Your AIP Diet Plan for Autoimmune Support

Millions of people live with autoimmune conditions such as Hashimoto’s, rheumatoid arthritis, lupus, and inflammatory bowel disease. These conditions often come with symptoms that disrupt daily life—persistent fatigue, joint pain, skin rashes, digestive problems, and brain fog. A functional medicine approach offers a powerful path forward by addressing the root causes of these symptoms. A key area of focus is adopting an effective nutritional strategy, particularly an anti-inflammatory diet, which can significantly reduce symptoms and support long-term health.

One of the most effective tools I used in my practice was the AIP diet plan. If you have ever wondered, what is the AIP diet and how can it reclaim your health, this guide will walk you through the principles, phases, and practical steps to begin.

The AIP diet, short for Autoimmune Protocol, is a science-based elimination diet rooted in functional medicine. It focuses on removing inflammatory foods and reintroducing them in a structured way to uncover triggers. It is particularly helpful for people seeking to reduce inflammation through the power of whole foods and strategic eating habits. The AIP diet supports immune balance, gut repair, and a healthy inflammatory response. These are key pillars in reversing autoimmune symptoms. This approach forms the cornerstone of The Autoimmune Solution™ Protocol, AMMD™’s comprehensive system for supporting those living with autoimmune disease. 

Learn more about autoimmune diseases with Dr. Sara Gottfried on this episode of Take Back Your Health™. 

What Is the AIP Diet and How Does It Work?

The AIP diet is a more specific version of the Paleo diet. While the Paleo diet removes grains, legumes, and dairy, the AIP diet eliminates additional foods that may provoke the immune system or disrupt gut health. This makes the AIP protocol a powerful choice for individuals managing chronic conditions, as it allows for a targeted reduction in foods that often contribute to systemic inflammation.

This therapeutic dietary approach has three distinct phases:

1. Elimination

In this first phase, individuals remove foods known to contribute to inflammation and immune activation. This includes grains, dairy, legumes, nightshades, nuts, seeds, eggs, and processed ingredients. By eliminating these foods, the body has an opportunity to heal, and symptoms often begin to improve.

2. Reintroduction

Once symptoms have stabilized, foods are reintroduced one at a time in a systematic way. This allows individuals to observe whether certain foods trigger a recurrence of symptoms. The reintroduction phase requires patience and attention, but it offers invaluable insight into which foods your body tolerates. Tracking reactions during this phase can help build a sustainable eating plan that continues to reduce inflammation long-term.

3. Maintenance

After identifying individual food triggers, you can build a personalized, long-term nutrition plan. This phase supports a sustainable way of eating that promotes immune balance, digestive health, and overall vitality.

The AIP diet empowers you to listen to your body. There is no one-size-fits-all solution for autoimmune disease, and the AIP framework allows for a flexible, individualized approach based on your unique needs.

Foods to Focus on in Your AIP Diet Plan

The foundation of the AIP diet plan consists of nutrient-dense, anti-inflammatory foods that support the immune system and gut lining while avoiding common dietary triggers. Incorporating these foods for your AIP diet plan into your daily meals can help naturally improve inflammation and overall health.

1. Fresh Vegetables

Colorful vegetables provide antioxidants, fiber, and vital nutrients. Focus on leafy greens, carrots, zucchini, beets, and winter squash. Rotate your vegetables to support a wide array of phytonutrients and help diversify your gut microbiome. Avoid nightshade vegetables such as tomatoes, peppers, eggplants, and potatoes, which may exacerbate inflammation in sensitive individuals.

2. High-Quality, Grass-Fed and Pasture-Raised Meats

Protein is essential for tissue repair, immune function, and muscle support. Choose grass-fed beef, pasture-raised chicken and turkey, and wild-caught fish such as salmon and sardines. Organ meats such as liver can offer dense nutrition, including vitamin A, B12, and iron, for those who tolerate them.

3. Healthy Fats

Fats are critical for hormone production, immune signaling, and energy. Include coconut oil, olive oil, avocado oil, and animal fats from grass-fed sources. Avoid refined vegetable oils and hydrogenated fats that may promote inflammation.

4. Fresh Herbs and AIP-Approved Spices

Herbs enhance flavor while delivering antimicrobial and anti-inflammatory properties. Use fresh basil, oregano, cilantro, rosemary, and parsley. AIP-friendly spices include turmeric, ginger, cinnamon, garlic powder, and clove. Avoid spice blends containing nightshades or additives.

5. Fruits in Moderation

Low-sugar fruits such as berries, apples, pears, and mangoes provide antioxidants and fiber. Limit to two or three servings per day to avoid spiking blood sugar, which may contribute to inflammation. 

6. Bone Broth and Collagen-Rich Foods

Bone broth is rich in collagen, glutamine, and glycine—amino acids that support gut repair. Homemade or clean, store-bought versions free of additives and preservatives are ideal. These nutrients help restore the intestinal lining and reduce symptoms related to leaky gut, which is often a root cause of autoimmune disease (1).

7. Coconut-Based Products

Coconut milk, coconut cream, shredded coconut, and coconut flour are versatile, AIP-compliant options. They provide healthy fats and are free from many common allergens. Choose unsweetened versions with no additives or gums.

What to Avoid on the AIP Diet

This phase of the AIP diet plan removes foods that are most likely to trigger inflammation, disrupt gut function, or provoke an immune response. 

Avoid the following:

• Nightshade vegetables: tomatoes, peppers, eggplants, and potatoes

• All grains: including wheat, oats, rice, and corn

• Legumes: beans, soy, lentils, and peanuts

• Dairy: milk, cheese, butter, yogurt

• Nuts and seeds: including seed-based oils

• Eggs

• Processed foods and refined sugars

• Food additives, preservatives, and artificial sweeteners

• Alcohol and caffeine
  

Eliminating these foods provides your body with the opportunity to heal while reducing immune system overactivation (2).

Sample 1-Day AIP Meal Plan

Here is a sample day of eating on the AIP diet plan to help you envision how to follow it.

Breakfast
Coconut milk smoothie with spinach, blueberries, avocado, and collagen protein powder

Lunch
Grilled chicken breast served with roasted carrots and sautéed kale in olive oil

Snack
Sliced apple with coconut butter

Dinner
Wild-caught salmon with steamed zucchini and mashed sweet potato drizzled with coconut oil

Optional Drink
Warm bone broth with fresh herbs

This type of meal plan supports nutrient density while avoiding common autoimmune triggers. Each meal provides protein, healthy fats, fiber, and a range of anti-inflammatory compounds.

Should You Work with a Practitioner While Following the AIP Diet?

While it is possible to start the AIP diet on your own, working with a functional medicine practitioner can offer important benefits. A trained professional can help monitor nutrient intake, support digestive health, and guide you through the reintroduction phase. They can also identify coexisting issues such as thyroid imbalances, adrenal dysfunction, or gut infections that may be contributing to your autoimmune condition. Additionally, a functional medicine practitioner can help tailor your diet to optimize results, particularly if you’re managing a chronic illness with complex symptoms.

Whether you are just beginning or seeking to deepen your understanding of your body’s needs, practitioner support ensures you are making informed and safe decisions.

Start Your AIP Diet Journey with Confidence

The AIP diet is a cornerstone of functional medicine and a central part of The Autoimmune Solution™ Protocol. It offers a path toward symptom reduction by removing dietary triggers, promoting gut healing, and restoring immune balance.

I encourage you to begin with one small change. Eliminate one food group this week. This can kick-start your inflammation management journey. Prep a simple AIP-compliant meal. Support your digestion with a clean supplement. Over time, these consistent actions lead to meaningful transformation.

If you are ready to take the next step, explore the tools and resources I have developed to guide you. The Autoimmune Solution™ Protocol includes curated supplements, meal plans, expert guides, and so much more, designed to help you thrive on your AIP journey.