The Ultimate AIP (Autoimmune Protocol) Food List
EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
VEGETABLES
Pretty much all vegetables except nightshades are good on AIP. Just remember that grains like corn, wheat, and rice are NOT vegetables.
Acorn Squash
Artichoke Hearts
Artichokes
Arugula (Rocket)
Asparagus
Avocado
Beet Top
Beets
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 fine to eat generally (Sarah Ballantyne states to avoid them initially).
* indicates that the food is not allowed on Sarah Ballantyne’s version of AIP
EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
FRUITS
(Limit to 2-5 portions per day for Sarah Ballantyne’s version)
Most fruits are different than they were a million years ago, but some are healthier than others. Here are the best:
Blackberry
Blueberry
Coconut
Cranberry
Raspberry
Olive
Avocado
Here are some other fruits to consider:
Apples
Apricot
Bananas
Cantaloupe
Cherries
Dates
Figs
Grapefruit
Grapes
Guava
Honeydew
Melon
Kiwi
Lemon
Lime
Lychee
Mango
Nectarines
Oranges
Papaya
Passion Fruit
Peaches
Pears
Persimmon
Pineapple
Plums
Pomegranates
Rhubarb
Star Fruit
Strawberry
Tangerine
Watermelon
NOTE: Cape Gooseberries, Garden Huckleberries, and GojiBerries are Nightshades and are on the Not Allowed Food List for AIP.
EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
MEATS
Every meat is good, but the quality makes a difference. Buy grass-fed, wild, and pastured when applicable and possible. Check out US Wellness Meat if you want high-quality meat delivered to your door –https://healingautoimmune.com/us-wellness-meats
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
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:
Heart
Liver
Kidney
Bone Marrow
Tongue
Tripe
Blood
Skin
Rinds
Brain
Sweetbreads
Tail
EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
FISH AND SEAFOOD
Fish is highly nutritious, but buy wild-caught fish whenever possible. And, apart from organ meats, shellfish is the most nutrient-dense food you can eat. Check out Vital Choice (https://healingautoimmune.com /buyvitalchoice) and Seabear https://amzn.to/2KA1obW) for wild-caught fish delivered to your door!
Anchovies
Bass
Cod
Eel
Haddock
Halibut
Mackerel
Mahi Mahi
Orange Roughy
Perch
Red Snapper
Rockfish
Salmon
Sardines
Tilapia
Tuna
Sole
Grouper
Turbot
Trout
Shark
Abalone
Clams
Crab
Lobster
Mussels
Oysters
Shrimp
Scallops
EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
COOKING OILS
Pay particular attention to the oils that you cook in. These can make a huge difference in your overall health.
Grass fed Ghee or Clarified Butter (Sarah Ballantyne states that it should be initially avoided with the possible exception of cultured grass-fed ghee)
Lard
Tallow
Macadamia Oil (Sarah Ballantyne states that it’s in the “gray area” -depends if you have sensitivities)
Walnut Oil (Sarah Ballantyne states that it’s in the “gray area” -depends if you have sensitivities)
Palm Oil (but not palm kernel oil)
Duck Fat
Truffle Oil
Bacon Fat
Leaf Lard
Pan Drippings
Salo
Schmaltz
Strutto
EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
HERBS AND SPICES
Lemon balm
Basil Leaves
Bay Leaves
Chamomile
Chervil
Chives
Cilantro
Horseradish
Parsley
Peppermint
Sage
Savory
Spearmint
Tarragon
Turmeric (requires some caution)
Lemongrass
Lime Leaves
Wasabi
FRUITS AND BERRIES THAT ARE USED AS SPICES
(Sarah Ballantyne recommends eliminating these initially)
Allspice
Star Anise
Caraway
Juniper
White Pepper
Green Peppercorn
Pink Peppercorn
Vanilla Bean (including vanilla extract!)
Sumac
EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
FERMENTED AND OTHER FOODS
FERMENTED FOODS
Note – check that any pre-made foods contain AIP-compliant ingredients)
Water kefir
Coconut kefir
Coconut yogurt
Fermented sauerkraut
Kombucha (make sure you buy or make ones with live cultures and without additives or extra sugar, and if following Sarah Ballantyne’s version, to buy ones without thickeners)
OTHER
Cocoa (or 100% chocolate) (not permitted on Sarah Ballantyne’s version)
Coffee (not permitted on Sarah Ballantyne’s version)
Tea (herbal, green, black)
Gluten-Free Alcohol (not permitted for drinking on Sarah Ballantyne’s version – ok to use in cooking if it’s cooked off)
Vinegars (including apple cider, coconut water vinegar, red wine, white wine, balsamic)
Organic Jams and Chutneys
Coconut Water
Coconut Milk Kefir
Coconut Milk (no emulsifiers)
Beet and Other Vegetable Kvass
Kombucha
Green Juices
FOODS NOT ALLOWED ON AIP
SWEETENERS, VEGETABLE AND SEED OILS
Sugar
Honey**
Coconut Sugar
High Fructose Corn Syrup
Artificial Sweeteners
Agave
Maltodextrin
Corn Syrup
Molasses**
Pomegranate Molasses**
Rice Syrup
Any Soda
Any Candy
Stevia
Coconut Sugar
Corn oil
Canola oil
Vegetable oil
Soybean oil
Shortening
Sunflower oil
Safflower oil
Cottonseed oil
Grapeseed oil
Peanut oil
Margarine
Palm kernel oil
**May be allowed in moderation under Sarah Ballantyne’s version.
FOODS NOT ALLOWED ON AIP
GRAINS, NUTS AND SEEDS
Wheat
Barley
Corn
Millet
Oats
Rice
Rye
Sorghum
Spelt
Pasta
Bread
Crackers
Cookies
Waffles
Pancakes
Pizza
Rice Cakes
Quinoa (even though it’s not technically a grain)
Almonds
Brazil Nuts
Hazelnuts
Macadamias
Pecans
Pine Nuts
Pistachios
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Walnuts
Chestnuts
SPICES THAT ARE SEEDS
Anise Seed
Annatto Seed
Black Caraway
Celery Seed
Coriander Seed
Cumin
Dill Seed
Fennel Seed
Fenugreek
Mustard Seed
Nutmeg
Poppy Seed
Sesame Seed
FOODS NOT ALLOWED ON AIP
DAIRY, LEGUMES, AND NIGHTSHADES
DAIRY
Milk
Ice Cream
Frozen Yogurt
Yogurt
Cream
Sour Cream
Dairy Kefir
LEGUMES
Garbanzo Beans
Black Beans
Kidney Beans
Mung Beans
Lima Beans
Chickpeas
Black-Eyed Peas
Lentils
Snow Peas
Sugar Snap Peas
Peanuts
Soybeans
Tofu
Soymilk
White Beans
Pinto Beans
Fava Beans
Red Beans
NIGHTSHADES
Ashwagandha
Capsicums
Potatoes
Tomatoes
Tomatillos
Peppers (of any kind)
Cocona
Garden Huckleberries
Kutjera
Naranjillas
Pepinos
Pimentos
Tamarillos
Eggplants/aubergines
Goji berries
Cape Gooseberries
Cayenne pepper
Paprika spice
Chili powder
Red Pepper Flakes
Chili Pepper Flakes
Curry spice powder
Garam Masala spice
Most spice blends
Paleo ketchup
Curry Powder
Red Pepper
Chinese Five-Spice Powder
Steak Seasoning