Tag Archives: healing gut

AIP – 30 Day Reset Phase – Allowed and Banned Foods

Before adopting the AIP diet for your autoimmune disease (Hashimoto’s, Graves, Lupus, Celiac or others), you may wonder what this diet can do for you and your symptoms. In this article I’m going to explain the role of the diet and the allowed foods list in the simplest words and by real examples.

Ruxandra Cuna

First things first, what is the AIP diet?

The Autoimmune Paleo diet starts from the idea that most autoimmune diseases are caused by a leaky gut syndrome. In simple words, this can be explained as below.

By triggers like eating unhealthy foods, by stress and excesses, our gut is attacked by inflammations that create small holes in the membrane of the intestine and get toxins spread out into our immune system. This way, our immune system reacts to these toxins and starts attacking organs in our body, like in the examples below:

  • it attacks thyroid in Hashimoto’s or Graves Disease
  • it attacks small intestine in Celiac disease
  • it attacks the immune system itself by Lupus

So the purpose of the AIP diet is to heal the inflammations, or holes in the gut and make it recover, to prevent these inflammations from leaking toxins into our immune system. But for this gut healing process to take place, the gut needs an initial recovery period, which is the 30 days (or even more) Reset Period, during which the AIP diet only allows anti-inflammatory foods. These specific foods are meant to heal the membrane of the gut and stop the autoimmune symptoms.

While it has ben proven that the AIP diet helps in most autoimmune conditions, there is also a slight possibility that it may not work in some cases, most likely because there are also other measures to take for healing autoimmune. These are a change of lifestyle with more rest, less stress and a gradual elimination of the triggers causing autoimmunity in general. But it’s definitely Worth trying, just considering that it’s such a healthy choice it can’t actually do harm to the body.


The AIP diet has two main phases:
  1. The 30 day Reset Phase-extended until up to 90 days if needed, or until symptoms improve considerably and antibody blood tests also back up the efficiency.
  2. The Re-introductions Phase – which follows right after the Reset Period and involves the gradual and careful re-introduction of the foods that have been banned in the 30-90 day Reset Phase.

Now let’s take the 1st phase separately, the Reset Phase, and see what we’re allowed to eat 🙂


The 30 days Reset Phase – Allowed and Banned Foods List

Like mentioned above, the 30 day Reset Phase may be extended to up to 90 days if the symptoms of your disease are not yet improved considerably, or if your antibody blood tests are not modified for the best.

I’ve been quite strict on my 30 days Reset Phase, making it 45 days Reset in my case, as I wanted to make sure I offer my gut enough time to heal by eating all organic and anti-inflammatory foods.

Here’s what you’re allowed to eat in the Reset Phase:

Meat (Grass fed or Organic)

PorkLamb
ChickenGoat
Offal (liver, heart, tongue, kidney)Duck
BeefGoose
RabbitFish-Seafood (moderate for Hyper)

Vegetables (Excluding Beans + Peas + Nightshades: tomatoes, eggplants, peppers, potatoes)

Sweet potatoSpinachBrussel SproutKale
BeetsBroccoliButternut SquashMushrooms
RadishRed OnionLettuceCarrots
ParsleyPumpkinSquashAvocado
Celery + rootParsnipOkraBok Choy
CauliflowerCabbageZucchiniLeeks
Acorn SquashCucumberSquashJicama
ArtichokeFennelTurnipsEndive
AsparagusGreen onionCassava

Healthy fats

Olive oil (for salads)Coconut oil (high temp cooking)
Avocado oilDuck fat
Pork lardBeef tallow

Fruit (maximum 2 servings per day, non-tropical fruit recommended)


ApplesPearsBerries
BananasCoconutPineapple
MangoPlumsMelon

Spices

BasilTurmenicChives
GarlicGingerDill
CilantroSaltRosemary

Flour

Coconut flourArrowroot powder
Cassava flourPlantain flour
Tiger-nut flourTapioca flour

Miscellaneous

Gelatin (grass fed)Tapioca pearls
Carob powderBaking powder (gluten-free)

Here’s what you’re not allowed to eat in the Reset Phase

Gluten and grains

WheatRiceQuinoa
CornAmaranthRye
BarleyMilletSorghum

Dairy (only banned in the Reset Phase)

MilkCheese
YoghurtGhee
ButterCream

Nightshades (only banned in the Reset Phase)

TomatoesEggplants
PotatoesPeppers
Red spicesGround cherries

Legumes (only banned in the Reset Phase)

BeansPeas
Soy beans Lentils

All nuts and seeds (only banned in the Reset Phase)

SunflowerPeanutsWalnuts
CoffeeCocoaPumpkin
HazelnutsAlmondsCashew

Miscellaneous (only banned in the Reset Phase)

Eggs
Alcohol

I will return shortly with the article on the 2nd phase of the diet, the re-introductions phase. Meanwhile, you can get inspiration from my daily recipes and start healing your autoimmunity. 🙂

The recipes I post on the blog are 100% AIP compliant, with special mention in case some ingredients may not be allowed in the Reset Phase, but are to be introduced in the Re-introductions phase. For example, if I use Eggs in a recipe, I will sure mention that Eggs are not allowed in the Reset Phase and suggest a replacing option for them, for example gelatin egg, which can be used in the Reset Phase.

Ruxandra Cuna

I hope the AIP foods list will help up at least as much as it helped me and I’m here to support you on your autoimmune healing journey with an open heart 🙂

You can refer to the comments section or to the AIP and Paleo Facebook page and group for any support in your autoimmune healing through AIP!

Coconut Bread Rolls – AIP and Paleo

I missed bread during my AIP diet! Guilty as charged! Just wanted to remember the taste of baked flour in my mouth after almost 2 months of being on a strict AIP diet (in elimination phase).

So I put together some ingredients that gave me these delicious AIP bread rolls I’m very proud of!

Of course they’re gluten-free, egg-free and dairy free and they served me as a great side-dish for my delicious traditional Romanian “bucket meat”.

Here’s what I put in them (measurement unit in grams for flour and ml for liquid):

  • 180 g tapioca flour
  • 40 g coconut flour – I used my favorite from Swanson:
  • 2/3 tsp baking soda
  • 1 tsp ground Himalaya salt
  • 1 tsp garlic powder
  • 2 Tbsp gelatin for making a gelatin egg
  • 80 ml water
  • 1 Tbsp apple cider vinegar
  • 4 Tbsp olive oil, for brushing the rolls
  • 1 Tbsp thyme, for sprinkling over the baked rolls

Here’s how I made my rolls:

  • I first preheated my oven at 200 C or 400 F.
  • I mixed all the dry ingredients in a bowl until well combined (tapioca and coconut flour, garlic powder, salt and baking soda).
Dry ingredients before mixing
  • I then started working on my gelatin egg: I put the water in a small saucepan and sprinkled the gelatin over evenly, making sure it does not create any clumps! I let it sit for 5 minutes and then put the pan on medium heat for one more minute. I then started to stir slowly until I made sure it is all dissolved.
  • Once dissolved, I put the gelatin egg and the apple cider vinegar in the bowl with the dry ingredients and mixed them using a wooden spoon until dough was formed.
  • I let the dough rest for 5 minutes and prepared for creating my rolls by dusting some tapioca flour on my hands to make sure the dough doesn’t stick.
Dough ready for shaping
  • I then divided the dough into eight separate pieces, trying to make them all as equal sized as possible. I then modeled the pieces as rolls and placed them on the baking tray lined with a parchment paper, making sure there’s enough space between them.
  • Before putting them in the oven, I brushed them with olive oil until completely covered and baked them for 12 minutes. I then took them out and brushed them again with olive oil to make sure they turn to a golden color. I put them back in the oven and baked them again for another 12 minutes. Then I took them out and brushed them again with olive oil for the third time and let them bake for another 2-3 minutes or until their crust turned to golden.
  • After the last round of baking I took them out of the oven and sprinkled thyme on all the rolls.

They turned out delicious!

Garlic coat Chicken Livers – AIP and Paleo

Fried Cchicken liver - Paleo and AIP recipe.

Garlic is one of my favorite flavors! It’s incredibly healthy, keeps the flu away and it gives a special, unique taste to any food. In the AIP diet, with all the food restrictions I had to cope with, garlic has been my savior many times, as I eat a lot of meat, which needs flavor.

In this article we’re not talking about meat, but about offal, which is allowed in the AIP and Paleo diets, and my favorite type of offal is the chicken liver.

So I decided to fry the chicken liver in a more original way, that is with garlic flavor.

Here’s what I used:

  • 800 g chicken livers
  • 1/2 cup coconut flour
  • 1 tbsp garlic powder
  • 1 tbsp granulated oregano
  • 1 tsp sea salt
  • 2 tbsp coconut oil

Here’s how I’ve done it:

  • I mixed all the dry ingredients together in a bowl (coconut flour, garlic powder, oregano and sea salt), until well combined
  • I then tossed the chicken livers one at a time, to coat well in the mixture.
  • I heated the coconut oil on medium heat in a frying pan and placed the first batch of livers inside, making sure I left a bit of distance between them.
  • I left them for 3,5 minutes on one side and used a pot cover to make sure they smoother well.
  • After 3,5 minutes I turned them on the other side and used the pot cover again.
  • I repeated the process for the remaining livers, adding more coconut oil to the pan as needed.

They turned out delicious! You can serve them with raw salad or any other side of your choice.

Enjoy!