AIP Food List: What To Eat And Avoid On The Autoimmune Protocol Diet

The autoimmune protocol diet is a spin on the paleolithic diet.

Both approaches encourage people to eliminate all processed foods from their diet (including grains and beans, which need to be cooked or processed to be edible) and then reintroduce them under the guidance of a healthcare professional. 

Following the autoimmune protocol diet may lower systemic inflammation and decrease symptoms linked to autoimmune conditions such as irritable bowel disease or Hashimotos. 

Keep reading to learn which foods to eat and avoid while following the autoimmune protocol diet, and discover how working with a dietitian can help. 

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What is the Autoimmune Protocol (AIP) Diet?

The autoimmune protocol diet (AIP) is a therapeutic approach to managing inflammation through dietary modifications.   

Specifically, the AIP diet encourages people to eat whole, minimally processed foods that can combat inflammation.

These can include a variety of fruits, vegetables, herbs, and lean proteins (but there are limitations within these food groups that we will review later).

The AIP diet also dissuades people from eating ultra-processed or processed foods that may contain ingredients linked to inflammatory responses, such as sodium, added sugars, unhealthy fats, and more. 

You should know that the AIP diet is restrictive, so we’ve created a helpful food list to help you better understand which foods can be included in your menu. 

Although the AIP diet sounds scientific (the word protocol certainly makes it sound verified), there aren’t clear guidelines for following it. 

As such, the AIP diet has many variations. If you want to learn how to manage your health through dietary changes, we urge you to work with a registered dietitian specializing in autoimmune health. 

Who Can Benefit from the Autoimmune Protocol?

People with irritable bowel disease (IBD) may benefit from following the AIP diet. 

Some findings suggest that people may feel better after three weeks of dietary changes.

Specifically, they experienced improved bowel movement frequency, overall stress, and ability to enjoy leisure activities and hobbies. 

Some research demonstrates that an AIP diet may alleviate some symptoms caused by Hashimoto's thyroiditis (HT). 

Overall, healthcare providers would love more research in this area to better understand how AIP could benefit patients.

The Ultimate AIP Food List

When choosing foods, try to pick vibrant, fresh options as often as possible because they tend to be minimally processed—a crucial dietary factor of the AIP diet.

Many of these foods also contain antioxidants, which are organic compounds that combat high levels of inflammation in the body. 

We’ve included a list of antioxidant-rich options you can review below.

Most importantly, we hope you choose various foods to make your meals delicious and appealing. 

Ask your dietitian to recommend serving sizes and clarify if culturally relevant staples can be included. 

Vegetables

Federal guidelines recommend eating half a plate of vegetables (and/or fruits) at each meal for optimal health.

Fresh vegetables are also an excellent and convenient snack choice (try pairing them with a source of protein to feel more full after eating). 

• Butternut squash. 
• Pumpkin. 
• Zucchini. 
• Cucumber. 
• Celery. 
• Carrot. 
• Spinach. 
• Kale. 
• Beets. 
• Swiss chard. 
• Endive. 
• Broccoli. 
• Cauliflower. 
• Cabbage (all varieties). 
• Bok choy. 
• Okra. 
• Kohlrabi. 
• Radishes. 
• Brussel sprouts. 
• Watercress. 
• Rutabaga. 

Try These Dishes

• Season and grill cauliflower steaks. 
• Season and cook okra in an instant pot. 
• Make a coleslaw by shredding cabbage, carrots, kohlrabi, and green onion. Toss with olive oil, vinegar, salt, and fresh dill.   

Fruits

Fresh fruits are naturally sweet and add delicious flavor to meals.

You can include them alongside your vegetables in a salad, blend them into a smoothie, or cook them for dessert.  

• Cherries. 
• Blueberries. 
• Raspberries.
• Blackberries. 
• Gooseberries. 
• Apple. 
• Banana.
• Grapes.  
• Plum. 
• Peach. 
• Orange. 
• Grapefruit. 
• All types of melon. 
• Durian. 
• Dragonfruit. 
• Guava. 
• Passionfruit. 
• Mango. 
• Lychee. 

Try These Dishes

• Season and bake plums with cinnamon, nutmeg, and allspice. 
• Make a fruit salad by combining diced mango, apples, oranges, and grapes. Dress with freshly squeezed orange juice and cinnamon. 
• Purée fruits into a liquid. Then, cook in a dehydrator to make homemade fruit roll-ups. 

Lean Meat and Poultry

Protein helps you feel full and satisfied after a meal.

For AIP, lean cuts of protein are recommended as high-fat meats rich in saturated and trans fats may worsen inflammation in some people. 

Federal health guidelines recommend filling a quarter of your plate with lean protein sources for optimal health. 

• Skinless chicken. 
• Skinless turkey. 
• Pork loin. 
• Sirloin. 
• Veal.
• Extra-lean ground beef.  
• Elk. 
• Emu. 
• Goose. 
• Rabbit. 
• Venison. 

Try These Dishes

• Bake a seasoned pork loin with apples, carrots, and garlic.
• Make a veal stew with your favorite vegetables and homemade beef broth. 
• Use ground elk to make burger patties (grill each patty until cooked).   

Fish and Seafood

Many types of fish and seafood are naturally lean.

Try to buy filets rather than breaded or deep-fried cuts whenever possible, as these may contain additives and ingredients that don’t align with the AIP diet. 

• Tuna. 
• Salmon. 
• Trout. 
• Haddock. 
• Cod. 
• Crab. 
• Lobster. 
• Shrimp. 
• Halibut. 
• Mussels. 
• Clams. 
• Oysters. 
• Mackerel. 
• Herring. 
• Catfish. 
• Perch. 

Try These Dishes

• Make ceviche by combining shrimp, lime juice, salt, fresh cilantro, mango, and diced sweet onion. 
• Bake cod with olive oil, fresh garlic, parsley, kalamata olives, and lemon slices.
• Grill catfish and serve in lettuce wraps with red onion, cucumber, parsley, and shredded carrot.   

Healthy Fats and Oils

Dietary fats help your body absorb specific vitamins (D, E, A, and K), add flavor to food, and help you feel satisfied after eating. For AIP, try to pick unrefined oils and fats for cooking. 

• Avocado oil. 
• Coconut oil. 
• Olive oil. 
• Sunflower oil. 
• Canola oil. 
• Unsaturated fats that are naturally found in fruits (avocado) and lean protein. 

Try These Dishes

• Drizzle olive oil onto soups, sandwiches, and salads. 
• Cook or grill with oils that can tolerate high temperatures, such as avocado oil. 
• Freeze sunflower oil with fresh seasonal herbs in an ice cube. This can help reduce food waste.

Fermented Foods 

Some fermented foods can be enjoyed while following AIP, including:

• Sauerkraut.
• Kombucha. 
• Pickled vegetables or fruits. 
• Coconut kefir. 
• Fermented coconut yogurt. 

Try These Dishes

• Layer sauerkraut into a grilled chicken sandwich. 
• Pour coconut kefir over fresh fruits. 
• For a twist, blend your kombucha with ice and fresh herbs to thicken the texture. 

Herbs, Spices, and Seasonings

Herbs and spices add flavor to foods.

They also contain antioxidants, which may help reduce inflammation (although you would probably need to eat a large volume to maximize their health benefits).  

The AIP diet doesn’t include peppers, so spicy chilis are off the table.

However, if you’re craving heat, try fresh ginger, wasabi, or grated horseradish.

• Basil. 
• Chives. 
• Oregano. 
• Mint. 
• Rosemary. 
• Cilantro. 
• Parsley. 
• Dill. 
• Sage.
• Thyme. 
• Ground cinnamon. 
• Ground nutmeg. 
• Ground ginger. 
• Ground yellow curry. 
• Ground turmeric. 
• Ground cloves. 

Try These Dishes

• Slice fresh zucchini into diagonal pieces. Drizzle with olive oil, lemon juice, fresh basil, and dried oregano. 
• Combine avocado oil, cilantro, basil, parsley, chives, lime juice, and garlic to make a salad dressing. Blend until smooth. 
• Add ground spices to smoothies, such as ground nutmeg, cinnamon, clove, and ginger. 

Foods to Avoid on the AIP Diet

Many plant-based foods contain antioxidants that can reduce inflammation.

However, not all plant-based options can be included in the AIP diet. 

For example, The AIP diet recommends limiting your intake of these foods: 

• Nightshade vegetables (tomatoes, eggplant, peppers, and potatoes).  
• Grains. 
• Nuts. 
• Seeds. 
• Legumes. 
• Alcohol. 
• Caffeine. 
• Refined oils. 
• Refined sugars. 
• Food additives. 

Some versions of AIP also suggest eliminating gluten-containing foods, but you can ask your dietitian if you need to do this. 

Tips for Successfully Navigating the AIP Diet

It can be easier to follow a diet when it’s filled with foods that you love.

So, if your meals are over-restricted (and you're missing your favorite foods), it can be challenging to feel satisfied after eating—potentially making it harder to follow the diet. 

Other tips that might help you successfully navigate the AIP diet include: 

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• Keep meals simple by choosing easy-to-follow recipes.  
• Try meal prepping to lessen the cooking you must do during the week.
• Ask your dietitian to recommend ready-to-eat snacks.
• Be kind to yourself, and know that eating one serving of nightshade vegetables or legumes shouldn’t impact your overall health.  

Remember that the AIP diet includes a reintroduction phase; your dietitian can help you bring foods and drinks back into your diet. 

Takeaway

The AIP diet is a restrictive, therapeutic diet that may decrease inflammation in some people.

By decreasing systemic inflammation, you may notice an improvement in other symptoms and feel better overall. 

We recommend working closely with your dietitian to ensure you get enough nutrients and energy while following the AIP diet. Your dietitian will help you build a nutrition plan that caters to your dietary requirements and helps you feel satisfied after meals.  

How a Dietitian Can Help

If you have irritable bowel disease or Hashimoto's thyroiditis, you may consider trying the AIP diet.

Some people who take this approach may improve their overall symptoms, and to be safe, we recommend that you make dietary changes under the guidance of a registered dietitian. 

At Nourish, you can work with a registered dietitian who is covered by insurance.

All nutrition appointments are conducted online, making connecting with a health expert more accessible than ever. 

In addition to online counseling, you can also use the Nourish app to stay connected with your dietitian between visits.

In the app, you’ll find free meal plans, recipes, and other resources to help you improve your health. 

‍Find a dietitian who accepts insurance through Nourish today.