Foods to Include in the AIP Diet Plan

What is the Autoimmune Protocol Diet?

The Autoimmune Protocol (AIP) Diet is specifically designed to help individuals with autoimmune disorders by reducing inflammation and promoting gut healing. This diet removes foods that could trigger inflammatory responses in the digestive system. Autoimmune diseases occur when the immune system mistakenly attacks the body’s own cells and tissues, mistaking them for foreign invaders. Conditions such as rheumatoid arthritis, Crohn's disease, lupus, celiac disease, and psoriasis are among those that may benefit from the AIP diet, which eliminates foods that could aggravate these disorders.

How Does the AIP Diet Function?

The AIP diet begins with a strict elimination phase, where potential irritants that may affect the gut and immune system are completely removed. As the body's autoimmune response improves, foods are slowly and methodically reintroduced. This allows individuals to assess how each food affects their body and whether it contributes to inflammation or healing. The ultimate aim is to identify and permanently eliminate foods that cause adverse reactions, thereby resetting the immune system, reducing inflammation, and restoring gut health.

Foods to Avoid on the AIP Diet

These are the foods that may trigger autoimmune flare-ups in some individuals, and they are completely removed during the initial phase of the AIP diet.

• Eggs
• Dairy
• Grains
• Beans
• Legumes (including peanuts, soy, hummus)
• Coffee
• Chocolate
• Nuts and seeds (including seed-based spices like cumin and fennel)
• Nightshades (tomatoes, white potatoes, peppers, and eggplant)
• Spices from capsicums (including cayenne, chili powder, paprika, chili pepper flakes)
• Vegetable and canola oils
• Processed foods
• Refined sugars (and alternative sweeteners)
• Food additives and chemicals
• Alcohol

Foods You Can Enjoy on the AIP Diet

On the AIP diet, it's essential to focus on nutrient-dense foods, as many common nutrient sources are eliminated. Incorporating a variety of fresh vegetables, wild-caught fish, fermented foods, organ meats, and bone broth is key. The diet primarily revolves around meat and vegetables, resembling the paleo diet but with stricter limitations. For instance, unlike the paleo diet, the AIP diet excludes tomatoes and nuts.

• Grass-fed meats (including nutrient-dense organ meats)
• Wild-caught fish and seafood
• Herbs
• Leafy green vegetables (spinach, endive, herbs, etc.)
• Cruciferous vegetables (broccoli, cauliflower, kale, etc.)
• Root vegetables (carrots, sweet potatoes, pumpkins, etc.)
• Fermented vegetables
• Sea vegetables
• Avocados
• Fruit: berries, citrus fruit, apples, cherries, etc.
• Olive oil and coconut oil
• Vinegar with no sugar added (balsamic, red wine, cider vinegar)

Before starting any restrictive diet like the AIP, it's advisable to consult with a healthcare provider or dietitian. They can help tailor the diet to your specific needs, ensuring that you meet your nutritional requirements and address concerns such as elevated levels of saturated fats or cholesterol. Once you're ready to begin, here are some AIP-approved recipes to get you started:

AIP Diet-Friendly Recipes

Nomato Sauce (Tomato-Free Marinara)

Here’s a tomato-free marinara sauce alternative for those following the AIP diet. This version swaps tomatoes for kabocha squash, carrots, and beets. As the recipe explains, "More people are turning to the autoimmune paleo protocol (AIP) today. This version of the paleo diet removes nightshades (including tomatoes) to help reduce leaky gut and autoimmune issues. But let's be honest, Italians can’t live without their tomato sauce!"

Get the Recipe: Nomato Sauce (Tomato-Free Marinara)

AIP-Friendly Tapioca Porridge (Grain-Free & Paleo)

"This creamy vanilla-maca tapioca porridge, topped with a tangy rhubarb and raspberry sauce, is one of my go-to grain-free breakfast options," shares the recipe creator. "Whether you're on the AIP diet, need to avoid grains, or just want a rich and smooth breakfast porridge, this is the perfect recipe. I’ve made sure it’s allergy-friendly, catering to a wide range of dietary restrictions."

Get the Recipe: AIP-Friendly Tapioca Porridge (Grain-Free & Paleo)

Apple Fennel Casserole with a Coconut-Turmeric Flavor Boost

This simple and delicious casserole combines fennel, apple, and carrot with coconut milk and turmeric, creating a quick vegetarian side dish that's both paleo- and AIP-friendly.

Get the Recipe: Apple Fennel Casserole with a Coconut-Turmeric Twist

Savory Sweet Potato Fries

Sweet potatoes take the place of regular potatoes in this fry recipe. "This is the best method for baking sweet potato fries in terms of time and temperature," says Angela Boyd. "They turned out perfectly." Pair them with the avocado mayo recipe below for the perfect combo.

Get the Recipe: Savory Sweet Potato Fries

Coconut-Crusted Taro Fries

"For all the AIP followers, those who are sensitive to nightshades, and anyone who loves a healthy fry, this recipe is a must-try," says Little Bites of Beauty. "Yams are a fantastic potato substitute, but when you want something a bit starchier and less sweet, taro is a perfect alternative!"

Get the Recipe: Coconut-Crusted Taro Fries

Karen's AIP Avocado Mayo

"A tasty AIP-friendly substitute for traditional mayo," says Karen, the recipe creator. "It's ideal for dipping those crispy sweet potato fries!"

Get the Recipe: Karen's AIP Avocado Mayo

Rosemary Roast Chicken

With just a few simple ingredients, you can create a tender, whole-roasted chicken infused with the aromatic flavors of rosemary and onion.

Get the Recipe: Rosemary Roast Chicken

Simple Roasted Broccoli

This recipe couldn’t be easier! "The roasted sliced stems are my favorite part," shares Karen.

Get the Recipe: Simple Roasted Broccoli

For more information about the Autoimmune Protocol diet, visit The Paleo Mom, a blog by Sarah Ballantyne, who played a key role in popularizing the AIP Diet. Ballantyne, with a Ph.D. in medical biophysics from the University of Western Ontario, has authored several books and cookbooks focused on AIP and the paleo diet.

Looking for more options? Head over to Dinogo.com and use the ingredient search tool to tailor your results to your needs.