What food can I eat on the AIP diet? A Comprehensive Guide

December 12, 2025 •

4 min read

Over 24 million Americans have an autoimmune disease, and adopting a therapeutic diet, such as the Autoimmune Protocol (AIP), can help manage symptoms by reducing inflammation and healing the gut lining. A crucial first step is understanding exactly what food can I eat on the AIP diet and which foods to eliminate to promote healing.

Quick Summary

The Autoimmune Protocol (AIP) is an elimination diet that helps identify food triggers for autoimmune disease symptoms. It emphasizes nutrient-dense, whole foods while removing common inflammatory items like grains, dairy, eggs, and nightshades to support gut and immune health.

Key Points

Embrace nutrient density: Focus on nutrient-rich foods like organ meats, wild-caught fish, and a variety of vegetables to support your body while restricting food groups.
Learn compliant substitutions: Use alternatives for restricted foods, such as avocado oil for cooking, coconut milk instead of dairy, and compliant flours like cassava or arrowroot for baking needs.
Plan and prep for success: Batch cook and create meal plans to simplify the process and prevent non-compliant, impulsive food choices.
Remember the phases: The restrictive elimination phase is temporary. The ultimate goal is to identify individual triggers during the methodical reintroduction phase to build a personalized, long-term diet.
Utilize a wide range of vegetables: Consume a variety of non-nightshade vegetables and tubers, which are crucial for fiber and essential vitamins on AIP.

Understanding the AIP Elimination Phase

The Autoimmune Protocol (AIP) diet is a specialized, therapeutic version of the Paleo diet designed to manage and reduce symptoms of autoimmune conditions by focusing on gut health. It involves two main phases: an elimination phase and a reintroduction phase. During the strict elimination phase, all foods that are commonly associated with causing inflammation or triggering an immune response are removed from the diet. This allows the body, particularly the gut, to heal. The duration of this phase can vary but often lasts for 30 to 90 days. A wide variety of nutrient-dense foods are consumed to support the body and avoid nutrient deficiencies. After a period of improvement, the reintroduction phase begins, where foods are added back one at a time to identify individual triggers.

AIP-Compliant Food Categories

Meats and Proteins

High-quality, minimally processed proteins are a staple of the AIP diet and provide essential nutrients for healing and cell repair. Focus on sourcing proteins from wild-caught, grass-fed, or pasture-raised animals whenever possible.

Grass-fed meats: Beef, bison, lamb, pork, and wild game.
Poultry: Chicken, turkey, and duck, preferably pasture-raised.
Organ meats: Liver, heart, and kidney are highly encouraged for their dense nutrient profiles.
Wild-caught fish and shellfish: Salmon, sardines, mackerel, anchovies, shrimp, clams, and oysters.
Bone broth: A source of collagen and minerals, it is believed to help repair the gut lining.

Vegetables and Tubers

Vegetables form the foundation of the AIP diet, offering a wide array of vitamins, minerals, and antioxidants. It is important to remember to exclude nightshade vegetables during the elimination phase.

Leafy greens: Spinach, kale, Swiss chard, and lettuce.
Cruciferous vegetables: Broccoli, cauliflower, cabbage, and Brussels sprouts.
Root vegetables and tubers: Sweet potatoes, yams, taro, and cassava.
Squash: Butternut squash, zucchini, and pumpkin.
Allium family: Onions, garlic, chives, and leeks.
Other vegetables: Asparagus, carrots, celery, and sea vegetables like seaweed.

Fruits

Fruits are allowed in moderation on the AIP diet due to their natural sugar content. They provide antioxidants and fiber. Aim for a variety of types and colors.

Berries: Blueberries, strawberries, raspberries, and blackberries.
Melons: Cantaloupe and watermelon.
Citrus: Lemons, limes, and oranges.
Tropical fruits: Bananas, mangoes, pineapples, and papaya.

Healthy Fats

High-quality fats are essential for energy and reducing inflammation. Avoid processed seed oils that can promote inflammation.

Cooking oils: Coconut oil, avocado oil, and olive oil.
Animal fats: Lard and tallow from grass-fed animals.
Whole foods: Avocados and coconut cream.

Fermented Foods and Probiotics

These foods are crucial for restoring a healthy gut microbiome, which is vital for immune function. Ensure they are free of dairy and nightshades.

Fermented vegetables: Sauerkraut, kimchi, and fermented beets.
Fermented drinks: Kombucha (with compliant ingredients) and water kefir.
Dairy-free yogurt: Coconut milk yogurt or kefir.

AIP vs. Standard Paleo: What's the Difference?


Feature	Autoimmune Protocol (AIP)	Standard Paleo
Primary Goal	Heal the gut and reduce autoimmune symptoms.	Promote general health based on a hunter-gatherer diet.
Eggs	Eliminated entirely.	Often included.
Dairy	All dairy products, including ghee, are eliminated.	Ghee is sometimes included, but most dairy is eliminated.
Nuts & Seeds	Eliminated entirely (including seed-based spices).	Included.
Nightshades	Eliminated (tomatoes, peppers, potatoes, eggplant).	Included.
Coffee	Eliminated.	Often allowed in moderation.

A Sample AIP Meal Plan

To illustrate how to combine these foods, here is a simple one-day example:

Breakfast Ideas

Sweet Potato Hash: Sauté shredded sweet potato with minced garlic, onion, and ground turkey in coconut oil until cooked through. Season with herbs like thyme or rosemary.
Healing Porridge: A warm bowl of porridge made with riced cauliflower or butternut squash, mixed with coconut milk, cinnamon, and berries.

Lunch Ideas

Chicken Salad: Mix shredded chicken (pasture-raised) with a compliant avocado-based mayonnaise, chopped celery, and herbs. Serve over a bed of mixed greens.
Vegetable Soup: A hearty soup featuring bone broth, carrots, zucchini, and leafy greens. Blend for a creamy texture, or enjoy it chunky.

Dinner Ideas

Baked Salmon with Roasted Vegetables: Wild-caught salmon baked with a squeeze of lemon and fresh dill. Serve alongside a medley of roasted broccoli, carrots, and sweet potatoes.
Pork Chops with Apples: Pan-seared grass-fed pork chops, served with sautéed apples and onions.

Tips for Sticking to the AIP Diet

Starting and maintaining the AIP elimination diet can be challenging due to its restrictive nature. Planning and preparation are essential for success.

Plan Ahead: Create a weekly meal plan and shopping list to ensure you always have compliant foods on hand. This prevents impulsive, non-compliant food choices.
Batch Cook: Prepare large batches of staple items like bone broth, roasted vegetables, and compliant proteins. This reduces daily cooking effort.
Find Substitutes: Get creative with AIP-friendly substitutions. For example, use avocado oil mayonnaise as a creamy base for sauces, or cassava and sweet potato flour for baked goods.
Stay Informed: Continually research and understand the reasoning behind the AIP protocol. Connecting with online support groups or communities can provide motivation and new recipe ideas.
Focus on Nutrient Density: Since many food groups are restricted, prioritizing nutrient-dense foods like organ meats and leafy greens is crucial for overall health.

Conclusion: Embracing Your AIP Journey

Transitioning to the AIP diet's elimination phase is a significant undertaking that requires commitment and patience. By focusing on nutrient-dense, anti-inflammatory foods like high-quality proteins, a wide variety of non-nightshade vegetables, and healthy fats, you can support your body's healing process. The list of compliant foods is extensive and offers a chance to explore new ingredients and recipes. While the initial phase is restrictive, the goal is not long-term deprivation but personalized understanding. The reintroduction process will help you identify your specific food sensitivities, empowering you with knowledge for your long-term health and well-being. Always consult a healthcare professional before starting any new diet. More information on the scientific background of AIP is available in the National Institutes of Health (NIH) database.

Frequently Asked Questions

Eggs, particularly egg whites, are a common trigger for immune responses in sensitive individuals. Nightshade vegetables, which include tomatoes, potatoes (not sweet potatoes), and peppers, contain alkaloids that can contribute to inflammation in some people with autoimmune conditions.

No, both coffee and alcohol are eliminated during the AIP diet's elimination phase. The goal is to remove all potential inflammatory triggers, and these beverages are known to impact gut permeability and immune function.

The AIP diet is a stricter version of the Paleo diet, primarily developed for those with autoimmune conditions. AIP eliminates additional common trigger foods like eggs, nuts, seeds, and nightshades that are typically allowed on the standard Paleo diet.

The duration of the elimination phase is individualized, lasting anywhere from 30 to 90 days, or until a noticeable reduction in symptoms is observed. After this period, the reintroduction phase begins.

No, grains, pseudo-grains, nuts, and seeds (including seed-based spices) are all strictly eliminated during the AIP diet's elimination phase. These food groups are considered potential triggers for inflammation and immune reactions.

Good AIP-compliant snack options include fresh fruits, avocado slices, leftover cooked meats, fermented vegetables, sweet potato or plantain chips made with compliant oils, and dried fruit (in moderation).

Yes, natural sweeteners like honey and maple syrup are generally allowed in strict moderation. However, excessive intake should be avoided to prevent blood sugar spikes that can contribute to inflammation.

It is strongly recommended to undertake the AIP diet with the guidance of a healthcare professional, such as a functional medicine doctor or registered dietitian. This ensures nutritional needs are met and the process is managed safely, especially given the diet's restrictive nature.