Have you ever thought about starting the autoimmune diet? If you’ve been diagnosed with an autoimmune disease and your doctor has told you there’s no cure, but treatment options are available, you’re probably feeling like you’ve been given a difficult choice. You’ve likely been prescribed medications—drugs that might help manage symptoms but also come with potential side effects. For me, I was diagnosed with Anti-Synthetase Syndrome; my treatment began with steroids and two powerful immunosuppressants. These medications helped, but they also came with their own set of challenges. Long-term steroid use, for example, led to me being diagnosed with osteopenia (weak bones) after just nine months of being on prednisone, often used to control inflammation. And with the immunosuppressants, the risk of severe side effects like increased susceptibility to infections, blindness, or even cancer is very real.
So, if all of this sounds familiar, I imagine you’re wondering—what else can you do? How can you possibly regain some control over your life and ease off some of those medications without making things worse? Well, that’s where alternative strategies can help. In fact, there are ways to complement your current treatments—and in some cases, even reverse some of the symptoms of autoimmune disease—through simple lifestyle changes, such as the autoimmune diet. I was able to ultimately come off steroids and half both my immunosuppressants, making these changes myself. But before I get into all that, I want to be clear: I’m a Doctor of Chiropractic and not giving medical advice here. Always check in with your healthcare provider or specialist before changing your medications, diet, or supplements.
So, let’s dive in. What exactly is the Autoimmune Protocol (AIP) diet?
What is the Autoimmune Protocol Diet?
The Autoimmune Protocol (AIP) is a specific autoimmune diet and lifestyle protocol to reduce inflammation, heal the gut, and support your immune system. It’s not just about food—though that’s a big part—it’s also about managing stress and improving sleep. The idea behind AIP is to remove any potential inflammatory triggers from your daily routine so your body has the best chance at healing. AIP works by nourishing the body with nutrient-dense foods, helping it repair itself from the inside out, and reducing the things that could cause your body harm.
The focus is on giving your body what it needs, which means saying goodbye to processed foods, refined sugars, and inflammatory food groups that many of us love (don’t worry, though; I’ll share plenty of delicious alternatives later). Ultimately, AIP is about returning to the basics, listening to your body, and allowing it the space and support it needs to function at its best.
How Does AIP Work?
AIP works in a few key ways to help your body regain balance:
- It helps ensure you’re not deficient in anything your body needs to function. Something you may not know—I definitely didn’t—is that nutrient deficiencies have been linked to autoimmune diseases. Chronic low Vitamin D, A, Zinc, or poor omega-3 intake, to name a few, can have a massive impact on immune function. If you are flooding your system with these vital nutrients that you may have been deficient in, they will help support your immune system and regulate hormone functions. We can then hopefully help reverse some of the effects of chronic illness, which can be caused or made worse by severe nutrient deficiencies.
- It promotes gut healing, especially if you have a “leaky gut,” which is something I suffered from. A few years ago, when I was writing a talk on gut health to present at a local gym; I remember researching and coming across the term “leaky gut” and how this condition is a condition that has been strongly linked to autoimmune diseases. Why, you might ask? Well, if you think your gut lining is a security barrier that stops nasty particles from entering the bloodstream. If there is any damage to that barrier from particular foods and toxins, we can see gaps start to form in the gut lining. These then become weak spots that can allow the toxins and undigested food particles to leak through the gut barrier into your bloodstream. This can lead to an inflammation response and flare-ups.
- It helps regulate hormone production. The food we eat, exercise, stress, and sleep quality significantly affect our hormone production. Too much sugar, not eating enough, or not getting enough exercise can deregulate hormones. Many autoimmune diseases, such as Hashimoto’s, Graves’ disease, and endometriosis, are actually tied to hormone imbalances. As AIP focuses on reducing stress, consistently eating nutrient-rich foods promotes a healthy immune system. Combining these components can help your body regulate and balance its hormones.
How Do I Start the Autoimmune diet (AIP)?
The AIP process is done in three phases:
- The Elimination Phase
In this phase, you eliminate foods that may cause inflammation or trigger immune responses. These are typically grains, legumes, dairy, refined sugars, nightshades (like tomatoes, potatoes, and peppers), and processed foods. Depending on your situation, this phase can last anywhere from 30 days to several months. The goal is to give your body time to calm down, heal, and reset. I found this to be the most challenging phase. Eliminating all the foods you love is difficult, but when I started to see results, it made it a lot easier because I knew it was working. Don’t worry; I will explain how I did it all.
- The Reintroduction Phase
Once you’ve completed the elimination phase, you slowly reintroduce certain approved foods one at a time. You’ll wait a few days between each new food to see if symptoms return. This phase is key to determining which foods are safe for you and which may trigger flare-ups or unwanted symptoms. It’s a bit of a trial-and-error process, but it’s all about discovering what your body can handle and what it can’t. This phase can be fun but also very nerve-wracking. You have gotten your body to a place where you feel amazing and have a new lease on life, and now you have to reintroduce foods that may make you feel unwell again. The AIP is not just a autoimmune diet; it is a lifestyle change, so to make it sustainable, it is crucial to reintroduce foods into your diet.
- The Maintenance Phase
After completing the reintroduction phase, it’s time to take what you’ve learned about your body’s response to food into a lifelong, sustainable eating plan. You’ll have a much clearer understanding of which foods work for you, which ones to avoid, and how to maintain a diet that supports long-term health. The goal is to move forward with a balanced, anti-inflammatory lifestyle that promotes healing and reduces the risk of flare-ups. This phrase I found the easiest, as you have done all the hard work, and it is now about maintaining it.
What Should I Expect During AIP?
Starting AIP can feel like a significant lifestyle change, and honestly, it can be challenging at first. You’re removing many foods that a lot of us rely on for convenience and comfort, like bread, cheese, and chips. But the payoff is worth it. Most people start to feel better within the first few weeks. This will mainly happen if you stick to the program and take care of your sleep and stress levels as well. If you struggle to give up some foods, that’s okay you can start by cutting out most of the foods. You can then try and keep the one food you never thought you could give up on, and seeing where you get with your results. If you are still not where you want to be, then try also giving up that specific food up.
During the first few weeks, you might experience a “healing crisis.” This is when your body starts to detox, and you might feel worse before you feel better. This is normal and can signify that your body is beginning to repair itself. As you go along, and stick to the autoimmune diet you may also notice improvements in your energy, skin, digestion, and joint pain.
Is It Hard to Stick to AIP?
Yes, it can be tough. There’s no denying that cutting out your favourite foods and going through the elimination and reintroduction phases can feel restrictive. But with a little planning, it’s entirely manageable. The key is to focus on nutrient-dense, whole foods that nourish your body. It’s all about creating new habits and finding new ways to enjoy meals.
So, Should You Try AIP?
The Autoimmune Protocol is not for everyone, but it can be a game-changer for many, including myself. It has helped many people manage their autoimmune conditions, reduce inflammation, and even experience symptom remission. However, it’s important to remember that it’s not a replacement for medical treatment. AIP should be seen as a complementary strategy that can work alongside your doctor’s advice and treatment plan.
Thinking about making these changes can feel overwhelming, but take it one step at a time. If you want to learn more or try AIP (Autoimmune Diet), follow along. I will share every AIP on this blog. Hopefully, this will help you feel less alone; having support makes all the difference.
If you decide to try it, remember that every little bit of progress counts. Even minor improvements can lead to significant changes in your quality of life. Before I fully started AIP, I cut out only gluten, and I saw some positive results (less bloating). So take it slow, listen to your body, and most importantly—be patient with yourself. Healing is a journey, not a race.
