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Reintroducing Foods on the Ancestral-AIP

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Reintroducing Foods on the Ancestral-AIP

We all want what we want when we want it!

This makes being on a long-term therapeutic diet really, really hard!

As a patient, I have looked longingly at my calendar for the day I can begin reintroducing ‘challenging’ foods. If I have a flare-up, I go on the Four Phases like I am on a mission or a Rite of Passage.

I have tried several approaches, researched the available protocols, and thought deeply about what makes the most sense for the most people possible. Your clinician may have more specific recommendations based on your current situation.

This is not medical advice, this is just my experience as a patient.

I will discuss some of the biochemical reasons throughout this article. These distinctions will help you discover and refine your personal Ancestral or Epigenetic Auto-Immune Protocol.

So far, this is what makes the most sense…,

This list is going to differ from the present ‘standard’ reintroduction protocols in some ways. I will explain those differences as we go through the reintroduction process.

The MOST IMPORTANT aspects of this process are honesty and patience.

By honesty, I mean a committed relationship with what triggers your immune system in any way. This process can tell you and your clinician a great deal about what your immune system is really doing, and on an epigenetic level – why. If you go too fast, you will not be certain what food created which symptom.

Patience takes patience. Patience is the opposite of anxiety, catastrophic thinking, insomnia, cravings, stress, and feeling adversarial or overwhelmed. Patience will get you through the Three Rules and Seven Steps of food Reintroduction.

Rule One – Test Each Food on a Good Day 

I only recommend that my patients who are a few weeks into Phase Two of the Ancestral Autoimmune Protocol and are feeling significantly better begin the reintroduction process.

Before you begin, keep in mind that 75% of your immune system functions at the surface of your mucous membrane, from your lungs and mouth and all the way through your gut, especially your small intestine. Your immune system behaves the same way that you feel. If you are impatient and frustrated that is how your immune system will respond to each thing you try. Give yourself time.

Learn to listen to your body and regulate your stress response.

You will get the best results if you start in the morning.  Make or purchase a normal serving of what you want to try.

    • Chew on a spoonful for about a minute and spit it out. wait 30 minutes – Feel anything?
    • Swallow a spoonful wait 4 hours – don’t anticipate – wait!
    • Finish 1/4 serving – Keep paying attention for any common symptoms. 
    • The next day finish the remaining 3/4 serving
    • Enjoy another full serving the next day
    • 2 servings the final day

Then wait six to ten days. Listen to your body. Spend a few minutes with your symptoms and successes journal.

The reintroduction process goes in natural stages. The order can be important if your condition is serious or erratic. Of course, each of us probably has a favourite and wants to start there. I recommend following the following process:

    1. Fermented Food
    2. Coffee and Chocolate
    3. Peas and Greens
    4. Nightshades
    5. Eggs

You may have found another order is better for you or your clinician may have a more specific protocol. I will explain my reasoning throughout this article. Talk to your clinician about the reintroduction process.

Rule Two – Each Food Takes Ten Days to Two Weeks

When you decide to reintroduce a certain food or food group (see Rule One), give yourself a couple of weeks. Things will speed up gradually, but for the next few months you will need to be patient and choose the foods that you are going to get the most from (and enjoy) the most.

This is very important if you are in Stage Four or Stage Five of the Autoimmune Spectrum.

If you are very aware of your body and know your initial symptoms of an immune reaction and are confident you can stabilize in Stage Three and turn things around, then you can test a new food challenge per week.

The order that I present these immune system challenges is very specific to the nature of the reaction and the likelihood of a short-term or long-term immune response and characteristic.

Rule Three – Keep a Symptoms and Successes Journal

I am the last person to ask you to obsess over your symptoms, sensations, or any fear that tells you your body is more likely to get sicker than it is to get better.

This process is meant to go along with a collaborative journey between you, your clinician, and any information that gives you both the confidence to commit to a long-term therapeutic protocol.

If you can, get some baseline testing for Food Antigen and any important Auto-antibodies or other relevant markers. 

When you commit to the reintroduction process and have decided on an order (ask your clinician), the way to ensure you get the best results without turning your immune system back into a monster is to create a Symptoms and Successes Journal.

You know your body better than anyone else ever will. Pay attention to any hint of any of your most familiar symptoms. Keep an eye on the basics as well.

Here is a list of things to pay attention to:

  • Sleep
  • Energy Levels
  • Ease and Strength of Breath
  • Sinus Congestion.
  • Itchy, Watery Eyes
  • Ease of Swallowing
  • Rashes and Itching
  • Poor Circulation
  • Snoring and Sleep Apnea
  • Sudden Anxiety or Depression
  • Brain Fog
  • Anything your clinician should know about

Any negative change in your health and/or any strange allergy-like symptom means that you need to stop what you are doing and remove the last food you reintroduced. I also encourage reducing all possible triggers and a few days or weeks on the Phase One Antiinflammatory Protocol

.Those decisions are about what you’d do on the outside. This rule will keep you in direct relationship with your overall response to the changes you are making, explore what happens to your

Self Quantification Apps and Devices

are everywhere.

Making this work

There are many ways for you to maintain a subjective ‘symptom journal, also, a physical checklist, fridge magnet, x on your calendar

Regular Treatments and Supplementations

– how deep, how long anything come up?

Step One – Choose a challenge

We all want what we want when we want it!

If you already have food in mind to start with, perhaps coffee, potatoes or eggs, then add Fermented Foods and then follow the general order. Be organized and consistent and you may have to only do this once.

Fermented Foods

In my experience, the best place to start is with fermented foods. If you are already eating them, taking probiotics, or have recently been on anti-biotics, you can move on to the next challenge and enjoy those yummy fermented foods. Fermented foods have the capacity to trigger a ‘die-off’ reaction and are usually high in Histamine.

This group of foods has many potential benefits and any reaction will usually settle with four days. Keep in mind that you are testing your microbiome, especially high up in your small intestine.

Watch for changes like bloating, gas, rashes, brain fog, and/or itching.

1~Ginger Bug 2~Water/Coconut Kefir 3~Beet Kvaas
4~Kombucha 5~Sauerkraut 6~Kimchi
Coffee, Chocolate, and Tea

Coffee, Tea, and Chocolate offer so many dimensions of pleasure and support to 80% of the population every day.

Also, a few gradual challenges metabolic adaptability, possible neuroactive and addictive some have been found to contain mycotoxins or bacteria that cause as the release of mycotoxins – can also be misread as stimulating, over time accumulate into an immune trigger.

1~Raw Cacao 2~Cocoa 3~Coffee and Tea
Fresh Peas and Green Beans

Fresh Peas and Green Beans have less of the antinutrients in mature dried peas or beans.

Once a pea or bean matures and dries out, the legume goes into a self-protecting hibernation and is naturally more chemically hostile to predation from insects or assimilation by mammals. Given the very small amounts of these triggers in peas and beans that have not been dried, so they are a fairly safe challenge.

I like to boil them and then cook them with Lemon Juice, Garlic, Olive Oil, Salt and Pepper.

Nightshade Plants

Nightshade Plants – inflammatory response and a relatively ‘mechanical’ irritation and damage to your gastric mucous membrane. the narrow range of ‘attack’ and often tangible in a few days. Like poking a bear, this can be a reality check with how down-regulated and most likely lower in inflammatory mediators and aggressive biochemical stances. Not a good idea too often for anyone. Stage three and stable three times per week. If in stage four or five not worth the potential harm. I have a personal and purposeful (and Yummy!) nightshade weekend every month – unless I am in a flare-up.

Remember Rule One,  Test foods on a Good Day – assess how good the day is going for the front lines of your immune system are healing. If you have a reaction, no nightshades for four months.

Potatoes  Eggplants Cayenne pepper Paprika spice
Tomatoes Goji berries Curry Powder Garam Masala spice
bell peppers Chili Pepper Flakes Chinese Five-Spice Powder
Farm Fresh Eggs

Eggs – with soft yolks. Eggs are one of the most Nutrient-Dense foods in the world. They can be very good for most people, but trigger a reaction in 20% of my autoimmune patientsIntroduce egg yolks by themselves, before introducing whole eggs.

can eat pastured eggs, but not conventional ones, for this reason

Soy is a common chicken feed, and research shows the soy protein is transferred to the eggs. If you find you’re intolerant to eggs, you might actually be reacting to the soy.

Step Two – Nuts and Seeds


steak dianne – mustard and pepper – coconut cream

Seed and Nut Oils

Pick 3 or 4 – after you get to the next stage – if things are going well, reasonable to assume ok with all. These are rare triggers, wat five days with these unless you have a reason to react to oils, refinement processing.

Avocado Olive Oil Sustainable Palm Oil
Pumpkin Seed Butter Cocoa Butter Walnut Oil*
Sesame Oil Sunflower Oil Hazlenut Oil
Hemp Oil Toasted Sesame Oil Grapeseed Oil
Seed Spices
allspice black pepper coriander fenugreek
anise caraway cumin nutmeg
cumin cardamom Curry – Homemade sesame
mustard celery seed fennel star anise
clove vanilla
Seed and Nut Butters
Pumpkin Pistachio Walnut Sunflower
Cashew Hazlenut Pecan Tahini (Sesame)
Sesame Macadamia Almond Peanut*

Start with your favourite. Tip: When you’re ready to try toasted seeds or nuts, it’s better to buy them raw and toast them at home, rather than buy toasted ones from the store. Store-bought varieties are often toasted in refined oils not allowed on the paleo diet (such as canola oil).

Soaking Seeds and Nuts

Ideally, nuts and seeds should be soaked in a ceramic or glass container.

      • Start with 1 cup of nuts and/or seeds and add 3 cups of warm water.
      • Add 1/4 cup of acid (vinegar or lemon juice) and a pinch of salt.
      • Soak overnight
      • Dry out at room temperature.

Nuts and seeds can be eaten raw, turned into ‘butter, or dried and flavoured.

      • Mix your flavourings in a medium bowl. Add your soaked nuts, stir and set aside for 30 minutes
      • Spread out on a baking sheet and bake at 115 – 120 degrees F ( 45 – 50 C) until they are crunchy, but not dry.
      • If you have a dehydrator, then dry them at 112 F, 44 C.

The lower the temperature, the less damage occurs to fats and oils in these Nutrient-Dense foods. Soaked and dried nuts should be kept in the fridge where they will be good for a few weeks.

Step Three – Pseudograins

Tapioca -casava Wild Rice Amaranth
arrowroot Quinoa Teff
Buckwheat Millet

Step Four – Alcohol

1 – 3 times per weeks –

mead organic red wine fancy gin
Cider not beer organic tequila potato vodka

Soaking Grains and Beans 

Ideally, grains and beans should be soaked in a ceramic or glass container.

  • Start with one cup of grains and/or beans and add 3 cups of hot water.
  • Add 1/4 cup of acid (vinegar or lemon juice) and a pinch of salt.
  • Add 1 Tbsp of seaweed/kelp
  • Soak them for 24 hours and switch out the water mixture once or twice during that time.

Adding seaweed to grains and beans also helps them become more digestible.

If beans tend to give you a lot of gas, then soak them for 36 hours and replace the water/acid mixture more often.

Another strategy for making grains and beans more digestible is to cook them in fat like risotto and jambalaya.  For meals like this, you only need to soak the grains in an equal mixture of vinegar and water for half an hour. This ensures that the starches soak up more fat.

Step Five – Legumes

Lentils Split peas Chickpeas Pinto Beans
Adzuki Beans Split mung beans mung beans White Beans
Chickpea Miso Refried Beans black beans Tofu/Tempeh/Nato

more fun

a great recipe<?>

Step Six – White Rice and Oats

white rice Bomba Rice Rolled Oats basmati brown
jasmine white rice White rice noodles quick oats Red Rice
basmati white rice White rice flour Steel-Cut Oats
arborio white rice
glutinous rice flour
Oat flour

Step Seven – Dairy

Phase Four

Dairy is made of three components: butterfat, lactose and casein. Generally, people don’t have a problem with butterfat, which is why ghee and butter come first. If there is a food intolerance, it will be either to the lactose or the casein (milk is high in lactose and cheese is high in casein.) Raw dairy is recommended as long as you can find a trusted source. It contains living enzymes that make it easier to digest, as well as a higher nutritional profile. Lastly, goat dairy is introduced before cow dairy, because goat dairy is easier to digest.

Always choose Unpasteurized, Organic, and Full-Fat Dairy Products
Ghee with Coconut Oil Goat Kefir Goat Feta Sour Cream, 
Ghee Goat Yogurt Cow Feta
Whipped Cream
Butter Goat Milk Cow Yogurt All Cow Cheese

The Four Phases of the Ancestral Autoimmune Protocol

If you have not read the articles on the other Phases, 

they may have some important answers, perspective, and guidance.

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