AIP Diet Plan

What is the AIP Diet

The AIP diet has proven beneficial for people who suffer from autoimmune diseases, such as celiac disease, lupus, and rheumatoid arthritis. It tends to be quite strict given the nature of the issues that people have that are seeking this type of dietary program.

The autoimmune protocol (AIP) diet is a relatively new diet plan that specializes in managing autoimmunity, inflammation, and food sensitivities. The AIP diet tends to be very similar to the paleo diet in which the foods are largely unprocessed.

The AIP Diet Plan from My Action Project focuses on intense 7-day, high-nutrient-dense foods, including vegetables, fruits, nuts, and minimally processed meats.

We’ve chosen to eliminate or restrict several other foods that can trigger inflammation, and fatigue in the body. These foods tend to be high in lectins phytates, and saponins, which are known for the ability to increase gut permeability and as a result create new food sensitivities.

The AIP diet is also unique and eliminates nightshade plants like tomatoes, and potatoes but it also reduces other foods that could trigger symptoms like nuts, seeds, eggs, dairy, and peppers which contain alkaloids that can also trigger inflammation in the body.

The AIP diet, unlike other diets, focuses on the elimination of foods that are known to aggravate immune system function.

The AIP diet can be challenging to maintain because of the complexity of the meal plan itself. My Action Project Nutritional Experts have crafted 7 days of healthy food choices with shopping lists. MAP has only provided 7 days of the AIP Diet Plan because on average, with the correct diet in place recipients of the AIP Diet Plan have shown a reduction in symptoms over this time period.

Does AIP Diet Work?

In short, Yes. The AIP Diet Plan does work.

If the MAP AIP Diet Plan is followed, you can expect to see symptoms noticeably reduce over a short time period. Studies have shown the AIP Diet Plan can be effective in reducing symptoms associated with autoimmune diseases such as rheumatoid arthritis, inflammatory bowel conditions, and MS.

The AIP Diet essentially follows similar principles to the paleo diet except some consider it to be the stricter plan.

Does the AIP Diet Heal the Gut?

80% of your immune system is located in the gut. Research strongly suggests, if you have a weakened immune function, work on your gut health.

You will notice in the MAP AIP Diet Plan we offer bone broth as an option. Bone broth is often made by simmering the bones and connective tissue of animals. You can either do this yourself or bone broth can be purchased online or at leading supermarkets.

Bone broth is full of essential nutrients that help support the tissues surrounding the gut plus it also contains Gelatin. Gelatin is known for its anti-inflammatory properties and is known to be useful for helping heal the gut and improve the lining.

What Food Triggers Flare-Ups.

Generally, the AIP Diet Plan takes you through a quick elimination phase. After a period of time, you can reintroduce foods and monitor the effects each food has on your body. You don’t want to reintroduce multiple foods at the same time because you will not understand what foods trigger a flare-up. You literally need one food at a time.

Foods to avoid tend to be the most highly processed food groups. Suffers of autoimmune diseases are often aware of what foods trigger flare-ups so generally, they are aware. A good rule of thumb is below:

1. Certain beverages. Coffee and Alcohol. You may experience headaches if you stop coffee straight away. You may want to counter this by reducing coffee leading up to your AIP Diet start date.
2. Processed Oils. Vegetable Oil, Canola, Palm, Safflower and sunflower oils often cause issues.
3. Processed Sugars. Read your labels, these sugars are everywhere. Cane Sugars, Corn Syrup, Rice Syrups, and refined sugars in soft drinks, desserts, and most confectionary.
4. Artificial Sweeteners. Don’t get us started with Sweeteners. It’s a category on its own. Stay away from this and also food colorings and thickeners which harm the gut.
5. Eggs, Dairy.
6. Nightshade Family. These are tomatoes, potatoes, and tomatillos. Also, peppers, eggplants, and some spices like Paprika.
7. Grains. These are quite harsh on the gut. So rice, wheat, barley, and rye.

Don’t worry, MAP Nutritionists have made the 7-Day AIP Diet Plan full of flavor and a variety of foods. You will not even know you’ve changed your eating plans. Except for your gut. Your gut will know. Your gut will thank you in more ways than one. Trust us.

How Long Should you Do the AIP Diet for?

AIP is not a long-term dietary regime. The MAP AIP Diet Plan is just for 7 days. Most often you can stick to the same plan for a month. If you feel you would like some more options, flick the MAP team a note at contact@myactionproject.com and we’ll send you a brand new 7-day MAP AIP Diet plan for free. All new recipes, with smart shopping lists.

Every person is different in the length of time they stay on the AIP Meal Plan for. This largely depends on your symptoms and how you tend to feel during your experience. Some people with mild inflammatory symptoms tend to stay on the AIP diet for 30 days, others prefer to adopt the plan for longer, up to 90 days.

What Do You Eat on An AIP Diet?

You’ll not only be surprised at the variety of foods that are available in the AIP Diet Plan but how simple your life will become around dinner time (and breakfast and lunchtime) The AIP Diet tends to help with leaky gut and improve overall health and wellbeing of the person using the diet. Often, we would recommend effective Probiotics for when someone starts with AIP.

USANA Probiotics are by far the best probiotics on the market today. They transit the gut, which is by far the harshest environment in the body, and colonize the intestines, which is where you need the most help. Probiotics aid in supporting overall gut health and building a better immune system for when the AIP diet is in place. Bone broth also plays a critical role here and is included in the MAP AIP Diet Plan.

The foods groups you can tend to eat on the AIP diet are:

1. Fermented Foods. Great for improving gut health. Kimchi, Kefir, and Sauerkraut are great starters.
2. Vegetables. All of them except for foods kept within the nightshade family.
3. Non-gluten food groups. Millet, Quinoa, and buckwheat are options.
4. Healthier Fats. Olive Oils, Coconut, avocado, and grass-fed butter.
5. Fruits. Most fresh fruits are allowed and we have included the better options within your MAP plan.
6. Natural Sweeteners: Honey and Maple syrup but only slightly.
7. Bone Broth. Critical for the repair of leaky gut. The best bone broth recipe is included in the MAP Plan.

Of course, there are many more options and recipes with the AIP Diet Plan but we’ve listed out just a few for you to review.

The Bottom Line

The AIP Diet is by far the most appropriate for reducing symptoms associated with autoimmune disease. Many people like to follow this type of plan even if they don’t suffer from AI issues, it’s getting back to basics that’s appealing. The rawness of the approach, the elimination of processed foods, it’s the healing properties that some foods provide for the gut.

The approach is simple. We eliminate food groups and you monitor how your body adjusts and changes to suit. Most people generally have little to lose when they are reaching for answers. Autoimmune disease can cause severe issues and debilitating consequences when left untreated. Targeting specifically the foods that cause the issue can help improve your systems and this is there MAP can help.

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