AIP Diet Food List (With a Free Printable PDF!)
When I first heard about the Autoimmune Protocol (or AIP) diet, I felt the same way that most do… overwhelmed! What the heck was okay to eat? What wasn’t allowed? I have tons of AIP recipes on my blog, and now I’m excited to be sharing a complete AIP diet food list along with printable PDF guides, and explanations as to why certain foods are and are not compliant.
First, what is the AIP diet?
The autoimmune protocol diet is designed to lower inflammation to allow the body to heal. It’s meant to be a short-term protocol to allow inflammation to reduce while healing autoimmune disease. You can read a full guide to the autoimmune protocol here!
Does the AIP diet work for everyone that has an autoimmune disease? No. Does it help many? Yes!
There are so many other factors in healing autoimmune disease rather than just diet alone, such as addressing infections and imbalances, sleep, stress reduction, movement, lifestyle changes, and more. We can’t expect diet alone to heal everything.
However, food has a powerful impact that cannot be denied. In this blog post, we’re going to be focusing specifically on the foods that are allowed and not allowed on the autoimmune protocol, and a brief explanation as to why.
And for quick reference, I’ve also included PDF printable guides to take along with you and even fit in your wallet!
Click to Download the Printable Guide
Foods Allowed on the AIP Diet
Vegetables
Why they’re important …
Both vegetables and herbs are rich in phytonutrients, and fiber that allow our bodies to thrive! Though the AIP diet still included animal protein, it’s still highly plant-centric as it suggests up to 9 servings of vegetables a day.
Here are the vegetables that are allowed…
- Artichoke
- Arugula
- Asparagus
- Avocado
- Beets
- Broccoli
- Brussels
- Bok Choy
- Cabbage
- Carrots
- Cauliflower
- Chard
- Cucumber
- Fennel
- Jicama
- Kale
- Leek
- Lettuce
- Mushroom
- Onion
- Parsnip
- Rutabaga
- Spinach
- Squash
- Sweet potato
Get the asparagus recipe pictured below.
Herbs & spices
- Basil
- Bay leaf
- Chives
- Cilantro
- Cinnamon
- Dill
- Ginger
- Garlic
- Mint
- Parsley
- Peppermint
- Rosemary
- Saffron
- Sage
- Thyme
- Turmeric
Fruits
Why they’re important …
Fruits are fiber-rich and many contain antioxidants that protect the cells from damage. It’s recommended to not overdo fruit and to stick to around two servings a day.
- Apple
- Apricot
- Avocado
- Banana
- Berries
- Cherry
- Citrus
- Coconut
- Date
- Fig
- Grape
- Kiwi
- Mango
- Melons
- Peach
- Pear
- Persimmon
- Plum
- Pineapple
- Pomegranate
- Watermelon
Proteins
Why they’re important …
High-quality animal protein provides us minerals, healthy fats, and much-needed energy. Animal protein is highly debated, but the AIP diet advocates for animal protein as a healing food. High-quality choices like grass-fed, pasture-raised and wild-caught are preferred when possible, but do the best you can!
- Beef
- Bison
- Bone broth & organ meats
- Chicken
- Duck
- Fish
- Lamb
- Shellfish
- Pork
- Turkey
- Venison
Fats
Why they’re important …
Healthy fats regulate the inflammation process in our body, act as a carrier for nutrients, and allow us to stay satiated! Healthy fats are incredibly important to include at every meal to keep you full, and keep your body on a healing path.
- Avocado oil
- Beef tallow
- Chicken fat
- Coconut oil
- Olive oil
- Palm oil
Click to get the cilantro avocado lime sauce recipe pictured below.
Pantry Staples
- Apple cider vinegar
- Arrowroot starch
- Carob powder
- Cassava flour
- Coconut flour
- Coconut sugar
- Dried fruit
- Honey
- Tapioca starch
- Tigernut flour
Foods Not Allowed on the AIP Diet
Gluten & Grains
Why they’re not compliant…
Those suffering from autoimmunity are also dealing with some level of intestinal permeability. 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.
- Amaranth
- Barley
- Buckwheat
- Bulger
- Corn
- Millet
- Oat
- Quinoa
- Rice
- Rye
- Sorghum
- Spelt
- Wheat
Dairy
Why it’s not compliant…
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
Why it’s not compliant…
Legumes like beans can be damaging to the gut lining and are best avoided while trying to heal.
- Black beans
- Chickpeas
- Fava beans
- Kidney beans
- Lentils
- Lima beans
- Peanuts
- Soybeans
Nightshades
Why it’s not allowed…
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 & Seeds
Why it’s not compliant…
Nuts and seeds (and seed spices below) can be inflammatory to the gut lining. These are often 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 & berry spices
- Allspice
- Anise
- Caraway
- Celery seed
- Cumin
- Fennel seed
- Mustard
- Nutmeg
- Black Pepper
- Poppy Seeds
All Alcohol
Why it’s not compliant…
Alcohol just doesn’t promote healing. It may be enjoyed in moderation after healing has taken place.
All eggs
Why it’s not compliant…
Eggs are one of the most common allergens and can irritate the gut. Yolks are less irritating than whites, and many are able to reintroduce yolks more easily than whole eggs.
All additives and sugar
Why it’s not compliant…
Additives like gums, food dyes, and sugars don’t promote healing. Natural sugars like honey, maple syrup, and coconut sugar are fine in moderation.
Is this all overwhelming? Grab my wallet size cheat sheet!
Okay, that was a lot. Even those that have been in the AIP community for years still question some of the nitty-gritty when it comes to what is and is not compliant. You don’t have to memorize this list front and back!
If you’re just starting out with an AIP diet and just need the high-level basics, I have a cute little baby wallet-sized cheat sheet for you to stash in your purse or pocket.
Download the wallet-sized cheat sheet here!
Get more support for putting meals together…
My blog is packed with tons of recipes for the AIP diet to make all of this easier! However, it can still hard to put into practice…
That’s why I created my guide the 30-Day Autoimmune Makeover! It’s an easy to follow 30-day guide focused on making over your lifestyle with autoimmunity that includes lifestyle recommendations, 30 days of meal plans, shopping lists, easy and delicious AIP recipes! Get your copy here!
Remember… it’s not all about food.
Again, food is important, but it’s not everything. Stress, lifestyle, sleep, and more are all important factors for healing. Be sure to stay tuned for more about healing autoimmunity, and check out my podcast for tons of other helpful info 🙂
AIP
Low Carb
Paleo
Whole30
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This is soo helpful and practical, Michelle, thank you!
Thank you so much Caitlin!!! So glad it was helpful 🙂
Hello Michelle,I’m contacting you for my wife who is having thyroid problems. Looking at the diet specifications. Almonds are to be off limits. Coconut milk is that okay? And what do you use as a binder to bake grain free breads and or muffins?
Coconut milk is compliant. I have lots of recipes here on my blog for breads and muffins that are all AIP 🙂
what do people eat for breakfast?
I have green smoothies in the morning. I put a cup of Frozen mango, 1 banana, 4 cups of spinach, half peeled cucumber, 2 cups of water, and 2 scoops of beef collagen peptides, it’s delicious!
Is beef collagen ok for auto immune diet
It is 🙂
Thank you !
You’re so welcome! 🙂
Very helpful. Do you have any specific information regarding Sjogren’s Syndrome and dry eyes?
Hi Mary! That’s something I would address one on one with a doctor for sure.
Hi Mary, I too have Sjogrens. My doctor has me doing several things to help with that. Starting internally. Lots of fluids like bone broth and of course water, Efa supplements, foods high in fat like fish, avocados, coconut oil. You can put coconut oil in your eyes and on your eyelids too. But really you should discuss it with your doctor first. Oh and using a humidifier.
I have sjogren’s too
Very informative and will look into starting such diet to assist in treating LUPUS erythematosus.
thanks for this info! Had Lupus for 32 years never knew there was such a connection !
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This is very helpful but there are no breakfast foods left when you take away all dairy and eggs. I cannot eat veggies or broth for breakfast so this has now put me in a place where I am just not eating because I don’t know what to eat.
If you go to the recipes tab on my blog I have several breakfast recipes that are dairy and egg free 🙂
What about Monkfruit sweeteners? They don’t impact blood sugar and I like using it…. Would that be allowed since fruit derived?
I think that may be compliant… I’m not 1000% sure so I’d do some more research.
Did you find out if Monkfruit sweetener is Autioimmune compliant? Thank you.
I recently saw something that said it is not compliant.
Thank you so much. This is just what I was looking for- a simple straightforward list of what is and is not allowed so I can pick what will work for us. I will be looking for your blog and recipes to try.
Hi. Are sweeteners like Stevia or truvia ok?
Technically they’re not AIP. Honey, maple, and coconut sugar are.
Wow.that’s alot to take in. Does anyone have vaginal lichen sclerosis out there. My Dr. said it wouldn’t hurt to try AI diet
How long does it normally take the gut to heal?
I have a post on that here.
I’m trying to find out about bacon that is AI compliant. I can’t find it anywhere in a group. Any suggestions? Thank you for any info.
I noticed eggs are on both the AIP “include” list and “avoid” list. I assume they are avoid? Thanks! Great list and very helpful!
What do you do if you are vegan?
This particular protocol isn’t compatible with a vegan lifestyle.
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Hi, when you talk about healing with the AIP diet, on average how long does this take? As you mention re introducing certain foods back into the diet e.g. egg yolks.
Many thanks for all this information, it has really helped.
The minimum is 30 days, but people usually do it for a few months at least.
What about peanut butter?
Peanuts are legumes and are not on the diet.
I’m new to AIP so these lists and your recipes are really helpful and beautiful! I’ve gotten terrible eczema out of nowhere in my mid-thirties, and I’m tired of the suffering. But I’m far less overwhelmed about jumping in to AIP with these tools! Just want to say thanks 🙂
Thank you so much Rachel! Sending love on your journey!!
Hello Rachel, I have had eczema for years, recently a dermatologist prescribed me a non steroid cream called protopic, it has been a real game changer for me helping me keep it under control when I have flare ups especially on my face. I don’t even have to use it at the moment. Diets have also helped me too 🙂 x
Thank you so much…can you please is it effective for alopecia areata, if it is how long I should keep this diet
You can find more info here 🙂
I see that rice is on the NO list. Does this include brown rice?
Thank you so much.
Brown rice is out on AIP as well. All grains are removed for the elimination phase. Thank you!
Are dairy/lactose free items like yougurt ok?
Coconut yogurt that doesn’t have gums or thickeners is fine 🙂
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Is Red chilli powder allowed in AIP?. If not what could be the replacement to have hot n spicy food
Red chili is not AIP compliant, but horseradish, wasabi and ginger are 🙂
I have rheumatoid arthritis and my biggest complaint is the stomach pains I get when I eat. I can go without eating anything all day long, not by choice, so I wanted to start drinking protein shakes again. I used oatmeal, almond milk, almond butter, fruit and organic protein. Do you have any suggestions on what I can use to substitute the foods not allowed.? Thank you 🙂
Hi Tabitha, I just do green smoothies in the morning using the beef collagen peptides as a protein source. I usually have a cup of mango, one banana, four cups of spinach, 2 cups of water, half a cucumber peeled, and two scoops of the beef collagen peptides. And this works great for me and it’s yummy too ????
Where do you buy the beef collagen peptides?
I get it on Amazon, or at health food stores 🙂
Are there any hot peppers I can use besides wasabi
There are no peppers that are AIP. I use things like horseradish, ginger, and garlic for spice 🙂
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is Guarana AIP Compliant?
I’m actually not sure! Sorry!
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Hey there. I am currently low FODMAP and it has helped my gut function a lot but hasn’t seemed to heal me at all. Would you recommend I continue to stay away from those bothersome foods while doing the AIP diet or just totally switch diets? Thanks so much!!
I would recommend working with a doctor to figure out what healing strategies you need. Diet is only one layer, and customized support is crucial. Good luck!
thanks for all the info. but what can I drink as coffee is not aloud ?
Most teas are compliant 🙂
Would someone who has lyme disease follow this diet?
Many people who have lyme follow AIP 🙂
Are pinto beans allowed on the AIP diet?
All legumes are eliminated.
Is coconut milk allowed?
It is 🙂
I thought buckwheat and sorghum was gluten free?
They’re gluten free, but grains and omitted.
Hello I was recently diagnosed with Morphea and was told that this diet may help since I had a lot of inflammation in my stomach and esophagus, I never done any diet so when I am told avoid something like carbohydrates I have no idea what that means but this list is very specific and will help me know exactly what and what not to buy so thank you very much but I have a question I like to eat Oatmeal, which is a no no, Corn Meal, which is a no no, and Cream of Wheat, which I don’t know if it’s also a no no since I don’t know what is Spelt Wheat, so can you tell me if it’s ok or not and since I can’t drink coffee or cocoa can I drink hot chocolate and once again thank you for this list.
Cream of Wheat would be out on AIP. Any grain is omitted.
I’m starting the AIP . It’s not that difficult as I’ve been gluten/dairy free for a long time.
Is there any particular reason why I cant tolerate coconut? The effect is pretty quick as it gives me diarrhea.
OVer time can this be overcome or can this be an actual allergy. there seems to be so many possibilities with coconut.
It’s fairly common to not tolerate coconut well. The fiber can be hard to digest for many. A lot of people who are AIP are also coconut free so it’s possible 🙂
What about celery not celery seed?
Celery itself is fine 🙂
Is almond / coconut milk acceptable in AIP? What about oranges?
Coconut milk and oranges are fine, but almonds are eliminated.
Can you tell me what foods might be causing my insomnia and pain in my legs (restless legs)? Thanks.
I just made another about my insomnia and restless legs. I have had insomnia for years. I take prescription medicine for my restless legs and that helps me sleep about 4-5 hours a night. I wake up very tired in the morning.
I have been doing a different alimination diet and am now starting week 7. I have hypothyroidism and Hashimoto’s.
I would for sure work with a doctor or nutritionist to get to the root cause and lead you through a customized protocol. There are myriad of different factors that I can’t really assess in this space.
Is there anything about peanuts or peanut butter?
Peanuts are legumes and are omitted.
Im having an issue with candida so should i eliminate all fructose? Your lists are quite helpful so i now know whar i can eat. Just not sure about fruit
I would for sure work 1:1 with a nutritionist or doctor if you’re dealing with candida.
Im working with my holistic gp to improve my hormone issues(endo) I currently am eating paleo, has helped. Im curious about aip because my guts not happy. Brain fog etc. But. I am also vegan, ive opened my horizins to eating omega 3 fishes. But thats my limit. Any advice for doing aip plantbased struggling with variety. My dr suggested going keto. This is a work in progress!
If you’re moving towards eating fish, I think you can see a lot of progress doing AIP pescatarian. You can have fish broth as well 🙂
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Are nut and seed oils/butters compliant if applied to skin and hair? I have been previously using an organic beard balm, and was curious if this would have any effect even though it is not ingested through my gut. Thanks!
That’s a good question for sure. We do still absorb things through our skin and I avoid a lot of the same things in those products that I do in food. Everyone is different though!
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I would love if this list was on an app somewhere! If anyone knows of one, lemme know!
Hi Lindsay! I’m not aware of one, but you can download the list and bookmark it to your phone home screen 🙂
How would this work for. vegetarian?
Hi, Ali. AIP isn’t really compatible with a vegetarian diet.
Hi! Is almond flour compatible?
Almond flour and almonds are not AIP compliant. Tigernut flour is the closest swap as it’s not a nut, but a tuber.
Are duck eggs acceptable? They have a different protein structure than chicken eggs and most people with egg allergies can have duck eggs. I wondered if it was a similar thing
They may be an easier reintro for some, but they would be still be omitted for the elimination phase.
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I am going to try this diet as I have Psoriasis of the scalp and it’s driving me crazy and spreading. I’ve been doing Isagenix shakes now for several months and I love them. Do you think I’ll have to get off of them too?
Thank you. This is so helpful. I didn’t see green beans on either list, maybe I just missed it. What’s the scoop on eating green beans?
Green beans are removed and reintroduced in the first stage 🙂
Thank you for the information. This is really helpfull
Is zucchini okay on the AIP diet? I don’t see it listed on the list of vegetables that are allowed.
It is 🙂
Thank you so much! This was extremely helpful!
Black paper? Almost every other blog is different – some says no to watermelon and yes to black pepper – it is really hard do make a decision who and what is correct
My list is based on the AIP diet as set out by the book The Paleo Approach. I would recommend checking that book out for all of the official science and lists as the internet can get a little confusing!
Thinking of AIP is overwhelming, you’re right! Thanks for paving the way. Looking forward to planning to start.
T
hanks for the no-nonsense lists the brief explanations. I like your style.
Thank you!
Dates have a lot of sugar so is it advisable to eat these. Also I am allergic to all flours including banana flour. Any suggestions?
I would talk with a nutritionist to see how you can modify for your own diet!
Hello. I wonder if those with high cholesterol can follow the AIP diet!?
I would recommend talking with your doctor!
Hello Michelle, I am just starting the AIP diet and may I say your information is extremely helpful! And, after searching the comments for some further information, can I just say you have the patience of a saint!
Thank you
Thank you!! Sending you love on your journey with the AIP diet!
I live for spicy foods, and need at least a little bit of spices from chili oil, red pepper flakes, cayenne, or Old Bag on every meal. Black Pepper works if I don’t have the above. I was excited to try to until I read that ALL PEPPERS are disallowed. I can’t eat bland non spiced food and also have good quality of life, so what can I do to make my meals spicy?
Horseradish is a good one for making things spicy on AIP!
Hello what type of coconut milk do you use< i heard guar gum is a no no
Native forest: simple 🙂
Hi,
I’ve been doing some research on the Anti-Inflammatory Diet and I’ve been getting the same responses regarding Vegetables & Fruit, but opposite responses for Seeds, Grains, and Fats (such as walnuts). Could you please clarify why on this list they’re listed as anti-inflammatory?
Thanks
This is the autoimmune protocol diet, which is different than just an anti-inflammatory diet 🙂
This LONG list of foods might explain a lot. I am hypo Thyroid and cannot eat half of the foods on the permitted list. I am 67, every year there is a new allergy. I am going to digest this info and give myself some time to absorb it. Thank you so much for all the research.
I’m so sorry, you’re definitely not alone in this struggle! Sending you good vibes as you continue to make more changes for your overall health.
Thank you❤️soo much info.❤️Thank you for all the work you do hon❤️❤️❤️❣️
So glad it’s helpful!!
Thank you for the free food lists of what to eat and what to avoid. Recently diagnosed with Hashimotos.
So glad you found them helpful!!
Thanks so much! Im trying to figure out why I have GA I will try this!
I noticed that one of the recipes calls for bacon. What about the additives (preservatives)? Should you look for bacon without these added?
I like using Applegate bacon!
Finally found a comprehensive AIP diet plan. Thanks so much Michelle!.
Thank you so much!!
Just beginning my journey
Sending love on your AIP journey!!
Grazie mille! Nn vedo l’ora di cominciare
Enjoy!
I have thyroid issues the meds are addressing. I am going to try AIP to see if Iit helps.
Thank you for making this a bit easier and not so overwhelming!
Thank you! Good luck!!