What Can You Eat on the AIP Diet?

6 types of foods included in the AIP diet

1. Healthy fats

Help regulate the inflammatory process in the body. Examples:

• Olive oil (extra virgin)
• Coconut oil
• Avocado and avocado oil

2. Fruits

Low in sugar and high in antioxidants. No more than 2 servings per day. Examples:

• Apples
• Bananas
• Berries, such as blueberries or raspberries
• Figs
• Pears

3. Vegetables

Root vegetables and leafy greens, which can be baked, roasted, or boiled. Examples:

• Beets
• Brussels
• Cabbage
• Carrots
• Celeriac
• Chard
• Kale
• Onion
• Parsnip
• Spinach
• Squash
• Sweet potato

4. Proteins

High-quality meats, such as grass-fed, pasture-raised, and wild-caught, with no added growth hormones or antibiotics. Examples:

1. Beef
2. Bone broth made using chicken feet or beef bones
3. Chicken
4. Duck
5. Fish
6. Lamb
7. Shellfish (shrimp, clams, mussels)
8. Organ meats  liver, tongue, heart)
9. Pork
10. Turkey
11. Venison
12. Cod
13. Halibut
14. Trout
15. Haddock
16. Salmon

5. Fermented foods

Fermented foods with probiotics or good bacteria. Examples:

• Sauerkraut
• Kimchi
• Pickled fruits
• Pickled ginger
• Apple cider vinegar

6. Spices and herbs

Fresh herbs. Examples:

• Basil
• Cilantro
• Dill
• Ginger
• Garlic
• Rosemary
• Sage
• Thyme
• Turmeric
• Parsley
• Tarragon
• Chives
• Chervil
• Marjoram
• Oregano
• Lavender
• Mint

20 foods to avoid while on the AIP diet

The AIP diet aims to eliminate any potentially inflammatory foods, such as:

• Nightshades (tomatoes, bell and hot peppers, eggplant, and white potatoes)
• Nuts and nut butter
• Seeds and seed-derived spices
• Alcohol
• Eggs
• Cane sugar
• Cacao
• Most forms of caffeine
• Gums or emulsifiers
• Dairy
• Grains
• Gluten
• All grains (including gluten-free grains)
• Legumes, such as beans, peas, and peanuts
• Foods with added sugar
• Eggs
• Processed vegetable oils
• Artificial sweeteners
• Preservatives and additives
• Nonsteroidal anti-inflammatory drugs or NSAIDs

What are the potential benefits of the AIP diet?

The AIP diet eliminates potential autoimmune food triggers, allowing the immune system to settle down. After 30 days, people may begin to reintroduce foods one at a time to see how their bodies react and discard the foods that cause negative reactions.

Benefits may include:

• Identifying food intolerances. The AIP diet aims to help identify food intolerances. This gives the body time to heal and flush out any troublesome foods.
• Reduces inflammation. Because of the nature of the diet, nearly all potentially inflammatory foods are avoided. Many people notice changes after just a few weeks on the protocol.
• Gut healing. By eliminating foods that consistently irritate the gut, the gut will begin to heal and restore its integrity over time.
• People who follow such diet have noticed:

What are the challenges involved in the AIP diet?

Because autoimmune disorders are complicated and the AIP diet is highly restrictive, it can be difficult to sustain. People occasionally report increased symptoms or sensitivity. There is also insufficient scientific evidence to suggest that this is the diet that everyone with an autoimmune condition can follow and experience improved symptoms.

Although genetics play a role in the development of autoimmune illness, diet and lifestyle are likely to play a role as well. Choosing foods wisely is one of the most efficient strategies to reduce chronic inflammation in the body.

However, the American Gastroenterological Association and the American Association of Clinical Endocrinologists do not endorse the AIP diet. Talk to your doctor before starting any new diet plan to understand what’s right for you.