Autoimmune Protocol Plan: A Simple Guide

If you're new to the Autoimmune Protocol (AIP) diet, it can feel overwhelming to know where to start. AIP is designed to help people with autoimmune diseases by reducing inflammation, supporting gut health, and identifying food triggers that may worsen symptoms. For example, conditions like rheumatoid arthritis, lupus, Hashimoto's thyroiditis, and multiple sclerosis can benefit from the dietary changes AIP offers. There is a significant connection between the gut and autoimmune diseases often referred to as the "gut-immune connection." AIP focuses on healing the gut by eliminating foods that may irritate the digestive system and replacing them with gut-healing foods like bone broth, fermented foods, and anti-inflammatory vegetables. A key aspect of AIP is the elimination phase, where potentially problematic foods (like gluten, dairy, and nightshades) are removed. By doing this, individuals can identify which foods may be contributing to their autoimmune symptoms. After the elimination phase, foods are gradually reintroduced to see if they cause any adverse reactions.

So let's dive into what foods to keep or add and what foods to remove from your fridge or pantry.

Foods to Add:

• Bone Broth: Rich in nutrients and healing properties for gut health

• Coconut Products: Coconut milk, oil, and flour

• High-Quality Meats & Fish: Grass-fed beef, wild-caught fish, and organic poultry

• Leafy Greens & Cruciferous Veggies: Kale, spinach, broccoli, cauliflower

• Root Vegetables: Sweet potatoes, carrots, turnips

• Fermented Foods: Sauerkraut, coconut yogurt for gut support

• Organ Meats: Optional but recommended for nutrient density (liver, heart)

Foods to Remove:

• Grains: Wheat, rice, oats, corn, and all gluten-containing grains

• Legumes: Beans, peanuts, soy, and all processed forms

• Dairy: All forms of milk, cheese, yogurt, and butter

• Eggs: All forms of eggs (even in processed foods)

• Nuts & Seeds: Includes coffee, chocolate, and seed-based spices

• Nightshades: Tomatoes, potatoes, eggplant, peppers

• Processed foods: Refined sugars, alcohol, seed oils

AIP-Compliant Snacks:

• Plantain chips

• Coconut flakes

• Dried fruit (unsweetened)

What would a sample grocery list look like:

Proteins:

• Grass-fed beef

• Organic chicken/turkey

• Wild-caught fish

• Liver or heart (optional but recommended weekly)

Vegetables:

• Leafy greens (kale, spinach)

• Cruciferous vegetables (broccoli, cauliflower)

• Root vegetables (sweet potato, turnip, carrot)

• Squash (butternut, spaghetti)

Fats:

• Avocado

• Coconut oil/milk

• Olive oil

Fruits (in moderation):

• Berries

• Bananas

• Mangoes

• Apples

Pantry Items:

• Coconut flour

• Cassava flour

• Arrowroot starch

• AIP-compliant broths

• Dried herbs (without seeds)

What does a 4 week protocol look like? 

Once you start the diet remember to start logging your meals, symptoms, and experiences in a food journal. Here is a simple 4 week plan:

Week 1:

• Eliminate inflammatory foods mentioned above
  
• Focus on nutrient dense anti-inflammatory foods
• Clean out your pantry and fridge to remove any foods that are not compliant with AIP
• Drink plenty of water to help your body eliminate toxins and reduce inflammation

Week 2–3: Full AIP Elimination

Meals:

• Breakfast: AIP Hash (sweet potatoes, ground turkey, kale) with bone broth

• Lunch: Sardine salad with avocado, olive oil, and greens

• Dinner: Baked salmon, roasted Brussels sprouts, cauliflower mash

• Snack: Coconut yogurt with cinnamon and sliced banana

Focus:

• Rotation: Rotate your vegetables and proteins to avoid food sensitivities
• Continue keeping a food journal to track any changes in symptoms, energy levels, sleep, and mood
• Add fermented foods daily for gut health
• Ensure you’re getting plenty of healthy fats: avocado, olive oil, and coconut oil

Week 4: Reinforcement + Healing

Goals:

• Reflect on how you’re feeling after three weeks on AIP

• Continue eating nutrient-dense, anti-inflammatory foods

• Start experimenting with more variety in your recipes to keep meals exciting and balanced

• Begin focusing on lifestyle support like managing stress and improving sleep

Lifestyle Tips:

• Sleep: Aim for 8–9 hours per night to optimize healing

• Gentle Exercise: Walking, yoga, or light stretching are excellent options

• Stress Management: Practice deep breathing, journaling, or meditation