The 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.
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:
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.
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 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.
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.
This elimination phase lasts for 30-90 days or until there has been an improvement in symptoms.
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.
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.
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.
Whilst more research is needed, the research so far is promising on the use of the autoimmune protocol diet for autoimmune conditions.
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.
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.
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.
The 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 Syndrome (AFS) 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.
With AFS, it's important to exercise caution when trying out a new diet. During AFS the body can become very sensitive to any new foods or practices.
If you are currently experiencing AFS 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.
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.
| 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 |
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.
