If you’re constantly battling fatigue, joint pain, bloating, or brain fog, you’re not alone—up to 50 million Americans are living with autoimmune diseases, and many are searching for lasting relief. The AIP Diet Food List is a powerful tool in managing chronic inflammation by identifying and removing dietary triggers. Based on the Paleo diet but more restrictive, the Autoimmune Protocol (AIP) focuses on nutrient-dense, anti-inflammatory foods while eliminating those that commonly irritate the gut and immune system.
The AIP diet is typically divided into two phases: the elimination phase, where foods like grains, dairy, eggs, nightshades, and legumes are removed; and the reintroduction phase, where these foods are slowly added back to identify personal sensitivities. Many people report significant improvements in symptoms within 3 to 6 weeks on the elimination phase, including better sleep, clearer skin, and reduced pain.
This comprehensive AIP Diet Food List breaks down exactly what you can eat—and what to avoid—so you can take control of your health and start feeling better. Whether you’re newly diagnosed or frustrated by vague symptoms that won’t go away, this guide offers clarity, structure, and science-backed support for your journey.
What’s the AIP diet?
AIP is the abbreviation of “autoimmune protocol”, and it is a way to prevent the effects of autoimmune diseases and improve their symptoms. Then, it is a diet that helps treat the immune system by treating chronic inflammation that causes the immune cells to attack normal tissues.
Check out more posts about inflammation and diets to control it:
First, AIP is an elimination diet, which means that you have to avoid some foods that may cause you to be allergic to lower inflammation levels. Then, in the next phase, you have to reintroduce food groups one by one and monitor your symptoms to know which kind of foods affect your health the most.
Although this diet is recommended for people with autoimmune diseases, it is well-suited for anyone wishing to follow it. This is because all of the foods included in this diet are extremely healthy.
The autoimmune protocol shares many principles with the paleo diet that eliminates all processed foods and refined carbs from its plan.
Check out more posts about the AIP diet:
- What Are The Best AIP Snacks Whole Foods?
- Why AIP Diet Doesn’t Work With You?
- AIP Breakfast Smoothies: The Ultimate Guide
- What are the AIP Diet Side Effects?
- AIP protein shakes
What is the AIP Food List?
The AIP Food List refers to the comprehensive list of foods that are either allowed or eliminated during the Autoimmune Protocol (AIP) Diet. This diet is designed to help reduce inflammation, heal the gut, and identify food sensitivities in people with autoimmune conditions.
Foods rich in gluten-free starches
These foods include
- Potatoes.
- Cassava.
- Yams.
- Sweet potatoes.
- Tapioca.
They are all very healthy options for breakfast, and you can also add them to soups, pureed vegetables, salads, and even eat them thinly sliced.
Healthy fats
Like avocados, fish rich in oils, seeds, and vegetable oils are all great for preventing autoimmune diseases.
Although people will panic when they hear the word “fat,” the fats in these products are important to health. Through these foods, you can get nutrients like omega-3 and omega-6, which are very powerful anti-inflammatory elements.
You have many options, such as:
- Fatty fish.
- Avocado.
- Virgin olive oil.
- Coconut oil.
- Olives.
- Lard.
- Duck fat.
Vegetables
The autoimmune protocol diet can be helpful for those struggling with autoimmune diseases.
Many people also choose to avoid nightshades, nuts, and seeds. While this may seem like a lot of restrictions, there are still plenty of delicious and nutritious foods to eat. Here are some of the best vegetables to include in an autoimmune protocol diet.
- Alfalfa is a high-quality source of plant-based protein and fiber. It is also rich in minerals such as magnesium, potassium, and zinc. Alfalfa can be eaten fresh or cooked.
- Broccoli is a delicious and nutritious vegetable. It is a good source of vitamin C, folate, and vitamin K. Broccoli can be eaten cooked or raw.
- Cauliflower is a versatile vegetable that can be used in many different recipes.
- Lettuce is a nutritious vegetable that is high in folate, vitamin C, and vitamin K. Lettuce can be eaten cooked or raw.
- Mushrooms are a high-quality source of protein and many essential nutrients.
- Spinach is a high-quality source of dietary fiber and vitamin K. It is also a good source of vitamins A, C, and E.
- Tomatoes are a delicious and nutritious fruit. They are a good source of vitamin C, potassium, and folate. Tomatoes can be eaten cooked or raw.
- Carrots are a great choice for anyone on an autoimmune protocol diet because they are low in sugar and carbohydrates. Carrots are also a good source of vitamin A, vitamin C, and beta-carotene.
Spices and condiments
In this category, you have countless options that are strong anti-inflammatories and antioxidants, especially turmeric and ginger.
- Basil.
- Saffron.
- Cinnamon.
- Garlic.
- Coriander.
- Cloves.
- Turmeric.
- Dill.
- Tarragon.
- Fennel
- Ginger.
- Chamomile.
- Marjoram.
- Mint.
- Thyme.
Bone broth
Bone broth is a nutritional powerhouse that has been used for centuries to heal the gut and promote overall health.
For those following an autoimmune protocol diet, bone broth is an essential part of the healing process. This nutrient-rich food is easy to make at home and can be used in a variety of recipes.
Check out more posts about the bone broth diet:
- Does bone broth make you poop?
- Symptoms of Bone Broth Detox
- Is Bone Broth Diet a Good Way to Treat Health Problems?
- 3 Day Bone Broth Fast Weight Loss Diet
- Bone Broth Negative Side Effects
- how much bone broth should i drink daily
- Does Chicken Broth Make You Poop?
- Oxtail Bone Broth
Probiotics
Foods that contain probiotics are extremely important on autoimmune diet food list, as it is a great way to make your gut health recover correctly.
There are many options to choose from, like:
- Sauerkraut.
- Coconut yogurt.
- Kombucha.
- Kefir.
- Coconut milk.
- Miso soup.
AIP fruit list
Fruits are important in the AIP diet plan, but it’s better to limit them to 2 to 5 servings per day. Also, to control blood sugar levels, you should choose fruits with low sugar levels, such as
- Citrus fruits.
- Strawberries.
- Peaches.
- Pomegranates.
- Apples.
- Pears … etc.
However, fruits that you should avoid on your AIP diet grocery list are those with high sugar content are:
- Canned fruits.
- Dried fruits.
- Bananas.
- Figs.
- Grapes.
- Watermelon.
- Mango.
- Pineapples …
It is preferable to eat fruits as a snack between meals to avoid feeling hungry and dropping blood sugar levels.
As a reminder, the AIP diet is not followed for life, but for a period ranging from 30 days to 6 months, then food is introduced one by one.
What can I drink on the AIP diet?
No doubt, many of us have our sacred morning rituals that start with coffee in the early morning. However, throughout the day, they continue with a couple of cups of tea and other herbal drinks that some align perfectly with the AIP diet food list. Then, let’s answer that question about what you can drink on the AIP diet:
Tea
Although your favorite caffeinated drink is on the AIP no list, you can still get caffeine from somewhere else. Tea, with its two forms, green and black, is allowed on the AIP diet.
However, you should stay focused on its effect when you drink it, as green tea may cause a flare-up to some. Besides, other tea types that don’t contain caffeine include chamomile, which is also an anti-inflammatory drink, peppermint, and many other types that have an anti-inflammatory effect.
Turmeric tea
Fortunately, turmeric is one of the most powerful anti-inflammatory foods you can eat. Due to this fact, you can drink it not just to satisfy your need for hot drinks but also as a cure for autoimmune disease.
Nevertheless, you must remember that turmeric absorption in your body isn’t the best. Luckily, all you have to do to overcome this problem is to sprinkle some black pepper.
Ginger tea
Ginger tea is second in anti-inflammatory effect after turmeric tea. However, if you try it once, it has a pleasant bitter taste with a characteristic aroma.
Fortunately, ginger itself has many other health benefits that you will love. One of these health benefits is that it can help spike your metabolic rate and make you lose weight easily.
Bone broth
Although bone broth is more likely to be consumed with lunch or dinner, its benefits are far greater than we think. Firstly, bone broth is rich in nutrients like collagen and gelatin, which have a great effect on healing the gut.
So, why is healing the gut so important for patients suffering from autoimmune diseases?
Recently, there is an evolving theory saying that leaky gut is strongly connected to developing autoimmune diseases. As the spaces in the intestinal lining are wider, it allows small food particles to pass to the bloodstream without proper digestion.
Probiotics drinks
Probiotic drinks are not the type of common drink that we drink daily. However, it has many benefits, including balancing the gut microbiota. As a result, it can help heal the leaky gut condition that we mentioned before.
Probiotic drinks include kombucha and kefir.
AIP Grocery List Elimination Phase
Struggling with inflammation or autoimmune symptoms? Start your AIP journey with confidence using our beautifully designed, printable grocery list! 🛒
This PDF checklist includes:
- ✅ Approved AIP elimination foods
- 🥦 Anti-inflammatory vegetables & fruits
- 🥩 Clean proteins & healthy fats
- 🌿 Herbs, pantry staples & more
Perfect for meal prepping, shopping trips, or sticking to your healing goals—without the guesswork.
❌ Foods to Avoid (Elimination Phase)
🚫 Grains
- Wheat, barley, rye, oats, corn, rice, quinoa, millet, sorghum, etc.
🚫 Legumes
- Beans, lentils, peas, soy, peanuts
🚫 Dairy
- All forms, even raw or fermented (but ghee may be allowed after testing)
🚫 Nightshades
- Tomatoes, potatoes (white), eggplants, peppers (bell, chili, paprika)
🚫 Nuts and Seeds
- All nuts (almonds, walnuts, cashews, etc.)
- All seeds (chia, flax, sunflower, sesame, etc.)
- Seed-based spices (cumin, coriander, mustard, fennel seeds)
🚫 Eggs
- Chicken, duck, and other bird eggs
🚫 Processed Foods
- Refined sugars, artificial sweeteners, preservatives, and emulsifiers
🚫 Alcohol and Caffeine
Coffee, black/green tea, energy drinks, and all forms of alcohol
✅ AIP elimination phase food list (Elimination Phase)
🥩 Protein
- Grass-fed beef, lamb, and bison
- Wild-caught fish (especially fatty fish like salmon, sardines, mackerel)
- Pasture-raised poultry (chicken, turkey, duck)
- Organ meats (liver, heart, kidney)
- Shellfish (shrimp, mussels, oysters, etc.)
- Bone broth (homemade or additive-free)
🥦 Vegetables (Non-Nightshades)
- Leafy greens (kale, spinach, arugula, romaine)
- Cruciferous: broccoli, cauliflower, Brussels sprouts, cabbage
- Root vegetables: carrots, beets, sweet potatoes, turnips
- Squash: zucchini, acorn, butternut, spaghetti squash
- Sea vegetables: nori, dulse, wakame
- Fennel, celery, cucumbers, radishes, onions, garlic, leeks
🍎 Fruits (In Moderation)
- Berries (blueberries, strawberries, raspberries)
- Apples, pears, peaches
- Mango, banana, papaya
- Avocado (technically a fruit—allowed in moderation)
🥥 Healthy Fats
- Avocado oil
- Coconut oil, coconut milk (additive-free)
- Olive oil (extra virgin)
- Animal fats (lard, tallow from AIP-approved meats)
🌿 Herbs & Spices (Non-Seed)
- Basil, rosemary, thyme, oregano, cilantro, parsley
- Turmeric, ginger, garlic, onion powder
- Cinnamon, cloves, mace, and other non-seed-based spices
🥥 AIP-Compliant Flours (For Occasional Use)
- Coconut flour
- Cassava flour
- Arrowroot or tapioca starch
- Tigernut flour
🥤 Beverages
- Water (filtered or spring water)
- Herbal teas (e.g., chamomile, rooibos, ginger, peppermint)
- Coconut water (unsweetened)
Yes, that’s a lot. But when you see the results of people who have followed this diet, I think there is more to be gained from curing your autoimmune diseases.
Regarding the AIP elimination diet food list, I invite you to look at this table, which compares the AIP Paleo shopping list with the classic Paleo diet food.
🌀 AIP Reintroduction Phase Overview
🎯 Goal
To identify which foods trigger autoimmune symptoms by introducing them one at a time and monitor your body’s response.
🕰️ When to Start
- After at least 30–90 days in the elimination phase.
- When symptoms are significantly improved or stable.
- You should feel at least 80–90% better before starting reintroductions.
🧭 How to Reintroduce Foods
- Choose one food to reintroduce at a time.
- Eat a small amount (¼ tsp or less) and wait 15 minutes.
- If no reaction, eat a slightly larger amount (1 tsp) and wait 2–3 hours.
- If still no symptoms, eat a full serving the next day.
- Wait 3–7 days before trying a new food, watching closely for delayed symptoms (fatigue, digestive issues, mood swings, joint pain, etc.).
🔁 Reintroduction Phases (Recommended Order)
🔹 Stage 1: Least likely to trigger a reaction
- Egg yolks (pasture-raised)
- Seed-based spices (cumin, coriander, fennel)
- Legumes with edible pods (green beans, peas)
- Ghee (clarified butter)
🔸 Stage 2: Moderately allergenic or inflammatory
- Egg whites
- Nuts and seeds (sunflower, pumpkin, almonds, cashews)
- Gluten-free grains (white rice, oats—gluten-free certified)
- Grass-fed butter
- Alcohol (occasional small amounts) (e.g., wine or cider)
🔶 Stage 3: More likely to cause issues
- Nightshades (tomatoes, white potatoes, peppers, eggplant)
- Other dairy (yogurt, cheese, milk)
- Legumes (lentils, chickpeas, black beans)
- Coffee and black/green tea
⛔ Stage 4: Most likely to trigger symptoms
- Gluten-containing grains (wheat, barley, rye)
- Soy
- Processed/packaged foods
- Refined sugars and sweeteners
📒 Tips for Success
- Keep a symptom journal to track reactions.
- Only reintroduce one food at a time.
- Be patient—this process can take several months.
- Reintroductions are not all-or-nothing—you may tolerate some foods in moderation but not daily.
7-Day AIP Elimination Phase Meal Plan
Day 1
Breakfast:
- Sweet potato hash with ground turkey, spinach, and coconut oil
- Herbal tea (e.g., ginger or chamomile)
Lunch:
- Grilled chicken breast with arugula salad, avocado, and olive oil
- Roasted beets on the side
Dinner:
- Baked salmon with garlic-roasted broccoli and mashed cauliflower
- Bone broth
Snack:
- Apple slices with coconut butter
Day 2
Breakfast:
- AIP green smoothie: coconut milk, spinach, frozen mango, avocado, collagen peptides
- Herbal tea
Lunch:
- Turkey lettuce wraps with cucumber, shredded carrots, and avocado
- Roasted sweet potato wedges
Dinner:
- Slow-cooked beef stew with carrots, celery, parsnips, and herbs
- Side of sautéed kale
Snack:
- Tigernut energy balls (tigernut flour, coconut oil, cinnamon)
Day 3
Breakfast:
- Breakfast sausage patties (homemade with ground pork and herbs)
- Steamed zucchini and sautéed apples
Lunch:
- Tuna salad (wild-caught tuna, avocado, celery, olive oil) in lettuce cups
- Carrot sticks
Dinner:
- Chicken and vegetable soup (bone broth, chicken, carrots, celery, parsley)
- Roasted acorn squash
Snack:
- Berries with coconut flakes
Day 4
Breakfast:
- Cassava flour pancakes (unsweetened) with blueberries and a drizzle of coconut cream
- Herbal tea
Lunch:
- Grilled shrimp salad with mixed greens, cucumber, and olive oil dressing
- Steamed asparagus
Dinner:
- Roasted duck breast with garlic mashed sweet potatoes and sautéed chard
- Bone broth
Snack:
- Sliced mango or papaya
Day 5
Breakfast:
- Leftover pancake with turkey bacon (AIP-compliant) and sautéed kale
- Herbal tea
Lunch:
- Zucchini noodle bowl with shredded chicken and olive oil-garlic dressing
- Side of fermented veggies (if tolerated)
Dinner:
- Pan-seared cod with carrot mash and steamed broccoli
- Cucumber and fennel salad
Snack:
- Baked apple slices with cinnamon and coconut oil
Day 6
Breakfast:
- Savory breakfast bowl: ground lamb, sautéed spinach, cauliflower rice
- Herbal tea
Lunch:
- Bison burger (no bun) over greens with roasted butternut squash
- Side of avocado slices
Dinner:
- AIP shepherd’s pie (ground beef, carrots, celery, mashed cauliflower topping)
- Steamed green beans (if tolerated)
Snack:
- Tigernut-coconut mini muffins
Day 7
Breakfast:
- AIP smoothie: coconut milk, banana, spinach, cinnamon, and collagen peptides
- Herbal tea
Lunch:
- Grilled salmon patties with mixed greens and lemon-olive oil dressing
- Roasted carrots
Dinner:
- Roasted chicken thighs with rosemary, served with sweet potato mash and sautéed cabbage
- Bone broth
Snack:
Coconut yogurt (unsweetened) with blueberries
Some recent diets help to improve autoimmune conditions
The Mediterranean diet
It has been shown to reduce the risk of developing chronic diseases and reduce symptoms of some autoimmune diseases, such as rheumatoid arthritis. The focus in this system is on anti-inflammatory foods, such as fish, olive oil, fruits, vegetables, legumes, nuts, and seeds, and it is recommended that foods be as natural as possible, such as fish after they are caught, and homemade meals.
And because some people with autoimmune diseases may interact with the lactose, sugar or proteins in dairy products, these products can be added at a later time after making sure that their use will not cause the patient any problem.
Vegetarian diet
There is evidence that vegetarian diets can benefit those with autoimmune diseases, and in particular, the diet focuses on powerful anti-inflammatory foods, such as fruits and vegetables. After all, if you suffer from an autoimmune disease, you may find that you tolerate vegetables better when cooked. Large particles can stimulate the immune system, but when you cook, you break down the molecules.
A gluten-free diet
Gluten is the name of the protein found in some foods, such as wheat and barley, and it destroys the linings of the small intestine for people who suffer from celiac disease, which results in an autoimmune condition as it triggers an immune response.
Therefore, the only way to control celiac disease is to avoid gluten, found in bread, pasta, soups, sauces, salad dressings, and a group of other products that contain wheat, rye, and barley.
And, because many people with celiac disease also have other autoimmune diseases, using a gluten-free substance might benefit everyone. A recent study found that a gluten-free diet benefits some chronic conditions for example, thyroid problems.
In some cases, it may help improve the overall quality of someone’s diet, while a better self-diet will be different for each patient. However, experts have noted that those who take the time to check their symptoms and improve their nutrition systems achieve the best results.
Dr. Katherine Fitzgerald of Johns Hopkins University and a fellow of the National Multiple Sclerosis Society stated; many aspects of these common diets must be available in a healthy diet in general, such as eating large amounts of fruits and vegetables and eating less processed foods, these aspects may be the main strategy instead of adhering to a stricter diet protocol.
Autoimmune Paleo diet
On the other hand, the autoimmune paleo diet is an optimized version of the Paleo Diet to treat autoimmune diseases. Started by Sarah Ballantyne in early 2014. Within a year, her book became a leading seller on Amazon, with over 900 positive reviews and an average of 4.7 out of 5 stars.
Conclusion
If you’re tired of feeling bloated, foggy, or constantly inflamed, the AIP Diet Food List can be your game-changer. This isn’t just another restrictive diet—it’s a targeted healing tool designed to help you understand your body, calm your immune system, and finally get answers about your symptoms.
By committing to the elimination phase and carefully reintroducing foods, many people experience dramatic improvements in their energy levels, sleep, digestion, skin, and joint pain—often within just 30 to 90 days.
The journey isn’t always easy, but you don’t have to do it blindly. With the right AIP food list, meal plan, and a bit of patience, you can start eating with confidence again—and move toward a life with less pain and more clarity.
You deserve to feel good in your body. Let this AIP Diet Food List be your first step toward that goal.