Aip Food List: 100 Allowed Foods To Print

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The Autoimmune Protocol (AIP) diet has gained popularity in recent years due to its potential in managing and reversing autoimmune diseases. This diet focuses on eliminating certain food groups that can trigger inflammation and promote healing in the body. If you're considering adopting the AIP diet, it's essential to know which foods are allowed and which ones to avoid.

In this article, we'll provide you with a comprehensive AIP food list of 100 allowed foods that you can print and refer to as you navigate the diet.

Understanding the AIP Diet

Before we dive into the food list, it's essential to understand the principles of the AIP diet. The diet is based on the idea that certain foods can trigger inflammation and worsen autoimmune diseases. By eliminating these foods and focusing on nutrient-dense, whole foods, you can promote healing and reduce symptoms.

Foods to Include in the AIP Diet

The AIP diet emphasizes the importance of including a variety of whole, nutrient-dense foods. Here are some of the key food groups to focus on:

Meat and Poultry

The AIP diet allows for a variety of meats and poultry, including:

• Grass-fed beef
• Pasture-raised chicken
• Wild-caught fish (except for high-mercury fish like shark and swordfish)
• Pork
• Lamb
• Venison
• Buffalo

Organ Meats

Organ meats are rich in nutrients and are an essential part of the AIP diet. Some examples include:

• Liver
• Kidneys
• Tongue
• Heart
• Bone marrow

Fruits and Vegetables

Fruits and vegetables are a crucial part of the AIP diet, providing essential vitamins, minerals, and antioxidants. Here are some examples of allowed fruits and vegetables:

• Leafy greens (like kale, spinach, and collard greens)
• Berries (like blueberries, strawberries, and raspberries)
• Citrus fruits (like oranges, lemons, and limes)
• Apples
• Pears
• Avocados
• Sweet potatoes
• Carrots
• Beets
• Broccoli

Fermented Foods

Fermented foods are rich in probiotics and can help promote gut health. Some examples of allowed fermented foods include:

• Sauerkraut
• Kimchi
• Kefir
• Coconut yogurt
• Pickles

Healthy Fats

Healthy fats are essential for brain function, hormone production, and absorption of vitamins. Here are some examples of allowed healthy fats:

• Coconut oil
• Avocado oil
• Olive oil
• Fatty fish (like salmon and sardines)
• Nuts and seeds (like almonds, walnuts, and chia seeds)

AIP Food List: 100 Allowed Foods

Here is a comprehensive list of 100 allowed foods on the AIP diet:

1. Grass-fed beef
2. Pasture-raised chicken
3. Wild-caught fish (except for high-mercury fish like shark and swordfish)
4. Pork
5. Lamb
6. Venison
7. Buffalo
8. Liver
9. Kidneys
10. Tongue
11. Heart
12. Bone marrow
13. Leafy greens (like kale, spinach, and collard greens)
14. Berries (like blueberries, strawberries, and raspberries)
15. Citrus fruits (like oranges, lemons, and limes)
16. Apples
17. Pears
18. Avocados
19. Sweet potatoes
20. Carrots
21. Beets
22. Broccoli
23. Sauerkraut
24. Kimchi
25. Kefir
26. Coconut yogurt
27. Pickles
28. Coconut oil
29. Avocado oil
30. Olive oil
31. Fatty fish (like salmon and sardines)
32. Nuts and seeds (like almonds, walnuts, and chia seeds)
33. Bacon
34. Sausages (made from AIP-compliant ingredients)
35. Chicken broth
36. Beef broth
37. Vegetable broth
38. Coconut milk
39. Almond milk
40. Cashew milk
41. Macadamia nuts
42. Pumpkin seeds
43. Sunflower seeds
44. Turkey
45. Duck
46. Goose
47. Fish sauce (made from AIP-compliant ingredients)
48. Vinegar (like apple cider vinegar and balsamic vinegar)
49. Honey
50. Maple syrup
51. Coconut sugar
52. Dates
53. Prunes
54. Apricots
55. Peaches
56. Plums
57. Pomegranate
58. Acai berries
59. Goji berries
60. Cranberries
61. Raspberries
62. Blackberries
63. Strawberries
64. Blueberries
65. Elderberries
66. Green tea
67. Herbal tea
68. Bone broth
69. Collagen
70. Gelatin
71. Probiotics
72. Omega-3 supplements
73. Vitamin D supplements
74. Magnesium supplements
75. Turmeric
76. Ginger
77. Cinnamon
78. Nutmeg
79. Cloves
80. Cardamom
81. Star anise
82. Fennel
83. Parsley
84. Basil
85. Rosemary
86. Thyme
87. Oregano
88. Garlic
89. Onion
90. Shallots
91. Leeks
92. Mushrooms
93. Asparagus
94. Bell peppers
95. Cucumbers
96. Tomatoes
97. Avocado oil mayonnaise
98. Coconut cream
99. Coconut butter
100. Ghee

Tips for Implementing the AIP Diet

1. Start by eliminating foods that are not allowed on the AIP diet.
2. Focus on including a variety of whole, nutrient-dense foods.
3. Consider working with a healthcare professional or registered dietitian to develop a personalized meal plan.
4. Keep track of your progress and adjust your diet as needed.
5. Be patient and persistent – the AIP diet can take time to implement and see results.

Conclusion

The AIP diet can be a powerful tool for managing and reversing autoimmune diseases. By focusing on whole, nutrient-dense foods and eliminating trigger foods, you can promote healing and reduce symptoms. Remember to stay patient and persistent, and don't hesitate to reach out for support as you navigate the diet.

We hope this article has provided you with a comprehensive understanding of the AIP diet and the foods that are allowed. Remember to print out the AIP food list and refer to it as you navigate the diet.