What can you eat on paleo autoimmune diet
What can you eat on paleo autoimmune diet The Paleo Autoimmune Protocol (AIP) is a specialized dietary approach designed to help manage autoimmune conditions by reducing inflammation and supporting gut health. Unlike the standard paleo diet, which emphasizes meats, vegetables, nuts, and fruits, the AIP takes an even more targeted approach by eliminating foods that may trigger immune responses. Understanding what you can eat on the paleo autoimmune diet can empower individuals to make informed choices that support symptom relief and overall well-being.
At its core, the AIP encourages consuming nutrient-dense, minimally processed foods. Protein sources are primarily from high-quality meats such as grass-fed beef, wild-caught fish, free-range poultry, and organs like liver, which are rich in essential nutrients. Bone broth, made from simmering bones, provides collagen, gelatin, and minerals that promote gut healing—a critical aspect of autoimmune management.
Vegetables are highly encouraged, especially leafy greens like spinach, kale, and arugula, as well as cruciferous vegetables such as broccoli, Brussels sprouts, and cabbage. These vegetables offer fiber, antioxidants, and phytochemicals that can help modulate immune function. However, nightshade vegetables like tomatoes, peppers, eggplants, and potatoes are eliminated initially, as they are believed to potentially exacerbate autoimmune symptoms in some individuals due to their alkaloid content.
Fruits are generally included in moderation, with choices like berries, apples, and pears being favored for their antioxidant properties. Healthy fats are essential on the AIP; sources include avocados, coconut oil, olive oil, and omega-3-rich fish like salmon and mackerel. These fats support anti-inflammatory processes and overall health.
Nuts and seeds are typically avoided during the initial elimination phase because they contain compounds that may irritate the gut. However, some individuals may reintroduce them gradually, monitoring for any adverse reactions. Similarly, eggs are often eliminated early on, as they are common allergens, but reintroduction can be considered later based on individual tolerance.
Dairy products are excluded from the AIP, including milk, cheese, yogurt, and butter, to prevent potential immune reactions. Instead, coconut milk or other plant-based, anti-inflammatory alternatives can be used. Grains and legumes are also avoided because they contain antinutrients like lectins and phytates, which can compromise gut integrity.
Herbs and spices are generally permitted in the AIP, but some like chili peppers and black pepper are avoided initially. Instead, gentle herbs such as basil, oregano, and rosemary can be used to flavor meals without triggering inflammation.
Overall, the paleo autoimmune diet emphasizes whole, unprocessed foods, eliminating potential irritants while focusing on nutrient-rich options. Its goal is to reduce immune system stress, promote healing, and restore balance within the body. As with any dietary change, it is recommended to consult with a healthcare professional or a registered dietitian to tailor the protocol to individual needs and ensure nutritional adequacy.
