What protein is allowed on the AIP diet?

December 3, 2025 •

4 min read

The Autoimmune Protocol (AIP) is a specialized elimination diet designed to manage autoimmune disease symptoms, with many common food groups, including certain protein sources, being restricted. Knowing what protein is allowed on the AIP diet is critical for ensuring you receive adequate nutrition while adhering to the protocol's strict guidelines during the initial elimination phase.

Quick Summary

The AIP diet permits high-quality animal proteins, such as wild-caught fish and grass-fed meats, while excluding common allergens like eggs, nuts, and legumes during the initial phase.

Key Points

Prioritize Quality Sourcing: Opt for grass-fed, pasture-raised, or wild-caught proteins to maximize nutrients and reduce potential inflammatory triggers.
Embrace Diverse Animal Proteins: Enjoy a wide variety of compliant animal proteins, including lean red meat, poultry, fish, shellfish, and nutrient-dense organ meats.
Eliminate All Eggs, Nuts, and Seeds: During the strict elimination phase, all forms of eggs, nuts, and seeds must be avoided due to their potential to provoke immune responses.
Avoid Processed Meats and Additives: Steer clear of all processed meats, deli meats, and any products containing additives or preservatives.
Plan for Reintroduction: Recognize that some restricted proteins may be reintroduced in later phases to test individual tolerance after a period of symptom improvement.

Allowed Protein Sources on the AIP Diet

For those following the Autoimmune Protocol, selecting the right protein sources is fundamental for supporting gut health and reducing inflammation. The diet emphasizes whole, minimally processed foods, and this principle applies strongly to protein. The best choices come from animals that have been raised naturally and without artificial additives. Adherence to these sourcing standards is encouraged to maximize nutrient density and minimize potential inflammatory compounds.

High-Quality Red Meat and Fowl

Lean, high-quality meats are a cornerstone of the AIP diet. These protein sources are rich in essential amino acids, iron, and zinc, which are vital for immune function and tissue repair. Prioritizing grass-fed or pasture-raised options helps to ensure a better omega-3 to omega-6 fatty acid ratio, which is favorable for reducing inflammation.

Allowed red meat and fowl include:

Grass-fed beef (lean cuts like sirloin, ground beef)
Lamb
Bison
Venison
Goat
Pasture-raised or free-range poultry, such as chicken, turkey, and duck
Pork (especially loin)

Wild-Caught Fish and Shellfish

Seafood is another excellent protein source on the AIP diet, especially fatty, cold-water fish, which are rich in omega-3 fatty acids like EPA and DHA. These are potent anti-inflammatory agents that can help support immune system function. Opting for wild-caught fish is often recommended to avoid the potential issues associated with farmed fish, such as different feed pellets and lower nutrient profiles.

Allowed seafood includes:

Salmon (wild-caught)
Mackerel
Tuna (sustainably caught)
Sardines
Herring
Cod
Trout
Shellfish, such as shrimp, clams, scallops, oysters, crab, and lobster

Organ Meats and Bone Broth

Nose-to-tail eating is a core principle of many ancestral diets and is highly encouraged on AIP. Organ meats are exceptionally nutrient-dense, providing concentrated amounts of vitamins and minerals that can be difficult to obtain elsewhere. Bone broth, made from simmered animal bones, is rich in collagen and glycine, which are known to support gut healing and reduce inflammation.

Allowed organ meats and related products include:

Liver
Kidney
Heart
Bone marrow
Bone broth

Excluded Protein Sources

During the elimination phase, many common protein-rich foods are temporarily removed to allow the gut to heal and reduce inflammatory triggers. The following categories are excluded and should be carefully avoided.

A Comparison of AIP Protein Sources


Feature	Allowed AIP Protein	Excluded AIP Protein
Examples	Grass-fed beef, pasture-raised chicken, wild-caught salmon, organ meats, bone broth	Eggs, legumes (beans, peas, lentils, peanuts), nuts, seeds, processed meats
Sourcing	High-quality sourcing (wild-caught, grass-fed, pasture-raised) is encouraged.	All types and forms are excluded during the elimination phase.
Nutritional Profile	Nutrient-dense sources of protein, iron, zinc, and omega-3s.	Often good protein sources, but contain compounds (e.g., egg whites) or are known triggers (e.g., legumes) for some individuals with autoimmune conditions.
Purpose on AIP	To provide essential building blocks for the body and support tissue repair without introducing potential inflammatory triggers.	To eliminate potential inflammatory agents and allow for gut healing. May be reintroduced later.

Eggs, Legumes, and Nuts/Seeds

Eggs are a common trigger for autoimmune flare-ups, and the AIP diet requires their complete removal during the elimination phase. While some people may be able to tolerate egg yolks in a later reintroduction phase, egg whites are often considered more problematic.

All legumes are restricted on AIP, including beans, lentils, peas, and peanuts (which are technically legumes). Similarly, all nuts and seeds are eliminated, as they can also be inflammatory for sensitive individuals. This includes seed-based spices, coffee, and cocoa.

Processed Meats and Additives

Processed meats like deli meats, hot dogs, and bacon are typically off-limits on the AIP diet. These products often contain preservatives, additives, and added sugars that can contribute to gut dysfunction and inflammation, which the diet aims to avoid. Choosing minimally processed, whole food sources of protein is always the safest bet.

The Reintroduction Phase for Protein

The ultimate goal of the AIP elimination phase is to identify individual food triggers through a systematic reintroduction process. After a period of symptom reduction, certain restricted foods are reintroduced one at a time to assess tolerance. For protein, this may involve reintroducing egg yolks first, followed by egg whites, and then potentially some legumes. This personalized approach is crucial for creating a long-term, sustainable diet plan. For more information on the process, resources from functional medicine practitioners can be highly valuable, such as the detailed guidelines at WellnessPulse.

Conclusion: Navigating Protein on the AIP Diet

Following the AIP diet requires a mindful approach to all food groups, and protein is no exception. By focusing on high-quality, whole-food animal proteins like grass-fed meats, wild-caught fish, and organ meats, individuals can meet their nutritional needs while actively working to reduce inflammation and support gut healing. The key is to be diligent during the elimination phase, strictly avoiding eggs, legumes, nuts, seeds, and processed meats. While the initial restrictions may seem daunting, the wide array of allowed protein sources—from succulent lamb to nutrient-dense bone broth—offers plenty of variety to ensure a delicious and effective dietary strategy.

Frequently Asked Questions

No, during the initial elimination phase of the AIP diet, eggs and egg derivatives are strictly avoided. They are a common food sensitivity for many people with autoimmune conditions and are only reintroduced in later phases to test for individual tolerance.

No, all legumes, including beans, peas, lentils, and peanuts, are excluded from the AIP elimination phase. They are considered potential triggers for inflammation and are only reintroduced in controlled phases later on.

Most commercial bacon is not allowed on the AIP diet. It is a processed meat that typically contains additives, preservatives, and sugar, which are all excluded from the diet. Only a very specific, compliant bacon with no additives would be acceptable, but it is generally best to avoid.

Choosing grass-fed, pasture-raised, and wild-caught protein is important because it often results in a higher nutrient content and a better ratio of anti-inflammatory omega-3 to omega-6 fatty acids compared to conventionally raised sources.

Seeds are not allowed during the AIP elimination phase, which includes chia and hemp seeds. This is because they can be inflammatory for some people. They are candidates for reintroduction later in the protocol.

Yes, bone broth is highly encouraged on the AIP diet. It is rich in collagen and glycine, which are beneficial for healing the gut lining and reducing inflammation, making it a great supportive addition to your diet.

True plant-based protein options are very limited during the AIP elimination phase because all legumes, nuts, and seeds are excluded. However, some people use AIP-compliant collagen peptides from animal sources. There are currently no widely available plant-based protein powders that are compliant due to the restrictions.