AIP vs. Paleo vs. ASTR: Which Diet Actually Reduces Inflammation Safely?

If you’re battling chronic inflammation or autoimmune symptoms, you’ve likely considered diets like AIP (Autoimmune Protocol) oder Paleo. These plans promise to lower inflammation by removing certain foods—but are they safe and effective long-term?

Let’s break down how AIP, Paleo, and the ASTR Diet compare—so you can make the best choice for your body.

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Why Chronic Inflammation Matters

Chronic inflammation is a root cause of many conditions, including:

• Autoimmune diseases (Hashimoto’s, lupus, rheumatoid arthritis)

• Joint pain, fatigue, and brain fog

• Digestive problems

• Hormone imbalance

The right diet should calm the immune system, restore gut health, and support detoxification—without creating new problems like nutrient deficiencies or food fear.

📚 Furman et al., 2019; Calder et al., 2017

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1. AIP (Autoimmune Protocol) Diet: Elimination Without a Safety Net

The AIP diet is a stricter version of Paleo, designed to reduce autoimmune flares by eliminating:

• Grains, legumes, dairy, processed food

• Eggs, nuts, seeds, nightshades

• Alcohol, caffeine, and additives

While AIP may provide short-term symptom relief, it’s extremely restrictive and can:

• Cause nutrient deficiencies

• Reduce gut microbiome diversity

• Lead to burnout and disordered eating

• Make reintroductions difficult and stressful

📚 Rogers et al., 2018; West et al., 2020

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2. Paleo Diet: Cleaner, but Still Lacking

The Paleo diet removes grains, legumes, dairy, and processed foods to mimic ancestral eating patterns. It’s more flexible than AIP, but:

• Lacks adequate fiber, prebiotics, and plant diversity

• Overemphasizes animal protein and saturated fat

• Doesn’t account for toxins, stress, or hormonal balance

• Not designed specifically for autoimmune disease

Some people may feel better initially, but Paleo often fails to address the root causes of inflammation—like microbiome imbalance and endocrine disruption.

📚 Sonnenburg & Sonnenburg, 2015; Zmora et al., 2018

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3. The ASTR Diet: Targeting Inflammation at the Root

Developed by Dr. Joseph Jacobs after overcoming chronic illness, the ASTR Diet is a comprehensive, anti-inflammatory plan built on four principles:

✅ Anti-inflammatory: Removes key food triggers while providing healing nutrients
✅ Sustainable: Includes balanced, whole-food meals you can eat for life
✅ Toxin-free: Helps reduce exposure to endocrine disruptors and environmental toxins
✅ Restorative: Nourishes gut lining, detox pathways, and hormone balance

Unlike AIP or Paleo, the ASTR Diet doesn’t just remove irritants—it restores balance using scientifically backed strategies.

📘 Read more in Eat to Heal

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AIP vs. Paleo vs. ASTR: Anti-Inflammatory Diet Comparison

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Why the ASTR Diet Is the Safest, Most Effective Option

If you’ve tried AIP or Paleo and still experience inflammation, fatigue, or digestive issues, the problem isn’t your willpower—it’s the incomplete design of the diet.

The ASTR Diet is:

• Backed by science

• Designed for sustainable healing

• Gentle on the body—no extreme restriction

• Focused on healing the gut, hormones, and detox systems

It’s everything restrictive diets are missing.

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Ready to Heal Inflammation Safely?

You don’t have to live on a limited food list forever. The ASTR Diet gives you a clear path to reduce inflammation, support your immune system, and feel like yourself again.

📘 Start with Eat to Heal
👉 Get expert guidance—book your free ASTR Diet consult:
🔗 Schedule now

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Verweise

• Calder, P. C., et al. (2017). Inflammatory disease and the immune system. Nutrients, 9(10), 1087. https://doi.org/10.3390/nu9101087

• Furman, D., et al. (2019). Chronic inflammation in the etiology of disease. Nature Medicine, 25, 1822–1832. https://doi.org/10.1038/s41591-019-0675-0

• Rogers, M. A., et al. (2018). Nutrient deficiencies in restrictive diets. Clinical Nutrition, 37(5), 1661–1669. https://doi.org/10.1016/j.clnu.2017.06.012

• Sonnenburg, E. D., & Sonnenburg, J. L. (2015). Starving the microbiota. Nature Reviews Microbiology, 13(6), 321–326. https://doi.org/10.1038/nrmicro3439

• Zmora, N., et al. (2018). Personalized microbiome responses to diet. Cell, 174(6), 1388–1405. https://doi.org/10.1016/j.cell.2018.07.046

• West, J., et al. (2020). Risk of disordered eating in therapeutic diets. Appetit, 144, 104485. https://doi.org/10.1016/j.appet.2019.104485