AIP Diet: Food List, Stages, What to Eat & What Not!

The Autoimmune Protocol (AIP) diet is a powerful tool for managing autoimmune diseases by reducing inflammation, healing the gut, and identifying food triggers.

This guide provides a detailed overview, a practical meal plan, and expert-backed tips to help you start the AIP diet with confidence.

A malfunctioning immune system that targets the body is known as an autoimmune disease.

If they are not adequately managed, these disorders, which can impact a number of various bodily systems, might even be fatal.

Environment and genetics are probably risk factors for the development of autoimmune diseases.

The majority of these illnesses are now incurable, and in certain cases, lifelong care is necessary.

The AIP (autoimmune protocol) diet may be helpful for people seeking extra strategies to manage their symptoms.

What is the AIP Diet?

The Autoimmune Protocol (AIP) is a therapeutic diet that helps reduce inflammation and manage autoimmune diseases.

It’s based on the idea that eating certain foods can affect the immune system.

The AIP diet is a restrictive diet that eliminates certain foods and encourages the consumption of others.

The AIP diet is a therapeutic diet that eliminates certain inflammatory and reactive foods that can trigger autoimmune reactions.

Affecting over 50 million Americans, autoimmune diseases include rheumatoid arthritis, Hashimoto’s thyroiditis, Crohn’s disease, and psoriasis.

The AIP diet removes foods that may trigger inflammation or gut dysbiosis (imbalanced gut bacteria), which research links to autoimmune flares.

By focusing on nutrient-dense, anti-inflammatory foods, AIP aims to repair the gut lining and calm immune responses.

The AIP diet eliminates grains, legumes, dairy, eggs, nightshades, nuts, seeds, processed sugars, artificial sweeteners, and certain vegetable oils.

The diet also eliminates certain foods that are high in histamines, such as processed meats, shellfish, and cured meats.

The AIP diet focuses on the quality of the food that you eat, rather than the quantity.

How Does It Work?

The AIP diet is based on the idea that certain foods can affect the immune system. It eliminates foods that are known to be inflammatory and reactive.

For example, it eliminates grains, legumes, dairy, eggs, nightshades, nuts, seeds, processed sugars, artificial sweeteners, and certain vegetable oils.

These foods can trigger an autoimmune reaction and exacerbate inflammation in the body.

The AIP diet also eliminates certain foods that are high in histamines, such as processed meats, shellfish, and cured meats.

Histamines are compounds that can cause inflammation in the body.

By eliminating these foods, the AIP diet can help reduce inflammation and manage autoimmune diseases.

The AIP diet encourages the consumption of nutrient-dense foods such as fresh fruits and vegetables, organic meats, and healthy fats from animal sources.

These foods are rich in vitamins and minerals that can help reduce inflammation and support the immune system.

The AIP diet also encourages the consumption of fermented foods and bone broth, which can help repair the gut lining.

The AIP diet also focuses on the quality of your food.

It emphasizes the importance of eating whole, unprocessed foods and avoiding processed and packaged foods.

It encourages the consumption of local and organic foods, which are free of toxins and chemicals that can exacerbate inflammation.

AIP is rooted in the leaky gut hypothesis, which suggests that a permeable intestinal lining allows toxins and undigested food particles to enter the bloodstream, triggering immune reactions.

A 2017 study in Inflammatory Bowel Diseases found that 11 of 15 participants with IBD achieved remission after six weeks on AIP (Konijeti et al., 2017). While promising, larger studies are needed to confirm efficacy.

The Three Phases of the AIP Diet

As we previously said, the AIP diet is an elimination diet that forbids eating anything that can inflame the body or exacerbate the signs of an autoimmune illness.

However, the diet is not intended to be followed for an extended period.

It is set up with a brief elimination phase and a reintroduction period after that.

People who have eliminated certain meals do so again during the reintroduction phase to observe how their bodies respond.

The AIP diet follows a structured three-phase approach:

Elimination Phase (30 – 90 Days):

The AIP diet advises avoiding certain items during the elimination phase:

Grains (wheat, oats, rice, corn, etc.) (wheat, oats, rice, corn, etc.)

Legumes (lentils, black beans, chickpeas, green beans, etc.) (lentils, black beans, chickpeas, green beans, etc.)

Nuts, seeds, and spices derived from seeds (like mustard, cumin, sesame, etc.)

Nightshade plants (tomatoes, eggplant, peppers, and potatoes)
Eggs

• Dairy
• Tobacco
• Alcohol
• Java oils (with the exception of coconut oil, olive oil, and avocado oil)
• Food supplements
• Ghee and butter
• Processed and refined sugars, including chocolate
• Intensifiers and gums
• Soy
• Non-steroidal anti-inflammatory medicines (NSAIDs), such as ibuprofen, should be avoided throughout this phase of treatment as well.

What, therefore, ought you to eat? Fresh vegetables are the main component of the diet.

Additionally, you can have meat, seafood, avocado, honey, vinegar, fresh herbs, sweet potatoes, and other foods.

How long must you refrain from eating these things? Depending on how a person feels, the AIP elimination phase might last for a variety of times.

Usually, within the first three weeks, people start to see effects. The elimination phase typically lasts between 30 and 90 days.

Reintroduction Phase:

Individuals should reintroduce removed foods one at a time after the elimination period.

Teaching you what your body can and cannot tolerate can assist you in identifying foods that may cause inflammation or pain.

You should set aside a trial day when you reintroduce the meal and consume it several times throughout the day.

After that, abstain from it for five or six days. Pay close attention to your body throughout this period.

Do you have a different sentiment? Have your symptoms become worse in any way?

If you do have symptoms, you should be aware that you may need to cut this food out of your diet permanently.

You can reinstate the food in your diet if you show no symptoms.

Before reintroducing a new cuisine, you should wait for around a week for the optimum benefits.

You can clearly comprehend how your body responds to each meal by waiting this long before reintroducing it.

You might not be able to identify the items that are making your symptoms worse if you introduce foods too rapidly.

Maintenance Phase:

Create a long-term, personalized diet incorporating safe foods while avoiding triggers.

Continue nutrient-dense eating and lifestyle practices to support healing

Sample 3-Day AIP Meal Plan

This beginner-friendly meal plan ensures variety and compliance with AIP guidelines. All ingredients are whole, unprocessed, and organic where possible.

Day 1

Breakfast: Coconut yogurt parfait with blueberries, shredded coconut, and chia seeds (soaked in coconut milk).

Lunch: Grilled chicken salad with mixed greens, cucumber, avocado, and olive oil-lemon dressing.

Snack: Sliced apple with coconut butter.

Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli drizzled with avocado oil.

Day 2

Breakfast: AIP smoothie with spinach, banana, mango, and coconut milk.

Lunch: Turkey lettuce wraps with shredded carrots, cucumber, and guacamole.

Snack: Bone broth with fresh herbs.

Dinner: Grass-fed beef stir-fry with zucchini, kale, and coconut aminos.

Day 3

Breakfast: Sweet potato hash with ground turkey, spinach, and fresh parsley.

Lunch: Tuna salad (wild-caught, packed in olive oil) with arugula, celery, and AIP-compliant mayo (made with avocado oil).

Snack: Fresh strawberries and coconut cream.

Dinner: Slow-cooker pork tenderloin with roasted butternut squash and sautéed collard greens.

Click here to download the Sample 3-Day AIP Meal Plan

AIP and Chronic Bowel Diseases

The AIP diet is often recommended for people who suffer from chronic bowel diseases such as Crohn’s disease and ulcerative colitis.

These diseases are caused by inflammation in the digestive tract. The AIP diet can help reduce inflammation in the digestive tract and manage symptoms of these diseases.

The AIP diet also eliminates certain foods that can exacerbate symptoms of chronic bowel diseases.

For example, it eliminates grains, legumes, dairy, eggs, nightshades, nuts, seeds, processed sugars, artificial sweeteners, and certain vegetable oils.

These foods can trigger an inflammatory response in the digestive tract and exacerbate symptoms of chronic bowel diseases.

The AIP diet encourages the consumption of nutrient-dense foods such as fresh fruits and vegetables, organic meats, and healthy fats from animal sources.

These foods can help reduce inflammation and provide essential nutrients for healing.

The AIP diet also encourages the consumption of fermented foods and bone broth, which can help repair the gut lining and reduce symptoms of chronic bowel diseases.

How Does the AIP Diet Allow Weight Loss?

The AIP diet may prevent you from losing weight since its focus is on identifying trigger meals rather than assisting with weight loss.

However, you could lose weight as a “side effect” of AIP by eliminating a broad variety of foods, such as dairy products and food additives, in addition to alcoholic drinks.

According to Camila Martin, a registered dietitian at UW Health in Madison, Wisconsin, it depends on the adjustments a person makes.

“Weight reduction may occur if we stop consuming highly processed grains, such as cakes and cookies.

However, if we’re refilling our nuts and seeds, we may fill up and maintain our energy levels, giving us the strength to work out.

In that case, we may experience the reverse and put on weight.

Research on the original paleo diet demonstrates some weight-loss advantages, despite the paucity of information relating to AIP and weight reduction.

It’s unclear whether research on the paleo diet can be translated into the AIP.

Lifestyle Recommendations

AIP is a holistic protocol. Complement the diet with:

• Stress Management: Practice mindfulness, yoga, or meditation to lower cortisol, which fuels inflammation.
• Sleep Hygiene: Aim for 7–9 hours of quality sleep. Use blackout curtains and avoid screens before bed.
• Moderate Exercise: Engage in low-impact activities like walking or restorative yoga to support joint health without overtaxing the body.

Loss of Weight Quickly

Over six months, individuals following a paleo diet lost more weight. They had more pronounced changes in their waistline measures than those following a conventional control diet, according to a study of four trials with roughly 160 participants.

Permanent Weight Loss

In a tiny study of 70 obese older women, those who followed a paleo diet dropped roughly 19 pounds after a year.

Participants on a low-fat diet, in contrast, dropped 10 pounds over that time.

Weight Management and Maintenance

Both the paleo and low-fat diet groups in the study above involving 70 women had some weight increase after two years.

Even yet, those who followed the paleo diet lost 10 pounds from their initial weight.

Foods to Eat on The AIP Diet

The AIP diet eliminates certain inflammatory and reactive foods that can trigger autoimmune reactions.

These foods include grains, legumes, dairy, eggs, nightshades, nuts, seeds, processed sugars, artificial sweeteners, and certain vegetable oils.

It also encourages the consumption of fermented foods and bone broth, which can help repair the gut lining.

• Most vegetables (except for nightshades)
• All fruit
• Proteins:
• Poultry- chicken, turkey, duck, Cornish hen
• Beef
• Venison
• Fish
• Shellfish
• Pork
• Lamb
• Bone broth
• Organ meats
• Healthy Fats/oil
• Olive oil
• Avocado Oil
• Coconut Oil
• Rendered animal fat from duck, beef, etc

Foods to Avoid on the AIP Diet

The AIP diet also eliminates certain foods that are high in histamines, such as processed meats, shellfish, and cured meats.

• Eggs
• All Nuts
• All Seeds
• Gluten
• Dairy
• Legumes
• All Grains
• Nightshade vegetables
• Coffee
• Alcohol
• Sugar and Sugar substitutes
• Artificial colors or additives
• Refined vegetable oils or trans fats
• Processed or refined foods

Pros and Cons of AIP Diet

Pros:

The AIP diet has many benefits.

It eliminates certain inflammatory and reactive foods that can trigger autoimmune reactions.

It also eliminates certain foods that are high in histamines, which can cause inflammation in the body.

The AIP diet encourages the consumption of nutrient-dense foods such as fresh fruits and vegetables, organ meats, and healthy fats from animal sources, which can help reduce inflammation and support the immune system.

The AIP diet also focuses on the quality of your food. It emphasizes the importance of eating whole, unprocessed foods and avoiding processed and packaged foods.

It encourages the consumption of local and organic foods, which are free of toxins and chemicals that can exacerbate inflammation.

The AIP diet is often recommended for people who suffer from chronic bowel diseases such as Crohn’s disease and ulcerative colitis.

It can help reduce inflammation in the digestive tract and manage symptoms of these diseases.

Cons:

The AIP diet is restrictive and eliminates certain foods that can trigger inflammation.

It can be not easy to follow and can be expensive, as it encourages the consumption of local and organic foods.

The AIP diet also eliminates certain foods that are high in histamines, such as processed meats, shellfish, and cured meats.

This can make it difficult to get enough protein and nutrients in your diet.

The AIP diet can also be difficult to follow in social situations, as it eliminates certain foods that are often served at social gatherings.

It can also be difficult to find restaurants and grocery stores that offer AIP-friendly options.

The AIP diet is not recommended for pregnant women, as it eliminates certain foods that are important for fetal development.

It’s also important to talk to your doctor before starting the AIP diet, as it can interact with certain medications and supplements.

Conclusion

The AIP diet is a therapeutic diet that eliminates certain inflammatory and reactive foods that can trigger autoimmune reactions.

It encourages the consumption of nutrient-dense foods such as fresh fruits and vegetables, organic meats, and healthy fats from animal sources.

This diet is often recommended for people who suffer from chronic bowel diseases such as Crohn’s disease and ulcerative colitis.

This has many benefits, but it can also be difficult to follow and can be expensive, as it can interact with certain medications and supplements.

If you’re looking for a way to reduce inflammation and manage autoimmune diseases, the AIP diet might be right for you.

Try it out today and see how it can help you!

Resources for AIP Support

• Books: The Paleo Approach by Sarah Ballantyne, PhD, and The Autoimmune Wellness Handbook by Mickey Trescott and Angie Alt.
• Blogs: The Paleo Mom (www.thepaleomom.com), Autoimmune Wellness (www.autoimmuneinstitute.org).
• Communities: Join AIP-focused Facebook groups or follow #AIP on Instagram for recipes and support.
• Coaches: Consult AIP-certified nutritionists via Autoimmune Wellness’s directory.