What Fish Can You Eat on an AIP Diet?

According to the National Institutes of Health, omega-3 fatty acids, found abundantly in fish, can have anti-inflammatory effects that may be beneficial for autoimmune conditions. So, what fish can you eat on an AIP diet to reap these benefits while avoiding inflammatory triggers?

Quick Summary

An autoimmune protocol (AIP) diet allows for a variety of wild-caught fish and shellfish, rich in omega-3s, but requires careful sourcing to avoid farmed varieties and those high in mercury. Choosing low-mercury options and preparing seafood without non-compliant ingredients is key for reducing inflammation.

Key Points

• Wild-Caught is Key: For the highest nutritional value and to avoid inflammatory feeds, always prioritize wild-caught fish and shellfish over farmed varieties.

• Emphasize Omega-3 Rich Fish: Regularly consume fatty fish like wild-caught salmon, sardines, and mackerel to boost anti-inflammatory omega-3s.

• Limit High-Mercury Fish: Be cautious with larger, longer-lived predatory fish such as tuna due to higher mercury levels; focus on lower-mercury alternatives.

• Canned is Compliant if Sourced Correctly: Canned fish like sardines and salmon can be a convenient AIP option, provided they are packed in water, brine, or compliant oils like olive oil.

• Choose Simple Cooking Methods: Prepare fish with AIP-friendly methods like baking, grilling, steaming, or pan-searing with avocado oil, and use simple seasonings.

• Consider All Shellfish: Most shellfish, including shrimp, clams, and oysters, are compliant and can be a valuable, nutrient-dense addition to your AIP diet.

Your Guide to AIP-Compliant Fish and Seafood

The Autoimmune Protocol (AIP) is an elimination diet that helps reduce inflammation and manage autoimmune disease symptoms by healing the gut. While it's highly restrictive, the diet does include a wide array of nutrient-dense foods, with fish and shellfish being an excellent source of anti-inflammatory omega-3 fatty acids. Integrating fish into your AIP diet requires focusing on specific types and sourcing methods.

Wild-Caught is Best

The fundamental rule for sourcing fish and seafood on the AIP diet is to opt for wild-caught whenever possible. Wild-caught fish generally consume a natural diet and live in less crowded conditions, which translates to a more nutrient-dense product free from the antibiotics and artificial dyes sometimes used in conventional fish farming. Farmed fish are often fed soy and corn, which are not AIP compliant. Wild-caught options like salmon, cod, and mackerel offer a clean source of protein and healthy fats essential for healing.

Prioritizing Omega-3 Rich Fish

Omega-3 fatty acids are a cornerstone of an anti-inflammatory diet. While many fish contain omega-3s, some are significantly richer than others. Incorporating these fatty fish regularly can maximize the potential anti-inflammatory benefits.

Best Omega-3 Options:

• Wild-caught salmon
• Sardines
• Mackerel
• Herring
• Anchovies

These smaller fish also have the added benefit of typically containing lower levels of mercury than larger, predatory fish.

Choosing Low-Mercury Options

Mercury is a neurotoxin that can be present in fish, especially in larger, longer-living species that have had more time to accumulate it through the food chain. While fish is an essential part of the AIP diet, it is wise to select varieties with lower mercury levels to minimize exposure.

Low-Mercury Fish Options:

• Cod
• Flounder
• Haddock
• Tilapia
• Trout (especially farmed, which has lower mercury)
• Pollock

It's important to consume high-mercury fish like certain types of tuna in moderation, or stick to smaller species altogether to be safe.

AIP-Friendly Shellfish

Shellfish are another valuable and compliant source of protein and essential nutrients on the AIP diet. They are generally considered low in mercury and offer a diverse range of minerals.

Compliant Shellfish:

• Clams
• Crab
• Lobster
• Mussels
• Oysters
• Scallops
• Shrimp
• Squid (calamari)

Navigating Canned Fish

Canned fish can be a convenient and affordable pantry staple for those on an AIP diet. However, it's crucial to read labels carefully to ensure no non-compliant additives are present. Look for versions packed in AIP-friendly oils like extra virgin olive oil or brine, and avoid those with added sugars or vegetable oils.

AIP-Compliant Canned Options:

• Canned salmon
• Canned sardines
• Canned anchovies
• Canned light tuna (in moderation due to mercury)

Comparison of Common AIP Fish

Feature	Wild-Caught Salmon	Cod	Sardines (Canned)	Tuna (Canned Light)
Omega-3s	High	Moderate	High	Moderate
Mercury Level	Low	Low	Very Low	Moderate
Sourcing	Prioritize wild-caught to avoid farmed-fish issues	Can be wild-caught or farmed; wild is often preferred	Look for wild-caught options	Choose reputable brands; packed in olive oil or spring water
Cost	Generally higher	Affordable	Very affordable	Affordable
Ease of Prep	Fillets, versatile	Fillets, versatile	Ready-to-eat	Ready-to-eat
Best For	Anti-inflammatory properties	Mild flavor, versatile cooking	Quick meals, nutrient boost	Pantry staple, use in moderation

Cooking Fish on AIP

Preparing fish according to AIP guidelines involves using compliant fats and seasonings. Avoid breading with grain-based flours or deep frying with non-compliant oils. Focus on simple, flavorful methods that highlight the fish's natural taste.

AIP-Compliant Cooking Methods:

• Baking or roasting with olive or avocado oil
• Grilling
• Steaming
• Pan-searing with coconut oil or avocado oil
• Adding to stews and soups

Flavor your fish with fresh AIP-compliant herbs like dill, thyme, and parsley, along with garlic, lemon, and sea salt.

Conclusion

Fish and shellfish are a vital part of a balanced and anti-inflammatory AIP diet, offering essential protein and omega-3s. By prioritizing wild-caught varieties, opting for low-mercury fish, and carefully selecting clean canned products, you can safely incorporate these nutritious foods into your meals. With a focus on simple, compliant cooking methods, fish can be both a healing and delicious addition to your autoimmune protocol.

The Takeaway: How to Include Fish on AIP

• Focus on Fatty Fish: Incorporate omega-3 rich fish like wild-caught salmon and sardines regularly.
• Choose Low-Mercury Options: Select smaller fish varieties such as cod, trout, and flounder to minimize mercury exposure.
• Opt for Wild-Caught: Always prioritize wild-caught fish over farmed, as it typically offers better nutritional value and avoids potential contaminants.
• Don't Overlook Shellfish: Most shellfish, including shrimp, clams, and oysters, are compliant and nutrient-dense.
• Read Canned Labels Carefully: When using canned fish, check ingredients for non-AIP additives like non-compliant oils or sugars.
• Use AIP-Compliant Cooking: Prepare fish with healthy fats like olive or coconut oil, and season with fresh herbs and sea salt.
• Mind Your Budget: Inexpensive, high-nutrient canned options like sardines are excellent for sticking to a budget while on AIP.

Frequently Asked Questions (FAQs)

Q: Is canned tuna allowed on the AIP diet? A: Canned light tuna is generally allowed in moderation. It is important to choose versions packed in water or olive oil, avoiding vegetable oils, and to be mindful of mercury levels by limiting consumption.

Q: What is the difference between wild-caught and farmed fish for AIP? A: Wild-caught fish are typically more nutrient-dense and free from the antibiotics and inflammatory feeds (like corn and soy) that are often used in farmed fish operations. AIP prioritizes wild-caught for these reasons.

Q: Are all shellfish safe to eat on AIP? A: Yes, most shellfish, including shrimp, clams, oysters, and scallops, are AIP compliant. However, as with any food, individuals should monitor their own reactions.

Q: What's the best way to cook fish for an AIP diet? A: Simple cooking methods such as baking, grilling, pan-searing with avocado or coconut oil, or steaming are best. Flavor with lemon, garlic, sea salt, and fresh herbs instead of non-compliant spices.

Q: Do I need to worry about mercury levels on AIP? A: Yes, it is still important to choose lower-mercury fish like cod, salmon, and sardines, and to limit the intake of larger predatory fish like tuna, especially for people with autoimmune conditions.

Q: Can I use pre-seasoned fish products on AIP? A: No, pre-seasoned or processed fish products often contain non-compliant ingredients like sugar, nightshade spices (paprika), or vegetable oils. It is best to purchase plain fish and season it yourself.

Q: Is tilapia considered a good choice for AIP? A: Tilapia is a low-mercury fish and is considered AIP compliant. However, if possible, it is best to opt for wild-caught over farmed, as farmed tilapia can have lower omega-3 content.

Citations

[ { "title": "AIP Diet for Beginners: Meal Plan & Tips", "url": "https://www.usenourish.com/blog/aip-diet-plan" }, { "title": "6 Best Foods for an Autoimmune or AIP Diet", "url": "https://www.amymyersmd.com/blogs/articles/foods-autoimmune-diet" }, { "title": "The Ultimate AIP Food List: What to Eat and Why", "url": "https://www.welltheory.com/resources/aip-food-list" }, { "title": "Complete AIP Food List: Foods You Should Be Eating", "url": "https://peopleschoicebeefjerky.com/blogs/news/aip-foods-list" }, { "title": "AIP Food List: What To Eat And Avoid On The Autoimmune ...", "url": "https://www.usenourish.com/blog/aip-diet-food-list" }, { "title": "Accessible AIP: When a Healing Diet Isn't in Your Budget", "url": "https://autoimmunewellness.com/accessible-aip-when-a-healing-diet-isnt-in-your-budget/" }, { "title": "TOTALLY TERRIFIC Tonnato! (AIP/Paleo)", "url": "https://joannafrankham.com/tonnato/" }, { "title": "Analysis of the Mercury Content in Fish for Human ...", "url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC10457943/" } ] }

Frequently Asked Questions

Is canned tuna allowed on the AIP diet?

Canned light tuna is generally allowed, but should be eaten in moderation to minimize mercury intake. Choose varieties packed in water or olive oil, and check the label for non-compliant additives like vegetable oil or soy protein.

What is the difference between wild-caught and farmed fish on AIP?

Wild-caught fish have a natural diet and environment, resulting in higher nutrient density and lower exposure to contaminants, antibiotics, and non-compliant feeds used in farming. AIP prioritizes wild-caught for its superior quality.

Are all shellfish safe to eat on the AIP diet?

Yes, most shellfish, including shrimp, clams, oysters, mussels, and scallops, are considered compliant and are rich sources of nutrients. They are generally low in mercury as well.

How should I cook fish for an AIP diet?

The best AIP cooking methods for fish include baking, grilling, steaming, or pan-searing. Season with compliant ingredients like sea salt, fresh herbs, lemon juice, garlic, or ginger, and use fats such as avocado or coconut oil.

Which fish are the best source of omega-3s for AIP?

Wild-caught fatty fish are the best sources of omega-3s on AIP. This includes wild-caught salmon, sardines, mackerel, herring, and anchovies.

Is tilapia a good choice for the AIP diet?

Tilapia is an AIP-compliant, low-mercury fish. However, like all fish, wild-caught is preferred over farmed varieties, which can be less nutritious due to their diet.

How do I choose safe canned fish for AIP?

When choosing canned fish, always check the ingredient list. Ensure it's packed in a compliant oil like extra virgin olive oil or in spring water. Avoid products with soy oil, sugar, or other non-AIP additives.