The Autoimmune Protocol (AIP) diet is a science-based, elimination-style diet designed to reduce inflammation, heal the gut, and manage symptoms related to autoimmune diseases. It eliminates foods that may trigger an immune response and focuses on nutrient-dense, healing ingredients. AIP diet recipes are created with this philosophy in mind, promoting optimal health through strategic food choices.
According to a 2017 study published in the Inflammatory Bowel Diseases journal, participants following the AIP diet experienced clinical remission of IBD symptoms in as little as 6 weeks Source: NIH. This highlights the potential of AIP recipes in managing autoimmune conditions.
What to Avoid and Include in AIP Recipes
Foods to Avoid on AIP Diet:
- Grains (wheat, rice, oats)
- Dairy products
- Legumes (beans, lentils, soy)
- Nuts and seeds
- Nightshades (tomatoes, potatoes, eggplants, peppers)
- Eggs
- Processed sugars and oils
- Artificial additives
Foods to Include in AIP Diet:
- Grass-fed meats and wild-caught fish
- Leafy greens and cruciferous vegetables
- Root vegetables (sweet potatoes, carrots)
- Fermented foods (sauerkraut, kimchi without nightshades)
- Coconut products
- Bone broth
- Herbs and healing spices (excluding seed-based spices)
Easy AIP Diet Recipes for Every Meal
1. AIP Breakfast: Sweet Potato Breakfast Hash
Ingredients:
- 1 medium sweet potato, peeled and cubed
- ½ zucchini, chopped
- 1 small apple, diced
- 2 tablespoons coconut oil
- Fresh thyme or rosemary
- Sea salt, to taste
Instructions:
- Heat coconut oil in a pan over medium heat.
- Add sweet potato and cook for 5 minutes, stirring occasionally.
- Add zucchini and apple, season with sea salt and thyme.
- Cook until vegetables are soft and lightly browned.
- Serve hot for a nutrient-dense breakfast.
Benefits: Rich in complex carbs, fiber, and anti-inflammatory compounds.
2. AIP Lunch: Turmeric Chicken Soup
Ingredients:
- 2 chicken thighs (skinless, boneless)
- 1 cup chopped carrots
- 1 cup chopped celery
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp turmeric powder
- 4 cups homemade bone broth
- 1 tbsp coconut oil
- Sea salt and herbs (basil or thyme)
Instructions:
- In a large pot, heat coconut oil and sauté garlic and onion.
- Add chicken, cook until lightly browned.
- Add vegetables, turmeric, and bone broth.
- Bring to boil, reduce heat, and simmer for 30 minutes.
- Shred chicken with fork before serving.
Benefits: Bone broth supports gut lining repair; turmeric has strong anti-inflammatory properties.
3. AIP Dinner: Coconut-Crusted Salmon with Steamed Broccoli
Ingredients:
- 2 salmon fillets (wild-caught preferred)
- ½ cup shredded coconut (unsweetened)
- 1 tbsp coconut flour
- 1 tbsp coconut oil
- Sea salt and garlic powder
- 2 cups broccoli florets
Instructions:
- Preheat oven to 375°F (190°C).
- Mix coconut, coconut flour, and seasonings in a bowl.
- Coat salmon in mixture and place on baking sheet.
- Bake for 15-18 minutes.
- Steam broccoli and serve alongside.
Benefits: High in omega-3 fatty acids and fiber; promotes cardiovascular and immune health.
4. AIP Snack: Banana Coconut Bites
Ingredients:
- 1 ripe banana
- ½ cup coconut flakes
- 1 tsp cinnamon
Instructions:
- Slice banana into small rounds.
- Roll each slice in coconut flakes and sprinkle cinnamon.
- Chill for 30 minutes before serving.
Benefits: Naturally sweet, rich in potassium and healthy fats.
Tips for Cooking AIP Meals
1. Batch Cook:
Prepare large portions of AIP-approved staples like bone broth, shredded chicken, or roasted vegetables to save time throughout the week.
2. Use AIP-Approved Herbs:
Fresh herbs like basil, thyme, oregano, and parsley enhance flavor without needing seed-based spices.
3. Watch for Hidden Ingredients:
Always check labels for additives like carrageenan, guar gum, or natural flavors which may not be AIP compliant.
Nutritional Advantages of AIP Diet Recipes
AIP diet recipes are inherently:
- Anti-inflammatory: Eliminate common irritants and allergens.
- Gut-healing: Emphasize bone broth, fermented vegetables, and healthy fats.
- Nutrient-dense: Packed with vitamins A, C, D, K, and essential minerals.
The AIP diet also encourages mindful eating and listening to one’s body, fostering better long-term eating habits. A 2019 study in Current Developments in Nutrition suggests that nutrient-focused elimination diets like AIP can help alleviate symptoms of multiple sclerosis, psoriasis, and rheumatoid arthritis Source: NCBI.
Challenges and How to Overcome Them
1. Limited Ingredients:
Use creative substitutions like coconut flour, arrowroot starch, or cassava flour to replicate favorite dishes.
2. Dining Out:
Plan ahead by researching restaurant menus or opting for simple grilled protein and steamed vegetables.
3. Cravings:
Prepare AIP-friendly treats in advance, like baked apple slices or coconut yogurt with berries.
Conclusion
AIP diet recipes offer a structured and healing approach to food for those managing autoimmune disorders. With the right ingredients, creative meal planning, and a focus on whole foods, it’s possible to enjoy delicious, satisfying meals while supporting overall wellness. Whether transitioning into the elimination phase or reintroducing foods gradually, maintaining variety in recipes ensures nutritional balance and sustained motivation.
