What Can You Eat on the AIP Diet? A Comprehensive Guide to Autoimmune Protocol Foods

According to research on autoimmune conditions, people who complete an Autoimmune Protocol (AIP) diet often report significant improvements in symptoms and overall quality of life. Navigating what can you eat on the AIP diet is crucial for reducing inflammation and identifying food triggers for those with autoimmune diseases.

Quick Summary

AIP is an elimination diet focused on nutrient-dense, anti-inflammatory whole foods like lean proteins, non-nightshade vegetables, and healthy fats, while removing common inflammatory triggers. The goal is to reduce symptoms and identify individual food sensitivities to build a personalized long-term eating plan.

Key Points

• Emphasize Whole Foods: The AIP diet focuses on eating nutrient-dense, whole foods like vegetables, fruits, and quality meats while eliminating processed items.

• Exclude Nightshades: A key restriction is the elimination of nightshade vegetables, such as tomatoes, peppers, and potatoes, during the elimination phase.

• Prioritize Gut Health: Bone broth and fermented foods like sauerkraut and kombucha are encouraged to promote a healthy gut microbiome.

• Moderate Fruit Intake: While fruits are allowed, intake is limited to moderate amounts, typically 1-2 servings per day, to manage sugar consumption.

• Focus on Reintroduction: The elimination phase is temporary, and the reintroduction process is vital for creating a personalized, long-term diet that includes as many foods as your body can tolerate.

The Autoimmune Protocol (AIP) diet is a therapeutic elimination and reintroduction diet designed to help manage autoimmune symptoms by reducing inflammation and promoting gut healing. It begins with a strict elimination phase, followed by a careful reintroduction of foods to identify personal triggers. The diet emphasizes whole, unprocessed, and nutrient-dense foods while temporarily removing others suspected of causing an immune response.

The AIP Elimination Phase: What to Eat

During the elimination phase, which typically lasts from 30 to 90 days, the focus is on a variety of nourishing, anti-inflammatory foods. This phase is intended to calm the immune system and allow the body time to heal.

Protein

High-quality, minimally processed proteins are a cornerstone of the AIP diet. These sources provide essential amino acids and nutrients. Grass-fed and pastured options are preferred when possible.

• Meat: Grass-fed beef, lamb, pork, and bison.
• Poultry: Pasture-raised chicken, turkey, and duck.
• Organ Meats: Nutrient-dense options like liver, heart, and kidney are highly encouraged.
• Fish and Seafood: Wild-caught fish (salmon, trout, sardines), shellfish (shrimp, scallops), and other seafood.
• Bone Broth: Rich in gelatin and amino acids that support gut health.

Vegetables (Excluding Nightshades)

Vegetables, especially a wide range of leafy greens and cruciferous varieties, should form the bulk of your diet. They provide fiber, vitamins, minerals, and antioxidants.

• Leafy Greens: Spinach, kale, lettuce, and arugula.
• Cruciferous Vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts.
• Root Vegetables and Tubers: Sweet potatoes, yams, carrots, beets, and turnips.
• Other Vegetables: Cucumbers, zucchini, onion, garlic, asparagus, celery, and mushrooms.

Fruits (in Moderation)

Fruits are an important source of antioxidants, but intake is often limited to 1-2 servings per day due to their sugar content.

• Berries: Blueberries, strawberries, and raspberries.
• Citrus: Lemons, limes, and oranges.
• Tropical Fruits: Mango, pineapple, and papaya.
• Avocado: A unique, nutrient-dense fruit also rich in healthy fats.

Fats and Oils

Healthy, minimally processed fats are essential for hormone balance and reducing inflammation.

• Oils: Olive oil, avocado oil, and coconut oil.
• Animal Fats: Tallow, lard, and duck fat derived from grass-fed animals.
• Coconut Products: Coconut milk, butter, and flakes.

Herbs, Spices, and Fermented Foods

Flavoring your food with herbs and seed-free spices can make the diet more enjoyable, while fermented foods promote a healthy gut microbiome.

• Herbs: Fresh and dried basil, oregano, thyme, rosemary, cilantro, and mint.
• Spices: Cinnamon, ginger, garlic powder, turmeric, and sea salt.
• Fermented Foods: Non-dairy and non-sugar-added options like kombucha, sauerkraut, and kimchi.

Comparison: AIP vs. Standard Paleo Diet

The AIP diet is often referred to as a stricter version of the paleo diet because it builds upon the paleo foundation of avoiding processed foods, grains, and dairy. However, AIP takes it further by eliminating additional foods that can be inflammatory for those with autoimmune conditions.

Feature	Autoimmune Protocol (AIP) Diet	Standard Paleo Diet
Grains	All grains and pseudo-grains are eliminated.	All grains and pseudo-grains are eliminated.
Legumes	Eliminated entirely.	Eliminated entirely.
Dairy	Eliminated entirely.	Eliminated entirely.
Eggs	Eliminated during the elimination phase.	Typically included.
Nuts & Seeds	Eliminated during the elimination phase.	Generally allowed.
Nightshades	Eliminated (e.g., tomatoes, peppers, potatoes).	Generally allowed.
Spices	Seed-based and pepper-derived spices are eliminated.	Typically allowed.
Purpose	Healing gut, calming immune system for autoimmune disease.	Overall health based on ancestral eating patterns.
Process	Strict elimination followed by systematic reintroduction.	No structured elimination or reintroduction phase.

Practical AIP Meal and Snack Ideas

Following the AIP diet requires thoughtful meal planning to ensure a variety of foods and nutrients. Here are some examples to inspire your weekly meals.

AIP Breakfast Ideas

• Sweet potato hash with sautéed onions and mushrooms.
• Smoothie made with coconut milk, banana, and berries.
• Leftover protein from dinner, such as ground beef patties.

AIP Lunch Ideas

• Large salad with mixed greens, sliced cucumber, avocado, and grilled chicken or salmon, dressed with olive oil and apple cider vinegar.
• Chicken salad made with avocado mayo, celery, and onions, served in lettuce wraps.
• Tuna cakes baked with compliant herbs and spices.

AIP Dinner Ideas

• Rosemary chicken with roasted carrots and parsnips.
• Grass-fed steak with sautéed spinach and sweet potato fries.
• Mediterranean shrimp cooked in olive oil with garlic, basil, and oregano, served with zucchini noodles.

AIP Snack Ideas

• Apple slices with cinnamon.
• Dried fruit (in moderation).
• Avocado slices.
• Chomps beef sticks (AIP-compliant options are available).
• Pickles or other fermented vegetables.

How to Succeed on the AIP Diet

Transitioning to and maintaining the AIP diet can be challenging due to its restrictive nature. Success relies on careful planning, patience, and a positive mindset.

1. Preparation is Key: Before starting the elimination phase, take time to learn about the diet, find recipes, and stock your kitchen with compliant ingredients. This prevents feeling overwhelmed and resorting to non-compliant foods.
2. Focus on What You Can Have: Instead of dwelling on the foods you must eliminate, focus on the wide variety of flavorful and nutrient-dense options available. Experiment with new vegetables, herbs, and cooking methods.
3. Prioritize Nutrient Density: Since some nutrient-rich foods like eggs and seeds are initially excluded, focus on getting these nutrients from other sources. Incorporate organ meats, bone broth, and plenty of colorful vegetables.
4. Embrace the Reintroduction Phase: The elimination phase is not meant to be permanent. The reintroduction phase is a crucial step for personalizing your long-term diet by identifying which foods you can tolerate. Approach it systematically, testing one food at a time.
5. Listen to Your Body: Pay close attention to how you feel throughout the process. Keep a food and symptom journal to track your progress and any reactions during reintroduction. This data is invaluable for building your personalized eating plan.

Conclusion: Your Path to a Personalized AIP Diet

Exploring what you can eat on the AIP diet is the first step toward managing autoimmune symptoms and improving overall well-being. By focusing on whole, nutrient-dense foods during the elimination phase and methodically reintroducing others, you can create a personalized diet tailored to your body's specific needs. This process is about discovering which foods support your health, not just what you must avoid. With dedication and attention to your body's signals, the AIP diet can be a powerful tool in your health journey. For more detailed guidance, consider consulting resources like the Autoimmune Wellness website.(https://autoimmunewellness.com/)

Important Consideration: Consult a Professional

Due to the restrictive nature of the AIP diet, it is highly recommended to consult a healthcare provider or a registered dietitian before starting. They can ensure you meet all your nutritional requirements and guide you through the process safely, especially if you are at risk for nutrient deficiencies.

Frequently Asked Questions

How long does the AIP diet's elimination phase last?

The elimination phase typically lasts for 30 to 90 days, or until a noticeable reduction in autoimmune symptoms is achieved. The duration can vary based on individual response.

What is the difference between the AIP and Paleo diets?

The AIP diet is a more restrictive version of Paleo. In addition to avoiding grains, legumes, and dairy, AIP also eliminates eggs, nuts, seeds, and nightshade vegetables during the elimination phase.

Can I eat rice on the AIP diet?

No, rice is a grain and is not allowed during the elimination phase of the AIP diet. Pseudo-grains like quinoa and amaranth are also excluded.

What are some AIP-compliant snacks?

Good AIP-compliant snacks include apple slices with cinnamon, Chomps beef sticks, dried fruit in moderation, avocado slices, and fermented pickles.

Is coffee allowed on the AIP diet?

No, coffee is eliminated during the initial phase of the AIP diet. It may be slowly reintroduced later during the reintroduction phase.

Why are nightshades eliminated on AIP?

Nightshade vegetables (like tomatoes, peppers, and potatoes) are eliminated because they contain compounds that some people with autoimmune diseases find inflammatory.

What is the reintroduction phase of AIP?

The reintroduction phase is the process of adding eliminated foods back into your diet, one at a time, to observe any reactions. This helps you identify which foods you can tolerate long-term.