Complete List of AIP Yes and No Foods (Autoimmune Protocol)
When starting the AIP diet I was so overwhelmed with all the foods I couldn’t eat. I have so many food allergies that restricting more just felt impossible. I remember going through my kitchen and pantry searching for foods that were AIP compliant and just getting discouraged with everything that I couldn’t have. It wasn’t until I focused on the foods I could eat that I started to see the light at the end of the tunnel.
If I had any cravings for doughnuts, Chinese food, etc. I would look up an AIP compliant version and with my approved ingredients just whip it up myself! Sure, it’s a bit more time consuming, but you are on Autoimmune Protocol to heal your body. I promise, The relief from cutting these foods out is unparalleled to the extra time spent in the kitchen.
YES FOODS
VEGETABLES
All veggies are allowed except nightshades
Acorn Squash
Artichoke Hearts
Artichokes
Arugula (Rocket)
Asparagus
Avocado
Beet Top
Beets
Bok Choy
Broccoli
Brussels Sprouts
Butternut Squash
Cabbage
Carrots
Cassava
Cauliflower
Celery
Chinese Cabbage
Chicory
Collard Greens
Cucumber
Dandelion
Endive
Fennel
Green Onions
Jerusalem Artichokes
Jicama
Kale
Kohlrabi
Leeks
Lettuce
Mushrooms (All Kinds)
Mustard Greens
Okra
Onions
Parsley
Parsnips
Pumpkin
Radicchio
Radish
Rapini
Romaine Lettuce
Rutabaga
Seaweed (All Sea Vegetables, but avoiding Algae (including chlorella and spirulina)*)
Spaghetti Squash
Spinach
Squash
Sweet Potato
Swiss Chard
Taro
Turnips
Turnip Greens
Watercress
Yellow Crookneck
Squash
Yellow Squash
Yam
Zucchini
HERBS AND SPICES
Basil
Bay leaves
Chamomile
Chives
Cilantro
Cilantro
Cinnamon
Cloves
Dill
Fennel
Garlic
Ginger
Lavender
Lemongrass
Mace
Marjoram
Mint
Onion
Oregano
Parsley
Peppermint
Rosemary
Saffron
Sage
Sea salt
Tarragon
Thyme
Turmeric
Vanilla bean
Wasabi powder
FRUIT
Apples
Apricot
Avocado
Bananas
Blackberry
Blueberry
Cantaloupe
Cherries
Clementine
Coconut
Cranberry
Dates
Figs
Grape
Grapefruit
Guava
Honeydew
Huckleberry
Kiwi
Lemon
Lime
Lychee
Mango
Melon
Nectarine
Olive
Oranges
Papaya
Passion Fruit
Peaches
Pears
Persimmon
Pineapple
Plums
Pomegranates
Rhubarb
Star Fruit
Strawberry
Tangerine
Watermelon
MEAT
Opt for grassfed
Alligator
Beef
Bison
Boar
Bone broth
Chicken
Deer
Duck
Elk
Goat
Goose
Lamb
Organ meats (OFFAL)
Pork
Rabbit
Sheep
Turkey
Veal
FISH & SEAFOOD
Opt for wild caught vs. farm raised
Anchovies
Bass
Clams
Cod
Crab
Crawfish
Eel
Grouper
Haddock
Halibut
Lobster
Mackerel
Mahi Mahi
Monkfish
Mussels
Octopus
Oysters
Perch
Prawns
Salmon
Sardines
Scallops
Shrimp
Sole
Snapper
Sole
Swordfish
Trout
Tuna
FATS
Avocado oil
Beef tallow
Chicken fat
Coconut oil
Duck fat
Olive oil
Palm oil
Palm shortening
SWEETENERS
Coconut sugar
Coconut syrup
Dates
Dried Fruit (with no added sugar)
Fruit spreads and jams (made with approved ingredients)
Honey
Maple sugar
Maple syrup
Red palm oil
FERMENTED FOODS
Water kefir
Coconut kefir
Coconut yogurt
Fermented sauerkraut
Kombucha (Skip ones with copious amounts of sugar)
COOKING AND BAKING ITEMS
Agar agar
Applesauce
Apple cider vinegar
Arrowroot powder
Baking soda
Banana flour
Capers
Carob powder
Coconut aminos
Coconut butter
Coconut cream
Coconut flour
Coconut milk (no thickeners)
Coconut vinegar
Coconut water
Cream of tartar
Fish oil
Gelatin
Plantain flour
Pumpkin puree
Shredded coconut
Sweet potato flour
Tapioca starch
Tigernut flour
Water chestnut flour
NO FOODS
SWEETENERS
Sugar
High Fructose Corn Syrup
Artificial Sweeteners
Agave
Maltodextrin
Corn Syrup
Molasses
Date sugar
Rice Syrup
Stevia
FATS
Canola oil
Corn oil
Cottonseed oil
Grapeseed oil
Margarine
Palm kernel oil
Peanut oil
Soybean oil
Shortening
Sunflower oil
Safflower oil
GRAINS (ALL)
Amaranth
Barley
Buckwheat
Bulgur
Corn
Farro
Kamut
Oats
Quinoa
Rice
Rye
Sourghum
Spelt
Teff
Wheat
Nuts and Seeds (ALL)
Almonds
Brazil Nuts
Cashew
Chestnut
Chia
Cocoa
Flax
Hazelnuts
Hemp
Macadamias
Pecans
Pine Nuts
Pistachios
Poppy seeds
Pumpkin Seeds
Sesame Seeds
Sunflower Seeds
Walnuts
SPICES THAT ARE SEEDS
Allspice
Anise Seed
Annatto Seed
Caraway
Cardamom
Cayenne pepper
Celery Seed
Chinese Five-Spice Powder
Coriander Seed
Cumin
Curry
Dill Seed
Fennel Seed
Fenugreek
Garam masala
Mustard Seed
Nutmeg
Paprika
Red pepper flakes
Star anise
Sumac
Vanilla seeds
DAIRY
Butter
Buttermilk
Cheese
Cottage cheese
Cream
Cream cheese
Frozen yogurt
Ghee
Goat butter
Goat cheese
Goat milk
Ice cream
Milk
Sour cream
Whey
Yogurt
LEGUMESAdzuki beans
Black beans
Black eyed peas
Calico beans
Cannellini beans
Chickpeas (garbanzo beans)
Green beans
Fava beans
Kidney beans
Lentils
Lima beans
Mung beans
Navy beans
Peanuts
Peas
Pinto beans
Red beans
Snow Peas
Soybeans (or any soy for that matter.. tofu, soymilk, etc.)
Sugar Snap Peas
White Beans
NIGHTSHADE VEGETABLES
Ashwagandha
Bell peppers
Eggplant
Goji berries
Gooseberries
Ground cherries
Huckleberries
Peppers
Potatoes
Tomatoes
Tomatillos
Tamarillos