Absolutely!
Many vegans have reversed their autoimmune and inflammation-related symptoms (including myself) on the Vegan AIP (Auto-Immune Protocol)!
Most AIP websites endorse meat-eating. it is common to see this statement:
- Despite its heavy reliance on vegetables, AIP is not a vegetarian or vegan protocol, and it is unsafe to implement it as so.
This is a fallacy!
Legumes and nuts are traditionally associated with being high in “protein.” These are eliminated in the “Elimination Phase” of the Vegan AIP diet. However, this is meant to be temporary.
But – despite doing without legumes and nuts in the Elimination Phase of the Vegan AIP — it is entirely possible to follow the Vegan AIP and still get plenty of protein, amino acids, and other nutrients.
The secret to getting all of your nutrients is in eating a larger quantity and diversity of vegetables because — all food has protein!
What is the AIP Diet?
The basic idea behind the AIP is to eliminate foods that cause inflammation, an autoimmune response, and any associated health problems.
The AIP framework is based on the Paleo diet and eliminates foods known to cause inflammation, such as grains, seeds, nuts, dairy, sugar, processed foods, additives, and nightshade vegetables. (See the full list on my website / Vegan AIP Info tab).
Many people find that the AIP helps reduce their symptoms of chronic inflammation – such as joint pain, fatigue, digestive issues, migraines, skin problems, etc.
Ashley (Founder / Vegan AIP FB page) and other Vegan AIP FB page members – recommend eating 12 – 16 cups of veggies a day. This is roughly a full plate of veggies, 3 x a day – for those doing Vegan AIP.
This is a modification of Dr. Sarah Ballantyne’s (The Paleo Mom’s) recommendation for non-vegans to fill ⅔ – ¾ of their plates with veggies.
It is easy to eat lots of veggies if you: make green smoothies (5-6 c. greens), saute, or roast your 4+ c. veggies – for each of your 3 meals.
You can also increase your nutritional intake and potentially lower the number of veggies you might need in a day – by eating green smoothies and more raw food meals daily.
How Does a Vegan AIP Work?
Vegan AIP Elimination Phase
The “Elimination Phase” eliminates the foods that are known to cause inflammation and any associated health problems. This includes: grains, seeds, nuts, dairy, sugar, processed foods, additives, and nightshade vegetables. (See the full list on my website / Vegan AIP Info tab). This may be done gradually or all at once. I did it all at once and was seeing good results by the end of the first week. Everyone is different. Every case is different. Some people may have other issues going on and will need to further troubleshoot and eliminate other sensitivity-causing foods.
Vegan AIP Reintroduction Phase
The “Reintroduction Phase” is where you add foods back one at a time in a specific order to see how your body tolerates them so that you can test for problematic food sensitivities. (See the full “Reintroduction Phase” procedure under Vegan AIP Info on my website).
You can start Reintroduction after 30 – 60 days – if you are experiencing some improvement.
There are Four Stages to Reintroductions – that should be done in chronological order.
Stage 1 Reintroductions
- fruit, berry, and seed-based spices
- seed and nut oils
- occasional coffee
- cocoa or chocolate
- peas and legumes with edible pods (green beans, scarlet runner beans, sugar snap peas, snow peas, etc.)
- legume sprouts
Stage 2 Reintroductions
- seeds
- nuts
- chia seeds
- coffee (daily)
- alcohol in small quantities
Stage 3 Reintroductions
- eggplant
- sweet peppers
- paprika
- peeled potatoes
- lentils, split peas, and garbanzo beans (aka chickpeas)
Stage 4 Reintroductions
- chili peppers and nightshade spices
- tomatoes
- unpeeled potatoes
- alcohol in larger quantities
- gluten-free grains and pseudograins
- traditionally prepared or fermented legumes
- white rice
Vegan AIP Maintenance Phase
The “Maintenance Phase” is the third phase of the AIP.
After going through the AIP reintroduction phase to the extent you feel comfortable with at this point in your journey, you enter the maintenance phase. This phase is personalized to you – with a set of new foods that you were able to reintroduce successfully (at this time) and most likely, some that you were not.
The maintenance phase feels like a huge triumph and brings the added benefits of: Increased Nutrient Density, Increased Variety of Foods, and Increased Ease and Convenience.
FYI – Just because you were unsuccessful at reintroducing something earlier in your AIP journey does not mean you won’t ever be able to reintroduce that food (except for food allergies) later down your journey.
By the maintenance phase, you will have significantly progressed in healing your gut, balancing your microbiome, regulating your hormones, and alleviating symptoms of chronic illness – and thus are able to tolerate and enjoy an increasing variety of foods.
It is normal to encounter challenges in this phase of the Vegan AIP because you’ve made huge headways, are feeling better, experimenting, being adventurous, and relishing your newfound food freedom.
But, it’s also normal for people to go back to basics and revisit the elimination phase or the reintroduction phase throughout their wellness journey.
You may desire a reset: especially in times of illness, during stressful times, after an unsuccessful reintroduction, or during an autoimmune flare – where symptoms start creeping in again.
Foods to Avoid on the Vegan AIP
-
* See the full list on my website / Vegan AIP Info tab).
- Grains
- Beans/Legumes
- Nightshade Vegetables (tomatoes, potatoes, eggplant, peppers)
- Eggs
- Nuts and Seeds
- Spices that come from seeds (i.e. cumin, caraway, etc.)
- Dairy
- Algae
- Alcohol
- Coffee
- Artificial Food Additives
- Artificial Sweeteners
- Highly Processed Oils
- Refined Sugars
Foods You Can Eat on the Vegan AIP
-
* See the full list on my website / Vegan AIP Info tab).
- Fresh fruit and vegetables (except for nightshades)
- Whole food starches – sweet potatoes, yams, rutabaga, turnips, etc.
- Fermented foods – saerkraut, kefir, kombucha, kimchi, etc.
- Cold-pressed oils – olive, avocado, and coconut oils
- Honey or maple syrup in small amounts
- Green or black teas
- Herbs
- Spices that don’t come from seeds
- Veggie Broth
How Much Protein Do You Need Each Day?
Those on the Vegan AIP get our Protein from all of the food we eat. We recommend eating 12-16 cups of veggies daily (measured raw).
Again – it is easy to get in lots of veggies if you: saute them, roast them, eat them in smoothies and eat big yummy salads.
Dr. Brooke Goldner, who cured herself on a Vegan diet, has this to say about the “Protein Myth”~
We focus on Protein because – it was the first Macro-Nutrient (Proteins, Carbs, Fat) – that scientists ever discovered. So, we thought it was the answer to everything.
Soooo the Meat and Dairy Industries latched onto that info, fueled it with their aggressive advertising and marketing – and for a long time now, it has become ingrained as the “truth”!
Dr. Goldner says — we now know – that there is Protein in everything. Protein is a macronutrient made up of amino acids. Amino Acids are in everything.
You collect amino acids from all the foods you eat – even if it is all vegetables, your body can use those amino acids to create all the protein it needs.
So….There is No Need to — Just Eat Protein – i.e. eat protein powder, meat, eggs, milk – or anything like that because your body can create any protein you need from the amino acids from the foods you are eating.
We get all of our muscles from plants. We don’t need to eat meat. Have you noticed that all of the largest, muscular animals on the planet and the ones humans eat – are herbivores?
Dr. Goldner summarizes with: So, all the nutrition mythology that says otherwise – Is Not True!
In light of all the enlightening info above– All of us on this journey do recommend consulting with a health practitioner you like and can trust. Many people like Functional Medicine doctors or Alternative doctors (Naturopaths, Acupuncturists, etc). Every person is different. But, definitely see a doctor if you have any questions regarding:
- Long-term nutrient deficiencies you may have had.
- You think you have different needs: i.e. an athlete or pregnant woman.
- If you are intolerant to many vegetables that are AIP Compliant – possibly due to a gut infection or GI tract issue.
- Or, you just don’t think your body is absorbing your nutrients.
Is a Vegan Diet Inflammatory?
Many people have cured diseases – just by becoming Vegan!
And, as Vegans – we have Already Eliminated many Inflammatory Causing Foods.
Dr. Brooke Goldner specifies below – the animal products associated with various diseases.
Milk: Is associated with prostate and ovarian cancer, estrogen, type 1 diabetes, autism, increases acidity, osteoporosis (none in china – because they don’t drink milk), allergies (eczema, food allergies, asthma). In addition, there is Pus and anti-biotics in milk.
- Broccoli, kale, green leafy veggies – are much better sources of calcium
Eggs, Meat –
1½ million people who eat processed meat – are associated with death from all causes (Mayo Clinic).
There is a 25-50% decrease in deaths from eating decreased or no meat.
Processed meat (bacon and hotdogs) – is class A carcinogen.
The other meat – class B. Doubles your chance of dying.
Meat ~ increases acidity, bone loss, type 2 diabetes. High blood sugar is not caused by fruit – it’s caused by eating meat (which blocks insulin receptors).
Some of us Vegans, however – need to go a step further by eliminating other foods – which can cause Inflammation such as:
grains, legumes, seeds, nuts, sugar, processed foods, additives, and nightshade vegetables. (See the full list on my website / Vegan AIP Info tab).
Among many others, I am so grateful to have discovered the Vegan AIP. It has allowed many of us to successfully put many of our autoimmune and inflammation-related symptoms into remission, connected us with a supportive community, and given us hope and our lives back.
I know you can experience the same, too!!
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~ If you have decided that you want to try the Vegan AIP:
- To deal with some autoimmune condition or chronic illness
- And you would like some help support and help to get started
** Then Please Check Out My:
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Vegan AIP was the perfect thing to get me back on track, and I’ll bet it can do the same for you.
In Vibrant Health ~
Tanya
ThriveHealVegan.com
Foodie, Traveler, Blogger, Healer, Writer, Artist, and More!
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