In this section, I will share the modifications I have made and my personal AIP journey
Disclaimer: I am not an AIP practitioner or a medical doctor. The following is a personal account of my experience and the results I achieved by following specific protocols. If you have a serious illness, it is important to consult with your doctor or naturopath before making any changes to your diet.
According to Dr. Sarah Ballantyne, the Autoimmune Protocol (AIP) can be divided into three crucial stages (Source: The Paleo Mom):
- Elimination Phase
- Reintroduction Phase
- Maintenance Phase
Elimination phase
The elimination phase of the AIP is a multifaced process. While the name implies the removal of certain foods, it goes beyond that. The primary focus is on incorporating nutrient-dense foods that can provide the vitamins and nutrients that may be lacking. Additionally, it involved making changes to sleep, stress and lifestyle habits.
Although many individuals experience rapid and positive results, the outcome can vary depending on each person’s unique situation and the severity of their condition. During the AIP journey, it is crucial to maintain regular communication with your doctor and consider working with a certified AIP practitioner. It is important not to discontinue any medications without consulting with your doctor first.
In the initial phase of elimination, the goal is to remove any potential triggers for inflammation, which includes eliminating foods that may cause sensitivity or intolerance. Additionally, this phase involves transitioning to a whole food died and avoiding processed products.
During the elimination phase, I excluded a variety of foods from my diet. This included grains, legumes, nuts, seeds, eggs, dairy products, refined oils and refined sugar. Instead, I opted for natural sweets such as dates and consumed fruits. Additionally, I avoided certain greens that were not included in the elimination list due to my personal intolerances.
I began incorporating a significant amount of broccoli and cauliflower into my diet and sought out recipes on Pinterest to make them more enjoyable and flavorful. In the past, I found cauliflower to be bland and unappealing. However, I discovered that only washing the vegetables and roasting them in the oven with a variety of spices such as salt, pepper, turmeric and oregano enhanced their taste. This cooking method proved to be both quick and delicious. In fact, I relied heavily on the oven during the period of my AIP journey and experienced with numerous oven-based recipes, finding them to be convenient and satisfying.
In addition, I significantly increased the consumption of sweet potatoes (as white potatoes were eliminated) and mushrooms. I also began incorporating a variety of vegetables into my diet that I had rarely or never eaten before such as zucchini, celery, cucumbers, beets and artichokes. As for cooking oils, we switched to using coconut oil, avocado oil or ghee (later on).
To satisfy my cravings for a bread-like texture (since regular bread was no longer an option), I experimented with creating a pancake-like bread using coconut and arrowroot flour. These two flours, along with tigernut flour, were the only allowed flours for someone on the AIP journey as they are believed to be anti-inflammatory.
The recipe for this bread can be found at the following link: www.pinterest.com
There is a wide variety of AIP recipes available now, ensuring that you will likely find something that suits your taste preferences.
Initially, I faced some challenges as I was hesitant to consume meat and only relied on fish for protein. However, I soon realized that if I truly wanted to promote healing, I needed to incorporate meat products into my diet as well. Once I made this decision, things became easier as there is a plethora of recipes featuring meats such as veal, chicken, and even organ meats (which surprisingly became some of my favorites).
I experienced such positive results during the elimination phase that I was reluctant to end it. Although I was tempted to continue with the elimination phase indefinitely, I recognized the importance of reintroducing certain foods to accurately identify and eliminate those that were causing inflammation and other issues.
Reintroduction phase
After being for approximately 7 months on the AIP journey and in the elimination phase, I decided to begin reintroducing certain foods. However, I must admit that I did not strictly adhere to the recommended reintroduction phases (which consist of 4 phases):
Instead, I started with the foods that I personally had a strong desire to consume.
One day, I gathered the courage to reintroduce a whole egg into my diet. I believed that eggs were a nutritious and healthy food choice. However, this was a risky move as eggs were listed as “not allowed” on my intolerance list. Ideally, this group of foods should have been introduced in the final phase of reintroduction, but I decided to include it as the first food reintroduced. Unfortunately, I did not have positive results with this reintroduction. I experienced stomach aches and bloating 2-3 days after consuming the eggs, which left me feeling discouraged. I decided to hold off on further reintroductions for the time being, as I lacked confidence to proceed.
I advise against making the same mistake as I did and emphasize the importance of respecting the reintroduction phases.
It is crucial to note that your body can have delayed reactions to certain foods, sometimes even up to 3 or 4 days later, or even longer. That is why it is recommended to introduce new foods every 3-4 days (and I would even suggest extending it to every 7 days) during the reintroduction phase. It is important to pay close attention to any symptoms or feelings that arise. These reactions can range from obvious signs like bloating or stomach aches, as I experienced when reintroducing eggs, to more subtle indicators such as feeling uneasy, having poor sleep quality or lacking energy. Keeping a food journal is very important during this time.
After this experience, I made the decision to reintroduce nuts and seeds one by one, observing how much my body responded. I gradually incorporated lentils, chickpeas, red beans and peppers into my diet on occasion. Additionally, I reintroduced some gluten-free grains, primarily quinoa and almond flour, for occasional sweet treats instead of relying solely on dates. While it was satisfying to expand my food choices, I noticed that my body felt slightly heavier compared to the initial elimination phase, even though I didn’t experience any adverse reactions. I now consume these reintroduced foods periodically, and I have also reintroduced eggs, although I consume them sparingly as I don’t feel completely optimal when consuming them. It is possible that my gut is still in the process of healing, especially considering the extensive use of antibiotics I had taken over the years.
Maintenance phase
Currently, I am in the maintenance phase of my AIP journey, which is more about empowerment and gaining a deeper understanding of what works best for my body. I am aware of certain foods that are not suitable for me, but being human, I occasionally experience cravings for gluten-free pasta or pizza, for example. In these instances, I may indulge in these foods, knowing that I may not feel completely optimal afterward. However, I always return to my regular AIP diet afterwards, prioritizing my overall well-being.
I firmly believe that the key lies in self-awareness, understanding our bodies, and recognizing what foods or actions contribute to our well-being. Even if we occasionally deviate from our optimal choices, the beauty of going through the elimination and reintroduction phases is that we gain the knowledge and tools to return to feeling our best. We learn what steps to take to regain that 100% state of well-being, and we have the confidence that we can achieve it. Living a life free from symptoms is possible when we follow a lifestyle that suits our individual needs. There is no one-size-fits-all approach, and the true empowerment comes from truly knowing ourselves and having the belief that we can make the necessary choices for our own well-being.
If you are considering embarking on the AIP journey, I highly encourage you to proceed. This transformative experience will provide valuable insights into your own body and lead to healing and personal growth.
To explore further and discover additional recipes, you can visit: www.paleomom.com and autoimmunewellness.com.
