What is an anti-inflammatory diet. How does the Paleo Diet impact inflammation. Which anti-inflammatory diet is right for you. How do different diets compare in reducing inflammation. What factors should you consider when choosing an anti-inflammatory diet.

Understanding Anti-Inflammatory Diets: A Comprehensive Overview

Anti-inflammatory diets have gained significant attention in recent years, especially among those dealing with autoimmune diseases or chronic inflammation. These diets, including Paleo, Autoimmune Paleo (AIP), Keto, and Plant-based approaches, share common principles aimed at reducing inflammation and supporting the immune system. But what exactly constitutes an anti-inflammatory diet?

Key Components of Anti-Inflammatory Diets

• Whole, unprocessed foods
• Increased fiber intake
• Fermented foods
• Quality protein sources
• Reduced sugar consumption
• Avoidance of damaged fats
• Increased omega-3 fatty acids
• Gluten and dairy sensitivity testing
• Reduced caffeine and alcohol intake
• Addressing individual food sensitivities

These components work synergistically to create an environment that supports overall health and reduces inflammation in the body. But how do specific anti-inflammatory diets differ in their approach?

The Paleo Diet: An Ancestral Approach to Reducing Inflammation

The Paleo Diet, inspired by our paleolithic ancestors’ eating habits, focuses on quality animal protein and fiber-rich foods. While its historical accuracy is debated, its nutritional benefits for reducing inflammation are notable.

Key Features of the Paleo Diet

• Emphasis on vegetables, fruits, nuts, and seeds
• Quality animal protein sources
• Avoidance of processed foods
• Elimination of grains, dairy, and legumes

Can the Paleo Diet effectively reduce inflammation? Research suggests that by eliminating potentially inflammatory foods and focusing on nutrient-dense options, many individuals experience a decrease in inflammatory markers and improved overall health.

AIP: Taking the Paleo Approach a Step Further

The Autoimmune Paleo (AIP) diet is a stricter version of the Paleo diet, specifically designed for those with autoimmune conditions. This approach eliminates additional foods that may trigger inflammatory responses in sensitive individuals.

Additional Restrictions in AIP

• Eggs
• Nightshades (tomatoes, peppers, etc.)
• All forms of sugar
• Most oils (except avocado, coconut, and olive)

Recent scientific studies have shown promising results for the AIP diet in managing inflammatory bowel disease. How effective is AIP for other autoimmune conditions? While more research is needed, preliminary studies on multiple sclerosis using the Wahl’s protocol (a modified version of AIP) are underway.

The Ketogenic Diet: A High-Fat Approach to Fighting Inflammation

The Ketogenic or “Keto” diet takes a different approach by dramatically altering the body’s primary energy source from carbohydrates to fats. This metabolic shift can have significant impacts on inflammation and overall health.

Key Aspects of the Keto Diet

• 70%+ of calories from quality fat sources
• Restricted carbohydrate intake (20-50g per day)
• Moderate protein consumption
• Elimination of starchy carbs, grains, sugar, and most fruits

While the Keto diet has shown efficacy in managing epilepsy and stabilizing blood sugar, its impact on inflammation is still being studied. How does the ketogenic state affect inflammatory markers? Some research suggests that ketones, produced during ketosis, may have anti-inflammatory properties, but more studies are needed to fully understand this relationship.

Plant-Based Diets: Harnessing the Power of Plants to Combat Inflammation

Plant-based diets focus on deriving nutrition primarily or exclusively from plant sources. These diets have gained popularity for their potential health benefits, including reducing inflammation.

Characteristics of Plant-Based Anti-Inflammatory Diets

• Emphasis on fruits, vegetables, whole grains, and legumes
• Protein sources from plants (nuts, seeds, legumes, soy)
• Minimal or no animal products
• Avoidance of processed foods and refined sugars

Studies have shown positive results in using plant-based diets to manage autoimmune arthritis. How do plant-based diets reduce inflammation? The high concentration of antioxidants, fiber, and anti-inflammatory compounds found in plant foods may contribute to their inflammation-fighting properties.

Choosing the Right Anti-Inflammatory Diet for You

Selecting the most effective anti-inflammatory diet depends on various individual factors. It’s not a one-size-fits-all approach, and what works for one person may not be ideal for another.

Factors to Consider When Choosing an Anti-Inflammatory Diet

1. Personal food preferences and dietary restrictions
2. Current health status and specific conditions
3. Genetic makeup and individual nutrient metabolism
4. Stress levels and lifestyle factors
5. Digestive health and gut function

How can you determine which diet is right for you? Consider working with a healthcare professional or registered dietitian who can help assess your individual needs and guide you towards the most appropriate anti-inflammatory approach.

The Role of Nutrigenomics in Personalized Anti-Inflammatory Diets

Nutrigenomics, the study of how genes interact with nutrients, is an emerging field that may help tailor anti-inflammatory diets to individual genetic profiles. This personalized approach could revolutionize how we approach nutrition for managing inflammation.

Key Insights from Nutrigenomics

• Individual variations in carbohydrate, fat, and protein metabolism
• Genetic tolerance to potential trigger foods (e.g., gluten, lactose, caffeine)
• Predisposition to certain nutrient deficiencies or excesses

While genetic testing for nutrigenomic purposes is becoming more accessible, it’s not always necessary or feasible for everyone. How can you apply nutrigenomic principles without genetic testing? Keeping a detailed food and symptom journal can help you identify patterns and potential trigger foods, allowing you to create a personalized anti-inflammatory plan.

Implementing an Anti-Inflammatory Diet: Practical Tips and Considerations

Adopting an anti-inflammatory diet can be a significant lifestyle change. Here are some practical tips to help you successfully implement and maintain your chosen approach.

Tips for Success on an Anti-Inflammatory Diet

1. Start gradually: Implement changes step-by-step to avoid feeling overwhelmed
2. Plan meals in advance: This helps ensure you have anti-inflammatory options readily available
3. Focus on whole foods: Prioritize fresh, minimally processed ingredients
4. Stay hydrated: Proper hydration supports overall health and can help reduce inflammation
5. Listen to your body: Pay attention to how different foods make you feel
6. Be patient: It may take time to notice significant changes in inflammation levels

How long should you follow an anti-inflammatory diet before evaluating its effectiveness? While some people may notice improvements within a few weeks, it’s generally recommended to give any new dietary approach at least 2-3 months before assessing its impact on your health.

Beyond Diet: Lifestyle Factors That Influence Inflammation

While diet plays a crucial role in managing inflammation, it’s important to recognize that other lifestyle factors also contribute to overall inflammatory status. Addressing these aspects can enhance the effectiveness of your anti-inflammatory diet.

Key Lifestyle Factors Affecting Inflammation

• Stress management
• Sleep quality and duration
• Regular physical activity
• Environmental toxin exposure
• Social connections and support

How can you incorporate these factors into your anti-inflammatory lifestyle? Consider adopting stress-reduction techniques like meditation or yoga, prioritizing sleep hygiene, engaging in regular exercise, minimizing exposure to environmental toxins, and nurturing supportive relationships.

By taking a holistic approach that combines an appropriate anti-inflammatory diet with positive lifestyle changes, you can create a powerful strategy for managing inflammation and improving overall health. Remember that everyone’s journey is unique, and what works best for you may require some experimentation and personalization.

As research in the field of anti-inflammatory nutrition continues to evolve, we can expect to gain even more insights into how different dietary approaches affect inflammation. Stay informed about the latest developments and be open to adjusting your approach as new information becomes available. With patience, persistence, and a willingness to listen to your body, you can find the anti-inflammatory diet that best supports your health and well-being.

Which Anti-inflammatory ‘Diet’ is Right for YOU?

by Katie | Apr 9, 2020 | Uncategorized

What is an ‘anti-inflammatory’ diet?

If you have an autoimmune disease or any type of chronic inflammation and are curious about the role of nutrition, you may have heard the buzzwords “anti-inflammatory”, “Paleo”, “AIP”, “Keto”, and “Plant-based” diets floating around recently.

So, what is all the hype about, and can these diets actually reduce inflammation and symptoms associated with autoimmunity?

The answer is often, YES, but it depends on your individuality!

While different, these diets include similar principles that work to reduce inflammation and support the immune system.

What do these ‘diets’ have in common?

In general, an anti-inflammatory nutrition plan includes:

• Eating whole, unprocessed foods
• Increasing fibre (aka fruits/veggies and whole grains)
• Increasing intake of fermented foods (i. e. sauerkraut, kimchi, miso, tempeh)
• Incorporating quality sources of protein (grass-fed/organic/pasture-raised meat, and organic legumes)
• Reducing sugar
• Avoiding damaged fats (aka trans fats, highly heated vegetable oils)
• Increasing quality fat intake from omega 3’s
• Testing for gluten and dairy sensitivity
• Reducing caffeine and alcohol consumption
• Addressing individual food sensitivities, often through some type of elimination protocol

So, what’s the difference?

It really comes down to details:

• Paleo refers to a diet that imitates that eaten by our paleolithic ancestors. As an former archaeologist and current nutritionist, I know this assumption to be largely unproven because it’s fairly difficult to assess ancient dietary patterns. Nevertheless, this diet focuses on quality animal protein and fibre-rich foods including vegetables, fruit, nuts and seeds. It advocates for avoiding processed food, grains, dairy, and legumes – foods that supposedly would not have been available in paleolithic times. While not prehistorically accurate, nutritionally speaking, it can be a useful therapeutic protocol for decreasing inflammation. 

• AIP (Autoimmune Paleo) refers to a stricter version of the above. It restricts eggs, nightshades (tomatoes, peppers, etc.), all sugar, and oils (aside from avocado, coconut, and olive), which are thought to contribute to an inflammatory response. This is used for autoimmune disease and has recently been studied in the scientific literature for inflammatory bowel disease with strikingly positive results. Studies are also underway to test a version of this diet for multiple sclerosis, using the Wahl’s protocol. 

• Keto refers a high fat/low carb diet. It requires 70%+ of dietary intake to come from quality sources of fat and restricts carbohydrate intake to 20-50 g per day, which is very difficult to maintain. Starchy carbs are not allowed (i.e. grains, sugar, fruit). This diet changes the body’s natural reliance on carbs as the primary source of energy to reliance on fat for energy, resulting in a state of ketosis. Generally, this diet is useful for epilepsy and blood-sugar stabilization, but can be dangerous if not monitored correctly. 

• Plant-based refers to a diet derived from plants, with few or no animal products. The majority of protein comes from grains, nuts, seeds, legumes, and soy. It advocates for avoiding processed food, refined sugar, and sometimes oils, due to processing. This type of diet has been studied specifically in autoimmune arthritis, with positive results. 

• Anti-inflammatory can really be used to define any of the above. It’s used to refer to a predominantly whole-foods diet that encourages the elimination of common inflammatory foods such as gluten, dairy, nightshades, sugar, and processed foods. See my recent blog post where I discuss new research on an anti-inflammatory diet and arthritis. 

Knowing this, how do you figure out which diet could be right for you?

That’s a more difficult question to answer. In reality, it depends on multiple factors:

• Food preferences
  • Whether or not you consume animal products.
•  Current health situation
  • The usefulness of the above diets depend on the current state of your gut health and digestive function.
  • Different autoimmune diseases respond differently to different carb/fat ratios.

• Genetic make-up
  • Nutrigenomics – the science of how your genes can determine how well you metabolize carbs, fats, protein. This new field can also indicate if your genes tolerate trigger foods, such as caffeine, gluten, and lactose.
  • If this testing isn’t an option for you, as an alternative, try recording how you feel after eating certain foods and creating a log of this information. Our bodies have a lot of information to give us when we take the time to listen.
  • *See note on DNA testing below*

• Stress levels
  • Stress can impact how well we digest and absorb food.
  • Many anti-inflammatory protocols require intense change, which can lead to additional stress. If the thought of implementing major dietary changes causes you a lot of stress, start slow and work up to the changes you would like to make.

• Financial situation
  • Following the Paleo Diet and AIP can be slightly more expensive, due to the extra cost required for good quality animal products.
  • To offset costs associated with animal protein, you can include more sources of plant-based protein, such as lentils, chickpeas, beans, organic soy, nuts/seeds.

If you’re interested in trying an anti-inflammatory diet, try incorporating different aspects into your lifestyle slowly because…

changing our relationship with food takes time

The more we focus on making the above options part of our lifestyle, the easier it becomes to shift our nutrition preferences.

‘Holistic’ is Important: 

Food is important, but we also need to consider the whole body and it’s relationship with food. This is why I don’t like to use the term ‘diet’. A holistic approach to nutrition is important.

Autoimmune conditions affect the immune system, but research is indicating that mood, digestion, fatigue, and multiple other symptoms from chronic disease can affect quality of life.

Here are my top 5 lifestyle tips for living with an autoimmune disease:

• Reduce stress
  • Chronic stress is known to suppress immune function and digestive function. See my previous blog post on stress here!
• Get adequate sleep
  • The length and timing of sleep can impact inflammation. See my previous blog post on fatigue to learn more!
• Support digestion
  • What we eat is important, but how we digest and assimilate nutrients plays a role in how useful our nutrients are. See my previous blog on gut health here!
• Exercise
  • Movement is important to support immune function and keep food digesting optimally. Find a type of movement that you enjoy and incorporate changes slowly.
• Develop a support network
  • Changing our relationship with food takes time and support. It helps to have a support network in place before making any nutrition or lifestyle changes. 

Nutrition works best when combined with a holistic plan that addresses the above lifestyle factors. I talked a lot about lifestyle in my recent Zoom call about supporting the immune system. If you want a free recording of this talk, reach out to me for a copy!

If you’re struggling to determine which nutritional protocol may work best for you, reach out to see how we can work together to identify which protocol would fit best with your lifestyle, preferences, and health journey.

*Note on DNA Testing

I’m now offering DNA testing specifically for nutrition through dnaPower, a Canadian company that specializes in nutrigenomics – the science of how of genes impact our body’s ability to digest and assimilate food. If you’re interesting in this testing, apply to work with me and let’s talk!

p.s. I actually did a internship at this company back when I was in nutrition school and have done the testing myself! I’m also working on a new blog post all about the testing and how it can inform your individualized nutrition plan!

Katie

AIP (Autoimmune Protocol) Diet: A Beginner’s Guide

An Autoimmune Protocol (AIP) diet plan can be similar to the paleo diet but is usually more strict. It primarily involves eliminating certain foods that may cause inflammation and reintroducing them gradually once symptoms improve.

The AIP diet aims to reduce inflammation, pain, and other symptoms caused by autoimmune diseases, such as lupus, inflammatory bowel disease (IBD), celiac disease, and rheumatoid arthritis (1).

Many people who have followed the AIP diet report improvements in how they feel, as well as reductions in common symptoms of autoimmune disorders, such as fatigue and gut or joint pain. Yet, while research on this diet is promising, it’s also limited.

This article offers a comprehensive overview of the AIP diet, including the science behind it, as well as what is currently known about its ability to reduce symptoms of autoimmune disorders.

A healthy immune system is designed to produce antibodies that attack foreign or harmful cells in your body.

However, in people with autoimmune disorders, the immune system tends to produce antibodies that, rather than fight infections, attack healthy cells and tissues.

This can result in a range of symptoms, including joint pain, fatigue, abdominal pain, diarrhea, brain fog, and tissue and nerve damage.

A few examples of autoimmune disorders include rheumatoid arthritis, lupus, IBD, type 1 diabetes, and psoriasis.

Autoimmune diseases are thought to be caused by a variety of factors, including genetic propensity, infection, stress, inflammation, and medication use.

Also, some research suggests that, in susceptible individuals, damage to the gut barrier can lead to increased intestinal permeability, also known as “leaky gut,” which may trigger the development of certain autoimmune diseases (2).

Certain foods are believed to possibly increase the gut’s permeability, thereby increasing your likelihood of leaky gut.

The AIP diet focuses on eliminating these foods and replacing them with health-promoting, nutrient-dense foods that are thought to help heal the gut, and ultimately, reduce inflammation and symptoms of autoimmune diseases (3).

It also removes certain ingredients like gluten, which may cause abnormal immune responses in susceptible individuals (4, 5).

While experts believe that a leaky gut may be a plausible explanation for the inflammation experienced by people with autoimmune disorders, they warn that the current research makes it impossible to confirm a cause-and-effect relationship between the two (2).

Therefore, more research is needed before strong conclusions can be made.

SUMMARY

The Autoimmune Protocol (AIP) diet is purported to reduce inflammation, pain, and other symptoms experienced by people with autoimmune disorders by healing their leaky gut and removing potentially problematic ingredients from their diet.

The AIP diet resembles the paleo diet, both in the types of foods allowed and avoided, as well as in the phases that comprise it. Due to their similarities, many consider the AIP diet an extension of the paleo diet — though AIP may be seen as a stricter version of it.

The AIP diet consists of two main phases.

The elimination phase

The first phase is an elimination phase that involves the removal of foods and medications believed to cause gut inflammation, imbalances between levels of good and bad bacteria in the gut, or an immune response (1, 3).

During this phase, foods like grains, legumes, nuts, seeds, nightshade vegetables, eggs, and dairy are completely avoided.

Tobacco, alcohol, coffee, oils, food additives, refined and processed sugars, and certain medications, such as non-steroidal anti-inflammatory drugs (NSAIDs) should also be avoided (1).

Examples of NSAIDs include ibuprofen, naproxen, diclofenac, and high dose aspirin.

On the other hand, this phase encourages the consumption of fresh, nutrient-dense foods, minimally processed meat, fermented foods, and bone broth. It also emphasizes the improvement of lifestyle factors, such as stress, sleep, and physical activity (1).

The length of the elimination phase of the diet varies, as it’s typically maintained until a person feels a noticeable reduction in symptoms. On average, most people maintain this phase for 30–90 days, but some may notice improvements as early as within the first 3 weeks (1, 6).

The reintroduction phase

Once a measurable improvement in symptoms and overall well-being occurs, the reintroduction phase can begin. During this phase, the avoided foods are gradually reintroduced into the diet, one at a time, based on the person’s tolerance.

The goal of this phase is to identify which foods contribute to a person’s symptoms and reintroduce all foods that don’t cause any symptoms while continuing to avoid those that do. This allows for the widest dietary variety a person can tolerate.

During this phase, foods should be reintroduced one at a time, allowing for a period of 5–7 days before reintroducing a different food. This allows a person enough time to notice if any of their symptoms reappear before continuing the reintroduction process (1).

Foods that are well tolerated can be added back into the diet, while those that trigger symptoms should continue to be avoided. Keep in mind that your food tolerance may change over time.

As such, you may want to repeat the reintroduction test for foods that initially failed the test every once in a while.

Step-by-step reintroduction protocol

Here’s a step-by-step approach to reintroducing foods that were avoided during the elimination phase of the AIP diet.

• Step 1. Choose one food to reintroduce. Plan to consume this food a few times per day on the testing day, then avoid it completely for 5–6 days.
• Step 2. Eat a small amount, such as 1 teaspoon of the food, and wait 15 minutes to see if you have a reaction.
• Step 3. If you experience any symptoms, end the test and avoid this food. If you have no symptoms, eat a slightly larger portion, such as 1 1/2 tablespoons, of the same food and monitor how you feel for 2–3 hours.
• Step 4. If you experience any symptoms over this period, end the test and avoid this food. If no symptoms occur, eat a normal portion of the same food and avoid it for 5–6 days without reintroducing any other foods.
• Step 5. If you experience no symptoms for 5–6 days, you may reincorporate the tested food into your diet, and repeat this 5-step reintroduction process with a new food.

It’s best to avoid reintroducing foods under circumstances that tend to increase inflammation and make it difficult to interpret results. These include during an infection, following a poor night’s sleep, when feeling unusually stressed, or following a strenuous workout.

Additionally, it’s sometimes recommended to reintroduce foods in a particular order. For example, when reintroducing dairy, choose dairy products with the lowest lactose concentration to reintroduce first, such as ghee or fermented dairy products.

SUMMARY

The AIP diet first eliminates any foods that may trigger symptoms for a few weeks. Each is then reintroduced individually so that only those that don’t trigger symptoms can ultimately be added back into the diet.

The AIP diet has strict recommendations regarding which foods to eat or avoid during its elimination phase (7, 8).

Foods to avoid

• Grains: rice, wheat, oats, barley, rye, etc., as well as foods derived from them, such as pasta, bread, and breakfast cereals
• Legumes: lentils, beans, peas, peanuts, etc., as well as foods derived from them, such as tofu, tempeh, mock meats, or peanut butter
• Nightshade vegetables: eggplants, peppers, potatoes, tomatoes, tomatillos, etc. , as well as spices derived from nightshade vegetables, such as paprika
• Eggs: whole eggs, egg whites, or foods containing these ingredients
• Dairy: cow’s, goat’s, or sheep’s milk, as well as foods derived from these milks, such as cream, cheese, butter, or ghee; dairy-based protein powders or other supplements should also be avoided
• Nuts and seeds: all nuts and seeds and foods derived from them, such as flours, butter, or oils; also includes cocoa and seed-based spices, such as coriander, cumin, anise, fennel, fenugreek, mustard, and nutmeg
• Certain beverages: alcohol and coffee
• Processed vegetable oils: canola, rapeseed, corn, cottonseed, palm kernel, safflower, soybean, or sunflower oils
• Refined or processed sugars: cane or beet sugar, corn syrup, brown rice syrup, and barley malt syrup; also includes sweets, soda, candy, frozen desserts, and chocolate, which may contain these ingredients
• Food additives and artificial sweeteners: trans fats, food colorings, emulsifiers, and thickeners, as well as artificial sweeteners, such as stevia, mannitol, and xylitol

Some AIP protocols further recommend avoiding all fruit — both fresh or dried — during the elimination phase. Others allow the inclusion of 10–40 grams of fructose per day, which amounts to around 1–2 portions of fruit per day.

Although not specified in all AIP protocols, some also suggest avoiding algae, such as spirulina or chlorella, during the elimination phase, as this type of sea vegetable may also stimulate an immune response (9).

Foods to eat

• Vegetables: a variety of vegetables except for nightshade vegetables and algae, which should be avoided
• Fresh fruit: a variety of fresh fruit, in moderation
• Tubers: sweet potatoes, taro, yams, as well as Jerusalem or Chinese artichokes
• Minimally processed meat: wild game, fish, seafood, organ meat, and poultry; meats should be wild, grass-fed or pasture-raised, whenever possible
• Fermented, probiotic-rich foods: nondairy-based fermented food, such as kombucha, sauerkraut, pickles, and coconut kefir; probiotic supplements may also be consumed
• Minimally processed vegetable oils: olive oil, avocado oil, or coconut oil
• Herbs and spices: as long as they’re not derived from a seed or a chilli pepper
• Vinegars: balsamic, apple cider, and red wine vinegar, as long as they’re free of added sugars
• Natural sweeteners: maple syrup and honey, in moderation
• Certain teas: green and black tea at average intakes of up to 3–4 cups per day
• Bone broth

Despite being allowed, some protocols further recommend that you moderate your intake of salt, saturated and omega-6 fats, natural sugars, such as honey or maple syrup, as well as coconut-based foods.

Depending on the AIP protocol at hand, small amounts of fruit may also be allowed. This usually amounts to a maximum intake of 10–40 grams of fructose per day, or the equivalent of about 1–2 portions of fresh fruit.

Some protocols further suggest moderating your intake of high glycemic fruits and vegetables, including dried fruit, sweet potatoes, and plantain.

The glycemic index (GI) is a system used to rank foods on a scale of 0 to 100, based on how much they will increase blood sugar levels, compared with white bread. High glycemic fruits and vegetables are those ranked 70 or above on the GI scale (10).

SUMMARY

The AIP diet typically consists of minimally processed, nutrient-dense foods. The lists above specify which foods to eat or avoid during the elimination phase of the AIP diet.

Though research on the AIP diet is limited, some evidence suggests that it may reduce inflammation and symptoms of certain autoimmune diseases.

May help heal a leaky gut

People with autoimmune diseases often have a leaky gut, and experts believe there may be a link between the inflammation they experience and the permeability of their gut (2, 3, 11, 12).

A healthy gut typically has a low permeability. This allows it to act as a good barrier and prevent food and waste remains from leaking into the bloodstream.

However, a highly permeable or leaky gut allows foreign particles to crossover into the bloodstream, in turn, possibly causing inflammation.

In parallel, there’s growing evidence that the foods you eat can influence your gut’s immunity and function, and in some cases, possibly even reduce the degree of inflammation you experience (13, 14).

One hypothesis entertained by researchers is that by helping heal leaky gut, the AIP diet may help reduce the degree of inflammation a person experiences.

Although scientific evidence is currently limited, a handful of studies suggests that the AIP diet may help reduce inflammation or symptoms caused by it, at least among a subset of people with certain autoimmune disorders (6, 7, 15).

However, more research is needed to specifically understand the exact ways in which the AIP diet may help, as well as the precise circumstances under which it may do so (2).

May reduce inflammation and symptoms of some autoimmune disorders

To date, the AIP diet has been tested in a small group of people and yielded seemingly positive results.

For instance, in a recent 11-week study in 15 people with IBD on an AIP diet, participants reported experiencing significantly fewer IBD-related symptoms by the end of the study. However, no significant changes in markers of inflammation were observed (15).

Similarly, a small study had people with IBD follow the AIP diet for 11 weeks. Participants reported significant improvements in bowel frequency, stress, and the ability to perform leisure or sport activities as early as 3 weeks into the study (6).

In another study, 16 women with Hashimoto’s thyroiditis, an autoimmune disorder affecting the thyroid gland, followed the AIP diet for 10 weeks. By the end of the study, inflammation and disease-related symptoms decreased by 29% and 68%, respectively.

Participants also reported significant improvements in their quality of life, despite there being no significant differences in their measures of thyroid function (7).

Although promising, studies remain small and few. Also, to date, they have only been performed on a small subset of people with autoimmune disorders. Therefore, more research is needed before strong conclusions can be made.

SUMMARY

The AIP diet may help reduce gut permeability and inflammation in people with autoimmune diseases. Small studies report beneficial effects in people with IBD and Hashimoto’s thyroiditis, but more research is needed to confirm these benefits.

The AIP diet is considered an elimination diet, which makes it very restrictive and potentially hard to follow for some, especially in its elimination phase.

The elimination phase of this diet can also make it difficult for people to eat in social situations, such as at a restaurant or friend’s house, increasing the risk of social isolation.

It’s also important to note that there’s no guarantee that this diet will reduce inflammation or disease-related symptoms in all people with autoimmune disorders.

However, those who experience a reduction in symptoms following this diet may be reticent to progress to the reintroduction phase, for fear it may bring the symptoms back.

This could become problematic, as remaining in the elimination phase can make it difficult to meet your daily nutrient requirements. Therefore, remaining in this phase for too long may increase your risk of developing nutrient deficiencies, as well as poor health over time.

This is why the reintroduction phase is crucial and should not be skipped.

If you’re experiencing difficulties getting started with the reintroduction phase, consider reaching out to a registered dietitian or other medical professional knowledgeable about the AIP diet for personalized guidance.

SUMMARY

The AIP diet may not work for everyone, and its elimination phase is very restrictive. This can make this diet isolating and hard to follow. It may also lead to a high risk of nutrient deficiencies if its reintroduction phase is avoided for too long.

The AIP diet is designed to help reduce inflammation, pain, or other symptoms caused by autoimmune diseases. As such, it may work best for people with autoimmune diseases, such as lupus, IBD, celiac disease, or rheumatoid arthritis.

Autoimmune diseases cannot be cured, but their symptoms may be managed. The AIP diet aims to help you do so by helping you identify which foods may be triggering your specific symptoms.

Evidence regarding the efficacy of this diet is currently limited to people with IBD and Hashimoto’s disease.

However, based on the way in which this diet is believed to function, people with other autoimmune diseases may benefit from it, too.

There are currently few downsides to giving this diet a try, especially when performed under the supervision of a dietitian or other medical professional.

Seeking professional guidance prior to giving the AIP diet a try will help you better pinpoint which foods may be causing your specific symptoms, as well as ensure that you continue to meet your nutrient requirements as best as possible throughout all phases of this diet.

SUMMARY

The AIP diet may reduce the severity of symptoms associated with various autoimmune diseases. However, it may be difficult to implement on your own, which is why guidance from a dietitian or medical professional is strongly recommended.

What does an AIP diet consist of?

The AIP diet aims to help manage inflammation through an elimination diet. It involves removing foods from the diet, then replacing them gradually while assessing your body’s reaction. During the elimination phase, you may consume moderate amounts of fresh fruit, bone broth, minimally processed meat, and other items.

What foods should you avoid on an AIP diet?

An AIP diet avoids all processed foods, alcohol, additives, refined sugars, coffee, tea, oils, and certain medications. In the elimination phase, a person will also avoid foods such as grains, legumes, dairy, eggs, and nightshade vegetables, but they may reintroduce these later.

How long can you stay on an AIP diet?

After working through the elimination and reintroduction stages, you can stay on the AIP diet indefinitely. At this point, it becomes similar to the paleo diet. You won’t reintroduce any ingredients that are likely to cause you symptoms, such as refined sugars.

What’s the difference between paleo and AIP?

People on a paleo diet will focus on specific foods, such as eggs, seeds, fruits, vegetables, and minimally processed meat. The person on an AIP diet will move toward a paleo diet, but they will go through a stage of elimination and reintroduction. This means they will eat similar foods to those on a paleo diet, minus the foods that seem to cause symptoms.

The AIP diet is an elimination diet designed to help reduce inflammation or other symptoms caused by autoimmune disorders.

It’s comprised of two phases designed to help you identify and ultimately avoid the foods that may trigger inflammation and disease-specific symptoms. Research on its efficacy is limited but appears promising.

Due to its limited downsides, people with autoimmune disorders generally have little to lose by giving it a try. However, it’s likely best to seek guidance from a qualified health professional to ensure you continue to meet your nutrient needs throughout all phases of this diet.

How the paleo diet affects the body

Here’s what anyone who wants to try the caveman diet should know.

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The Paleo diet is an ancient eating style that typically emphasizes fruits, vegetables, nuts, seeds, and animal protein and eliminates grains, legumes, added sugars, and most dairy products. And while discussions about the health benefits of paleo are still ongoing, some things are quite clear. In this article, we will tell you what health changes you should expect if you decide to try this diet on yourself.

Contents of the article

High protein can help build muscle

Many paleo dieters eat a relatively high protein diet, which helps the body maintain and increase lean muscle mass. People who eat more protein retain more muscle while losing weight than those who eat less. This effect is especially noticeable when such a diet is combined with regular strength training. This is good news for everyone, regardless of their goals.

Possible weight loss, but no advantage over other diets

Like all restrictive diets, especially low carbohydrate diets, the Paleo diet is likely to result in short-term weight loss due to a calorie deficit and loss of water weight. However, after a certain time, the effectiveness of this diet becomes similar to the benefits of any low-calorie diet. So while the paleo diet can certainly lead to long-term weight loss, it’s not a better choice than any diet.

May increase risk of nutritional deficiencies

The Paleo diet prohibits eating certain foods, such as grains, legumes, added sugars, processed foods, and dairy products. Avoiding added sugar and processed foods is probably a good idea. However, grains, legumes, and low-fat dairy products are recommended by many international nutritional guidelines as key pillars of a healthy diet in general. Excluding important food groups can increase the risk of deficiency of nutrients such as calcium, vitamin D, and B vitamins if these nutrients are not consistently supplied from approved foods or vitamin supplements.

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Red meat may increase risk of heart disease

Although grass-fed meat recommended for the Paleo diet generally contains less saturated fat and more heart-healthy omega-3 fatty acids than grain-fed meat, eating too much of it still increases risk heart disease.

A 2010 cohort study of more than 84,000 people aged 30 to 55 found that those who received protein primarily from poultry, fish, and nuts had a significantly lower risk of heart disease. vascular disease compared to people who ate more servings of red meat per day. If you decide to try the paleo diet, be mindful of red meat and try to get your protein from other sources.

Blood pressure may decrease

Avoiding processed foods can improve overall physical health. In particular, limiting fast food in the diet (or completely avoiding it) can help with arterial hypertension. Eating foods that are low in fat and salt can help lower blood pressure, as can using lots of herbs, spices, vinegar, and lemon juice to flavor food instead of salt or sugar. Processed foods tend to be high in sodium because it adds flavor and acts as a preservative. By cutting them out and eating only whole foods, you control your sodium intake much better.

Low fruit and vegetable content can cause constipation

Although Paleo encourages people to eat lots of fruits and vegetables, some people on this diet may eat more meat. It threatens all kinds of long-term health problems, but in the short term it can lead to constipation. If you decide to try the paleo diet, make sure fruits and vegetables are a priority at every meal you eat.

Paleo diet is unlikely to reduce inflammation in the body

While paleo advocates claim that this diet can reduce inflammation in the body, this is not entirely true. According to experts, the relationship between food and inflammation is complex. Paleo dieters believe that legumes can cause inflammation due to their phytates and lectins, but the small amount of these compounds in food is completely irrelevant unless you eat only grains and legumes.

Similarly, gluten, found in wheat and other grains, only causes inflammation in people with intolerance or hypersensitivity to gluten. So if you’re on a Paleo diet hoping to reduce inflammation, you’re probably better off just cutting out processed foods.

Read also:

How your health will change if you decide to become a vegan

The Paleo diet can be dangerous for your health: here are 4 common consequences for the body

Today’s women can try a variety of techniques to lose weight and feel better. One of the most popular diets today is the paleo diet. It is based on an interesting theory derived in 1975 by gastroenterologist Walter L. Voegtlin.

What is the paleo diet?

The whole world learned about this nutrition system thanks to L. Cordain, who published a book in 2002 in which the paleo diet was described – what it is, what its rules are, and so on. Such a food system is a repetition of the diet of a caveman. Its adherents are guided by considerations that ancient people who lived in terrible conditions were healthier than modern ones.

Many believe that the paleo diet is living food for health, and therefore is suitable for most today. Historical facts confirm this theory, scientists are sure that when people stopped eating only meat of animals and birds, fish and vegetables with fruits, their health indicators deteriorated significantly. With the advent of refined fats, sugar and preservatives, the situation has become even more dire.

Paleo Diet Results

There is no one size fits all diet plan. Statistics show that the Paleo diet helps many people not only smoothly lose weight, but also not feel hungry throughout the day. At the same time, the weight does not return and stably keeps at the same level, and cheerfulness appears in the body. It is easier to wake up in the morning, which is the result of not drinking coffee. Women (and men too) note that they feel great, they begin to get sick less.

Who is the paleo diet for?

Due to the large abundance of proteins, this nutrition system is used not only for weight loss, but also for gaining muscle mass, so it is actively practiced by athletes and those who do not want to lose their muscle corset after weight loss. The Paleo diet is close to the natural habitual diet, so it is not difficult for both young and middle-aged people to stick to this diet for a long time.

Paleo diet contraindications

For those who have digestive problems (gastritis, pancreatitis), an abundance of proteins can harm. Knowing that the paleo diet is what it is, many refuse it due to the lack of cereals and dairy products in the diet, which provide the body with vigor and well-coordinated bowel function. It can also affect the functioning of the kidneys, if, for example, chronic nephritis is present. It is undesirable to switch to a paleo diet for pregnant women, children, adolescents and people with a history of eating disorders.

Pros and Cons of the Paleo Diet

Among the advantages of such a nutrition system:

1. Quick effect. The result of the diet can be seen after 3 weeks.
2. Normalization of sugar.
3. Cholesterol lowering. Experiments prove that the paleo diet can reduce “bad” cholesterol by 16%.
4. Normalization of blood pressure.
5. Slim waist. Although the paleo diet is not intended for weight loss, it helps to distribute fat evenly throughout the body, which eliminates its accumulation in the abdominal area.
6. No hunger. Proteins and fats are digested for a long time, so there is no desire to have a snack every 2-3 hours.

There are downsides to the paleo-low-carbohydrate diet:

1. Studies in mice show that a high protein diet is not conducive to longevity.
2. Avoiding grains and dairy products is controversial. Bread, premium pasta and all kinds of cereals provide the brain with energy, and the body with a feeling of satiety. Kefir, milk and fermented baked milk are also useful for most people.
3. Rapid transition to a similar diet may not affect well-being in the best way. You need to gradually give up prohibited foods.
4. The cost of products is not encouraging. Not everyone can afford meat, fish and vegetables all year round because of their high price.

Which is better – keto or paleo diet?

Whereas the Caveman Diet recommends emphasizing the natural and predominantly protein foods that our ancestors ate, the keto diet is high in fat. The latter in medicine is used in courses for the treatment of epilepsy, and in dietetics – for weight loss. The paleo diet is not prescribed for a week, it is followed for months, or even years. This is a way of life, not a temporary rejection of a number of products.

Both diets are effective, as evidenced by numerous studies. If you want to lose weight or improve brain function, the keto diet is more effective. For boosting immunity, gaining vigor and weight control, the paleo diet is the best. It is also suitable for those who cannot adhere to a strictly defined diet, because a small part of the prohibited foods is allowed. For medicinal purposes, it is prescribed with some changes for autoimmune diseases.

Paleo Diet List of Allowed Foods

Among the recommended products:

• meat of animals and birds (preferably herbal supplements), meat broths, fish;
• seafood and seaweed;
• fruits, berries, vegetables;
• eggs;
• unrefined vegetable oils;
• mushrooms and nuts;
• roots, seeds and spices.

This is an approximate diet, the paleo diet is flexible so some forbidden foods can still be consumed. For example, “dilute” food with fermented milk products and cereals. The paleo diet allows you to adjust the list of products at will. Someone can eat more protein foods, someone likes the predominance of vegetables and fruits.

Prohibited foods of the paleo diet

Exclude a large list of foods. It is important that the diet contains foods that do not contain sugar and additives, because the paleo diet is low-carb. This immediately prohibits sweets, soda, sausages and other products that contain monosodium glutamate, sugar, food coloring, potassium bromate. It is not recommended to use:

• cereals and a group of legumes;
• fast food and other non-natural products;
• dairy products;
• alcohol.

Sample paleo diet menu

The diet can be very diverse, because the list of allowed foods is very large. You can use the leftovers of yesterday’s dishes on the menu – the paleo diet teaches you not to scatter food. A sample menu for the week should be prepared in advance. Monday:

1. On Monday, breakfast is fried eggs with vegetables.
2. For lunch, salad with chicken and nuts, seasoned with butter.
3. Boiled meat and stewed vegetables for dinner.

Tuesday:

1. Bacon and eggs for breakfast.
2. You can dine with chicken salad.
3. Dinner is fried fish with vegetables.

Wednesday:

1. You can have vegetables in the morning.
2. For lunch, prepare vegetables with meat and Chinese salad.
3. Cheese fries based on beef and vegetables are allowed in the evening.

Thursday:

1. For breakfast, prepare eggs with a side dish of vegetables.
2. For lunch, meat with vegetables, you can have nuts.
3. End the evening with fried pork.

Friday:

1. Treat yourself to scrambled eggs in the morning.
2. Cut chicken salad for lunch.
3. Dinner to diversify with sweet potato and steak with vegetables.

Saturday:

1. In the morning, cook eggs with bacon, leave fruit for dessert.
2. Eat meat with vegetables for lunch.
3. For dinner, bake red fish with vegetables.

Sunday:

1. Fish and vegetables for breakfast.
2. For lunch you can again have vegetables with meat and Chinese salad.
3. Grilled chicken is allowed for dinner.

Recipes – paleo diet

There are a huge number of dishes that are prepared using healthy products. Paleo diet recipes are so numerous that it is difficult to cover them all in the list. Products are best stewed, baked, boiled, but not fried. Do not forget about spices that can diversify the taste. Do not forget about culinary experiments, and then the diet menu will not seem boring.

Chicken salad

Ingredients:

• 5 boiled eggs;
• chicken fillet – 200 g;
• iceberg lettuce;
• cucumber – 1 piece;
• tomatoes – 3 pcs.