What veggies are allowed on the AIP diet?

January 8, 2026 •

3 min read

According to autoimmune health experts, a wide variety of colorful, nutrient-dense vegetables forms the foundation of the Autoimmune Protocol (AIP) diet. This critical component raises a common question for newcomers: what veggies are allowed on the AIP diet during the elimination phase?

Quick Summary

The AIP diet prioritizes consuming a diverse range of non-nightshade vegetables, including leafy greens, cruciferous types, and nutrient-rich root vegetables. Inflammatory nightshade vegetables, such as tomatoes, peppers, and potatoes, are strictly avoided to help reduce systemic inflammation.

Key Points

Nightshades are Out: Strictly avoid all vegetables from the nightshade family, including tomatoes, white potatoes, peppers, and eggplant, due to their inflammatory compounds.
Embrace Leafy Greens: Load up on nutrient-dense leafy greens such as spinach, kale, and romaine lettuce for a solid foundation of vitamins and fiber.
Focus on Colorful Veggies: Incorporate a wide variety of non-nightshade vegetables like carrots, beets, and squash to ensure you're getting a broad spectrum of nutrients.
Include Root Vegetables: Rely on starchy options like sweet potatoes, parsnips, and cassava to provide healthy carbohydrates and energy.
Avoid Legumes and Seeds: Remember that legumes, including peas and beans, are also eliminated during the AIP protocol, even though some might categorize them as vegetables.

The Core Principles of AIP and Vegetable Selection

The Autoimmune Protocol (AIP) is more than just a diet; it's an elimination and reintroduction protocol designed to help manage autoimmune symptoms by addressing systemic inflammation and promoting gut health. The core idea is to remove foods that are common triggers for inflammation and then, after a healing period, reintroduce them systematically to identify which foods cause issues. Vegetables are a cornerstone of the AIP diet, providing essential vitamins, minerals, and fiber without many of the potential irritants found in other food groups.

Vegetables to Enjoy on the AIP Diet

The list of allowed vegetables on AIP is extensive and varied, ensuring a wide range of flavors and textures can be incorporated into your meals. Here are some of the key categories to focus on:

Leafy Greens: Nutrient-dense and high in fiber, these should be a regular part of your diet. Examples include spinach, kale, Swiss chard, arugula, romaine lettuce, and collard greens.
Cruciferous Vegetables: These are packed with health-promoting compounds. Fill your plate with broccoli, cauliflower, Brussels sprouts, cabbage, and bok choy.
Root Vegetables and Tubers: Excellent for providing carbohydrates and a feeling of fullness. Compliant options include sweet potatoes, carrots, parsnips, beets, cassava, rutabaga, and yams.
Allium Family: Add flavor to your dishes with onions, garlic, leeks, chives, and shallots.
Squash: Both winter and summer squash are allowed. Varieties include butternut squash, zucchini, pumpkin, and spaghetti squash.
Other Safe Vegetables: A wide variety of other vegetables can be included, such as asparagus, celery, cucumber, artichokes, mushrooms, and okra.
Sea Vegetables: Edible seaweeds like nori, wakame, and dulse are also allowed and provide a unique nutritional profile.

Vegetables to Strictly Avoid

Identifying which vegetables to remove is just as important as knowing what to include. The most significant exclusion is the nightshade family of vegetables due to compounds that can trigger inflammatory responses in sensitive individuals.

Nightshade Family: This group is the most critical to avoid. It includes tomatoes, potatoes (white), all types of peppers (bell, chili, jalapeño), eggplant, and tomatillos. Spices derived from nightshades, such as paprika and cayenne pepper, must also be avoided.
Legumes (Often Mistaken for Vegetables): Although technically legumes, green beans and peas are also typically removed during the elimination phase of AIP. The protocol eliminates all grains and legumes, including lentils, chickpeas, and soybeans.

Comparison Table: AIP-Compliant vs. Avoided Vegetables


Vegetable Category	AIP-Compliant Examples	AIP-Avoided Examples	Reason for Restriction
Nightshades	None	Tomatoes, white potatoes, peppers, eggplant	Potentially inflammatory compounds
Greens	Spinach, kale, arugula, romaine lettuce	None	Nutrient-dense and anti-inflammatory
Cruciferous	Broccoli, cauliflower, Brussels sprouts, cabbage	None	Packed with beneficial phytonutrients
Root Vegetables	Sweet potatoes, carrots, parsnips, beets	White potatoes (as a nightshade)	Excellent source of fiber and vitamins
Legumes	None (typically)	Green beans, peas, lentils, beans	Contains lectins and other compounds
Squash	Butternut, zucchini, pumpkin, spaghetti squash	None	Rich in vitamins and minerals

Making it Work: Practical Tips

Transitioning to an AIP diet can feel overwhelming, but focusing on the abundant list of allowed vegetables makes it easier. Aim for a wide variety and a rainbow of colors to ensure you're getting a broad spectrum of nutrients. Roasting a large batch of mixed root vegetables like sweet potatoes and carrots can serve as a simple, satisfying side dish for several meals. Using garlic and onions as a flavor base for cooked greens like spinach or kale is another great way to incorporate more vegetables. Remember that herbs like basil, thyme, and rosemary are also allowed and can add immense flavor without relying on restricted spices. Focusing on what you can eat rather than what you can't is a sustainable strategy for success. For more detailed food lists and guidelines, many resources like the Heal Me Delicious website offer excellent support for your AIP journey(https://healmedelicious.com/aip-diet-food-list/).

Conclusion

In summary, the AIP diet offers a wide and colorful array of vegetables to support your health. The key is to avoid all nightshades and legumes, focusing instead on nutrient-rich options like leafy greens, cruciferous vegetables, and starchy root vegetables. By incorporating a diverse selection of compliant vegetables, you can create delicious, satisfying, and healing meals that help reduce inflammation and promote gut health.

Frequently Asked Questions

Yes, sweet potatoes are a compliant vegetable on the AIP diet and serve as a great source of carbohydrates and vitamins during the elimination phase.

No, tomatoes are part of the nightshade family and must be strictly avoided during the elimination phase of the AIP diet.

No, green beans are legumes and are excluded from the AIP diet, along with other beans and peas.

Nightshade vegetables are excluded because they contain compounds like alkaloids that can potentially trigger inflammatory responses and contribute to intestinal permeability in sensitive individuals.

You can use a variety of non-nightshade spices and herbs, such as turmeric, cinnamon, ginger, garlic, basil, and oregano, to add flavor to your meals.

No, white potatoes are a nightshade vegetable and are not allowed. However, sweet potatoes are a compliant and popular alternative.

Excellent starchy vegetable options include sweet potatoes, yams, cassava, and parsnips. These are all compliant and provide satisfying carbohydrates.