AIP Food List

If you’re suffering from autoimmune disease and you’ve been advised to follow a paleo diet as a way of managing it, you may be surprised by the number of things you can’t have anymore.

But, this doesn’t mean you should feel discouraged! In fact, there are plenty of delicious, nutritious foods that you can still enjoy.

But what are they? And, even more importantly, what should you avoid when you’ve been diagnosed with autoimmune disease?

To help take all of the guesswork out of it and make it easier than ever to follow an autoimmune protocol diet, we’ve put together a list of the foods you can and cannot have. 

We’ll also explore some of the reasons why you need to avoid certain foods and show you what common ingredients can be swapped from AIP-friendly foods.

By the time you’re done, you’ll have a much better idea of what an AIP food list looks like. You may even be eager to try something you’ve never eaten before!

Why You Should Avoid Certain Foods On AIP

Before we start looking at the foods you can and can’t have, let’s take a moment to explore the reasons why you should avoid certain foods on AIP. These include:

• Triggering allergies
• Causing or contributing to leaky gut.
• Causing or contributing to inflammation in muscles and organs. 
• Causing or contributing to inflammation in the immune system.

This last point is one of the most important.

When the immune system is inflamed, it goes into overdrive and produces a huge number of autoantibodies.

These attack your tissue as they believe your body is under threat and, in doing so, they actually cause quite a lot of damage. 

This can be triggered by many different things, but the most common cause is a food allergy or intolerance.

When we remove certain foods from our diet, we give the immune system a rest. In turn, it stops attacking your body, allows your tissue to heal, and starts working in the way it should. 

Foods You Need To Avoid On AIP

Now you have a better idea of why you should remove certain foods from your diet on AIP, let’s start exploring the specific foods that you should avoid. An important note here, however, is that you shouldn’t feel overwhelmed by this list. 

Nobody is expecting you to memorize it. Instead, it’s designed to be a simple guide that allows you to quickly locate certain foods and determine whether or not you should avoid them. 

To make things even easier, we’ve broken different foods into different categories. This will make it much simpler when making a recipe or scouring the menu choices in a restaurant. 

Grains

Here is a full list of the grains you should avoid on AIP:

• Amaranth
• Barley
• Buckwheat
• Bulgar
• Chia Seeds
• Corn
• Durum
• Einkorn
• Farro
• Fonio
• Job’s Tears
• Kamut
• Millet
• Oats
• Rice
• Rye
• Quinoa
• Semolina
• Sorghum
• Spelt
• Teff
• Triticale
• Wheat (All Types)
• Wild Rice

Dairy

Here is a full list of the types of dairy you should avoid on AIP:

• Butter
• Buttermilk
• Butter Oil
• Cheese
• Cottage Cheese
• Cream
• Cream Cheese
• Curds
• Dairy-Protein Isolates
• Ghee
• Heavy Cream
• Ice Cream
• Kefir
• Milk
• Sour Cream
• Whey-Protein Isolate
• Whipping Cream
• Yogurt

Legumes

Here is a full list of the legumes you should avoid on AIP:

• Adzuki Beans
• Beans with Edible Pods
• Bean Sprouts
• Black Beans
• Black-Eyed Peas
• Broad Beans
• Butter Beans
• Calico Beans
• Cannellini Beans
• Chickpeas
• Edamame Beans
• Fava Beans
• Garbanzo Beans
• Great Northern Beans
• Green Beans
• Italian Beans
• Kidney Beans
• Lentils
• Lima Beans
• Mung Beans
• Navy Beans
• Pinto Beans
• Peanuts
• Peas
• Runner Beans
• Split Peas
• Soybeans
• Tempeh
• Tofu

Processed Vegetable Oils

Here is a full list of the processed vegetable oils you should avoid on AIP:

• Canola Oil
• Corn Oil
• Cottonseed Oil
• Grapeseed Oil
• Palm Kernel Oil
• Palm Olein
• Peanut Oil
• Rapeseed Oil
• Safflower Oil
• Soybean Oil
• Sunflower Oil

Processed Chemicals and Ingredients

Here is a full list of the processed chemicals and ingredients you should avoid on AIP:

• Acrylamides
• Artificial Food Colors
• Artificial and Natural Flavors
• Autolyzed Protein
• Brominated Vegetable Oil
• Carrageenan
• Cellulose Gum
• Emulsifiers
• Guar Gum
• Hydrogenated Oil
• Hydrolyzed Vegetable Protein
• Lecithin
• MSG (Monosodium Glutamate)
• Nitrates
• Nitrites
• Olestra
• Palm Olein
• Partially Hydrogenated Vegetable Oil
• Phosphoric Acid
• Propylene Glycol
• Textured Vegetable Protein
• Trans Fats
• Xanthan Gum
• Yeast Extract

As well as all of the above, you should also avoid any other ingredient with an unrecognized chemical name. 

Sugars

Here is a full list of the sugars you should avoid on AIP:

• Agave
• Agave Nectar
• Barley Malt
• Beet Sugar
• Brown Rice Sugar
• Brown Sugar
• Cane Crystals
• Cane Juice
• Cane Sugar
• Caramel
• Corn Sweetener
• Corn Syrup
• Corn Syrup Solids
• Crystalline Fructose
• Date Sugar
• Dehydrated Cane Juice
• Demerara Sugar
• Dextrin
• Dextrose
• Diastatic Malt
• Evaporated Cane Juice
• Fructose
• Fruit Juice
• Fruit Juice Concentrate
• Galactose
• Glucose
• Glucose Solids
• Golden Syrup
• Maltodextrin
• Maltose
• Monk Fruit
• Muscovado Sugar
• Palm Sugar
• Panela
• Panocha
• Powdered Sugar
• Rapadura
• Raw Cane Sugar
• Raw Sugar
• Refined Sugar
• Rice Bran Syrup
• Rice Syrup
• Saccharose
• Sorghum Syrup
• Stevia
• Sucanat
• Sucrose
• Syrup
• Treacle
• Turbinado Sugar
• Yacon Syrup

Sugar Alcohols and Artificial Sugars

Here is a full list of the sugar alcohols and artificial sugars you should avoid on AIP:

• Acesulfame Potassium
• Aspartame
• Erythritol
• Mannitol
• Neotame
• Saccharin
• Sorbitol
• Stevia
• Sucralose
• Xylitol

Nuts and Nut Oils

Here is a full list of nuts and nut oils you should avoid on AIP:

• Almonds
• Brazil Nuts
• Cashews
• Chestnuts
• Hazelnuts
• Macadamia Nuts
• Pecans
• Pine Nuts
• Pistachios
• Walnuts
• Any flavors, flours, butters, and oils derived from nuts.

Seeds and Seed Oils

Here is a full list of seeds and seed oils you should avoid on AIP:

• Chia
• Chocolate
• Cacao
• Cocoa
• Flaxseeds
• Hemp Seeds
• Poppy Seeds
• Pumpkin Seeds
• Sesame Seeds
• Sunflower Seeds
• Tahini
• Any flavors, flours, butters, and oils derived from seeds.

Seed-Based Spices

Here is a full list of the seed-based spices you should avoid on AIP:

• Allspice
• Anise
• Annatto
• Black Caraway
• Black Cumin
• Cardamom
• Celery Seeds
• Coriander 
• Cumin
• Dill Seeds
• Fennel Seeds
• Fenugreek
• Juniper Berries
• Mustard
• Nutmeg
• Pepper
• Poppy
• Russian Caraway

Nightshades and Nightshade Spices

Here is a full list of the nightshades and nightshade spices you should avoid on AIP:

• Ashwagandha
• Bell Peppers
• Cayenne Peppers
• Cape Gooseberries
• Chili Peppers
• Chili Powder
• Crushed Chilli Flakes
• Eggplant
• Garden Huckleberries
• Ground Cherries
• Goji Berries
• Hot Peppers
• Naranjillas
• Paprika
• Pepinos
• Pimentos
• Potatoes
• Sweet Peppers
• Tamarillos
• Tobacco
• Tomatillos
• Tomatoes
• Wolfberries

Eggs

Here is a full list of the types of eggs you should avoid on AIP:

• Chicken Eggs
• Duck Eggs
• Goose Eggs
• Quail Eggs
• Any other type of egg

Alcohol and Miscellaneous Foods

In addition to the list of foods above, you should also avoid the following on AIP:

• Beer 
• Wine
• Spirits
• Aloe Vera
• Baking Powder
• Black Pepper
• Chlorella
• Dandy Blend
• Elderberry
• Maca Root
• NSAIDs (including Aspirin and Ibuprofen)
• Peppercorns
• Psyllium Husk
• Slippery Elm
• Spirulina
• Teeccino
• White Pepper

Foods You Can Eat On AIP

Looking at the extensive list of foods above, by now you’re probably thinking “What can I eat on AIP?!” Believe it or not, you’ve still got quite a few ingredients left to make truly delicious meals. 

Again, to make things simpler, we’ve broken these foods down into different categories. This will help you locate them quickly and easily when you need to know what you can eat on AIP.

Meats

Here is a full list of the types of meat you can eat on AIP. One quick note when it comes to meat is that, wherever possible, you should try to only eat pastured, grass-fed, organic, or wild meat.

This means that no chemicals or hormones will have been given to the animal and, as such, they won’t pass into your system either.

You should also go for the leanest cuts possible, removing any traces of fat as this is where both chemical and natural toxins tend to be in the highest numbers. 

• Antelope
• Bear
• Beef
• Bison
• Buffalo
• Boar
• Caribou
• Chicken
• Cricket
• Deer
• Dove
• Duck
• Elk
• Goat
• Goose
• Grouse
• Guinea Hen
• Hare
• Kangaroo
• Lamb
• Moose
• Mutton
• Ostrich
• Pheasant
• Pig
• Pork
• Quail
• Rabbit
• Sheep
• Turkey
• Venison

Fish and Seafood

Here is a full list of the types of fish and seafood you can eat on AIP. Try to go for wild-caught seafood wherever possible. This can be a little more expensive, but you can save a few dollars by purchasing frozen over fresh. 

• Anchovies
• Arctic Char
• Bass
• Bonito
• Carp
• Catfish
• Clams
• Cod
• Crab
• Crawfish
• Eel
• Gar
• Haddock
• Hake
• Halibut
• Herring
• Lobster
• Marlin
• Mackerel
• Mahi-Mahi
• Monkfish
• Mussels
• Octopus
• Perch
• Pollock
• Salmon
• Sardines
• Scallops
• Shrimp
• Snapper
• Sole
• Squid
• Swordfish
• Tilapia
• Trout
• Tuna
• Turbot
• Walleye

Leafy Greens

Here is a full list of the types of leafy greens you can eat on AIP. It’s best to choose organically-grown leafy greens whenever possible, as this means no chemicals or preservatives will pass from the food into your body.

As such, the chances of your autoimmune disease flaring up are dramatically reduced. 

• Arugula
• Beet Greens
• Bok Choy
• Broccoli Rabe
• Butter Lettuce
• Cabbage
• Carrot Tops
• Chicory
• Collard Greens
• Cress
• Dandelion Greens
• Endive
• Iceberg Lettuce
• Kale
• Lamb’s Lettuce
• Lettuce
• Mizuna
• Mustard Greens
• Napa Cabbage
• Radicchio
• Romaine
• Sorrel
• Spinach
• Summer Purslane
• Swiss Chard
• Tatsoi
• Turnip Greens
• Watercress
• Winter Purslane

Vegetables

Here is a full list of the types of vegetables you can eat on AIP. Again, choose organic vegetables wherever possible. This will prevent any nasty chemicals or preservatives from getting into your system. 

• Artichoke
• Asparagus
• Broccoli
• Brussels Sprouts
• Capers
• Cauliflower
• Celery
• Chives
• Fennel
• Garlic
• Garlic Scapes
• Green Onions
• Leeks
• Nopal
• Onions
• Ramps
• Rhubarb Stems
• Shallots
• Scallions
• Squash Blossoms
• Wild Leeks

Root Vegetables

Here is a full list of the types of root vegetables you can eat on AIP. Go with organic root vegetables wherever possible and, if you’re trying to save some money, choose frozen organic root vegetables over fresh.

• Arrowroot
• Bamboo Shoots
• Beets
• Burdock
• Carrots
• Cassava
• Celeriac
• Daikon
• Ginger
• Horseradish
• Jerusalem Artichokes
• Jicama
• Kohlrabi
• Lotus Root
• Malanga
• Name Root
• Parsnips
• Radishes
• Rutabaga
• Sweet Potatoes
• Tapioca
• Taro
• Tigernuts
• Turnips
• Wasabi
• Water Chestnuts
• Yacon
• Yams
• Yucca

Squashes

Here is a full list of the types of squashes you can eat on AIP. It’s also really easy to grow your own squashes and, as long as you grow them organically, they’ll bring a real punch of flavor to many dishes.

They can even be stuffed with other AIP-friendly ingredients and baked. 

• Acorn Squash
• Butternut Squash
• Pumpkin
• Spaghetti Squash
• Summer Squash 
• Zucchini

Sea Vegetables

Here is a full list of the sea vegetables you can eat on AIP. Things can get a bit confusing here as most sea vegetables are considered organic since they aren’t usually commercially grown.

However, one thing you must be certain of is that they have been harvested from non-polluted waters.

• Agar
• Arame
• Dulse
• Hijiki
• Kelp
• Kombu
• Nori
• Wakame

Berries

Here is a full list of the types of berries you can eat on AIP. These are ideal if you’ve got a particularly sweet tooth! Just make sure you buy fresh or frozen organic berries. 

• Acai
• Bilberries
• Blackberries
• Blueberries
• Cherries
• Cranberries
• Currants
• Elderberries
• Gooseberries
• Grapes
• Huckleberries
• Lingonberries
• Mulberries
• Muscadine
• Oregon Grapes
• Raspberries
• Salmonberries
• Sea Buckthorn
• Strawberries

Fruits and Melons

The sweet options don’t stop with berries! Here is a full list of other fruits and melons you can eat on AIP:

• Acerola
• Apples
• Apricots
• Avocado
• Bananas
• Bitter Melon 
• Blood Oranges
• Buddha’s Hand
• Cantaloupe
• Chayote
• Cherimoya
• Clementines
• Coconut
• Cucumber
• Dates
• Dragonfruit
• Durian
• Figs
• Grapefruit
• Guava
• Honeydew
• Horned Melon
• Jackfruit
• Kaffir Lime
• Key Lime
• Kiwi
• Kumquat
• Lemon
• Lime
• Loquat
• Lychees
• Mandarin Oranges
• Mango
• Mangosteen
• Melon Pear
• Meyer Lemons
• Okra
• Olives
• Orangelo
• Oranges
• Nectarines
• Papaya
• Passionfruit
• PawPaw
• Peaches
• Pears
• Persian Melon
• Persimmon
• Pineapple
• Plantains
• Plums
• Pomegranate
• Pomelo
• Quince
• Rambutan
• Rosehip
• Starfruit
• Tamarind
• Tangelo
• Tangerine
• Vanilla
• Watermelon
• Winter Melon
• Yuzu

Mushrooms

Here is a full list of the types of mushrooms you can eat on AIP. Remember to always take care when foraging for mushrooms and, if buying from a grocery store, make sure you choose organic mushrooms. 

• Button Mushrooms
• Chanterelle Mushrooms
• Cremini Mushrooms
• Morel Mushrooms
• Oyster Mushrooms
• Porcini Mushrooms
• Portobello Mushrooms
• Shiitake Mushrooms
• Truffle Mushrooms
• White Button Mushrooms

Fats

This is something that’s incredibly important to pay attention to, as only certain fats and oils are suitable for cooking with on AIP. Here is a full list of the types of fats you can eat on AIP:

• Avocado Oil
• Bacon Fat
• Coconut Oil
• Lard
• Leaf Lard
• Olive Oil
• Palm Oil
• Palm Shortening 
• Poultry Fat
• Red Palm Oil
• Salo
• Schmaltz
• Strutto
• Tallow

Fermented Foods

You might be surprised to find fermented foods here, but some are suitable for AIP. Here is a full list of the types of fermented foods you can eat on AIP:

• Fermented Fish
• Fermented Meat
• Kombucha
• Kvass
• Lacto-Fermented Fruits
• Lacto-Fermented Vegetables
• Non-Dairy Kefir
• Sauerkraut

Flours

Just because you’re on AIP it doesn’t mean you can’t enjoy a delicious baked treat! Here is a full list of the types of flour you can eat on AIP:

• Arrowroot Starch/Powder
• Cassava Flour
• Coconut Flour
• Cricket Flour
• Green Banana Flour
• Plantain Flour
• Pumpkin Flour
• Sweet Potato Flour
• Tapioca Starch
• Tigernut Flour
• Water Chestnut Flour

Spices

There’s often a common misconception that AIP-friendly food is bland. While this isn’t true at all, you can give things an extra kick with certain spices. Here is a full list of the types of spices you can eat on AIP:

• Asafetida
• Basil Leaf
• Chamomile
• Chervil
• Chives
• Cilantro
• Cinnamon
• Cloves
• Curry Leaf
• Dill Weed
• Fennel Leaf
• Fenugreek Leaf
• Garlic
• Ginger
• Horseradish Root
• Kaffir Lime Leaf
• Lavender
• Lemongrass
• Mace
• Marjoram Leaf
• Onion Powder
• Oregano Leaf
• Parsley
• Peppermint
• Rosemary
• Saffron
• Safe
• Salt
• Savory Leaf
• Spearmint
• Tarragon
• Thyme
• Truffles
• Turmeric 
• Vanilla

Miscellaneous Items & Sweeteners

As well as the huge number of foods you can still enjoy on AIP, here are some miscellaneous items and sweeteners that are also AIP-friendly:

• Active Yeast
• Anchovy Paste
• Apple Cider Vinegar
• Baking Soda
• Balsamic Vinegar
• Capers
• Carob Powder
• Coconut Aminos
• Coconut Butter
• Coconut Concentrate
• Coconut Milk
• Coconut Vinegar
• Coconut Milk Yogurt
• Cream of Tartar
• Fish Sauce
• Matcha Tea
• Nutritional Yeast
• Pectin
• Red Wine Vinegar
• Sea Salt
• Smoked Sea Salt
• Truffle Oil
• Vanilla Bean Powder
• White Wine Vinegar
• Yeast
• Yerba Mate
• Coconut Sugar
• Coconut Syrup
• Honey
• Maple Syrup
• Molasses

Easy AIP Swaps

When you’re on AIP, it can be quite difficult to work out what ingredients you can swap for others when you’re trying to make one of your favorite recipes. But, with a little clever thinking, it can be easily done!

To give you an idea of how simple switching certain ingredients for AIP-friendly ones can be, take a look at the table below.

Final Thoughts

It’s fair to say that navigating the “can’s and cants” of AIP is a fairly tricky thing to do. However, with this list we’ve provided above, you should now find that it’s much easier. 

The main piece of advice we can give you when you start filling your kitchen cabinets and your refrigerator with AIP-friendly food is to make sure you always buy organic produce.

This won’t have any chemicals or preservatives in it or on it and, as such, your immune system won’t react to something it considers a threat.