The Autoimmune Protocol (AIP) is an elimination diet designed to help those with autoimmune diseases identify food triggers and reduce inflammation. It is stricter than a standard Paleo diet and involves removing specific food groups thought to contribute to inflammation and 'leaky gut'. While many fruits are encouraged for their vitamins, fiber, and antioxidants, certain types are off-limits, particularly during the initial healing phase.
The Primary Fruits to Eliminate on AIP: Nightshades
During the AIP elimination phase, all nightshade plants and their fruits must be completely removed from your diet. The nightshade family (Solanaceae) contains compounds called glycoalkaloids, lectins, saponins, and capsaicin, which can increase intestinal permeability and overstimulate the immune system in sensitive individuals. This can worsen gut issues and trigger autoimmune symptoms.
Specific nightshade fruits to avoid:
- Goji Berries: Although often marketed as a superfood, goji berries are a nightshade and must be eliminated.
- Tomatoes: This includes all varieties of fresh tomatoes, as well as tomato-based products like marinara sauce, ketchup, and sun-dried tomatoes.
- Peppers: All peppers, including bell peppers, chili peppers, and hot peppers like jalapenos, are nightshades. This also applies to spices derived from peppers, such as paprika, cayenne, and red pepper flakes.
- Tomatillos: Another member of the nightshade family that must be excluded.
- Ground Cherries: Not to be confused with regular cherries, ground cherries are a nightshade and should be avoided.
Fruit Sugar and the AIP Diet
While fresh fruit is generally allowed in moderation on the AIP diet, it is important not to overdo it, as excessive natural sugar (fructose) intake can still be problematic. Some variations of the AIP protocol suggest limiting fruit intake to 1-2 portions per day during the elimination phase.
Why control fruit sugar?
- Blood Sugar Management: High sugar intake, even from fruit, can lead to blood sugar spikes. Over time, frequent spikes are associated with higher inflammation levels.
- Gut Health: Some sensitive individuals with gut dysbiosis (an imbalance of gut bacteria) may experience digestive symptoms from fruits high in FODMAPs (fermentable carbohydrates).
Dried fruit: an occasional treat, not a staple
Dried fruit, such as dates, raisins, and dried apricots, is especially high in concentrated sugars and should be consumed in extreme moderation or as an occasional treat. Many commercially produced dried fruits also contain added sugars, sulfites, and preservatives that are non-compliant on AIP.
Small Seeds: A Consideration for Very Sensitive Individuals
For most people on AIP, fruits with small edible seeds, such as berries (strawberries, blueberries), kiwi, and watermelon, are perfectly fine and encouraged. The seeds are not typically chewed and do not cause issues. However, for a very small subset of extremely sensitive individuals, these small seeds may pose an issue. If you are not seeing improvement on AIP, a nutritionist might suggest a brief elimination of these fruits to test your sensitivity. For the majority, these nutrient-dense fruits are a compliant and healthy part of the AIP diet.
A Comparison of AIP Fruits
| Fruit | AIP Status | Reason for Status |
|---|---|---|
| Goji Berries | Avoid | Nightshade, contains inflammatory compounds like alkaloids. |
| Tomatoes | Avoid | Nightshade, contains lectins and saponins. |
| Bell Peppers | Avoid | Nightshade, contains capsaicin and lectins. |
| Strawberries | Allowed (in moderation) | Compliant, good source of antioxidants. Seeds are generally not problematic. |
| Dates (dried) | Limit | High in concentrated natural sugars; should be an occasional treat. |
| Avocado | Allowed | Considered a fruit, but compliant and a good source of healthy fats. |
| Melon (Cantaloupe, Watermelon) | Allowed (in moderation) | Compliant and hydrating, but should be consumed in sensible portions. |
| Dried Mango | Limit | High in concentrated natural sugars; commercial versions may contain non-AIP additives. |
Staying Compliant with AIP Fruits
To stay on track with your AIP journey, focus on the wide variety of allowed, nutrient-dense fruits while being mindful of portion sizes and sugar content. Always choose fresh fruit over dried to minimize sugar concentration and avoid unwanted additives. By being vigilant about avoiding nightshade fruits and approaching others with moderation, you can support your body’s healing process effectively. Always consult a healthcare professional before starting any new diet, including the AIP, especially if you have a pre-existing medical condition.
Conclusion
Navigating the AIP diet requires careful attention to detail, and understanding what fruits to avoid on AIP is a crucial part of the process. The elimination of all nightshade fruits, including goji berries, tomatoes, and peppers, is a non-negotiable step to reduce potential inflammation. While most fresh fruits are allowed, moderation is key due to their natural sugar content, and dried fruits should be reserved as a very occasional indulgence. By following these guidelines, you can ensure your fruit consumption supports, rather than hinders, your autoimmune healing journey.
