AIP Diet Header.jpeg

AIP Diet

DETAILED FOOD LISTS

 

FOODS YOU CAN EAT ON AIP

Eat as much as you want of these Paleo foods below on AIP.

To jump to the section of Foods You Should NOT Eat, CLICK HERE.

Vegetables

Pretty much all vegetables except nightshades and watch the quantity per day on

vegetables with high sugar content such as sweet yams, squash and sweet potatoes.

Acorn Squash

Artichokes 

Artichoke Hearts

Arugula (Rocket)

Asparagus

Avocados

Beets

Beet Top

Bok Choy

Broccoli

Brussels Sprouts

Butternut Squash

Cabbage

Carrots

Cassava

Cauliflower

Celery

Chinese Cabbage

Chicory

Collard Greens

Cucumber

Dandelion

Endive

Fennel

Fiddleheads

Green Onions

Jerusalem Artichokes

Jicama

Kale

Kohlrabi

Leeks

Lettuce

Mushrooms (All Kinds)

Mustard Greens

Okra

Onions

Parsley

Parsnips

Pumpkin

Radicchio

Radish

Rapini

Romaine Lettuce

Rutabaga

Seaweed

[All Sea Vegetables, but avoiding Algae (including chlorella and spirulina)]

Spaghetti Squash

Spinach

Squash

Sweet Potato

Swiss Chard

Taro

Turnips

Turnip Greens

Watercress

Yellow Crookneck

Squash

Yellow Squash

Yam

Zucchini

Legumes

Almost all legumes are OFF LIMITS, but green beans and peas are 

actually still in seed form and fine to eat generally. Listen to your body.

Fruits

Try to limit your consumption of fruit to 3 to 5 servings a day as the sugar content must be considered. Most fruits are different than they were a million years ago, but some are healthier than others. Here are the best:

Blackberry • Blueberry • Coconut • Cranberry • Raspberry • Olive • Avocado
Here are some other fruits to consider:
Apples
Apricot
Bananas
Cantaloupe
Cherries
Dates
Figs
Grapefruit
Grapes
Guava
Honeydew
Melon
Kiwi
Lemon
Lime
Lychee
Mango
Nectarines
Oranges
Papaya
Passion Fruit
Peaches
Pears
Persimmon
Pineapple
Plums
Pomegranates
Rhubarb
Star Fruit
Strawberry
Tangerine
Watermelon

NOTE: Cape Gooseberries, Garden Huckleberries and Goji Berries are Nightshades

and on the NOT ALLOWED FOOD LIST for AIP.

Meats

Every meat is good, but the quality makes a difference. Buy grass-fed, wild and pastured when applicable and possible. Check out US Wellness Meats if you want high-quality meat delivered to your door.

Alligator
Bear
Beef
Bison
Chicken
Deer
Duck
Elk
Goat
Goose
Kangaroo
Lamb
Moose
Pheasant
Pork
Quail
Rabbit
Reindeer
Sheep
Snake
Turkey
Veal
Wild Boar
Wild Turkey

Organ Meats / Offal

There is no other category of food that is as nutritious as organ meats.

Eat any of the following from pretty much any animal:

Alligator
Bear
Beef
Bison
Chicken
Deer
Duck
Elk
Goat
Goose
Kangaroo
Lamb
Moose
Pheasant
Pork
Quail
Rabbit
Reindeer
Sheep
Snake
Turkey
Veal
Wild Boar
Wild Turkey

Fish and Seafood

Fish is highly nutritious, but buy wild-caught fish whenever possible.

And, apart from organ meats; shellfish is the most nutrient-dense food you can eat.

Abalone
Anchovies
Bass
Clams
Cod
Crab
Eel
Grouper
Haddock

Halibut
Lobster
Mackerel
Mahi Mahi

Mussels
Orange Roughy
Oysters

Perch
Red Snapper
Rockfish
Salmon
Sardines
SharkShrimp
Shrimp

Scallops
Sole
Tilapia
Tuna
Turbot
Trout

Cooking Oils

Pay particular attention to the oils you use when cooking.

These can make a huge difference in your overall health.

Avocado Oil
Bacon Fat
Clarified Butter*
Coconut Oil
Duck Fat

*Grass Fed Ghee
(Avoid with the possible exception of cultured grass-fed ghee) 
Lard
Leaf Lard
Macadamia Oil 
(In the “gray area” depending on sensitivities)
Olive Oil

Palm Oil (NOT Palm Kernel Oil)
Pan Drippings
Red Palm Oil
Salo
Schmaltz

Strutto
Tallow
Truffle Oil
Walnut Oil (In the “gray area” depending on sensitivities)

Herbs and Spices

Basil Leaves
Bay Leaves
Chamomile
Chervil
Chives
Cilantro
Cinnamon
Cloves
Dill Weed
Garlic
Ginger
Horseradish
Lavender
Lemon Balm
Lemongrass
Lime Leaves
Mace
Marjoram
Onion Powder/Flakes
Oregano
Parsley
Peppermint
Rosemary
Saffron
Sage
Salt
Savory
Spearmint
Tarragon
Thyme
Turmeric
Wasabi

FRUITS AND BERRIES THAT ARE USED AS SPICES

Allspice • Star Anise • Caraway • Cardamom • Juniper • Black Pepper • White Pepper
Green Peppercorn • Pink Peppercorn • Vanilla Bean (including vanilla extract!) • Sumac

Fermented Foods

Check that any pre-made foods contain AIP-compliant ingredients!

 
Water Kefir • Coconut Kefir • Chim Ki • Coconut Yogurt • Fermented Sauerkraut
Kombucha (Make sure you buy or make with live cultures and without additives or extra sugar.)

Other

Agar Agar
Anchovies
Arrowroot Powder

Baking Soda
Beets
Capers
Carob Powder

Cocoa (or 100% chocolate) 
Coconut Aminos
Coconut Butter
Coconut Cream
Coconut Milk
Coconut Milk Kefir
Coconut Water 
Cream of Tartar
Fish Sauce
Gelatin
Gluten-Free Alcohol 
Green Banana Flour
Green Juices
Kuzu Starch
Organic Jams and Chutneys
Plantain Flour
Tea
Vegetable Kvass
Vinegars: 
(apple cider, coconut water vinegar, red wine, white wine, balsamic)
Water Chestnut Flour
 

FOODS YOU SHOULD NOT EAT ON AIP

Why they’re not compliant…

Those suffering from autoimmunity are also dealing with some level of intestinal permeability also known as Leaky Gut. Gluten and grains can promote intestinal permeability (or a leaky gut) and are

best avoided while you’re trying to allow the body to heal.

Wheat •  Amaranth • Barley • Buckwheat • Bulger • Corn • Millet 

Oat • Quinoa • Rice • Rye • Sorghum • Spelt Wheat

Dairy

Dairy can impact the integrity of the gut lining and stimulate allergies and inflammation. High-quality dairy may be fine in moderation for some after healing, but it’s avoided during the AIP diet.

Butter • Cheese • Cream • Ghee • Milk • Yogurt

Legumes

Legumes are high in saponins, lectins, phytates, and trypsin inhibitors,

“anti-nutrients” that can be problematic for the body.

Black Beans • Chickpeas • Fava Beans • Kidney Beans 

Lentils • Lima Beans • Peanuts • Soybeans

Nightshades

Nightshade vegetables can trigger inflammation, especially in those with joint issues.

Eggplant • Goji Berries • Ground cherries (not regular cherries) 

All Peppers (spicy peppers, bell peppers, etc.) • All Red Spices • Potato • Tomato • Tomatillo

Nuts and Seeds

Nuts and seeds (and seed spices below) can be inflammatory to the gut lining. 

These are sometimes safely reintroduced when they’re properly soaked and sprouted.

Almond • Brazil Nut • Canola • Cashew • Chia • Coffee • Cocoa • Flax • Hazelnut • Hemp

Pecan • Pine Nuts • Pistachio • Pumpkin • Safflower • Sesame • Sunflower • Walnut

Seed and Berry Spices

Allspice • Anise • Caraway • Celery Seed • Cumin • Fennel Seed 

Mustard • Nutmeg • Black Pepper • Poppy Seeds

All Eggs

Yolks are less irritating than whites, and many are able to reintroduce yolks more easily than whole eggs. Organic free range is always recommended.

All Alcohol

Alcohol just doesn’t promote healing. It may be enjoyed in moderation after healing has taken place.

Additives like gums, food dyes and sugars don’t promote healing. Natural sugars like honey, leaves of the Stevia plant, maple syrup and coconut sugar are fine in moderation.