AIP, Fasting, Gut Healing, and… Poop: The Health Reset You Didn’t Know You Needed

I didn’t start the Autoimmune Protocol (AIP) diet because it was trendy. I started because my body was yelling at me to do something different—and this protocol gave me my life back. Whether you’re battling autoimmune flares, hormone chaos, brain fog, or stubborn inflammation, AIP + intermittent fasting can work like a reset button. And yes, one of the best clues to your health is… in your poop.

What Is the AIP Diet?

The Autoimmune Protocol (AIP) is a structured elimination and reintroduction plan that aims to reduce inflammation, heal the gut, rebalance the immune system, and support hormone health. Think of it as Paleo’s stricter, more purposeful sibling: fewer triggers, more nutrient density.

What You Avoid (Elimination Phase: 30–90 Days)

• Grains (wheat, rice, corn, oats)
• Dairy (milk, cheese, yogurt)
• Legumes (beans, peanuts, soy)
• Eggs
• Nuts & seeds (includes coffee & cocoa)
• Nightshades (tomatoes, potatoes, peppers, eggplant)
• Processed foods, refined sugar, seed oils
• Additives like carrageenan and guar gum

What You Eat Instead

• Grass-fed meats, pasture-raised poultry, wild-caught fish
• Organ meats and bone broth for deep nutrition
• A rainbow of vegetables (skip nightshades)
• Lower-sugar fruits: berries, apples, pears
• Healthy fats: olive, coconut, avocado
• Fresh herbs & AIP-approved spices
• Fermented foods: sauerkraut, coconut yogurt

Why the AIP Diet Works

• Eliminates triggers so the gut lining can repair.
• Addresses “leaky gut” (intestinal permeability) to calm immune overreactions.
• Reduces systemic inflammation, taking pressure off hormones.
• Supports a healthier microbiome, which affects immunity, mood, and metabolism.

Intermittent Fasting: The Bonus Boost

Fasting is about when you eat. Popular, gentle starting points:

• 16/8: Eat within an 8-hour window, fast 16 hours.
• 14/10: A friendlier on-ramp, often great for women.

Why it pairs well with AIP:

• Gives digestion more off-duty time
• Encourages autophagy (cell clean-up and repair)
• Improves insulin sensitivity and metabolic flexibility
• Supports the body’s natural detox pathways

How to Know If Your Gut Needs Healing

• Digestive: frequent bloating, gas, constipation/diarrhea, heartburn, undigested food
• Skin: eczema, psoriasis, acne, rashes, hives
• Immune: frequent infections, autoimmune diagnoses, elevated inflammation markers
• Brain & Mood: brain fog, anxiety, low mood, poor sleep
• Hormones: irregular cycles, rough PMS/menopause, low libido
• Sensitivities: reacting to foods you used to tolerate; alcohol/caffeine hit harder

If you’re checking more than a few boxes, gut TLC (AIP + fasting) is worth a serious try.

The Bristol Stool Chart (Yes, Poop Matters)

Your stool is a real-time health report. Quick decode:

• Types 1–2: hard/lumpy → constipation
• Types 3–4: smooth/sausage-like → ideal
• Types 5–7: loose to watery → fast transit, possible inflammation

📄 Printable reference: Bristol Stool Chart (Continence Foundation of Australia)

Helpful Links & Tools

Final Word

This isn’t about perfection—it’s about giving your body what it needs to heal. Start with the food list, set a simple fasting window, keep an eye on symptoms (and yes, your poop), and let your body tell you the truth. Old-fashioned wisdom meets modern common sense.

A straight-talk guide to the AIP diet and intermittent fasting—what to eat, what to avoid, why it works, and how to tell if your gut needs healing. Includes the Bristol Stool Chart, because yes… your poop tells the truth. Written by Nana Creamer for Master Yogi’s Front Porch Talks.

Written by Nana Creamer – child of God, AIP baker, and front porch truth-teller at Master Yogi.