Educational Tip

Autoimmune Protocol Diet (AIP)

By Gali Health in partnership with @plentyandwellwithnat, medically reviewed by Kate Schlag, RD

Gali App

A grain-free, legume-free, dairy-free, refined sugar-free, and egg-free diet that focuses on nutritionally dense foods like meat, vegetables, fruit, and healthy oils in order to reduce inflammation.


  1. How It Came to Be
  2. Let’s Eat
  3. Foods to Steer Clear Of
  4. AIP Turkey Veggie Hash
  5. Flare Friendly Foods
  6. Common Swaps
  7. Weekly Tip
  8. Research



AIP stands for the autoimmune paleo protocol, a diet created by Dr. Sarah Ballentyne, Ph.D., who has a background in medical research surrounding immunity and inflammation and runs the blog. AIP is a type of elimination diet in which followers are instructed to remove certain foods for several weeks, allowing the body to “reset” and helping to identify which foods trigger or worsen symptoms. Once you’ve identified the foods that might trigger or worsen symptoms, you can slowly begin to reintroduce other foods you’ve cut out to diversify your diet.

For those with autoimmune diseases like IBD who already face overactive immune systems that attack their own cells, adding foods that also trigger an immune response can result in chaos. Proponents of AIP also believe that the diet aims to heal leaky gut, or increased intestinal permeability, that may result from gastrointestinal diseases like IBD and Celiac disease.


With all dietary restrictions, it’s important to focus on what you CAN eat, not just on what you can’t eat. With that being said, it’s definitely an easier process with stricter dietary changes like AIP to look at the elimination foods and know that all other foods ARE allowed.

On the Autoimmune Protocol (AIP) you can eat meat, poultry, and seafood, many different veggies and fruits, healthy fats from oils like avocado, olive, and coconut oil, certain aged cheeses, etc. It is also very easy and even fun to experiment with AIP baking using ingredients like tiger nut flour, cassava flour, and maple syrup!

Thus your “yes” foods are:

  • Most fruits and veggies, besides nightshades
  • Many spices including basil, bay leaf, chives, cilantro, cinnamon, dill, ginger, garlic, mint, parsley, peppermint, rosemary, saffron, sage, thyme, turmeric
  • Meat, poultry, and seafood
  • Healthy fats including avocado oil, beef tallow, chicken fat, coconut oil, olive oil, and palm oil
  • Baking needs, including carob powder, cassava flour, coconut flour, tiger nut flour, coconut sugar, honey, maple syrup, and tapioca starch


  • Gluten and grains
  • Dairy
  • Legumes
  • Nightshades such as eggplant, goji berries, ground cherries, all peppers, red spices, potato, tomato, tomatillo
  • All nuts and seeds
  • Certain spices: allspice, anise, caraway, celery seed, cumin, fennel seed, mustard, nutmeg, black pepper, and poppy seeds
  • Additives and sugar such as gums, food dyes, and refined sugars
  • Alcohol and coffee
  • Cacao / cocoa (chocolate)
  • Eggs

For a full list of “yes” and “no” foods, click here.



  • 1 lb. ground turkey
  • 2 cups sweet potato cubes
  • 1 cup delicata squash (can sub for any type of squash) cubes
  • 1 medium zucchini
  • 2/3 cup onion (chopped)
  • 2 cloves garlic (minced)
  • 2 tsp thyme
  • 2 tsp salt (can add more)
  • 2 Tbsp olive oil or avocado oil


  1. In a large pan or skillet, place 1 Tbsp of your oil and 1 of the cloves of garlic (minced). Cook on medium heat until starting to be aromatic.
  2. Add in the package of ground turkey, 1 tsp of salt, and 1 tsp of thyme. Cook on medium heat until turkey begins to brown. Place turkey aside in a bowl.
  3. In the same pan, place the other Tbsp of oil, the other clove of garlic (minced), and the 2/3 cup of onion. Cook on medium heat until the onion begins to brown.
  4. Add in the sweet potato cubes and delicata squash cubes. Pour in a tiny bit (2-3 Tbsp) of water in the pan and cover with a lid to help soften the root vegetables. After about five minutes, remove the lid and add the zucchini.
  5. Add in a tsp of salt and a tsp of thyme and continue stirring until the veggies are starting to brown and you can easily stab a fork through the sweet potatoes and squash. Turn the stove off and mix in the turkey. Enjoy!


Baked sweet potato with coconut butter drizzled on top

Boiled chicken and steamed carrots

Fish with steamed squash

Steamed veggies pureed to be easier on digestion

Frozen banana slices dipped in coconut butter or drizzled with honey

Bone broth

Avocado drizzled in olive oil


Nuts/seeds: coconut flakes

Nut butter/seed butter: coconut butter

Sugar: coconut sugar, maple syrup, honey

Coffee: Mellow Rooster coffee alternative

Rice: cauliflower “rice”

Oats: cauliflower “oats”

Flour: tiger nut flour, cassava flour, coconut flour

Cacao/chocolate: carob


Remember that it is more than okay to need medication along with dietary changes! There is no shame in the medical mix that works best for you. Work to find the specific combo of tactics – western medication, diet changes, sleep, stress relief, lifestyle changes, holistic medicine – that makes you feel your best.


While there is evidence of a link between gut health and inflammation, little research has been done on the Autoimmune Protocol Diet, as it is relatively new, and controlled studies of the effects of diet on IBD symptoms and outcomes are limited in general.

However, several smaller studies have found that IBD patients who follow the diet do report improved symptoms (including this study).

A landmark study published in 2019 found that 11 out of 15 participants with either ulcerative colitis or Crohn’s disease achieved clinical remission by week 6 of the diet, and all 11 of those participants maintained remission through the maintenance phase.

Other studies have indicated that the gut microbiota plays a key role in modulating the immune system and inflammation within the gut. Both dysbiosis – an imbalance between protective and harmful bacteria within the gut – as well as decreased diversity of bacteria in the gut, contribute to this effect.

Because diet influences the diversity and balance of gut bacteria, many researchers have hypothesized that a diet that improves the microbiome may be helpful in alleviating symptoms and reducing inflammation in IBD patients.

For more information and tips on living with inflammatory bowel disease from the medical and patient communities, download the Gali friend for IBD mobile app and she will create a personalized feed of articles just for you!

Next Insight Previous Insight
The importance of hydration & functional movement for ostomates 
Nov 04, 02:11 PM
What is phantom rectum? 
Jul 09, 01:07 PM
Surgery: Why I chose a permanent ileostomy for Crohn's disease 
Jul 09, 01:07 PM
Ostomy tip 
Jul 09, 01:07 PM
Hydration help with an ostomy 
Jun 09, 02:06 PM
When to empty your ostomy bag 
Jun 09, 02:06 PM
Sleeping with an ostomy 
Jun 08, 10:06 PM
Ostomy abroad: What to bring and how to bring it 
Jun 08, 04:06 PM
Ostomy Outdoors: When Nature Calls 
Jun 08, 04:06 PM
Enema tips 2.0 
Feb 18, 11:02 AM
Sexuality and IBD 
Nov 24, 04:11 PM
Bum medicine positions 
Jul 09, 01:07 PM
What to expect at your first infusion therapy appointment 
Jul 09, 01:07 PM
Injecting Stelara 
Jun 09, 02:06 PM
Dealing with hair loss from biologics 
Jun 09, 04:06 PM
Belly Bloating Tips 
Apr 01, 05:04 PM
Post-infusion fatigue 
Mar 02, 12:03 AM
Free services available to people with IBD 
Feb 23, 02:02 PM
Self colonic massage for constipation, gas & bloating relief 
Dec 01, 02:12 PM
Managing life and frequent trips to the restroom 
Jan 26, 06:01 PM
How I deal with bloat 
Jan 21, 11:01 AM
Remembering how to be sick 
Oct 02, 09:10 AM
Learning to live well with a persistent illness 
Nov 24, 02:11 PM
Picking a college dorm with IBD 
Nov 24, 02:11 PM
5 tips for a healthier gut microbiome with IBD 
Oct 13, 05:10 PM
10 words of wisdom for my younger self 
Oct 08, 12:10 PM
Oct 08, 12:10 PM
Navigating the ER as an IBD patient 
Jul 09, 02:07 PM
Preparing for and dealing with accidents in public... 
Jul 09, 02:07 PM
Securing ADA accommodations 
Jun 18, 01:06 PM
New year, new insurance, same headache 
Jun 16, 12:06 PM
Allergic to adhesive tips 
Jun 15, 08:06 PM
Transitioning back into work after surgery 
Jun 15, 08:06 PM
On the go bathroom kits 
Jun 15, 08:06 PM
Commuting with IBD 
Jun 15, 08:06 PM
Partying with IBD 
Jun 15, 08:06 PM
5 tips to make blood draws and infusions less painful 
Jun 10, 02:06 PM
3 reasons to get a bone density test if you have IBD 
Apr 01, 05:04 PM
Me and my mouth ulcers 
Jul 10, 05:07 PM
6 suggestions from a UC veteran with joint pain 
Jul 09, 04:07 PM
Invisible illness and joint pain 
Jun 18, 01:06 PM
Advocate for yourself 
Nov 10, 12:11 PM
Dealing with a frustrating doctors appointment 
Jul 10, 09:07 PM
IBD and relationships at work 
Jul 10, 09:07 PM
What does advocacy mean to me? 
Jul 10, 09:07 PM
I don't know how to tell you this, but... I have Crohn's Disease  
Jun 18, 02:06 PM
Be your own health advocate 
Jun 18, 01:06 PM
😀 Hidden Spoons Episode 4: It's Gonna Turn Into the Shining 🚽 
Mar 16, 03:03 PM
CHRONIC Podcast, Episode 5: Wake Up Sheeple, Follow the Breadcrumbs 
Mar 10, 05:03 PM
CHRONIC Podcast, Episode 4: The Back Room 
Mar 03, 04:03 PM
Jan 12, 07:01 AM
😀 Hidden Spoons Episode 3: Ketchup & Kraft Dinner 🧀 
Feb 22, 04:02 PM
Feb 17, 04:02 PM
😀 Hidden Spoons Episode 2: Karate Kicks & Stuff 🥋 
Feb 10, 06:02 PM
Why did I eat that?! 
Feb 09, 12:02 PM
Feb 10, 12:02 AM
Nov 24, 05:11 PM
Hidden Spoons Episode 1: Seventy Pieces of Sushi 🍣 
Jan 28, 03:01 PM
CHRONIC Podcast, Episode 3: Diagnosis 
Jan 26, 12:01 PM
Interview with “Hidden Spoons” Podcast host Ijmal Haider 
Jan 22, 03:01 PM
CHRONIC Podcast, Episode 2: Pre-Jamie Oliver Britain 
Jan 05, 12:01 PM
CHRONIC: A podcast about IBD ... (sort of) Episode 1: Rock'n'roll Beginnings 
Jan 05, 07:01 PM
Sh*ts and giggles episode 1 
Nov 16, 11:11 AM
On the road to gaining my life back 
Nov 24, 02:11 PM
Managing life with bloating and constipation 
Nov 16, 03:11 PM
Colonoscopy awareness 
Oct 28, 02:10 PM
UC fighter finding the silver lining in every day 
Oct 21, 04:10 PM
Oct 13, 05:10 PM
The ins and outs of the NG tube experience 
Jul 10, 05:07 PM
Living with UC so far 
Jul 10, 05:07 PM
You don't have to wait for the other shoe to drop 
Jul 09, 04:07 PM
A day in the life of an IBD supermom 
Jun 26, 04:06 PM
Telling my boss about my invisible condition empowered me at work 
Jun 26, 03:06 PM
Flare plan 
Jun 26, 03:06 PM
Chronically vigilant 
Jun 26, 03:06 PM
Donating blood with IBD 
Jun 26, 03:06 PM
Pelvic pain and IBD 
Jun 18, 05:06 PM
My Crohn's story 
Jun 18, 04:06 PM
My IBD journey 
Jun 18, 03:06 PM
Today I tried 
Jun 18, 03:06 PM
Jun 18, 02:06 PM
Mental health, COVID fatigue, and hopes for 2021 Roundtable 
Dec 17, 08:12 PM
Top 10 stress-relieving tips 
Nov 24, 04:11 PM
Stress management is hard 
Nov 16, 04:11 PM
11 hidden hardships only patients understand, and ways to cope 
Nov 10, 12:11 PM
Can self-compassion improve your health? 
Oct 28, 02:10 PM
Benefits of human touch: What is the impact on our health? 
Oct 21, 03:10 PM
6 daily habits that can make your anxiety worse 
Oct 21, 03:10 PM
A positive outlook on life with IBD 
Oct 21, 03:10 PM
Chronic illness is mentally exhausting 
Oct 13, 05:10 PM
Here's the truth about mental health: It's OK to not be OK 
Jul 09, 05:07 PM
Denial and acceptance 
Jul 09, 05:07 PM
What happens when you call a crisis hotline? 
Jun 29, 09:06 PM
Celebrate the small wins for better mental health with IBD 
Jun 29, 09:06 PM
Therapy is so important I won't stop talking about it 
Jun 29, 09:06 PM
Coping with the unique mental health challenges of IBD 
Jun 29, 08:06 PM
3 tips for managing stress during the holidays 
Jun 26, 05:06 PM
Loving yourself 
Jun 26, 04:06 PM
IBD and Invisibility 
Jun 26, 03:06 PM
Vegan Diet 
Dairy Free Diet 
Paleo Diet 
Gluten Free Diet 
Autoimmune Protocol Diet (AIP) 
Low FODMAP Diet 
Vegetarian Diet 
Specific Carbohydrate Diet (SCD) 
Jan 25, 12:01 AM
Nov 24, 02:11 PM
The brain-gut connection 
Oct 28, 02:10 PM
What foods are OK to eat after J-pouch surgery? 
Jul 10, 10:07 PM
Designing your diet 
Jul 10, 10:07 PM
My relationship with food 
Jun 29, 10:06 PM
Yummy meal tip to help you during a flare 
Jun 29, 10:06 PM
Managing life with chronic abdominal pain 
Nov 04, 02:11 PM
Managing anxiety about pain 
Jul 09, 05:07 PM
Managing pain while on the toilet 
Jul 09, 04:07 PM
Tip for sore booty with a j-pouch 
Jun 30, 04:06 PM
Rectal pain 
Jun 30, 04:06 PM
Exercise and IBD: What you should know 
Oct 13, 05:10 PM
Four benefits of exercising with IBD 
Jun 30, 05:06 PM
Dr. David Rubin answers COVID-19 vaccine questions 
Jan 20, 02:01 PM
COVID-19 (coronavirus) and holiday celebrations: Tips for gathering safely 
Nov 24, 04:11 PM
IBD COVID-19 financial support resources 
Jul 10, 09:07 PM
Tips for Telehealth appointments during the pandemic 
Jul 10, 05:07 PM
Tips for taking care of my mental health as an IBD patient during COVID-19 
Jul 01, 02:07 PM
International resources on IBD & COVID-19 
Jul 01, 02:07 PM
What it's like to have IBD and COVID-19 
Jul 01, 02:07 PM
Real talk from an immune compromised 30-something during the COVID-19 pandemic 
Jul 01, 02:07 PM
COVID-19 and IBD 
Jul 01, 02:07 PM
Coronavirus (COVID-19) resources for people with IBD 
Jul 01, 02:07 PM
What IBD patients need to know about 2019 novel coronavirus 
Jul 01, 02:07 PM
A Tweetorial on coronavirus and IBD 
Jul 01, 01:07 PM
Risk of coronavirus nCoV-19 in IBD patients on immunosuppressive therapies 
Jun 30, 05:06 PM
Body image and IBD  
Jan 27, 02:01 PM
00-12 in 12 months 
Jul 10, 05:07 PM
Body confidence 
Jul 09, 05:07 PM
Learning to love my new body 
Jul 01, 03:07 PM
Jul 01, 03:07 PM
Positive body image with IBD 
Jul 01, 03:07 PM
Body image after an ostomy bag 
Jul 01, 03:07 PM
Research studies & clinical trials in IBD roundtable 
Jul 10, 10:07 PM
Ulcerative colitis: bacteria findings raise hopes for new treatment 
Jul 01, 03:07 PM
A friend for your IBD journey