Food protocols, which are dietary guidelines catered to specific health needs and goals, can be vehicles for healing and optimal wellness. For these reasons, many protocols have gained wide popularity in recent years. We outlined some of the most followed.

THE AUTOIMMUNE PROTOCOL (AIP)

The Autoimmune Protocol is an elimination diet meant to reset the body’s immune system, ease inflammatory conditions, and heal gut issues that can contribute to autoimmune issues. Rooted in the Paleo diet, the AIP diet focuses on strictly ridding foods that are known to be inflammatory and cause irritation in the gut, and then slowly reintroducing such foods over time. While they can vary person to person, the foods most commonly eliminated include nightshades, alcohol, grains (especially gluten-containing grains), legumes, refined sugars, dairy, and eggs. During the elimination process, it is recommended to eat clean nutrient-dense foods, including organic meats and vegetables, and to take note about how the body feels. This diet is restrictive and is not meant to be a long-term eating solution.

ALKALINE DIET

An alkaline diet aims to promote optimal PH levels in the body by eating alkaline-forming foods, and avoiding acid-forming foods. Growing research suggests that promoting a more alkaline internal environment may help to ease or thwart various modern health issues including certain cancers and muscle and bone pain. While each food varies according to its alkalinity and potential to promote a more alkaline internal environment, the most common alkalizing foods include most fresh seasonal organic vegetables and fruits, legumes, nuts, and tofu. Most citrus and leafy greens are known to be particularly alkalizing. The foods that are the most acid-forming and therefore avoided include dairy, eggs, meat, most grains, anything processed, and all additives.

GAPS

The Gut and Psychology Syndrome Diet is a healing diet derived from the Specific Carbohydrate Diet. It eliminates grains, pasteurized dairy, most starch, and refined carbohydrates. GAPS is based on the theory that GI distress can cause chemicals and bacteria from food to enter the blood, leading to digestive and neurological disorders— also known as “leaky gut.” The aim is to remove foods that damage the gut flora and replace them with nutrient dense foods, balance the bacteria in the GI tract, heal the gut lining, and rebalance the immune system.

GLUTEN-FREE

A gluten-free diet is often used to manage celiac disease or other intestinal inflammation caused by gluten, a protein found in grains like wheat, spelt, barley, rye, triticale, and some oats. Those adhering to a strict gluten-free diet will avoid all gluten-containing grains, as well as other foods susceptible to hidden forms of gluten, such as sauces, condiments, and other processed foods. Removing gluten, the source of intestinal inflammation, has been shown to offer relief from painful digestive symptoms, support mental clarity, and ease some autoimmune issues.

GRAIN-FREE

A grain free diet eliminates all grains including wheat, spelt, barley, rye triticale, dried corn, millet, rice, sorghum, and oats. Some grain free diets allow limited consumption of quinoa, amaranth, or buckwheat. Similar to a gluten free diet, a grain free diet aims to reduce inflammation, ease gastrointestinal issues, manage autoimmune issues, and lower blood sugar levels.

THE KETOGENIC DIET or KETO

KETO has gained wide popularity over recent years. This protocol involves drastically reducing carbohydrate intake and eating high amounts of healthy fat and protein. There are several variations on the ketogenic diet, with slightly different fat, protein, and carbohydrate ratios. The overall goal is to induce ketosis, where the body runs out of carbohydrates and begins to break down fat to use for energy. When inducing ketosis, it is essential to eat clean sources of fat (avoid pesticides or growth hormones and aim for grass-fed, organic products), as toxins are stored in fat cells. When employed properly, a ketogenic diet may help to reduce inflammation and can be beneficial for people suffering from diabetes, among other chronic health conditions. Some tout this diet for helping to promote mental clarity and reduce sugar addictions.

INTERMITTENT FASTING

This involves a cyclical pattern of fasting and eating. The intervals can vary, but the general aim is to lower insulin levels in order to burn sugar stored in fat cells. While following this protocol, it is ideal to eat whole, nutrient dense foods in the periods of eating to offer the body clean, substantial sources of fuel. Many people use intermittent fasting as a weight-loss and weight-management tool, but if implemented correctly, this pattern of eating may help to facilitate hormone adjustment, allow cellular repair processes, and reduce inflammation.

LOW FODMAP

FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides and polyphenols, which are short chain carbohydrates and sugar alcohols that can cause digestive distress. These irritants can be found in a wide variety of foods, including certain vegetables and fruit, wheat, processed meat, and some sources of dairy. A low FODMAP diet eliminates these foods, allowing the gut to heal, and potentially easing digestive symptoms from IBS, SIBO, and other GI disorders. This diet has been shown to be particularly effective in easing SIBO symptoms for some.

LOW HISTAMINE DIET

Histamines are a chemical produced by the body’s immune system that aid in certain digestive, immune, neurological system functions. Histamines are also found in certain foods. People with histamine intolerance experience an allergy-like response when they consume foods rich in histamines. Foods higher in histamine include fermented food, processed meat, avocado, alcohol, tomatoes, eggplant, spinach, preserved fish and certain condiments. By eliminating certain foods high in histamines it may help to determine which foods cause this response and therefore reduce or eradicate these negative reactions.

PALEO

The Paleo philosophy posits that the human body is accustomed to eating whole foods, similar to our ancestors in the Paleolithic era. The innovation of modern farming introduced foods that are not easily digested or adapted, leading to health problems. A paleo diet consists of lean meats, fish, fruit, vegetables, nuts, and seeds and eliminates all processed foods, sugar, grains and most dairy (full-fat, grass-fed dairy products are permitted in some paleo diets). A Paleo diet may help to reduce inflammation, and when used appropriately, may reverse many chronic health conditions.

SPECIFIC CARBOHYDRATE DIET (SCD)

The Specific Carbohydrate Diet is a nutritional plan that restricts grains, dairy, starches (including starchy vegetables), and sugars. The protocol also suggests the avoidance of processed foods, canned foods, and dairy. The diet, which was developed by Dr. Sydney Haas, aims to reduce these foods as they can irritate or inflame the digestive system. Removing the sources of irritation, and allowing the gut to heal, may provide relief from GI disorders like IBS, IBD, UC, Crohn’s, and Celiac Disease.

SIBO-FRIENDLY or SIBO DIET

SIBO stands for Small Intestinal Bacterial Overgrowth, an overgrowth of good bacteria in the small intestine. SIBO can lead to bloating, leaky gut, and other gut issues, therefore this protocol aims to reduce or rid those symptoms by removing all potential SIBO-aggravating foods, such as those high in FODMAPS, and certain amounts of specific types of carbohydrates that are fermented by bacteria in the gut. In essence, the diet aims to feed the body while simultaneously starving the overgrown bacteria in the gut. The SIBO diet is usually most successful when combined with a low FODMAP diet or SCD.