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The Paleo Autoimmune Protocol

A Quick Reference Guide of Foods To Include and Eliminate in

The Paleo AIP

by

Anne Angelone

COPYRIGHT © by ANNE ANGELONE 2013

All Rights Reserved.

No part of this publication may be reproduced in any form or by any means, including scanning, photocopying, or otherwise without prior written permission of the copyright holder.

ISBN-13: 978-1484045176 ISBN10: 1484045173

Disclaimer

This program manual is not intended to provide medical advice nor should it take the place of any medical advice or treatment from your personal physician.

Readers are advised to consult their own doctors or other qualified health professionals regarding the treatment of medical conditions.

The author shall not be held liable or responsible for any misunderstanding or misuse of the information contained in this program manual or for any loss, damage, or injury caused or alleged to be caused directly or indirectly by any treatment, action, or application of any food or food source discussed in this program manual.

The statements in this program manual have not been evaluated by the U.S. Food and Drug Administration.

This information is not intended to diagnose, treat, cure, or prevent any disease.

To request permission for reproduction or to inquire about private or group nutritional consulting or classes, please contact:

Anne Angelone, MS, Licensed Acupuncturist

website: www.paleobreakthrough.com

http://www.paleobreakthrough.com/

Table of Content THE PALEO AUTOIMMUNE PROTOCOL .............................................................................. 1 TABLE OF CONTENT ........................................................................................................... 3 THE PALEO AUTOIMMUNE PROTOCOL .............................................................................. 1 FOODS TO INCLUDE ........................................................................................................... 1 THE PREMISE.................................................................................................................... 18 THE PALEO AUTOIMMUNE PROTOCOL ............................................................................ 20

Foods To Include ........................................................................................................... 20 Fruits ......................................................................................................................... 20 Fruit FODMAPs .......................................................................................................... 20 Vegetables ................................................................................................................. 20 Vegetable FODMAPs ................................................................................................. 20

Dense carbs ............................................................................................................... 21 Dense carb FODMAPs ............................................................................................... 21 Vegetable SIBO caution ............................................................................................. 21 Fungi .......................................................................................................................... 21 Wild fish .................................................................................................................... 21 Meat .......................................................................................................................... 21 Milk and yogurt ......................................................................................................... 21 Coconut FODMAPs .................................................................................................... 22 Fats ............................................................................................................................ 22 Coconut ..................................................................................................................... 22 Coconut FODMAPs .................................................................................................... 22 Beverages .................................................................................................................. 22 Teas ........................................................................................................................... 22 Fermented foods ....................................................................................................... 22 Condiments ............................................................................................................... 23

Herbs and spices ....................................................................................................... 23 Sugar substitutes................................................................................................................... 23 Superfoods to include ............................................................................................... 24 Immune balancing foods to include .......................................................................... 24 Foods to Eliminate..................................................................................................... 24 Caution Foods ........................................................................................................... 29 SIBO ........................................................................................................................... 29 High Salicylate Foods................................................................................................. 29

High Histamine Foods ............................................................................................... 30 High Oxalate Foods ................................................................................................... 30 Reintroduction of Foods ............................................................................................ 30

ABOUT.............................................................................................................................. 32

The Paleo Autoimmune Protocol Anne Angelone

Page 1


Foods to Include

Apple cider vinegar, balsamic vinegar, coconut vinegar, red boat fish sauce and coconut aminos.

BEVERAGES TO INCLUDE: Filtered or distilled water, herbal tea, mineral water, broths, freshlymade veggie juice, green smoothies, kefir water, coconut kefir,kombucha.

FOODS TO INCLUDE: Coconut oil, coconut butter, coconut flour, coconut milk, coconutcream, coconut yogurt, coconut kefir, unsweetened coconut flakes,coconut aminos.

FODMAPs: Dried coconut, coconut flour, coconut cream, coconut milk, andcoconut butter.

CONDIMENTS TO INCLUDE:


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Extra virgin olive oil, avocado oil, coconut oil, red palm oil, tallow from grass-fed beef or lamb, lard from pastured pork. Caution nut and seed based oils; flaxseed oil, sesame oil, walnut oil, hazelnut oil, and macadamia nut oil.

Sauerkraut, pickled ginger, pickled cucumbers, coconut yogurt, coconut kefir, kefir water, kombucha, kimchi, pickles fermented with salt, beet kvass, lacto-fermented vegetables and fruits such as fermented beets, carrots, and green papaya.

DENSE CARBS TO INCLUDE: Acorn squash, beets, butternut squash, plantain, lotus root, sweetpotato, taro, yams. cassava root, manioc, tapioca, yucca. SIBO Caution: sweet potato, yams, cassava root, manioc, tapioca,yucca, plantain, lotus root.

FODMAPs: Butternut squash, sweet potatoes, yams.

FATS AND OILS TO INCLUDE:

FOODS TO INCLUDE (In the Autoimmune Protocol):


Page 3

Button mushrooms, oyster, portabella, chanterelle, puffball, crimini, etc.

All mushrooms.

Apples, apricots, asian pears, bananas, blueberries, blackberry, boysenberry, cherries, cranberry, figs, grapefruit, cherries, lemons, limes, melons, nectarine, oranges, peaches,

kiwi, pears,

persimmons, plums, pluots, plantains, pomegranate, raspberry, strawberry. caution: high glycemic fruits, watermelon, mango, pineapple, raisins, grapes, dried fruits, dehydrated fruits.

Plantains, green bananas

Apple, apricots, cherries, nectarines, peaches, pears, persimmon, plum, pluots.

FOODS TO INCLUDE :

FODMAPs:

FRUITS TO INCLUDE:

SIBO CAUTION:

FODMAPs:


Page 4

Ginger, rosemary, basil, cilantro, dill, lemongrass, peppermint, oregano, parsley, sage, sea, salt, thyme, tarragon, turmeric, spearmint, marjoram, mace, chives, chamomile, chervil, cinnamon, bay leaves, cloves, horseradish, saffron, sea salt.

Eat in moderation: Watermelon, mango, pineapple, raisins, grapes, dried fruits.

Coconut milk, unsweetened coconut yogurt, unsweetened coconut kefir.

Dried coconut, coconut flour, coconut cream, coconut milk, coconut butter.

and

HERBS AND SPICES TO INCLUDE:

FOODS TO INCLUDE:

FODMAPs:


Page 5

Beef, chicken; quail, squab, duck, goose, turkey, Cornish game hen; pasture-raised lamb, pork, buffalo/bison, goat, emu, ostrich, sausage, (without fillers or nightshade spices); liver, kidney, heart, organic sliced meats (gluten, sugar free), uncured nitrate/nitrite-free deli meats and bacon from grass-fed/pastured beef/pork.

Cinnamon, mint and ginger. Caution use in moderation: honey, maple syrup, molasses, unrefined cane sugar, and date sugar.

Asparagus, arugula, artichoke, avocado, basil, beet, beet greens, broccoli, broccoli rabe, burdock, bok choy, cabbage, carrots, cauliflower, celery, chard, chicory, collards, chard, cucumber, scallion, jerusalem artichoke, jicama, kale, kohlrabi, lambsquarters, leeks, lettuce, mustard, nettles, okra, onions, purslane, spinach, summer squash, turnips, artichoke hearts, Brussels sprouts, daikon radish, zucchini, fennel root, dandelion greens, red cabbage, green cabbage, napa cabbage, water chestnuts, watercress, radish, shallot, turnips.

MEATS TO INCLUDE:

SUGAR SUBSTITUTES TO INCLUDE:

FOODS TO INCLUDE:


Page 6

Artichoke, asparagus, avocado, beet root, broccoli, Brussels sprouts, butternut squash, all cabbage, cauliflower, celery, fennel bulb, garlic, leeks, mushrooms, okra, onions, pumpkin, radicchio, sauerkraut.

Salmon, mackerel, herring, halibut, shellfish, oysters, cod, tuna, flounder, sardines, hake, skate, trout, red snapper, etc.

FODMAPs:

FOOD TO INCLUDE:


Page 7

ALCHOL

FOODS TO INCLUDE In The Autoimmune

Protocol

FOODS TO ELIMINATE In The Autoimmune

Protocol

Avoid all alcohol.

ALL PROCESSED FOOD

Avoid: cured meats, sugar, pre-mixed seasonings and sauces, mayonnaise, mustard, canned foods.

BEANS & LEGUMES

Avoid: all beans, black- eyed peas, cashews, chickpeas, lentils, miso, peas, peanuts/peanut butter, soybean and soy products.

BEVERAGES

Filtered or distilled water, herbal tea, mineral water, broths, freshly made veggie juice, green smoothies, kefir water, coconut kefir, kombucha.

Avoid: sodas, alcoholicbeverages, coffee, tea,or any other caffeine tedbeverages, fruit jui ce.


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a

COCONUT Coconut oil, coconut butter, coconut flour, coconut milk, coconutcream, unsweetenedcoconut yogurt, coconut kefir, unsweetenedcoconut flakes, coconutaminos.

FODMAPs: dried coconut, coconut flour, coconut cream, coconut milk, and coconut butter.

FODMAPs: dried coconut, coconut flour, coconut cream, coconutbutter and coconut milk.

CONDIMENTS

Apple cider vinegar,

balsamic vinegar, coconut Avoid: ketchup, relish,

vinegar, red boat fish soy sauce, bbq sauce,

sauce and coconut

chutneys, baker’s yeast,

aminos.

and brewer’s yeast.

COFFEE

Avoid coffee and all coffee beverages.

DENSE CARBS Acorn squash, beets, SIBO caution: sweet butternut squash, plantain, potato, yams, taro,lotus root, sweet potato, cassava root, manioc, taro, yams. cassava root, tapioca, yucca, pl ntain, manioc, tapioca, yucca. lotus root.

FODMAPs: butternut FODMAPs: butternut squash, sweet potatoes, squash, sweet potatoes, yams. yams.


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n

DAIRY Avoid: cow and other animal (goat/sheep) milks, cheese, cottage cheese, cream, butter, yogurt, ice-cream, non- dairy creamers, soy milk, whey, butter, cheeses, froze desserts, mayonnaise.

EGGS

Avoid: eggs and foods that contain eggs (e.g. mayonnaise).

FATS Extra virgin olive oil, avocado oil, coconut oil, red palm oil, tallow from

grass-fed beef or lamb, lard from pastured pork.

Caution: nut and seed

FRUITS

based oils: flaxseed oil, sesame oil, walnut oil, hazelnut oil, and Macadamia nut oil.

Apples, apricots, asian pears, bananas, blueberries, blackberry, boysenberry, cherries, cranberry, figs, grapefruit, kiwi, lemons, limes, melons, nectarine, oranges, peaches, pears, persimmons, plums, pluots, plantains, pomegranate, raspberry, strawberry.

Caution: high glycemic fruits: watermelon, mango, pineapple, raisins, grapes, dried fruit, dehydrated fruit.

FODMAPs: apples, apricots, cherries, nectarines, peaches, pears, persimmon, plum, pluots.

Avoid: margar ine,

butter, shorten ing, any processed hydrogenated oi ls, peanut oil, mayonnaise.

Avoid: canned fruits

SIBO caution: plantains, green bananas.

FODMAPs: apples, apricots, cherries, nectarines, peaches, pears, persimmon, plum, pluots.


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FERMENTED FOODS Sauerkraut, pickled ginger, pickled cucumbers, coconut yogurt, coconut kefir, kefir water, kombucha, kimchi, pickles fermented with salt, beet kvass, lacto-fermented vegetables and fruits such as fermented beets, carrots, and green papaya.

FUNGI

Button mushrooms, oyster, portabella, chanterelle, puffball, crimini, etc.

FODMAPs: mushrooms

Avoid: medicinal mushroom extract s e.g. Shiitake, Reishi a n d Maitake.

FODMAPs: mushrooms

FODMAP FOODS

Considerations

FODMAPs in the AIP:

artichoke, asparag us,

avocado, beet roo t,

broccoli, Brussels

sprouts, butternut squash, all cabba g e, cauliflower, celery, dried coconut, coconut flour, coconut milk, coconut cream, coconut butter, fennel bulb, garlic, leeks, mushrooms, okra, onions, pumpkin, radicchio, sauerkraut.

GRAINS Avoid: amaranth,

barley, buckwheat ,

corn including cornmea l and popcorn, millet, oats, oatmeal, quinoa, rice, rye, sorghum, teff, triticale, and whea t including varieties such as spelt, emmer, f arro, einkorn, kamut, du rum and forms such as bulgur, cracked w h eat and wheat berries.


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GRAIN PRODUCTS Avoid: corn to rtillas, chips, starch, syrup, noodles, cakes , breads, rolls, muffins, n oodles, crackers, cook ies, cake, doughnuts, pa ncakes,waffles, pasta, tortillas, pizza, pita/flat b read, all processed foods.

GRAIN LIKE SUBSTANCES OR PSEUDO-CEREALS

Avoid: amaranth, buckwheat, cattail, chia, cockscomb, kañiwa, pitseed, goosefoot, quinoa, and wattleseed aka acacia seed.

GLUTEN CONTAINING FOODS Avoid: bbq sa u ce, binders, bouillo n,brewer’s yeast, cold

cuts, condimen ts,

emulsifiers, fill ers, gum,

hot dogs, hydr olyzed

plant and vege table

protein, ketchu p, soy

sauce, lunch meats, malt, malt flav

oring, malt

vinegar, matzo , modified food starch,monosodium g lutamate, non-dairy crea mer,processed sala d dressings, seit a n, stabilizers, teriyakisauce, texturedvegetable protein.


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mn

HERBS & SPICES

Ginger, rosemary, basil, bay, cilantro, dill, ginger, lemongrass, peppermint, oregano, parsley, sage, sea, salt, thyme, tarragon, turmeric, spearmint, marjoram, mace, chives, chamomile, chervil, cinnamon, bay leaves, cloves, dill, horseradish,

Avoid Nightshad es: chili peppers, jala p enos, cayenne, habane ro, Anaheim and Ser rano, chili peppers in

dr ied powders such as

paprika, chili pow der,

curry powder, ca yenne, hot sauces, salsas.

Caution: black pe p per, allspice, white, gr een and pink pepperc orns,

saffron, sea salt. juniper, cardamom, star

SWEETENERS

Caution use in moderation: honey, maple syrup, molasses, unrefined cane sugar, and date sugar.

, Garam Masala, Chinese 5 Spice.

Avoid: white or brown sugar, high fructose corn syrup, corn syrup, fruit sweeteners, Truvia, agave, brown rice syrup, Splenda, Equal, Nutrasweet, Xylitol, stevia, raw green stevia, coconut sugar and palm sugar.

HIGH-GLYCEMIC FRUITS

Caution: watermelon, mango, pineapple, raisins, grapes, dried fruits.

Avoid canned fruits.

HIGH SALICYLATE FOODS

anise, vanilla bean

High Salicylate F oods:

all dried fruits, ber ries, apricot, avocado,blackberry, cherries, date, grape, guava , orange, pineapple ,

plum/prune, tange lo, tangerine, green o lives,all nightshades (s e e nightshade category), endive, gherkin, radish, almond, water chestnut, coconut oil, olive oil, honey.


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e

HIGH HISTAMINE FOODS High Histamine Foods: bacon, berries,cinnamon, cloves, dried fruit, grapefruit, kombucha, leftovermeat, lemons, lime,oranges, sauerkraut,shellfish, spinach,vinegar, vinegar pickles.

HIGH OXALATE FOODS

High Oxalate F oods: sweet potatoes, endive, asparagus, Brussels sprouts, cucumbers, celery, beets, beet greens, chard.

IMMUNE STIMULATING HERBS, SUPPLEMENTS AND

EXTRACTS

Avoid immune stimulants: astragalus, ashwaganda, beta

chlorella, coffee,echinacea pur purea extract, genist ein,

glycyrrhiza, go ldenseal,

grape seed ex tract green tea, licor ice root, lycopene, mait a ke, melissa officinalis (lemon balm), p anax ginseng, pine bark extract, pycnogenol, quercetin, reishi, shiitake, willow bark.

glucans, caffeine,


Page 14

IMMUNE BALANCING FOODS

Probiotic foods to include: sauerkraut, pickled ginger, pickled cucumbers, coconut yogurt, coconut kefir, kefir water, kombucha, kimchi, pickles fermented with salt, beet kvass, lacto-fermented vegetables and fruits such as fermented beets, carrots, and green papaya.

EPA/DHA foods to include: salmon, sardines, tuna, mackerel, grass fed meats.

Vitamin D: from cod liver oil, herring, trout, salmon, halibut, mushrooms, beef liver and sunshine!

MEATS Beef, chicken; quail, squab, duck, goose, turkey, Cornish game hen; pasture-raised lamb, pork, buffalo/bison, goat, emu,

Avoid: processed and canned meats: poor quality bacon, fatt y commercial cuts of

ostrich, sausage (without fillers or nightshade

spices); liver, kidney, heart, organic sliced meats (gluten, sugar free), uncured nitrate/nitrite-free deli meats and bacon from grass-fed/pastured beef/pork

lamb, beef, pork, d eli meats, smoked/dried/salted meat and fish.sausages and deli meats with seed-based or nightshade spices.

MILK AND YOGURT

Coconut milk, unsweetened coconut yogurt, unsweetened coconut kefir.

Avoid: coconut yogurt or coconut kefir with sweeteners and/or corn or rice-based thickening agents.

FODMAPs: dried coconut, coconut flour, coconut cream, coconut milk, and coconut butter.


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NUTS AND SEEDS Avoid: all nuts and seeds includin g almonds, Brazi l nuts, cashews, chest

nuts,

hazelnuts, macadamias, pecans, walnu

ts, pine

nuts, pistachio s, pumpkin seed s, sunflower seed s and seed based sp ices: anise, annatto, black cumin, celery,

coriander, cum in, dill,

fennel, fenugre ek, mustard, nutm e g, poppy, sesame.

NIGHTSHADE VEGETABLES Avoid: eggpla n t, ashwaganda, goji berries, all pot atoes (except sweet

potatoes), all t omatoes and peppers e .g. chili peppers, tomat illos,

sweet bell peppers, jalapenos, cayenne, habanero, anaheim,

serrano, papri ka, chili powder, curry powder, cayenne, hot s auces, salsas and tab asco sauce.

SOY

soy protein, and edamame

Avoid: soy milk, soy sauce, tofu, tempeh,


Page 16

SUGAR SUBSTITUTES

Cinnamon, mint and ginger

Caution: honey, maple syrup, molasses, unrefined cane sugar, and date sugar.

Avoid: white or brown sugar, high fructose corn syrup, corn syrup, fruit sweeteners, Truvia, agave, brown rice syrup, Splenda, Equal, Nutrasweet, Xylitol, stevia, raw green stevia, coconut sugar and palm sugar.

SUPERFOODS Superfoods to Include: bone broth, fermented cod liver oil, gelatin, coconut yogurt, coconut oil, pastured/grass-fed organ meat e.g. liver, wild-caught cold water fish (e.g. salmon, sardines, herring, mackerel), power veggies e.g. Kale, chard, spinach, broccoli, Brussels sprouts, green smoothies made with a source of fat (e.g. kale, blueberries, avocado and ginger) fermented vegetables and probiotic foods.

TEA

Herbal teas: peppermint, ginger, lemongrass, spearmint, chamomile, rooibos, lavender,

Avoid: teas that include caffeine, green tea, black tea, echinacea, astragalus, ashwaganda, panax ginseng, goldenseal, licorice root, Melissa

cinnamon, milk thistle. officinalis (lemon balm), Maitake, Reishi, Shiitake et al. medicinal mushroom teas, pine bark, willow bark.


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VEGETABLES Asparagus, artichoke hearts, arugula, avocado, basil, beet, beet greens, broccoli, broccoli rabe, Brussels sprouts, burdock, bok choy, cabbage, carrots, cauliflower, celery, chard, chicory, collards, chard, cucumber, daikon,

Avoid: Nightshades:

potatoes (not sweet potatoes), all tomatoes, green peppers, chili peppers, eggplants, tomatillos, sweet bell peppers, jalapenos, cayenne, habanero, anaheim and serrano, chili peppers in dried

dandelion greens, fennel powders such a s root, green cabbage, jerusalem artichoke, jicama, kale, kohlrabi, leeks, lettuce, mustard, napa cabbage, nettles, okra, onions, parsnips, pumpkin, purslane, radish, radicchio, red cabbage scallion, spinach, shallot, summer squash, turnips, water chestnuts, watercress, zucchini.

FODMAPs: artichoke, asparagus, avocado, beet root, broccoli, Brussels sprouts, butternut squash, all cabbage, cauliflower, celery, fennel bulb, garlic, leeks, mushrooms, okra, onions, pumpkin, radicchio, sauerkraut.

paprika, chili powder, curry powder, cayenne, hot sauces, sal sas, goji berries, ashwa g anda, tobacco.

SIBO caution: parsnips, jicama, kohlrabi, okra, sweet potato, yams, Jerusalem artichoke, parsnips.

FODMAPs: artichoke, asparagus, avocado, beet root, broccoli, Brussels sprouts, butternut squash, all cabbage, cauliflower, celery, fennel bulb, garlic, leeks, mushrooms, okra, onions, pumpkin, radicchio, sauerkraut.

WILD FISH

Salmon, mackerel, herring, halibut, shellfish, oysters, cod, tuna, flounder, sardines, hake, skate, trout, red snapper, etc.

Avoid: whale, shark, swordfish.farmed tilapia and catfish quantities should be moderate.

Note: Eliminate any foods on the “include” list that you suspect are problematic and do not agree with your constitution.


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The Premise:

Eliminating known inflammatory foods, resolving dysbiosis, SIBO et al. infections while healing the mucosal lining and strengthening gut immunity, are the keys to optimal health and balanced immune function. The terms “autoimmune paleo”, “the autoimmune protocol” or “AIP” have come to refer to a food plan geared toward improving immune function via decreasing triggers, strengthening digestion, and improving overall health. The goal is to increase anti-inflammatory superfoods to heal the integrity of the gut lining while simultaneously eliminating foods that create low grade immune/inflammatory responses, irritate the gut lining, and feed harmful bacteria (which lead to SIBO and dysbiosis). By eliminating the underlying mechanisms that drive inflammation and autoimmunity, you can modulate and bring balance to your overactive immune system.

The current protocol includes superfoods to eat on a daily basis along with probiotic and cultured foods to promote healthy intestinal micro-flora and strengthen gut immunity. The AIP serves as an excellent template to rapidly reduce inflammation and heal intestinal permeability also via specific dietary interventions. The list of foods to avoid also notes potential suspect foods including FODMAPS, high oxalate, histamine and salicylate foods and foods that contribute to SIBO.

To calm down the immune/inflammatory response and allow the gut to heal, it is suggested to remove the major offending foods: eggs, grains, alcohol, nightshades, nuts, seeds, legumes, and dairy et al. items on the “Foods To Eliminate” list for at least 30 days. It is recommended to use this dietary template for 30 days and continue on it for longer especially if re- introduced foods cause any reactions. It is suggested to inform your health care provider of your dietary changes and of any


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exacerbation of symptoms if reintroducing foods.

The AIP emphasis on whole, organic, and nutrient dense foods contributes to optimal digestion and immune function with anti-inflammatory and antioxidant rich fruit and vegetables. Blood sugar will stabilize and adrenals will strengthen with lots of minerals and amino acids from both protein and veggies.

The Paleo Autoimmune Protocol sets the foundation for halting autoimmune reactions. This book is meant as a handy reference guide of foods to include and avoid while on the protocol. For fabulous recipes, there is a thriving online community of excellent people dedicated to making this a very delicious experience. For satisfying recipes, please find links to these resources at the end of this e-book.

Many thanks and tons of gratitude to Sarah Ballantyne, Ph.D., aka The Paleo Mom for editing and contributing to the food lists in this manual and for inspiring a very healthy direction to all. For more information on the science behind the AIP, please read Sarah’s book: The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body.


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Fruits:

FOODS TO INCLUDE:

Apples, apricots, Asian pears, bananas, blueberries, blackberry, boysenberry, cherries, cranberry, figs, grapefruit, cherries, kiwi, lemons, limes, melons, nectarine, oranges, peaches, pears, persimmons, plums, pluots, plantains, pomegranate, raspberry, strawberry.

Caution: watermelon, mango, pineapple, grapes, dried fruits, dehydrated fruits.

Fruit FODMAPs: Apples, apricots, cherries, pears, plum, persimmon, nectarines, peaches, pluots.

Vegetables: Asparagus, arugula, artichoke, avocado, basil, beet, beet greens, broccoli, broccoli rabe, burdock, bok choy, cabbage, carrots, cauliflower, celery, chard, chicory, collards, chard, cucumber, scallion, Jerusalem artichoke, jicama, kale, kohlrabi, lambsquarters, leeks, lettuce, mustard, nettles, okra, onions, purslane, spinach, summer squash, turnips, artichoke hearts, Brussels sprouts, daikon radish, zucchini, fennel root, dandelion greens, red cabbage, green cabbage, Napa cabbage, water chestnuts, watercress, radish, shallot, turnips.

Vegetable FODMAPs: Artichoke, asparagus, avocado, beet root, broccoli, Brussels sprouts, butternut squash, all cabbage, cauliflower, celery, fennel bulb, garlic, leeks, mushrooms, okra, onions, pumpkin, radicchio, sauerkraut.


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Dense carbs: Beets, acorn squash, butternut squash, yams, sweet potato, taro, plantain and lotus root, cassava root, manioc, tapioca, yucca.

Dense carb FODMAPs: Yams, butternut squash and sweet potatoes.

Vegetable SIBO caution: Parsnips, yams jicama, kohlrabi, okra, sweet potato, taro, plantain, Jerusalem artichoke, parsnips, and lotus root.

Fungi: Button mushrooms, portabella, oyster, chanterelle, puffball, crimini, etc.

Wild fish: Salmon, mackerel, herring, halibut, shellfish, oysters, cod, tuna, flounder, sardines, hake, skate, trout, red snapper, etc.

Meat: Beef, chicken; quail, squab, duck, goose, turkey, Cornish game hen; pasture-raised lamb, pork, buffalo/bison, goat, emu, ostrich, sausage (without fillers or nightshade spices); liver, kidney, heart, organic sliced meats (gluten, sugar free), uncured nitrate/nitrite-free deli meats and bacon from grass- fed/pastured beef/pork.

Milk and yogurt: Coconut milk, unsweetened coconut yogurt.


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Coconut FODMAPs: Coconut milk, unsweetened coconut yogurt.

Fats: Extra virgin olive oil, coconut oil, flaxseed, sesame, walnut, hazelnut oil, red palm oil.

Caution nut and seed based oils: flaxseed oil, sesame oil, walnut oil, hazelnut oil, macadamia nut oil.

Coconut: Coconut oil, coconut butter, coconut milk, coconut cream, unsweetened coconut yogurt, unsweetened coconut flakes, coconut aminos, coconut kefir.

Coconut FODMAPs: Dried coconut, coconut flour, coconut cream, coconut milk, and coconut butter.

Beverages: Filtered or distilled water, herbal tea, mineral water, broths, freshly made veggie juice, green smoothies, kombucha, kefir water, coconut kefir.

Teas: Herbal teas: Peppermint, ginger, lemongrass, spearmint, chamomile, rooibos, lavender, cinnamon, milk thistle.

Fermented foods: Sauerkraut, pickles, pickled ginger, pickled cucumbers, unsweetened coconut yogurt, unsweetened coconut kefir (without corn or rice-based thickening agents), kombucha, kimchee, kefir water, pickles fermented with salt, beet kvass, lacto-fermented vegetables and fruits such as fermented beets, carrots, and green papaya.


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Condiments: Apple cider vinegar, Balsamic vinegar, coconut vinegar, Red Boat fish sauce and coconut aminos.

Herbs and spices: Turmeric, ginger, rosemary, basil, cilantro, garlic, ginger, lemongrass, peppermint, oregano, parsley, sage, sea, salt, thyme, tarragon, spearmint, marjoram, mace, chives, chamomile, chervil, cinnamon, bay leaves, cloves, dill, horseradish, saffron, sea salt.

Caution: black pepper, allspice, white, green and pink peppercorns, juniper, cardamom, star anise and vanilla bean.

Sugar substitutes: Cinnamon, mint and ginger.

Caution: honey, maple syrup, molasses, unrefined cane sugar, and date sugar.


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Superfoods to include: Bone broth, fermented cod liver oil, gelatin, coconut yogurt, coconut oil, pastured/grass-fed organ meat e.g. liver, wild- caught cold water fish (e.g. salmon, sardines, herring, mackerel), power veggies e.g. Swiss chard, spinach, broccoli, Brussels sprouts, green smoothies (e.g. with kale, blueberries, avocado* and ginger) fermented vegetables and probiotic foods. *Note: Always consider adding a source of fat to green smoothies (like avocado, coconut oil) to aid in the absorption of fat-soluble vitamins.

Immune balancing foods to include: Probiotics from foods like sauerkraut, coconut yogurt, kimchee, kombucha and kefir. EPA/DHA from salmon, sardines, tuna, mackerel and grass fed meats. Vitamin D from cod liver oil, herring, trout, salmon, halibut, mushrooms, beef liver and mainly sunshine! Vitamin A from liver, sweet potatoes, carrots, dark leafy greens, butternut squash, pumpkin, cod liver oil and Vitamin E from basil, oregano, olives, spinach.

Note: eliminate any food on the “include” list that does not agree with your constitution.

Foods to Eliminate:

Veggies: All nightshades.

Fruit: Avoid canned fruits.

Caution: watermelon, mango, pineapple, grapes, dried fruits and dehydrated fruits


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Processed and canned meats: Bacon, fatty cuts of lamb, beef, pork, deli meats, smoked/dried/salted meat and fish. Sausages and deli meats with seed-based or nightshade spices.

Fish: Whale, shark, swordfish. Farmed tilapia and catfish quantities should be moderate.

Nuts and Seeds: Avoid all nuts and seeds including almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, walnuts, pine nuts, pistachios, pumpkin, and sunflower seeds and seed based spices: anise, annatto, black cumin, celery, coriander, cumin, dill, fennel, fenugreek, mustard, nutmeg, poppy, sesame.

Dairy: Cow and other animal (goat/sheep) milks, cheese, cottage cheese, cream, butter, yogurt, ice-cream, non-dairy creamers, soy milk, whey, butter, cheeses, frozen desserts, mayonnaise.

Oils: Margarine, butter, shortening, any processed hydrogenated oils, peanut oil, mayonnaise.

Beans and Legumes: Avoid-all beans, black-eyed peas, cashews, chickpeas, lentils, miso, peas, peanuts/peanut butter, soybean and soy products.

Fungi: Avoid medicinal mushrooms e.g. Shiitake, Maitake and Reishi mushrooms.


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Soy: Soy milk, soy sauce, tofu, tempeh, soy protein, edamame.

Drinks: Sodas, fruit juice, alcoholic beverages, coffee, green, black tea, all caffeinated beverages.

Condiments: Ketchup, relish, soy sauce, BBQ sauce, chutneys, other condiments, baker’s and brewer’s yeast.

Sweeteners: Avoid white or brown sugar, high fructose corn syrup, corn syrup, fruit sweeteners, Truvia, maple syrup, agave, brown rice syrup, Splenda, Equal, Nutrasweet, Xylitol, stevia, raw green stevia.

Grains: Amaranth, barley, buckwheat, corn including cornmeal and popcorn, millet, oats, oatmeal, quinoa, rice, rye, sorghum, teff, triticale, and wheat including varieties such as spelt, emmer, farro, einkorn, kamut, durum and other forms such as bulgur, cracked wheat and wheat berries.

Grain products: Corn tortillas, chips, starch, syrup, noodles, cakes, breads, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, tortillas, pizza, pita, flat bread.

Grain like substances or pseudo-cereals: Amaranth, buckwheat, cattail, chia, cockscomb, kañiwa, pitseed, goosefoot, quinoa, and wattleseed (aka acacia seed).


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Gluten containing foods: BBQ sauce, binders, bouillon, brewer’s yeast, cold cuts, condiments, emulsifiers, fillers, gum, hot dogs, hydrolyzed plant and vegetable protein, ketchup, soy sauce, lunch meats, malt, malt flavoring, malt vinegar, matzo, modified food starch, monosodium glutamate, non-dairy creamer, processed salad dressings, seitan, stabilizers, teriyaki sauce, textured vegetable protein.

Legumes: Including peas, beans, lentils, soy, and peanuts.

Lectins: Avoid nuts, beans, soy, potatoes, tomato, eggplant, peppers, peanut oil, peanut butter, soy oil, etc.

Nightshade vegetables: This includes potatoes (not sweet potatoes), all tomatoes, red and green peppers, chili peppers, eggplants, tomatillos, sweet bell peppers, jalapenos, cayenne, Habanero, Anaheim and Serrano et al. peppers. Avoid chili peppers in dried powders such as paprika, chili powder, curry powder, chili pepper flakes, hot sauces, Tabasco sauces, salsas, goji berries and ashwaganda.

Dairy: All dairy products, including milk cream, cheese, from cows, goats, sheep, etc.

Eggs: Avoid eggs and foods that contain eggs (e.g. mayonnaise).

Alcohol: All alcohol.


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All processed food: Cured meats, sugar, pre-mixed seasonings and sauces, mayonnaise, mustard, canned foods.

Sugars: Avoid: white or brown sugar, high fructose corn syrup, corn syrup, fruit sweeteners, Truvia, agave, brown rice syrup, Splenda, Equal, Nutrasweet, Xylitol, stevia, raw green stevia, coconut sugar and palm sugar.

Seed based spices: Anise, annatto, black cumin, celery, coriander, cumin, dill, fennel, fenugreek, mustard, nutmeg, poppy, sesame, cacao.

Berry and fruit based spices: Black pepper, allspice, white, green and pink peppercorns, juniper, cardamom, star anise and vanilla bean.

Coffee: Remove coffee for 30 days and proceed with caution upon reintroducing it.

Tea: Remove green and black tea for 30 days, reintroduce and note reactions.

Avoid immune stimulants: Echinacea purpurea extract, astragalus, ashwaganda, beta glucans, chlorella, glycyrrhiza, licorice root, goldenseal, panax ginseng, grape seed extract, Melissa officinalis (lemon balm), Maitake, Reishi, Shiitake, caffeine, green tea, coffee, lycopene, pine bark extract, willow bark, pycnogenol, genistein, quercetin.


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Caution Foods

FODMAPs: Describe short-chain carbohydrates found in many common foods. FODMAPs stands for Fermentable Oligo-, Di- and Mono- saccharides, and Polyols (sugar alcohols).

FODMAPs in the autoimmune protocol: Apples, artichokes, apricots, cherries, pears, plum, persimmon, nectarines, peaches, pluots, artichoke, asparagus, cabbage, garlic, leeks, okra, onions, radicchio, avocado, beet root, broccoli, Brussels sprouts, mushrooms, butternut squash, pumpkin, cauliflower, celery, fennel bulb, mushrooms, sauerkraut, dried coconut, coconut flour, coconut milk, coconut cream, coconut butter, honey, grapes, dried fruits, blackberries, apricots.

SIBO

SIBO: Small Intestine Bacterial Overgrowth (SIBO) is now recognized as a significant yet overlooked cause of IBS.

SIBO caution foods in the autoimmune protocol:

Parsnips, yams, jicama, kohlrabi, okra, sweet potato, taro, plantain, Jerusalem artichoke, parsnips, lotus root, tapioca, cassava and yucca.

High Salicylate Foods Salicylate sensitivity has the potential to create more inflammation in the body and has been linked to IBS, Crohn’s and Colitis.


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Salicylate Caution Foods in the autoimmune protocol:

Berries, apricot, avocado, blackberry, cherries, plum/prune, green olives, endive, gherkin, radish, tangelo, tangerine, water chestnut, coconut oil, olive oil, all dried fruits, honey, date, grape, guava, orange, pineapple.

High Histamine Foods Those who have salicylate intolerance may also have histamine intolerance. Like FODMAP intolerance, Histamine intolerance may tip you off to SIBO and/or dysbiotic bacteria.

Histamine Caution Foods in the autoimmune

Protocol: oranges, grapefruit, lemons, lime, sauerkraut, bacon spinach, cinnamon, vinegar, shellfish, leftover meat, vinegar pickles, sauerkraut, kombucha, spinach, berries, cloves, dried fruit.

High Oxalate Foods

Foods that are high in oxalates can contribute to pain and inflammation.

High Oxalate Foods in the autoimmune protocol:

Sweet potatoes, endive, asparagus, Brussels sprouts, cucumbers, celery and beets, chard, beet greens.

Reintroduction of Foods:

If you have a known gluten intolerance, as most with autoimmune conditions do, proceed with caution if reintroducing these proteins as they may cause the same antibody/inflammatory reaction as gluten does: dairy proteins (casein, casomorphin, butyrophilin, and whey), oats, brewer/baker’s yeast, instant coffee, sorghum, millet, corn, rice and potato.


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Since reintroduction of foods may cause pronounced reactions, it’s important to inform your medical practitioner about your diet and about reintroducing foods and any exacerbation of symptoms.

When reintroducing a food, do so one food at a time, wait 72 hours, note any reactions (headache, joint ache, skin rash, decreased mental clarity etc.), wait until the symptom subsides, then reintroduce the next food.

If symptoms come back after going off the protocol, you can always return to the AIP template to rapidly decrease the inflammatory response. Always check with your doctor if you have a flare up of symptoms.

Dedication and Gratitude This project is dedicated to the patients and practitioners who are spreading the word about this simple yet profound equation for halting autoimmune reactions: remove triggers; resolve intestinal permeability and silence inflammatory gene expression. The discussion about a more tailored Paleo food plan for autoimmunity was initiated by Robb Wolf in The Paleo Solution, as an autoimmune caveat to remove nightshades, eggs, nuts and seeds from the standard Paleo food plan. Diane Sanfilippo, in the phenomenal Practical Paleo, recommends and builds on this healthy template for autoimmunity, as have practitioners like Dr. Terry Wahls, Chris Kresser, L.Ac., and Dr. Datis Kharrazian who encourage similar food templates to reverse autoimmune reactions. The protocol presented here was inspired by the important work of Sarah Ballantyne, Ph.D. whose extensive knowledge and research has contributed greatly to the current food lists and considerations in this book. .

http://amzn.to/WGyhDo

http://amzn.to/VIbt4N


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About

Anne Angelone, Licensed Acupuncturist

Bachelor of Science, Cornell University

Master of Science, American College of Traditional Chinese Medicine

Associations

The Paleo Mom Consulting

Primal Docs

The Paleo Physicians Network

Dr. O’Bryan Certified Gluten Practitioner

✦ Background ✦

My own experience with Ankylosing Spondylitis (AS) led me to study the underlying mechanisms of disease expression. While learning how to treat AS, which is correlated to the gene type called HLA B-27, I learned how to identify and remove specific triggers and how to heal my leaky gut. Over the course of my exploration, I learned how it's possible to turn off inflammatory gene expression with nutrition, supplements, Qi, acupuncture, exercise, diet, and meditation. I’m grateful to be able to share what I have learned through experience and years of research, training, and investigation. My path led me to acupuncture school. I also had the opportunity to study the emerging system of Functional Medicine (developed by Dr. Jeffrey Bland), which taught me how to investigate the underlying causes of disease.


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Halting AS was a top priority for me, so I have searched high and low for the best, most efficient way to detect the underlying causes of my own autoimmune reactions. I first went gluten-, dairy-, and nightshade-free, and then I went to work on healing my leaky gut, clearing hidden infections, balancing hormones, getting adequate nutrition, and replenishing glutathione. Over time, and after much additional research, I discovered that a no-starch diet was more appropriate for treating AS, so I was drawn to and inspired by the concepts and science in the field of Paleo Nutrition (with its no-grain, no-legume template). I also learned from the astute teachings about autoimmunity by Dr. Loren Cordain and Robb Wolf, which went further to suggest the elimination of eggs, nuts, seeds, potatoes, eggplants, peppers, and tomatoes. This is a similar template to what Dr. Datis Kharrazian, a leading Functional Medicine practitioner, recommends in his leaky gut repair program. I used this dietary template while following Dr. Kharrazian’s Repairvite program and started to improve dramatically. Soon afterwards, I saw researcher Sarah Ballantyne, Ph.D. report that nightshade- and seed-based spices were also potential leaky gut irritants. When I removed these spices from my diet, I learned how to further control my inflammation. I then collaborated with Dr. Ballantyne to compile an advanced autoimmune protocol list of foods to include/avoid based on evidence in the scientific literature. We indicated whether or not a particular food is immunogenic, allergenic, hard to digest, likely to feed gut bacterial overgrowths, and likely to contribute to leaky gut, dysbiosis, and/or blood sugar imbalances.


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This work is important because as of the writing of this book there has been no standardized knowledge base of the herbs, foods, and compounds that are stimulating the imbalanced immune systems of those with autoimmune disease. We also included foods that are potentially problematic (i.e., foods that should be considered as possible triggers if patients are not improving). These foods include FODMAPs and high-histamine, high-salicylate, and high-oxalate foods. My goal has always been to prevent the decades of suffering that go along with inflammation and untamed autoimmune reactions. I have dedicated my career as an acupuncturist and Functional Medicine practitioner to understanding and teaching about autoimmune triggers and natural medicine solutions for autoimmune disease. Please help me spread the word about the simple yet profound equation for halting autoimmune reactions—it’s all about removing triggers, resolving intestinal permeability (leaky gut), and silencing inflammatory gene expression. By sharing this important information, we can treat the underlying causes of the chronic symptoms experienced by those suffering from autoimmune disease. Visit my website (www.paleobreakthrough.com) for more information or to find out how to contact me.

http://www.paleobreakthrough.com/


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Many thanks to the leaders who have inspired me in the fields of Traditional Chinese Medicine, Functional Medicine and Paleo Nutrition: Sarah Ballantyne, Ph.D., Eric Gordon, MD, Kevin Doherty, MS, L.Ac., Dr. Tom O’Bryan, Dr. Terry Wahls, Dr. Deanna Minich, Dr. Jeffrey Bland, Dr. Datis Kharrazian, Dr. Alex Vasquez, Dr. Mark Hyman, Dr. Alison Siebecker, Chris Kresser, MS, L.Ac., Diane Sanfilippo, BS, NC, Robb Wolf, Nora Gegaudas, Dr. Loren Cordain, Mat Lalonde, Ph.D., Dr. Alessio Fasano, Elaine Gottschall, Natasha Campbell McBride, Stephen Wright, and Jordan Reasoner.


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ADDITIONAL RESOURCES

The Paleo Approach: Reverse Autoimmune Disease and Heal Your Body by Sarah Ballantyne, PhD.

http://www.amazon.com/gp/product/1936608391/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1936608391&linkCode=as2&tag=expaqi00-20&linkId=2RP4AYTSD5VVHHVH


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The Paleo Approach Cookbook

By Sarah Ballantyne

SCD Lifestyle book

By Steve Wright and Jordan Reasoner from

SCDlifestyle.com

http://www.amazon.com/gp/product/162860008X/ref%3Das_li_tf_il?ie=UTF8&camp=1789&creative=9325&creativeASIN=162860008X&linkCode=as2&tag=expaqi00-20


http://www.amazon.com/gp/product/0985690402/ref%3Das_li_tf_il?ie=UTF8&camp=1789&creative=9325&creativeASIN=0985690402&linkCode=as2&tag=expaqi00-20





http://amzn.to/1oICe98

http://www.1shoppingcart.com/app/?af=1483845


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The Autoimmune Paleo Cookbook By Mickey Trescott

Why Do I have Thyroid Symptoms When My Blood Tests Are Normal?

By Dr. Datis Kharrazian

Practical Paleo By Diane Sanfilippo






http://autoimmune-paleo.com/cookbook/

http://www.amazon.com/gp/product/0985690402/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0985690402&linkCode=as2&tag=expaqi00-20&linkId=W73F2FFB5D4QY7CH

http://www.amazon.com/gp/product/1936608758/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=1936608758&linkCode=as2&tag=expaqi00-20&linkId=FLPTBOB5PKDB4NYV


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Why Isn't My Brain Working?

By Dr. Datis Kharrazian

The Personal Paleo Code By Chris Kresser



http://www.amazon.com/gp/product/0985690437/ref=as_li_tf_il?ie=UTF8&camp=1789&creative=9325&creativeASIN=0985690437&linkCode=as2&tag=expaqi00-20

http://www.amazon.com/gp/product/031632289X/ref=as_li_tf_il?ie=UTF8&camp=1789&creative=9325&creativeASIN=031632289X&linkCode=as2&tag=expaqi00-20


The FODMAP Free Paleo Breakthrough

By Anne Angelone

Reintroducing Foods on The Paleo Autoimmune Protocol By Eileen Laird

http://anneangelone.com/e-books/

http://www.phoenixhelix.com/2014/04/27/introducing-my-e-book/

the paleo autoimmune protocol - anne angelone · hazelnut oil, and macadamia nut oil. sauerkraut,...

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