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The Autoimmune Protocol Diet: How It Works and How to Use It

An image of a woman eatingThe prevalence of autoimmune and inflammatory conditions is on the rise and with it, there is increased interest in research on remedies to help provide relief for these conditions. The autoimmune protocol diet is one of these strategies that may help to provide relief. This article will explore the autoimmune protocol diet, what it is, and how it can help individuals currently experiencing an autoimmune condition.

What Is An Autoimmune Condition?

Your immune system is your body's natural defense system and helps to protect against illnesses. It does this by identifying germs, bacteria, and viruses and destroying them, preventing them from causing illness.

In an autoimmune condition, on the other hand, the immune system mistakenly attacks your cells. It can attack cells at one part of the body or multiple parts. This can result in a range of symptoms including pain, fatigue, and nerve damage.

The cause of autoimmune conditions is unknown; however, potential triggers for autoimmune conditions include genetics, infections, injuries, and environmental factors.

There are multiple autoimmune conditions and some of the most common are:

  • Type 1 diabetes
  • Hashimoto's thyroiditis
  • Multiple sclerosis (MS)
  • Lupus
  • Rheumatoid arthritis
  • Pernicious anemia

Most autoimmune conditions are lifelong conditions. They can sometimes be controlled with diet, lifestyle factors, and other modalities, but there is generally no way to eradicate them.

What Is The Autoimmune Protocol Diet?

Whilst the autoimmune protocol diet may seem like a new discovery, it dates back to around 20 years ago. In terms of the food it avoids, it is similar to a paleo diet. It is also similar to the early stages of the adrenal fatigue diet.

There are two phases to the autoimmune protocol diet, the elimination and reintroduction phase. The focus of this diet is to eliminate foods that can potentially damage the gut and replace them with foods that can heal the gut, reduce inflammation, and relieve symptoms of autoimmune conditions.

The Elimination Phase

The first phase, the elimination phase, eliminates foods that may be causing damage to the gut. These foods may cause inflammation, an immune response, or an imbalance between good and bad bacteria in the gut.

Foods to Eliminate:

  • Grains - rice, oats, barley, wheat, and products using these grains such as cereal, bread, and pasta
  • Legumes - lentils, peas, beans, and peanuts and products that use them such as tempeh, tofu, mock meats, and peanut butter.
  • Nuts and seeds - including oils, flours, and butters using nuts and seeds. This also includes coriander, cumin, anise, fennel, mustard, and nutmeg.
  • Eggs - including products that use eggs
  • Dairy - cow's, goat's, and sheep's milk, as well as cream, butter, yogurt, cheese, ghee, and dairy-based supplements
  • Nightshade vegetables - tomatoes, potatoes, and peppers including spices from nightshades such as paprika
  • Processed vegetable oils - sunflower, soybean, canola, rapeseed, corn, cottonseed, palm kernel, and safflower oil
  • Processed sugars - corn syrup, brown rice syrup, barley malt syrup, cane or beet sugar, and products containing these ingredients such as sweets, desserts, and soda
  • Artificial sugar - stevia, mannitol, and xylitol
  • Food additives - food colorants and thickeners
  • Tobacco
  • Alcohol
  • Coffee
  • Certain medications - including ibuprofen and high doses of aspirin

This extensive list can make it seem like most foods are not allowed on this diet. However, there is still a lot you can eat.

Foods to Include:

An image of salmon and cooked veggies on a plate

  • Fresh fruits, although in some cases your healthcare provider may recommend limiting the portion of fruits
  • Vegetables except for nightshade and algae
  • Tubers such as sweet potatoes and yams
  • Meats - as long as they are organic and hormone-free
  • Olive oil
  • Fresh herbs and spices - excluding any from seeds
  • Vinegar - apple cider, red wine, and balsamic vinegar, excluding those with added sugars
  • Fermented foods that are non-dairy, such as sauerkraut and kombucha
  • Natural sweeteners such as honey and maple syrup
  • Tea, green or black
  • Bone broth

This elimination phase lasts for 30-90 days or until there has been an improvement in symptoms.

The Reintroduction Phase of The Autoimmune Protocol Diet

This phase begins after the elimination phase, and as its name suggests, it involves reintroducing foods that were eliminated. The goal here is to identify foods that are triggering your symptoms. Whilst it may seem self-explanatory and straightforward, it's important to follow the specific steps when you are in the reintroduction phase.

  1. Choose one food group to introduce and introduce the foods one by one.
  2. When you first reintroduce a food, have one teaspoon, wait for 15 minutes, and note how you feel and whether you are experiencing any symptoms.
  3. If you experience no symptoms, have one and a half tablespoons and note if you experience any symptoms two to three hours after the food.
  4. If there are no symptoms, continue and have a regular portion size. Then wait five to seven days, while avoiding the newly added food and without reintroducing other foods during this time.
  5. If there are no symptoms after five to seven days, you can add the tested food back into your diet and begin to reintroduce another food that has been eliminated.
  6. If you experience any symptoms when you have a particular food, continue to eliminate that food. Your tolerance to food can change over time, so you can retest in a couple of months.

When you begin this phase, it's important to do so during a time when you are well, relatively stress-free, and can have a good night's sleep. Illness, stress, and poor sleep can affect symptoms and inflammation and may make it difficult to interpret results.

How Does The Autoimmune Protocol Diet Work?

Research on the effectiveness of the Autoimmune protocol diet suggests that it can be effective. There are multiple theories as to why this protocol works. One theory has to do with "leaky gut".

Your gut plays an important role in digestion and acts as a barrier preventing food and waste from entering the bloodstream. Unfortunately, some foods, medications, and conditions can cause this barrier to become permeable, resulting in a "leaky gut." This can then allow food and waste into the bloodstream, where it triggers the immune system. This can increase inflammation and cause a wide range of symptoms that include skin reactions, diarrhea, pain, fatigue, and headaches.

One hypothesis is that by healing the gut, the inflammation reduces and symptoms can potentially reduce. Research has also found that food plays a part in the immune system and can help to reduce inflammation.

What The Research Says About The Autoimmune Protocol Diet

Whilst more research is needed, the research so far is promising on the use of the autoimmune protocol diet for autoimmune conditions.

Hashimoto's Thyroiditis

This condition involves the thyroid gland, a butterfly-shaped gland at the base of the neck. In this autoimmune condition, the immune system attacks this gland, resulting in the gland not producing enough thyroid hormone. This hormone is important in regulating metabolism, controlling the heart and muscles, and brain development.

A study found that this protocol improved the quality of life for people with Hashimoto's. However, the study group was small, and studies using a larger group are necessary.

Multiple Sclerosis (MS)

MS is a condition that attacks the nervous system and reduces bodily function. The autoimmune diet protocol can help to improve overall functioning and reduce symptoms of MS. This is promising for relieving MS; however, more research is needed.

Inflammatory Bowel Condition

Crohn's disease and ulcerative colitis are two common inflammatory bowel conditions. One study on these conditions followed 15 participants. After six weeks of following the autoimmune protocol diet, 73% went into remission and stayed in remission for the remainder of the study. Tests were run to determine the inflammatory markers, and there was also a reduction in inflammation.

Downsides to The Autoimmune Protocol Diet

An image of a man eating a saladThe autoimmune protocol diet shows promise in relieving autoimmune conditions; however, it is also important to consider the potential downsides of using this diet.

The main downside is that it is very restricting, which can make it difficult to follow. This reduces compliance and can isolate individuals in a social setting. As the diet is very restrictive, there is also a risk of vitamin and mineral deficiencies.

Another important aspect to consider is that, once you start to experience relief in the elimination phase, you may want to avoid the reintroduction phase and the possibility of experiencing symptoms again. This can lead to some people continuing the elimination phase for an extended time, which can result in a longer period of micronutrient deficiencies and social isolation.

Adrenal Fatigue (AF) And Inflammation

Adrenal Fatigue (AF) is a condition in which your body experiences a wide range of symptoms due to chronic stress. These symptoms include disturbances in weight, sleep, and mental health.

Your body is able to cope with the short-term stress by the adrenal glands releasing hormones. With long-term stress, the adrenal glands are not able to keep up with the stress, and they can become depleted. The NeuroEndoMetabolic (NEM) Stress Response helps to support the adrenal glands. If the adrenal glands become depleted, imbalances within the NEM start to occur.

The NEM consists of six circuits of related organ systems, and the circuit most related to autoimmunity is the Inflammation circuit. The Inflammation circuit manages the inflammation in the body and includes the immune system, digestive tract, and gut microbiome.

An imbalance in the Inflammation circuit can cause an increase in inflammation. This can potentially lead to an increase in autoimmune conditions. On the other hand, an autoimmune condition can cause an increase in inflammation, disrupting the Inflammation circuit.

The autoimmune protocol diet can help to reduce inflammation as well as heal the gut, helping to balance the Inflammation circuit.

Cautions With Adrenal Fatigue and The Autoimmune Protocol Diet

With Adrenal Fatigue, it's important to exercise caution when trying out a new diet. During Adrenal Fatigue the body can become very sensitive to any new foods or practices.

If you are currently experiencing Adrenal Fatigue and would like to try the autoimmune protocol diet, chat with your healthcare provider. They will be able to help guide you in a program that will support your body. It will also reduce the chances of your body negatively reacting, which can set you back on your healing journey.

Takeaway Message

The autoimmune protocol diet is a protocol that may help autoimmune conditions and an imbalance in the inflammation circuit. It can help provide relief and help heal the gut. While more research is necessary, the protocol does show a lot of promise.

If you are currently looking into the autoimmune protocol diet and would like some guidance on the protocol, you can chat with the Dr. Lam team at +1 (626) 571-1234 for a free call or click here.

Food Plan

Day Breakfast Lunch Dinner Snack 1 Snack 2
1 Sweet Potato Hash
Sweet potato, onion, spinach, avocado, olive oil
Grilled Chicken Salad
Grilled chicken, mixed greens, cucumber, avocado, lemon-tahini dressing
Salmon with Steamed Vegetables
Baked salmon, steamed broccoli, cauliflower, carrots, olive oil, lemon juice
Apple with Kasava Chips Carrot Sticks with Coconut oil
2 Coconut Yogurt with Berries
Coconut yogurt, mixed berries, chia seeds, honey
Turkey Lettuce Wraps
Sliced turkey, lettuce leaves, cucumber, avocado, mustard
Beef Stir-Fry
Beef strips, bok choy, red cabbage, ginger, garlic, coconut aminos, avocado oil
Celery with Olive oil Cucumber Slices with Guacamole
Cucumber slices, guacamole
3 Green Smoothie
Spinach, kale, cucumber, avocado, coconut water, lemon juice, honey
Shrimp Salad
Shrimp, mixed greens, cucumber, avocado, lemon-tahini dressing
Roasted Chicken with Vegetables
Roasted chicken, roasted Brussels sprouts, sweet potato, olive oil, rosemary
Bone broth Carrot sticks
4 Sweet Potato Hash
Sweet potato, onion, spinach, avocado, olive oil
Tuna Salad Lettuce Wraps
Canned tuna, lettuce leaves, cucumber, bell pepper, avocado, mustard
Lamb Chops with Roasted Vegetables
Lamb chops, roasted zucchini, eggplant, onion, olive oil, thyme
Apple with Kasava
Sliced Bell Peppers with Guacamole
Sliced bell peppers, guacamole
5 Coconut Yogurt with Berries
Coconut yogurt, mixed berries, chia seeds, honey
Grilled Chicken Salad
Grilled chicken, mixed greens, cucumber, bell pepper, avocado, lemon-tahini dressing
Baked Cod with Steamed Vegetables
Baked cod, steamed asparagus, green beans, olive oil, lemon juice
Celery with olive oil Pickles
6 Sweet Potato Hash
Sweet potato, onion, spinach, avocado, olive oil
Turkey Lettuce Wraps
Sliced turkey, lettuce leaves, cucumber, avocado, mustard
Pork Tenderloin with Roasted Vegetables
Pork tenderloin, roasted butternut squash, Brussels sprouts, olive oil, sage
Bone Broth Carrot Sticks
7 Green Smoothie
Spinach, kale, cucumber, avocado, coconut water, lemon juice, honey
Shrimp Salad
Shrimp, mixed greens, cucumber, avocado, lemon-tahini dressing
Grilled Steak with Steamed Vegetables
Grilled steak, steamed broccoli, cauliflower, carrots, olive oil, lemon juice
Celery with Olive oil Cucumber Slices with Guacamole
Cucumber slices, guacamole
© Copyright 2023-2024 Michael Lam, M.D. All Rights Reserved.

Dr. Lam’s Key Question

Anyone can follow the autoimmune protocol diet. However, it works best for individuals with autoimmune conditions. Due to the protocol's restriveness, it can potentially lead to nutrient deficiencies. For this reason, it's best to talk to your doctor before commiting to it.

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