• Home
  • About
  • Blog
  • Contact
  • Nav Social Menu

    • Facebook
    • Instagram
    • LinkedIn
    • Pinterest
    • Twitter
    • YouTube

Gray is Gorgeous

Natural approaches to aging beautifully

  • CLEAN BEAUTY
    • Clean Makeup
      • My Clean Five-Minute Makeup Must-Haves
  • NON-TOXIC SKINCARE
    • Safer Skincare: Why you Should Switch to Non-Toxic
  • HAIR CARE
    • The Best Non-Toxic Products for Gray Hair.
    • The Best Non-Toxic Products for Curly Hair
  • HEALTHY AGING
    • My Transition to Gray Hair: How I Went Gray at 40
    • WELLNESS
      • SELF CARE
      • AUTOIMMUNE WELLNESS
        • Why You Should Avoid Gluten
        • My Autoimmune Diet: How I Manage My RA Symptoms with Food
      • FOOD
        • CUSTOMIZED MEAL PLANS
  • MY RECOMMENDATIONS
    • MY AMAZON PICKS
    • SHOP MY SHELVES AND INSTAGRAM POSTS
  • FREE RESOURCE LIBRARY
    • GET ACCESS NOW

in Food· Lifestyle· Paleo· Wellness· Whole30

Paleo, AIP, Whole30, or Primal? How to Choose.

Since I often share recommendations and tutorials, naturally my posts may contain affiliate links to the products I use and love. If you take action (make a purchase, for example) after clicking one of these links, I will earn a little coffee money, which I promise to drink while creating more helpful content for you.

Paleo, The Autoimmune Protocol, Whole30, and Primal. You’ve probably heard of all these when reading about the best autoimmune diet, but do you know the difference between them?

There are many similarities, but it’s subtle differences you should pay attention to when choosing the best autoimmune diet for you. This is especially true for those with food sensitivities.

The autoimmune diet you choose will directly impact your wellness and your symptoms.

Thankfully, no matter which option you choose or have already chosen, it will be healthier than the Standard American Diet (SAD).

I have read the foundational books for each of these approaches, so the information provided in this post comes directly from the leading authorities on the topics.

By the time you finish reading, you’ll understand the purpose of each of these diets and the information necessary to make a decision as to which approach might be best for you, because the best autoimmune diet is the one that works for you.

This post contains affiliate links. Click here to read my disclosures.

PIN IT

Since the AIP and Whole30 programs are variations of the Paleo approach, let’s start with Paleo.

I’ll tackle Primal a little later.

click here to read more about this foundational book. 

Paleo is a long-term diet. This is a way of eating for life.

Paleo is a very popular autoimmune diet for many. The top two offenders: dairy and grains (and as a result, gluten) are not allowed, therefore, many find relief when following a Paleo diet.

Robb Wolf, one of the world’s leading paleolithic nutrition experts, and whose book, The Paleo Solution, brought me a greater understanding and respect for the approach, explains:

The Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.

 WHAT TO EAT ON A  PALEO DIET:

  •  Lean proteins
  • Fruits and Vegetables
  • Healthy Fats from Nuts, Seeds, Avocados, Fish Oil, Olive Oil, and Grass-Fed Meats

FOODS TO AVOID ON THE PALEO DIET

  • Legumes (beans, peas, peanuts)
  • Cereals and Grains
  • Refined Sugars and Sweeteners
  • Refined Seed Oils
  • Dairy (Ghee, clarified butter is allowed if tolerated)

One of the common misconceptions is that the Paleo diet involves eating bacon and red meat all day every day. This is not true, as the focus is to improve health by increasing nutrients, which requires eating fruits, vegetables, nuts, and seeds as well.

Click here to read more about using the Paleo approach to heal your body.

The Autoimmune Protocol is a specialized version of the Paleo diet, an elimination diet designed to help identify food sensitivities, which can impede our ability to heal.

For many, a Paleo approach will bring about relief and improvement, at least initially, but for others, an elimination diet is necessary to rule out foods that, while allowed on Paleo, may still be problematic. This is where AIP comes in.

This diet is intended to be followed for a few months, then foods approved for the Paleo diet, but excluded from the protocol can slowly be re-introduced.

See also  Keto Desserts: Ten Must-Have Ingredients

Sarah Ballantyne, the author of the book, The Paleo Approach, further explains:

The goal of the Autoimmune Protocol is to flood the body with nutrients while simultaneously avoiding any food that might be contributing to disease (or at the very least interfering with our efforts to heal). It is an elimination diet strategy, cutting out the foods that are most likely to be holding back our health. After a period of time, many of the excluded foods, especially those that have nutritional merit despite also containing some (but not too much) potentially detrimental compounds, can be reintroduced.

WHAT TO EAT ON THE AUTOIMMUNE PROTOCOL:

  • Vegetables- Eat a Variety- all Colors and Type
  • Fish and Shellfish
  • Organ Meats
  • Quality Meats
  • Quality Fats
  • Fruit
  • Probiotic/ Fermented Foods
  • Bone Broth

FOODS TO ELIMINATE WHILE ON THE PROTOCOL

  • Nightshades (white potatoes, peppers, tomatoes, eggplant, tomatillos)
  • Spices derived from Nightshades
  • Eggs
  • Sweeteners with no nutritional value (stevia included)
  • Grains
  • Legumes
  • Dairy
  • Nuts
  • Coffee and other seeds
  • Food additives and emulsifiers
  • Alcohol
  • NSAIDS (ie-Ibuprofen, naproxen, and aspirin)
  • Foods your body may react to if you are Gluten sensitive

This autoimmune diet is challenging but very beneficial for those looking to uncover food sensitivities so common and problematic, especially for those with autoimmunity.

Whole30 is also a specialized, short-term approach that involves removing problematic foods for thirty days. It’s considered a reset.

It is strict, but many foods not allowed on AIP (nightshades, coffee, for example) are okay here as long as they are whole foods.

A driving philosophy is- The fewer ingredients, the better.

Whole 30 is often referred to as, “Paleo with potatoes,” but that is too simplistic.

Melissa Hartwig, the creator of Whole30 and author of, It Starts with Food, explains:

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition, like skin issues, digestive ailments, seasonal allergies, or chronic pain, that medication hasn’t helped? These symptoms are often directly related to the foods you eat—even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Eliminate the most common craving-inducing, blood sugar disrupting, gut-damaging, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the reset button.

WHAT TO EAT ON WHOLE30

Moderation is key

  • Meat
  • Seafood
  • Eggs
  • Vegetables (white potatoes are allowed)
  • some Fruit
  • Healthy Fats

 

FOODS TO AVOID ON WHOLE30

  • Dairy- (ghee is okay)
  • Legumes (beans of any kind)- includes soy
  • Sweeteners (artificial or natural)
  • Grains
  • Alcohol- even for cooking
  • additives like msg and sulfites
  • Baked and treats goods made from “approved” ingredients

The idea here is to reset your body. This is a great starting point before transitioning to a traditional Paleo diet if you are already aware of food sensitivities.

 

Click here to read more about The Primal way of life.

Primal is a lifestyle where diet is just one piece of the puzzle.

The lifestyle involves eating whole foods, engaging in restorative exercise, sleeping enough, getting outside, and avoiding spending too much time in the digital realm. Sounds good, right?

See also  The Ultimate Instant Pot Lover's Gift Guide

There are many similarities between the Primal and Paleo dietary principals, but Primal is much less rigid.

In addition to Paleo-approved foods, the diet allows for full-fat dairy, legumes, coffee, nightshades, and whey protein if one is able to tolerate such foods.

 

Mark Sission, the author of The New Primal BluePrint, explains it this way:

When you get past the contrary position on coffee, the legume agnosticism, and the stances on potatoes and nightshades and dairy, there aren’t a lot of differences between paleo eating and Primal eating itself. The biggest difference is in the name: the paleo diet is a diet, while the Primal Blueprint is a lifestyle. You’ll often hear “make it a lifestyle shift, not a diet,” and it’s great advice. Diets don’t work. They come with built-in endpoints, “goal weights” that, once reached, people use to justify quitting.

This is an approach that still leads to much healthier eating and a better quality of life but is problematic for many with autoimmunity if not altered or customized.

To summarize these potential autoimmune diets:

Paleo: a long-term approach- a way of eating for life that works without ancestral DNA

AIP and the Whole30 are short-term Paleo adaptations with restrictions designed for specific purposes. These diets are followed short term to identify problematic foods. One returns to the Paleo diet for the long term.

Primal is a lifestyle incorporating a less rigid version of the Paleo diet philosophy.

 

After reading all of these books (and others), trying several anti-inflammatory diets including AIP and Whole30, eliminating and re-introducing foods, and much trial and error, I have finally found an autoimmune diet that works best for me.

It is basically a hybrid: a nightshade-free combo of  Whole30 and Paleo with a little Primal thrown in for good measure. Confused? Hopefully not for long.

Here’s a quick explanation:

I start each weekday with a shake made from a powder containing whey protein isolate, which although contains only the slightest trace amounts of lactase, is not Paleo, but okay for Primal.

Coffee is controversial with some Paleo followers but is a big part of the Primal lifestyle. I drink at least one cup every morning.  I add stevia to my coffee, which is not Whole30 approved but is Paleo compliant.

Additionally, I avoid “paleofied” products like the bread and muffins made with approved ingredients (even though I bake them for my daughter) and unrefined sugars like maple syrup, which is more of a Whole30 philosophy, since unrefined sugars are allowed on the Paleo diet.

I avoid nightshades included in the  Whole30, Paleo, and Primal approaches.

As a rule, I focus on consuming quality proteins, lots of vegetables, some fruits, and healthy fats 

I consider mine to be a Paleo diet, but more of the 90/10 approach due to my Primal breakfast choices.

click here to read more about how I manage my rheumatoid arthritis with this diet

Finding the right autoimmune diet for you will take time, so be patient.

What is most important is finding what works for you. Many foods, even those included in all natural approaches, can still cause inflammation in those with sensitivities.

Please feel free to contact me with further questions about autoimmune diet and food sensitivity and be sure to subscribe to my email list to have anti-inflammatory recipes delivered right to your inbox.

 

Filed Under: Food, Lifestyle, Paleo, Wellness, Whole30

Sign up to get access to all of the goodies!

Gray is Gorgeous is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for me to earn fees by linking to Amazon.com and affiliated sites.

Previous Post: « Speedy, Smooth Guacamole: Whole30 Paleo KETO
Next Post: Drinking Vinegar: Your New Favorite Gut Healing Ingredient »

Primary Sidebar

Welcome

I believe one should never underestimate the power of a good cup of coffee or the perfect glass of wine and that non-toxic living is the key to aging healthfully and beautifully. Read More…

Let’s Connect

  • Email
  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • Twitter

Categories

FOLLOW ME ON INSTAGRAM

😱Every time I post this before photo people can 😱Every time I post this before photo people can’t believe it’s me- and I get it. 😂

🏥I had just been diagnosed with RA  and was making huge changes to my lifestyle as part of my treatment plan, which included ditching the dye in an effort to clean up my routine to limit toxin exposure. 🫧🌱

✂️I decided cutting it off would be a good way to start the process. I sure wish Instagram had been around back then. I definitely would have done a few things differently, but I have zero regrets. 

🌪️For anyone looking to embrace your gray/ grey (both are correct, by the way)- go for it. 💪🏻

I am here for you every step of the way.

Check my bio link @gray.is.gorgeous for hair help (and more). 

#rheumatoidarthritis #rheumatoidarthritiswarrior #grayisgorgeous #goinggrayonpurpose #ditchthedye #nontoxicliving #antiinflammatorylifestyle #silversisters #grayhairtransition #beforeandafterhair #grayhairdontcare #grayhairbeforeandafter #ditchthetoxins #nontoxicbeauty
❓I know there are many questions and misconcepti ❓I know there are many questions and misconceptions surrounding Biosimilar medications, so I am very grateful to @mediqcme for the opportunity to learn and share about this important topic as a patient advocate for rheumatoid arthritis. I will share more in my stories tomorrow and Friday. 

➡️Please see my stories today for a link to a quick survey over biosimilar medications. You could win a $100 gift card! 

Thanks @mediqcme 
Supported  by Pfizer Inc. 

#mediqcme #biosimilar #autoimmunity 
#rheumatoidarthritis #biosimilars
🎉Aging is a privilege and definitely worth cele 🎉Aging is a privilege and definitely worth celebrating. 

❓Where are my 1940’s, 50s, 60s, and 70s sisters? 

➡️Comment your birth year below and let’s celebrate aging (like fine wine). 🍷❤️

🌪️🌪️Sister sisters: Recreate this reel or post a pic with your date. Use the hashtag #silversistersborninthe40s50s60s70s (thank you @michelles_stellar_stories for the suggestion. 

🏷️Be sure to tag me and I’ll share it! 

#Proage #1972 #celebrateaging #embraceyourage #agingisliving #agingisaprivilege #silversisters #embracethegrey #grayhairmovement #grayhairdontcare #over50andfabulous
⬆️It’s all about the lift! ⭐️Placing c ⬆️It’s all about the lift! 

⭐️Placing color higher on the cheekbones creates visual lift for your lovely face. 

🥰Cream blushes are my go-to choice because they are easy to apply, easy to correct if I apply too much, can double as lid and lip color, last longer than powder, and are hydrating (won’t dry me out or settle into fine lines. 

➡️You can find it by clicking the clean beauty link in my bio @gray.is.gorgeous, in my highlights, or I am happy to send a direct link via DM anytime. 

#creamblush #nontoxicbeauty #over40beauty #makeupreel #makeuptipsandtricks #creamblush #over50beauty #easymakeuptutorial #makeupfacelift
Thanks for the question, @samoyed_1 🥰 I am oft Thanks for the question, @samoyed_1 🥰

I am often asked about my hair, so I put together a list of products I use (it is separated by curls versus gray). 

➡️I will link to it in my stories today, add it to my hair highlights, and I am always happy to DM links as well.

Enjoy! And reach out anytime with questions! 

#nontoxichairproducts #curlcurl #curlygirls #curlygreyhair #curlybob #curlyhairproducts
💄I haven’t shared a makeup reel in a while (t 💄I haven’t shared a makeup reel in a while (this is a repost with new audio because the audio was removed from the original) but I’m still using the the same clean products and five minute routine. 

➡️Check my stories and clean beauty link in my bio @gray.is.gorgeous and clean makeup highlights for more info and exciting deals happening now. 

#over50makeup #quickmakeup #cleanbeautyproducts #beautyshouldbegoodforyou #lowtoxlifestyle #nontoxicmakeup #sustainablebeauty #crueltyfreebeautyproducts #over40beauty #autoimmunebeauty
📞30 minutes this time. This is especially bad b 📞30 minutes this time. This is especially bad because I hate talking on the phone and the added time increases the anxiety.🤣

😭I am still without meds though (my doctor called them in on Feb 13th), so I have no choice. This is what happens every time our insurance changes. 
😡If I haven’t mentioned this lately- #rasucks 

#rheumatoidarthritis #rheumatoidarthritiswarrior #spoonielife #onhold #introvertproblems #waitingwaitingwaiting #chronicillnesshumor
© 2023 Gray is Gorgeous