Autoimmune Paleo | Paleo Diet

🔥 AUTOIMMUNE PALEO (AIP)

WHAT IS AIP?

Autoimmune Paleo (AIP) is an elimination version of Paleo diet designed to:

  • Reduce inflammation

  • Heal gut lining

  • Calm autoimmune reactions

  • Improve thyroid, arthritis, psoriasis, IBS, lupus, etc.

It removes:

  • Grains

  • Dairy

  • Legumes

  • Eggs

  • Nuts & seeds

  • Nightshades (tomato, potato, brinjal, chili)

  • Processed foods

  • Refined sugar

  • Vegetable oils

🅰 A – AVOID LIST (Strict Elimination Phase – 30 to 90 Days)

Category Avoid
Grains Rice, wheat, oats, corn
Dairy Milk, curd, cheese, paneer
Legumes Dal, peanuts, soy
Eggs All forms
Nuts/Seeds Almond, cashew, sesame
Nightshades Tomato, potato, brinjal, capsicum
Oils Refined oil, sunflower oil
Sugar White sugar, jaggery (limited)
Processed Bakery, packaged food

🅱 B – BREAKFAST (Best Time: 7:00 – 9:00 AM)

Goal:

High protein + good fat + vegetables

Options:

  1. Bone Broth Soup

    • Preparation: Slow cook bones 6–8 hours with ginger & turmeric.

    • Add: Spinach or bottle gourd.

    • Join with: Boiled sweet potato (small portion).

    • Benefit: Gut healing collagen.

  2. Vegetable Stir Fry + Chicken

    • Use coconut oil.

    • Vegetables: Pumpkin, ridge gourd, carrot.

    • Add boiled shredded chicken.

    • Join with: Avocado slices (if available).

  3. Sweet Potato Mash

    • Steam sweet potato.

    • Mash with coconut oil + cinnamon.

    • Add sautéed greens on side.

Avoid fruits alone in breakfast (causes sugar spike).

🅲 C – CARBOHYDRATES (Allowed & How to Use)

Allowed:

  • Sweet potato

  • Tapioca (kappa)

  • Pumpkin

  • Raw banana

  • Yam

  • Ash gourd

Preparation:

  • Always steam or boil.

  • Avoid deep frying.

  • Add healthy fat (coconut oil) for better absorption.

Best Time:

  • Morning or Lunch.

  • Avoid heavy carbs at night.

🅳 D – DINNER (Best Time: 6:30 – 7:30 PM)

Rule:

Light + Low Carb + Easy digestion

Options:

  1. Vegetable soup (pumpkin + carrot)

  2. Steamed fish + sautéed greens

  3. Bottle gourd stew (without tomato)

Avoid:

  • Sweet potato at night

  • Heavy meat portions

  • Raw salads (hard to digest at night)

🅴 E – ELIMINATION PHASE STRUCTURE

Duration:

30–90 days strict.

Daily Structure:

Morning: Warm water + lemon
Breakfast: Protein + veg
Lunch: Largest meal
Evening: Herbal tea
Dinner: Light soup + protein

🅵 F – FERMENTED FOODS (Careful Introduction)

Allowed (if tolerated):

  • Homemade coconut milk yogurt

  • Fermented vegetable brine (without chili)

Avoid:

  • Curd (dairy)

  • Vinegar-based pickles

Best Time:
Lunch only.

🅶 G – GUT HEALING FOODS

  • Bone broth

  • Collagen-rich cuts

  • Coconut oil

  • Steamed greens

  • Turmeric + ginger

Preparation Tip:
Slow cooking improves digestibility.

🅷 H – HYDRATION

  • 2.5–3 liters water daily.

  • Add pinch Himalayan salt in morning water.

  • Herbal teas: Tulsi, chamomile.

Avoid:

  • Coffee (initial phase)

  • Black tea excess

🅸 I – INFLAMMATION REDUCERS

  • Turmeric (with black pepper small)

  • Ginger

  • Garlic

  • Omega-3 fish

Best Combination:
Turmeric + coconut oil for absorption.

🅹 J – JOINT HEALTH SUPPORT

  • Bone broth

  • Sardines

  • Leafy greens

  • Magnesium rich vegetables

🅺 K – KITCHEN RULES

Use:

  • Coconut oil

  • Cold pressed olive oil (raw use)

  • Rock salt

Avoid:

  • Sunflower oil

  • Refined oils

  • Reheated oil

🅻 L – LUNCH (Main Meal 12:00 – 2:00 PM)

Structure:

✔ 40% vegetables
✔ 30% protein
✔ 20% carb (root veg)
✔ 10% healthy fat

Example Plate:

  • Steamed fish

  • Pumpkin curry (no tomato)

  • Sweet potato

  • Spinach sauté

🅼 M – MEAT & PROTEIN

Allowed:

  • Chicken

  • Fish

  • Mutton (moderate)

  • Organ meats (once weekly)

Preparation:

  • Stew / steam / slow cook.

  • Avoid grill char (inflammation).

Best Time:
Lunch preferred.

🅽 N – NIGHTSHADE FREE COOKING

Replace:

  • Tomato → Ash gourd puree

  • Chili → Black pepper + ginger

  • Potato → Sweet potato

🅾 O – OILS

Best:

  • Virgin coconut oil

  • Olive oil (not for high heat)

Avoid:

  • Soy oil

  • Palm oil (refined)

🅿 P – PROBIOTIC SUPPORT

Natural:

  • Fermented coconut yogurt

  • Homemade sauerkraut (no chili)

Introduce slowly after 3 weeks.

🆀 Q – QUALITY OF FOOD

  • Organic if possible

  • Fresh cut meat

  • Seasonal vegetables

  • No packaged masala powders

🆁 R – REINTRODUCTION PHASE

After 60–90 days:

Step 1: Introduce egg yolk
Step 2: Seeds
Step 3: Ghee

Test one food every 5 days.

If symptoms:
Remove immediately.

🆂 S – SNACKS (If Needed)

  • Boiled sweet potato cubes

  • Coconut slices

  • Steamed raw banana

  • Small fruit (papaya)

Avoid frequent snacking.

🆃 T – TIMING SUMMARY

Time Food
6 AM Warm water
8 AM Protein breakfast
1 PM Main meal
4 PM Herbal tea
7 PM Light dinner

🆄 U – UNDERSTAND HEALING SIGNS

Positive:

  • Better sleep

  • Reduced joint pain

  • Less bloating

Temporary:

  • Sugar cravings

  • Mild headache (detox)

🆅 V – VEGETABLE LIST (SAFE)

  • Bottle gourd

  • Pumpkin

  • Carrot

  • Cabbage

  • Spinach

  • Broccoli

  • Ridge gourd

  • Ash gourd

Always cook lightly.

🆆 W – WEEKLY STRUCTURE

Monday–Friday:
Strict clean AIP

Saturday:
Variety vegetable rotation

Sunday:
Bone broth focus

🆇 X – X-FACTOR RULE

Consistency > Perfection
Inflammation reduces only with discipline.

🆈 Y – YOUR PERSONALIZATION

If thyroid:
Increase iodine rich fish.

If arthritis:
Add collagen + turmeric daily.

If IBS:
Avoid raw vegetables completely.

🆉 Z – ZERO TOLERANCE LIST

  • Packaged snacks

  • Artificial sweeteners

  • Energy drinks

  • Bakery

  • MSG foods

🔥 SAMPLE ONE DAY AIP MEAL PLAN

Morning:
Warm lemon water

Breakfast:
Chicken vegetable stir fry + sweet potato

Lunch:
Fish curry (no tomato) + pumpkin + greens

Evening:
Tulsi tea

Dinner:
Bottle gourd soup + small fish

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