The Best Diet for Autoimmune Diseases
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Autoimmune diseases can be challenging to manage, as they affect different parts of the body and can have a significant impact on a person's quality of life.

What the AIP diet is all about and the science behind it

The autoimmune protocol (AIP) diet is a specialized diet designed to reduce inflammation in the body and promote healing in people with autoimmune diseases. The AIP diet is similar to the paleo diet, which eliminates processed foods, grains, dairy, and legumes. However, the AIP diet goes further and eliminates additional foods that are known to cause inflammation, such as nightshade vegetables, nuts, seeds, and eggs.

The science behind the AIP diet is based on the idea that autoimmune diseases occur when the immune system attacks healthy cells in the body. The elimination of certain foods in the AIP diet can help reduce inflammation and heal the gut lining, which can reduce autoimmune symptoms.

Understanding macronutrients in the AIP diet

  • Protein: Protein is an essential nutrient for the body, especially for those with autoimmune diseases. It helps repair and rebuild body tissues and supports the immune system. Good sources of protein on the AIP diet include grass-fed meats, wild-caught fish, and organ meats.
  • Carbohydrates: The AIP diet recommends getting carbohydrates from fruits and vegetables. However, some starchy vegetables, such as sweet potatoes and yams, should be limited. Grains, legumes, and processed foods should be avoided. 
  • Fats: Healthy fats, such as olive oil and coconut oil, are encouraged on the AIP diet. However, processed vegetable oils and trans fats should be avoided.

How the AIP diet helps with weight loss

Weight gain is a common symptom of autoimmune diseases, and losing weight can help improve symptoms and quality of life. The AIP diet focuses on whole foods that are nutrient-dense and low in calories. By eliminating processed foods and focusing on fruits, vegetables, and lean protein, you can achieve your weight loss goals while still feeling satisfied.

How to follow the AIP diet

  • Elimination Phase: Begin by eliminating eggs, grains, legumes, nuts and seeds, added sweeteners, alcohol, nightshade veggies, and processed foods. Maintain this phase for 2-3 weeks, monitoring symptoms to determine if the diet is effective in reducing inflammation and improving autoimmune symptoms.
  • Reintroduction Phase: If symptoms improve, gradually reintroduce foods one at a time, monitoring for any adverse reactions. This process can help identify specific food triggers that may need to be avoided long-term.
  • Maintenance Phase: Using the information gathered during the reintroduction phase, create a personalized diet plan that minimizes symptoms while focusing on gut health and overall well-being.

Fitness tips for someone on the AIP diet  

Exercise is an essential part of a healthy lifestyle and can help reduce inflammation and improve the symptoms of autoimmune diseases. Low-impact exercises, such as walking, yoga, and swimming, are recommended for those with autoimmune diseases. Strength training can also be beneficial for building muscle and reducing joint pain.

Also Read: 

Immunity: 5 Foods To Include In Your Diet To Boost Immunity

Common mistakes to avoid while on the AIP diet  

One common mistake people make when starting the AIP diet is not being adequately prepared. It's essential to plan meals and snacks ahead of time to ensure that you are getting all the nutrients you need. It's also important to pay attention to food labels, as many processed foods contain hidden ingredients that are not allowed on the AIP diet.

How to track your progress in weight loss while following the AIP diet  

Keeping track of your progress while following the AIP diet can help you stay motivated and make adjustments as needed. Here are some tips for tracking your progress:

  • Weighing yourself once a week can help you monitor your weight-loss progress. However, keep in mind that weight fluctuations are normal and may not always be an accurate representation of your progress.
  • Writing down what you eat and how you feel after meals can help you identify trigger foods and track your progress over time.
  • Measuring your waist, hips, and other areas of your body can help you track changes in your body composition.
  • Taking photos of yourself before starting the AIP diet and at regular intervals can help you see visible changes in your body.

Tips to manage hunger and cravings while on the AIP diet

Hunger and cravings can be a challenge when following the AIP diet. Here are some tips to help manage hunger and cravings:

  • Eat regular, balanced meals, ensuring you consume adequate amounts of protein, healthy fats, and carbohydrates.
  • Stay hydrated, as thirst can sometimes be mistaken for hunger.
  • Find AIP-friendly alternatives for your favorite comfort foods, such as using cauliflower rice or ‘zoodles’ (gluten-free zucchini noodles, made without any wheat, flour or grains) in place of traditional grains.
  • Practice mindful eating, focusing on the flavors and textures of your food, and eating slowly to allow your body time to register fullness.

The Autoimmune Protocol diet can be a powerful tool in managing autoimmune diseases, reducing inflammation, and improving overall health and well-being. By following the guidelines outlined here, individuals with autoimmune conditions can take control of their health and experience significant improvements in their quality of life. Remember, if you are struggling with symptoms of an autoimmune disease, reach out to a medical professional to seek guidance on how to manage your health effectively while following this diet.