First things first, I have to say that everything I have learnt about this protocol has come from sources based in the USA. The AIP diet is a phenomenal healing tool for anyone suffering with autoimmune and inflammatory conditions but knowledge of it in the UK is scarce. It really does deserve to be shouted about. Quite simply, it has changed my life and left me feeling the best I've ever felt. EVER.

The autoimmune protocol was devised by the fabulous Sarah Ballantyne, AKA The Paleo Mom. What Sarah doesn't know about diet simply isn't worth knowing. If you haven't checked her out, and you are serious about your health, you must. She's an absolute fountain of knowledge for all things Paleo and autoimmune. Her hours of research and dedication to these subjects means she's done all the legwork for those of us with a misbehaving immune system, so we can just sit back and reap the health benefits of her hard work. The protocol takes all the principles of the standard Paleo diet and adapts it further to help put autoimmune conditions into remission. Don't get me wrong, this is not a 'cure' for autoimmune disease, once a coeliac always a coeliac. But it has the power to permanently alleviate all symptoms and make you feel like yourself again.

The diet aims to eliminate all food sources that are prone to stimulating an autoimmune response in the body, exacerbating symptoms. Because the connection between gut health and autoimmunity is so inextricably linked, the AIP also eliminates all foods that irritate and inflame the gut, allowing it some respite to heal. This is essential as poor gut health and impaired digestion are at the heart of many chronic diseases, and the stress of these conditions on the body only serves to aggravate the gut further, thus a vicious cycle of digestive distress.
When a weakened digestive tract becomes permeable, we are then left with a condition called leaky gut. We are then subject to poorly digested foods and nutrient malabsorption causing a world of problems ranging from hormonal imbalance to autoimmune attacks and systemic inflammation.

A key principle of the AIP is ensuring nutrient density throughout the diet. Impaired digestion leaves us with nutritional deficiencies which can be rebalanced over time naturally by consuming AIP compliant foods. Foods which can also help us to re-establish a healthy gut flora.

​What do I need to remove?

In addition to the foods already eliminated on a standard Paleo diet, you MUST also remove the following gut irritants and autoimmune triggers:

Dairy

Nightshade vegetables - Potatoes, tomatoes, peppers, aubergines, goji berries, paprika, cayenne pepper

Nuts and seeds (including cocoa and coffee)

Eggs

Alcohol

Artificial sweeteners


Once you have eliminated these, there is a strong focus placed on consuming more of the following:


Organ meat (livers, heart etc.) I promise you this isn't as vile as it sounds. They are one of the most nutrient dense food sources on the planet, so hold your nose, close your eyes, do what you need to do, but just eat them. Your body will thank you.

Bone broth - this is so easy to make and rich in gut healing l-glutamine. It's delicious added to soups and stews or even as a drink in its own right.

Fish and seafood

Grass fed meat

Vegetables- in abundance. As wide a variety as possible

Fruit - in moderate portions

Healthy fats - such as coconut oil, olives and avocados

Fermented foods - these are a natural source of friendly bacteria. You may want to go careful on these if your digestion is super sensitive or introduce them in small quantities to start with.

There are a few grey areas which are covered in detail by The Paleo Mom. Coconut for example is recommended in moderation. I for one cannot tolerate any coconut products at all other than coconut oil, so if in doubt, go easy.

Feeling overwhelmed?

Yes, I am aware that I've just told you chips, chocolate and coffee are out and I'm not even sorry. If you are not already on a standard paleo diet, you may want to make the transition to that way of eating first before attempting the AIP. If you are currently eating a regular western diet heavy in gluten, dairy and refined sugar, you may find the leap just too daunting and quite a shock to the system. However if you are 100% compliant with the AIP, I promise you will reap the rewards and any cravings will subside. Take things at your own pace and do what feels right for your body. Better still, if you can find a paleo dietician to work with they can guide you through the transition.

The AIP diet does not have to be forever but the length of time it takes to heal from one person to another will vary greatly, from anywhere between a few months to a few years. When you feel all your symptoms are totally in remission, you may wish to start making some re-introductions of the eliminated foods. Again, there will be those who can successfully reintroduce eliminated foods back into their diets and others who will need to permanently omit them. Some people may find such great relief in their symptoms that they chose to maintain an AIP diet forever, and it is completely safe to do so.

I can personally attribute the AIP to eliminating most of my symptoms and for making me feel human again on a day to day basis. Yes giving up chocolate and potatoes was cruel, but as a result I no longer consider myself to be a person living with a chronic condition, but somebody who is thriving and nourishing my body everyday. The beauty of the AIP, is that it is a lifestyle factoring in every aspect that contributes to health and wellness and does not just stop at diet. To restore vitality and true health it is also vital to prioritise healthy sleep, stress management, appropriate exercise, and build strong, healthy relationships. All these things work in synergy to bring balance and health to your life, if one is weak, it will undoubtedly have a knock on effect. Take one step at a time and don't try to address everything at once, this is also an exercise in patience.

​DISCLAIMER: The information on this blog is purely based on my own thoughts, views and opinions. I am telling these stories to share my experiences with you. The information does not constitute medical advice of any kind and is not intended to substitute the advice of a medical professional. You should consult with a registered GP for guidance on any health related issues and not make any medical decisions based on the information contained within this site. I have no medical training, I am quite simply a coeliac with a story to share.

From the moment I was diagnosed, and throughout the months that led up to my misguided FODMAP adventure, my tireless research kept bringing me back to the same solution - The autoimmune protocol. A modified version of the Paleo diet, the 'AIP' is specifically tailored to manage and reverse the symptoms of autoimmune disease. The aim of the protocol is to eliminate all foods that may trigger an inappropriate immune response within the body and any that may irritate the digestion. As with the Paleo diet the focus is on nutrient density and correcting any deficiencies you may have.  I read so many case studies of those who had embraced the AIP lifestyle and watched a lifetime of symptoms fade, as their conditions were put into remission by this miraculous diet. I read blogs, I browsed articles and I scanned recipes.  I wont lie -  it looked extreme. Too much like hard work and just downright unappealing. I couldn't begin to comprehend how anybody could function on such a limited and uninspired diet and how that much meat could possibly be good for you. It looked so excessive I began to wonder if the AIP community was some kind of carnivorous satanic cult with obscure and nonsensical beliefs about the healing powers of food. I suspected witchcraft. There was no way I was going to follow a diet that encouraged stewing bones and eating animal organs. I dismissed it repeatedly despite its claims to alleviate my most troubling symptoms. It just wasn't appealing enough for me to buy into it. It was missing the allure that the glossy magazines give to  all these trendy super food diets, it just wasn't very photogenic.

In March of 2015 I turned 30 and decided to commemorate this hideous occasion with a trip to Paris.  By this point I had given the low FODMAP diet everything I'd got and more. Although my health was better than it had been three years previously, I still wasn't where I needed to be. I'd spent so long on this elimination diet - what should have been 6 weeks quickly became over a year. I decided that I'd served my time and if there were ever a place to treat myself to a few cheeky re-introductions it was in Paris. My husband and I spent a long weekend indulging in gluten free versions of everything typically French. We even had a full multi course breakfast in an entirely gluten free patisserie - bacon, eggs, pancakes, smoked salmon, bread, croissants rounded off with some kind of iced choux pastry bun bursting with custard. It was blissful and I savoured every sugar laden second. My stomach even did me the honour of not complaining afterwards. This was it. My hard work had paid off and I was on the mend. But clearly I was so hyped up on sugar and the heady delights of my Parisian jaunt that I missed all the warning signs, after all what goes up must come down. I didn't so much 'come down' after my gluttonous Parisian binge, I crashed hard in spectacular fashion. As soon as I returned home the irrational tears came, the moods swung and the hair loss increased dramatically. Every symptom I had ever had decided to make an appearance in some form or another. I was furious and disappointed in myself. I'd spent so long trying to heal and a few delectable treats later and I was back to square one. I hadn't eaten gluten. I hadn't even eaten that much in the way of FODMAPs, but whatever had happened, I was right back in autoimmune hell. I suffered for an entire month after and concluded that nothing I had eaten in Paris was worth this heart ache.

To add to my misery, when I returned from Paris I received my most recent set of thyroid blood results. I was being monitored every three months at that point. My TSH levels were still sky high. I just didn't understand, I thought I was doing everything right. My doctor recommended I commence with thyroid medication immediately, but I just couldn't bring myself to do it . I begged for three more months to try and rebalance my thyroid naturally with diet. He scoffed condescendingly, but decided to humour me, all the while assuring me that my TSH would only get worse and the next time I returned I would have to accept the medication.

I was desperate. I was so anti medication that I was prepared to do whatever it took to reclaim my health naturally. And sometimes when you are desperate you turn to witchcraft and carnivorous satanic cults.

I discovered the work of Sarah Ballantyne - The Paleo Mom, who had created the autoimmune protocol after years of thorough scientific research. It appeared that Sarah was in no way a witch or maniacal carnivore, but in fact a very clever lady with a PhD to boot. She didn't just spout claims, she backed it all up with enough science and logic to make your head spin. Now that I had seen the science behind the reasoning coming from a very credible source, the diet suddenly got my attention. Before I began, I had to address one major concern. I had struggled so much on the low FODMAP diet without any real guidance or resources, that the thought of eliminating more food terrified me. I was at my lowest ever weight and I couldn't afford to lose any more. More troublesome still was that the AIP requested the strict elimination of all nightshade vegetables, eggs and rice. My low FODMAP diet consisted mainly of those very ingredients. The AIP also encouraged the consumption of red meat for its rich nutritional value - something I had never even contemplated before. After all we are living in a society that demonises red meat as a contributor to a wide array of life threatening diseases. I now realise how ironic it is that we vilify red meat - one of the most nutrient dense foods on the planet, but happily send our children to school with a packed lunch  of white bread, chocolate biscuits and crisps without giving it a second thought.

I went in search of the seemingly impossible - a low FODMAP version of the AIP diet. There were a few recipes floating around on line, but they didn't fill me with inspiration. I had stumbled across an assistant of Sarah Ballantynes whose name kept cropping up - Christina Feindel. I was literally close to tears when I discovered Christina had produced an entire collection of low FODMAP, AIP recipes. And this wasn't a thoughtless collection of thrown together dishes, this was a months worth of carefully planned and nutritionally balanced meals. Meals that encouraged batch cooking so you could enjoy leftovers for lunch and had plenty of options for breakfast. Christina's considered approach meant that I didn't have to panic about calories, or whether I was consuming a balanced diet or if I was going to breakout in some hideous reaction. This low FODMAP, AIP plan became my bible, and still very much is.

I threw myself head first into a rich, nourishing diet of vegetables, very little fruit and high quality meat. And yes, I even bought a slow cooker to boil bones and started consuming liver - what's more I enjoyed it.

Over the course of the next two months I felt things beginning to change slowly and steadily. My moods began to feel slightly more even, my hair loss lessened, I got off to sleep much better though I still woke throughout the night, my digestion felt calmer and I slowly began to gain weight. No matter how much I ate on the low FODMAP diet I couldn't put on an ounce. I was absolutely loving my recipe plan and felt like I was making steps in the right direction, all  by simply eliminating a few select foods. This just serves to prove Sarah Ballantynes point - those non AIP low FODMAP foods (potatos, eggs etc) were inadvertently exacerbating my condition and halting my progress. I kept going with no intention of making any re-introductions. I was adamant I was going to get this right and I was more than content with what I was eating. Over the following three months things began to improve further. I felt so much better in myself and had phases of just feeling like a normal functioning human being again. My anxiety disappeared almost entirely and feelings of stress seemed to lessen. 6 months into the diet and my skin was silky smooth - it had NEVER felt like this. My aches and pains lessened, my body temperature improved, the pain in my leg disappeared entirely and I returned to my optimum weight. And when the weight returned, so did my menstrual cycle.

I returned to the GP to have my thyroid labs repeated. My TSH level had dropped slightly and my other thyroid levels had improved. He told me I was an anomaly as my results were not following the expected pattern of getting worse. I dodged another bullet and he let me escape again without a lifelong prescription. He gave me another 3 months before I needed to return again.

I was fully sold on the AIP diet and 100% committed. What felt like hard work initially, and a hell of a  lot of cooking was paying off. It very naturally became my way of life and way of eating and I didn't feel deprived. I continued to read the stories of others who had triumphed and I no longer felt the isolation and desperation I had on my low FODMAP diet, I felt a part of the wider AIP community of success stories.
 
During one of my AIP google marathons I discovered 'Grazed and enthused' the AIP and Paleo  labour of love by Alaena Haber. And I could not stop smiling. I bookmarked that bad boy instantly. The recipes are to die for and I have adapted them to suit my additional intolerances where necessary. Not only are the recipes awesome but Alaena is hilarious. Her posts are full of charm, sarcasm, humour and hope that there is a life to embrace after an autoimmune diagnosis, and sometimes quiet frankly you need a moment of silliness to keep you going.

These three aforementioned ladies - Sarah, Christina and Alaena have added the sparkle and the glamour to the diet that I failed to see first time round. I have made leaps and bounds with my health thanks to them and I am exceptionally grateful for the resources they so generously share. I wholeheartedly recommend checking them all out if you are on an autoimmune journey of your own and looking to manage your symptoms.

Prior to the AIP I would have put my health at about 50%, even on a gluten free diet. But I honestly feel the AIP has taken me to about 90%. I feel so much better in general that I almost  forget what my symptoms felt  like in the first place. What's just as important is learning that for all its phenomenal healing capabilities, your diet will only take you so far - there is still a bigger picture that contributes to your overall health and wellbeing. But once you have got your personalised protocol down, you will have built a strong foundation to support you with any other lifestyle changes. For me, those additional changes are the final phase of my journey.

My favourite AIP resources:

The Paleo Mom - Sarah Ballantyne.

Absolutely everything you could possibly ever need to know about the standard Paleo or AIP diet, plus a whole heap more. If you suffer from any kind of autoimmune condition, Sarah's research is a must read.

A clean plate - Christina Feindel.

Here you will find a whole host of amazing allergen free recipes and resources to support  all your dietary needs.

Please note if you follow the AIP low FODMAP plan in the UK, you will need to make a few substitutions on some ingredients unless you have a well stocked international foods store nearby. However I had made these work very well with substitutions - please feel free to email me for suggestions.

Grazed and Enthused - Alaena Haber.

A whole lot of fun and fabulous food. This is what elimination diets should be about.

​DISCLAIMER: The information on this blog is purely based on my own thoughts, views and opinions. I am telling these stories to share my experiences with you. The information does not constitute medical advice of any kind and is not intended to substitute the advice of a medical professional. You should consult with a registered GP for guidance on any health related issues and not make any medical decisions based on the information contained within this site. I have no medical training, I am quite simply a coeliac with a story to share.

I've never been a huge fan of anything overly fashionable or faddish. As a teenager, if something was popular or trendy I generally wouldn't be seen within a ten mile radius. For me, being uncool was the epitome of cool. Had anyone uttered the words 'paleo diet' to me ten years ago it would have been met with a sneer of disgust and brushed to one side along with other things that irked me, like Ugg boots and fake tan.
 
But I have grown and learnt a lot since then (although nothing will ever convince me to embrace ugg boots or fake tan). As strange as it may sound, I consider my coeliac disease a blessing in that I have been fortunate enough to witness first hand just what a profound effect diet can have on your health and wellbeing. In fact, it's become a passion, a hobby and an obsession and one that I feel compelled to share. Only yesterday I overhead 3 ladies - at a guess in their 50's, discussing their diets on the train. One mentioned that she was anaemic. They were all declaring their contempt for vegetables, the pleasure they get from that peculiar gremlin goo of a sauce you get with your Chinese takeaway (one of them keeps this to pour over vegetables to 'make them edible') and the fact that you should eat whatever you like and abandon the veg in favour of a multi vitamin. If I hadn't been about to step off the train at that point I would have erupted in fury and proudly defended the merits of eating your veggies. More than anything, i'm astounded that people today are still that uneducated about the impact of their food choices. 
 
Why do I rave about the Paleo diet?
 
In simple terms - it just makes sense. The premise to me seems so logical, it makes me wonder how on earth we ever digressed so drastically from that way of eating in the first place. It makes you completely re-assess what real food actually is.
 
Paleo is not a prefix to be applied a fashionable fad diet, nor is it a quick fix for weight loss. It is a way of life that follows a set of principles for both diet and lifestyle, providing a long term solution for optimum health. The paleo way of life promotes the concept that we should be eliminating all sources of processed and unnatural foods from our diets and reverting  back to the basics. It is the return to natural, unprocessed, whole foods that nourish the body instead of harming it.

Contrary to popular belief, this 'caveman' diet isn't a whole lot of hard work. Nor is it purely carnivorous - far from it. Vegetables are a key player and you should aim to eat as big a variety as possible. The diet simply requires a common sense approach, and a bit of knowledge about making the right food choices. There is nothing obscure about it. There is no need to swathe yourself in fur and club a saber tooth tiger over the head to feed your family.
 
So where did it all go wrong?

Our bodies are actually very clever. They know exactly what they require to function optimally and have adapted to flourish when fed whole foods naturally bursting with essential nutrients. Foods such as meat, fish, vegetables and eggs that are so nutrient dense, provide us with all the fuel our bodies need to thrive.
 
With the introduction of agriculture 10,000 years ago our entire food landscape and everything we knew about it changed. Now I know 10,000 years seems like a hell of a long time ago, but in evolutionary terms, this is a tiny drop in a very big ocean. Our bodies have had to adapt quickly over this time from a diet rich in nourishing, real foods to one that is heavily manipulated, highly processed, sugar laden, and gluten heavy. We have become reliant on getting our calories from a predominantly grain based, manufactured diet - pasta, bread, corn etc. Quite simply, our bodies have not evolved as fast as we would like them to, in order to keep up with our change in eating habits.
 
Incidentally, since the introduction of modern agricultural practices, processed foods and heavily manipulated wheat, the world has seen a dramatic increase in cases of chronic diseases. Type 2 Diabetes, Autoimmune conditions (such as coeliac disease), cardiovascular disease, hormonal imbalance, and not to mention a global pandemic of obesity. These are all conditions resulting from a world that has lost touch of its roots and a basic understanding of how to feed the body.
 
The key principles of the paleo diet are:
 
Eat whole, nutrient dense produce. This includes all unprocessed meats (organic and grass fed where possible), all fish and seafood (wild caught where possible), Eggs (be wary with autoimmune conditions) and an abundance of vegetables (organic when possible).
 
Eat fruits, nuts and seeds in moderation (be cautious if you struggle with FODMAPs or have an autoimmune condition)
 
Eat generous amounts of healthy fats. Coconut oil, avocado, olive oil, clarified butter or ghee. Lard and duck fat are also great provided the come from high quality sources.
 
Eliminate all grains and sources of gluten. ALL OF THEM. Even the ones dressed up as super foods.
 
Eliminate all legumes.
 
Eliminate all refined and added sugar. Honey and good quality maple syrup are ok in moderation as a sweetener. Again be mindful if you struggle with FODMAPs.


Grey areas

As with all diets, paleo has its variations and grey areas. There are certain foods that come up time and again and are subject to debate such as rice, dairy and white potatos. I think whether you choose to include these or not can only be based on what your body needs individually.  If you have an autoimmune condition it is likely that you will want to avoid these particular foods, at least initially.

Whats the point?

The foods that you are encouraged to consume more of are naturally packed with essential nutrients, vital for good health. The foods you are encouraged to eliminate contribute to digestive health problems and chronic inflammation. They provide the body with less nutrients, are difficult to digest, exacerbating existing health complaints and create new ones. 
 
 By embracing a whole foods paleo diet you are naturally increasing the nutrient density in your foods and at the same time eliminating toxic, processed and highly inflammatory foods that contribute to chronic disease. It really is as simple as that.
 
As a result of these changes people often notice improved sleep, reduced allergies and food intolerances, stable weight, clear skin, more energy, and a  dramatic reduction in chronic autoimmune symptoms. I am testament to all of those. It helps to reduce chronic inflammation associated with multiple diseases, supports the immune system, improves liver function and helps to balance the hormones. What's not to love? 
 
And the most exciting part is that you don't need to count a single calorie.

DISCLAIMER:  The information on this blog is purely based on my own thoughts, views and opinions. I am telling these stories to share my experiences with you. The information does not constitute medical advice of any kind and is not intended to substitute the advice of a medical professional.  You should consult with a registered GP for guidance on any health related issues and not make any medical decisions based on the information contained within this site. I have no medical training, I am quite simply a coeliac with a story to share.