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 🙂
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 do you do if you are vegan?
This particular protocol isn’t compatible with a vegan lifestyle.
I noticed eggs are on both the AIP “include” list and “avoid” list. I assume they are avoid? Thanks! Great list and very helpful!
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.
How long does it normally take the gut to heal?
I have a post on that here.
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
Hi. Are sweeteners like Stevia or truvia ok?
Technically they’re not AIP. Honey, maple, and coconut sugar are.
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.
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.
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 🙂
This is exactly what I was looking for!! My doctor recommended AIP since I’ve been having some issues that we think might be Lupus. I’ve already been diagnosed with rheumatoid arthritis and fibromyalgia. I am trying to treat as much as possible with diet and supplements to avoid having to take costly drugs that just mask symptoms. I downloaded your printable guide and put it on my phone to have handy.
So glad it was helpful Brittany! Sending love!!
So glad it was helpful!!
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 !
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
Thank you !
You’re so welcome! 🙂
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?
Greens, meat and sweet potato or plantain. I’ve been putting ACV and avocado oil on everything. It gives it some flavor, fat, and helps aid in digestion.
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 🙂