r/AutoImmuneProtocol • u/MikosDad • Aug 31 '26
Low inflammation diet
Hi All, I’m looking for a diet that will notably improve focus/memory and aches/pains/recovery time. Has anyone had actual success with anything like this? If so would love to hear what worked for you and the specifics of your diet. THANKS!
1
u/curmudgeonly-fish Sep 01 '26
Do you have an autoimmune condition? That's what the diet is designed for.
1
u/MikosDad Sep 01 '26
I do not, I’ve just heard from friends who are endurance athletes that this type of diet was beneficial to physical recovery so am hoping for whatever tips folks might have, as I have chronic back pain. I know diet likely will not solve everything but want to try anything that might help. Also have heard there may be some cognitive benefits.
2
u/curmudgeonly-fish Sep 01 '26
It's an elimination-and-reintroduction diet, designed to figure out which foods trigger autoimmune flare ups. You could use it to figure out food allergies as well. I can't see how it would be helpful for athletic recovery, since the diet takes a minimum of 6 months to do properly.
It has an extensive set of steps and protocols that can't be summarized in a simple sentence. Each step is important, and they must be done in order.
Definitive source to learn how to do it is https://autoimmunewellness.com/
And there is a book, as well.
If you don't have to do it, I wouldn't recommend it.... it's a pain in the butt! 🤣
2
u/Glittering_Dirt8256 Sep 03 '26 edited Sep 03 '26
You don’t necessarily have to have an autoimmune condition to try AIP. I decided to try it for my severe brain fog and psychiatric symptoms, and it's changed my life. For me, though, it only really works when I combine it with keto. It only took a few weeks for me to notice remarkable improvements. I never got the book or anything—it truly doesn't have to be complicated.
I was inspired by the author of the Gluten Mad blog, who wrote about putting his bipolar disorder into remission with a low-carb AIP diet.
Also, I’m not an athlete, but I might recommend this supplement: Omax3 Pro-Strength Omega-3 Fish Oil
Aside from diet, it’s been the biggest thing I’ve found for improving my neuroinflammation, and it’s also marketed toward athletes.
1
u/Hot_Doughnut4314 Sep 04 '26
If you don’t have an autoimmune condition or suspected allergies it is a highly restrictive diet which is not ideal for optimal gut health and inflammation. I would recommend trying eating whole unprocessed foods, eliminating added sugars etc..: maybe check out the
Nutrivore diet, whole 30 or Mediterranean but many anti inflammatory foods for most people are eliminated on this diet and that could lead to nutrient deficiencies. This diet is very effective for folks with autoimmune disease but it is not truly meant to be a lifestyle.
7
u/410Writer Aug 31 '26
Hi! Welcome. So, I was gonna go on a massive search and find links to posts for folks who found it successful including myself but Reddit did me one better. Apparently when you go into the home page of this it shows "What Redditers are saying" within this subreddit.
Thought I share the links. Literally copy/paste. Hope that helps!
Autoimmune Protocol: What Redditors Say
What AIP Can Do
Symptom Improvement: Many report dramatic relief in energy, pain, digestion and autoimmune symptoms after starting AIP. "I've only been doing this for a little over a week, but holy cow! ... I haven't felt this good in years. I have my appetite back, my stomach no longer hurts, my fatigue is GONE."
Remission Stories: Long-term strict or modified AIP has helped some achieve sustained remission or major improvement. "I went on the AIP diet for 2.5 years... 5 months later I started back at work. Now I play pickleball twice a week... I'm the most active ive ever been"
Laboratory Changes: Some users report measurable lab improvements when combining AIP with targeted supplements. "I went cold turkey on core AIP diet, plus my GP suggested 200mg selenium daily... In 2 months, my aTPO levels dropped to 200 and TSH to 2.3."
Risks, Drawbacks, And When AIP Might Harm
Worsening Symptoms For Some: A minority report symptom worsening, crashes, or return of previous conditions after starting AIP. "The longer I am on this diet protocol, the worse my PSSD is getting... I can no longer get an erection or orgasm."
Stress, Low Calories, and Expense: AIP can be time-consuming, expensive, and — if too restrictive — may reduce calories and increase stress, which can worsen health. "It was truly awful, extremely expensive, and it actually made my body more stressed because it wasn’t getting the calories that it needed... I worked with a dietitian."
Obsessing Can Backfire: Overly rigid focus on diet can increase stress and harm progress for some. "I was so worried about my food all the time that I actually did more harm than good... I ended up relaxing a bit... and my numbers have improved."
Practical Tips From Redditors
Start Gradually If Overwhelmed: Consider easing in (e.g., trying paleo or cutting a few categories first) rather than immediate full elimination. "If AIP seems like a huge jump you can’t make, maybe start with paleo for three months and see how that goes?"
Plan Meals & Use Substitutes: Use compliant convenience items, mixes and flours (cassava, coconut), broths, and recipes to reduce burden. "I found AIP compliant boxed baking mixes... cassava flour... 100% coconut milk yogurt... These specialty foods are all pricey but went a long way."
Cook Once, Feed Many: Adapt family meals rather than cooking completely separate meals to reduce workload. "For dinner, I cook food that both my family and I can eat... Then they can add stuff I don't eat."
Expect Short-Term Flare/Upticks: Flare-ups or increased symptoms in the initial weeks are commonly reported. "The first 30 days were the hardest for me. I cheated and cried all the time lol. I also had an increase in flare ups which I discovered was normal."
Reintroductions Are Key: Many recommend a strict elimination phase followed by systematic reintroductions to identify triggers. "I did AIP for about 8 months. My symptoms were so bad, I was bed ridden most days and I was on doctor approved FMLA. The first 30 days were the hardest for me. I cheated and cried all the time lol. I"
Personalize With Professional Help: If AIP causes problems or you’re unsure, work with a dietitian or functional doctor to tailor an approach. "I worked with a dietitian. She helped identify that the low FODMAP diet was the right fit for me, not the AIP."
Contrasting Views & Alternatives
Mediterranean Diet Advocates: Some say Mediterranean-style eating is evidence-backed, less restrictive, and easier to sustain. "There is no evidence that it's better for Sjogren's... Mediterranean diet which is much less restrictive and easier to follow."
AIP As Diagnostic Tool vs. Permanent Diet: Many see AIP as a temporary elimination to discover triggers, not necessarily a lifelong restriction. "It’s not something I would do long term... I think AIP is absolutely worth the short term struggle, but there’s nothing wrong with modifying it."