Are you curious about how certain foods might be contributing to your joint pain and inflammation? If you have an autoimmune condition, it’s possible that what you’re eating could be exacerbating your symptoms, including joint pain, fatigue, and other common autoimmune flare-ups.
However, rather than eliminating foods based on general internet advice or popular trends, it’s important to understand that food sensitivities vary from person to person. What works for someone else may not work for you. So, how can you figure out which foods are causing your inflammation?
Are There Foods That Cause Joint Pain? Why Certain Foods Trigger Autoimmune Reactions
Certain foods can trigger an inflammatory response due to their ability to either increase gut permeability (often referred to as "leaky gut") or cause molecular mimicry within the body. This happens when the immune system mistakes food proteins for body tissues, leading to an immune attack.
Gluten and dairy are two well-known problem child foods, particularly for individuals with autoimmune diseases. When it comes to the question, "are there foods that cause joint pain" however, the answer is: sort of. Joint pain can be a type of reaction caused by a food sensitivity. However, the foods that cause this can differ from one individual to another. As far as one particular food being known to specifically cause pain in the joints, however, this is somewhat inaccurate.
But I Tested Negative for Food Allergies—Does This Still Apply to Me?
You might be thinking, “I already tested negative for food allergies, so food sensitivities must not be an issue for me.” While that’s a reasonable thought, food allergies and food sensitivities are different types of immune responses.
Food allergies involve a quick, IgE-mediated immune reaction that can be detected through testing. However, food sensitivities are more subtle and involve delayed immune responses (typically IgG or IgA responses). These types of sensitivities often don’t show up on standard food allergy tests, which is why a negative allergy test doesn’t necessarily rule out the possibility of food sensitivities.
In fact, food sensitivity tests, which are often based on IgG antibodies, can be unreliable, according to some studies (Vojdani, 2015). Therefore, just because an allergy test came back negative doesn’t mean that food sensitivities are not contributing to your autoimmune symptoms.
The Gold Standard for Determining Food Sensitivities: The Autoimmune Paleo Protocol (AIP)
So, how can you effectively determine which foods are triggering inflammation in your body? The gold standard for identifying food sensitivities, especially in people with autoimmune disease, is a systematic approach known as the Autoimmune Paleo Protocol (AIP).
The AIP protocol is not about adopting a restrictive or overly limited diet; rather, it’s a methodical process that helps you identify which foods work for your body and which ones cause reactions. By eliminating potential trigger foods and then gradually reintroducing them one by one, you can pinpoint exactly which foods are causing your symptoms.
Why the AIP Protocol Works
Although the AIP diet may seem restrictive at first glance, its goal is actually to expand your food options by eliminating only the foods that cause problems for you. This means you can ultimately reintroduce many foods after undergoing a temporary elimination phase.
The protocol primarily eliminates foods that are known to be problematic for people with autoimmunity such as:
Grains (including gluten-containing and gluten-free grains)
Pseudograins
Legumes
Dairy
Nightshades (tomatoes, peppers, eggplants, potatoes, etc.)
Processed foods and additives
Refined sugars
Seeds (including seed oils and spices derived from seeds)
Eggs
Nuts and nut oils
Alcohol
Nonnutritive sweeteners and sugar alcohols (aspartame, stevia, sorbitol, xylitol, etc.)
During the elimination phase, you focus on nutrient-dense, whole foods that support immune function and gut health, like lean meats, fish, vegetables, fruits, and healthy fats. Don't worry, you will not be in the elimination phase forever!
While the AIP protocol does require research, patience, and discipline, it is definitely doable—especially with the guidance and support of a trained AIP coach or nutritionist. The goal isn’t just to eliminate foods but to truly understand how your body responds to each food group.
AIP Isn’t a One-Size-Fits-All Approach
It’s important to remember that the AIP is individualized. No two autoimmune journeys are the same, and the foods that affect your body might be different from someone else’s. A key component of the AIP approach is learning to listen to your body and how it reacts to reintroduced foods.
Even though the process takes time, it can be an incredibly powerful tool for identifying hidden food sensitivities that may be contributing to chronic inflammation and autoimmune symptoms.
Ready to Start Your AIP Journey?
The AIP protocol can transform the way you approach food and how your autoimmune disease impacts your life. If you’re ready to start your AIP journey and get to the root of your inflammation, I can help guide you through the process with personalized support.
Visit www.TheNutritionRestoration.com or click the link in our bio to learn more about how we can help you on your journey to healing through the Autoimmune Paleo Protocol.
References
Vojdani, A. (2015). Immunological mechanisms of autoimmune diseases. Functional Medicine Journal, 13(2), 56-69.
Fasano, A. (2012). Leaky gut and autoimmune diseases. Clinical Reviews in Allergy & Immunology, 42(1), 71-82.
Mayer, E. A. (2011). Gut feelings: The emerging biology of gut-brain communication. Nature Reviews Neuroscience, 12(8), 453-466.
Sonnenburg, J. L., & Bäckhed, F. (2016). Diet-microbiota interactions as moderators of human metabolism. Nature, 535(7610), 56-64.
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