The Autoimmune Protocol (AIP) diet is a strict elimination diet designed to reduce inflammation and heal the gut, but for many, a full AIP diet can feel overwhelming. That’s where the Modified AIP Diet comes in—a more flexible and sustainable approach while still reaping the benefits of autoimmune-friendly eating.
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The Modified AIP Diet is a less restrictive version of the traditional Autoimmune Protocol (AIP). It allows some reintroductions while still focusing on gut healing and inflammation control.
Key Differences Between AIP and Modified AIP
| Feature | Traditional AIP | Modified AIP |
|---|---|---|
| Grains | ❌ Eliminated | ✅ Some tolerated grains (white rice, sprouted grains) |
| Dairy | ❌ Eliminated | ✅ Some tolerate ghee, A2 dairy |
| Nightshades | ❌ Eliminated | ✅ Some low-inflammatory nightshades (peeled/de-seeded tomatoes) |
| Legumes | ❌ Eliminated | ✅ Some tolerate lentils and sprouted legumes |
| Seeds & Nuts | ❌ Eliminated | ✅ Some allow soaked almonds, sunflower seeds |
| Coffee & Chocolate | ❌ Eliminated | ✅ Some include organic coffee and 85% dark chocolate |
Who Should Try the Modified AIP Diet?
A modified approach may work best for:
✅ Those who’ve already done the AIP elimination phase and want to reintroduce foods carefully
✅ People struggling with strict AIP compliance but still want autoimmune relief
✅ Athletes & active individuals who need more carbohydrates and protein
✅ People without severe autoimmune symptoms but want gut health support
Learn more about Autoimmune-Friendly Breakfast Recipes
How to Follow the Modified AIP Diet
1. Start with a Base of Whole, AIP-Friendly Foods
Even in a modified version, nutrient-dense foods should be the foundation:
- Grass-fed meats & wild-caught fish 🐟
- Bone broth & collagen-rich foods 🍲
- Fermented foods (coconut yogurt, sauerkraut) 🥬
- Leafy greens & gut-friendly veggies 🥦
- Healthy fats (olive oil, coconut oil, avocado) 🥑
2. Introduce Low-Risk Reintroduction Foods
Some foods that are easier to digest and less inflammatory include:
- White rice (well-soaked and cooked)
- Peeled & de-seeded tomatoes 🍅
- Soaked nuts & seeds
- Ghee & A2 dairy products
3. Pay Attention to Your Body’s Reactions
After reintroducing foods, track your symptoms:
✔️ Good Signs: No bloating, stable energy, clear skin
❌ Bad Signs: Brain fog, fatigue, joint pain, breakouts
Try this AIP-Friendly Food Sensitivity Tracker to monitor your reintroductions.
Modified AIP Meal Ideas
Breakfast: AIP Porridge with a Twist 🍚
- Coconut milk + mashed sweet potatoes + cinnamon
- Add a few soaked almonds (if tolerated)
Lunch: Nourishing Bone Broth Bowl 🍲
- Bone broth, shredded chicken, steamed greens
- Serve with white rice (if tolerated)
Dinner: Easy One-Pan Salmon & Roasted Veggies 🐟
- Wild salmon, roasted carrots, and AIP-friendly pesto
Check out AIP Lunch Ideas
Have you tried modifying AIP? Let us know what works for you in the comments!
FAQs About the Modified AIP Diet
Yes! While rice is not part of strict AIP, white rice is often reintroduced first since it’s lower in anti-nutrients than brown rice..
Yes, but only in small amounts. Soaking nuts and seeds reduces phytic acid, making them easier to digest.
Yes, dark chocolate (85%+) is often well-tolerated in the modified AIP phase if dairy-free and sugar-free.
It depends! Many people tolerate ghee and A2 dairy but still avoid cow’s milk.
If you’ve completed strict AIP and feel ready for gentle reintroductions, a modified approach could work well for you.
The strict AIP diet includes:
✔️ Grass-fed meats & wild fish
✔️ Vegetables (except nightshades)
✔️ Bone broth & fermented foods
✔️ Healthy fats like coconut, avocado, and olive oil
✔️ AIP-friendly herbs and spices
The Modified AIP Diet allows some reintroductions while still focusing on gut healing. This includes:
✅ White rice
✅ Certain dairy (ghee, A2 milk)
✅ Nuts & seeds (if soaked/sprouted)
✅ Peeled, de-seeded tomatoes
The Autoimmune Protocol (AIP) diet is a nutrient-dense, anti-inflammatory diet designed to help people with autoimmune diseases. It eliminates:
❌ Grains, dairy, legumes, nightshades
❌ Nuts, seeds, processed foods, added sugars
Check out our recommended AIP meal planning tools to make your diet easier!
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