digestion, no matter what the food, and the result will be a flare in your autoimmune symptoms. Instead, eat balanced meals and moderate snacks. Eat plenty; eat variety; just don’t binge.
- Take care of yourself mentally and emotionally during this time as well. This type of restricted diet can be a stressful experience. Carve out “time for you” each day, even if it’s only 15 minutes to relax. Meditate, take a bath, take a walk, listen to some favorite music, have a good cry, have a good laugh, whatever you need.
- Believe in yourself, and know that the AIP can be a powerful tool in your healing process.
Have I missed a question? Just ask through the comment section below, and I’ll do my best to answer.
This post is linked to the following blog carnivals:
Whole Food Friday, Fight Back Friday, Sunday School, Natural Living Monday, Fat Tuesday, Healthy Tuesday, Tuned In Tuesday, Traditional Tuesday, Well Fed Wednesday, Allergy Free Wednesday, Waste Not Want Not Wednesday, Gluten Free Wednesday, Whole Foods Wednesday, Wildcrafting Wednesday, Real Food Wednesday, Party Wave Wednesday, Tasty Traditions, Simple Lives Thursday, Paleo Rodeo,