AIP Auto Immune Diet: A Real Solution for Breakthrough Where Other Diets and Remedies Fail for Certain Health Conditions

By Janet Vargas - Independent Natural Health Researcher 30+ Yrs

The Key Role of this Diet is to Deal with "Leaky Gut" (Permeability of the Intestinal Tract) The Diet Aims to Heal the Gut Lining, which then Reduces Inflammation from the Bloodstream.

IMMUNE REGULATION is the Order of the Day here with these Health Conditions because they are Disorders of the Immune System whereby it fights against itself in disarray basically because it's Out of Synchronization. When the Immune System is functioning Normally, you can Stimulate and Strengthen it however when it is out of Order, we need to do the Opposite - we need to CALM IT DOWN because it's OVERACTIVE. OK?

A Real Answer For People With Auto-Immune Disorders
Be Encouraged!

The AIP Diet shows promise for Hashimoto's by significantly Improving Quality of Life, Reducing Symptoms like Fatigue and Pain, and Lowering Inflammation (CRP levels) in small studies, though it often doesn't change thyroid labs quickly. It works by Removing Inflammatory Foods to Identify Triggers and Calm the Immune System. Some Women with Endometriosis report it has brought them Considerable relief. One of these women runs a Recipe Website with another who has a different Autoimmune Condition because it has proven to be an Effective Way of Managing Symptoms. What a God Send. People with Rheumatic Arthritis and Lupus can benefit as well. These are all Autoimmune Conditions where the Immune System turns against itself, so to speak, seeing Substances as Invaders it should not - aka certain Blood Cleansing Herbs like Echinacea and Burdock for instance that are usually Very Beneficial for our Immune System are seen as Threats instead of Beneficial. MS (Multiple Sclerosis) and Psoriasis and IBD (Inflammatory Bowel Disorder) can be helped also. Immune Stimulants of Any Kind, be it certain Foods, Herbs or Spices, should be Avoided, and this Diet helps you to determine that which Offends and what does not. OTHER DISORDERS that can be addressed with the AIP Auto Immune Protocol Diet can be found at the end of this Article.

The Autoimmune Protocol (AIP) Diet is a Nutritional Approach that may help Manage Symptoms and Reduce Inflammation for individuals with a range of Autoimmune Disorders by Identifying and Eliminating Potential Food Triggers which make things Physically Stressful for these people. It has been proven to be just the right thing for Many People with the following Autoimmune Disorders.

The Autoimmune Protocol Diet (AIP Diet) advocates consuming whole foods such as fresh fruit, vegetables, minimally processed animal products, minimally processed vegetable oils, fermented probiotic-rich foods, non-seed derived spices, and natural vinegar. 

The AIP diet is similar to the paleo diet and paleo approach (sometimes referred to as the Paleo Autoimmune Protocol) in the types of foods allowed and avoided. However, it is more strict and focuses on autoimmune wellness. 

Certain foods such as sea salt, saturated fats, coconut-based foods, and natural sugars such as honey and maple syrup are allowed, but some protocols recommend moderate consumption. Furthermore, some protocols advise limiting fruits and vegetables with a high glycemic index.

Enjoy These Foods on the AIP-Diet

AIP-Compliant Fruits:

While Fruit is filled with Healthy Fiber and Antioxidants, it's also notably high in Natural Sugars - much to be preferred to Confectionary, Sweet Desserts and Snacks. Fruits are also an Excellent Source of Fiber!

The AIP diet encourages a variety of fresh fruits in moderation (typically limited to 2-3 servings per day due to natural sugars), alongside a Wide Range of Vegetables (except nightshades), Quality Meats, and True Healthy Fats (No Canola, Margarines or Seed Oils!) 

AIP-Approved Fruits To Enjoy:

• Bananas
• Apples
• Pears & Plums
• Oranges
• Lemons and Limes
• Mandarins & Tangerines
• Peaches & Apricots
• Nectarines & Peacharines
• Mangoes & Papaya
• Strawberries
• Blueberries
• Blackberries
• Raspberries
• Cranberries
• Cherries & Grapes
• Litchi/Lychee Berries
• Pineapple & Guavas
• Kiwi Fruit & Figs & Dates
• Passion Fruit
• Persimmons
• Cantaloupe
• Watermelon
• Coconut Flesh
• Star Fruit
• Rhubarb

AIP-Compliant Vegetables 

The majority of vegetables are AIP approved, except for nightshade vegetables. Non-starchy vegetables are nutrient-dense foods filled with vitamins, minerals, and fiber! 

AIP-Approved Vegetables to Enjoy:

• Avocado
• Celery
• Leeks
• Cucumber
• Cabbage
• Broccoli
• Kohlrabi
• Bok Choy
• Onions
• Green Onions/Scallions
• Radishes
• Carrots
• Parsnips
• Pumpkin
• Acorn squash
• Beets (Beetroot)
• Sweet potato
• Butternut squash
• Zucchini
• Summer Squash
• Winter Squash
• Fennel
• Turnips
• Asparagus
• Okra
• Jicama
• Chicory
• Watercress
• Cassava and Taro
• Brussels Sprouts
• Kohlrabi
• Rutabaga
• Mushrooms
• Seaweed
• Olives
• Herbs: parsley, cilantro, basil, thyme, oregano, etc. 
• Leafy greens: spinach, kale, romaine lettuce (Cos Lettuce)
• Swiss Chard, arugula, mustard greens, etc.
• Beets
• Radicchio
• Spaghetti squash
• Yams
• Cauliflower
• Artichokes

Spinach is perfectly fine and Highly Encouraged on the AIP Diet as a Nutrient-Dense Leafy Green, rich in Magnesium and Antioxidants, helping to combat Inflammation while avoiding Nightshade Vegetables like Tomatoes, Peppers (Capsicums & Chillies) Eggplants (Aubergines). It's a staple Leafy Green that provides Essential Vitamins and Minerals, making it a Key Food for Gut Health and Reducing Autoimmune flare-ups. Do not have in Excess to avoid Kidney Stones due to Oxalic Acid but is perfectly fine!

AIP-Compliant Animal Proteins:

Well sourced, high-quality meat and fish products provide the body with protein, healthy fats, and energy. Grass-fed, grass-finished, pasture-raised, and wild-caught are all preferred proteins when possible but not required.

• Tilapia
• Salmon 
• Tuna
• Duck
• Turkey 
• Bison
• Chicken 
• Grass-Fed Beef
• Goat

Minimally Processed AIP-Approved Fats

The AIP Diet excludes Heavily Processed Fats and seed oils, but these Minimally Processed Heart-Healthy Fats are allowed - that's fine! 

AIP-Approved Fats To Enjoy:

• Olive oil
• Coconut oil 
• Coconut butter
• Avocado oil

AIP-Compliant Natural Vinegars and Fermented Foods 

Fermented Foods are Encouraged by the AIP Diet due to their Probiotic-Rich Nature and Gut-Healing properties since Autoimmune Disorders are commonly associated with Leaky Gut Syndrome and other Gut Issues.

AIP-Approved Fermented Health Foods and Beverages to Enjoy:

• Water kefir
• Coconut milk kefir 
• Coconut yogurt
• Kombucha
• Pickled Veggies
• Sauerkraut
• Kimchi
• Apple Cider Vinegar
• Red Wine Vinegar

AIP-Approved Herbs & Spices:

• Turmeric
• Dill
• Ginger
• Chives
• Basil
• Rosemary
• Bay leaf
• Peppermint
• Garlic
• Cinnamon
• Thyme
• Parsley
• Saffron
• Cilantro
• Mint

AIP-Compliant Specialty Pantry Staples

• Herbal Teas
• Green Tea
• Dried Fruits
• Carob Powder
• Achar Fonio
• Tigernut Flour
• Coconut Flour
• Tapioca Starch
• Arrowroot Starch
• Plantain Flour
• Cassava Flour
• Coconut Aminos

AIP-Compliant Limited 5 Items For Natural Sweetness

• Maple Syrup
• Raw Honey
• Dates/Date Syrup 
• Coconut Sugar

Pure Maple Syrup 
is generally considered okay and allowed in moderation on the Autoimmune Protocol (AIP) diet as a natural sweetener, offering antioxidants and minerals, unlike refined sugars that are strictly avoided for their inflammatory effects. Make sure to buy 100% Genuine Maple in Glass. That is Essential because Imitation Maple (in plastic) has nasty Additives that make it very Inflammatory and AIP Emphasizes Nutrient Density and Minimizing Sugar Intake Overall to Support Gut Healing and Reduce Inflammation. It’s Natural & Whole: It's minimally processed derived from Tree Sap, fitting the AIP focus on Whole Foods.

Raw Honey
is generally okay and compliant on the AIP Diet, especially during the Elimination Phase, for Natural Sweetness, but it should be in Moderation, while keeping Overall Sugar Intake Low to Support Gut Healing. Raw Honey provides Beneficial Enzymes, Prebiotics, and Trace Minerals. Moderation is Key: Use it sparingly (around 1 tablespoon per meal) to avoid excessive sugar intake, even from natural sources.

Dates and Date Syrup
are allowed on the AIP Diet as Natural and Unrefined. They are considered compliant alternatives to refined sugars, which are strictly avoided during the elimination phase. They still a source of sugar and should be consumed in moderation as part of an overall balanced diet. Some protocols suggest limiting total daily fructose intake. Nutritional Value: Dates and date sugar contain fiber, vitamins, and minerals (such as calcium, iron, and magnesium), which are often lacking in refined sugars. The fiber in whole dates helps slow the absorption of sugar into the bloodstream. Pure Ingredients: Ensure you are using pure, 100% natural dates or date syrup without any added "natural flavors" or other non-compliant ingredients.

Coconut Sugar
is generally allowed in small amounts on the Autoimmune Protocol (AIP) diet, as it's Less Processed than other sugar alongside of Raw Honey or Pure Maple Syrup, but it should still be used Very Sparingly (not exceeding1 tbsp in a meal) because it's still Sugar and can affect Blood Sugar Level and potentially Trigger Inflammation in Sensitive Individuals. Focus on Fruit for sweetness first, as Coconut Sugar should be a Treat. Less Processed: It's less refined than other sugar, containing some Minerals and Inulin Fiber (though this Fiber can be hard for Some to Digest). It’s Paleo-Friendly and Guides often list it as acceptable when eliminating other sugars. 

Caution: Stevia is NOT a Good Sweetener for the AIP Diet and the Latest Honest Research reveals it has Problems of it's Own. It is Not as Safe as Professionals thought it was. Sorry. But most of it is actually manufactured Synthetically these days anyway which certainly Not Good either. All Synthetics Clash with our Body Chemistry - it sees them as Foreign which they are!

Avoid These Foods:

• Grains such as wheat, barley, rice, oats, rye, etc. This includes foods derived from grains, such as bread, pasta, and cereal.
• Legumes such as lentils, beans (garbanzo beans, black beans, green beans, etc.), soy, peas, etc. This includes foods derived from legumes such as tofu, tempeh, and certain faux meats.
• Nightshade family vegetables: potatoes, tomatoes, eggplants, capsicums, tomatillos, etc.
• Eggs
• Dairy such as cow's, goat's, and sheep's milk. This includes foods derived from these kinds of milk such as butter, cream, cheese, ghee, and protein powders.
• Nuts and seeds such as coriander, cumin, anise, fennel, fenugreek, mustard, and nutmeg, and including all foods derived from nuts and seeds such as flours, butter, or oils. This also includes cocoa and seed-based spices. 
• Processed foods 
• Refined Carbohydrates
• Natural nightshades such as date sugar and goji berries
• Refined vegetable oils, nut oils, and seed oils
• Nightshade spices such as paprika, and chili pepper
• Seed-based spices such star anise, coriander, celery seed, and cumin
• Highly processed vegetable oils such as canola, corn, safflower, soybean, or sunflower oils
• Refined sugars and processed sugars such as cane sugar, beet sugar, corn syrup, brown rice syrup, and barley malt syrup
• Preservatives, thickeners, flavorings, emulsifiers, coloring, and other food additives such as guar gum
• Artificial sweeteners such as Xylitol and Mannitol
• Certain drugs such as alcohol, caffeine, and tobacco
• NSAID's such as Ibuprofen and Aspirin

Supplements YES and NO for Autoimmune Disorders

For Autoimmune Support
Supplements like Vitamin D3, Omega-3s, Curcumin, and Zinc help with Inflammation and Immune Regulation, while some Nutrients like Selenium and Vitamin B complex are crucial for Immune Function, though it's vital to consult a Professional as Certain Supplements can Interact with Medications and some Herbs might worsen symptoms for Autoimmune Disorders. Key Supplements often mentioned for Reducing Inflammation and Supporting the Immune System include Vitamin D, Omega-3 fatty acids (fish oil), Curcumin (turmeric), Glutathione, NAC, and Zinc. Always integrate these with an AIP Protocol Diet, Stress Management, and Professional Advice.

Beneficial Supplements

These supplements are often highlighted for their anti-inflammatory or immune-modulating properties. 

• Vitamin D
  • Function: Plays a crucial role in regulating the immune system. Low levels are frequently associated with increased disease activity and a higher risk of developing several autoimmune conditions, including multiple sclerosis, lupus, and rheumatoid arthritis.
  • Usage: Supplementation (typically 1,000 to 4,000 IU daily, or a dosage recommended by a doctor) can help lower inflammation and potentially reduce the risk of developing autoimmune diseases.
  • Note: Vitamin D is fat-soluble and can be sequestered in fat cells, so individuals with higher body mass index may need different dosages; a doctor can determine your optimal level through a blood test.
• Omega-3 Fatty Acids (A Quality Fish Oil Capsule)
  • Function: These essential fatty acids possess strong anti-inflammatory properties and can help resolve inflammation, potentially reducing joint pain and stiffness in conditions like rheumatoid arthritis.
  • Usage: Studies suggest benefits for those with chronic inflammatory conditions, sometimes allowing for reduced use of anti-inflammatory drugs. Typical doses range from 1,000 to 3,000 mg of combined EPA and DHA daily.
• Curcumin (from Turmeric)
  • Function: The active compound in turmeric, curcumin has potent anti-inflammatory and antioxidant effects, blocking key inflammatory pathways.
  • Usage: Clinical trials show it can reduce symptoms in ulcerative colitis and improve renal function in lupus patients. Look for supplements with enhanced absorption (e.g., liposomal form or with black pepper extract/piperine).
• L-Glutamine
  • Function: This amino acid is vital for gut health, helping to repair and maintain the integrity of the intestinal lining (crucial as 70-80% of the immune system resides in the gut).
  • Usage: It can help "seal" a leaky gut barrier, which is a potential trigger for autoimmune responses, by speeding up gut cell regeneration.
• Probiotics
  • Function: Probiotics introduce beneficial bacteria to the gut, improving gut microbiome composition and overall immune function, which can help balance an overactive immune system.
  • Usage: Specific strains have shown benefit in improving outcomes for various conditions, including inflammatory bowel diseases and rheumatoid arthritis.
• Zinc and Selenium
  • Function: Both are essential minerals for a healthy immune system; deficiencies are common in autoimmune patients and can worsen symptoms and increase susceptibility to infections. 

Supplements to Avoid!

Certain supplements can be immune-stimulating, which may trigger flares or worsen symptoms in individuals with an already overactive immune system. 

• Spirulina and Chlorella: These microalgae can stimulate immune cells and have been linked to flares in patients with autoimmune skin diseases.
• Echinacea: Often used for immune support during colds, it can boost immune system activity and is not recommended for people with autoimmune conditions.
• Alfalfa: Contains L-canavanine, an amino acid that can trigger lupus-like symptoms or flare-ups.
• Ashwagandha: As an adaptogen and immune stimulant, it may worsen symptoms in autoimmune patients.
• Elderberry: Has been reported to induce inflammatory cytokines and is considered a high-risk supplement for patients with certain autoimmune conditions. 

A REMARKABLE HERB SUPPLEMENT Nigella Sativa SHOWS PROMISE YET AGAIN, FOR THOSE WITH AUTO IMMUNE DISORDERS AND BRINGS HOPE - I ENCOURAGE IT'S POSSIBLE USE IN YOUR CONSIDERATIONS. HOWEVER DO MAKE SURE TO READ THE NECESSARY CAUTIONS IF YOU ARE BEING MEDICALLY TREATED. IT MAY CLASH WITH YOUR MEDS - DEPENDING ON WHAT YOU ARE TAKING. THIS IS ESSENTIAL. OK?

It has Powerful Anti-Inflammatory and Immunomodulating properties, with Studies Suggesting Benefits in Rheumatoid Arthritis, Hashimoto's Thyroiditis, and Lupus by Balancing Immune Responses, Reducing Inflammation Markers, and Protecting Organs, and more extensive human trials are needed, so always consult the MD/GP or Specialist before use if you are in Medical Care. 

Scientific Research as of early 2026 suggests that Nigella Sativa commonly known as Black Cumin Seed generally has a Beneficial Supporting Role for Several Autoimmune Conditions due to its potent Anti-Inflammatory and Immunomodulatory Properties.

Its main active compound, Thymoquinone, provides Anti-Inflammatory and Immunomodulatory Effects that can Help Regulate a Hyperactive Immune System.

STUDIES UNDERTAKEN SO FAR REVEALED THE FOLLOWING

Benefits for Specific Conditions

• Rheumatoid Arthritis (RA): Clinical Trials show Nigella Sativa Oil can Significantly Reduce Joint Swelling and Morning Stiffness. It Lowers Inflammatory Markers like TNF-α and IL-6.
• Hashimoto’s Thyroiditis: Research suggests supplementation can Improve Thyroid Function by Lowering TSH and Reducing Thyroid Peroxidase (TPO) Antibodies.
• Lupus (SLE): Preliminary animal studies and some human reports Indicate it may Lower Autoimmune Markers (anti-dsDNA antibodies) and Help Protect Kidneys from Inflammatory Damage.
• Psoriasis and Vitiligo: Topical Application has been shown to Reduce the Severity of Lesions and Skin Inflammation.
• Celiac Disease: Some Evidence Suggests it may Improve Iron Deficiency and Intestinal Recovery in Refractory Celiac Disease when paired with a Gluten-Free Diet. The AIP Diet is also Gluten Free.

Potential Risks and Side Effects

Despite its benefits, caution is necessary which are:

• Medication Interactions: Nigella sativa may interact with Medical Immunosuppressants, Blood Thinners, and Medications for Diabetes or Blood Pressure.
• Immune Stimulation: While it often Calms Autoimmunity, it can also Stimulate White Blood Cells, which may theoretically worsen symptoms in Some Individuals.
• Common Side Effects: When this occurs, these can include Skin Rashes (when used topically), Digestive Upset, and Low Blood Pressure or Low Blood Sugar. So Professional Guidance is Necessary for those people.

Recommendations

• Consult a Physician: For reasons explained, it is Always Best to talk to a Healthcare Provider before Starting Nigella Sativa, especially if you are taking Medically prescribed Immunosuppressants for an Autoimmune Condition. You most likely will Not be able to take Nigella Sativa if you are taking MEDs of any kind in case of they may cause Conflict in your System.
• Monitoring: If you choose to use Nigella Sativa, do monitor for signs of Low Blood Pressure or Low Blood Sugar at First, to make Sure it’s Right for You to use. So important.

It is essential to have an open discussion with your Healthcare Provider about all Supplements you are taking to Ensure they are Safe and Appropriate for your Specific Condition if you are taking MEDs from a Medical Practitioner. Not because the Herbs or Supplements are Bad but because the MEDs Clashing with them sometimes is a bad thing.

So much for "Chemical Concoctions"..... I've seen Medicos boast about them with pride and superiority, saying their MEDs are "better than Natural Remedies" OR "That hasn't been Proven" if you say you're considering one. I've experienced this years ago.

I will give you a good allegory of what I think of that. It is like a young person boasting about a UNI Degree in History and Geography if you ask them to make a Simple Maths Equation. In other words, in 4 Years of Medical Study and Residency, they only get 6 Hours of so-called Nutrition taught them In Total - that's what so many Medicos tell us who have left their profession to Go Natural.

So most times, in reality, they don't even know what they're talking about when they say "That won't work. That hasn't been proven!" In fact, they often say that about some of Our Best Proven Remedies. What they're really saying is Big Pharma is not interested in Proving them because they wouldn't Profit from them - it isn't in their Interest to do so because they just want to Sell Expensive Medical Drugs, and those Medical Practitioners are Brain Washed by them. You probably know more than they do:)

Some Herbs and Supplements can be taken with MEDs and Others Cannot.
It's Important to let you know that. It can cause your body untold distress if you take a Medicinal Herb that is Immunomodulating while you are taking a MED that is prescribed to do the same purpose - they will conflict. But if you wish to go the Natural Way, you can see a Natural Health Practitioner - at least to Start you off with what's Right for You without complications and should prove to be the most Effective for You. They also look at your Health Needs through a different "Lense" (figuratively speaking) with a more Positive Outcome for You - embracing your Overall Health as Important for your Recovery whereas Medical Practitioners Separate Everything (you go to them for something and that's it. They keep "medicating you" for that without Considerations that Improving your Overall Health will Help things along and make for better Progress.

Medical Practitioners act within Big Pharma's perimeters to Keep Profiting from Ailments you go to them for mostly and in more instances than you think, some of their MEDs can make you Ill in some other way. Then they will give you More Meds for those Symptoms instead of taking you off of those Offending Meds. It's not a Nice experience to say the least. Have you or someone you know had the dodgy experience where one day you say to yourself "I've never been/felt so Unwell - since I started going to this doctor" OR something in particular you went to him or her for?

Sad to say, many people have had that experience. And I've had two experiences with Medical Induced Disorders that took place quite suddenly. But they still keep on Practicing, and they still keep prescribing those very MEDs that make people so Unwell...... "Business keeps going as Usual" shall we say? Yet they have the Nerve to tell you that Herbs and Supplements are "Dangerous"...... Polly Woffle. It's their MEDs that are Dangerous often. So heed them not if you "Wish to Go Natural"

Natural Health Practitioners you can consider could be a Good Naturopath or Herbalist. There are even Functional Food Therapist - they are generally highly Specialised Professionals but worth it. So are Integrative Medical Practitioners who practice specialised Natural Medicine. They don't use MEDs often but occasionally they may for a specific reason.

Whatever you decide, the AIP Protocol Diet on this Page is certainly Compatible with Natural Health Care Treatment OR Medical Treatment. You can't go wrong with this Diet. In fact it is Very Similar to the well known Paleo Diet, more Specific to your needs but can also Benefit a Lot of People - it's So Healthy!

Other Conditions the AIP Diet Addresses

• Celiac Disease
• Psoriasis
• Lupus
• Narcolepsy
• Ulcerative Colitis
• Graves' Disease
• Crohn's Disease
• Alopecia Areata
• Inflammatory Bowel Disease
• MS Multiple Sclerosis
• Adrenal Fatigue

This is for Informational purposes only to give you Good Healthy Guidelines for Improving these Conditions. For Professional Advice or Diagnosis, you can consult a good Natural Health Practitioner instead of a Medical Practitioner if you wish to do so. That should be for You to decide and I wish you well.

The Autoimmune Protocol Diet is also an Excellent Choice for those looking to Lose Weight, Feel Better, and Improve their Gut Microbiome, Immune System, and Digestive System.

I WISH YOU WELL