Autoimmune Protocol (AIP) Diet: Food List and Evidence

The autoimmune protocol (AIP) diet is a three-phase elimination diet for autoimmune disease that removes grains, legumes, dairy, eggs, nightshades, nuts, seeds, refined sugar, alcohol, coffee and food additives for at least 30 days, then reintroduces them one food at a time to find each person's triggers. In the most cited trial, Konijeti et al. (2017) reported that 11 of 15 adults with active inflammatory bowel disease (73%) reached clinical remission by week 6 of the protocol.

AIP, also called the autoimmune paleo diet or the paleo autoimmune protocol, is a stricter version of the paleo diet. It is used most often by people with Hashimoto’s thyroiditis, Crohn’s disease, ulcerative colitis, rheumatoid arthritis, psoriasis and celiac disease. The research behind it is promising but small, so it works best as a structured experiment alongside medical care, not as a replacement for it.

Key Takeaways

The AIP diet runs in three phases: elimination (at least 30 days, often 60 to 90), reintroduction (one food at a time with a 72-hour watch period), and a personalized maintenance diet.
In the Konijeti et al. (2017) trial in Inflammatory Bowel Disease, 73% of 15 adults with Crohn’s disease or ulcerative colitis reached clinical remission by week 6, and CRP did not change significantly.
In the Abbott et al. (2019) pilot study, 16 women with Hashimoto’s thyroiditis who followed AIP for 10 weeks reported better quality of life and lower symptom scores, while TSH, thyroid hormones and thyroid antibodies did not change significantly.
For multiple sclerosis, the closest evidence comes from the Wahls Protocol, a related paleo-style diet tested in a 2009 pilot trial by Wahls et al. that reported less fatigue.
No large randomized controlled trial of AIP has been published, so the evidence is limited to small, uncontrolled studies and should be read that way.
AIP is meant to be temporary: the reintroduction phase, not the elimination phase, produces the information that shapes a long-term autoimmune diet.

At a Glance

The AIP diet is an elimination protocol that removes foods most likely to promote intestinal permeability and immune activation, then systematically reintroduces them to identify individual triggers.
Clinical studies in inflammatory bowel disease and Hashimoto’s thyroiditis have shown measurable improvements in symptoms and quality of life. In Hashimoto’s, the 2019 pilot study found lower hs-CRP but no significant change in thyroid antibody levels.
The elimination phase removes grains, legumes, dairy, eggs, nightshades, nuts, seeds, refined sugars, alcohol, coffee, and food additives. It is intentionally temporary.
Reintroduction is the most important phase. Without it, you are just on a restrictive diet with no useful information about what your actual triggers are.
AIP is not meant to be followed forever in its full elimination form. The goal is a personalized, less restrictive diet based on your individual results.

What Is the AIP Diet?

The autoimmune protocol diet is a time-limited elimination and reintroduction plan designed for people with autoimmune disease. It grew out of the paleo diet and was popularized by Sarah Ballantyne, PhD, in her 2014 book The Paleo Approach, which laid out the food list and reintroduction order most AIP guides still use [7].

AIP has three phases. The elimination phase removes the food groups listed below. The reintroduction phase brings foods back one at a time while tracking symptoms. The maintenance phase is the broadest diet that keeps symptoms controlled, and it looks different for every person.

The diet is not a treatment for any single disease. People use it alongside conventional care for conditions such as Crohn’s disease, rheumatoid arthritis, psoriasis and multiple sclerosis, usually when symptoms persist despite medication. If you are still sorting out whether your symptoms point to an autoimmune condition, our overview of common autoimmune disease symptoms is a better first step.

The Theory: Why Food Might Matter in Autoimmune Disease

The idea that diet influences autoimmune disease is not fringe science. It is rooted in well-established immunological principles, even if the dietary specifics are still being refined.

Intestinal Permeability (“Leaky Gut”)

“Leaky gut” has become a loaded term, but the underlying concept is legitimate and increasingly well-studied. The intestinal lining is a single-cell-thick barrier that selectively allows nutrients through while keeping larger molecules, bacteria, and undigested food particles out. When the tight junctions between these cells become compromised, larger molecules can cross into the bloodstream, where they encounter immune cells and can trigger inflammatory responses [1].

Dr. Alessio Fasano’s research at Harvard identified zonulin as a key protein that regulates tight junction permeability. Zonulin is released in response to two known triggers: certain intestinal bacteria and gliadin (a protein in gluten). Elevated zonulin levels have been measured in multiple autoimmune conditions, including celiac disease, type 1 diabetes, and Hashimoto’s thyroiditis [2].

The AIP diet aims to remove foods that may increase intestinal permeability and replace them with nutrient-dense foods that support gut barrier repair. Our guide to leaky gut and intestinal permeability covers how the barrier is measured and where the research is still unsettled.

Molecular Mimicry

Molecular mimicry occurs when proteins in food or pathogens structurally resemble human tissue proteins. The immune system, primed to attack the foreign protein, cross-reacts with the body’s own tissue. This has been documented between gliadin and thyroid peroxidase, between dairy proteins and pancreatic beta cells, and between certain bacterial proteins and joint tissue [3].

By removing the most commonly implicated food proteins during the elimination phase, AIP reduces the likelihood that molecular mimicry is driving ongoing immune activation.

Immune Activation Through the Gut

Approximately 70 to 80% of the body’s immune tissue resides in or around the gut (the gut-associated lymphoid tissue, or GALT). The gut microbiome directly influences immune regulation, and diet is the primary determinant of gut microbial composition. Certain food components, including refined sugars, emulsifiers, and some seed oils, have been shown to promote dysbiosis and increase intestinal inflammation in animal and human studies [4].

The Elimination Phase: What You Remove and Why

The AIP elimination phase is strict by design. It is meant to cast a wide net, removing all categories of food that have documented potential to promote intestinal permeability, trigger immune responses, or contain compounds that interfere with gut health. Here is what comes out and the rationale behind each removal:

Grains (all, including gluten-free): Gluten-containing grains are removed for their documented effects on zonulin and intestinal permeability. Gluten-free grains are also removed because they contain other proteins (prolamins and agglutinins) that may affect gut barrier function, and because they are calorie-dense but nutrient-poor compared to the vegetables and proteins that replace them [5].

Legumes (beans, lentils, peanuts, soy): Contain lectins and saponins that can interact with the intestinal lining. Soy is additionally removed due to its phytoestrogen content and its potential to interfere with thyroid function.

Dairy: Casein and whey proteins are common immune triggers. Dairy also contains butyrophilin, which has structural similarity to certain myelin proteins. Many autoimmune patients report symptom improvement with dairy removal.

Eggs: Egg whites contain lysozyme, which can cross the gut barrier and carry other proteins with it. Eggs are among the most commonly identified triggers during AIP reintroduction.

Nightshades (tomatoes, peppers, potatoes, eggplant): Contain alkaloids (solanine, capsaicin, tomatine) that can increase intestinal permeability in sensitive individuals. This is one of the more controversial removals, as nightshades are otherwise nutritious foods. Reintroduction data shows they are tolerated by many people.

Nuts and seeds: Contain phytic acid, lectins, and enzyme inhibitors. Many are also common allergens. Removed during elimination but frequently reintroduced successfully.

Refined sugars: Promote dysbiosis, increase intestinal permeability, and drive systemic inflammation through multiple pathways.

Alcohol: Directly damages the intestinal lining and promotes permeability. Also stresses the liver, which is already working harder in the context of chronic inflammation.

Coffee: Contains compounds that can increase intestinal permeability and cortisol production. This is the removal that generates the most protests.

Food additives: Emulsifiers (carrageenan, polysorbate 80), artificial sweeteners, and preservatives have been shown to disrupt the gut microbiome and intestinal barrier in controlled studies [6].

What You Eat on AIP

AIP is not about deprivation. It is about replacing potentially problematic foods with the most nutrient-dense options available:

Proteins: Grass-fed beef, lamb, wild-caught fish, poultry, organ meats (liver is particularly nutrient-dense), bone broth, shellfish.
Vegetables: All non-nightshade vegetables, including leafy greens, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), sweet potatoes, squash, beets, carrots, zucchini.
Fruits: All fruits in moderation, with an emphasis on berries for their antioxidant content.
Healthy fats: Olive oil, coconut oil, avocado oil, animal fats from quality sources, avocados.
Fermented foods: Sauerkraut, kimchi (without nightshades), kombucha, coconut yogurt. These support microbiome diversity.
Herbs and non-seed spices: Basil, oregano, thyme, turmeric, ginger, garlic, cinnamon.

The emphasis on organ meats, bone broth, and a wide variety of vegetables means that AIP can actually be more nutrient-dense than a typical Western diet, provided you plan meals carefully.

AIP diet food list: what to eat and what to avoid

The table below puts the AIP food list in one place. The right column shows roughly where each eliminated group falls in the reintroduction order described later.

Food group	During elimination	Typical reintroduction stage
Meat, poultry, fish, shellfish, organ meats, bone broth	Eat freely	Not eliminated
Non-nightshade vegetables, sweet potatoes, squash	Eat freely	Not eliminated
Fruit	Eat in moderation	Not eliminated
Olive, avocado and coconut oils, animal fats	Eat freely	Not eliminated
Egg yolks, seed-based spices, ghee	Avoid	Early
Nuts, seeds, cocoa	Avoid	Early to middle
Egg whites, nightshades, coffee	Avoid	Later
Dairy, grains, legumes	Avoid	Last
Refined sugar, alcohol, food additives	Avoid	Optional, and often left out long term

The Reintroduction Phase: Where the Real Value Lives

This is the part that many people get wrong, and it is the part that matters most. The elimination phase is just the setup. Reintroduction is where you collect the data that determines your long-term personalized diet.

Reintroduction follows a structured protocol:

Wait until symptoms stabilize. Stay on the full elimination phase for a minimum of 30 days, and ideally until you notice meaningful symptom improvement. For some people this takes 60 to 90 days.
Reintroduce one food at a time. Choose a single food (not a food group). For example, reintroduce egg yolks first, not “eggs.”
Use a graduated exposure. On Day 1, eat a small amount (half teaspoon). Wait 15 minutes. If no immediate reaction, eat a slightly larger amount. Wait 15 minutes again. Then eat a normal portion. Monitor for 72 hours before concluding the food is tolerated.
Track symptoms carefully. Reactions can be immediate (within hours) or delayed (up to 72 hours). Common reactions include digestive symptoms, joint pain, fatigue, skin changes, headaches, and mood shifts.
If a food triggers symptoms, remove it and wait until symptoms clear before trying the next food.
Reintroduce in a strategic order. Foods with the least likelihood of reaction first: egg yolks, seed-based spices, nuts and seeds, cocoa, ghee, then egg whites, nightshades, coffee, dairy, and grains.

Most people discover that they react to only a handful of the eliminated foods. The goal is to end up on the broadest diet possible that keeps your symptoms controlled [7].

How Long Does the AIP Diet Last?

The AIP elimination phase lasts at least 30 days, and many people stay on it for 60 to 90 days before symptoms settle enough to start reintroduction. Reintroduction then takes weeks to months, because each food needs its own test and a 72-hour watch period. The two published trials used fixed timelines: 6 weeks of elimination plus 5 weeks of maintenance in the Konijeti et al. (2017) IBD trial, and a 10-week program in the Abbott et al. (2019) Hashimoto’s study.

Phase	Typical length	What happens
Elimination	30 days minimum, often 60 to 90 days	All eliminated food groups are removed while symptoms are tracked.
Reintroduction	Several weeks to several months	One food at a time is reintroduced, each followed by a 72-hour watch period.
Maintenance	Ongoing	The broadest diet that keeps symptoms controlled, revisited as health changes.

What the Clinical Evidence Shows

Inflammatory Bowel Disease

The most cited clinical trial of AIP was a 2017 study by Konijeti et al. in patients with Crohn’s disease and ulcerative colitis. The protocol ran 11 weeks (6-week elimination, 5-week maintenance), and 73% of the 15 participants achieved clinical remission by week 6. Symptom scores improved significantly, mean fecal calprotectin fell from 471 to 112 by week 11 without reaching statistical significance, and C-reactive protein (CRP) did not change significantly. Participants stayed on their existing medications, and nearly half were on a biologic [8].

A companion analysis of the same cohort by Chandrasekaran et al. (2019) reported improved patient-reported quality of life during the elimination and maintenance phases [9]. Neither paper had a control group, and both authors called for randomized trials.

Hashimoto’s Thyroiditis

A 2019 study by Abbott et al. enrolled women with Hashimoto’s in a 10-week AIP intervention delivered through an online health coaching program. Participants experienced statistically significant improvements in quality of life and symptom burden scores, and hs-CRP fell by 29%. There were no statistically significant changes in TSH, thyroid hormones or thyroid antibodies, so the benefit was in how people felt rather than in thyroid lab values [10].

These are small studies, and larger randomized controlled trials are needed. But the consistency of the results, combined with the strong mechanistic rationale, makes AIP a reasonable option for patients willing to put in the effort.

Other Conditions

Case reports and observational data suggest benefits of AIP in psoriasis, rheumatoid arthritis, and lichen planus, though controlled trial data for these conditions is not yet available. The theoretical basis applies across autoimmune conditions, since intestinal permeability and immune dysregulation are shared features.

The AIP Diet for Hashimoto’s Thyroiditis

The AIP diet for Hashimoto’s is the same three-phase protocol, used alongside thyroid hormone replacement such as levothyroxine rather than instead of it. The Abbott et al. (2019) pilot study is the only published trial in this group, and it showed better quality of life and fewer symptoms without a measurable change in thyroid antibodies or thyroid function.

Two practical points matter for thyroid patients. Many people with Hashimoto’s pay particular attention to gluten during reintroduction, partly because celiac disease is more common in autoimmune thyroid disease. Seafood, a staple of AIP, also supplies selenium and iodine, so an endocrinologist or dietitian should check that the overall diet does not push either nutrient too low or too high.

For more detail on thyroid-specific eating, see our guide to eating with Hashimoto’s and the broader Hashimoto’s overview. Some patients also ask their clinicians about low dose naltrexone for Hashimoto’s, which has its own, separate evidence base.

Common Mistakes on AIP

Treating elimination as the permanent diet. AIP is not meant to be followed indefinitely in its full form. The elimination phase is a diagnostic tool, not a lifestyle. Staying on strict elimination for months or years without reintroduction is unnecessarily restrictive and can create nutrient gaps, disordered eating patterns, and social isolation.

Not eating enough. AIP removes a lot of calorie-dense foods (grains, legumes, dairy, nuts). If you do not consciously increase your intake of fats and starchy vegetables, you may end up severely undereating. Fatigue, hair loss, and irritability that people blame on “detox” is often just caloric deficit.

Rushing reintroduction. Introducing multiple foods in the same week makes it impossible to identify which one caused a reaction. Patience during reintroduction is what separates useful data from confusion.

Ignoring non-dietary factors. AIP works best as part of a broader approach that includes stress management, adequate sleep, and appropriate movement. A perfect diet cannot overcome chronic sleep deprivation or unmanaged psychological stress.

Going it alone without professional support. Working with a functional medicine practitioner or registered dietitian experienced in AIP can help you avoid nutritional pitfalls and interpret your reintroduction results more accurately.

AIP vs. the Wahls Protocol

The Wahls Protocol, developed by Dr. Terry Wahls for her own progressive multiple sclerosis, shares significant overlap with AIP but has some important differences.

Both diets emphasize nutrient density, remove processed foods and refined sugars, and prioritize vegetables and quality proteins. The key differences:

Wahls specifies quantity targets: 9 cups of vegetables and fruits daily, divided into 3 cups leafy greens, 3 cups sulfur-rich vegetables, and 3 cups deeply colored fruits and vegetables. AIP has no specific volume targets.
Wahls is more permissive: The standard Wahls Protocol allows gluten-free grains, legumes, and nightshades. Only the most advanced version (Wahls Paleo Plus) approaches AIP-level restriction.
Wahls emphasizes organ meats and seaweed more explicitly than standard AIP.
AIP has a formal reintroduction protocol. Wahls does not emphasize systematic food challenge testing in the same way.

For people with MS specifically, the Wahls Protocol has stronger condition-specific evidence, including a published clinical trial showing improvements in fatigue [11]. For Hashimoto’s and IBD, the AIP evidence is more direct. Both approaches are reasonable starting points, and many patients end up with a personalized hybrid. Our article on diet and multiple sclerosis compares the main MS eating patterns in more depth.

How AIP Compares With Other Autoimmune Disease Diets

AIP is the most restrictive of the common autoimmune disease diets, and it is the only one built around a formal reintroduction phase. The other patterns below are easier to follow long term but are less targeted at finding individual food triggers.

Diet	What it removes	Where the evidence is strongest
Autoimmune protocol (AIP)	Grains, legumes, dairy, eggs, nightshades, nuts, seeds, sugar, alcohol, coffee, additives, then reintroduces them	Small uncontrolled studies in IBD and Hashimoto’s thyroiditis
Paleo diet	Grains, legumes, dairy, refined sugar, processed foods	General metabolic studies, little autoimmune-specific data
Wahls Protocol	Processed foods, sugar and, in stricter versions, grains and legumes	Pilot trials in progressive multiple sclerosis
Gluten-free diet	Wheat, barley, rye	Required lifelong treatment for celiac disease
Mediterranean diet	Little is removed; it emphasizes plants, fish and olive oil	Small trials in rheumatoid arthritis and broad cardiovascular data

For celiac disease, a strict gluten-free diet is the established medical treatment, and our celiac disease treatment guide explains how it is managed. For celiac disease patients who still have symptoms on a gluten-free diet, AIP is sometimes used as a second step under a gastroenterologist’s or dietitian’s supervision.

Who Benefits Most from AIP

AIP requires significant effort: meal planning, cooking from scratch, reading labels carefully, and the discipline to follow through on reintroduction. It is not for everyone, and it does not need to be.

The patients who tend to benefit most are:

Those with autoimmune conditions that have a clear gut component (IBD, celiac disease, Hashimoto’s).
Patients who suspect food triggers but have not been able to identify them through less structured approaches.
People who have plateaued on conventional treatment and are looking for additional levers to pull.
Those with multiple autoimmune diagnoses, suggesting a broadly dysregulated immune system.

AIP is less likely to produce dramatic results for patients whose autoimmune condition is well-controlled on medication and who have no apparent GI symptoms or food sensitivities. It is also not appropriate as a replacement for disease-modifying medications in conditions like RA or MS, where uncontrolled inflammation causes irreversible damage.

Risks of the AIP Diet and Who Should Not Try It

The main risks of the AIP diet are undereating, nutrient gaps and an unhealthy relationship with food. Removing dairy, grains and legumes at once can lower calcium, fiber and some B vitamins, and the Konijeti et al. (2017) trial team started vitamin D repletion in 3 and iron repletion in 6 of its 15 participants, which shows how common deficiencies already are in this population.

AIP is generally a poor fit for people with a history of eating disorders, for children, during pregnancy or breastfeeding, and for anyone who is underweight, unless a clinician designs and monitors the plan. It should never be a reason to stop prescribed medication. Biologics, DMARDs, thyroid hormone and other disease-modifying drugs should only be changed by the prescribing physician.

Practical Meal Planning Tips

The biggest barrier to AIP is not willingness but logistics. These strategies help:

Batch cook proteins on the weekend: Roast a whole chicken, cook a large pot of bone broth, brown several pounds of ground beef. Having protein ready to go makes weekday meals much easier.
Prep vegetables in advance: Wash and chop vegetables for the first half of the week. Pre-roast sweet potatoes and squash. Keep salad ingredients ready to assemble.
Stock your pantry with AIP staples: Coconut aminos (soy sauce replacement), avocado oil, coconut cream, arrowroot starch, nutritional yeast (if tolerated), apple cider vinegar, quality sea salt.
Find 5 to 7 meals you enjoy and rotate them. You do not need to reinvent dinner every night. Simplicity is sustainable.
Connect with the AIP community. Online communities, AIP-specific cookbooks, and meal planning services have made this diet dramatically more accessible than it was a decade ago.

Finding a Clinician to Support an AIP Trial

The clinicians who most often supervise an AIP trial are registered dietitians, functional and integrative medicine physicians, naturopathic doctors where licensed, and the specialist who already manages the condition, such as a gastroenterologist, rheumatologist, endocrinologist or neurologist. A good supervisor sets a start and end date for elimination, checks labs for nutrient gaps and keeps your medication plan intact.

Diet is usually one part of a wider plan. The rheumatoid arthritis treatment guide and the Crohn’s disease treatment overview describe the medical options AIP sits beside, and the multiple sclerosis treatment guide covers MS care. Some integrative clinics also discuss off-label options such as low dose naltrexone for autoimmune conditions, which are often cash pay and backed by limited trial data.

To compare practices near you, the directory lists clinics that offer arthritis and autoimmune joint care, MS-focused clinics and psoriasis treatment providers. Regenerated.com is free for patients, listing order is not paid ranking, Featured slots are labeled and capped, and Verified means a clinic passed credential checks, not that it paid more. Inclusion in the directory is not an endorsement, and how Featured, Verified and organic listings differ is explained in full.

Frequently asked questions

What is the AIP diet?

The AIP diet, short for autoimmune protocol diet, is a temporary elimination diet for people with autoimmune disease. It removes grains, legumes, dairy, eggs, nightshades, nuts, seeds, refined sugar, alcohol, coffee and food additives for at least 30 days, then reintroduces each food one at a time to identify personal triggers. The end goal is a broader, personalized diet, not permanent restriction. It was popularized by Sarah Ballantyne, PhD, and is studied mainly in IBD and Hashimoto’s.

What can you eat on the AIP diet?

On the AIP diet you can eat meat, poultry, fish, shellfish, organ meats and bone broth, plus all vegetables except nightshades, fruit in moderation, olive, avocado and coconut oils, fermented foods such as sauerkraut and coconut yogurt, and herbs and spices that do not come from seeds. Sweet potatoes, squash and other starchy vegetables replace grains as the main carbohydrate source, which helps prevent undereating during the elimination phase.

How long should you stay on the AIP diet?

Most people stay on the strict AIP elimination phase for 30 to 90 days, moving to reintroduction once symptoms have clearly improved and stabilized. Reintroduction then takes several weeks to several months, because each food is tested alone and watched for 72 hours. The published trials used 10 to 11 week programs. Staying on full elimination for many months without reintroducing foods raises the risk of nutrient gaps and is not the intended use.

Does the AIP diet work for Hashimoto’s?

The AIP diet improved quality of life and symptom scores in Hashimoto’s patients in one small study. Abbott et al. (2019) followed 16 women through a 10-week AIP program and found significant symptom improvement and a 29% drop in hs-CRP, but no significant change in thyroid antibodies, TSH or thyroid hormone levels. AIP is used alongside thyroid hormone replacement, not instead of it, and larger controlled trials are still needed.

Is the AIP diet the same as paleo?

The AIP diet is a stricter version of the paleo diet, not the same thing. Both remove grains, legumes, dairy and processed foods. AIP also removes eggs, nightshades such as tomatoes and peppers, nuts, seeds, coffee and alcohol, and it adds a structured reintroduction phase to test each food. Paleo is designed as a long-term eating pattern, while AIP is a time-limited protocol meant to identify autoimmune food triggers.

Can the AIP diet replace medication for autoimmune disease?

The AIP diet is not a substitute for prescribed medication. In the Konijeti et al. (2017) IBD trial, participants who improved stayed on their existing treatments, and nearly half were on biologics. In rheumatoid arthritis, multiple sclerosis and IBD, uncontrolled inflammation can cause permanent damage, so any change to biologics, DMARDs or thyroid hormone should come from the prescribing physician. AIP is best viewed as an add-on that may reduce symptoms.

The Bottom Line

The AIP diet is the most structured and evidence-supported elimination approach for autoimmune conditions currently available. It does not make autoimmune disease go away, and it is not magic. It is a systematic method for identifying your personal food triggers and building a diet that supports rather than undermines your immune regulation.

If you are considering AIP, commit to doing it properly: strict elimination, patient reintroduction, and good record-keeping. Half-measures produce half-results and waste your effort. Done right, AIP gives you actionable information about your body that no blood test can provide.

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