What is the AIP diet and why is it used for psoriasis

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If you’re living with psoriasis, you know how unpredictable and frustrating it can be. The itching, flaking, and inflammation aren’t just skin-deep—they can affect your confidence, energy levels, and daily life.

But here’s the good news—what you eat might help.

Many people, myself included, have found relief by making dietary adjustments, particularly through the Autoimmune Protocol (AIP) diet.

In this article, I’ll walk you through:

What the AIP diet is
How it works
Why it can be a game-changer for managing psoriasis

By the end, you’ll have a clear plan to start making dietary changes that could help improve your symptoms and support your overall health.

What Is Psoriasis and Why Does Diet Matter?

Psoriasis isn’t just a skin condition—it’s a chronic autoimmune disorder that can affect multiple systems in the body. Understanding the underlying mechanisms of psoriasis and the role diet plays in managing it is key to finding relief.

In this section, we’ll break down:

What happens in the body with psoriasis
Why diet matters
How an anti-inflammatory approach can help manage symptoms

Understanding Psoriasis

What Happens in the Body?

Psoriasis occurs when the immune system mistakenly attacks healthy skin cells, treating them as harmful invaders. This immune dysfunction leads to:

Rapid Skin Cell Turnover
- Skin cells regenerate at an accelerated pace, building up on the surface and forming thick, scaly patches.
Visible Symptoms
- These patches often appear red, flaky, and inflamed.
- They can develop on any part of the body, including the scalp, elbows, knees, and back.
Systemic Impact
- Psoriasis isn’t confined to the skin—it’s associated with systemic inflammation that may affect other areas, such as:
  - Joints (leading to psoriatic arthritis)
  - The gut (impacting digestion and immune balance)

Why Does Diet Matter for Psoriasis?

1. Systemic Inflammation

Psoriasis is closely linked to chronic inflammation.
Certain foods can either calm or aggravate the immune system, making diet an important tool for managing symptoms.

2. Gut Health Connection

Many people with autoimmune conditions experience leaky gut syndrome, where the intestinal lining becomes permeable.
This allows toxins and undigested food particles to enter the bloodstream, triggering or worsening autoimmune responses.
The right diet can help repair the gut barrier and reduce inflammation.

3. Identifying Triggers

Certain foods may trigger flare-ups, but these triggers can vary between individuals.
Eliminating and then reintroducing foods helps identify problematic ingredients, enabling a personalized approach to dietary management.

The Role of an Anti-Inflammatory Diet

An anti-inflammatory diet, such as the Autoimmune Protocol (AIP) diet, focuses on removing inflammatory foods and emphasizing nutrient-dense options to heal the gut and calm the immune system.

Key Principles of the AIP Diet:

Eliminate Inflammatory Foods
- Processed foods, refined sugars, dairy, gluten, and nightshades (e.g., tomatoes, peppers, eggplants) are removed.
- These foods may trigger inflammation and worsen autoimmune symptoms.
Include Healing Foods
- Focus on nutrient-dense vegetables, high-quality proteins, and healthy fats to support the immune system and promote gut healing.
- Foods like bone broth, fermented vegetables, and omega-3-rich fish provide anti-inflammatory benefits.

Foods That Worsen vs. Help Psoriasis

Category	Foods to Avoid	Foods to Include
Grains	Wheat, corn, rice	None (grain-free approach)
Dairy	Milk, cheese, butter	None (eliminate during AIP phase)
Processed Foods	Chips, candy, fast food	Fresh, whole, unprocessed foods
Nightshades	Tomatoes, potatoes, peppers, eggplants	Non-nightshade vegetables (e.g., squash)
Fats	Trans fats, hydrogenated oils	Olive oil, coconut oil, avocado
Proteins	Processed meats (e.g., hot dogs)	Grass-fed beef, free-range poultry, fish

What Is the AIP Diet?

The Autoimmune Protocol (AIP) diet is an elimination diet designed to identify food triggers while nourishing your body with nutrient-rich foods.

It’s specifically tailored for individuals with autoimmune diseases like psoriasis, offering a holistic approach to reducing inflammation and promoting gut health.

Think of it as a structured extension of the Paleo diet, with added focus on gut healing and calming inflammation.

The Two Phases of the AIP Diet

1. Elimination Phase

Focuses on removing foods that are known to cause inflammation or trigger autoimmune responses.
This phase typically lasts 4–6 weeks, though some individuals may extend it based on symptom improvement.

2. Reintroduction Phase

Gradually reintroduces foods one at a time to identify which items may trigger symptoms.
Helps personalize your diet for long-term success and sustainable eating habits.

Why Use the AIP Diet for Psoriasis?

Managing psoriasis requires more than just addressing visible symptoms—it involves targeting the root cause: systemic inflammation.

The AIP diet offers a comprehensive approach to reducing inflammation, healing the gut, and improving overall health.

1. Reduces Inflammation

Psoriasis is driven by chronic inflammation, and certain foods are known to worsen this response.

The AIP diet eliminates common inflammatory foods, including:

Gluten – Found in wheat, barley, and rye, gluten may worsen inflammation in individuals with autoimmune conditions.
Dairy – Products like milk, cheese, and yogurt can trigger immune responses and flare-ups.
Sugar – Refined sugars contribute to chronic inflammation and disrupt metabolic health.

How It Helps:
By removing these triggers, the AIP diet reduces the immune system’s overactivity, leading to fewer flare-ups and calmer skin.

2. Identifies Food Triggers

Many individuals with psoriasis unknowingly consume foods that exacerbate symptoms. Common triggers include:

Nightshade Vegetables – Foods like tomatoes, peppers, potatoes, and eggplants contain compounds that can aggravate autoimmune conditions.
Eggs – While nutrient-dense, eggs can provoke immune reactions in sensitive individuals.

How It Helps:
The AIP diet’s elimination and reintroduction phases allow you to pinpoint triggers that may worsen psoriasis symptoms.

Reintroducing foods one at a time provides clear insights into what your body can tolerate and what it cannot.

3. Improves Gut Health

Research links autoimmune diseases, including psoriasis, to leaky gut syndrome—a condition where the gut lining becomes damaged, allowing harmful particles to enter the bloodstream and trigger immune responses.

Gut-Healing Foods in the AIP Diet:

Bone Broth – Rich in collagen and amino acids, it helps repair the gut lining and reduce inflammation.
Fermented Vegetables – Foods like sauerkraut and kimchi provide probiotics to support a healthy gut microbiome.
Non-Starchy Vegetables – These supply fiber to nourish gut bacteria and promote digestion.

How It Helps:
By healing the gut barrier, the AIP diet reduces systemic inflammation and builds a foundation for long-term health.

4. Supports Overall Health

The AIP diet prioritizes nutrient-dense foods to ensure your body gets the vitamins and minerals it needs to function optimally.

Key Nutrients in the AIP Diet:

Vitamins and Minerals – Found in leafy greens, fish, and organ meats, these nutrients support immune regulation and cell repair.
Healthy Fats – Sources like avocado, olive oil, and coconut oil provide anti-inflammatory benefits and support skin health.
Antioxidants – Found in fruits and vegetables, antioxidants combat oxidative stress, which can worsen autoimmune symptoms.

How It Helps:
A balanced, nutrient-rich diet improves:

Energy levels
Immune function
Overall well-being

This makes it easier to manage psoriasis and its associated challenges while promoting long-term health.

Foods to Avoid on the AIP Diet

In the elimination phase, you’ll avoid foods that may trigger inflammation or compromise gut health.

1. Grains

Wheat, oats, rice, corn, and barley

2. Dairy

Milk, cheese, yogurt, and butter

3. Legumes

Beans, lentils, soy, and peanuts

4. Nightshades

Tomatoes, potatoes, peppers, and eggplants

5. Seeds and Nuts

Sunflower seeds, almonds, cashews, and peanut butter

6. Processed and Sugary Foods

Soda, candy, chips, fast food, and baked goods

7. Food Additives

Artificial sweeteners, emulsifiers, and preservatives

Foods to Eat on the AIP Diet

The AIP diet isn’t about deprivation—it’s about nourishing your body with foods that promote healing and reduce inflammation.

1. Vegetables

Leafy greens, broccoli, cauliflower, zucchini, and squash

2. Fruits (in moderation to limit sugar)

Apples, berries, and pears

3. Proteins

Grass-fed beef, free-range poultry, wild-caught fish, and organ meats

4. Healthy Fats

Coconut oil, olive oil, and avocados

5. Fermented Foods

Sauerkraut, kimchi, and kombucha

6. Healing Broths

Bone broth to support gut health and collagen production

How to Start the AIP Diet

Starting the AIP diet may feel overwhelming, but breaking it down into manageable steps can make the process easier.

1. Plan Your Meals

Preparation is key to success. Without a clear plan, it’s easy to fall back on old habits.

Steps to Plan Effectively:

Create a Weekly Meal Plan: Outline breakfasts, lunches, dinners, and snacks using AIP-approved ingredients to save time.
Batch Cook: Prepare meals in advance so you always have healthy options ready.
Use Simple Recipes: Stick to beginner-friendly meals like roasted vegetables, grilled chicken, or bone broth soups.

Tip: Focus on whole, nutrient-dense foods to maintain balance and variety.

2. Stock Your Pantry

Clear out non-compliant foods and replace them with AIP-friendly alternatives to set yourself up for success.

Foods to Remove:

Processed snacks like chips, cookies, and crackers
Grains such as wheat, rice, and corn
Dairy products like milk, cheese, and butter
Sugary foods and artificial sweeteners

Foods to Add:

Vegetables: Leafy greens, squash, broccoli, and cauliflower
Proteins: Grass-fed beef, free-range poultry, and wild-caught fish
Healthy Fats: Coconut oil, olive oil, and avocado
Fermented Foods: Sauerkraut, kimchi, and kombucha
Bone Broth: For gut-healing benefits

Tip: Keep snacks like fresh fruit, carrot sticks, and homemade AIP jerky handy to curb cravings.

3. Track Your Symptoms

Monitoring your body’s response to the AIP diet helps you measure progress and identify patterns.

What to Track:

Skin Changes: Are flare-ups reducing? Is redness improving?
Energy Levels: Do you feel less fatigued?
Digestion: Are stomach issues improving?

How to Track:

Use a food and symptom journal to record meals and any changes in symptoms.
Take weekly progress photos to track visible improvements in skin health.

4. Prepare for the Reintroduction Phase

The reintroduction phase identifies which foods your body can tolerate and which ones may trigger symptoms.

How to Reintroduce Foods:

Start Slowly: Introduce one food at a time, waiting 3–5 days before testing another.
Observe Symptoms: Watch for flare-ups, fatigue, or digestive issues.
Portion Control: Begin with small portions, gradually increasing if no symptoms arise.

Foods to Test During Reintroduction:

Nightshades like tomatoes or peppers
Dairy products like yogurt
Grains like rice or oats

Tip: If a food triggers symptoms, remove it again and wait until symptoms subside before testing another food.

Common Questions About the AIP Diet

1. How long should I stay on the AIP diet?

The elimination phase typically lasts 4–6 weeks but can be extended if needed.
The reintroduction phase continues until trigger foods are identified.

2. Can the AIP diet cure psoriasis?