How Do You Eat The AIP (Autoimmune Protocol) Vegetarian?

What Can You Eat on a Vegetarian AIP (Autoimmune Protocol) Diet?

There are people with Autoimmune Diseases and Chronic Diseases in every diet / lifestyle category: vegans (the various kinds of vegans), vegetarians (the various kinds of vegetarians), and various kinds of meat-eaters.

The AIP lifestyle / framework / diet already eliminates eggs and dairy, especially in the “elimination phase” (1st phase lasting at least 30 days).

So, if you want to try the AIP and you are a vegetarian – you would essentially be doing the vegan AIP – which is entirely doable! This is despite what many non-vegan AIP’ers will say!

Many of us who have reversed, put many symptoms into remission – and, have experienced profound healing and the relief, joy, and freedom that comes from successfully doing the Vegan AIP.

You Want To Avoid these – if you are a Vegetarian who wants to try the AIP Diet?

*See the Full List on my website / under: Vegan AIP Info

Gluten and grains
All dairy
Legumes
Nightshade vegetables i.e., tomatoes, eggplant, peppers, and potatoes.
Nuts and seeds
Alcohol.
Coffee (beans are avoided).
Synthetic additives i.e., food dyes, preservatives, gums, and highly processed sugars.
Seed-based spices

These Foods Are Allowed – if you are a Vegetarian who wants to try the AIP Diet?

*See the Full List on my website / under: Vegan AIP Info

Vegetables – excluding nightshade vegetables.
Fresh and dried fruit – excluding goji berries.
Fresh and/or dried herbs and spices – excluding seed-based spices.
Healthy fats such as avocado oil (& avocados), olive oil and coconut oil.
Natural sweeteners (in moderation) such as honey (but, we avoid this as Vegans), maple syrup, molasses, coconut sugar.
Fermented foods such as sauerkraut, kimchi, kombucha and coconut kefir.
Vinegars and pickled veggies.
Certain gluten-free flours: cassava flour, tapioca starch, arrowroot, coconut flour, plantain flour, green banana flour.
Teas (caffeinated and herbal).

Transitioning to AIP from a Vegan or Vegetarian Diet

Many folks come to the AIP (Autoimmune Protocol) having spent long periods as vegans or vegetarians. While a transition to the elimination phase of AIP – is quite a learning curve wherever you are starting the AIP –

– there is absolutely no reason you need to start eating meat to heal your autoimmune or chronic illness symptoms and achieve healing and vibrant health!

– While diet is important – it is important to note that the AIP diet / lifestyle CAN BE modified for the Vegan and Vegetarian – to substantially enhance the nutrient value and optimize the healing process.

There are many individual reasons why folks choose to avoid animal products (including health, ethics, or religion).

In fact – there are many cases of people who have cured their autoimmune diseases / chronic illnesses – with vegan diets alone.

However, some of us have to go a step further to integrate the vegan AIP approach.

There is such a wide range of vegan and vegetarian diets out there.

Those who might live on cheese (dairy) & bread (gluten) or chips & salsa
Those who live on “Processed” vegan “Junk” foods (pizza, veggie burgers, etc.)
Those whose vegan diets consist of whole food-based, nutrient-dense meals (not processed)
Raw food vegans
Fruitarians
Everything in between…
And those of us on the Vegan AIP (AutoImmune Protocol) — eat a nutrient-dense, highly diverse veggie diet while eliminating other inflammatory foods.

So, You Can be Vegan and be eating diets that are:

Full of nutrition, plant diversity, nutrient-dense (but still eating some potentially inflammatory foods)
Full of nutrition, plant diversity, nutrient-dense (while eliminating potentially inflammatory foods – like the Vegan AIP)
Lacking in plant diversity, quantity, and nutrition.

One of the big problems is that many vegans and vegetarians eat a lot of tasty and convenient – but very processed foods,

Most “Processed” vegan foods are full of — soy, gluten, chemicals / additives, grains, nightshades, legumes, and seeds – which are known to be inflammatory, especially if your immune system is struggling. (* See the full list of Vegan AIP “Yes” and “No” foods under my Vegan AIP Info / menu tab).

So – even if you are eating a nutrient-dense diet, full of plant diversity – you may still need to eliminate some of the other inflammatory foods (mentioned above in the foods to avoid list) to heal successfully!

Your standard western doctors are usually not experts regarding the food / illness connection. However, on the vegan AIP, we still recommend finding some kind of health practitioner who you trust, who will listen to you, and offer other support. Most of us prefer alternative and complementary doctors: functional doctors, naturopaths, acupuncturists, etc.).

While an actual diagnosis from a doctor is a potentially long and frustrating process, embracing the vegan AIP diet is a way that you can quickly take control of your health. Many of us who did that saw significant results within weeks.

On the vegan AIP – besides eating a nutrient-dense, highly diverse diet of veggies – we advocate eating high quantities of veggies daily – to get the necessary nutritional intake and deeply support the healing process.

As with the transition to any new eating protocol – the learning curve can be a challenge while we are figuring it out.

But, as you eliminate all of the vegan and vegetarian processed foods and all of the other inflammatory foods (nightshades, legumes, seeds, nuts, dairy, gluten, grains, additives, etc.) – there is definitely room for more veggies.

The AIP (Autoimmune Protocol) forerunners – have advocated for a high vegetable intake from the very beginning (around 2013).

Dr. Sarah Ballantyne advocates eating over 8 servings of fruits and vegetables per day. Dr. Terry Wahls has advocated for at least 9 cups of fruits and vegetables per day (3 cups of leafy green vegetables, 3 cups of sulfur-rich vegetables, and 3 cups of colorful fruits and vegetables).

We on the vegan AIP also look strongly to: Dr. Brooke Goldner, who healed herself from long-term Lupus – with a vegan diet of raw veggies and green smoothies!

All Veggies and Fruit Have Protein!!

So, don’t worry about that. Dr. Brooke Goldner talks extensively on the “Protein Myth” – started by the meat and dairy industries!

Again, the secret to getting enough protein – is in the large quantity and diversity of veggies – and, some fruit (it’s better not to overdue it on sugar).

And…what is that quantity of veggies needed?

We on vegan AIP – advocate: 12 – 16 cups of veggies (& some fruit a day)!

YES! You can do this!

Veggies shrink down – So….

Saute those veggies
Roast those veggies
Eat your veggies in daily green smoothies
Eat huge salads

While this is a lot of veggies – the vegan AIP in most cases – is not meant to be forever. And – you are not meant to stay in the “elimination phase” forever.

Everyone is different and every case is different! But, Ideally – once we are experiencing some healing (30 days minimum) – we want to start the “reintroduction phase” – to potentially expand our diets – while being able to reintroduce some of our favorite foods.

You should NEVER implement AIP as a vegan or vegetarian!

FALSE!!!

The elimination phase of AIP removes grains, legumes, dairy, nuts, seeds, and eggs, which still leaves room for you to get all of the nutrients you need from the wide diversity of plants.

Despite its heavy reliance on vegetables, AIP is not a vegetarian or vegan protocol, and it is unsafe to implement it as so.

FALSE!!!

As described above – to implement Vegan AIP safely, you need to be able to eat enough veggies while being conscious of rotating veggies and keeping your diet veggie diverse. In this way, you can meet your protein and nutrient needs.

So….Can You Be Vegetarian And Do Aip?

ABSOLUTELY!!

But, f.y.i. – doing AIP as a vegetarian means doing AIP as a vegan – since dairy products are also eliminated.

So, in summary ~

In the “elimination phase” – you want to eat large and diverse quantities of veggies (except nightshades), and avoid seeds, nuts, grains, and processed foods / additives.

Getting other necessary nutrients ~

While we recommend seeking out a trusted health practitioner to offer other support – most of us also take a variety of nutritional supplements daily.

Some common ones we take are:

B12, Vit C, Nac (N-acetyl cysteine), curcumin, zinc, quercetin (critical for zinc absorption), D3/K2, methylfolate, multivitamin with biotin, iron 25, turmeric, magnesium glycinate, CoQ10, probiotics, Methylated B complex, omega-3, probiotics, vegan DHA

Check ingredients / additives for compliancy

I hope all of these tips – give you Vegetarians and Vegans hope that you can profoundly heal without having to eat meat! And…for those of you who want to make the leap to our side – we would be happy to have and support you!

FOR MORE INFO AND SUPPORT:

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~ My Website is full of Delicious Vegan AIP Recipes and Info to get you started on Vegan AIP.

~ If you have decided that you want to try the Vegan AIP: