The Guidelines for Fruit on the AIP Diet
While the elimination phase of the AIP diet removes many common inflammatory foods, fruits are generally included, though with specific guidelines. The core principle is moderation, primarily due to the natural sugar (fructose) content. The AIP diet emphasizes healing the gut and stabilizing blood sugar, and excessive fructose can disrupt this process. Most protocols recommend limiting intake to about 1–2 servings of fresh fruit per day, or a maximum of 10–40 grams of fructose.
It is also recommended to choose fresh fruit over dried fruit, which has a much more concentrated sugar content. Some individuals, especially those with significant gut dysbiosis, may find they are sensitive to even a moderate amount of fruit. In such cases, listening to your body's response is paramount. As your gut health improves during the diet, you may find your tolerance for fruits increases over time.
AIP-Friendly Fruit List
A wide variety of fresh fruits are allowed on the Autoimmune Protocol. Choosing a diverse range of colors is beneficial for a variety of nutrients and antioxidants. Below is a list of fruits that are generally considered AIP compliant during the elimination phase:
Berries
- Blackberries
- Blueberries
- Cranberries
- Raspberries
- Strawberries
Citrus Fruits
- Lemons
- Limes
- Oranges
- Grapefruit
Melons
- Cantaloupe
- Honeydew melon
- Watermelon
Pome Fruits and Stone Fruits
- Apples
- Apricots
- Cherries
- Nectarines
- Peaches
- Pears
- Plums
Tropical and Exotic Fruits
- Bananas
- Coconuts
- Figs
- Guava
- Kiwi
- Lychee
- Mango
- Papaya
- Passion fruit
- Pineapple
- Pomegranate
Other Compliant Fruits
- Avocados
- Grapes
- Olives
- Rhubarb
- Dates (in very small amounts)
Fruits and "Fruit-like" Foods to Avoid on AIP
The most important fruits to avoid on AIP are those from the nightshade family. This is a key distinction from the standard Paleo diet and is crucial for those with autoimmune conditions, as nightshades can be a significant trigger for some people.
- Nightshade Fruits: Goji berries, garden huckleberries, cape gooseberries.
- Dried Fruit: Most protocols advise against dried fruits due to their concentrated sugar levels and potential for additives.
- Added Sugars and Syrups: While natural sweeteners like honey and maple syrup are sometimes allowed in moderation, fruit-based syrups and refined sugars are strictly avoided.
Comparison Table: High vs. Low Fructose Fruits for AIP
To better manage your sugar intake, it's helpful to know which fruits have a lower fructose load. Below is a comparison table to help guide your choices:
| Fruit Type | Examples of Lower Fructose Fruits | Examples of Higher Fructose Fruits |
|---|---|---|
| Berries | Blackberries, raspberries, cranberries | All berries are relatively low, but consider portion sizes. |
| Tropical | Avocado, coconut | Mango, pineapple, papaya |
| Stone Fruits | Apricots, peaches | Cherries, plums |
| Other | Lemons, limes | Grapes, dates |
| Melons | Cantaloupe, honeydew, watermelon | N/A - all melons are generally good choices |
Reintroducing Fruits After the AIP Elimination Phase
The elimination phase of the AIP diet is not intended to be a permanent solution. Once your autoimmune symptoms have noticeably improved and stabilized (typically after at least 30 to 90 days), you can begin the reintroduction phase. This phase is designed to systematically test your tolerance for foods that were previously eliminated.
Here’s how to reintroduce fruits safely:
- Start with a small test portion: Choose one food to reintroduce, for example, an egg yolk or seed oil. After tolerating that, you can consider reintroducing specific fruits if you wish to expand beyond the allowed ones.
- Wait and observe: Wait 5-7 days between each food reintroduction to monitor for any symptoms, such as joint pain, fatigue, digestive issues, or skin rashes.
- Track everything: Keep a detailed food and symptom diary to track your body's reactions.
- Listen to your body: If a food triggers symptoms, remove it and re-test at a later time. If no reaction occurs, you can safely reincorporate that food into your diet.
Practical Tips for Enjoying Fruit on AIP
- Pair fruit with protein or fat: Consuming fruit alongside a source of protein (e.g., grass-fed beef jerky) or healthy fat (e.g., avocado) can help slow down the absorption of its natural sugars, preventing blood sugar spikes.
- Use fruit in smoothies: A coconut milk and berry smoothie is a delicious and nutrient-dense way to consume your daily fruit serving.
- Emphasize low-fructose options: Prioritize berries, which are high in antioxidants and fiber, and citrus fruits like lemons and limes, which have a lower glycemic load.
- Experiment with different preparations: Try baking or stewing allowed fruits with compliant spices like cinnamon or ginger for a warm, comforting treat.
Conclusion
Contrary to some misconceptions, the AIP diet does not require the complete elimination of all fruits. Instead, it promotes mindful consumption, focusing on fresh, low-glycemic options and moderation to support gut healing and manage inflammation. By following the guidelines for moderate intake and avoiding nightshade varieties, individuals on AIP can safely enjoy a wide range of flavorful and nutrient-rich fruits. Always remember to listen to your body's unique needs and consult with a healthcare professional before and during your AIP journey. For more information, explore the WebMD's AIP Guide.
