Understanding the Autoimmune Protocol (AIP) Diet Food List

Understanding the Autoimmune Protocol Diet

The autoimmune protocol (AIP) diet is an elimination diet that aims to reduce inflammation by removing foods that might irritate the gut. It is specifically targeted at autoimmune disease conditions. The AIP diet is similar to paleo, but further restricts additional food groups like eggs, nuts and nightshade vegetables.

Key Aspects of the AIP Diet

The AIP diet has three phases:

1. Elimination - Avoid trigger foods
2. Maintenance - Slowly reintroduce eliminated foods
3. Personalization - Customize your long term diet

This process allows you to discover problematic foods while developing a tailored way of eating.

Common AIP Diet Benefits

Many who try the AIP diet report various improvements, including:

• Reduced inflammation
• Less joint pain and stiffness
• Improved gut issues
• Increased energy
• Better sleep
• Weight loss
• Clearer skin

Foods to Eat on the AIP Diet

Figuring out what you can eat makes adopting any restrictive diet easier. The key is focusing on anti-inflammatory whole foods.

Vegetables

All vegetables except nightshades like tomatoes, potatoes, eggplants and peppers. Eat an array of vegetables, aiming for diversity in colors and types:

• Greens - spinach, kale, lettuces, etc.
• Cruciferous - broccoli, Brussels sprouts, cabbage, etc.
• Root - carrots, parsnips, turnips, etc.
• Other non-nightshades - cucumbers, mushrooms, onions, squash, etc.

Fruits

All fruits except restrictions around mold concerns. Stick to fresh, in-season varieties:

• Berries
• Melons
• Citrus fruits
• Pineapple
• Apples and pears
• Plantains and bananas

Meat, Seafood and Eggs

Choose wild caught seafood and pasture-raised land meats and eggs whenever possible:

• Beef, lamb, bison, etc.
• Pork
• Poultry
• Eggs
• Seafood - fish, shellfish, etc.

Healthy Fats and Oils

Incorporate plenty of anti-inflammatory fats like:

• Avocado and olive oil
• Coconut products
• Ghee or clarified butter
• Animal fats like lard or tallow
• Palm oil
• Olives

Herbs, Spices and Condiments

Use these flavor boosters freely to add taste without inflammation:

• All fresh and dried herbs
• All spices - cinnamon, turmeric, ginger, etc.
• Apple cider vinegar
• Coconut aminos
• Bone broth
• Honey or maple syrup in moderation

Foods to Avoid on AIP

Off-Limit Food Groups

Entire food groups eliminated on AIP include:

• Grains - Wheat, oats, rice, quinoa, etc.
• Legumes - Beans, lentils, peanuts, soy, etc.
• Dairy - Milk, cheese, yogurt, etc.
• Nightshades - Tomatoes, peppers, white potatoes, eggplant
• Eggs - Eliminated at first, later reintroduced
• Nuts and seeds - Due to lectin and phytic acid concerns
• Coffee and alcohol - Stimulants stressed by the diet

Other Potential Trigger Foods

Some may also need to avoid:

• NSAIDs like ibuprofen
• High FODMAP vegetables - onions, garlic, etc.
• Sulfite-heavy foods
• Histamine-rich foods
• Very high glycemic index foods

Work with a practitioner to determine if these categories affect you.

Sample AIP Weekly Meal Plan

Following is a simple week-long AIP meal plan to give you recipe ideas:

Monday

• Breakfast: Scrambled eggs with spinach, avocado and bacon
• Lunch: Tuna salad wraps - tuna, mayo, celery, carrots in lettuce leaves
• Dinner: Slow cooker chicken curry with carrots, plantains, coconut milk over cauliflower rice

Tuesday

• Breakfast: Leftover chicken curry
• Lunch: Huge salad with chicken, berries, apple, olive oil and lemon dressing
• Dinner: Chile verde with pork, green salsa and vegetable medley

Wednesday

• Breakfast: Broccoli egg muffins
• Lunch: Shrimp lettuce wraps with carrots, cabbage, ginger dressing
• Dinner: Bunless burgers with mushrooms, onions, guacamole

Thursday

• Breakfast: Smoked salmon and vegetables
• Lunch: Chicken soup with carrots, celery, onion, zucchini
• Dinner: Steak or bison filet with roasted Brussels sprouts and sweet potatoes

Friday

• Breakfast: Vegetable frittata with spinach and tomato-free salsa
• Lunch: Huge salad with hardboiled eggs, vegetables, lemon olive oil dressing
• Dinner: Baked cod with dill, broccoli and citrus slaw

Mix and match your favorites while exploring new AIP recipes. Planning ahead takes the guesswork out of eating for healing!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.