The AIP diet a temporary elimination-style diet protocol that consists of two phases: an elimination phase followed by a slow and intentional reintroduction phase. The goal is to figure out which individual foods contribute to adverse autoimmune responses.
The reintroduction phase is essential to the autoimmune protocol. In this phase, you reintroduce all of the foods you've eliminated in the beginning phase of the diet, paying attention to their impact.
Reintroducing food groups carefully, one at a time, helps you learn which foods may be causing your autoimmune reactions. You can compare how you felt without these foods to how you feel when you reintroduce them, giving you essential information to create the perfect thyroid-healthy dietfor you.
There aren't any hard and firm rules on reintroducing foods, though ideally, you wait to reintroduce potentially triggering foods until you feel amazing. Food groups must be reintroduced one at a time—every three to seven days—keeping the rest of your diet AIP-compliant. Then, monitor yourself for symptoms of a reaction.
Symptoms of a reaction may not always be apparent but may include:
Don't be in a hurry to reintroduce foods! Rushing through the reintroduction phase dilutes the experiment because if you get an inflammatory reaction, you won't know which food caused it. Take it slow. Test only one thing at a time. The longer you wait between each food group, the more likely you are to be successful.
During the reintroduction phase, it's crucial to be entirely in control of the ingredients used in your food, which means lots of cooking at home. Ahead on the blog, delicious snack ideas for each AIP reintroduction.
You'll notice that each recipe includes one reintroductory food while the rest of the recipe is AIP-compliant. Again, food groups must be reintroduced one at a time.
Snack ideas for each AIP reintroduction
With gluten/grains —
Vegan Cornbread Muffins
Active time: 5 minutes
Total time: 20 minutes
½ cup cornmeal
½ cup whole-wheat pastry flour
½ teaspoon baking soda
½ teaspoon salt
½ cup applesauce
½ cup coconut milk
¼ cup maple syrup
2 tablespoons olive oil
Preheat oven to 325 degrees F. Lightly grease a muffin pan.
Combine the cornmeal, flour, baking soda, and salt in a large bowl; stir in the applesauce, coconut milk, and maple syrup. Slowly add the oil while stirring.
Pour the mixture into the muffin pan.
Bake in the preheated oven until a toothpick comes out clean when inserted into the muffin—about 15 to 20 minutes.
With dairy —
Basic Blueberry Ice Pops
Active time: 10 minutes
Total time: 4 hours, 10 minutes
32 ounces (1 container) Greek yogurt
12 ounces fresh blueberries
1 tablespoon honey
In a blender, blend yogurt, blueberries, and honey until smooth.
Pour into popsicle molds or small plastic cups with wooden sticks added at the end.