AIP Diet
DETAILED FOOD LISTS
FOODS YOU CAN EAT ON AIP
Eat as much as you want of these Paleo foods below on AIP.
To jump to the section of Foods You Should NOT Eat, CLICK HERE.
Vegetables
Pretty much all vegetables except nightshades and watch the quantity per day on
vegetables with high sugar content such as sweet yams, squash and sweet potatoes.
Acorn Squash
Artichokes
Artichoke Hearts
Arugula (Rocket)
Asparagus
Avocados
Beets
Beet Top
Bok Choy
Broccoli
Brussels Sprouts
Butternut Squash
Cabbage
Carrots
Cassava
Cauliflower
​Celery
Chinese Cabbage
Chicory
Collard Greens
Cucumber
Dandelion
Endive
Fennel
Fiddleheads
Green Onions
Jerusalem Artichokes
Jicama
Kale
Kohlrabi
Leeks
Lettuce
Mushrooms (All Kinds)
Mustard Greens
Okra
Onions
Parsley
Parsnips
Pumpkin
Radicchio
Radish
Rapini
Romaine Lettuce
Rutabaga
Seaweed
[All Sea Vegetables, but avoiding Algae (including chlorella and spirulina)]
Spaghetti Squash
Spinach
Squash
Sweet Potato
Swiss Chard
Taro
Turnips
Turnip Greens
Watercress
Yellow Crookneck
Squash
Yellow Squash
Yam
Zucchini
Legumes
Almost all legumes are OFF LIMITS, but green beans and peas are
actually still in seed form and depending on the individual maybe fine to eat. Listen to your body.
Fruits
Try to limit your consumption of fruit to 3 to 5 servings a day as sugar content must be considered. Most fruits are different than they were a million years ago, but some are healthier than others. Here are the best:
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Blackberry • Blueberry • Coconut • Cranberry • Raspberry • Olive • Avocado
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Here are some other fruits to consider:
Grapes
Guava
Honeydew
Melon
Kiwi
Lemon
Lime
Lychee
Mango
Nectarines
Oranges
Papaya
Passion Fruit
Peaches
Pears
Persimmon
Apples
Apricot
Bananas
Cantaloupe
Cherries
Dates
Figs
Grapefruit
Pineapple
Plums
Pomegranates
Rhubarb
Star Fruit
Strawberry
Tangerine
Watermelon
NOTE: Cape Gooseberries, Garden Huckleberries and Goji Berries are Nightshades
and on the NOT ALLOWED FOOD LIST for AIP.
Meats
Every meat is good, but the quality makes a difference. Do your best to buy grass-fed, wild and pastured when applicable and possible. Check out US Wellness Meats if you want high-quality meat delivered to your door.
Alligator
Bear
Beef
Bison
Chicken
Deer
Duck
Elk
Goat
Goose
Kangaroo
Lamb
Sheep
Snake
Turkey
Veal
Wild Boar
Wild Turkey
Moose
Pheasant
Pork
Quail
Rabbit
Reindeer
Organ Meats / Offal
There is no other category of food that is as nutritious as organ meats.
Eat any of the following from pretty much any animal:
Alligator
Bear
Beef
Bison
Chicken
Deer
Duck
Elk
Goat
Goose
Kangaroo
Lamb
Moose
Pheasant
Pork
Quail
Rabbit
Reindeer
Sheep
Snake
Turkey
Veal
Wild Boar
Wild Turkey
Fish and Seafood
Fish is highly nutritious, but do your best to buy wild-caught fish whenever possible.
Apart from organ meats; shellfish is the most nutrient-dense food you can eat.
Grouper
Haddock
Halibut
Lobster
Mackerel
Mahi Mahi
Mussels
Orange Roughy
Oysters
Perch
Red Snapper
Rockfish
Salmon
Sardines
SharkShrimp
Shrimp
Scallops
Sole
Tilapia
Tuna
Turbot
Trout
Abalone
Anchovies
Bass
Clams
Cod
Crab
Eel
Cooking Oils
Pay particular attention to the oils you use when cooking.
These can make a huge difference in your overall health.
Avocado Oil
Bacon Fat
Clarified Butter*
Coconut Oil
Duck Fat
*Grass Fed Ghee (Avoid with the possible exception of cultured grass-fed ghee)
Lard
Leaf Lard
Macadamia Oil (In the “gray area” depending on sensitivities)
Olive Oil
Palm Oil (NOT Palm Kernel Oil)
Pan Drippings
Red Palm Oil
Salo
Schmaltz
Strutto
Tallow
Truffle Oil
Walnut Oil (In the “gray area” depending on sensitivities)
Herbs and Spices
Basil Leaves
Bay Leaves
Chamomile
Chervil
Chives
Cilantro
Cinnamon
Cloves
Dill Weed
Garlic
Ginger
Horseradish
Lavender
Lemon Balm
Lemongrass
Lime Leaves
Mace
Marjoram
Onion Powder/Flakes
Oregano
Parsley
Peppermint
Rosemary
Saffron
Sage
Salt
Savory
Spearmint
Tarragon
Thyme
Turmeric
Wasabi
FRUITS AND BERRIES THAT ARE USED AS SPICES
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Allspice • Star Anise • Caraway • Cardamom • Juniper • Black Pepper • White Pepper
Green Peppercorn • Pink Peppercorn • Vanilla Bean (including vanilla extract!) • Sumac
Fermented Foods
Check that any pre-made foods contain AIP-compliant ingredients!
Water Kefir • Coconut Kefir • Chim Ki • Coconut Yogurt • Fermented Sauerkraut
Kombucha (Make sure you buy or make with live cultures and without additives or extra sugar.)
Other​
Agar Agar
Anchovies
Arrowroot Powder
Baking Soda
Beets
Capers
Carob Powder
Cocoa (or 100% chocolate)
Coconut Aminos
Casava Flour
Tigernut Flour
Coconut Butter
Coconut Cream
Coconut Milk
Coconut Milk Kefir
Coconut Water
Cream of Tartar
Fish Sauce
Gelatin
Gluten-Free Alcohol
Green Banana Flour
Green Juices
Kuzu Starch
Organic Jams and Chutneys
Plantain Flour
Tea
Vegetable Kvass
Vinegars: (apple cider, coconut water vinegar, red wine, white wine, balsamic)
Water Chestnut Flour
FOODS YOU SHOULD NOT EAT ON AIP
No Grains
Those suffering from autoimmunity are also dealing with some level of intestinal permeability also known as Leaky Gut. Gluten and grains can promote intestinal permeability (or a leaky gut) and are
best avoided while you’re trying to allow the body to heal.
Wheat • Amaranth • Barley • Buckwheat • Bulger • Corn • Millet
Oat • Quinoa • Rice • Rye • Sorghum • Spelt Wheat
No Dairy
Dairy can impact the integrity of the gut lining and stimulate allergies and inflammation. High-quality dairy may be fine in moderation for some after healing, but it’s avoided during the AIP diet.
Butter • Cheese • Cream • Ghee • Milk • Yogurt
No Legumes
Legumes are high in saponins, lectins, phytates, and trypsin inhibitors,
“anti-nutrients” that can be problematic for the body.
Black Beans • Chickpeas • Fava Beans • Kidney Beans
Lentils • Lima Beans • Peanuts • Soybeans
No Nightshades
Nightshade vegetables can trigger inflammation, especially in those with joint issues.
Eggplant • Goji Berries • Ground cherries (not regular cherries)
All Peppers (spicy peppers, bell peppers, etc.) • All Red Spices • Potato • Tomato • Tomatillo
No Nuts and Seeds
Nuts and seeds (and seed spices below) can be inflammatory to the gut lining.
These are sometimes safely reintroduced when they’re properly soaked and sprouted.
Almond • Brazil Nut • Canola • Cashew • Chia • Coffee • Cocoa • Flax • Hazelnut • Hemp
Pecan • Pine Nuts • Pistachio • Pumpkin • Safflower • Sesame • Sunflower • Walnut
No Seed and Berry Spices
Allspice • Anise • Caraway • Celery Seed • Cumin • Fennel Seed
Mustard • Nutmeg • Black Pepper • Poppy Seeds
No Eggs
Yolks are less irritating than whites, and many are able to reintroduce yolks more easily than whole eggs. Organic free range is always recommended.
No Alcohol
Alcohol just doesn’t promote healing. It may be enjoyed in moderation after healing has taken place.
Additives like gums, food dyes and sugars don’t promote healing. Natural sugars like honey, leaves of the Stevia plant, maple syrup and coconut sugar are fine in moderation.