The AIP diet food list is designed for people dealing with autoimmune conditions such as Hashimoto’s, rheumatoid arthritis, lupus, psoriasis, and digestive disorders. AIP stands for Autoimmune Protocol, which is an elimination diet that removes foods known to cause inflammation and immune reactions.
This diet focuses on healing the gut, reducing inflammation, and identifying food triggers. It starts with a strict elimination phase and later allows careful reintroduction of foods.
What Is the AIP Diet?
The AIP diet is an advanced version of the paleo diet. It removes foods that may:
• Irritate the gut
• Trigger immune response
• Increase inflammation
The goal is to calm the immune system and support overall health.
AIP Diet Food List (Allowed Foods)
1. Meat & Protein
✔ Grass-fed beef
✔ Lamb
✔ Chicken
✔ Turkey
✔ Duck
✔ Wild game
✔ Organ meats (liver, heart)
2. Fish & Seafood
✔ Salmon
✔ Sardines
✔ Tuna
✔ Cod
✔ Shrimp
✔ Mussels
✔ Crab
3. Vegetables (Non-Nightshade)
✔ Broccoli
✔ Spinach
✔ Kale
✔ Zucchini
✔ Carrots
✔ Sweet potatoes
✔ Cabbage
✔ Asparagus
❌ Avoid nightshades: tomatoes, potatoes, eggplant, peppers
4. Fruits
✔ Apples
✔ Berries
✔ Pears
✔ Mango
✔ Banana
✔ Avocado
5. Healthy Fats
✔ Olive oil
✔ Coconut oil
✔ Avocado oil
✔ Beef tallow
6. Fermented Foods
✔ Sauerkraut
✔ Kimchi (no chili)
✔ Kombucha
✔ Coconut yogurt
7. Herbs & Spices
✔ Basil
✔ Oregano
✔ Ginger
✔ Turmeric
✔ Garlic
Foods to Avoid on AIP Diet
| Avoid Completely |
|---|
| Grains |
| Dairy |
| Eggs |
| Nuts & seeds |
| Legumes |
| Nightshade vegetables |
| Processed foods |
| Refined sugar |
| Alcohol |
| Coffee |
AIP Diet Grocery List
Proteins
• Grass-fed beef
• Chicken thighs
• Salmon
• Turkey
Vegetables
• Zucchini
• Sweet potatoes
• Spinach
• Broccoli
Fruits
• Apples
• Berries
• Mango
Pantry
• Olive oil
• Coconut oil
• Bone broth
Sample 7-Day AIP Meal Plan
Day 1
Breakfast: Sweet potato & turkey
Lunch: Salmon salad
Dinner: Beef stir fry
Day 2
Breakfast: Fruit smoothie
Lunch: Chicken soup
Dinner: Lamb chops
Day 3
Breakfast: Avocado bowl
Lunch: Shrimp stir fry
Dinner: Beef roast
Day 4
Breakfast: Coconut yogurt
Lunch: Turkey lettuce wraps
Dinner: Salmon
Day 5
Breakfast: Fruit bowl
Lunch: Chicken broth
Dinner: Pork roast
Day 6
Breakfast: Sweet potato hash
Lunch: Beef salad
Dinner: Shrimp
Day 7
Breakfast: Mango smoothie
Lunch: Salmon bowl
Dinner: Turkey roast
Benefits of AIP Diet
✔ Reduces inflammation
✔ Improves gut health
✔ Supports immune balance
✔ Helps identify food triggers
✔ Increases energy levels
Common AIP Diet Mistakes
❌ Eating nightshade vegetables
❌ Consuming eggs too early
❌ Not enough calories
❌ Skipping reintroduction phase
FAQs – AIP Diet Food List
1. What foods can I eat on AIP diet?
Meat, fish, vegetables (except nightshades), fruits, healthy fats, fermented foods.
2. Can I eat eggs on AIP diet?
No, eggs are eliminated initially.
3. How long is elimination phase?
Usually 30–90 days.
4. Can I drink coffee?
Coffee is not allowed during elimination phase.
5. Is AIP good for autoimmune disease?
Many people report symptom improvement, but results vary.
Final Thoughts
The AIP diet food list focuses on clean, anti-inflammatory foods that support gut healing and immune balance. By removing trigger foods and slowly reintroducing them, you can better understand how your body reacts.