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.
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.
Mushrooms (All Kinds)
[All Sea Vegetables, but avoiding Algae (including chlorella and spirulina)]
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.
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:
NOTE: Cape Gooseberries, Garden Huckleberries and Goji Berries are Nightshades
and on the NOT ALLOWED FOOD LIST for AIP.
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.
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:
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.
Pay particular attention to the oils you use when cooking.
These can make a huge difference in your overall health.
*Grass Fed Ghee (Avoid with the possible exception of cultured grass-fed ghee)
Macadamia Oil (In the “gray area” depending on sensitivities)
Palm Oil (NOT Palm Kernel Oil)
Red Palm Oil
Walnut Oil (In the “gray area” depending on sensitivities)
Herbs and Spices
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
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.)
Cocoa (or 100% chocolate)
Coconut Milk Kefir
Cream of Tartar
Green Banana Flour
Organic Jams and Chutneys
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 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 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
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
Yolks are less irritating than whites, and many are able to reintroduce yolks more easily than whole eggs. Organic free range is always recommended.
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.