The Autoimmune Protocol (AIP) is a dietary approach aimed at reducing inflammation and managing symptoms associated with autoimmune diseases. It involves an initial elimination phase where potentially triggering foods are removed, followed by a careful reintroduction phase to identify individual food sensitivities.
If you’ve completed the elimination phase and are ready to explore which foods you can successfully incorporate back into your diet, this article is for you.
At Functional Nexus, the reintroduction phase is a common topic within our Functional Foundation Programme ,and we understand that it can feel both liberating and a little daunting.
We often hear questions like:
“How do I know when I’m ready to start reintroducing foods?”
Typically, individuals experience a noticeable reduction in their autoimmune symptoms, such as decreased pain, improved energy levels, and better sleep. It’s important to feel stable and have your symptoms well-managed before reintroducing.
“What foods should I reintroduce first?”
There’s no one-size-fits-all answer. Many start with foods that are nutrient-dense and generally less problematic for most people, such as egg yolks, ghee (if tolerated), or small amounts of nightshade-family fruits like blueberries.
“How much of a food should I try?”
Starting with a small, well-defined portion is key – for example, a quarter of an egg yolk or a teaspoon of ghee.
“How long should I wait between reintroductions?”
Patience is paramount! We generally recommend waiting 5-7 days between introducing new foods. This allows ample time to observe your body’s reaction.
“What if I react to a food?”
Don’t panic! If you experience a return of symptoms, even mild ones, it’s a clear sign that your body isn’t ready for that food yet. Note the reaction, stop consuming the food, and allow your body to return to its baseline before attempting another reintroduction.
To help you navigate this crucial phase with confidence, here are our Top 5 Tips for a Successful AIP Reintroduction –
- Go Slow and Steady – Resist the urge to rush the process. Introducing one food at a time with adequate spacing allows you to clearly identify any reactions.
- Keep a Detailed Food and Symptom Journal – This is your most valuable tool. Document exactly what food you reintroduced, the portion size, and any symptoms you experience (even seemingly minor ones), including when they occur and their severity.
- Start with High-Quality, Single-Ingredient Foods – This makes it easier to pinpoint the culprit if a reaction occurs. Avoid processed foods with multiple ingredients during the initial reintroduction trials.
- Be Mindful and Present – Pay close attention to how your body feels after consuming a reintroduced food. Notice any changes in energy levels, digestion, skin, mood, or sleep.
- Trust Your Body – You are the ultimate expert on your own body. If something doesn’t feel right, even if it’s a food that is generally considered “safe,” listen to those signals.
Beyond Reintroduction – Uncovering Your Root Causes with Functional Nexus
While the reintroduction phase helps you identify trigger foods, at Functional Nexus, we believe in going deeper to understand the why behind your sensitivities. Our Functional Foundation Programme is designed to explore the root cause and reasons for your autoimmune condition. We work with you to investigate factors such as gut health, inflammation, nutrient deficiencies, hormonal imbalances, and stress.
Our team can provide additional support during your reintroduction journey by:
- Creating a Personalised Reintroduction Plan – Tailoring the order and pace of reintroductions based on your individual history and needs.
- Interpreting Your Food and Symptom Journal – Helping you identify patterns and understand your body’s responses.
- Offering Strategies for Managing Reactions – Providing guidance on how to soothe symptoms and support your body if you experience a flare-up.
- Addressing Underlying Imbalances – Developing a comprehensive plan to address the root causes contributing to your autoimmune condition and food sensitivities.
Ready to Take the Next Step in Your Healing Journey?
The reintroduction phase of AIP is a significant step towards greater understanding and freedom with food. If you’re looking for personalised guidance, expert support, and a deeper dive into the root causes of your autoimmune condition, we invite you to connect with the Functional Nexus team HERE . Learn more about our Functional Foundation Programme and how we can empower you on your path to optimal health and well-being.
We’re here to support you every step of the way.
