A GUIDE TO HEALING THROUGH FOOD - Autoimmune Paleo (AIP) Diet - AIP Healing Guide

Sep 27, 2026

Uploaded by asda1da

A practical healing guide for the Autoimmune Paleo (AIP) diet, explaining how autoimmune conditions relate to inflammation and gut permeability. The document outlines AIP elimination and reintroduction phases, including what to eat for nutrient-dense anti-inflammatory support and what to avoid during the first phase. It provides a 7-day meal plan, a beginner-friendly shopping list, and AIP-compliant recipe instructions, with success tips and guidance on when to seek help.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages19

Reading Time48 min

AccessFree to download

Introduction

What is the Autoimmune Paleo (AIP) Diet?

How the AIP Diet Works

The Two Phases of AIP

What to Eat / What to Avoid

Meal Plan

7-Day AIP Meal Plan

AIP Meal Plan Recipes

AIP Shopping List & Recipes

Tips for Success on the AIP Diet

NES’s Approach

When to Seek Help

The A GUIDE TO HEALING THROUGH FOOD Author: Dr. Linda Khoshaba, NMD, FABNE 480-687-0054 [contact@nesaz.com](contact@nesaz.com) Clinic Attribution: Natural Endocrinology Specialists™ [nesaz.com](nesaz.com) @ naturalendocrinology Table of Contents INTRODUCTION 01 HOWTHEAIP DIET WORKS 02 AIP PHASES 03 WHAT TO EAT / WHAT TO AVOID 04 MEAL PLAN 05 A IP SHOPPING LIST & RECIPES 06 TIPS FOR SUCCESS ON THEAIP DIET 14 NES’S APPROACH 15 WHEN TO SEEK HELP 16 INTRODUCTION: What is the Autoimmune Paleo (AIP) Diet? Living with an autoimmune condition can be overwhelming , especially when symptoms are unpredictable and affect you r quality of life . At Natural Endocrinology Specialists ( NES) , we believe in empowering patients with tools that support healing from the inside out . One of those powerful tools is the Autoimmune Paleo Diet ( A IP )—a short-ter m elimination diet designed to reduce inflammation , heal the gut , and calm an overactive immune system . The A IP diet is not just about what you remove from your plate—it ' s about what you add : nutrient-dense , antiinflammatory foods that can support your body in returning to balance . 01 How Does the A IP Diet Work? Autoimmune diseases occur when the immune system mistakenly attacks the body’s own tissues. Many factors can contribute to this, but chronic inflammation and intestinal permeability (“leaky gut”) are common underlying issues. THE A IP DIET AIMS TO : Remove common inflammatory and immune-triggering foods Restore gut health and repair the i ntesti na l li n i ng Reintroduce foods caref ully to identify i ndiv id ua l t r iggers This approach supports the body’s natural healing process and can often reduce or eliminate symptoms over time. The Two Phases of A IP ELIMINATION PHASE This phase typically lasts 30–90 days and removes foods that may trigger inflammation or immune responses . REINTRODUCTION PHASE After your body has had time to calm inflammation , you ’ ll slowly reintroduce foods one at a time to identify which ones your body tolerates—and which ones it doesn ’ t. NES T ip : We recommend working with a qualified practitioner during this phase to monitor your symptoms and track your responses safely. What to Eat What to Avoid? Focus on nourishing , healing foods like : Grass-fed mea tsand wild-caught fish Organ mea ts (liver, heart, kidney) Bone broth Fermented foods Healthy fa ts Vegetables (except nightshades) Fresh herbs and non-seed spices Coconut products Fruits (in modera tion) These are common triggers that are eliminated during the first phase : Legumes Grains Eggs Alcohol and caffeine Nuts and seeds Refined sugars Nightshades (toma toes , peppers , pota toes , eggplants) Processed foods Seed oils (canola , sunflower, safflower) Food additives , gums , and emulsifiers 04 Meal Plan 7-Day A IP Meal Plan (Simple & Delicious) Gluten-free , dairy-free , grain-free , nightshade-free , nut free , seed-free | MON
TUE
WED
F R I
SAT
SUN | BREAKFAST
AIP breakfast sausage patties + steamed greens
AIP smoothie (banana, blueberries, coconut milk, collagen)
Coconut yogurt with blueberries + shredded coconut
Apple-cinnamon sauté with coconut oil
AIP breakfast hash (sweet potato + ground turkey + greens)
Berry smoothie bowl (berries, coconut milk, banana)
Sautéed greens + leftover meat | LUNCH
Turkey lettuce wraps with avocado + cucumber slices
Chicken zucchini soup
Ground turkey bowl with cauliflower rice
AIP chicken salad (apple, celery, coconut yogurt) in lettuce cups
Tuna avocado boats
Shrimp salad with olive oil + lemon
AIP chicken veggie stirfry (coconut aminos) | D I N N E R
Baked salmon with roasted carrots + broccoli
Garlic herb pork chops + mashed sweet potatoes
Lemon garlic cod + sautéed asparagus
Beef stew (bone broth, carrots, celery, onions)
Roasted chick

FAQs

What is the Autoimmune Paleo (AIP) Diet designed to do?

The AIP diet is a short-term elimination approach intended to reduce inflammation, heal the gut, and calm an overactive immune system. It focuses on adding nutrient-dense anti-inflammatory foods while removing common triggers.

How long is the elimination phase, and what happens in the reintroduction phase?

The elimination phase typically lasts 30–90 days to remove foods that may trigger inflammation or immune responses. After symptoms calm, the reintroduction phase adds foods one at a time to identify individual tolerances.

What are common foods to avoid during the first AIP phase?

The guide lists eliminated triggers such as legumes, grains, eggs, alcohol and caffeine, nuts and seeds, refined sugars, nightshades (tomatoes, peppers, potatoes, eggplants), processed foods, seed oils, and certain additives like gums and emulsifiers.

Sep 27, 2026

Uploaded by asda1da