AIP Reintros! How to re-introduce foods and **new changes** to the guidelines!

AIP Reintros! How to re-introduce foods and new changes to the guidelines!

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Everything you need to know about re-introducing foods on the Autoimmune Protocol (AIP)- including exciting new CHANGES made recently by Dr. Sarah Ballantyne in the Paleo Magazine special edition Autoimmune Protocol Guide!
(You can find the guide in stores through mid-June, I found my copy at Wholefoods)
When do you start re-intros?
What foods do you start with?
How much/how often do you test them?
What should you NEVER re-introduce?
I'll cover all this and more in the video!
Real World AIP is dedicated to helping you implement the Autoimmune Protocol with recipes and cooking tutorials, reviews, inspiration, and easy-to-digest information. New videos every Thursday!
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Do you have an autoimmune disease like Alopecia, Arthritis, MS, Celiac, Hashimoto's, Psoriasis, Grave's disease, Crohn's, Ulcerative colitis, Lupus, Type 1 diabetes, Myasthenia Gravis, Addison's, Endometriosis, Fibromyalgia or Chronic Lyme disease??
Do you have Leaky gut? Brain fog? Fatigue? IBS? Multiple food intolerances? Vague undiagnosed health issues?
The Paleo Autoimmune Protocol, aka AIP has proven potential to reduce or eliminate your symptoms!
I’m Stacey. I’m an ACE certified Health Coach and P.T. as well as a Certified AIP coach through Mickey Trescott and Angie Alt’s practitioner program.
I reversed all symptoms of celiac disease, leaky gut, & chronic fatigue with AIP. I have also suffered from alopecia, anxiety and brain fog which I controlled through diet and lifestyle changes. I feel better now in my 40’s than I ever have in my life!
I started AIP in November 2015 and have learned so much on my journey that I want to share with you! I do AIP without a dishwasher or oven (or microwave!) and on a budget with very little spare time. I truly believe that if I can do AIP then so can you and I want to show you how!
You should also find my channel helpful if you are on any type of clean eating, whole food based eating plan like the Wahl’s Protocol, Bulletproof Diet, Pegan, Plant Paradox, 21 Day Sugar Detox or Whole30.
I have since been able to reintroduce some nuts, seeds, seed- based spices, etc but I keep my KZfaq recipes 100% AIP elimination phase compliant!
Disclaimers: I am not a doctor, I am a Health Coach. My goal is to provide inspiration for how to implement the Autoimmune Protocol after you have made the decision to try it. Always work with your physician when making dietary changes that could affect current health conditions, medications, etc.
Product links I post may contain affiliate links. This means that if you purchase through the links I post I will earn a small commission at no additional charge to you. I ONLY link to products that I actually use and believe in!

Пікірлер: 63

@Adamimmune 5 жыл бұрын

Thanks for the update!

@patriciasalerno6322 Жыл бұрын

You give us such great recipes. Here is some morning glory muffins. 1 1/4 c tigernut flour 1/2 tbsp cinnamon 1 tsp baking soda 1/4 tsp salt 2-3 carrots pureed with 2 peeled apples 1/2 c. Shredded coconut I grind it finer cause i don't digest it well 1/2c raisins but I use dehydrated blueberries and cherries. (1 1/2 tbsp arrowroot starch for egg replacement. 1/4 c + 2 tbsp water + 1 1/2 tbsp avocado oil ) 1 tbsp honey 1/4 c coconut oil or avocado oil 1 tsp vanilla or. I use lemon extract Bake 350 for 35 to 40 minutes

@katem6861 5 жыл бұрын

Big thanks for this one. I’m on day 29 of AIP and the new info is definitely relevant!

@RealWorldAIP 5 жыл бұрын

I'm so glad it was helpful to you! 😊💕

@kirstenjorgensen5986 5 жыл бұрын

I'm just starting AIP, array of unexplained symptomsfor about 5 years. Can't wait to feel better. Thank you so so much!!!

@RealWorldAIP 4 жыл бұрын

You're very welcome, I hope you feel better soon!💗

@Domiminx 5 жыл бұрын

Great video! I spent more than a year before reintroducing anything to AIP, and I'm still on fase 2 after 2 years. I even had to take out foods that were permitted in the diet, like onions, garlic (SIBO) and beets (I discovered that I have allergie to them, never had, but after AIP It showed). I successfully reintroduced egg yolks, fase 1 spices, didn't tried ghee, but tried milk kefir, and was successful. Coffee I wouldn't try, unless in a recipe 'cause it always makes me jittery and I like my tea. Chocolate too is not a must for me, but it would be interesting at some point. I'm experimenting with egg whites, but it seems I can tolerate small quantities well, but If I go for a 3 egg omelette, I get sick, so I'm limiting those. It's tempting to limit yourself to AIP forever, afraid of the flare ups, but it's part of the whole process to reintroduce. Don't need to rush it, go as slow as you like, but always do it.

@RealWorldAIP 5 жыл бұрын

So true, it is very tempting to rush the process! Sounds like you are taking your time and listening to your body, I hope you are feeling great!😊💞

@irishrain93 5 жыл бұрын

Sue W it helps if you keep a food/symptom journal! If you think you are reacting to compliant foods, writing down what you are eating and when you aren’t feeling good can help pinpoint what might be causing you further issues. It may require you to then eliminate those suspected foods to either rule them out as a cause or confirm them as the culprit. I’ve heard of many people who find they are sensitive to commonly used compliant foods like avocado or coconut, so it doesn’t ever hurt to listen to your body and work to find those triggers!

@RealWorldAIP 5 жыл бұрын

@Sue W I agree with irishrain93's suggestion to keep a food journal. One other thing, is that many people start drinking and using bone broth for the first time when they go on AIP. They may also start drinking kombucha and eating fermented foods and collagen as well as cooking with gelatin. All of these things can cause histamine reactions, they are all triggers for me personally.

@gracestratton8267 5 жыл бұрын

Yay! This was awesome, and just what I was looking for! Thank you 🤩💯 I've realized that I cannot have anything with lectins. I made excuses for my symptoms because I really wanted to eat nuts and seeds for snacks (especially because I stay low sugar, low iodine, and am AIP Keto all for hyperthyroidism/Graves). But I get my period within 24 hours, get cramps, and I cannot control my temper/get irritable over nothing. This was such a sad thing to realize, but important to realize. I can have a very small taste of a seed (seed/berry spice), but unfortunately I cannot control myself and just have a little. I go overboard with desire lol. So I just stay away. And as for carbs and sugar.. I'm contemplating staying away from them or not. The AIP diet is restrictive already, and having no starches has me feeling like I eat the same things every day. When I do eat carbs, I just go nuts and end up eating about 100g of total carbs that day (instead of the usual 45g). Are carbs bad for AIP, no, I dont think so. They can be nutritious! But I need to rid of my candida overgrowth from a recent unavoidable antibiotic, and also want loose weight. Im happy to have seen this video. Its exactly the words I needed to hear. Your channel helps me feel less alone (which I often feel diet wise) and keeps me on track. You empower me Stacy! Thank you for your hard work and lovely aurora!

@RealWorldAIP 5 жыл бұрын

Awww, thank you for the nice comments!💞 I'm so glad the video was helpful to you! I react to many lectins too, I totally feel your pain!

@deniserosser8925 5 жыл бұрын

Thank you for giving us a heads up! You are such an angel! Such helpful and yummy videos you share with us❤️

@RealWorldAIP 5 жыл бұрын

Thank you so much Denise! I'm glad my videos are helpful to you!😊💞

@lourdessaap8810 5 жыл бұрын

Thanks for the update. I’ve been strict AIP since May 24, 2018. Reintroductions sound like high stakes gambling to me....😂 I will look for the guide at Whole Foods and maybe get the courage to reintroduce some old favorites (coffee, cocoa, egg yolks). Love your channel. Thanks for sharing

@RealWorldAIP 5 жыл бұрын

I'm so glad my channel is helpful to you! LOL, it sure can feel like gambling when we reintroduce a food for the first time. I hope you hit the jackpot!😊💕

@charlotia 5 жыл бұрын

Great video!

@RealWorldAIP 5 жыл бұрын

Thank you so much!😊💗

@lovelylouro 4 жыл бұрын

Today is day 30 for me and I'm so nervous to mess up my re-intro process. Will we ever be able to have dairy again? I'm not married to dairy, been dairy free once before no problem, just wondering because I don't see it. Thank you for your recipes. They, along with others I found in the community, made this journey possible for me. Onward with the re-intros!

@RealWorldAIP 4 жыл бұрын

Good luck with your reintros!! I hope dairy is a green light for you💕

@jenniferpiascik9977 5 жыл бұрын

I just started but I haven’t been able to tolerate sweet potatoes or pumpkin, They make me feel bloated and give me brain fog. But I can tolerate potatoes with and without the skin . I really miss sweet potatoes. They are in a lot of the aip recipes. I can’t think of any other sub other than any kind of squash with I generally don’t do well with. I’m fine with zucchini and yellow squash. It can be frustrating but I’m trying to find my groove lol! Thanks so much for all your videos. They have really helped me!!! ❤️❤️❤️

@RealWorldAIP 5 жыл бұрын

I'm so glad my videos are helpful to you!😊 You might have luck with green plantains, they are low fodmap like the white potatoes and low oxalate too.

@missymary112 5 жыл бұрын

Hey I love your videos! I’m on week 1 and am still researching a ton and figuring it out as I go! Your videos have been amazing - one of the top sources I go to!! Quick question: are (clean) beauty products that contain natural ingredients such as sesame oil, and things like that impacting the protocol? I like to rub sesame oil on my face before bed sometimes since coconut oil on my face can make me breakout (oily skin). Also as an avid video watcher... I have some suggestions that’d I’d love to hear ~ 1. How to incorporate/eat canned fish (canned clams, sardines, oysters, etc.) and also LIVER (recipes) 2. Updated tips on eating out on AIP (I’m trying to avoid it at all cost but any tips for the future might be helpful) 3. AIP surprisingly approved foods / surprising foods to avoid 4. Lowdown on how many meals to eat and snacks per day 5. How to eat a meal on AIP with carbs, protein, fat (quantities), and fruit (staying balanced and full but not overdoing it) 6. Packed lunch ideas :) 7. MY daily rituals (like if you drink lemon water every morning or do something before bed to wind down) 8. Skincare and beauty routine products (because I feel like you’d use clean beauty products) 9. Updated smoothie recipes 10. Top 5 favorite “breakfasts” 11. (If you remember) a look back at your AIP story - when you started feeling any differences, when most symptoms went away, the most difficult part for you, how you dealt with the social aspect (how you still stayed social on aip**), what you told people at the beginning ~ your ‘aip elevator’ speech, etc. 12. More AIP recipes for LYFE!! Keep doing what you do because it’s amazing!!

@RealWorldAIP 5 жыл бұрын

I'm so glad my videos are helpful to you, thank you! 💕 Topical nut and seed oils should be fine, as long as you don't have a topical reaction there's no need to change them. The best way I have found to eat canned oysters is to dip in flour (I used homemade taro flour, but cassava flour will work perfect) and fry in coconut oil. I also make a pate with them: kzfaq.info/get/bejne/rrx7ZtuotcuudIk.html I use canned clams in chowder: kzfaq.info/get/bejne/rKeBhpZ2rNSuk58.html My top 3 LIVER recipes!: Pate: kzfaq.info/get/bejne/hZ6dqbpnvJe-aJ8.html Hidden liver scramble: kzfaq.info/get/bejne/gK54d72UsZe2k2w.html Southern fried: kzfaq.info/get/bejne/aLmIZNOa1523eYE.html (same technique I use for fried oysters) Meals to eat in a day- honestly it's so much better for digestion to eat 3 larger meals instead of constant snacking and eating every 2-3 hours! BUT some with blood sugar dysregulation will need to do that... There are no guidelines for portion sizes, eat until full. Fruits should be combined with protein and/or fat to prevent swings in blood sugar. It's recommended to eat a balanced macronutrient profile that includes protein, fat and carbs with each meal. Going out to eat: kzfaq.info/get/bejne/sNCbjbZ9v8W8nYE.html SOOO many great suggestions here, anything I haven't addressed here I will add to my future video ideas list. Thank you!!💗💗

@missymary112 5 жыл бұрын

RealWorldAIP sooo helpful!! Thank you!!

@CandisSarwan 4 жыл бұрын

Hi Stacey, I've been on AIP for the past 5 months and I have seen a big improvement overall, even lost 20lbs. I'm very scared to start the reintros since I recall how terrible I felt eating basic (non-AIP) foods prior to starting AIP. However, I know how limiting this elimination phase is and I'm willing to give it a try. However, I'd like your input on the reintro of nuts and seeds as well as gluten free grains and legumes. I read somewhere before that you have to "sprout" things like these. Any input on the way forward when I reach these items? Thanking you in advance for all your help. PS: Your videos bring me inspiration and hope. I feel like I'm not crazy, all the doctors that told me to dope up on a tonne of meds and antibiotics and had me trying everything under the sun other than focusing on my diet and supplements were wrong. I live in Trinidad in the Caribbean and we don't have functional medicine doctors here so I had to do my own research (still am) and have been at this for the past 5 years and only truly see progress now after all this time. Your videos and bubbly personality make AIP fun. Thank you.

@RealWorldAIP 4 жыл бұрын

So sorry for the late response, I just found this comment and it made me smile, I'm so glad my channel has been helpful🥰 I would definitely soak nuts and seeds as well as any gluten free grains when it comes time to reintro them.

@brookeshizzle 3 жыл бұрын

Does anyone have advice for anxiety surrounding reintroduction? I don't know how to tell if it's a reaction or stress response, and I'm scared to reintroduce a lot of foods in fear I'll have developed bad allergies from not eating these foods for so long.

@FeyonaT 5 жыл бұрын

Hi Stacy! Thank you for this video. It will be really helpful for people who are approaching reintroduction stage. I remember how confused I was when realized that AIP is not just for 30 days, and then you can stuff my face into fried on ghee eggs topped with fresh tomatoes with hashbrowns on the side. Sort of like bait and switch :D. And then I was even more confused when realized that reintroducing foods may take a WHILE since it takes a week to reintroduce each food. I wanted to share an idea for another video, since I think that there is a lot of things to talk about when doing reintroductions. I still have questions, and I know that many people had similar questions. 1. One of the things that people are not sure how to reintroduce are seed spices. You can't sprinkle cumin in your tea or just eat it. I think a video with ideas on how to reintroduce spices would be really helpful to many people. I met a woman who told a story how she tried to reintroduce black pepper and probably burned her taste buds because she ate a half of tea spoon of black pepper :). Her tongue was very unhappy. 2. How many foods are actually should reintroduced in each stage before moving to the next? For example someone want to reintro all spices, and grass-fed butter and dairy, but it will take months to reintroduce 25 spices. I know that we can move to the stage 1 reintro after stage 3, but how many foods should we reintroduce per stage to know for sure that we passed it? 3. Once something reintroduced. Should it be included in a diet plan while doing another reitnroductions? Or should it still be eliminated for a clean experiment? 4. How many reintroduced foods are wise to combine? Let's say someone was able to successfully reintroduce cumin, coriander seeds, black pepper, paprika, mustard seeds. Is it wise to use all these spices at once in one dish? What is your personal experience with combining reintroduces foods? By the way, it threw me off when I saw ghee in pate recipe. I've been AIP for almost 2 years, so I don't think twice whether something AIP of not, I know by heart what is not AIP. I bought this magazine just out of curiosity. But this magazine is for newbies, supposedly, and this is just not a right thing not to mention that ghee is not elimination stage legal (yes, I am judging). So now I think, may be she also made a mistake when put chocolate and coffee in the 1st stage? Just my thoughts.

@RealWorldAIP 5 жыл бұрын

Hi Feyona, these are GREAT suggestions, thank you!!!! I think a follow up with commonly asked questions about reintros would be helpful to a lot of people! When I make the video I'll be sure to give you credit for the idea🙂 For now I will say that soup would make a great carrier for the seed and berry-based spices. A small bowl of meat and broth could be used for a half teaspoon of black pepper, cumin, etc etc. As the normal portion size is much smaller with these spices I would not worry about trying a full teaspoon or 1 1/2 teaspoons of a spice. I would test smaller portions, like 1/8 tsp, then 1/4 tsp, then 1/2 tsp. I will bring this up to the AIP certified coach group and see what they have to say! I hope the ghee oversight was an isolated event and we can still trust the rest of Sarah's guide! I guess time will tell as I'm sure Autoimmune Wellness and the rest of the well known bloggers will be updating their websites to reflect the new guidelines (I hope!)💕

@FeyonaT 5 жыл бұрын

@@RealWorldAIP half tea spoon of black pepper is way too much for me :). I've never been able to tolerate that much heat. I wonder if it still counts as a successful reintroduction if I eat black pepper in tiny amounts (as before AIP) and watch if I react to tiny amounts.

@RealWorldAIP 5 жыл бұрын

@@FeyonaT I'd consider it a successful reintro ☺

@FeyonaT 5 жыл бұрын

@@RealWorldAIP I just realized I spelled your name wrong, sorry. It's Stacey, right?

@RealWorldAIP 5 жыл бұрын

@@FeyonaT No worries, I don't get upset about the e ☺

@hinksonww 4 жыл бұрын

Hello, I am new to AIP, where do I find this information eg re introduction etc and the actual plan. Unfortunately there are no functional doctors in my area

@RealWorldAIP 4 жыл бұрын

This is the best guide that I could recommend!:www.thepaleomom.com/books/the-autoimmune-protocol/?ref=773&campaign=AIPeBook

@nurab2897 5 жыл бұрын

I have been following the aip for almost 1 month, I have had some fall out with the diet, I did eat gluten once or twice and chocolate or tomatoes.. How will that affect my diet? Do I go on as if it never happened or does that interfere with my progress? Should I start counting from zero?

@RealWorldAIP 5 жыл бұрын

I would just hop back on and start fresh. It might help to consider that first month a practice session and start over with a full 30-90 days strict elimination.

@amarkhela6581 4 жыл бұрын

I have Sjögren syndrome and due to a recent flare up am on mycophenalate. Is it ok to go on AIP while on this med?

@RealWorldAIP 4 жыл бұрын

The AIP consists of regular whole foods, as long as your doctor didn't tell you to avoid any specific foods, nutrients, salt, etc it should be fine.

@donnamcculloch268 5 жыл бұрын

Hi Stacey, I react badly to high fructose and high sucrose i.e. Honey, watermelon, grapes, pumpkin, onion, garlic, peppers, chillies and sometimes eggs. Would I need to do SIBO testing, antihistamine and parasite testing? Though I do not react to lemons or apple cider vinegar. I'm 70 days in AIP and have endocrine and autoimmune diseases. My stomach gets extremely sore for days with constant toilet trips, migraines, fatigue.

@gracestratton8267 5 жыл бұрын

Its my understanding that bad bacteria, bad yeasts etc LOVE sugar and thrive off of it. I would totally test yourself, it's worth it. Why not, when it could shed definite light on your questions. And imagine, you could possibly reintroduce those foods someday, if you get tested and treated!

@RealWorldAIP 5 жыл бұрын

I agree with Grace, it would be a good idea to work with a functional medicine physician and get a comprehensive stool analysis as well as SIBO testing.

@TikvahMedina 5 жыл бұрын

I’ve been on AIP for about 3 months now and I’m experiencing more symptoms than before. I’ve had gastrointestinal issues like gas, bloating, constipation, etc. and many times when I eat I get a runny nose. I was tested for SIBO and was negative. But methane was high. What would be the next troubleshoot test I should do? And should I make any adjustments to the AIP diet due to having these symptoms? Thank you Stacy for your video’s!

@RealWorldAIP 5 жыл бұрын

Methane dominant SIBO can cause constipation and histamine issues, which could cause symptoms similar to what you listed. I would see a functional medicine physician about the high methane results. Did you add in bone broth and fermented food when you started AIP? Those can aggravate histamine issues. This video may help: kzfaq.info/get/bejne/h7Zip8WVptjZY3k.html Important to note though, if you are experiencing issues because of histamine it's important to get to the root cause of it- for example methane dominant SIBO and you really need a good Functional physician to help treat it. Hope that helps!💕

@TikvahMedina 5 жыл бұрын

@@RealWorldAIP Thank you Stacy! I saw my Functional MD yesterday and she is putting me on a protocol for treating the SIBO. She also wants me to do a Specific Carbohydrate Diet. But it conflicts with a lot of things on AIP. I'd rather stick with AIP and just take some foods out that are high FODMAP. What do you recommend?

@RealWorldAIP 5 жыл бұрын

@@TikvahMedina I would follow her recommendations, it will help to make a list of all of the things you CAN eat and go by that, instead of focusing on all of the NO lists which can be depressing!

@TikvahMedina 5 жыл бұрын

RealWorldAIP Yes, except a lot of the foods allowed on the SCD are not allowed on AIP and I’m afraid to introduce them too soon. I’m confused. 🤷‍♀️

@RealWorldAIP 5 жыл бұрын

@@TikvahMedina I would make a list of AIP allowed foods, then cross off the ones that are not SCD compliant. It's going to be mostly the starchy carbs- sweet potato, plantain, taro...

@brendaschwieterman1350 5 жыл бұрын

I am detoxifying mold and have a histamine intolerance. I’ve been eating a Paleo diet for 3.5 years and I eliminated nuts and eggs for a year, but didn’t do strict AIP until the past month. I’m sitting in my infrared sauna 5x/week and taking liposomal glutathione + binders and doing intermittent fasting to detoxify the mold. My question is: Does the histamine intolerance need to be gone before I try reintroductions? I tried one egg yolk after 30 days and my brain went NUTS!!! Ugh! No eggs really eliminates lots of food.

@RealWorldAIP 5 жыл бұрын

My egg yolk reintro was a fail too- I feel your pain!! 😢 The histamine...it really depends on the root cause of your histamine overload. If it is related to a genetic glitch then it might not be something diet is going to effect and shouldn't affect the reintro timeline. If it is a side effect of leaky gut then I would wait until the histamine intolerance improves to start reintros. Really depends on what caused the histamine issues in the first place.

@crisha721 5 жыл бұрын

Hi! Would you please share a scan of the magazine? I can't buy it here in latin america :(

@RealWorldAIP 5 жыл бұрын

I wish I could but it is illegal due to copyright law. I bet after a few weeks copies will start to crop up online, maybe ebay?

@crisha721 5 жыл бұрын

@@RealWorldAIP I hope so! I'll check on ebay. Thanks

@crisha721 5 жыл бұрын

No copies on ebay. I suscribed to paleo magazine, but I think this issue won't be available in digital format.

@RealWorldAIP 5 жыл бұрын

It will be on shelves until June 10th so hopefully some extra copies will turn up online. There is not any important exclusive information there except for the reintroductions and there is a lot of talk about nutrient density which I liked, but not hard to find the same info on her blog thepaleomom.com

@crisha721 5 жыл бұрын

@@RealWorldAIP thanks !!!!!! :)