How to Reintroduce Food on AIP: The Definitive Guide

NOTE: This post has been updated as of June 2019 and reflects the latest updates to the Autoimmune Protocol. We work hard to ensure that this page is the first to be updated on our website in order to share the most current research and emerging nutritional science. Keep it bookmarked to stay informed.

Recently we shared What Is AIP? The Definitive Guide as the most detailed, “Full Monty,” Autoimmune Protocol post out there. And it was full of info on every aspect of AIP, including reintroductions, but we also saw a need for a separate, even more in-depth and specific guide to this process. It can be a tricky procedure and many of us have approached it with some confusion.

But not after today! We have assembled the most comprehensive, all-in-one-spot, definitive AIP reintroductions resource ever and all you have to do is scroll. (Well, and read… you also have to read.)

Autoimmune Protocol stages – how did we get here?

The dietary component of AIP basically consists of two phases: Elimination and Reintroduction, which are implemented in a three-stage process: Transition, Maintenance, and Reintroduction.

The Transition and Maintenance stages together constitute the first phase of AIP known as Elimination.

Reintroduction constitutes the second phase of AIP and final stage in the process, where the focus is no longer on eliminating, but instead on bringing foods back into the diet.

The Reintroduction phase – what is it?

During the reintroduction phase, you progress through a process of testing your response to the foods you’ve eliminated one-at-a-time.

Each food is best tested in a specific order, beginning with foods that are most nutrient-dense and least likely to cause a reaction and moving toward foods that least nutrient-dense and most likely to cause a reaction.

The four stages of reintroduction are as follows:

Stage 1

  • Egg yolks
  • Legumes (only including the beans with edible pods)
  • Legume sprouts
  • Nuts and seeds (only the oils at first)
  • Seed-based spices
  • Fruit and berry-based spices
  • Ghee
  • Coffee (on an occasional basis)
  • Cocoa/Chocolate

Stage 2

  • Nuts and seeds (whole, flours, and butters, including cashews, pistachios, & chia seeds)
  • Alcohol (in small quantities, think 5 oz. of wine)
  • Egg whites
  • Butter
  • Coffee (daily basis)

Stage 3

  • Nightshades (only eggplant, paprika,  sweet peppers, peeled white potatoes)
  • Lentils, split peas, garbanzo beans
  • Grass-fed Dairy

Stage 4

  • Nightshades (all remaining, including unpeeled white potato)
  • Alcohol (in larger quantities, think 2, 5 oz. glasses of wine)
  • White rice
  • Other gluten-free grains
  • Other legumes

If a food or food group does not appear in the four stages, it indicates that you may want to avoid that food long-term due to its negative impact on those with autoimmune disease or its overall negative health consequences for the majority of the population.

Gluten, for instance, is likely to contribute to further immune stimulation for all with autoimmune disease, while processed vegetable oils, food chemicals and additives, and refined sugars and non-nutritive sweeteners, are harmful for everyone.

Want a handy print-out of this chart? Scroll to the bottom to have it delivered to your inbox!

Why do you need to reintroduce foods?

The #1 question we are asked about reintroductions is “If you feel good after eliminating all those foods, why bring them back?”.

There are no gold stars for the longest, most perfect AIP elimination phase. Instead, you begin with the end in mind; a goal to eventually arrive at the least-restrictive diet that promotes your individual best health. You are working toward personalization and your end result will look different from any other person using the protocol. You want to use the protocol to your advantage, identifying which foods are causing symptoms, expanding your diet to include foods that are most supportive, and eliminating more long-term the foods that undermine your health.

Some of the elimination foods are valuable to re-incorporate into your regular diet from a nutrient standpoint (eggs, for example). It’s also true, both from a practical and social sustainability standpoint, that reintroductions are a wise step (i.e. it’s easier to travel if you can eat rice and it’s nice to occasionally go out to Happy Hour with friends). Finally, there is psychological benefit in working towards expanding your diet as your wellness returns, rather than allowing food-driven fears to take hold. To read more, check out the article Strict AIP Isn’t Meant to Last Forever.

The elimination phase is not meant to last for a lifetime, reintroduction is just as important as elimination to the Autoimmune Protocol.

When can you start reintroducing foods?

You reach the reintroduction stage when you have spent 30-90 days fully compliant in the elimination phase and have measurable improvement in symptoms from your baseline as evidenced from tracking and journaling (and/or lab testing).

Ideally, you are looking for relief of your autoimmune disease symptoms. At the end of this stage you have a diet that is individualized, sustainable (both practically and socially), and nutrient-dense. It should be the least-restrictive diet that gives you the best health.

If you reach 90 days without improvements, it’s time to get your healthcare providers involved for some testing. There may be something underlying that needs treatment beyond diet and lifestyle changes and which is preventing your progress. The sooner those issues are dealt with the better, so that you can start reintroductions and enjoy expanding your diet again.

If you are confused about the elimination phase or have been having trouble with implementation, check out What is AIP? The Definitive Guide for food lists and resources for the first phase of the Autoimmune Protocol.

Implementation: How do you reintroduce foods?

Implementation of the Reintroduction stage is not difficult, but it does require methodically following a multi-step procedure. The reason for this procedure is to help you be the best possible scientist, controlling the “science experiment” you are about to conduct.

First, consider these important points:

  • limit variables (this means that you had maximum compliance during elimination, that you’ve given attention to lifestyle factors, more on that later, and that you avoid reintros when you are sick or under stress)
  • follow the procedure (outlined below)
  • track all the data (more on that below)
  • be willing to accept the conclusions (even if they disagree with what you were hoping for)
  • remember that reintros can be reattempted (sometimes more healing time is all that is required)

Reintroduction procedure:

  • Select a food to reintroduce from the stages chart.
  • Start with half a teaspoon or less and wait 15 minutes. If there are reactions, stop.
  • If there are no reactions, eat one full teaspoon and wait 15 more minutes. If there are reactions, stop.
  • If there are no reactions, eat one-and-a-half teaspoons and wait two–three hours. If there are reactions, do not go any further.
  • If there are no reactions, eat a normal portion of the food and wait 3–7 days. Do not reintroduce any other foods and track reactions during this time. (Many reactions could indicate a potential food sensitivity, but the most obvious is a return of your autoimmune symptoms.)
  • If there are no reactions different from your improved baseline after the AIP elimination phase, that food can be brought back into your diet and you can begin another reintroduction.
  • Be aware that you may find a food is tolerated when you eat it occasionally, but not when eaten regularly.

It should be noted that this process of elimination and reintroduction is medically the “gold standard” for identifying food-driven symptoms, even more so than largely inaccurate food sensitivity testing. If you’d like to know more about that, you can read about it in the article Why Food Intolerance Testing Doesn’t Work.

In what order do you reintroduce foods?

It’s really up to you. You can take the stages in a different order or skip around. However, how well you react to several foods in an early stage is a very good gauge for your likely ability to tolerate foods in the next stage. From this perspective it is most valuable to take a methodical approach, starting with Stage 1 foods and if you are having positive reactions, progressing through the next stages.

Exactly how should you track reintroductions?

Yeah, we made that sound kind of easy, but it actually takes a little bit of organized data collection. We suggest utilizing a simple journal page with space to record the following details:

  • Name of the food you are attempting to reintroduce
  • The Date
  • What time it was when you attempted the half teaspoon of the food and your reactions
  • What time it was when you attempted the full teaspoon of the food and your reactions
  • What time it was when you attempted one and half teaspoons of the food and your reactions
  • What time it was when you attempted a normal serving of the food and your reactions
  • Reactions on Day 2
  • Reactions on Day 3
  • Reactions on Days 4-7 (if you decide to take extra time between reintroductions)
  • A little space for your reintro results (whether that food is a positive or a negative for you)

Okay, so what sensitivity symptoms should you be looking for?

One of the more challenging aspects of AIP food reintroductions is figuring out what constitutes a reaction. Outside of something very obvious, like suddenly breaking out in hives or vomiting, it can be a little confusing. And since food-driven symptoms can show up days later (although typically if you are sensitive you will notice within 48 hours), it can be especially tough to notice them or connect them to a food.

The good news is that once you’ve cleared the slate, taken ample time in the AIP elimination phase to improve your baseline, and tackled anything underlying that needed treatment, you’re likely to find that your body’s communication, even its more subtle clues, becomes very clear to you. Things that previously didn’t get your attention will be much more obvious.

Below is a list of symptoms you might encounter when reintroducing a food back into your diet. You can run through this list during a reintroduction attempt to check-in with yourself each day (up to 7 days after you try a reintroduction, if you are being particularly cautious), to see if you are experiencing these things. Note any that you are experiencing, but which had been resolved prior to beginning the reintroduction process, on your reintroduction tracking page.

Possible reactions might be:

Autoimmune-Related

  • Disease symptoms returning/worsening

Sleep

  • Unable to stay awake
  • Unable to stay asleep
  • Not feeling rested after sleep

Cravings

  • Sugar cravings
  • Fat cravings
  • Need for caffeine
  • Craving minerals from non-food items (like chalk, dirt, or clay)

Skin

  • Rash
  • Acne
  • Pink bumps or spots
  • Dry hair, skin, or nails

Aches/Pains

  • Muscle aches or pains
  • Joint aches or pains
  • Tendon aches or pains
  • Ligament aches or pains

Digestion

  • Stomachache
  • Diarrhea
  • Constipation
  • Heartburn
  • Nausea
  • Vomiting
  • Gas
  • Bloating
  • Undigested food in stool

Mood

  • Mood swings
  • Depression
  • Low stress tolerance
  • Noticeable increase in anxiety

Energy

  • Reduced energy levels
  • Fatigue
  • Afternoon energy dips

Miscellaneous

  • Headache (from mild to migraine)
  • Dizzy or lightheaded
  • Phlegm, runny nose, or postnasal drip
  • Coughing or constant need to clear throat
  • Itchy eyes, mouth, or ears
  • Sneezing

Want a handy reactions checklist? Scroll to the bottom to have it delivered to your inbox!

Reintroduction Frequently-Asked-Questions:

You still have questions, right? We get it and we’ve got answers! Check out our drop-down menu here:

Can you still reintroduce foods even though you don’t feel any better?

If you aren’t feeling any improvement after 90 days on the elimination diet, it is important to enlist the help of a practitioner to troubleshoot some root cause issues that may be impacting your healing process. If you try to reintroduce foods before you start to feel improvement, you will have less ability to tell if a food is causing a reaction or not.

Do all of your symptoms need to reverse before reintroducing foods?

No, but you do need to see measurable improvement to create that “baseline” and gauge reactions. Even if you have not had total remission of your autoimmune symptoms, look for positive changes in other areas, like skin, digestion, mood, sleep, and energy. If those subtler changes are clear and measurable enough, you can start the reintroduction process.

What if you have a condition like Hashimoto’s that comes with symptoms that are hard to pin down?

Some autoimmune diseases, like Hashimoto’s thyroiditis come with symptoms that are more subtle and hard to track, such as energy and mood fluctuations. This is where very careful symptom journaling and tracking comes in. Certain indicators like bowel movement frequency and type (check out a Bristol Stool Chart for help), morning body temperatures, and monitoring thyroid hormones via blood work can be helpful. Even though progress might be harder to ascertain, you should be able to see forward movement using this information when combined with your symptom tracking.

What if you have a bad reaction to a food?

This is what everyone is nervous about, as we don’t want to experience the disappointment that comes when a food reintroduction is not successful. While it is disappointing, it is also a valuable communication from your body.

Stop and do not include this food in your diet at this time. Depending on the severity of your reaction, go back to the elimination phase until you reach the baseline of health that you had before you started reintroducing foods. This could take a matter of days or weeks to achieve but it is important to “clear the slate” before you begin the process again with a new food. If you do not give time to the “clearing the slate” process, it will be difficult to gauge positive or negative reactions to the next reintroduction attempts. Remember that a food that did not work today may work in the future with more healing.

How long do you have to go back to the elimination phase if you have a bad reaction?

This depends on the severity of reaction. It could be a matter of days or weeks. It’s important to reestablish your improved baseline before starting again.

If you react to one food in an earlier stage does that mean you can’t move on to the next stage?

No, but it is recommended to try some other foods from that stage before moving on to the next stage. For instance, if you try ghee in Stage 1 and get a reaction, but you have successfully reintroduced green beans, cardamom, black pepper, and macadamia nut oil, you could consider moving on to foods in the Stage 2 list. However, if you find that you are reacting to most of the foods in a particular stage, you may need to wait for deeper healing before moving further.

Professional Support

If you’ve stayed with us all the way to the end, you may be ready to move on to reintroductions, but hoping to do it with professional support. We are one-step ahead of you! We’ve trained hundreds of health and wellness providers from every kind of background (medical doctors to health coaches and lots of professionals in-between) how to help you adopt the Autoimmune Protocol in our practitioner training program. You can search listings to find a practitioner near you on the AIP Certified Coach website.

Looking for more AIP and reintroduction resources?

Between the two of us, we’ve written three books on AIP. Mickey’s The Autoimmune Paleo Cookbook was the very first AIP cookbook and still a favorite in the community. Angie’s The Alternative Autoimmune Cookbook was the first to tackle the emotional side of healing along with delicious recipes. And Mickey and Angie’s co-authored guide, The Autoimmune Wellness Handbook serves as an all-angles guide to every area those with chronic illness want to cover, from the AIP diet to sleep, stress management, and connection.

We’ll be the first to tell you that you don’t need to buy ANY of our books to get connected to all the information you need to embark on a successful Autoimmune Protocol. We have over 100 articles on the site covering every detail of AIP, in addition to over 250 AIP compliant recipes and even more resources and links on our resources page. You can also tune in to The Autoimmune Wellness Podcast for an audio version of the information we present here.

If you are looking for more information and resources on getting started with AIP, you will want to sign up to get our AIP Quick Start Guide. Just pop your email in the box below and we will send you the following over the course of five days:

  • Complete, printable lists of the foods to avoid and include during AIP
  • A 2-week AIP meal plan and shopping list
  • A 90-minute batch cooking video from Mickey
  • A practical tips video from Angie talking balance, temptation, and body image
  • Printable guides on food reintroductions and reactions

You will then be subscribed to our newsletter, where we deliver free, exclusive content in the form of tips, articles, recipes, news, and more! By signing up, you will be the first to know about what is happening in the autoimmune community.

About Angie Alt

Angie Alt is a co-founder here at Autoimmune Wellness. She helps others take charge of their health the same way she took charge of her own after suffering with celiac disease, endometriosis, and lichen sclerosis; one nutritious step at a time. Her special focus is on mixing “data with soul” by looking at the honest heart of the autoimmune journey (which sometimes includes curse words). She is a Certified Health Coach through the Institute for Integrative Nutrition, Nutritional Therapy Consultant through The Nutritional Therapy Association and author of The Alternative Autoimmune Cookbook: Eating for All Phases of the Paleo Autoimmune Protocol and The Autoimmune Wellness Handbook. You can also find her on Instagram.

69 comments

  • jay Sullivan says

    HI
    Wondering if I can get someway of printing your 4 stages of AIP reintroduction of foods ??
    thank you
    Jay

    • Mickey Trescott says

      Hi Jay! We do send a printable PDF to our newsletter subscribers. Just scroll down to the bottom of the page to opt-in and sign up.

      • Donna says

        I do receive the newsletter but I am not seeing an option for printing out this information. Thank you for your help.

        • Mickey Trescott says

          Hi Donna! Printing capability is going to have to do with your computer setup. Hope you figure that out!

  • Cheryl Lundgren says

    I’ve been on the very restrictive phase of AIP for almost three years. The few times I’ve accidently strayed from strict AIP, it’s gone violently wrong. So I’ve been reluctant to complete the process. I just bought and downloaded the Autoimmune Wellness Handbook and I’m taking it with me on my Kindle to the beach today. I think starting August 1st I’ve going to go through the introductions…….slowly. I’ll be using your book as my guide. Thank you so much for all you do. This has been the best three years of my life for my health. But I have coronary artery disease and I’m looking at Dean Ornish’s program to reverse that. He believes in a vegetarian diet. I’m going to have to at least be able to reintroduce legumes and a few other things like nuts if I’m going to be able to do his diet. With great trepidation, I’m moving forward.

    • Angie Alt says

      Awesome Cheryl! I’m wishing you good luck w/ the process!

    • Mickey Trescott says

      Hi Cheryl! I’m so happy it has helped you. Wishing you the best on your recovery.

  • Linda Dupuis says

    I’d love a printable copy of this. Thanks.

  • Jess R says

    Question on stage 1 introduction. It lists “Legumes (only including the beans with edible pods).” I thought that beans with edible pods (like green beans and snap peas) were ok to eat on the diet. Those are on the foods to include print out you sent out. Thanks!

    • Angie Alt says

      Jess, you caught an update we need to make to our “foods to include” list! Back when AIP was first being developed legumes w/ edible pods were considered a gray area food that many folks did not initially eliminate. Later, Sarah Ballantyne clarified it as a food that should be initially avoided, but could probably be brought back into the diet early on for most folks, which is how it became a Stage 1 reintro. Sorry about that confusion!

  • My daughter has been on the AIP for 7 months now and is just going to begin reintroductions, I was hoping for your reintro sheets. thanks, cherri

    • Mickey Trescott says

      Hi Cherri, if you subscribe to our newsletter at the bottom of the page we send them to you as a part of our welcome email series!

      • Mary Ann Abney says

        I am a subscriber to the newsletter and I am having trouble finding the downloadable resources for reintroduction. I have been on the elimination phase for almost two months and have seen major improvements. I am ready to start reintroduction and would love to use the resources mentioned here.

        Thank you for all that you do for the Autoimmune community. I love all of the resources and encouragement.

        Best Regards,
        Mary Ann

        • Mickey Trescott says

          Hi Mary Ann! If you can’t locate those emails, just go to the bottom of one of our newsletters, hit unsubscribe, and then come back to the site to subscribe again. Then you will get the welcome emails sent to you again. Hope it helps!

  • Carol Nogueira says

    How long does the reintroduction phase take usually? I’m calculating it’ll take roughly 3 months to reintroduce everything I want. Does that sound reasonable? And just to see if I got it right since I’ll be reintroducing one food at a time, the same goes for spices, right? Try cumin, wait 3 days, then try nutmeg, and so on? I love spices… This is going to take a while… Oh well. Haha

    • Angie Alt says

      You’ve got it Carol! That’s pretty typical for a timeline of getting in the things that you want to try first.

    • KL says

      Hi There! Thanks for the helpful guide. I was on the elimination phase for 3 months and have been reintroducing some foods. So far, almonds, black pepper, coffee, cocoa, whole eggs, fresh legumes and occasional wine/sugar are all clear. Aside from those, I’ve only tried hemp seeds and ghee (unsure but omitting for now), cumin and caraway seeds.
      I seem to have problems with those last 2. I got dull pain right in the middle of my stomach, but not until the next day. Wouldn’t a stomach reaction come on quickly, since the food enters that part of the body early on?
      Also, I don’t get stomach pain normally, and I had read elsewhere that sensitivities show up in the form of exacerbated autoimmune symptoms. Have you ever heard of out-of-the-blue reactions like this happening?
      Thanks

      • Angie Alt says

        Hi KL, yes, typically digestive symptoms show up relatively quickly, but each of us is individual so it’s tough to say what reactions will be like across the board. Additionally, while exacerbated autoimmune symptoms is certainly a clear reaction, that is not the only possible reaction. I would review the list of possible reactions (which is by no means exhaustive), move the cumin & caraway to the bottom of your list & continue w/ other reintros. Try the cumin & caraway again later, noting if it causes the same stomach pain.

        • KL says

          Thank you Angie, that sounds like good advice. I’ll give them a go later and see what happens 🙂

  • Jane Harley says

    Hi I’ve been on the elimination phase for over 60 days now and am feeling much better but still have issues with reflux and heartburn – any ideas? I know I can’t have lettuce as that affects me badly. I’ve cut my reflux tablets (which are addictive) out slowly over this time as well.

    • Mickey Trescott says

      Hey Jane! It sounds like you might need some troubleshooting to help resolve the issue. I recommend checking out this article from Chris Kresser for more information about root causes of heartburn: https://chriskresser.com/heartburn/

  • Rose Hart says

    Hello, I am in the process of reintroducing foods back into my diet. I have noticed on the lists above the dairy products do not specify wheather they are grass fed or raw. I was wondering whether this was a given or could we try other in in other forms such as pasteurised if that makes sense. Thank you!

    • Angie Alt says

      Rose-
      Typically you’d be aiming for the highest quality forms of dairy that you can source & afford. They have greater nutrient value & are a more worthwhile addition. I’ve also found w/ my clients they are more likely to be tolerated than lower quality forms of dairy.

  • Terri says

    Hi I’m on week 5 of reintros. I did 9 weeks of elimination. I’ve added almonds ( flour milk and nuts) and tomatoes well. Egg yolks not so good. Peppers are good. I want to add corn or rice next. Is that ok?

    • Angie Alt says

      Terri-
      You seem to be doing pretty well. If you have had success w/ tomato, typically one of the hardest foods to reintro, trying out corn & rice next is a good idea.

  • Charlotte Tucker says

    Why are beans not allowed since they are a good source of fiber and protein?

  • Mer says

    With nuts and seeds, do you reintro them one at a a time? (almonds…wait a few days…..walnuts….wait a few days….pumpkin seeds….wait a few days..etc.) Gonna take forever to get to stage 3!
    And since peanuts are an issue for many, are they not supposed to be attempted til later?

    • Angie Alt says

      Mer-
      Yes, nuts & seeds go 1 at a time. As to peanuts, if you don’t see a food listed in the reintro stages it may be best left out of the diet (for example, like gluten).

  • eunice says

    Hi. I’ve been on AIP for almost 2 months now 🙂 Although I still have some lingering symptoms (Seborrhoeic dermatitis), it’s cleared up by 80% since I started AIP. YAY! Oddly tho, at week 3, I started developing small eczema patches here and there, and they haven’t gone away.
    Anyway, my question is-
    if I want to reintroduce spices, such as pepper, should I still ingest 1/2 a tspn? I just put 1/4 teaspoon in my broth and it’s a little spicy!
    Thank you 🙂

    • Angie Alt says

      Eunice-
      Spices can be tested by eating a normal serving size, for instance the amount you seasoning a dish w/, not large quantities.

  • eric wellons says

    would love the new and improved reintroduction lists! thank you

  • Daniela Jung says

    Hi. I have Crohn’s disease and after 12 weeks on aip my laboratory values and sonographie are for the first time without abnormalities. So,I want to start with the reintroducing,but…since I’m on aip I’ve bloatings. No stomach pain, no diarrhea, only bloatings. My question is: Is it better to wait or can I start? Sorry for my bad English…

    • Angie Alt says

      Daniela-
      You might want to talk w/ your doctors about the bloating to get their guidance.

  • Claire Griffith says

    Am ready to reintroduce

    • Angie Alt says

      Claire, you can use this article to help yourself gauge whether or not you’re ready.

  • Claire Griffith says

    Can’t wait to reintroduce

  • Jane says

    I really appreciate all the great resources you two make available to us. Thank you so much!!
    I have Mickey’s new book, Nutrient Dense Kitchen and I love, love, love it!
    I have a question about baking, though. Turns out, I’m sensitive to tapioca/cassava. And, they show up all the baking recipes. I have successfully reintroduced almonds. Do you think that almond flour would be a good substitute for the cassava flour in your recipes? Or, do you have another suggestion?

    • Angie Alt says

      Jane, we’re so glad you like our resources. As to the flour substitution, generally AIP baking recipes have been very carefully tested to be successful w/ the flour called for. You can try experimenting to see if almond flour will work, but it’s not typically easy to just swap.

    • Mickey Trescott says

      Hi Jane! I’m so happy you are enjoying the book. I’m sorry you are sensitive to cassava – fortunately there are only 7 recipes in the entire book that contain it. Unfortunately I have not found a flour to substitute. Almond will certainly not work. My recommendation is to try the recipes written without that ingredient instead. I’ve got quite a few desserts here on the blog that will work. Good luck!

  • Toni says

    Hi Ladies, I am a subscriber to your newsletter, and having trouble locating the reintroduction download, as well. I unsubscribed and subscribe again, but in the welcome email, I didn’t find a link to confirm my email. Do you have any suggestions. Thank you for everything you do for this community.

    • Mickey Trescott says

      Hi Toni! The reintroduction email comes as the third in the series, so three days after subscribing.

  • Daniela Jung says

    Hi, after three month with the elemination phase I’m now with the reintroduction. Should I try every seed based spices on it own or together? I read a guide by Eileen Lard and she mixed a curry to try seed based spices…Thank you for answering, Daniela

  • Maria says

    I wanted the printable copy . I tried to sign up to print it but it says that I am already signed up. How can I print a copy? Thank you

    • Mickey Trescott says

      Hi Maria! You need to unsubscribe and then resubscribe again to get the quickstart guide sent to you again. You will be emailed a printable .pdf – you may already have it saved in your emails!

  • Ebba says

    Hi! Thanks for the information! This helps a lot as i amtrying to reintroduce food again:) I have a question thoguh, about liquorice. I thought it was a seedbased spice and reintroduced it as such, but recently i heard that liquorice is actually a legume. If so, does it lassify as a legume with edible pods which can be reintroduced early on or should i wait until reintroducing lentils and bean way long in the future? I have tried googling this but came up with nothing.. Kind regards, Ebba

    • Angie Alt says

      Ebba, the main reason to avoid licorice is really because of it’s immune stimulating qualities. While that might be a good thing in those w/out autoimmune disease, it’s often not a good match for those w/ autoimmune disease, since our immune systems are already in overdrive. You might want to test it later in your reintro process to see if it’s a good match for you, but I probably would not focus on bringing it back in right away w/out the guidance of your healthcare provider.

  • Jen S says

    What are legume sprouts? I’ve google searched and I’m still not clear. Are they beans, rice or peas that have been soaked overnight?

    • Mickey Trescott says

      Hi Jen! They are the sprouts that grow from legumes, they come from soaking and setting in a window so they start to grow.

      • JenS says

        Thank you Mickey!
        I’m so frustrated. I started the reintroduction phase today and was soooo excited. I tried a fresh green bean, it was fantastic! I waited 20/30 mins and had another and the roof of my mouth was tingly and itchy😥after the second test.
        I remember the allergist told me that with fresh fruits and vegetables you can quite frequently eat them cooked even though you have a reaction to raw, fresh… Is this true or should I avoid them?

        • Mickey Trescott says

          Hi Jen! Yes, for some people there is a difference between raw and cooked foods. I would be careful since you already had a reaction. Good luck!

  • Galina says

    Hi. I’ve been on AIP diet for 4.5 months. My tests came all good. I started reintroduction. I am on stage 1. I liked to eat a buckwheat before my diet and I would like to reintroduce it but couldn’t find it on any stages. Buckwheat is not a wheat. Could you please tell me, when can I reintroduce it? Thanks

    • Angie Alt says

      Galina-
      Buckwheat would be a Stage 4 reintro w/ other non-gluten grains.

  • jodi says

    Could I get a list of the reintroduction stages and the checklist of reactions? Thank you!

    • Angie Alt says

      Hi Jodi! Simply sign up for our newsletter at the bottom of this post. You’ll be emailed resources.

  • Don Stahurski says

    Thank you both for really excellent information and help

  • Ryan says

    Is it okay to reintroduce “complex” foods like processed items (think organic sweet potato chips) that are mostly okay, but have 2 or more unknown ingredients? My thought is that you’d either confirm that all the individual ingredients are okay, or walk away knowing you can’t have those specific chips and the unknown ingredients are all suspect. Also relevant is the fact that the few questionable ingredients are things that I would not otherwise reintroduce separately into my diet (natural versions of stabilizers, emulsifiers, and/or other things that are frequently found in ready-made food). Thoughts?

    • Angie Alt says

      Ryan, in general you’d want to avoid those kinds of ingredients (stabilizers, emulsifiers, etc) long-term. We also realize that is not always realistic or possible. I’d make sure you are able to tolerate all the main ingredients through individual reintro & then try the chips. If they don’t seem to work for you, it maybe be an indication that the stabilizers/emulsifiers aren’t a great match. Some folks find they are very sensitive to those kinds of ingredients, while others find that consuming them occasionally doesn’t result in any major symptoms.

  • Angie says

    Thank you for the info, I don’t see dairy like yoghurt or cheese, this means pour spoons be completely eliminated from my diet+

    • Angie Alt says

      Angie, you’ll see in Stage 3 “Grass-Fed Dairy” is listed. This covers all remaining dairy, since Ghee occurs in Stage 1 & Butter in Stage 2.

  • Susan says

    What not and seed based oils would you recommend reintroducing? Thank you!

    • Angie Alt says

      Any of them you are wanting to bring back into your diet, Susan. Keep in mind that peanuts are a legume & that seed-based but industrial processed oils aren’t generally healthy for us (think canola).

  • Serena says

    Hello and thank you for sharing so much useful information! If a person is very skinny in spite of eating fats or sweet potatoes/carrots/parsnips which are not caloric enough or cause constipation, and so there’s the need to reintroduce carbohidrates as soon as possible, can he/she try to reintroduce at least rice in stage one?
    Thanks for your help!
    Serena

    • Angie Alt says

      Serena-
      Yes, in individual cases where weight loss is a serious issue & the person is struggling to remain a healthy weight we would normally recommend that person try an early reintroduction of white rice + increase consumption of dense carb veggies (like sweet potato) & add smoothies w/ fat sources to their meals.

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  • Dawn says

    Hi! I’m sorry if this is a dumb question or I’ve missed the answer somewhere but I don’t have a ‘search’ option on my phone to search through the answers! I’m just having a bit of trouble with the reintroduction ‘instructions’, specifically when it comes to oils and spices. I totally understand the half teaspoon, full teaspoon, one and a half teaspoon, and full serving bit, but how do we apply that to oils and spices? Like, should I take a half teaspoon of sesame oil and see what happens? Or a half teaspoon of pepper? Both of those seem excessive…. but say if I make a recipe with sesame oil in it, the recipe likely doesn’t have very much in the WHOLE recipe (maybe a teaspoon) so then eating only a half a teaspoon of the meal with that little amount of sesame oil doesn’t seem like it would be enough of an amount to be a decent introduction and see if there’s a reaction! Thanks for your help – I really appreciate this article!

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