Tag Archive for: FAQ
Surviving social life on the AIP can be tricky … sorry … there’s no coconut-sugar coating this one.
Figuring out what’s safe to eat and how to politely convey your needs can be downright challenging. But having food allergies or intolerances doesn’t mean you have to miss out on the fun – or good food!
The first thing I want you to remember is that you’re not alone! Secondly, let me assure you that you don’t need to miss out or feel like a burden! There are so many tips and tricks on how you too can survive the holidays … or any other celebration or invitation where your AIP Lifestyle might be “challenged!” You’ve got this!
Preparation is Key!
Failing to Plan is Planning to Fail
Never were truer words spoken than these
… especially for those on the AIP!
Okay, let’s get this party started!
Know Your Why!
Take some time now to remind yourself what your WHY is … WHY are you on the AIP … WHY do you want to feel better? Establishing your health goals and a “dream board” or detailed visualization of what your life will look like when you achieve your health goals can be extremely powerful. Imagine how you’ll look and feel, the things you’ll see, smell, taste and enjoy experiencing once again. Having a firm resolve, or “WHY” in mind as you head into the season of temptation will help you to navigate the pitfalls with more resolve for sticking to your healthy intentions.
With that, you might want to consider this short article – “How to Set Goals, and Why You Should Write them Down,” or for a deeper dive, grab this book by Kelly McGonigal – “The Willpower Instinct – How Self-Control Works, Why It Matters and What You Can Do To Get More Of It.” – learn the power of “I Will, I Won’t, I Want!” and how to stress-less about it all – it’s fascinating, extremely practical and not too science-y!
Communicate With the Host & Be a Good Guest
Hand-in-hand with preparation is communication! If you’re on the AIP and you’ve been invited out, the first feeling is typically excitement, quickly followed by a wash of fear and panic … but I’ve got you, boo!
If you’ve been invited to an event at someone’s house you’ll need to communicate your food allergy or intolerance – it’s a must! Don’t be embarrassed or sheepish about it, food intolerances or avoidances are NOT unusual these days, BUT many people may be unfamiliar with exactly how to accommodate your needs and may unintentionally “gluten” you or incorporate an ingredient that isn’t ideal for your dietary needs – so communicate well and be a good guest.
Asking ahead of time what is on the menu and explaining exactly what you need to avoid can go a long way to helping both you and your host feel more comfortable. Chat with them about pitching in to help by offering to bring a dish or two that you know you can eat and that everyone will enjoy.
Plan for indulgent moments in advance with the host. Desserts on the AIP can be especially tricky, so opting for fresh fruit is a great way to go – it’s one of my favorite things to take to someone’s house as it won’t out-shine the meal and most people enjoy something light and refreshing. Want to make it even more irresistible? Try pairing your fruit platter with my favorite Avocado Carob Mousse … trust me, know one will know it’s not chocolate and that it has avocado in it!
If you need some recipe ideas, be sure to join my searchable Facebook Group!
Just Eat Real Food
I say this a lot, but the best bet for those with food sensitivities and allergies is to focus on the basics rather than having to dive in and scour ingredient lists to determine if something is safe for your needs or not.
Prioritizing nutrient-dense, real food can help stabilize energy and reduce the likelihood of overindulgence. Keep it simple by focusing on meats, simply cooked veggies, undressed salads (bring your own dressing), and healthy fats as a foundation. You will need to be mindful of seasonings, but I’ve got information about that below.
If you’re ever unsure what’s in a dish, politely pass on the option and if need-be simply mention you have food sensitivities and need to be extra mindful – that is typically enough to help avoid any hurt feelings from whomever made the dish. Remember, eating food you’re uncertain of isn’t worth the risk of triggering your allergy or intolerance and feeling downright rotten for days afterwards – your body will thank you for watching out for it.
Know What It’s Swimming In
If you’ve been on the AIP for any length of time, you know that watching the ingredients on seasonings, sauces, marinades and dressings is essential – and mind boggling! Gluten, refined sugars, soy, eggs and dairy lurk everywhere, and the dreaded “seasonings” descriptor in an ingredient list can mean a multitude of things!
Obviously you wouldn’t ask or expect the host to cater to your every need and check all of their spices and condiments so they suit your needs, but there’s no harm in asking that they “hold” the marinades and sauces in your case by keeping a portion of meat, veggies and salad aside for you. Offer to bring a homemade salad dressing that everyone can enjoy, and maybe a sauce to add flavor to your unmarinated/unseasoned meat and veg.
Don’t Show Up Hungry
Studies show that we make poor food choices when we’re hungry or tired, so be sure to get a good night’s rest and eat well-balanced meals or snacks before the big event – this can help stabilize blood sugar and you’ll be less likely to be tempted to indulge in something you might regret.
Bring “Back-Up”
If you know that options may be limited for snacks, appetizers and the main course, be sure to slip some AIP options in your pocket or purse that will travel well – things like AIP meat bars, packets of coconut butter, coconut chips, dried fruit or fat bombs will help keep your blood sugar stable – check out my big round up of snack options here – there are lots of pre-made AIP friendly options and coupons to help you get through.
Cheers!
One big question I get from new AIPers is, “what can I drink?” This can be an even bigger concern during the holidays or at social events, but let me assure you, you don’t have to feel out of place – there are lots of tasty options – you’re not stuck drinking water for the rest of your days!
Sparkling water with frozen blueberries is actually my favorite, but there are dozens of recipes for AIP mocktails and hot beverages posted in my searchable Facebook Group – be sure to check it out.
If you’ve always been a social drinker and are having a hard time in social situations where alcohol is on offer, I’ve dedicated a whole post about to the topic – “Do I Really Need To Give Up Alcohol?” – click here.
Can I Cheat … Just This Once?
This is another popular question … especially during the holiday season! Because it’s an FAQ, you guessed it, I have a dedicated post on that- check it out here.
Polite No-Thank-You Scripts
Family gatherings can be tricky, especially when everyone wants you to try this or that. That’s why I’ve compiled a list of polite, friendly “No-Thank-You” lines that help you honor your body without offending anyone. Each script starts with gratitude, stays neutral, and frames your choice around your needs — not someone else’s cooking — so you can confidently navigate meals with kindness and ease. Deliver them with a smile, and you’ll protect your health while keeping the peace.
Polite & Warm
- “Thank you, that looks wonderful — I’m all set though, my body thanks me for sticking with what supports my healing.”
- “It smells amazing! I’m going to pass this time, but I really appreciate the offer.”
- “Thanks so much — I know my body feels best when I skip that right now.”
- “I’m good for now, but it looks delicious!”
- “No, thank you — I’m used to saying no, and my body really appreciates it.”
Friendly & Reassuring
- “Thanks, but I’ve decided to stick with what helps me feel my best.”
- “That looks fantastic! I’m going to pass this time, but thank you for thinking of me.”
- “I appreciate it, but I’m working on supporting my healing — thanks anyway!”
- “It’s so kind of you to offer — I’ve chosen to skip (insert ingredient), and my body thanks me for it.”
- “I’m all set, but it smells amazing — thank you!”
Playful & Gentle
- “Looks incredible — I’m passing this time, my body is cheering me on!”
- “It smells delicious! I’ll save my taste buds for something that loves me back.”
- “I’ve brought something else to enjoy, but I appreciate you offering!”
- “No worries — I’ve gotten used to passing on some of my old favorites, and my body is feeling better for it.”
Gave In To Temptation or Accidentally Ate Something Non-Compliant?
Don’t freak out! What ever you do, DO NOT stress about it! The effect of stress on the body can be worse than the actual item you ate (unless of course you’re actually allergic to the ingredient). Trust me, everyone slips up from time to time, whether you gave in to temptation, or by accident.
Now is the time to show yourself grace and self-compassion, be kind to yourself and move on. Be sure to drink plenty of water and enjoy a cup of ginger or peppermint tea to help your tummy. Simple practices like deep breathing or mindfulness to reduce stress post-indulgence.
In our family, a post-meal walk is often welcomed, and many people see it as a practical and socially acceptable way to aid digestion. If you’re feeling up to it, and you’re comfortable with the people you’re socializing with, maybe you can all stretch your legs and take a trip around the block!?
Over the next days, be sure to focus on nutrient density and gut healing foods like bone broth and soups that are gentle on digestion. Get plenty of rest and listen to you body.
Read more about this in my dedicated FAQ Post – “Glutened?”
Looking for tummy taming recipes – click this handy link to the search result for these recipes in my AIP Recipe Collection Facebook Group (you can also search there for “tummy tamer” or “under the weather”).
More Advice & Tips
DO NOT SKIP PAST THESE! The following posts are amazing articles written by some amazing people that will help you prepare to successfully navigate awkward/tough situations.
How to Really Eat AIP – Top tip from Angie Alt – “Don’t Be Weird!” This post is perfect to consider before you hit the holiday season – don’t let FFFEF stand in your way! Confused? … Trust me, just read this one!
Navigating The Holidays & Social Situations on a Healing Diet – Some of the best advice I’ve read about the topic – by Mickey Trescott.
Maintain Your Social Energy This Holiday Season – This one includes how to prepare your “Elevator Speech” – so you don’t have to be weird about your AIP lifestyle!
You Don’t Have to Apologize for Changing Your Diet – This is a very practical and helpful article that will help you prepare your mind for how to deal with the skepticism of friends and family.
10 Answers to the Question: Why Do You Eat That Way? – Eileen Laird provides some easy replies to this commonly asked question.
15 Tips for a Healthy Holiday Season – More practical tips from Eileen Laird of the Phoenix Helix
Getting Ready for the Holidays – Practical tips and tricks from AIP Coaches in the AIP Summit Podcast about preparing mentally and practically for food and emotional challenges that come with the holidays, food and family traditions.
This post contains affiliate links. Click here to see what that means.
When you’re on the AIP you’re likely doing a lot more cooking than usual. You’re probably batch cooking, and meal prepping for the freezer, but what’s the best way to store all of this delicious food? Does it matter what we use? Need the 4-1-1 on food storage basics? You’ve come to the right place!
Since we’re trying to live a toxin-free life on the AIP to give our bodies the fighting chance they need to heal, it’s a good idea to consider what you’re using for food storage. There are a lot of opinions out there about plastics, BPA-Free options, silicone and more (read more about why we should avoid plastics here). For me, I kick it old school as much as possible – zero waste, sustainable living, lovable, reusable glass!
Since I get asked a LOT about food storage, and especially about how to safely use glass jars in the freezer, that is the main focus of this article – I hope it helps!
Planning Tips:
The first pointer that I’m going to offer is a bit of a warning – batch cooking can be exhausting – especially in the beginning when you’re really not feeling well, so try to pick a day when you’re feeling up to it. Better yet have a friend or family member jump in to help you tag-team it. And it doesn’t have to be all about you – you can work together to create a bunch of delicious options so that they go home with food to stock their fridge and freezer too. Many hands make light work.
My second pointer – don’t go overboard if you don’t have the space to store it all! I’ve done this before when I was feeling super ambitious, I cooked way more than I needed for a week or two and found my fridge stuffed to the brim and I didn’t really want to store much of what I’d made in the freezer because it wasn’t all that freezer friendly. So, evaluate the space you have and choose recipes to prep according to where and how you plan to store it.
The third pointer is to have your containers ready! There’s nothing worse than batch cooking and then scrambling to find suitable food storage to put it all in. Plan ahead for this. If you’ve never batch cooked before you might need to consider investing in some quality meal containers. Glass if obviously the gold standard, safest method for storing food, and there are some awesome options on the market these days that make prepping a breeze (check out some of my faves in my shopping resources – click here). If you can’t afford to buy new containers, save up any glass jars you have from store-bought items or check a local thrift store, I know our family donates a lot of glass mason jars when we simply get overwhelmed by the amount we have on hand. If you’re lucky enough to score some of those, your investment will be minimal in that you’ll just need to buy some new lids.
Practical Tips – Glass Jars #1:
Super … You’re all set!
Now, you may have heard horror stories of using glass jars in the freezer, am I right? I had heard stories too, but was always fortunate enough not to have any issues … leave enough space at the top of the jar for expansion and you’re good to go! Well …. not always! Even if you manage to freeze them without breaking, they can still break during thawing.
Eventually, my luck ran out. When I started freezing bone broth I ran into troubles and there were tears shed over bone broth lost. I attribute some of my issues to using inappropriate jars and the fact that my upright freezer has coils in the shelves … so I’ve gotten a little smarter about all this.
For me, I’m usually just freezing liquids in jars – sauces, soup, broth, stew and maybe shepherd’s pie. Freezing liquids can be tricky, so here are a few practical tips:
- The Jar – the wider the jar the better. Try to avoid tall skinny jars, and if possible use wide-mouth jars without “shoulders” (that just means that the jar is straight from bottom to top and it does not get smaller as it approaches the opening).
- Filling The Jar – only fill it 3/4 of the way full or less to ensure you allow plenty of room for expansion as the contents freeze and expand.
- Position – always freeze jars standing up.
- Freezer Considerations – if you have an upright freezer with freezer coils in the shelves, consider placing your jars in a shallow plastic container until they have frozen successfully. I started doing this just in case they broke so there would be something to catch the liquid, but in actual fact I think the barrier between the glass and the coils made a difference.
- Temperature – ALWAYS ensure your liquid is completely cooled before attempting to freeze. Some say allowing them to come to room temperature is sufficient, but I usually err on the side of caution and refrigerate them first until completely cold.
- Thawing – NEVER try to thaw quickly! SLOW and STEADY wins this race! Ideally you should remove your frozen jar to the refrigerator for a few hours – NEVER place jars straight from the freezer into hot water – breakage is almost guaranteed! Plan ahead and thaw slowly in the fridge and then the counter top – that’s your best bet.
Practical Tips – Glass Jars #2:
My favorite wide mouth jars with frozen pesto cubes!
Another way to use glass jars for freezer storage is to first pre-freeze your liquids in ice cube trays or silicone trays that hold larger amounts. Once your liquids are frozen you pop them out of the trays and into glass jars and you should have no problem putting your jars straight in the freezer.
This method is great for freezing things like pesto, sauces and bone broth since it allows you to easily portion out what you need instead of having to thaw a whole jar of food. Think about the number of times you need a cup of broth or a few tablespoons of sauce! Dispensing a few cubes from a jar also allows you to thaw them more quickly in a safe container or by popping them right into the dish you’re cooking.
Glass Storage Containers:
There are plenty of larger, shallow options for storing all kinds of food available these days. There are even containers that have sections so you can portion out a complete meal but keep items separate. Containers like this are great for meal prepping and are typically thicker and more sturdy than a glass jar. While you should still proceed with caution when freezing and thawing these containers, you’ll likely have fewer concerns since you’ll probably not be storing liquids but rather solid food and there will be lots of air gaps for expansion. Follow the directions that come with your containers and you should be just fine!
What About Freezer Burn?
Freezer burn is caused by the moisture loss in the freezer. It can lead to ice crystals, shriveled product, tough, leathery or discolored meats.
You can minimize freezer burn by making sure your food is cold before you set out, so let it cook and then proceed. You may even want to store it in the fridge first and then move on to freezing.
The key is oxidization or exposure to air – you want to minimize that by properly packaging your food. If you plan to buy a lot of meat in bulk, you have a garden and plan on preserving your harvest or you like to buy in bulk when things are on sale, you might want to invest in a vacuum sealing system (you can find some great options in my Amazon Storefronts under small appliances – the brand that I recommend uses BPA free plastics click here to find the link for your area).
If you just need a few pointers to do your best without a system, read on…
- For meat, poultry and seafood you can wrap it in freezer paper (or plastic wrap – but I don’t like plastic for reasons mentioned above) and then in foil and then pop it in a freezer bag and remove as much air as possible.
- When packaging fruit and vegetables use small containers to minimize empty space when freezing leftovers. You can also use the same wrapping technique as for meat in some cases.
- HOT TIP: Use a straw to suck the air out of your freezer bag once it’s almost completely zipped up!
- Keep your freezer temperature as consistent as possible – avoid opening and closing it unnecessarily.
- Use your food faster. It’s best to use your frozen foods within 2-4 months, so be sure to add dates to your frozen packages and rotate your inventory.
Too late? Your food’s already got freezer burn? Bummer! Don’t worry though, your food is still safe to eat – the texture may not be the same and it just may not taste as good as it once did, so plan to use it in more forgiving dishes like soups, stews, sauces or smoothies instead.
How Long Is My Food Safe & How Should I Store It?
Since you know I’m not one for re-writing well presented material, I’m simply going to direct you to a couple of great articles:
Autoimmune Wellness – AIP Food Storage Basics – These post will help you figure out how long food should stay fresh and safe and where you should store it.
Healthline – Food Storage – This post covers freezer burn, safe meat storage guidelines (fridge and freezer), how to know if your chicken has gone bad, fruit and veggie storage, canned food storage guidelines and more! (Once you’re there – just keep scrolling)
And because, on the AIP especially we don’t want to waste any precious ingredients (I know a lot of us are on a budget) you can read my post about managing the AIP on a Budget.
Looking for resources beyond what you’re finding in the FAQ section?
I’ve created this post so you don’t miss out on the valuable information on our Resources Page – click here to be redirected.
Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.
“Strict” AIP is NOT a Life-Sentence
The Autoimmune Protocol (AIP) is meant to be approached in stages — transition, elimination, maintenance, and reintroduction.
Many people get stuck: either they stay too long in strict elimination because they’re feeling great and are intimidated by reactions, or they get impatient and add foods back too quickly, or without thoughtful tracking, making all their hard work futile.
By now, you should have a good understanding of the AIP and its stages. If not, go back to Start Here #1 to get fully grounded.
To re-cap a little, however:
Transition Stage: A Gentle, Sustainable Start
Here’s the exciting update: Mickey Trescott’s New Autoimmune Protocol now includes a transition stage.
Before, you had a choice — cold turkey or slow and steady. Now, slow and steady is strongly promoted because it’s more sustainable, reduces overwhelm, and sets you up for success in both elimination and reintroduction. Think of it as easing into the AIP rather than jumping off a cliff. Your body and your sanity will thank you.
Reintroductions Are Mandatory (Not Optional!)
Let’s be clear: reintroductions are not a “maybe” — they’re essential.
This is where the real food trials happen:
- You’ve removed the most commonly reactive foods.
- Now you’ll add them back slowly, one at a time, starting with the most nutrient-dense foods first — or a favorite food first, if that brings you more joy, because the AIP isn’t about restriction.
- Skipping reintroductions keeps your AIP efforts incomplete — you may never know which foods are safe or triggers for YOUR body.
- Prolonged elimination deprives your body of exceptionally healthy, nutrient-dense foods.
This stage is where the magic really starts: you’ll regain variety, flexibility, and confidence in your food choices, while gathering personal data on what works for YOU.
Timing Is Personal
Here’s the hard truth: there’s no one-size-fits-all answer.
- Some people need 30 days, others 60–90 days, or even longer. Your body needs time to “rest and digest”, allowing inflammation to calm so you can accurately gauge reactions.
- If after 60–90 days you still see little improvement, it’s definitely time to dig deeper, troubleshoot your approach, and work with a medical professional to uncover any underlying issues that may not yet have been addressed.
Perspective: Healing takes time — your body didn’t get here overnight. But your body is remarkable and capable of repairing itself when given the right tools.
Check All Pillars
If you feel you should be ready but aren’t improving, step back and assess other factors: stress, sleep, movement, and environmental exposures. For more, see Troubleshooting the AIP.
Important: If you’ve followed the full protocol (including lifestyle changes) for 90+ days and still see no improvement, please, seek guidance from a professional to explore the possibility of underlying causes that may be holding you back.
Find a practitioner near you – click here.
Be Patient
Some may want to rush into reintroductions, but remember … slow and steady wins the AIP Race!
Resist the urge to start too soon, and resist the urge to “wing it” when it comes to reintroductions. You’ve put in 30–90 days (or maybe even more) on the elimination stage — don’t waste that effort by throwing in the towel or deciding for yourself how best to reintroduce foods.
The elimination stage was meant to give your body the space it needs to rest and reset. If you’ve been patient and are feeling quite well, reintroductions will likely be an easier process. Starting with a “clean slate” allows your body to clearly signal when a food isn’t agreeing with you — helping you recognize the cues your body is sending.
That said, be sure to follow a systematic reintroduction plan, including keeping a food and symptom journal (more about that in the resources below).
So, how do you get started? Here are the guides and resources I recommend for best results.
Keep Moving Forward!
What ever you do, keep moving forward – there are no rewards for longest amount of time spent in the AIP elimination stage!
Some people in the AIP Recipe Collection Facebook Group proudly announce they’ve been strict elimination for 759 days … and I just can’t. No. No. No.
I mean, I get it — there are a lot of folks out there who feel too darn good after having eliminated the top inflammatory offenders from their lives, and they don’t want to go back to feeling horrible again. But this is exactly where food fear creeps in, and it’s why you sometimes hear people saying, “the AIP is a dangerous, restrictive diet that just keeps people sick.”
Let’s be clear: elimination diets and the reintroduction process are still considered the gold standard for assessing food allergies and sensitivities — even more reliable than largely inaccurate food sensitivity or allergy testing (you can read more about that here if you’re curious).
Reintroductions are just practical! They help improve your quality of life and open up your ability to socialize more freely.
If you remember, back at the beginning when we started talking about the AIP, what we’d eat, and what we’d avoid, we specifically said there were some very nutritious foods that would be eliminated — TEMPORARILY!
Limiting or restricting food groups long-term can cause dysbiosis in the gut and nutritional deficiencies, so we need to get those foods back into our diets as soon as possible if they’re not problematic for your individual case.
Summary of the AIP Elimination Phase:
- It isn’t meant to be forever
- Needs to be approached with intention, because long-term restriction can create food fear, nutritional gaps, and gut imbalance
- Helps heal your body, but the real fun, and food freedom, starts with reintroductions!
All of this said, I hope you see how important it is that you MUST put on your big people pants and take on reintroductions. You’ve already proven that you can do hard things by making it this far — reintroductions are just the next step … and you’ve got this!
Don’t be a case that perpetuates the myths and misconceptions about this protocol – keep moving!
Reintroduction Guides & Resources:
Reintroductions can be tricky, but like I said, you can do hard things. It’s always tempting to try to compare your reactions with someone else’s, but the bottom line is that this too is VERY individual. You will need to keep good track as you go along so you can recognize signs and symptoms of reactions and celebrate all the wins along the way.
My go-to suggestion for all things AIP from transition through elimination, reintroductions and maintenance is Mickey Trescott’s Autoimmune Protocol books. The New Autoimmune Protocol (2026) covers the latest in research and is the first I’d suggest. Browse the options in my AIP Amazon Storefronts here: USA / Canada /UK
As of June 2021, the first cookbook dedicated to AIP reintroductions was released, and it’s spectacular! It’s great for all stages of the AIP and a great motivator. It discusses the process of reintros and provides delicious recipes to keep you progressing – check out my review here – The Autoimmune Protocol Reintroduction Cookbook – Kate Jay of Healing Family Eats (NOTE: One caveat to this recommendation is that the AIP was updated in 2024, so this book does NOT include information about the “modified” elimination state – it is based on “core” AIP elimination as your assumed starting point.)
Articles from trusted AIP experts:
Definitive Guide To Reintroductions – Autoimmune Wellness
Personalized AIP – Autoimmune Wellness
Top 5 Mistakes People Make Reintroducing Foods – Eileen Baird
Why Aren’t My AIP Reintroductions Working?
Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.
Understanding the Autoimmune Protocol (AIP) | Beginner’s Guide
If you’re new to AIP, this page is here to give you a clear, grounded overview of what the Autoimmune Protocol actually is, why it works for so many people, and how to think about it as you begin.
I’m not going to dive deeply into biochemistry or recreate the excellent research-informed material that already exists elsewhere. My goal is to help you understand the big picture — with links and resources if you want to explore further.
What is the Autoimmune Protocol (AIP)?
AIP stands for Autoimmune Protocol. You may also hear it called the Autoimmune Paleo approach, though that name can be misleading.
While it grew out of Paleo principles, AIP is about far more than diet alone. Food is one pillar — an important one — but lifestyle factors are equally important to the protocol, and we’ll explore those in more detail as we go.
At its core, the AIP builds on a modified version of the Paleo diet, with a stronger emphasis on nutrient density, immune support and gut health. The aim is to give your body the raw materials it needs for immune regulation, hormone balance, tissue repair, and overall resilience — while reducing exposure to common inflammatory triggers from both diet and lifestyle.
How AIP Approaches Food
AIP simplifies food choices into two broad categories:
- Foods that support health — packed with nutrients that help your immune system, gut, and overall resilience
- Foods that may trigger inflammation — containing compounds that can contribute to immune activation or digestive stress
When done properly, AIP is balanced, nourishing, and satisfying. It prioritizes nutrient-dense foods like vegetables, fruit, seafood, organ meats, mushrooms, fresh herbs, quality proteins, and healthy fats.
This isn’t about eating less or chasing perfection — it’s about eating intentionally and mindfully.
The Phases of AIP
The Autoimmune Protocol unfolds in several phases. Some say it’s three, but I prefer to look at it this way:
- Transition – the new approach includes a gradual, slow-and-steady start that makes the AIP more sustainable from the very beginning.
- Elimination – a starting template designed to calm inflammation and establish a healing baseline.
- Reintroduction – a structured process to test foods and learn your individual responses.
- Maintenance – a long-term, personalized way of eating that supports ongoing health.
This structure emphasizes flexibility and personalization — the AIP is not one-size-fits-all, and the goal is sustainable progress, not perfection.
Lifestyle Matters Too
Food is central, but lifestyle factors are just as critical. Sleep, stress management, movement, time outdoors, and emotional well-being all affect immune function, gut health, and hormone balance. Think of AIP as a toolbox of strategies to help you make consistent, sustainable choices for your unique health needs.
In short: AIP is about learning what helps your body thrive — not following rigid rules.
It’s practical, flexible, and designed to empower you to feel better from the inside out.
Where to Start
It’s important not to get stuck in a cycle of endless research — but at the same time, having a solid understanding of the fundamentals will help you start on the right foot and avoid unnecessary frustration.
Start With a Trusted Guidebook
My #1 Recommendation: The New Autoimmune Protocol (Releasing May 26, 2026)
This is the definitive guidebook that the AIP Recipe Collection uses as its primary reference for the group and website. It’s the resource that provides real, practical answers to any question about the Autoimmune Protocol — the book we turn to for clarity, guidance, and reliable information.
The New Autoimmune Protocol is the first official update to the science-backed framework, integrating emerging research and years of clinical feedback to make the protocol more flexible and sustainable.
It includes:
- Detailed meal plans
- Over 70 Core and Modified AIP recipes
- Step-by-step guidance through Transition, Elimination, Reintroduction, and Maintenance phases
Pre-order now to be among the first to access this updated, authoritative guide: The New Autoimmune Protocol – learn more here
Other Recommended Guidebooks
If you’re here before The New Autoimmune Protocol is released, or if you’d like to explore other aspects of AIP — like reintroductions, ethnic cuisine, comfort foods, meal prep, or mindset support — I’ve curated a selection of the best books and resources to help you along your journey.
All of these trusted AIP guides and more are available in my AIP Amazon Storefront in the Curated Book Section : USA / Canada /UK
Think Beyond Food
Nutrition is only one piece of the healing puzzle. AIP isn’t about one “perfect” pillar — it’s about making consistent, sustainable changes across diet and lifestyle.
To help you focus on where to begin, check out my post: Where Should You Start Your AIP Healing Journey? — a practical guide to approaching AIP in a way that’s supportive, flexible, and grounded in real life.
Remember: You don’t need to do everything at once. Progress matters more than perfection.
When is the Best Time to Start AIP?
Many people aim to start AIP around New Year’s resolutions, but timing can make a difference. Choosing a period when your life is more manageable can help set you up for success and make the protocol feel less overwhelming.
Learn more here: When Should You Start Your AIP Healing Journey?
Is the AIP for Everyone?
AIP isn’t just for people with autoimmune disease. Inflammation plays a role in many chronic conditions, and food is one of the most accessible ways to influence it. The Autoimmune Protocol focuses on nourishing the body, reducing inflammatory load, and supporting immune regulation — benefits that extend beyond autoimmune diagnoses.
That said, AIP is not a replacement for medical care. It works best alongside conventional medicine, medications, supplements, and functional or integrative approaches. Always check with your healthcare provider before making major diet or lifestyle changes.
At its core, AIP is a flexible framework or toolbox — a collection of best practices around food and lifestyle — that can be personalized to your circumstances and goals, especially when your health challenges mean your body has less tolerance for suboptimal choices.
Additional Reading & Resources
If you’re unable to purchase a guidebook right now — or want to share clear explanations with friends and family — these are excellent starting points:
- What Is AIP? The Definitive Guide by Mickey Trescott (Autoimmune Wellness) — a research-informed overview of diet and lifestyle factors. The “Elevator Speech” section is especially helpful for explaining AIP to others.
- The AIP Foundation Series (Autoimmune Wellness) — email series with food lists, meal plans, videos, and beginner guidance.
- Six Ways to Mentally Prepare for the AIP Diet (Autoimmune Wellness) — mindset and expectations support.
Need a Helping Hand?
If you anticipate challenges transitioning to AIP or sticking with it, check out my Coaching Page for additional support and resources.
Ready to Continue?
To keep this page focused on the fundamentals, deeper topics and resources are saved for the next step in the series:
👉 Beginner Resources – Start Here (Part 2)
Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.
Helpful Resources for AIP Beginners
Now that you’re more comfortable with the basics of AIP (if you missed it, check out Start Here Part 1), let’s explore additional resources that can make your Autoimmune Protocol journey easier, more enjoyable, and sustainable.
1. Food Lists
Food lists are essential for getting started. Concentrate your efforts here next. See my detailed Food Lists page to guide your shopping and meal prep effectively.
2. Mental Preparation for AIP Beginners
Preparing mentally is just as important as preparing your kitchen. Take a moment to:
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Acknowledge your feelings — grieving over illness is part of the healing journey. Read my post about this so you don’t feel so alone.
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Establish your baseline — take note of how you feel now: your energy, symptoms, sleep quality, mood, and any other relevant factors. This helps you track progress over time. Without a baseline, it’s easy to feel like you’re not making progress, even when you are. Observing small improvements can be incredibly motivating and empowering.
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Use positive affirmations — it really helps your brain and body during challenging times. My favorite, as corny as it sounds, is:
“My body is capable of doing wonderful things and of healing; I just need to give it the tools to do the job.”
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Give yourself permission not to be perfect — it’s next to impossible to be 100% AIP all the time.
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Be thankful — even if it’s just for the fact that your healing journey will be easier than those who came before you when these resources weren’t available. Then, put on your big girl/boy pants and move forward!
Read Angie Alt’s post for more guidance: 6 Ways to Mentally Prep for the AIP.
3. Keep It Simple
Simplicity is key to long-term success on the AIP. I talk about it in my own motivational page, where I share some fundamentals to maintaining your sanity on the AIP.
Some of the key areas I suggest focusing on there are:
- Nutrient-dense foods
- A few essential kitchen tools
- Basic meal approaches rather than complicated recipes
- Using convenience products wisely
- Avoiding too many changes at once
For some additional practical guidance, I recommend the tips found at Autoimmune Wellness: 5 Ways to Keep It Simple on the AIP
4. Kitchen Tools
Many people ask about AIP-friendly kitchen tools. Here are my top resources:
- My categorized AIP Storefront on Amazon for all essentials
- Autoimmune Wellness’ Kitchen Tour, where everyday AIP-ers share their setups and inspirational stories
I’m honored to have been included in this tour back in July 2018 — you can check out my kitchen here!
5. The Best AIP Meal Planning App
Stay motivated and on track with “Real Plans,” the meal planning app designed specifically for AIP. Learn more in my review or sign up directly. Subscribers to my AIP Recipe Collection Newsletter receive 40% off! Sign up for that here.
6. Motivation to Get Started
The AIP Manifesto is a quick, empowering read summarizing 20 core principles to help you feel confident and motivated on your AIP journey.
7. Motivation to Keep Going
Sign up for my monthly newsletter to receive seasonal recipe round-ups, inspiration, and exclusive AIP lifestyle content — perfect for staying on track and feeling supported. It’s FREE!
8. Digging Deeper
If you’re hungry for more information, want to refine your approach, looking to dive deeper into AIP strategies, or in need of back-up assistance to troubleshoot what you’re experiencing , check out Start Here Part 3: Digging Deeper & Troubleshooting for advanced tips, do’s and don’ts, and practical guidance.
Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.
Start Here Part 3: Digging Deeper & Troubleshooting
Unfortunately, there may come a time when you feel it’s one step forward and two steps back. When that happens, it can help to dig a little deeper into the do’s and don’ts and start some troubleshooting.
I’m going to get on my soapbox here for a moment here,
so brace yourselves!
1. Tracking
Proper tracking is essential to know what’s working and what isn’t. By tracking, I mean everything you consume, your daily activities (work, sleep, exercise, relaxation, self-care), stress levels, reactions to foods and supplements, medications, and more. Reactions can be subtle — things like itching, skin problems, dizziness, congestion, or pain.
I call this type of tracking a food/mood/poop journal. Yes, it’s a real thing! Even if you’re not ready to start a full journal yet, here’s why it’s so important:
- Reactions can be delayed: Effects of foods, supplements, or medications may show up up to 72 hours later. Without tracking, you won’t remember the details.
- Weight can be informative: While AIP isn’t about weight loss, weighing yourself daily can help detect subtle inflammation and pinpoint triggers.
- No fancy tools needed: I used a simple Excel spreadsheet stored in the cloud — easy to update and searchable, so I could quickly review patterns.
2. Give it an Honest Shot
It’s only by truly giving the Autoimmune Protocol your full attention that you’ll know what’s really working.
- The Elimination Stage is a minimum of 30 days, but some don’t see noticeable improvement unit the 60–90 day point.
- Slow and steady wins the AIP race. Don’t expect miracles! You didn’t get sick overnight, so you won’t get better overnight.
- If you’ve given it an honest shot and aren’t seeing improvement, it may be time to troubleshoot underlying issues with professional help. It’s important that you do this, rather than starting to eliminate more foods from your diet.
Check out my post on Finding Your Root Cause for guidance on identifying what might be holding back your progress.
3. Did You Really Follow the Protocol?
Before troubleshooting, ask yourself: did you truly follow the protocol correctly?
- If you haven’t yet explored Mickey Trescott’s resources, now is the time. Her books are our gold standard starting point, and cover everything from transitions through elimination and reintroduction stages, and troubleshooting.
- Grab a copy from my AIP Amazon Storefronts — USA / Canada /UK
If you’re ready to troubleshoot, keep reading.
4. Progress & Patience
Sometimes people experience what’s called a “healing crisis” — where symptoms temporarily flare when the begin the elimination phase.
If you’re feeling worse than before you began, you may be scared or want to give up. I suggest considering these resources:
- Read Is a Healing Crisis Really Healing? for guidance on what to expect.
- If you feel like progress isn’t obvious, see How to Gauge Success on the AIP When Progress Isn’t Obvious.
- Impatience can be an obstacle — Eileen Laird’s Is Your Impatience an Obstacle to Healing? is a great read.
- Temporary flares are normal. I have to remind myself often: even on a personalized AIP plan, flare-ups happen — because life happens! (Spoiler Alert: It’s not always about what you’ve eaten.) Check out Autoimmune Flare Self Care for tips.
5. Troubleshooting
The best article I’ve found on troubleshooting the AIP is by Mickey Trescott of Autoimmune Wellness: Troubleshooting the Autoimmune Protocol — A Guide. She explains:
- When to troubleshoot (and when not to)
- First steps to investigate
- Three key areas to explore
- Her personal experience troubleshooting AIP
6. Professional Help
If you’ve gone through the above steps and still can’t pinpoint the problem, I highly recommend consulting a Functional Medicine Practitioner or Certified AIP Health Coach.
Without addressing underlying issues, the AIP can feel like “putting a band-aid on a battleship.”
Find professional support here, including a list of Paleo-Friendly Autoimmune Specialist MDs.
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NOTE: As with any significant dietary change, you should only undertake the AIP under the guidance of a trained nutritional coach or physician.
As you probably know by now, the Autoimmune Protocol is about far more than food. While diet plays a powerful part, long-term healing on the AIP requires a broader, more holistic approach.
To be truly support your journey to autoimmune wellness, it’s important to look beyond what’s on your plate and consider lifestyle factors that influence immune function, gut health, and hormone balance. Things like sleep, stress, movement, connection, and mindset play a much bigger role than most people expect — and they can either support your healing… or quietly hold it back.
If you’re newer to this concept, you may find it helpful to read The New Autoimmune Protocol, which expands on the lifestyle foundations that go hand-in-hand with the dietary side of AIP and explains why they matter so much.
Below are a few additional resources that build on these ideas and can help you put the “beyond food” pieces of the AIP into practice in a way that feels realistic and sustainable.
Sleep
This is HUGE! Are you getting enough? What’s right for one might not be enough for another.
Did you know that not getting enough sleep causes inflammation and increased susceptibility to infection – even in healthy people! Studies show that one night of poor sleep causes higher insulin resistance than six months of bad diet! In fact, scientific studies show that sleep may be even more important for our health than diet! Now, if that’s not enough to make you take a serious look at your sleep routine, I don’t know what is! Check out my expanded post on Sleep Struggles – Click Here.
It’s recommended that we get to bed by 10 pm for optimal rest and recovery, and that we get 7 to 10 hours of sleep per night (for autoimmune sufferers it might be 9-10 hours or even 12 hours every night to heal).
Stress Management
Did you know that for every five minutes of upset it takes your body six to eight hours to calm down biochemically! Those numbers are staggering. Imagine what long-term, chronic stress is doing to your body. Without getting into a bunch of science about cortisol, adrenaline, hormones and more (I’ll leave that to the experts – check out this article from Dr. Ballantyne – How Stress Undermines Health), simply know that when under stress, your body misuses its precious resources leaving your immune system weak and your body vulnerable to disease.
Finding effective ways to reduce and manage stress is imperative for our healing journeys – it’s been one of my biggest challenges, and I still need regular reminders. It’s essential for maintaining a healthy gut, normal immune function and balanced hormones. Each of us will need to find effective ways to deal with our individual stressors. For some it may be as simple as learning to slow down, scheduling deep breathing exercises and meditation, healthy self-care activities like yoga or gentle autoimmune safe exercise (see below). For others, more may be involved and you may need to seek the support an guidance of a professional to help deal with past or present traumas, personality traits or difficult situations. If you’re looking for a motivation on this, join me on Instagram.
Activity
Everyone knows that exercise and activity are good for our health, but what should you do when you’re faced with chronic illness and you often don’t have the energy to do much more than get out of bed in the morning?
Not surprising then that the most commonly avoided part of the autoimmune protocol is exercise.
There are lots of ways to incorporate light activity into your day. For some it might be just a reminder by way of a timer on your phone to get up and stretch or move around a little. Short walks, yoga, rebounding and stretching might be as much as you can achieve, while others may feel they’re capable of more but are unsure of how to approach an exercise program safely so they don’t face setbacks.
EXERCISE – NEWS COMING SOON!
By now you probably realize that alcohol is out on the AIP … but you’re likely wondering the whys behind it and how you’ll possibly manage to get through family functions, social events, the holidays and what are you possibly going to do to constantly dodge casual drinks after work!
This post will cover they whys, a glimmer of hope and my take on the situation. If you haven’t already seen my post on Surviving Social Life on the AIP, you’ll want to make that your next stop after this post, because what ever you do, you don’t want to isolate yourself just because the AIP can be hard. You’re strong and you can do hard things … you’ve got this!
Why is Alcohol Out on the AIP?
So – what’s the real deal about alcohol? So many health gurus are touting it as “good for your health” – especially wine! So why do we need to avoid it on the AIP?
Be sure to read Dr. Sarah Ballantyne’s full article – The Whys Behind The AIP: Alcohol – click here. (The following are a few of the most important snippets and are direct quotes taken from the article.)
Highlights From the Article:
- Alcohol consumption directly causes an increase in intestinal permeability (i.e., leaky gut)
- The “holes” that alcohol makes in the gut epithelial barrier are known to be big enough to allow some very large molecules into the body, … If it gets into the blood stream, it stimulates systemic inflammation, stimulates the immune system, and damages the liver.
- Alcohol consumption feeds gram-negative bacteria such as E. Coli to create bacterial overgrowth of these more toxic bacteria… Excessive alcohol consumption is also correlated with gram-negative bacteria growing very high up the digestive tract, in the duodenum and sometimes even the stomach.
- Even fairly small amounts of alcohol can damage the lining of the gut; specifically, alcohol leads to “mucosal damage in the upper small intestine with a loss of epithelium at the tips of the intestinal villi, hemorrhagic erosions and even hemorrhage in the lamina propria.” If that sounded bad, that’s because it is. It’s similar to the damage caused by gluten in celiac patients.
Why This Is EVEN MORE IMPORTANT If You Have Autoimmune Disease:
- If you have autoimmune disease, you have a collection of genes that makes you more susceptible to developing a leaky gut and to having an exaggerated immune reaction to substances that leak out. This means that anything that increases intestinal permeability should be avoided.
Will I Ever Be Able to Drink Alcohol Again?
- Dr. Ballantyne advises to avoid all alcohol until you are starting to see some success on the autoimmune protocol.
- There is some good news, but I want you to read Dr. Ballantyne’s full article first. You’ll find out more there about what, when, and how often you can try a reintroduction.
Read the full article – The Whys Behind The AIP: Alcohol – click here.
You may also want to consider this article – Understanding Your Social & Emotional Relationship With Alcohol – click here.
My Two Cents on Alcohol and The AIP
I’ve taken a lot of questions from distraught members about this topic, so I’m compelled to include some personal comments and reminders here to help you keep this all in perspective. Trust me, you’re not alone, this is not the end of the world, you will get through this too! You’ve got this!
- You’re not the first person to have to say no to a drink. While I know this is not the same thing, think about those recovering from alcoholism – saying no is not that unusual – don’t feel awkward about sticking to your healing plan.
- There are LOTS of people on various diets these days that avoid alcohol – some for health reasons, some for weight loss – again – you’re not alone – don’t feel awkward about saying no to alcohol.
- One of my favorite sayings since I started AIP is “Failing to Plan is Planning to Fail” – set yourself up for success! Think IN ADVANCE about how you’ll handle the situation – this is covered well in my Surviving Social Life on the AIP post – check it out – lots of great advice! Own it and act natural! Or as Angie Alt of Autoimmune Wellness says “Don’t Be Weird”! If you don’t make a big deal about it, no one else will either. When it comes time to order, simply defer to a mocktail or non-alcoholic sparkling beverage and don’t apologize for it or miss a beat. If asked you could say something as simple as “I’m taking a break from alcohol right now” – that might be all that it takes!
TIP: I have a friend who manages feeling awkward about ordering by getting to the restaurant or work function early so she can speak to the bartender – she orders a mocktail or a spritzer in a fancy glass and asks the bartender to remember her order – no one questions if it has alcohol in it or not and she feels better about not having to create a dialogue about why she’s not drinking. You can use the same plan of attack at a family gathering, wedding or a party – no one notices, no one really cares.
Take Me To The Mocktails!
Looking for some great alternatives to alcohol on the AIP? There are LOTS of great recipes posted in our Facebook Group – simply use the group search feature there and look for “mocktail” “cocktail” or “beverage” or the exact name of what you’re looking, for like “iced tea” “lemonade” “egg nog” or “mule” – I even use a hashtag there called thirstythursday, so you can search for that too! Trust me, there are LOTS of great options so you won’t feel left out! ♥