autoimmune protocol diet food list

3 min read 15-03-2025

The Autoimmune Protocol (AIP) diet is an elimination diet designed to help identify and address food sensitivities that may be contributing to autoimmune conditions. It's a restrictive diet, but many find it helps manage symptoms. This article provides a detailed food list, explaining what to eat and what to avoid on the AIP diet. Remember to consult with your doctor or a registered dietitian before starting any new diet, especially if you have existing health conditions.

What to Eat on the AIP Diet: Your Comprehensive Food List

The AIP diet focuses on whole, unprocessed foods that are less likely to trigger inflammation. Here's a breakdown of the foods generally permitted:

Fruits

Allowed: Most fruits are allowed, but avoid nightshades (see below). Prioritize: Bananas, berries (strawberries, blueberries, raspberries), avocados, melons, mangoes, pineapple, papaya, and coconut.
To Limit: High-sugar fruits should be consumed in moderation.

Vegetables

Allowed: A wide variety of vegetables are permitted, excluding nightshades. Prioritize leafy greens (spinach, kale, lettuce), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), carrots, zucchini, sweet potatoes, and squash.
Avoid: Nightshades (potatoes, tomatoes, eggplant, peppers, goji berries) are generally excluded due to their potential inflammatory properties.

Proteins

Allowed: Grass-fed meats (beef, lamb, poultry), wild-caught fish, and eggs are excellent protein sources.
Avoid: Processed meats, deli meats, and commercially-raised meats.

Healthy Fats

Allowed: Avocado, coconut oil, olive oil, and nuts (excluding peanuts). Seeds (excluding sunflower, sesame, and poppy seeds) are also permitted.
Avoid: Processed vegetable oils, margarine, and most commercially produced nut butters (due to additives).

Other AIP-Friendly Foods

Allowed: Bone broth (made without nightshades or added grains), herbal teas (excluding chamomile and others which might be inflammatory), and pure water.
Avoid: All processed foods, packaged snacks, added sugars, and artificial sweeteners.

Foods to Avoid on the AIP Diet

This list is crucial for success on the AIP diet. Avoiding these foods is key to reducing potential inflammation.

Nightshades: Potatoes (white, sweet, and red), tomatoes, eggplant, bell peppers, paprika, goji berries, and tomatillos.
Legumes: Beans, lentils, peas, peanuts.
Grains: Wheat, corn, rice, oats, barley, rye, quinoa.
Dairy: Milk, cheese, yogurt, butter.
Eggs (in some cases): While eggs are generally allowed, some individuals find them inflammatory and need to omit them.
Processed Foods: Anything with added sugars, artificial sweeteners, preservatives, or other additives.
Seed Oils: Sunflower, sesame, soybean, corn, canola, and safflower oils.
Alcohol: This can exacerbate inflammation.
Coffee (often): Some people find coffee problematic and need to avoid it. Herbal teas are better alternatives.
Nuts & Seeds (some): Peanuts, sunflower, sesame, and poppy seeds are generally avoided.
Commercially-produced nut butters: Usually contain additives.

Sample AIP Meal Plan

Here's a sample meal plan to show you how to incorporate AIP-friendly foods:

Breakfast: Scrambled eggs with spinach and avocado.

Lunch: Salad with grilled chicken or salmon, mixed greens, and olive oil dressing.

Dinner: Baked cod with roasted sweet potatoes and green beans.

Reintroducing Foods

After a period of strict adherence to the AIP diet (typically several months), you can slowly reintroduce foods one at a time to identify potential triggers. This process should be done carefully and monitored for any adverse reactions.

Conclusion

The Autoimmune Protocol diet can be challenging, but many individuals find it beneficial for managing their autoimmune symptoms. By carefully following the food list and guidelines, you can create delicious and nourishing meals while supporting your overall health. Remember, always consult with your doctor or a registered dietitian before making significant dietary changes. They can help you personalize the AIP to your specific needs and health condition. They can also help you navigate the reintroduction phase effectively. This comprehensive food list and guide will help you understand the intricacies of the AIP diet and make informed decisions about your dietary choices. Remember, consistency is key to success.