REintroducing food on AIP can be a tricky wee beastie. Not least because there is often a whole lot of fear around triggering a flare when you eat something that doesn’t agree with you.
So, it pays to be very systematic about this stage of your AIP caper…
If removing anger, blame, regret, resentment, guilt, blame and worry are all ways to improve your health, is the corollary then to add calm, harmony, contentment, kindness, respect, thanks and joy…?
I wonder what would happen to the world if we all did that
Maybe it’s a naive question? And, it’s not really what today is all about. But, it’s nice to imagine… (I’m getting all John Lennon on you!)
If removing anger, blame, regret, resentment, guilt, blame and worry are all ways to improve your health, is the corollary then to add calm, harmony, contentment, kindness, respect, thanks and joy…?
I wonder what would happen to the world if we all did that
Maybe it’s a naive question? And, it’s not really what today is all about. But, it’s nice to imagine… (I’m getting all John Lennon on you!)
Today I want to talk to you about reintroducing foods after you’ve been following an elimination diet for a period of time.
And, when I say ‘elimination diet’, I really mean the Autoimmune Protocol (AIP).
AIP is a nutrient-rich approach that removes foods that irritate the gut, cause gut imbalance and activate the immune system. But, it is not meant to be forever.
30 days on the elimination phase is the minimum. 3-months is recommended.
I spent nine months in my elimination phase. Nine whole months without eggs, coffee, nuts or red wine – my four BIGGEST challenges.
But in that time my health improved immeasurably. That even trumped coffee for me.
Many people spend less time in elimination. They find they can start reintroducing foods after just a month or two because they have experienced such dramatic improvements in their autoimmune symptoms.
Some people spend more. Far more.
And, for some, AIP serves as an introduction to experimenting with further investigating and healing. It is the first step in a longer healing process.
It is a very personal experience for each of us
And, when it comes to reintroducing foods back into your diet, this is a personal experience, too.
I have now successfully reintroduced eggs, coffee, nuts and the occasional red wine. Chocolate is back. So are seeds and spices. I seem to be ok with a little high-quality dairy. But, nightshades are a no-go for me. I still miss tomatoes. My body seems to tolerate a little high-quality dairy (not too much). And, I need to watch my sugar consumption. Gluten is gone forever. Grains and pulses are still off the menu, with the very occasional exception of rice.
You may have a completely different experience with your reintroductions.
But there are some things that are constant
Choose One Food to Introduce at a Time
This is important.
And, in my experience, the reintroduction process actually requires more effort than the elimination phase.
Because you need to be vigilant about assessing whether or not the reintroduced food causes a reaction.
The Paleo Mom recommends a four-staged approach to reintroductions. As with many things, it often helps when you can ‘chunk’ a process down into more manageable steps.
I’ve popped them into this handy-dandy infographic for you to pop on the fridge…
To download your printable version, just click on the button
KEEP A Food and Mood Diary
I’ve said it before. I’ll probably say it again. The absolute best way for you to understand whether or not you are having a reaction is to track your progress.
A food and mood diary gives you a reference point and provides you with a clear understanding of where patterns of symptoms emerge. This is vital when you are trying to understand whether or not you are having a reaction to a particular food.
And, it’s important to remember that sometimes it takes time for your body to react to something.
By writing down your own personal experiences – on a daily basis – you can more clearly identify anomalies.
Make it Yours
For me, this is one of the most important, and least appreciated things about this protocol. It’s all about you. And you are putting a lot of energy into making it work. So, don’t be afraid to make it work for you.
You are a unique snowflake. It’s true! There’s nobody else in the world exactly like you. So it stands to reason that your body reacts to things differently to the next person.
IF YOU’VE FOUND THE REINTRODUCTION PROCESS A SMIDGE CHALLENGING IN THE PAST – PERHAPS YOU’VE RUSHED IT OR YOU DIDN’T TRACK AS SUCCESSFULLY AS YOU WOULD LIKE – A GREAT WAY TO (RE)FIND YOUR AIP GROOVE AND SET YOURSELF UP FOR SUCCESS IS TO RECALIBRATE WITH A 30-DAY AIP RESET.
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Nailed it! A super insightful and helpful post Jo.
I’ve got nightshades back in my life and slowly working back in starchy veg (which was an extra elimination for me). Chocolate is A OK and nuts I can do in moderation, coffee is a no go but tea I can have a plenty 😉
Jo, you are the Infographic Queen! I love it, and I’ve pinned it, and scheduled a share on FB today.
Thank you, lovely Eileen 🙂
Thank you for this! Question: what is Happy Cream?
Hi Courtney! ‘Happy Cream’ is my ‘Jo-ism’ for best quality cream from pasture-raised cows who are free of added hormones and antibiotics 🙂