Aip Food List: 100+ Allowed Foods To Eat

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The Autoimmune Protocol (AIP) diet is a modified version of the Paleo diet, specifically designed to help individuals with autoimmune diseases manage their symptoms and promote healing. The diet focuses on eliminating inflammatory foods and introducing nutrient-dense, whole foods that support immune system function and reduce inflammation. If you're considering adopting the AIP diet, understanding the allowed foods is essential. Here's a comprehensive AIP food list to get you started.

Meat and Poultry

Meat and poultry are staples in the AIP diet, providing essential protein and nutrients. Choose grass-fed, pasture-raised, and wild-caught options whenever possible.

Some allowed meats and poultry include:

• Beef (grass-fed)
• Bison
• Pork (pasture-raised)
• Lamb
• Chicken (pasture-raised)
• Turkey (pasture-raised)
• Duck
• Fish (wild-caught, fatty fish like salmon and sardines)

Fruits and Vegetables

Fruits and vegetables are rich in antioxidants, fiber, and essential vitamins and minerals. Focus on seasonal, organic, and locally sourced options.

Some allowed fruits and vegetables include:

• Leafy greens (kale, spinach, collard greens)
• Broccoli
• Cauliflower
• Avocados
• Berries (strawberries, blueberries, raspberries)
• Citrus fruits (oranges, lemons, limes)
• Apples
• Pears
• Cucumbers
• Bell peppers
• Carrots
• Sweet potatoes

Seafood

Seafood is an excellent source of omega-3 fatty acids and protein. Opt for wild-caught and sustainable options.

Some allowed seafood includes:

• Salmon (wild-caught)
• Sardines (wild-caught)
• Anchovies (wild-caught)
• Shrimp (wild-caught)
• Scallops (wild-caught)
• Lobster (wild-caught)

Fats and Oils

Healthy fats and oils are essential for brain function, hormone production, and immune system support.

Some allowed fats and oils include:

• Coconut oil
• Avocado oil
• Olive oil
• Ghee (from grass-fed cows)
• Fatty fish oil (from wild-caught fish)

Beverages

Staying hydrated is crucial on the AIP diet. Focus on water, herbal teas, and other low-sugar beverages.

Some allowed beverages include:

• Water
• Herbal teas (peppermint, chamomile, ginger)
• Coconut water
• Kombucha (without added sugars)
• Vegetable juice (made from allowed vegetables)

Condiments and Spices

Condiments and spices can add flavor to your AIP meals without compromising the diet's principles.

Some allowed condiments and spices include:

• Salt
• Pepper
• Garlic
• Ginger
• Turmeric
• Cumin
• Coriander
• Paprika

Foods to Avoid

While the AIP diet focuses on introducing nutrient-dense foods, it's equally important to avoid inflammatory foods that can exacerbate autoimmune symptoms.

Some foods to avoid on the AIP diet include:

• Grains (wheat, barley, rice)
• Legumes (beans, lentils, peanuts)
• Dairy (milk, cheese, yogurt)
• Nightshades (tomatoes, peppers, eggplant)
• Processed foods
• Sugars
• Soy

Putting it All Together

The AIP diet can seem overwhelming at first, but with a little practice, you'll become comfortable navigating the allowed foods and avoiding inflammatory triggers. Remember to focus on whole, nutrient-dense foods and listen to your body's response to different foods.

Here's a sample AIP meal plan to get you started:

• Breakfast: Scrambled eggs with spinach and avocado
• Lunch: Grilled salmon with roasted vegetables and sweet potato
• Dinner: Beef stir-fry with broccoli and cauliflower

Tips for Success

• Start slow and introduce new foods gradually
• Keep a food diary to track your body's response to different foods
• Seek support from a healthcare professional or AIP community
• Be patient and persistent – it may take time to see improvements in your autoimmune symptoms

We hope this comprehensive AIP food list has helped you understand the allowed foods and get started on your healing journey. Remember to stay patient, persistent, and kind to your body as you navigate the AIP diet.