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 🙂
Thank you❤️soo much info.❤️Thank you for all the work you do hon❤️❤️❤️❣️
So glad it’s helpful!!
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.
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 🙂
Hello what type of coconut milk do you use< i heard guar gum is a no no
Native forest: simple 🙂
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 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!
Hello. I wonder if those with high cholesterol can follow the AIP diet!?
I would recommend talking with your doctor!
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!
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!
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!
Excellent site… great guides, printables and explanations all helps make sense of what can be an overwhelming topic. Thank you Michelle… so glad I came across your site!
Thank you so much!
Thank you so much! This was extremely helpful!
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 for the information. This is really helpfull
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 🙂