What Can I Eat on an AIP diet?

The AIP diet involves increasing your intake of nutrient-dense, health-promoting foods while avoiding foods that may trigger your disease.

  • Organ meat and offal (aim for 5 times per week, the more the better)–read more here.
  • Fish and shellfish (wild is best, but farmed is fine) (aim for at least 3 times per week, the more the better)–read more here and here.
  • Vegetables of all kinds, as much variety as possible and the whole rainbow, aim for 8-14 cups per day
    • Green vegetables
    • Colorful vegetables and fruit (red, purple, blue, yellow, orange, white)
    • Cruciferous vegetables (broccoli, cabbage, kale, turnips, arugula, cauliflower, brussels sprouts, watercress, mustard greens, etc.)
    • Sea vegetables (excluding algae like chlorella and spirulina which are immune stimulators)
    • Edible Fungi, like mushrooms
  • Herbs and spices
  • Quality meats (grass-fed, pasture-raised, wild as much as possible) (poultry in moderation due to high omega-6 content unless you are eating a ton of fish)
  • Healthy fats (pasture-raised/grass-fed animal fats [rendered or as part of your meat], fatty fish, olive oil, avocado oil, coconut oil, palm oil[not palm kernel])
  • Fruit (keeping fructose intake between 10g and 40g daily-note that 20g is probably optimal)
  • Probiotic/fermented foods (fermented vegetables or fruit, kombucha, water kefir, coconut milk kefir, coconut milk yogurt, supplements)–read about them here and here.
  • Glycine-rich foods (anything with connective tissue, joints or skin, organ meat, and bone broth)
  • Source the best-quality ingredients you can.
  • Eat as much variety as possible.
Frans Kitchen AIP Acceptable Foods.jpg
 

Avoid the following foods

  • Grains
  • Legumes
  • Dairy
  • Refined and processed sugars and oils
  • Eggs (especially the whites)
  • Nuts (including nut butters, flours and oils)
  • Seeds (including seed oil, cocoa, coffee and seed-based spices)
  • Nightshades (potatoes [sweet potatoes are fine], tomatoes, eggplants, sweet and hot peppers, cayenne, red pepper, tomatillos, goji berries etc. and spices derived from peppers, including paprika)
  • Potential Gluten Cross-Reactive Foods
  • Alcohol
  • NSAIDS (like aspirin or ibuprofen)
  • Non-nutritive sweeteners (yes, all of them, even stevia)
  • Emulsifiers, thickeners, and other food additives
Frans Kitchen AIP Unacceptable Foods.jpg