Printable AIP Diet Food List | 151 AIP Foods in PDF

AIP Diet Food List

Numerous factors contribute to the healing of autoimmune diseases and diet, such as tackling diseases and health disparities, getting enough sleep, reducing stress, exercising, making lifestyle changes, etc.

Several popular diets, such as the Mediterranean Diet, the Keto Diet, and the DASH Diet, are familiar to any dieter.

However, many people do not understand one of the newest diets on the market: the AIP diet, created to aid in healing autoimmune diseases.

This article will cover which foods you can eat while on an AIP diet and which ones you should avoid.

What Is The AIP Diet?

Reducing inflammation is the primary goal of the AIP or autoimmune protocol diet. Essentially, it is a relatively brief diet that enables inflammation to subside while also healing the autoimmune condition.

The AIP diet, also known as the extension of the hunter-gatherer diet, centers on foods that were accessible during the Paleolithic period. (1)

The diet does not allow the consumption of foods that originated over 10,000 years ago. With this diet, you must avoid certain foods if you suffer from a metabolic or digestive health condition.

AIP Diet List (Allowed Foods)

The AIP diet is highly limiting in terms of food choices. Whereas knowing what you can eat makes it easier to plan your meals, it can also make it more challenging to stick to your diet.

Nothing on the menu may meet your dietary needs when you go out to eat.

Switching to the diet also means you run the risk of missing essential nutrients provided by some food sources.

For example, whole grains are an excellent source of fiber; eliminating them from your diet is the opposite of this.

By removing dairy from your diet, you are removing your primary source of calcium, which is essential for establishing bone strength.

Therefore, it is crucial to go on this diet with help from a dietician or doctor. Read on the complete food list.

Vegetables

AIP Diet Food List – Vegetables

A diet rich in veggies provides our bodies with phytonutrients and fiber that help us flourish. The AIP diet recommends nine servings of veggies each day. Veggies allowed on your AIP diet are

• Cucumber
• Brussels
• Broccoli
• Bok Choy
• Beets
• Avocado
• Asparagus
• Arugula
• Artichoke
• Lettuce
• Leek
• Kale
• Jicama
• Chard
• Cauliflower
• Carrots
• Cabbage
• Sweet potato
• Squash
• Spinach
• Rutabaga
• Parsnip
• Onion
• Mushroom
• Fennel

Fruits

AIP Food List – Fruits

Fruits are high in fiber and antioxidants that offer cell protection. It is advisable to consume no more than two servings per day.

• Coconut
• Citrus
• Cherry
• Berries
• Banana
• Avocado
• Apricot
• Apple
• Persimmon
• Pear
• Peach
• Melons
• Mango
• Kiwi
• Grape
• Fig
• Date
• Watermelon
• Pomegranate
• Plum
• Pineapple

Animal Proteins

Animal protein is rich in nutrients, essential fats, and vitality. AIP diet promotes meat protein as a healer. If applicable, choose grass-fed, pasture-raised, or wild-caught animal protein sources.

• Bison
• Beef
• Organ meats
• Bone broth
• Pork
• Venison
• Lamb
• Turkey
• Duck
• Chicken
• Fish
• Shellfish

Healthy Fats

Healthy fats control inflammation and transport nutrients, and it is critical to include any of the following in your diet at each meal if you want to stay satisfied and help your body heal itself.

• Olive oil
• Coconut oil
• Palm oil
• Chicken fat
• Beef tallow
• Avocado oil

Herbs & Spices

AIP Diet Food List – Herbs & Spices

Herbs and spices supplement our meals’ nutritional value and flavor. The following fresh herbs and spices provide phytonutrients and fiber that help our bodies function correctly.

• Cinnamon
• Cilantro
• Chives
• Bay leaf
• Basil
• Dill
• Parsley
• Mint
• Ginger
• Garlic
• Sage
• Saffron
• Rosemary
• Peppermint
• Turmeric
• Thyme

Pantry Staples

The following pantry essentials are commonly used basic and versatile ingredients with a long life span.

• Cassava flour
• Carob powder
• Arrowroot starch
• Apple cider vinegar
• Dried fruit
• Coconut sugar
• Coconut flour
• Tigernut flour
• Tapioca starch
• Honey

Foods Not Allowed On the AIP Diet

Nightshade Vegetables

Studies show that nightshade vegetables can cause inflammation in people with joint problems, particularly those who consume them in large quantities.

• Eggplant
• Spicy peppers
• Bell peppers
• Red spices
• Tomatoes
• Ground cherries
• Goji Berries
• Potato

Beans and Legumes

AIP Food List – Beans and Legumes

The gut lining is sensitive to beans and legumes, so it is best to avoid them while healing.

• Soybeans
• Peanuts
• Lima beans
• Lentils
• Kidney beans
• Fava beans
• Chickpeas
• Black beans

Gluten & Whole Grains

Autoimmunity sufferers are also likely to have some degree of intestinal permeability. Avoiding the following gluten and grains while healing your body from a leaky gut is best.

• Millet
• Corn
• Bulgur
• Buckwheat
• Oat
• Barley
• Amaranth
• Quinoa
• Wheat
• Spelt
• Sorghum
• Rye
• Rice

Dairy

Dairy can have a detrimental effect on the integrity of the gut lining and can trigger food intolerances and inflammation.

However, the AIP diet discourages the consumption of high-quality dairy products, but you can consume them in moderation after healing.

• Milk
• Ghee
• Cream
• Cheese
• Butter
• Yogurt

Nuts & Seeds

When consumed in large quantities, nuts and seeds can cause irritation and inflammation of the gastrointestinal (GI) tract.

However, after healing, you can reintroduce them into your regular diet after allowing them to soak and sprout.

• Chia
• Cashew
• Canola
• Brazil nut
• Almond
• Pumpkin
• Pistachio
• Pine nuts
• Pecan
• Hemp
• Hazelnut
• Flax
• Walnut
• Sunflower
• Sesame
• Safflower

Spices

AIP Food List – Spices

 Seed spices can also cause gut inflammation, so avoiding them and only taking them in moderation after healing is advisable.

• Cumin
• Celery seed
• Caraway
• Anise
• Allspice
• Poppy Seeds
• Nutmeg
• Mustard
• Fennel seed
• Black Pepper

Other foods to avoid include

AIP Food List – Foods to avoid

• Alcohol
• Coffee
• Cocoa
• Eggs
• Sugary products
• Any food with additives

Not all these foods promote gut healing; some cause common allergens and irritation. However, you can take them in moderation after recovery.

Final Thoughts

It is necessary to eliminate certain foods or ingredients from your diet regimen if you have an autoimmune disease, or else you will not enjoy a reprieve from your manifestations, and your gut may not be able to heal.

Besides reducing inflammation, the AIP diet may assist you in losing weight. Because the AIP diet eliminates many unhealthy foods, you can lose weight quickly and effectively.

Maintaining your weight loss will require you to reintroduce foods slowly and in moderation as you return to your previous eating habits.

Printable AIP Diet Food List (PDF)

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