The Autoimmune Protocol

The Autoimmune Protocol (AIP) is a tool for managing chronic inflammation by giving your body the right nutrients it needs to support a healthy immune system, gut biome, hormones, and systemic healing. It focuses on eliminating foods from your diet that may contribute to inflammation and autoimmune disease processes.

NOTE: The AIP is a helpful approach for supporting your health, but it’s not meant to replace medical advice or treatment. Always work with your doctor or healthcare provider when making changes to your diet or managing a chronic health condition or experiencing new symptoms.

Dr. Sarah Ballantyne’s The Paleo Mom site is my go-to guide for the AIP.

Here's a bullet-point list of steps for the strictest elimination phase of the Autoimmune Protocol (AIP):

  • Avoid all grains: No wheat, rice, oats, corn, or other grains.

  • Eliminate dairy: No milk, cheese, yogurt, or any dairy products.

  • Remove legumes: This includes beans, lentils, peas, and peanuts.

  • No nightshades: Avoid tomatoes, potatoes, peppers, eggplants, and other nightshade vegetables.

  • Exclude eggs: No whole eggs or egg-based products.

  • No nuts or seeds: Including all tree nuts, peanuts, and seeds.

  • Cut out processed foods: Avoid anything with additives, preservatives, or artificial sweeteners.

  • Limit sweeteners: Only use natural sweeteners like honey or maple syrup in moderation; no refined sugar or artificial sweeteners.

  • Avoid alcohol: No beer, wine, or spirits.

  • Exclude coffee and caffeine: No coffee, tea, or caffeine-containing drinks.

  • No food additives: This includes things like emulsifiers, thickeners, and artificial colors.

  • Focus on nutrient-dense foods: Eat meat (preferably pasture-raised), fish, non-starchy vegetables, and fruits.

This phase typically lasts for 30 to 60 days and focuses on removing potential triggers for inflammation, allowing the body to heal. Afterward, you reintroduce foods one at a time to see how they affect you.

Please note that I am not affiliated with any of the sites, products, or services listed here. The information provided is for educational purposes only and does not constitute an endorsement. Do your own research and talk to your doctors, friends!

AIP Friendly Recipe Resources

Here are some of my favorite resources for AIP-friendly recipes. I’ve also linked many on my Pinterest boards, so check out those, too. Many of them are featured in the Fatkini novels.

HEAL ME DELICIOUS: The absolute best AIP cinnamon rolls can be found among Nicole Charles’ recipes. Her site is usually my first stop when I’m looking for a new recipe to try.

GRAZED AND ENTHUSED: Not strictly AIP, so check the recipes carefully if you’re in the first elimination phase of the protocol. I’ve enjoyed everything I’ve made from her list, and her tiger nut flour chocolate chip cookies kept me sane when I did the AIP for five straight months.

UNBOUND WELLNESS: Again, not strictly AIP, but Michelle Hoover’s recipes have been can’t-miss. (Never fear converting a recipe using AIP ingredients. It’s easier than you think!) Zelda’s turkey-apple-raisin breakfast has was inspired by Michelle’s hashes. FYI, a hash is one of the easiest AIP breakfast options and infinitely flexible because pretty much anything AIP-friendly can go in the pan.

My newest AIP love: THE AUTOIMMUNE PROTOCOL BAKING BOOK by Wendi Washington-Hunt. It’s packed with easy and tasty recipes for when you need a baked treat. Try the frosted pumpkin spice cookies. I made them without the frosting and didn’t miss it at all. (These were a huge hit with my brother, who struggles with SIBO.) WENDI’S AIP KITCHEN helped me feed my family a healthy Thanksgiving meal this year. It’s an excellent source for AIP and paleo recipes.

My PINTEREST boards. Many of the recipes Zelda uses can be found here. That being said, some have disappeared from the internet since I began the series but I’ve tried to replace them with ones that are similar. Always check ingredients if you’re in the first elimination phase, even if the recipe claims to be AIP. I’m still adding recipes to these, but I haven’t had the time to fill them out as much as I’d like.