What Fruits Are Allowed on the Autoimmune Protocol Diet?

Over 50 million Americans suffer from an autoimmune disease, making dietary management a crucial part of symptom control. For those following the Autoimmune Protocol (AIP) diet, understanding what fruits are allowed is essential for maintaining a healthy and balanced elimination phase. While many fruits are permissible, a focus on moderation and specific guidelines is necessary for success.

Quick Summary

The Autoimmune Protocol diet allows a wide variety of fresh fruits, with the exception of nightshades like goji berries. Key considerations include consuming fruit in moderation due to natural sugar content, limiting dried fruit, and listening to your body during the reintroduction phase to determine individual sensitivities.

Key Points

• Majority of Fresh Fruits are Allowed: The AIP diet permits most fresh fruits, with the notable exception of nightshade fruits like goji berries.

• Emphasize Berries and Melons: Berries (strawberries, blueberries) and melons (cantaloupe, watermelon) are excellent choices, offering a good balance of nutrients.

• Moderation is Essential: Due to natural sugar (fructose) content, fruit intake should be limited to around 2-5 servings per day to avoid potentially aggravating gut inflammation.

• Prioritize Fresh over Dried: Fresh fruits with their fiber content are preferred over dried fruits, which have a concentrated sugar content.

• Pair with Healthy Fats: Combining fruits with approved healthy fats like avocado can help manage blood sugar fluctuations.

• Listen to Your Body: Individual sensitivities may vary. Pay attention to your body's response, especially to high-FODMAP fruits, and adjust accordingly.

The Autoimmune Protocol (AIP) diet is an elimination and reintroduction diet designed to help identify and manage food sensitivities in individuals with autoimmune conditions. AIP's elimination phase focuses on removing foods that are commonly associated with inflammation and gut irritation, while emphasizing nutrient-dense whole foods. Fruits, rich in vitamins, minerals, and antioxidants, play an important role in providing nutrition and satisfying sweet cravings during this restrictive period.

Which Fruits are AIP-Compliant?

During the elimination phase, most fresh fruits are allowed and encouraged. The goal is to get a diverse range of nutrients from colorful fruits without triggering an inflammatory response. The following is a comprehensive list of fruits typically approved on the AIP diet:

• Berries: Blueberries, blackberries, raspberries, strawberries, and cranberries are excellent choices, packed with antioxidants.
• Citrus Fruits: Oranges, lemons, limes, grapefruits, and tangerines are high in Vitamin C. Some individuals may find they have sensitivities to citrus, so pay close attention to your body's response.
• Melons: Cantaloupe, honeydew melon, and watermelon are hydrating and refreshing AIP options.
• Stone Fruits: Peaches, plums, apricots, cherries, and nectarines are all compliant and provide a variety of nutrients.
• Tropical Fruits: Mangoes, pineapples, bananas, papayas, and passion fruit are great for variety and flavor.
• Other Fruits: Apples, pears, figs, grapes, pomegranates, kiwi, and avocado are also allowed. Olives, while often used as a vegetable, are technically a fruit and are AIP-compliant.

What About Nightshade Fruits?

It is crucial to remember that the AIP diet specifically prohibits nightshade vegetables, and this extends to fruits that belong to the nightshade family. The most common nightshade fruit to avoid is the goji berry. Cape gooseberries and garden huckleberries should also be excluded.

Fruit Consumption Guidelines on AIP

While most fruits are permitted, quantity and form are important considerations to ensure they support, rather than hinder, the healing process. Natural sugars, specifically fructose, can disrupt gut health if consumed in excess.

• Moderation is Key: Most AIP experts recommend limiting fruit intake to a maximum of 2-5 servings per day, depending on the individual's fructose tolerance and the fruit's sugar content.
• Fresh is Best: Fresh, whole fruits are the ideal choice as they contain fiber that helps manage blood sugar response.
• Limit Dried Fruit: Dried fruit, like dates and figs, are allowed but contain highly concentrated natural sugar, so they should be consumed sparingly.
• Avoid Fruit Juice: Juicing removes the beneficial fiber, leaving a high concentration of fructose that can spike blood sugar. It's best to avoid fruit juice and opt for whole fruits instead.

Comparing AIP-Compliant Fruits

Choosing a variety of fruits is important for getting a wide range of vitamins and phytonutrients. Here is a comparison of some popular AIP-compliant fruits, focusing on key nutritional aspects.

Fruit (1 Cup Serving)	Vitamin C	Fiber	Notes
Strawberries	High	High	Excellent source of antioxidants.
Mango	High	Medium	Very flavorful, but higher in sugar.
Blueberries	Medium	High	Packed with antioxidants and lower in sugar than some fruits.
Avocado	Low	High	Excellent source of healthy fats and potassium.
Pineapple	High	Medium	Contains bromelain, an enzyme with anti-inflammatory properties.
Banana	Medium	Medium	Good source of potassium, but high in carbs and sugar; best in moderation.
Watermelon	Medium	Low	Very hydrating, but low in fiber.

Tips for Incorporating Fruit into Your AIP Diet

1. Pair with Healthy Fats: Pairing fruit with healthy fats like avocado can help stabilize blood sugar levels.
2. Make Fruit a Side Dish: Instead of a sugary dessert, use fruit as a side dish to your meals to aid digestion and add flavor.
3. Use in Smoothies: Blend AIP-compliant fruits with coconut milk and other approved ingredients for a creamy, gut-friendly smoothie.
4. Listen to Your Body: Pay close attention to how you feel after eating different fruits. Some individuals with gut dysbiosis may experience symptoms like bloating with high-FODMAP fruits such as apples or pears.
5. Focus on Color: Choose a variety of fruits with different colors to ensure a diverse intake of phytonutrients, which have anti-inflammatory benefits.

Conclusion

Navigating the AIP diet requires careful consideration of every food group, and fruits are no exception. While most fresh fruits are allowed during the elimination phase, adopting a strategy of moderation is crucial due to their natural sugar content. By focusing on a diverse range of fresh, AIP-compliant fruits and limiting high-sugar options, individuals can enjoy these delicious foods while supporting their body's healing process. Always remember to listen to your body and work with a healthcare professional to tailor the diet to your specific needs.

Frequently Asked Questions

Can I eat goji berries on the AIP diet?

No, goji berries are a nightshade fruit and are therefore not allowed during the elimination phase of the AIP diet.

Is dried fruit allowed on AIP?

Dried fruit like dates and figs are technically allowed, but they should be consumed in moderation due to their concentrated sugar content.

How much fruit can I have on the AIP diet?

Most protocols recommend limiting fruit intake to 2-5 servings per day, paying attention to your body's individual tolerance for natural sugars (fructose).

Are fruits with a high glycemic index (GI) restricted on AIP?

Some AIP protocols suggest moderating the intake of high-GI fruits and vegetables. Pay attention to how your body responds to fruits like bananas and mangoes.

What is considered a serving of fruit on AIP?

A standard serving is about 150g, which can be one medium-sized fruit (like an apple) or one cup of berries or diced fruit.

Can I drink fruit juice on the AIP diet?

It is not recommended to drink fruit juice, as it removes the fiber and provides a concentrated dose of sugar. Whole fruit is preferred.

Is avocado a fruit and is it allowed on AIP?

Yes, avocado is a fruit and is an excellent, AIP-compliant option, prized for its healthy fats.