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The Autoimmune Protocol (AIP): A Guide to the Elimination Phase and Beyond

Writer's picture: Christian AllgoodChristian Allgood


The Autoimmune Protocol (AIP) is more than just a diet; it’s a science-backed approach to reducing inflammation, healing the gut, and calming the immune system for those with autoimmune or chronic conditions. Let’s break it down into three phases and focus on how to thrive during the Elimination Phase.


The Three Phases of AIP

1. Elimination Phase

This is where the healing begins. The Elimination Phase involves removing foods that can irritate the gut, trigger inflammation, or overstimulate the immune system. Foods to avoid include:

  • Grains (wheat, rice, oats, etc.)

  • Dairy

  • Legumes (beans, lentils, peanuts, etc.)

  • Nightshades (tomatoes, peppers, eggplants, etc.)

  • Nuts and seeds

  • Eggs

  • Alcohol

  • Processed and refined foods

The goal here is to give your body the space it needs to heal and reset. While it can feel restrictive at first, this phase is temporary and often life-changing.


2. Reintroduction Phase

Once symptoms improve and stabilize, it’s time to start reintroducing foods one at a time. This phase helps you identify which foods your body can tolerate and which ones may still trigger symptoms. It requires patience and careful tracking to gather valuable insights.


3. Maintenance Phase

The final phase is all about balance. You’ll use what you’ve learned to build a sustainable, nutrient-dense lifestyle that works for your unique body. This is where long-term healing and freedom come together.


Navigating Life During the Elimination Phase

The Elimination Phase is the most intense part of AIP, but it’s also the most impactful. Here’s how to navigate it with confidence and ease:


1. Focus on What You CAN Eat

Rather than dwelling on the foods you’re cutting out, shift your attention to the abundance of nutrient-dense options you can enjoy. Build your meals around:

  • Grass-fed meats and wild-caught fish

  • Organ meats (liver, heart, etc.)

  • A rainbow of fresh vegetables (except nightshades)

  • Healing fats like avocado, coconut, and olive oil

  • Bone broths rich in gelatin for gut healing

When you focus on abundance, the process feels less restrictive and more empowering.


2. Meal Prep Is Your Best Friend

Success on AIP often comes down to preparation. Batch-cooking and planning ahead can save you from stressful last-minute decisions. Try:

  • Roasting a variety of veggies for easy sides.

  • Making large batches of soups and stews with bone broth.

  • Keeping compliant snacks on hand, like cucumber slices, guacamole, or homemade jerky.


3. Eating Out and Socializing

Social situations don’t have to derail your progress. Here are some tips:

  • Research menus ahead of time to find AIP-friendly options.

  • Don’t hesitate to ask for substitutions or modifications.

  • Bring your own dish to gatherings to ensure you have something delicious to eat.

  • Keep portable seasonings like Redmond Real Salt on hand to enhance simple dishes.


4. Lean on Your Support System

Healing is a journey best traveled with support. Share your goals with family and friends so they can cheer you on. If your inner circle doesn’t fully understand, find online AIP communities or connect with others on a similar path.


5. Track Your Progress

Healing is rarely linear, but tracking your symptoms, energy levels, digestion, and mood can help you see the bigger picture. Celebrate small wins—they add up to big changes.


Overcoming Common Challenges


Feeling Overwhelmed?

Start small. Focus on simple, AIP-friendly meals, and build from there. Progress is more important than perfection.


Cravings?

Cravings are normal, especially at the start. Stay hydrated and satisfy your hunger with nutrient-dense options. Over time, cravings tend to fade as your body adjusts.


Social Pressures?

Remember your “why.” You’re investing in your health, and that’s something to be proud of. Stay confident in your choices and prioritize what’s best for you.


The Elimination Phase: A Temporary Step Toward Lasting Healing


The Elimination Phase is not forever, but the lessons you learn during this time will guide your healing journey for years to come. Trust the process, listen to your body, and give yourself grace. Healing takes time, but you’re worth the effort.

Have questions or need support? Let’s navigate this journey together—drop a comment or reach out!

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