An Introduction to the Autoimmune Protocol

Intrpduction to the Autoimmune Protocol

One quarter of what you eat keeps you alive. The other three-quarters keeps your doctor alive (Hieroglyph in an Egyptian Tomb)

So, you know how I mentioned things were going to be a bit different in TSL-land this year? Well, I wasn’t kidding. We’re really shaking the tree here at Casa TSL. And it begins today. Today is the first day of our Autoimmune Protocol (AIP).

Before I give you my take on the AIP – the un-scientific take (because I am no scientist) – first, let me preface it by acknowledging that this decision will probably have its detractors. The idea that food can be medicine is not a universal one. But, it is one that I hold.

My interest in the correlation between the food I eat and my health probably began when I started to suspect that the chronic skin issues I have been plagued with for decades seemed to fluctuate depending on what I ate. I started to take more notice. To cut a very long story short (and to spare you all of my health story!), just over a year ago I gave up grains (gluten), pulses, all trans fats and processed food. My dairy intake reduced greatly (LM is allergic). And, you know what? – pretty quickly my skin issues cleared up. Almost completely. There is no doubt in my mind that I have a sensitivity to gluten.

And, I started reading. I read a lot. About diet, nutrition and health. There’s a short list of some of my favourite books at the end of this post, if you’re interested. Along the way, I discovered that the skin problems that run in my family are a form of autoimmune disease. I learned that while I have a predisposition to autoimmune problems (along with other stuff!), the way I choose to eat and live also contributes. And, I learned that I’m lucky. I could have developed a much worse autoimmune problem – Coeliac disease or Multiple Sclerosis, for example. Some of that is due to my genetic blueprint. Some of it is due to my diet and lifestyle. And, some of it is just dumb luck.

While my skin issues have cleared up significantly, not all my health issues have. And, as I get older, I want to ensure, as much as I can, that I have a quality of life that allows me to move freely and not be limited by ill health. I want to be a healthy old person! So, I am undertaking the AIP in an effort to make it easier to reach this goal. And, lovely LM has chosen to join me. And, I didn’t even have to twist his arm or resort to bribery!

(Image from here)
(Image from here)

So, what is the Autoimmune Protocol?

The AIP is an elimination diet. But, it also more than that. It is a nutrient-rich approach that removes foods that irritate the gut, cause gut imbalance and activate the immune system.

(AIP) helps heal the gut, to restore normal/healthy gut microorganisms, to reduce inflammation and to regulate the immune system both through healing the gut, regulating hormones and addressing micronutrient deficiencies. (Sarah Ballantyne, ‘The Paleo Approach, Reverse Autoimmune Disease and Heal Your Body’)

A leaky gut and imbalances in gut microorganisms are believed to be involved in all autoimmune diseases. They are directly related to diet and lifestyle. According to the very knowledgable Sarah Ballantyne, the AIP helps to heal the gut, to restore healthy gut microorganisms, to reduce inflammation and to regulate the immune system both through healing the gut, regulating hormones and addressing micronutrient deficiencies. Count me in!

But, what does it mean in practical terms? Well, here at Casa TSL (edit: my place) we have already cut out all grains, pulses, refined sugars, trans fats found in modern vegetable oils and processed food. My pantry looks nothing like it did a few years ago. Dairy of any kind (even grass-fed ghee) will also now be avoided for a while. But now, we’re cutting the following foods out, too:

  • Eggs (which I’m not looking forward to)
  • Nuts
  • Seeds (including cocoa, coffee – yes, coffee! – and seed-based spices)
  • Nightshades (potatoes, tomatoes, eggplants, capsicums, chillis, cayenne, and all spices derived from peppers, including paprika)
  • Fructose consumption in excess of 20g per day (that’s a couple of pieces of fruit)
  • Alcohol
  • NSAIDS (like aspirin or ibuprofen)
  • Non-nutritive sweeteners (yes, all of them)
  • all other food additives

So what CAN we eat?

The primary focus on the AIP is eating a nutrient-rich diet. Deficiencies are the strongest diet-related factors contributing to increased risk of autoimmune disease. And, just as some foods will be eliminated, there is also a focus on eating more of the very nutrient-rich foods:

  • organ meat and offal (chicken liver pâté is my new best friend)
  • fish and shellfish (more of a challenge at Casa TSL given LM’s shellfish allergy)
  • vegetables of all kinds (lots and LOTS of fresh vegetables)
  • quality meat (grass-fed, pasture-raised and happy is best)
  • quality fats (pasture-raised/grass-fed and happy animal fats, fatty fish, olive, avocado, coconut)
  • fruit (keeping fructose intake under 20 g daily)
  • probiotic foods (things like fermented vegetables, kombucha and kefir, and probiotic supplements)
  • glycine-rich foods (anything with connective tissue, joints or skin, organ meat, and bone broth)

We’re going to be eating like this for at least 30 days. After that, depending on how we feel, we’ll either continue or we’ll start reintroducing foods – one by one – to see if they cause a reaction. And, I’m going to be writing about it. Here.

Of course, diet is just one element of continued good health. Getting enough sleep, moving every day, spending time outside in the sunshine and managing stress are all important factors, too. All of this is detailed far more comprehensively in some of these books:

The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body, by Sarah Ballantyne, PhD

Your Personal Paleo Diet, by Chris Kresser

Primal Body, Primal Mind, by Nora Gedgaudas

Digestive Wellness, Strengthen the Immune System and Prevent Disease Through Healthy Digestion, by Elizabeth Lipski, PhD, CCN

and, of course, the book that started it all for me,

Nourishing Traditions, by Sally Fallon-Morell

So, a change in direction for TSL. Clearly dining out is almost impossible on the elimination stage of the AIP. That means I’m going to be spending a lot of time cooking. There really is no escaping the need to cook on this regime. I’ve stocked the freezer – lots of braises made from happy meat, bone broth and chicken liver pate.

Here’s hoping we experience some positive results…!

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Comments (81)

What a wonderful journey. Look forward to reading your daily thoughts and recipes. Kx

Thanks K. LM wants to know when he can have a coffee again (already)…

What the heck are pulses? If you give them up, doesn’t that mean you’re dead? I’m kind of attached to having a pulse.

You guys call pulses ‘legumes’! I’m pretty sure I still have a pulse…

Wow, you guys are impressive! I really like the idea of stripping the range of foods back and seeing how you feel – looking forward to reading more about it. (As for me, I’m much fonder of the ‘out’ list than the ‘in’ list!) 😉

…and, therein lies our problem, too! I’ll let you know what happens!

Oh wow! Best of luck and I’m eager to see how you go. I have an autoimmune disease that is tricky to control. I have already cut gluten and most dairy from my diet, but I really struggle with sugar addiction…..might be time to give it another go. Good luck. 🙂

Hey Amanda – thanks Possum! I reckon cutting gluten is the headrest part. Once you’ve achieved that, the rest is MUCH easier! I’ll keep you posted.

Great post TSL! Good luck, not that you’ll need it, you’re going to do great! “The Legend” sent me a pic of her eating fro yo with chocolate and gummy bears today, she said she is passing the torch on to you! 🙂

THAT’S PRESSURE!

V – it’s lovely having such a positive cheerleader in you. Thanks! 🙂

Very well written darling Jos. I do hope it will do the trick and show you the way to fantastic health Love you

So do I, Chrissie-Crumble. Love you, too x

Thank you for a great post. I think about the same issues as what you mentioned here all the time too as I also have some kind of autoimmune disease. Maybe I should really try cutting out eggs, nuts (my 2 favourites), legumes and the night shades. However, my challenge is that I am half a vegetarian as I usually eat 50% of my meals like a vegan/vegetarian and the other half with some meat.

M – it is even more challenging when you limit your meat intake. Chris Kresser (author of Your Personal Paleo Code) says it can be done, though. I think his book is well worth a read if you haven’t already, especially if you have autoimmune challenges. He is a big advocate of working out what works specifically for you.

Thanks for the lovely message 🙂

I would love to know what you are eating. I am taking baby steps toward the AIP but giving up coffee AND chocolate is tough. My fam thinks I am crazy but, like you, my skin reacts to certain foods and I want clear skin that does not itch or have a rash. Keep us inspired!

Hi S – thanks so much for your comment. Somehow this blogging landscape changes as you get more personal!

4 days in and I’m doing ok, actually. I’m lucky in that LM is on board and my family (in NZ!) are very supportive. Will definitely be posting about it! 🙂

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

We’ve just started to look into AIP after a reader asked us about it. We’ll be interested to know how your journey goes! Definitely keep us updated. We would really struggle with the eggs too! Glad to be able to connect on the blogosphere as well as the IIN groups! e + c

Hey ho e + c – how awesome that you guys are blogging sisters!

Look forward to discussing the AIP with you in person on March (hopefully?)

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[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

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[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] It’s no secret that LM and I have undergone a massive paradigm shift in the last couple of years with the way we eat. The discovery of a combined shellfish/dairy allergy for LM and – in amongst other health ‘stuff’ – a sensitivity to gluten for me, means life at Casa TSL is no longer quite the same. Poor old LM has well and truly divorced Adriano Zumbo. My favourite Sonoma sourdough looks like it may well be permanently off the menu. <sigh>. And, at the time of writing, we are entering our eighth week of the Autoimmune Protocol. […]

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[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

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[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

TSL – Now I see the reason for your switch in emphasis. I’m glad the AI diet works for you. While I’m not a fan of most “specialty” diets, if you are truly sensitive to certain ingredients, like gluten, they make very good sense.

I do love the photo. The rehab. place where I sent for a recent issue had similar posters – with the saying: “Getting Old is not for the Faint of Heart”. How very true. Yet, these images, silly as they are, make it clear that working at staying healthy does pay off….

J – I hope you are ok? Have to admit I was wondering where you were – I was imagining exotic travels NOT rehabilitation…

Oh, the rehab was a while back, but those photos stuck in my mind. The older you get, the more work it takes to keep everything together. So, photos of 80+ people in great shape are incredible for me to behold. (I’m old, but fortunately, 80 is a ways off!)

Nice to be back in touch. Hope you are well…

All good here. Getting ready to move house next week.

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[…] and activate the immune system. You can read more about the protocol and why I’m doing this here. This recipe is only suitable for the autoimmune protocol if you have successfully reintroduced […]

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[…] and activate the immune system. You can read more about the protocol and why I’m doing this here. And, if you want to know why I’m on the sugar-free version of the Autoimmune Protocol, you […]

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[…] for my first attempt. And, because I am limited in the spices I can currently eat (thanks to the Autoimmune Protocol) that means really […]

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Great post Joanna! You’ve really got your stuff together 🙂 It is so true that dining out on AIP is really difficult. Even worse when traveling! Also, the time spent in the kitchen might be a turn off for some very busy people. That’s when batch cooking comes to the rescue.

Hey Sophie! Thanks for stopping by…

Batch cooking REALLY is a life saver. Surprisingly, I really enjoy cooking AIP-Style’ – mainly because it all tastes great and I know where my food is coming from. This past year has been life-changing for both LM and me.

[…] may have mentioned before that this autoimmune protocol caper that I’m on has had a side benefit that I never expected. I am far more open to […]

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[…] the thing, I haven’t really done that much baking since I started this whole autoimmune protocol kick. When you’re off all grains, nuts, seeds AND eggs (among other things) – it does […]

[…] AIP Supper Club. (If you’d like to learn more about the Autoimmune Protocol, check out this […]

[…] and activate the immune system. You can read more about the protocol and why I’m doing this here. This recipe contains nuts and eggs  – both ingredients that are part of the […]

[…] the way I choose to eat, but you will know that for the past year I have been following the Autoimmune Protocol (AIP). This can loosely be described as ‘Paleo on Crack’! And, it is true that AIP is a […]

Hi, just curious as to how your AIP journey is going. I’ve been AIP since August 2014 and while I have lost a heap of weight I’ve not seen too much reduction in autoimmune symptoms. There are a few things I can do differently I’m sure but I was hoping to start seeing improvements by now.

Hi Rican – I’ve been AIP since February 2014, now. Unlike you, my weight hasn’t really budged but I have been experiencing some great wins in terms of my health. Are you in Sydney? Happy to meet for a chat or arrange a FaceTime/Skype if you’re interested.

Cheers
TSL

[…] just over a year ago, when I started on this Autoimmune Protocol caper, I’d been trying to teach the teenager how to make a good Bolognese sauce for quite […]

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[…] just over a year ago, when I started on this Autoimmune Protocol caper, I’d been trying to teach the teenager how to make a good Bolognese sauce for quite […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

[…] I’m currently on the Autoimmune Protocol, a nutrient-rich elimination diet that removes foods that irritate the gut, cause gut imbalance and activate the immune system. You can read more about the protocol and why I’m doing this here. […]

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