What to eat during an AIP diet? Your Comprehensive Food Guide

October 7, 2025 •

4 min read

Research suggests that structured elimination diets, like the Autoimmune Protocol (AIP), may help reduce symptoms in individuals with autoimmune conditions by focusing on gut health. Understanding precisely what to eat during an AIP diet's restrictive phase is a crucial first step toward managing your health.

Quick Summary

An AIP diet focuses on nutrient-dense, whole foods while removing potential inflammatory triggers like grains, legumes, dairy, and nightshades. This guide details the permitted food groups for the elimination phase, emphasizing meats, vegetables, and healthy fats.

Key Points

Nutrient-Dense Foods: Focus on a wide variety of whole, unprocessed foods like lean proteins, vegetables, and healthy fats to support your body's healing process.
Eliminate Common Triggers: Adhere strictly to the elimination phase by removing grains, dairy, legumes, eggs, nuts, and seeds to reduce systemic inflammation.
Prioritize Gut Healing: Consume probiotic-rich fermented foods and nutrient-dense bone broth to promote a healthy gut microbiome.
Follow Reintroduction Carefully: When reintroducing foods, do so one at a time and monitor your body's reactions over several days to identify personal triggers.
Plan and Prepare Meals: Success on the AIP diet requires thoughtful meal planning and home cooking to avoid hidden ingredients in processed foods.
Consult a Professional: Due to its restrictive nature, it is highly recommended to seek guidance from a doctor or registered dietitian to prevent nutritional deficiencies.

Understanding the AIP Diet

The Autoimmune Protocol (AIP) is a diet designed to help manage autoimmune conditions by reducing chronic inflammation and promoting gut healing. It is not a permanent diet but a temporary elimination and reintroduction process with three main phases: elimination, reintroduction, and maintenance. The goal is to identify individual food sensitivities that may be contributing to symptoms, allowing the immune system to calm down. During the initial elimination phase, a wide range of common dietary triggers are strictly removed for a period, typically 30 to 90 days, or until a noticeable reduction in symptoms occurs.

The Core Philosophy of AIP

The AIP diet operates on the premise that a compromised intestinal lining, often referred to as "leaky gut," can cause inflammation by allowing undigested food particles and bacteria to enter the bloodstream. This can trigger an immune system response that mistakenly attacks healthy tissues, exacerbating autoimmune symptoms. By removing foods that may contribute to this issue and focusing on nutrient-dense, anti-inflammatory options, the diet aims to create an optimal environment for healing.

What to Eat During the AIP Elimination Phase

Despite the restrictive nature of the diet, there remains a rich and varied selection of foods to enjoy. The focus is on whole, unprocessed ingredients that provide essential vitamins, minerals, and healing nutrients.

Approved Proteins

Prioritizing high-quality protein is essential for providing the building blocks for tissue repair.

Grass-fed or pasture-raised meat: Beef, lamb, and bison.
Free-range poultry: Chicken, turkey, and duck.
Wild-caught fish and shellfish: Salmon, trout, mackerel, shrimp, and clams are excellent choices, rich in omega-3 fatty acids.
Organ meats: Liver, kidney, and heart are highly encouraged for their exceptional nutrient density.
Bone broth: A powerful gut-healing food, rich in collagen and gelatin.

An Abundance of Vegetables

Virtually all vegetables are allowed, except for nightshades. Fill your plate with a variety of colorful vegetables to ensure a broad spectrum of nutrients.

Leafy greens: Spinach, kale, Swiss chard, arugula, and lettuce.
Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage.
Root vegetables: Sweet potatoes, carrots, beets, parsnips, and yams.
Other allowed vegetables: Zucchini, cucumbers, asparagus, mushrooms, and onions.

Healthy Fats and Oils

Replace inflammatory processed oils with healthier, anti-inflammatory alternatives.

Avocado and avocado oil: Excellent for both cooking and dressings.
Coconut oil and coconut milk: Versatile for cooking, baking, and adding to smoothies.
Olive oil: Best used raw in dressings to preserve its properties.
Animal fats: Lard and tallow from pastured animals.

Fruits in Moderation

Enjoy fresh fruits in moderation due to their natural sugar content. Prioritize berries for their high antioxidant content.

Berries: Blueberries, strawberries, and raspberries.
Other fruits: Apples, bananas, oranges, melon, and mango.

Fermented Foods and Bone Broth

Fermented foods help support a healthy gut microbiome, while bone broth is central to the diet's healing purpose.

Fermented vegetables: Sauerkraut, kimchi (ensure no nightshades), and pickles (sugar-free).
Kombucha: Dairy-free and sugar-free varieties.
Bone Broth: Drink it on its own or use it as a base for soups and stews.

Herbs and Sweeteners

Season your food with flavor-rich herbs and use natural sweeteners sparingly.

Herbs: Basil, oregano, rosemary, thyme, cilantro, parsley, mint, and ginger.
Sweeteners (in moderation): Maple syrup and honey.

AIP vs. Standard Paleo Diet: A Comparison

The AIP diet is often called a stricter version of the Paleo diet. The key difference lies in the additional food categories eliminated during the AIP's initial phase.


Feature	AIP Elimination Phase	Standard Paleo Diet
Grains	Excluded	Excluded
Legumes	Excluded	Excluded
Dairy	Excluded	Often excluded, though some allow grass-fed butter
Eggs	Excluded	Allowed
Nuts & Seeds	Excluded (including seed-based spices)	Allowed
Nightshades	Excluded (tomatoes, peppers, potatoes)	Allowed
Processed Foods	Excluded	Excluded
Coffee	Excluded	Sometimes allowed
Alcohol	Excluded	Excluded

Practical Tips for Starting the AIP Diet

Meal planning is key to success on the AIP diet. Begin by clearing your pantry and fridge of all non-compliant foods to avoid temptation. Stock up on AIP-friendly ingredients, focusing on fresh produce and high-quality protein sources. Look for simple, naturally-flavored products and prioritize cooking at home, as many pre-made meals and sauces contain hidden ingredients that are not allowed.

For example, a simple meal might include baked salmon, steamed broccoli, and roasted sweet potatoes. For breakfast, consider a smoothie with coconut milk, berries, and spinach. Many AIP-friendly recipes can be found online and in cookbooks to provide inspiration and variety.

Conclusion: Your Path Forward

The AIP diet is a powerful tool for those with autoimmune conditions seeking to identify food triggers and reduce inflammation. By understanding what to eat during an AIP diet's elimination phase—prioritizing nutrient-dense proteins, vegetables, and healthy fats—you provide your body with the building blocks it needs to heal. The methodical reintroduction phase is equally vital for creating a personalized and sustainable long-term eating plan. Remember to consult a healthcare professional before beginning any restrictive diet to ensure it is the right approach for your specific health needs. With careful planning and dedication, you can navigate the AIP diet effectively and work toward improved wellness.

For more detailed information on managing autoimmune health, consider resources like Paloma Health: What Is The Autoimmune Protocol (AIP) Diet?.

Frequently Asked Questions

No, eggs must be completely eliminated during the initial phase of the AIP diet. They are a common food sensitivity and are reintroduced later during the reintroduction phase to test your individual tolerance.

No, coffee is not allowed during the elimination phase of the AIP diet due to its potential to irritate the gut and disrupt hormonal balance. It can be considered for reintroduction later.

The elimination phase typically lasts for 30 to 90 days, or until you experience a noticeable reduction in autoimmune symptoms. The duration depends on the individual's condition and response.

The AIP diet is a more restrictive version of the Paleo diet. While both eliminate grains and legumes, AIP also excludes eggs, dairy, nuts, seeds, and nightshades in the initial phase.

You should avoid all nightshade vegetables during the elimination phase. This includes tomatoes, peppers, potatoes (white), and eggplant, as well as spices derived from them, like paprika.

Yes, natural sweeteners like honey and maple syrup are allowed in moderation during the AIP diet. However, refined sugars and artificial sweeteners are strictly prohibited.

Good snack options include fresh fruits, avocado slices, leftover cooked meats, or dried fruit rolls made without added sugar. Bone broth is also a satisfying, gut-healing snack.