The Autoimmune Protocol Diet (AIP Diet) is centered around the consumption of whole, unprocessed foods. This includes a wide variety of fresh fruits, vegetables, minimally processed animal products, healthy vegetable oils, fermented foods rich in probiotics, spices derived from non-seeds, and natural vinegars.
Often compared to the paleo diet, the AIP diet shares similarities in terms of food groups allowed and restricted. However, the AIP diet is stricter, specifically designed to support autoimmune wellness by focusing on reducing inflammation and promoting gut health.
While some foods like sea salt, saturated fats, coconut products, and natural sweeteners such as honey and maple syrup are permitted, it’s generally recommended to consume them in moderation within the AIP framework. Some versions of the protocol also suggest limiting fruits and vegetables with a high glycemic index.
Let’s explore the detailed food list to guide you on your AIP journey!
Enjoy These Foods on the AIP Diet:
AIP-Compliant Animal Proteins and Animal Products
High-quality animal proteins and products are fundamental to the AIP diet, providing essential protein, healthy fats, and sustained energy. Opting for well-sourced options like grass-fed, grass-finished, pasture-raised, and wild-caught is encouraged whenever possible, though not strictly mandatory. Prioritize purchasing the best quality animal protein within your budget and accessibility.
Here’s a list of AIP-approved animal proteins and products you can enjoy:
- Anchovies
- Beef Jerky (sugar-free, carb-free, minimal ingredients)
- Beef tallow
- Bison
- Bone broth
- Bone marrow
- Chicken
- Clams
- Cod
- Crab
- Duck
- Duck lard
- Elk
- Goat
- Grass-fed beef
- Lamb
- Lobster
- Mackerel
- Mussels
- Offal (organ meats)
- Oysters
- Pork
- Salmon
- Sardines
- Scallops
- Shrimp
- Tilapia
- Tuna
- Turkey
AIP-Compliant Vegetables
The majority of vegetables are AIP-compliant, with the primary exception being nightshade vegetables. Non-starchy vegetables are nutritional powerhouses, packed with essential vitamins, minerals, and dietary fiber, making them a cornerstone of the AIP diet.
AIP-approved vegetables to incorporate into your diet:
- Acorn squash
- Artichokes
- Asparagus
- Avocado
- Beets
- Bok choy
- Broccoli
- Brussels sprouts
- Butternut squash
- Cabbage
- Carrots
- Cassava
- Cauliflower
- Celery
- Chicory
- Cucumber
- Fennel
- Green onions/scallions
- Herbs: basil, cilantro, dill, oregano, parsley, thyme, etc.
- Jicama
- Kohlrabi
- Leafy greens: arugula, kale, mustard greens, romaine lettuce, spinach, swiss chard, etc.
- Leeks
- Mushrooms
- Okra
- Onions
- Parsley
- Parsnips
- Pumpkin
- Radicchio
- Radish
- Rutabaga
- Seaweed
- Spaghetti squash
- Summer squash
- Sweet potato
- Taro
- Turnips
- Watercress
- Winter squash
- Yams
- Zucchini
AIP-Compliant Fruits
Fruits are rich in healthy fiber and antioxidants and provide natural sweetness. While they are higher in natural sugars, they remain an important part of a balanced AIP diet, offering essential vitamins and fiber.
AIP-approved fruits to include in your meal plan:
- Apples
- Apricots
- Bananas
- Blackberries
- Blueberries
- Cantaloupe
- Cherries
- Coconut
- Cranberries
- Dates
- Figs
- Grapefruit
- Grapes
- Guava
- Kiwi
- Lemon
- Lime
- Lychee
- Mandarins
- Mango
- Melon
- Nectarines
- Olives
- Oranges
- Papaya
- Passion fruit
- Peaches
- Pears
- Persimmons
- Pineapple
- Plantain chips
- Plums
- Pomegranates
- Raspberries
- Rhubarb
- Star fruit
- Strawberries
- Tangerines
- Watermelon
Minimally Processed AIP-Approved Fats and Vinegar
The AIP Diet restricts heavily processed fats and seed oils, but it does allow for a selection of minimally processed, heart-healthy fats. These fats are crucial for overall health and nutrient absorption.
AIP-approved fats and vinegar to cook with and enjoy:
- Avocado oil
- Coconut butter
- Coconut oil
- Olive oil
- Palm oil
AIP-Compliant Natural Vinegars and Fermented Foods
Fermented foods are highly encouraged on the AIP Diet due to their probiotic content and gut-healing benefits. Since autoimmune conditions are often linked to gut health issues like Leaky Gut Syndrome, incorporating fermented foods can be particularly beneficial.
AIP-approved fermented health foods and beverages to support gut health:
- Apple cider vinegar
- Coconut milk kefir
- Coconut yogurt
- Kimchi
- Kombucha
- Pickled veggies
- Red wine vinegar
- Sauerkraut
- Water kefir
AIP-Approved Herbs & Spices
Enhance your AIP meals with a variety of flavorful herbs and spices. These not only add taste but also offer additional health benefits. Remember that seed-based spices are excluded on the AIP diet.
AIP-approved herbs and spices to season your food:
- Basil
- Bay leaf
- Chives
- Cilantro
- Cinnamon
- Dill
- Garlic
- Ginger
- Mint
- Parsley
- Peppermint
- Rosemary
- Sage
- Saffron
- Thyme
- Turmeric
AIP-Compliant Specialty Pantry Staples
Stock your AIP pantry with these compliant staples for baking, cooking, and adding variety to your diet.
AIP-compliant specialty pantry items to have on hand:
- Arrowroot starch
- Carob powder
- Cassava flour
- Coconut aminos
- Coconut flour
- Coconut sugar
- Date sugar
- Dried fruit
- Green tea
- Herbal tea
- Honey
- Plantain flour
- Tapioca starch
- Tigernut flour
Foods to Avoid
During the elimination phase of the AIP Diet, it is crucial to strictly avoid certain food groups believed to contribute to inflammation and gut issues. These include nuts, seeds, grains, legumes, dairy, eggs, food additives, nightshade vegetables, and processed foods, including refined vegetable oils and sugars. Additionally, substances like tobacco, alcohol, and caffeine are also restricted.
The rationale behind eliminating these foods is to reduce inflammation, improve gut lining integrity, and support overall gut health. In the subsequent reintroduction phase, foods are gradually reintroduced to identify individual triggers and personalize the long-term maintenance phase of the diet, where inflammatory foods are permanently eliminated.
Here’s a comprehensive list of foods to avoid on the AIP Diet:
- Certain drugs: alcohol, caffeine, tobacco
- Dairy: cow’s, goat’s, and sheep’s milk, butter, cream, cheese, ghee, protein powders derived from dairy.
- Eggs
- Grains: wheat, barley, rice, oats, rye, and foods derived from grains like bread, pasta, and cereal.
- Highly processed vegetable oils: rapeseed, canola, corn, cottonseed, safflower, soybean, or sunflower oils.
- Legumes: lentils, beans (black beans, garbanzo beans, green beans, etc.), soy, peas, tofu, tempeh, and certain faux meats derived from legumes.
- Natural nightshades: date sugar and goji berries.
- Nightshade family vegetables: eggplants, bell peppers, potatoes, tomatoes, tomatillos.
- Nightshade spices: paprika, chili pepper.
- NSAID’s: Ibuprofen and aspirin.
- Nuts and seeds: including flours, butter, or oils derived from nuts and seeds, cocoa, and seed-based spices.
- Preservatives, thickeners, flavorings, emulsifiers, coloring, and other food additives: guar gum, etc.
- Processed foods
- Refined carbohydrates
- Refined sugars and processed sugars: cane sugar, beet sugar, corn syrup, brown rice syrup, barley malt syrup.
- Refined vegetable oils, nut oils, and seed oils
- Seed-based spices: star anise, coriander, celery seed, cumin, mustard, nutmeg, anise, fennel, fenugreek.
Who Is The AIP Diet For?
The Autoimmune Protocol Diet is specifically designed for individuals managing autoimmune conditions. While the spectrum of autoimmune disorders is vast, with hundreds identified, some of the most common conditions that may benefit from the AIP diet include:
- Adrenal Fatigue
- Alopecia Areata
- Celiac Disease
- Crohn’s Disease
- Graves’ Disease
- Guillain-Barré Syndrome
- Hashimoto’s Disease (Hashimoto’s Thyroiditis)
- Hidradenitis Suppurativa
- Inflammatory Bowel Disease (IBD)
- Lupus
- Multiple Sclerosis (MS)
- Narcolepsy
- Psoriasis
- Rheumatoid Arthritis
- Type 1 Diabetes
- Ulcerative Colitis
Beyond managing autoimmune conditions, the AIP Diet can also be beneficial for individuals seeking to lose weight, enhance their overall well-being, and improve their gut microbiome, immune function, and digestive health. However, it is always recommended to consult with your healthcare provider before making significant dietary changes.
The Bottom Line
The Autoimmune Protocol Diet (AIP Diet) is a powerful anti-inflammatory elimination diet. It focuses on replacing foods that may trigger negative autoimmune responses with nutrient-dense foods that are believed to aid in healing and alleviate symptoms associated with autoimmune disorders and chronic illnesses.
Eager to delve deeper into the AIP Diet? Explore our AIP Beginner’s Guide for an in-depth understanding. You’re sure to discover valuable insights! And consider creating your personalized AIP Diet meal plan and grocery shopping list based on the extensive list of foods provided above—it will be an invaluable tool as you embark on your AIP journey!
Before you go, don’t forget to check out our selection of AIP Compliant Beef Jerky – a perfect AIP-friendly snack!
