Elemental Diet vs Autoimmune Protocol (AIP) Diet

Are you struggling with autoimmunity and wondering which diet might help you manage or even reverse the symptoms? Two diets that have gained popularity in this regard are the Elemental Diet and the Autoimmune Protocol (AIP) Diet. While both diets aim to reduce inflammation and support the healing of the gut and immune system, they are not the same. In this article, we will explain the key differences and similarities between the Elemental Diet and the AIP Diet, evaluate their pros and cons, and help you make an informed decision about which one to try for your autoimmune condition.

Understanding Elemental Diet and Autoimmune Protocol (AIP) Diet

The Elemental Diet is a strict, short-term (14-21 days) meal replacement plan that provides all essential nutrients in the form of easy-to-digest elemental formulas or powder mixes. The goal of this diet is to starve the gut of any food that might trigger immune reactions or feed harmful bacteria, and to allow the gut lining to heal from any damage or inflammation. The Elemental Diet has been shown to be effective in reducing symptoms of many autoimmune diseases, such as Crohn's disease, ulcerative colitis, and SIBO, as well as in promoting weight loss and reducing food cravings.

The AIP Diet, on the other hand, is a long-term (at least 30 days, but often up to 6 months or more) elimination diet that removes all potential trigger foods for autoimmune reactions, such as gluten, dairy, grains, legumes, processed foods, and nightshades, and emphasizes nutrient-dense, anti-inflammatory foods, such as vegetables, fruits, grass-fed meats, wild-caught fish, bone broth, and fermented foods. The AIP Diet is based on the assumption that autoimmune diseases are caused by a leaky gut, a dysbiosis of gut bacteria, and a malfunctioning of the immune system, and that by removing or minimizing dietary irritants, repairing the gut, and supporting the immune system, one can reduce or even reverse symptoms of autoimmunity.

Similarities between Elemental Diet and Autoimmune Protocol (AIP) Diet

Despite their different durations and approaches, the Elemental Diet and the AIP Diet share some similarities, such as:

They both aim to reduce inflammation in the body, as inflammation is believed to be a common trigger and perpetuator of autoimmune conditions.
They both prioritize gut health, as the gut is considered to be the main site of interaction between the immune system and dietary or microbial antigens.
They both eliminate common allergens or irritants that may trigger or worsen autoimmune symptoms, such as gluten, dairy, soy, and processed foods.
They both require some degree of planning, preparation, and discipline, as they involve avoiding certain foods or consuming specialized formulas or recipes.

Differences between Elemental Diet and Autoimmune Protocol (AIP) Diet

However, there are also some key differences between the two diets that should be taken into account when deciding which one to follow:

The Elemental Diet is a short-term intervention that is meant to be done under the close supervision of a qualified healthcare provider or registered dietitian, while the AIP Diet can be followed for longer periods of time by individuals who have the desire and the means to sustain it.
The Elemental Diet relies on pre-digested formula or powder mixes that are low in fiber and variety, while the AIP Diet allows for a wider range of whole foods that can vary in taste, texture, and nutrient profile.
The Elemental Diet may cause side effects such as bloating, constipation, or diarrhea, due to the sudden change in gut microbiota and the lack of fiber or residue, while the AIP Diet may require more experimentation and customization to see which foods do or do not trigger symptoms.
The Elemental Diet can be expensive and boring, as it requires purchasing specialized formulas or powders and consuming them multiple times a day, while the AIP Diet can be more flexible and adaptable to different budgets and preferences.

Benefits of Elemental Diet for Autoimmune Diseases

If you are considering trying the Elemental Diet for your autoimmune condition, here are some potential benefits you might experience:

Reduced inflammation in the gut and throughout the body, leading to less pain, swelling, and discomfort.
Healing of the gut lining, which can lead to better nutrient absorption and a stronger immune system.
Resetting of the gut microbiome, which can improve the balance of beneficial vs. harmful bacteria and reduce the risk of dysbiosis or SIBO.
Weight loss or body composition improvements, due to the lower calorie intake and the restriction of refined carbohydrates and trans fats.
Lack of food choices or decision fatigue, as the formulas or powder mixes are pre-made and do not require much preparation or planning.

Benefits of Autoimmune Protocol (AIP) Diet for Autoimmune Diseases

If you are considering trying the AIP Diet for your autoimmune condition, here are some potential benefits you might experience:

Reduced inflammation in the gut and throughout the body, leading to less pain, swelling, and discomfort.
Healing of the gut lining, which can lead to better nutrient absorption and a stronger immune system.
Identification of trigger foods or dietary sensitivities, which can help you personalize your diet and avoid future flare-ups.
Improved nutrient density and diversity, due to the emphasis on whole plant and animal foods that provide vitamins, minerals, and antioxidants.
Less reliance on processed or fast foods, which can lead to a healthier lifestyle and a better relationship with food.

Risks and Side Effects of Elemental Diet for Autoimmunity

While the Elemental Diet can be effective in reducing symptoms of autoimmune diseases, it may also come with some risks and side effects, such as:

Imbalanced nutrition, as the formulas or powder mixes only provide the essential nutrients but not the non-essential ones or the phytonutrients found in whole foods.
Constipation, diarrhea, or bloating, due to the sudden change in gut microbiota and the lack of fiber or residue.
Nausea, bad taste, or low energy, due to the monotony and unpalatability of the formulas or powder mixes.
Dependency or rebound, as the gut microbiota may not fully recover after the Elemental Diet, and the symptoms may return when returning to a regular diet.
Reaction to the specific formula or powder mix, which may contain allergens or irritants that are not suitable for some individuals or may cause adverse reactions.

Risks and Side Effects of Autoimmune Protocol (AIP) Diet for Autoimmunity

While the AIP Diet can be effective in reducing symptoms of autoimmune diseases, it may also come with some risks and side effects, such as:

Nutrient deficiencies, as the elimination of certain food groups (such as grains or dairy) may lead to a lack of fiber, calcium, or B-vitamins unless other sources are found.
Social isolation or stress, as following a strict diet may limit your options for dining out or socializing, and may create tension or frustration among friends or family members.
Relapse or temptation, as reintroducing eliminated foods too quickly or in large amounts may trigger symptoms again, and resisting cravings or peer pressure can be challenging for some individuals.
Expense or planning, as buying organic, grass-fed, or wild-caught foods can be more costly than conventional ones, and preparing meals from scratch may require more time and effort than convenience foods.
Reduced diversity or enjoyment of food, as some individuals may find the AIP Diet too restrictive or tasteless and may struggle to find pleasure or creativity in their meals.

Which is Better? Elemental Diet or Autoimmune Protocol (AIP) Diet?

As with any dietary intervention, the best approach depends on your individual needs, preferences, and goals. While both the Elemental Diet and the AIP Diet can be beneficial for reducing inflammation, healing the gut, and improving autoimmune symptoms, they differ in terms of duration, approach, and potential outcomes. If you have a severe or acute autoimmune flare-up that requires a quick and drastic reset of your gut and immune system, the Elemental Diet may be a good option, but should only be done under medical supervision. If you have a chronic or mild autoimmune condition that you want to manage or prevent long-term, the AIP Diet may be a more sustainable and flexible approach that empowers you to customize your diet and explore new foods. Ultimately, the best way to decide which diet is better is to consult with a qualified healthcare provider or registered dietitian who has experience in autoimmune nutrition and who can help you navigate the complexities and uncertainties of these diets.

Success Stories: People who have tried Elemental Diet and AIP Diet for their autoimmune conditions

While there is no one-size-fits-all solution for autoimmune diseases, many people have reported positive results from trying either the Elemental Diet or the AIP Diet. Here are some anecdotal success stories:

"I did the Elemental Diet for two weeks and my Crohn's symptoms dramatically improved. I had less pain, bloating, and diarrhea, and my energy levels increased. However, the taste of the formula was awful and I felt bored with the limited flavors."
"I have been doing the AIP Diet for three months now and my psoriasis and joint pain have almost disappeared. I also have more energy, better digestion, and improved mood. However, it was hard to give up coffee, cheese, and nightshades, and I miss some of the convenience foods I used to eat."

How to Implement the Elemental Diet or AIP diet in your life

If you are interested in trying the Elemental Diet or the AIP Diet, here are some tips on how to do so:

Consult with a qualified healthcare provider or registered dietitian who can guide you through the process and monitor your progress.
Prepare mentally and emotionally by understanding the rationale behind the diet, setting realistic goals, and anticipating challenges or setbacks.
Shop for the necessary ingredients or formulas in advance and have a plan for how to prepare, store, and consume them.
Track your symptoms, energy levels, and mood throughout the diet to see if there are any improvements or regressions.
Gradually reintroduce eliminated foods one at a time (after the Elemental Diet) or in small amounts (after the AIP Diet) to test their tolerability and prevent potential flare-ups.
Focus on self-care practices such as stress reduction, sleep hygiene, and mild exercise in addition to the diet, as they can also positively impact your autoimmune symptoms.

By following these guidelines and listening to your body's needs and signals, you can find a diet that works best for you and supports your journey towards wellness.