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All About the AIP Diet: What it is and Why I’m On It

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About a year ago, my husband was struggling with some seemingly random and unrelated health issues—all relatively minor, but still annoying for him and worrying for me. I was doing some research about dietary solutions to his issues (because, hi, I’m a food blogger), and during one Google search, I stumbled onto the Autoimmune Protocol Diet (or AIP for short).

At the time, I looked at the list of what you couldn’t eat (which, let’s be honest, was pretty much EVERYTHING we ate—beans, tomatoes, grains, seeds, nuts), and immediately thought, “Psh. That’s crazy. That’s too restrictive. That will never do.” And my husband agreed. His health problems weren’t that scary to try a diet that felt so drastic.

Fast forward to August of this year, and I’m so sick I can barely make it from the bed to the bathroom. I’m in and out of the hospital and doctor’s offices and have enough blood drawn to stock a blood bank. And no one can figure out what is wrong with me. The only thing every health care professional could agree on: I have some sort of infectious process that is wreaking havoc on my body and they have no idea how to treat it.

And then I saw a naturopath, and his very first suggestion to me was to cut out all grains (not just gluten). I scoffed. Like audibly (embarassingly) scoffed in his office. Whole grains were a staple of my (mostly plant-based) diet! I eat healthy! I can’t give up grains!

He countered that for some folks, whole grains are healthy, but with my body and immune system in such rough shape, removing anything that even might be causing more inflammation couldn’t hurt. There are plenty of vegetables which can give you the whole grain fiber you need. Which seemed like sane logic, but my farro-loving heart was still über skeptical.

And then I read a book that suggested the same thing. And then another book. And then I mentioned it to my family doctor, and she told me it’s worth a shot, because grains can be really tricky to digest for some folks. And then I saw a different naturopath who suggested that not only do I cut out all grains, but that I also try eating a high-fat diet to help boost my immune system.

And that’s when I realized that, okay, maybe I should actually look into this whole grain-free lifestyle thing a bit more. I was hearing it from too many different sources to just write it off as hogwash. So I started doing my own research. And I started to realize there was some evidence-based foundation to these suggestions I had been hearing.

At this point, I was so sick, I could barely choke down a slice of dry toast a day, so honestly, I was ready to try anything. Cutting out bread certainly wasn’t going to make anything worse. So I dove in and cut out all grains (gluten and non-gluten ones) on August 29, 2017.

A crazy thing started happening: I started to feel better. Not 100% better, not even 10% better, but a half percent there, a quarter percent here—which after weeks and weeks of feeling progressively worse every day felt like a damn miracle.

About this time is when I remembered the AIP diet. I went back and read it again, and suddenly, it didn’t feel so restrictive. You know what’s restrictive? Feeling so nauseous that it takes you two hours to eat a handful of dry Cheerios. Comparatively, not being able to eat tomatoes or cashews didn’t really feel like that big of a deal. I read an encyclopedic, research-based book (honestly, it’s more like a textbook) by Sarah Ballantyne called The Paleo Approach that really outlines the AIP protocol. And I started to realize that going “full AIP” might be worth it. My doctors weren’t giving me any answers, so it was time I took my healing into my own hands. What did I have to lose? I dove face-first into AIP on September 10, 2017.

So what exactly is the AIP Diet?

The AIP Diet is a short term, therapeutic diet that removes foods that most commonly cause adverse reactions in people. These kinds of reactions can range from extremely severe (like going into anaphylaxis after eating peanuts) to extremely minor (like your skin itching a little bit after you eat kiwis). More often than not, the reactions are so minor that we don’t even notice them—or if we do notice them, don’t attribute them to the food we are eating.

Which sounds not so bad. I mean, a minor reaction, what’s the big deal? Well, one of my naturopaths put it this way—your immune system is like a cup. And so you fill up your cup a little bit with a food reaction. And then you add a little more because you’re stressed at work. And then a little more because your kid brought a cold home from school. And then a little more because you haven’t been sleeping well. And a little more because of seasonal allergies. And before you know it, your immune system cup is overflowing and has no room to function well. All those little drips and drops add up, and the idea of the AIP diet is to try to identify and remove what foods are filling up your immune system cup.

AIP Coconut Porridge

Beyond the immune support, the AIP diet focuses, at it’s core, on nutrient density—basically getting the most nutrient bang for your caloric buck. That means that while you’ll find recipes for AIP cookies and AIP pancakes out there, those are considered treats that should be eaten extremely rarely—they just aren’t packed with the high level of nutrients your body needs to heal. Every plateful of AIP food should be fueling the healing in your body. This means tons of veggies, good-quality meat, seafood, and fish, and some fruits. This also means trying to find the highest quality options that will fit within your resource limitations. Free range meats, organic produce, and fresh foods take preference over other options (but doing the best you can with what you have is always my philosophy).

The AIP Diet is designed to be done short-term to promote healing—with a bare minimum recommendation of 30 days—and after you feel well again, you slowly start to reintroduce foods and gauge your body’s reaction to them. Because your body is healed, you’ll have a clean slate to observe food reactions, no matter how minor they may be. And then you have the information to make decisions about what foods can come back into your diet regularly, occasionally, rarely, or never.

So what can’t you eat?

No sugar-coating this one. It’s restrictive. You can’t eat: beans and legumes, eggs, nightshades (tomatoes, potatoes, eggplant, peppers, etc.), seeds (including seed-based spices like cumin), nuts (including nut milks like almond milk), dairy, grains (both gluten-containing and gluten-free grains), corn, soy, pseudo-grains (quinoa, amaranth, etc.), processed foods, vegetable oils, alcohol, coffee, chocolate.

Is it just about food?

Nope, food is just one aspect of the AIP “diet.” It’s the one that most people focus on because it’s the most dramatic, but living AIP also means doing other stuff like resetting your circadian rhythms (basically, re-teaching your body that dark=sleepytime and light=wakeytime), protecting your sleep, relieving stress, getting moderate and regular activity, fostering connections with people you love, and doing activities that bring you joy.

Healing your body doesn’t just happen in the gym, in the kitchen, or at the doctor’s office, it happens in your bedroom, on the phone with your friends, and while you’re knitting a scarf for your sister. I venture to say that if you just focus on the food aspect of AIP, you’re not really going to get the full benefits of the protocol. Trust me, if you cut out grains but still only get six hours of sleep at night and spend all your day stressed out, your body isn’t going to get a chance to heal.

Who does the AIP Diet help?

Based on the name (duh), the Autoimmune Protocol is designed for folks fighting autoimmune diseases. There are hundreds of these nasty little suckers—Hashimoto’s, Graves, multiple sclerosis, rheumatoid arthritis, lupus, Celiac’s—and they all come back to one idea: the immune system is going haywire. And the AIP helps calm the immune system down.

But, the AIP isn’t just for people with autoimmune issues. Anytime your immune system is struggling, it can be useful. If you feel like your immune system just isn’t up to snuff, it’s worth researching and speaking with your healthcare professional about. I personally haven’t been diagnosed with an autoimmune disorder (and don’t think I have one), but I’m still finding a lot of benefits to AIP—and I’m grateful that my health care professionals are on board with me eating this way. I truly believe it’s helping to support my immune system, and get my body back to “normal” (or maybe even better!).

The AIP is an extreme dietary change, and I just wouldn’t recommend it for anyone. It’s a therapeutic diet, meaning it’s not just something you pick up and do for funsies like trying to cut out Diet Coke for a month. The AIP is a treatment for an illness or disorder, and the hope is that once you’ve completed your treatment, you’ll be better and can stop the therapeutic diet (or at least, stop doing it to the extreme).

So, what exactly am I eating?

Want to see what a typical day looks like? Well, here you go:

Yogurt Bowl Breakfast

Breakfast: Plain (homemade) coconut yogurt with pumpkin puree, cinnamon apples, pomegranate arils, and AIP granola (still perfecting my granola recipe!). I drizzled a tiny splash of maple syrup on top of the whole bowl. I was totally sugar-free (not even adding natural sweeteners) for about six weeks, but I’m slowly bringing some honey and maple syrup back into my life.

Breakfast on AIP can be really tricky, because almost all of the “normal” breakfast foods are out (eggs, toast, pancakes, oatmeal)—even this yogurt bowl, while technically AIP compliant, isn’t 100% in the spirit of AIP (it’s not nutrient-dense enough and focuses too much on fruit). I’ve mostly been rotating between two breakfasts—loaded yogurt bowls and what I’m calling sweet potato scrambles—bacon, garlic, onion, sweet potatoes, and some sort of greens all scrambled together. I can’t wait to bring back eggs in!

Lunch: Instant Pot beef stroganoff over mashed cauliflower with spinach salad and apple cider dressing. Before August, I was eating an almost entirely plant-based diet (plus eggs and the occasional serving of fish or seafood), so going back to eating meat has been a transition, to say the least. We cut out meat for a variety of reasons, and it’s been an emotional journey to get okay with bringing meat back onto my plate regularly. Thankfully, cutting out dairy last year made that part of AIP no big deal at all!

I truly believe that there is no one-size-fits-all optimal diet for humans. What I need nutritionally might be different from what you need. And what I need now might be different from what I need in six months. I think we do the best we can with the information and resources we have at the time, and right now, having meat as a regular part of my diet is my best. And I hope eventually I can bring back some plant-based protein sources (beans, I miss you, please wait for me), and get back to more of a flexitarian diet.

Snack: Part of AIP is really not focusing on snacking a lot (only doing it if you need a snack not because it’s “snack time”), and I honestly haven’t really needed to do much snacking since going AIP. I think part of it is that my meals are so nutrient-dense now that they’re keeping me fuller longer, but also, my appetite still isn’t 100% back to where it was pre-illness. When I do snack, I grab an apple (hellooooooo, honeycrisps!) and some plantain chips.

Dinner: Chicken gnocchi soup (based off of this recipe, but made AIP with sweet potato/cassava gnocchi and coconut milk). One of my biggest symptoms during my mystery illness has been a lack of appetite. It’s gotten better in the past month or so—for a while there, it felt like I was chewing wet cement anytime I put food in my mouth—but I still rarely have an appetite after about 3pm. Now that the weather is cooler, soup has been my answer to my lack of appetite. A small bowl of soup is enough to give me some nutrition without making me feel nauseous. Sometimes, I’ll also just heat up a cup of chicken broth and have that for dinner.

One of my doctors (gosh, I can’t remember which one), said a lack of appetite is a pretty typical immune system response when you are fighting something—hence why you never really want to eat a full Thanksgiving dinner when you have the flu. Your body switches energy from digestion to illness fighting, and you just aren’t as hungry—and that’s totally fine. I’ve been told to go with it. I listen to my body and focus on simple foods when I’m not feeling hungry but know that I “need” to eat—smoothies, soups, broths, applesauce, etc.

When can you bring stuff back in?

Now! I’m now on my 7th week of AIP, and I’m starting to feel well enough to reintroduce some foods! It sounds really exciting (and it is), but it’s also an incredibly slow process. To do it “right,” it takes about 10 days to reintroduce each and every food item, and you have to do them all separately. So pecans separate from walnuts. Chia seeds separate from flax seeds. It can take folks months or even years to do a full reintroduction process properly.

For now, I’m just starting off with the foods that I really miss, and that list is actually surprisingly short—eggs, cumin, and some sort of protein/fiber seed (like chia, flax, or hemp). I started reintroductions with egg yolks, and that has gone well, so I think I might try bringing back in cumin next.

So what does this change at Wholefully?

In some ways, absolutely nothing, but it other ways, obviously lots. There are 564 recipes on Wholefully (I just checked!), and almost all of those are not AIP compliant. My team and I are working really hard to go back through those recipes to retest them, rewrite them, and rephotograph them so they are the best they can be. Which means you’ll still be seeing tons of non-AIP recipes coming through your computer screen as we work (like the Slow Cooker Ham and Beans update we did on Tuesday). I am so grateful to have an amazing team of talented women working for me helping me make Wholefully the best resource out there for healthy eating made simple—whatever “healthy eating” means to you.

But I’m also feeling well enough to get back to recipe developing again, and because this is how I’m eating, inherently the vast majority of my new recipes are going to be AIP-compliant. But I don’t think they are only for folks following AIP. Some upcoming recipes include: Anti-Inflammatory Turmeric Chicken Zoodle Soup, Turkey Florentine Meatballs with Pesto Spaghetti Squash, and Pumpkin Spice Breakfast Porridge. Call me crazy, but I think anyone could, should, and would like those dishes—AIP or not!

As always, thank you so much for tagging along, making my recipes, and sharing my posts. A blog is such a unique thing because it is inherently tied to one person and the ups-and-downs and changes of their life—and the fact that you guys continue to ride on this roller coaster with me just means the world to me.

Cassie is the founder and CEO of Wholefully. She's a home cook and wellness junkie with a love of all things healthy living. She lives on a small hobby farm in Southern Indiana with her husband, daughter, two dogs, two cats, and 15 chickens.

Leave a Reply

28 Responses
  1. Random thoughts while reading:

    After reading the list of restrictions, I’m impressed by how inviting you made your meals look!

    I would probably like literally die without beans.

    Definitely reintroduce flax seeds posthaste! They’ve been shown to be so protective against breast cancer, and I feel like so many women our age are getting diagnosed these days. :'(

    Did Craig’s health annoyances get any better?

    So cool that this protocol focuses on other aspects of lifestyle too!

    1. Cassie

      Yup, flaxseeds are on the list to bring back early (after I get cumin and eggs back in!).

      And the AIP didn’t help Craig much. Which is just further proof (to me) that there is no such thing as a one-size-fits-all diet. We all gotta figure out what works for each of us!

  2. Melissa

    They’d have to drag me kicking & screaming to follow that diet===but sometimes you have to do what you have to do. If it’ll make you feel yourself again–then it;s worth the sacrifice & effort! Hope you are both feeling better!

  3. deb c

    Really interesting read!!! My sis-in-law was put on the diet….she couldn’t explain it because she didn’t understand it. I gotta show her your post…it all makes sense now! Its nice hearing the perkiness in your written voice once again! Happy day to ya!

  4. Alex

    Thanks for sharing the details of the AIP! I heard you talk about it on Instagram and was really curious! After suffering from severe migraines for years, I’ve recently started eliminating potential trigger foods and was just diagnosed with sensitivities to dairy, egg, nuts, yeast and most carbs (oats, barley, buckwheat, rice, corn, potatoes) so I’m really excited to see some AIP friendly recipes on your blog! I’m glad it’s been working for you and that you’re feeling more like yourself!

    1. Cassie

      I’ve had migraines all my adult life, and figuring out the triggers has almost completely eliminated them from my life! I hope you find that info soon. 🙂

    1. Cassie

      When most folks say/think they are allergic/sensitive to “eggs” it’s actually the egg white that most people react to. Egg yolks are apparently not nearly as allergenic for folks, so the AIP has you introduce egg yolks first, and then try the whites later.

  5. Erica Ridge

    Thanks for the update! So glad to hear it’s been helping.

    This is the best summary of the AIP I’ve read. Not that I’ve gone looking but a few people I follow online have been on it. Focussing on the non-food side is interesting also.

  6. Julia

    I’ve been following the AIP protocol off and on for a year now. It has helped heal & manage my long list of mysterious symptoms. I also have an autoimmune-related disorder. The amount of energy I have now is incredible! I actually am sad when I can’t make protein & veggies for breakfast because I run out of time. I feel so good, it’s easy to stick with it. I also came from a mostly plant-based grain/bean diet. I know everyone is different but dairy & beans have been my major trigger foods. I’m a long time reader of your blog. Proud of you for making this transition & making your health a priority! It feels like such a huge change but it’s amazing how good it feels. Mindfulness, sleep & meaningful connections have made a big difference for me as well.

  7. Pearl

    Really informative and nice to hear you’re improving!
    I see you referenced having an instant pot now. They seem to be all the rage lately and I know you’re not one to add more gadgets in your kitchen if they’re not amazing, so I’d love to hear if it’s something you’d recommend etc… thanks!

    1. Cassie

      I fought getting an Instant Pot for years (even though people have been asking me to develop IP recipes for just as long), but I finally bit the bullet for one reason—broth! The IP can take a 3-4 hour (or even more for bone broth) process and condense it into under an hour. And then, once I had the thing in my house, I started using it for EVERYTHING—yogurt, roast chicken, steaming vegetables, soups.. It now is the only appliance that has a spot on my countertop. Not even my blender or food processor has that distinction!

  8. Laura

    So glad this diet is helping you! Thanks for sharing! And I find what Anthony WIlliam has to share about auto-immune disease and food as medicine is very empowering and I love the way I’m eating now. I love his books Medical Medium & Life Changing Foods and new one coming out is Thyroid Healing.

  9. Teri Pastorino

    Thanks for the post – glad that the AIP diet helped you. I have been struggling with my migraines coming back lately and need to reset. Do you have some recommendations for good resources for recipes and additional information?

    1. Cassie

      If you’re interested in the AIP diet, I first recommend talking to your healthcare professional—it’s a big change and you need to really be doing it under the supervision of a medical provider.

      Beyond that, I recommend checking out The Paleo Approach by Sarah Ballantyne, and her website,

  10. Sasha Cannon

    Soooo happy you explored into the ancestral school of thought and are successful on your AIP effotts. You make everything so appetizing and your passion for food is contagious, I have no doubt you will rock this new protocol and continue inspiring your readers. Wishing you get a whole lot better!!

  11. Melissa K

    Do you find AIP manageable while cooking for your family? Are you finding that you end up cooking two separate meals? With working full-time and having two under the age of 4 in the house (one of whom is in a picky phase), I’ve been hesitant to make such a drastic change, although all signs point to it being something that would be beneficial for my current health.

    1. Cassie

      I’m actually surprised by how well AIP has been working for everyone. For most meals, we eat the same thing or slight variations. So like, for example, for breakfast, I’d have a stuffed sweet potato with spinach, and ham. My husband would the same thing, but top it with an egg. And for Juni, she’d have sweet potato chunks, ham, and a separate egg (plus some fruit).

      At first, it felt like I was always going to have to cook two meals (less so for my husband, more so for the picky three year old), but we’ve figured out the meals that we can make with small changes (or no changes at all) that work for her, too.

  12. Cris

    AIP sounds intense…. Literally 3 years in with elimination diet and re introduction of foods with medical support. Months of set backs because I miss my toast and I give up! I had 47 food allergies blood tested 3 years ago….but my system has calmed So much over time that some foods aren’t as reactive in my body, if at all and even my emotions are more balanced… So worth the effort if you find relief… it’s definetly a Lifestyle that’s achievable with support, acceptance and creativity ! ?? Lots of us out there… feeling reassured I’m not the only one … Love the recipes ?

  13. Meg

    I can’t even tell you how happy I am to read this article that a friend sent to me. I have been experiencing the same symptoms as you did (blood tests, extreme nausea, rapid and intense weight loss) over the course of 3 months and doctors just look at me with blank stares. I’m starting AIP in January with the help from a nutritionist. Doing some independent research and finding people like you give me more peace of mind knowing that other people are going through the same thing!! Thanks for the great read. And now I’ll subscribe 🙂

  14. Lili

    I’m totally with you. It seems extreme until you are out of luck and desperate enough to do it. A few years ago, back when I was a low fat vegan, I started getting sick and having ridiculous anaphylactic food reactions. I started out an elimination diet and by the time I was half way thru, I was out of almost everything I ate regularly and sadly had to start eating meat. Nuts, seeds, beans, peas, legumes and grains right out the window. Already blood test allergic to eggs, dairy, coconut, sweet potatoes squash fish seafood and now chicken and a host of miscellaneous items. I’m in recovery on bone broth, fermented veggies and supplements and am finally able to start eating other AIP compliant foods to rebuild. It only seems ridiculous when you are out of touch with your body or not desperate enough for health. Good luck to you. We are on the right path together.

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Hello. I’m Cassie, and I’m excited you are here!

I’m a big believer that eating a healthy diet can change your life—it did mine! At Wholefully, we want to help you you'll find find the foods that make you feel great. You'll find tons of Whole30, paleo, vegan, gluten-free, and vegetarian recipes to help you along your journey.

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