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Autoimmune & Inflammation Protocol

This plan works on lowering inflammation in the gut, which is thought to be associated with autoimmune disease.

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The Autoimmune Protocol (AIP) diet works on inflammation in the gut, which is thought to be associated with autoimmune disease. Specifically, the AIP diet is thought to heal the immune system and the gut mucosa (lining), impacting inflammatory diseases, such as rheumatoid arthritis, Hashimoto’s, etc.

AIP is stricter version of the Paleo diet, where you eat nutrient rich foods while avoiding proinflammatory ones so as not to provoke an autoimmune response by the immune system and help heal holes in the gut, which reduces symptoms.

Types of Food You’ll Eat On This Plan


  • Meat (preferably grass-fed) and fish
  • Vegetables, excluding nightshade vegetables
  • Sweet potatoes
  • Fruit in small quantities
  • Coconut milk
  • Avocado, olive, and coconut oil
  • Dairy-free fermented foods (examples: kombucha, sauerkraut, kefir made with coconut milk, kimchi)
  • Honey or maple syrup in small quantities
  • Fresh non-seed herbs (examples: basil, mint, oregano)
  • Green tea, and non-seed herbal teas
  • Bone broth
  • Vinegar
  • Grass-fed gelatin and arrowroot starch


  • All grains (including oats, wheat, and rice)
  • All dairy
  • Eggs
  • Nuts and seeds
  • Legumes and beans
  • Nightshade vegetables (tomatoes, potatoes, eggplant, peppers)
  • All sugars, including alternative sugars, such as stevia and xylitol
  • Butter and ghee (clarified butter)
  • Oils (other than coconut oil, olive oil, and avocado oil, which are allowed)
  • Herbs derived from seeds
  • Food additives or processed foods
  • Chocolate
  • Alcohol

This Plan Is Suited For:

  • Age: Any Adult Age
  • Sex: Unisex
  • Weight Focus: Slow Steady Weight Loss, Long Term Weight Maintenance
  • Health Focus: Overall Health, Inflammation, Digestive, Autoimmune 
  • Ease of Application: Long Term Benefit with a Short Learning Curve

Autoimmune & Inflammation Protocol Macro Nutrient Ratios

Calories: 1000/day

  • Carbohydrates 23% 23%
  • Protein 38% 38%
  • Fat 39% 39%

Compared to Recommended Longterm Plan Ratios

  • Carbohydrates (45-65%, average 51%) 51% 51%
  • Protein (10-35%, average 22%) 22% 22%
  • Fat (20-35%, average 27%) 27% 27%
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Exercise Plans to Match this Nutrition Plan With

Intense fitness plan for men and women who are working out at the gym - advanced workout
5-Day Split - 4-Week Plan Intermediate exercise routine for the gym
A daily walking fitness routine and plan
Comprehensive Wellness - 8 Week Plan for Men & Women - beginners workout and fitness plan

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