Foods You Should Be Eating – People’s Choice Beef Jerky

The Autoimmune Protocol Diet (AIP Diet) advocates consuming whole foods such as fresh fruit, vegetables, minimally processed animal products, minimally processed vegetable oils, fermented probiotic-rich foods, non-seed derived spices, and natural vinegar. 

The AIP diet is similar to the paleo diet and paleo approach (sometimes referred to as the Paleo Autoimmune Protocol) in the types of foods allowed and avoided. However, it is more strict and focuses on autoimmune wellness. 

Certain foods such as sea salt, saturated fats, coconut-based foods, and natural sugars such as honey and maple syrup are allowed, but some protocols recommend moderate consumption. Furthermore, some protocols advise limiting fruits and vegetables with a high glycemic index.

Let’s dive into the food list!

Enjoy These Foods on the AIP-Diet:

AIP-Compliant Animal Proteins and Animal Products

Well sourced, high-quality meat and fish products provide the body with protein, healthy fats, and energy. Grass-fed, grass-finished, pasture-raised, and wild-caught are all preferred proteins when possible but not required. Aim to purchase the highest quality of animal protein that you can find and afford. 

AIP-approved animal proteins and products to enjoy: 

• Anchovies
• Tilapia
• Salmon 
• Tuna
• Mackerel
• Clams
• Shrimp
• Bone broth
• Pork
• Duck
• Turkey 
• Beef Jerky
• Cod
• Bone marrow
• Duck lard
• Scallops
• Sardines
• Offal
• Lamb
• Bison
• Beef tallow
• Chicken 
• Grass-fed beef
• Oysters
• Crab
• Organ meats
• Elk
• Lobster
• Mussels
• Goat

AIP-Compliant Vegetables 

The majority of vegetables are AIP approved, except for nightshade vegetables. Non-starchy vegetables are nutrient-dense foods filled with vitamins, minerals, and fiber! 

AIP-approved vegetables to enjoy: 

• Celery
• Brussels sprouts
• Leeks
• Cucumber
• Broccoli
• Green onions/scallions
• Mushrooms
• Onions
• Sweet potato
• Butternut squash
• Fennel
• Taro
• Turnips
• Avocado
• Asparagus
• Okra
• Parsley
• Parsnips
• Radish
• Kohlrabi
• Cabbage
• Jicama
• Chicory
• Watercress
• Pumpkin
• Cassava
• Summer squash
• Bok choy
• Winter squash
• Rutabaga
• Seaweed
• Herbs: cilantro, basil, thyme, oregano, parsley, etc.  
• Leafy greens: spinach, kale, romaine lettuce, swiss chard, arugula, mustard greens, etc.
• Beets
• Zucchini
• Radicchio
• Spaghetti squash
• Acorn squash
• Carrots
• Yams
• Cauliflower
• Artichokes

AIP-Compliant Fruits

While fruit is filled with healthy fiber and antioxidants, it’s also notably high in natural sugars. Fruits are also an excellent source of fiber!

AIP-approved fruits to enjoy: 

• Lemon
• Guava
• Cantaloupe
• Cherries
• Mango
• Cranberries
• Watermelon
• Coconut
• Oranges
• Pears
• Dates
• Grapefruit
• Strawberries
• Bananas
• Olives
• Kiwi
• Figs
• Lychee
• Blueberries
• Grapes
• Pineapple
• Melon
• Persimmons
• Raspberries
• Pomegranates
• Tangerines
• Apricots
• Papaya
• Lime
• Nectarines
• Star fruit
• Rhubarb
• Peaches
• Apples
• Passion fruit
• Mandarins
• Plantain chips
• Plums
• Blackberries

Minimally Processed AIP-Approved Fats and Vinegar

The AIP Diet excludes heavily processed fats and seed oils, but a handful of minimally processed heart-healthy fats are permitted.  

AIP-approved fats and vinegar to enjoy:

• Olive oil
• Coconut oil 
• Coconut butter
• Avocado oil
• Palm oil

AIP-Compliant Natural Vinegars and Fermented Foods 

Fermented foods are encouraged by the AIP Diet due to their probiotic-rich nature and gut-healing properties since autoimmune disorders are commonly associated with Leaky Gut Syndrome,  and other gut issues.

AIP-approved fermented health foods and beverages to enjoy:

• Water kefir
• Coconut milk kefir 
• Coconut yogurt
• Kombucha
• Pickled veggies
• Sauerkraut
• Kimchi
• Apple cider vinegar
• Red wine vinegar

AIP-Approved Herbs & Spices

• Turmeric
• Dill
• Ginger
• Sage
• Chives
• Basil
• Rosemary
• Bay leaf
• Peppermint
• Garlic
• Cinnamon
• Thyme
• Parsley
• Saffron
• Cilantro
• Mint

AIP-Compliant Specialty Pantry Staples

• Tigernut flour
• Herbal tea
• Green tea
• Cassava flour
• Dried fruit
• Date sugar
• Tapioca starch
• Arrowroot starch
• Plantain flour
• Coconut sugar
• Coconut flour
• Carob powder
• Honey
• Coconut aminos

Foods to Avoid

The AIP Diet eliminates nuts, seeds, grains, legumes, dairy, eggs, food additives, nightshade family vegetables, and processed foods such as processed vegetable oils and processed sugars during the elimination phase of the diet. You should also avoid consuming certain drugs such as tobacco, alcohol, and caffeine.

It’s believed that eliminating these foods will help reduce inflammation and improve the gut lining, as well as overall gut health. Eventually, you will reintroduce foods (in the reintroduction phase) to determine which foods cause inflammation. Ultimately, you’ll escape the maintenance phase and eliminate triggering foods from your diet permanently. 

Avoid These Foods:

• Grains such as wheat, barley, rice, oats, rye, etc. This includes foods derived from grains, such as bread, pasta, and cereal.
• Legumes such as lentils, beans (garbanzo beans, black beans, grean beans, etc.), soy, peas, etc. This includes foods derived from legumes such as tofu, tempeh, and certain faux meats.
• Nightshade family vegetables: eggplants, bell peppers, potatoes, tomatoes, tomatillos, etc.
• Eggs
• Dairy such as cow’s, goat’s, and sheep’s milk. This includes foods derived from these kinds of milk such as butter, cream, cheese, ghee, and protein powders.
• Nuts and seeds such as coriander, cumin, anise, fennel, fenugreek, mustard, and nutmeg, and including all foods derived from nuts and seeds such as flours, butter, or oils. This also includes cocoa and seed-based spices. 
• Processed foods 
• Refined carbohydrates
• Natural nightshades such as date sugar and goji berries
• Refined vegetable oils, nut oils, and seed oils
• Nightshade spices such as paprika, and chili pepper
• Seed-based spices such star anise, coriander, celery seed, and cumin
• Highly processed vegetable oils such as rapeseed, canola, corn, cottonseed, safflower, soybean, or sunflower oils
• Refined sugars and processed sugars such as cane sugar, beet sugar, corn syrup, brown rice syrup, and barley malt syrup
• Preservatives, thickeners, flavorings, emulsifiers, coloring, and other food additives such as guar gum
• Artificial sweeteners such as xylitol and mannitol
• Certain drugs such as alcohol, caffeine, and tobacco
• NSAID’s such as Ibuprofen and aspirin

Who Is Aip For?

The Autoimmune Protocol Diet is for people suffering from an autoimmune condition. While there are hundreds of autoimmune disorders, the most common are:

• Multiple Sclerosis
• Guillain-Barré Syndrome
• Type 1 Diabetes
• Inflammatory Bowel Disease
• Hidradenitis Suppurativa
• Rheumatoid Arthritis
• Hashimoto’s Disease (Hashimoto’s Thyroiditis)
• Narcolepsy
• Celiac Disease
• Ulcerative Colitis
• Alopecia Areata 
• Psoriasis
• Graves’ Disease
• Crohn’s Disease
• Lupus
• Adrenal Fatigue

The Autoimmune Protocol Diet is also an excellent choice for those looking to lose weight, feel better, and improve their gut microbiome, immune system, and digestive system. Just be sure to consult your primary healthcare provider before making any drastic changes. 

The Bottom Line

The Autoimmune Protocol Diet (AIP Diet) is an anti-inflammatory elimination diet that replaces foods that trigger negative autoimmune responses with nutrient-dense foods believed to help heal and reduce symptoms associated with autoimmune disorders and chronic illness.  

Want to learn more about the AIP Diet? Check out our AIP Beginner’s Guide for a comprehensive overview. You might learn a thing or two! And, feel free to create an AIP Diet meal plan and grocery store shopping list for yourself based on the foods to eat above–it will come in handy if you’re just starting your AIP journey! 

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About The Author

Sara Bianchetti

A food fanatic and lover of all things beef. You can find Sara loving on her dog Pearl, exploring new wine bars, or experimenting with makeup as she has an unhealthy obsession with all things beauty.

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AIP Diet Food List (With a Free Printable PDF!)

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When I first heard about the Autoimmune Protocol (or AIP) diet, I felt the same way that most do… overwhelmed! What the heck was okay to eat? What wasn’t allowed? I have tons of AIP recipes on my blog, and now I’m excited to be sharing a complete AIP diet food list along with printable PDF guides, and explanations as to why certain foods are and are not compliant.

Table of Contents

First, what is the AIP diet?

The autoimmune protocol diet is designed to lower inflammation to allow the body to heal. It’s meant to be a short-term protocol to allow inflammation to reduce while healing autoimmune disease. You can read a full guide to the autoimmune protocol here! 

Does the AIP diet work for everyone that has an autoimmune disease? No. Does it help many? Yes!

There are so many other factors in healing autoimmune disease rather than just diet alone, such as addressing infections and imbalances, sleep, stress reduction, movement, lifestyle changes, and more. We can’t expect diet alone to heal everything.

However, food has a powerful impact that cannot be denied. In this blog post, we’re going to be focusing specifically on the foods that are allowed and not allowed on the autoimmune protocol, and a brief explanation as to why.

And for quick reference, I’ve also included PDF printable guides to take along with you and even fit in your wallet!

Vegetables

Why they’re important …

Both vegetables and herbs are rich in phytonutrients, and fiber that allow our bodies to thrive! Though the AIP diet still included animal protein, it’s still highly plant-centric as it suggests up to 9 servings of vegetables a day.

Here are the vegetables that are allowed…

• Artichoke
• Arugula
• Asparagus
• Avocado
• Beets
• Broccoli
• Brussels
• Bok Choy
• Cabbage
• Carrots
• Cauliflower
• Chard
• Cucumber
• Fennel
• Jicama
• Kale
• Leek
• Lettuce
• Mushroom
• Onion
• Parsnip
• Rutabaga
• Spinach
• Squash
• Sweet potato

Get the asparagus recipe pictured below.

Herbs & spices

• Basil
• Bay leaf
• Chives
• Cilantro
• Cinnamon
• Dill
• Ginger
• Garlic
• Mint
• Parsley
• Peppermint
• Rosemary
• Saffron
• Sage
• Thyme
• Turmeric

Fruits

Why they’re important …

Fruits are fiber-rich and many contain antioxidants that protect the cells from damage. It’s recommended to not overdo fruit and to stick to around two servings a day.

• Apple
• Apricot
• Avocado
• Banana
• Berries
• Cherry
• Citrus
• Coconut
• Date
• Fig
• Grape
• Kiwi
• Mango
• Melons
• Peach
• Pear
• Persimmon
• Plum
• Pineapple
• Pomegranate
• Watermelon

Proteins

Why they’re important …

High-quality animal protein provides us minerals, healthy fats, and much-needed energy. Animal protein is highly debated, but the AIP diet advocates for animal protein as a healing food. High-quality choices like grass-fed, pasture-raised and wild-caught are preferred when possible, but do the best you can!

• Beef
• Bison
• Bone broth & organ meats
• Chicken
• Duck
• Fish
• Lamb
• Shellfish
• Pork
• Turkey
• Venison

Fats

Why they’re important …

Healthy fats regulate the inflammation process in our body, act as a carrier for nutrients, and allow us to stay satiated! Healthy fats are incredibly important to include at every meal to keep you full, and keep your body on a healing path.

• Avocado oil
• Beef tallow
• Chicken fat
• Coconut oil
• Olive oil
• Palm oil

Click to get the cilantro avocado lime sauce recipe pictured below.

Pantry Staples

• Apple cider vinegar
• Arrowroot starch
• Carob powder
• Cassava flour
• Coconut flour
• Coconut sugar
• Dried fruit
• Honey
• Tapioca starch
• Tigernut flour

Foods Not Allowed on the AIP Diet

Gluten & Grains

Why they’re not compliant…

Those suffering from autoimmunity are also dealing with some level of intestinal permeability. Gluten and grains can promote intestinal permeability (or a leaky gut) and are best avoided while you’re trying to allow the body to heal.

• Amaranth
• Barley
• Buckwheat
• Bulger
• Corn
• Millet
• Oat
• Quinoa
• Rice
• Rye
• Sorghum
• Spelt
• Wheat

Dairy

Why it’s not compliant…

Dairy can impact the integrity of the gut lining and stimulate allergies and inflammation. High quality dairy may be fine in moderation for some after healing, but it’s avoided during the AIP diet.

• Butter
• Cheese
• Cream
• Ghee
• Milk
• Yogurt

Legumes

Why it’s not compliant…

Legumes like beans can be damaging to the gut lining and are best avoided while trying to heal.

• Black beans
• Chickpeas
• Fava beans
• Kidney beans
• Lentils
• Lima beans
• Peanuts
• Soybeans

Nightshades

Why it’s not allowed…

Nightshade vegetables can trigger inflammation, especially in those with joint issues.

• Eggplant
• Goji Berries
• Ground cherries (not regular cherries)
• All peppers (spicy peppers, bell peppers, etc.)
• All red spices
• Potato
• Tomato
• Tomatillo

Nuts & Seeds

Why it’s not compliant…

Nuts and seeds (and seed spices below) can be inflammatory to the gut lining. These are often safely reintroduced when they’re properly soaked and sprouted.

• Almond
• Brazil nut
• Canola
• Cashew
• Chia
• Coffee
• Cocoa
• Flax
• Hazelnut
• Hemp
• Pecan
• Pine nuts
• Pistachio
• Pumpkin
• Safflower
• Sesame
• Sunflower
• Walnut

Seed & berry spices 

• Allspice
• Anise
• Caraway
• Celery seed
• Cumin
• Fennel seed
• Mustard
• Nutmeg
• Black Pepper
• Poppy Seeds

All Alcohol

Why it’s not compliant…

Alcohol just doesn’t promote healing. It may be enjoyed in moderation after healing has taken place.

All eggs 

Why it’s not compliant…

Eggs are one of the most common allergens and can irritate the gut.  Yolks are less irritating than whites, and many are able to reintroduce yolks more easily than whole eggs.

All additives and sugar

Why it’s not compliant…

Additives like gums, food dyes, and sugars don’t promote healing. Natural sugars like honey, maple syrup, and coconut sugar are fine in moderation.

Is this all overwhelming? Grab my wallet size cheat sheet!

Okay, that was a lot. Even those that have been in the AIP community for years still question some of the nitty-gritty when it comes to what is and is not compliant. You don’t have to memorize this list front and back!

If you’re just starting out with an AIP diet and just need the high-level basics, I have a cute little baby wallet-sized cheat sheet for you to stash in your purse or pocket.

Download the wallet-sized cheat sheet here!

Get more support for putting meals together…

My blog is packed with tons of recipes for the AIP diet to make all of this easier! However, it can still hard to put into practice…

That’s why I created my guide the 30-Day Autoimmune Makeover! It’s an easy to follow 30-day guide focused on making over your lifestyle with autoimmunity that includes lifestyle recommendations, 30 days of meal plans, shopping lists, easy and delicious AIP recipes! Get your copy here!

Remember… it’s not all about food.

Again, food is important, but it’s not everything. Stress, lifestyle, sleep, and more are all important factors for healing. Be sure to stay tuned for more about healing autoimmunity, and check out my podcast for tons of other helpful info 🙂

Making a protocol: what you need to know about the popular AIP diet

Everything you know is a lie

Vika Arakelyan

October 18, 2019 10:00

for weight loss, but for recovery. Recently, in the recommendations of bloggers-nutritionists, an autoimmune paleoprotocol is increasingly common, and nutrition services are releasing a special AIP menu. We understand what it is and who is suitable for this type of food.

The autoimmune paleoprotocol is based on the paleo diet and is a stricter version of it. The Paleo diet is a return to the Paleolithic era, when our ancestors were hunters and gatherers. The first theorist of such a diet was the gastroenterologist Walter L. Wegtlin. In the 70s of the last century, he suggested that human genetics had hardly changed since the beginning of agriculture (10-15 thousand years ago) and the body of a modern person is still better adapted to the Paleolithic diet.

The traditional Paleo diet and its offshoots are based on the hypothesis of paleo deficiency, a kind of complex syndrome of reduced quality of life and a tendency to various diseases. It is important to note that paleodeficiency is a term not from medicine, but from physiological anthropology. It is believed that such a deficiency is caused by significant differences in the way of life of us and our ancestors. For example, a modern person receives less daylight, and at night in an urban environment, on the contrary, it is not dark enough. Also, paleodeficiency theorists believe that we may be affected by a reduced amount of contact with a variety of non-pathogenic microbes: simply put, the modern world is too sterile. And, of course, nutrition is considered one of the key factors of deficiency: Paleolithic people did not eat refined industrial products, but received all the nutrients from meat, vegetables and fruits.

The principle behind the Paleo diet is quite simple.

When you look at a product, you have to ask yourself the question: would a caveman eat it?

If the answer is yes, you can eat. If not, it is recommended to refrain from the product. The principle of AIP is more complicated – here the emphasis is on the fight against autoimmune diseases, so the diet itself is aimed at eliminating foods that provoke inflammation . The basis of nutrition in AIP is meat, fish and seafood, all types of vegetables (except nightshade), fruits, fermented foods, bone broths and herbs. There are many restrictions: you cannot eat dairy and soy products, eggs, legumes, nuts and seeds on AIP. All refined foods, sugar and sweeteners, canned food, coffee and alcohol are strictly excluded. In addition, AIP differs from the regular Paleo diet in that it also includes lifestyle adjustments. It is necessary to observe sleep hygiene, control stress levels and engage in moderate physical activity.

Who needs AIP? Do healthy people need it?

“Paleo-AIP is usually recommended for any autoimmune disease – autoimmune thyroiditis, arthritis, Crohn’s disease, etc. Increased intestinal permeability (leaky gut) is the main trigger in the development of an autoimmune disease. Products recommended for AIP support healthy levels of beneficial microorganisms. Products that damage or destroy the intestinal mucosa are completely excluded, while anti-inflammatory food groups are included in the diet.

For some, the autoimmune protocol is a temporary measure, for others it is a lifelong one. Food for Paleo-AIP is seen as therapy. The extent to which nutrition affects the body depends on the disease itself – from simply improving the quality of life and alleviating symptoms to a complete cure for an autoimmune disease. It all depends on how long a person has been fighting the disease, how aggressively it behaves. The presence of concomitant pathologies and genetic factors also influences.

It is useful for even a healthy person to follow the AIP for about 1 month a year. But Specialist must prescribe any strict restrictive diet. But such a diet is not suitable for people with intolerance and allergies to products included in paleo-AIP. Also, do not introduce drastic changes in nutrition during pregnancy and breastfeeding.

The Paleo AIP diet is based on vegetables and protein, which means that this type of diet is consistent with the main recommendations for healthy eating. At the same time, such a diet includes quite a few restrictions that can adversely affect health. So, doctors recommend adherents of this type of diet to carefully monitor the level of calcium. And people with osteoporosis or a predisposition to it are recommended to completely abandon paleo diets.

It is also important to understand that paleo-AIP, like many other elimination diets, is not well understood.

3 reasons to treat the paleoautoimmune protocol with healthy criticism

Leaky gut is a syndrome not recognized in world medical practice

The so-called leaky gut syndrome is not an existing medical diagnosis. It is not in the ICD, and official medical organizations warn that the concept of leaky gut is mainly used by representatives of alternative medicine. The latter argue that too high permeability of the intestinal wall allows toxins and harmful microorganisms to enter the bloodstream, thereby causing inflammatory reactions and autoimmune diseases.

Official medicine recognizes that under certain circumstances (for example, when taking aspirin or ibuprofen), intestinal permeability may increase. But this leads to local inflammation – there is no reliable data on more serious consequences.

Cavemen also had autoimmune diseases

The main idea of ​​paleo diets, in particular paleo-AIP, is that autoimmune diseases are a consequence of our modern diet rich in carbohydrates and refined foods. But anthropologists may argue with this statement. Genetic studies show that our evolutionary Neanderthal cousins ​​may have suffered from Crohn’s disease and psoriasis.

The presence of arthritis in Neanderthals (whose diet, by the way, consisted mainly of meat) is a well-known fact. It so happened that the first Neanderthal skeleton found belonged to a man who suffered from this disease.

We cannot know for sure what Paleolithic people ate.

It is important to understand that the diet of prehistoric people was very different from what Paleo dieters eat today. It is unlikely that our ancestors ate avocado bowls with chia seeds. The vegetable basis of their diet could be ferns or cattails – not the most frequent products on the shelf of a modern supermarket.

In addition, the main principles of the Paleo diets were based on average dietary data of contemporary hunter-gatherer communities, not on historical facts. After all, everything we can know about the diet of our ancestors is based on a limited number of archaeological finds.

By the way, traces of cereals and tuberous plants are found on the remains of Neanderthal teeth, so even before the Paleolithic, representatives of the genus Homo were not averse to treating themselves to carbohydrates.

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Autoimmune protocol

Autoimmune protocol

AIP or autoimmune protocol is a special diet aimed at reducing the severity of autoimmune reactions. It is a logical continuation (tightening) of the so-called Paleo diet (paleontological).

The Paleo diet prescribes eating the way people did during the Paleolithic era, which began about 2.5 million years ago. Then people ate meat, fish, vegetables, fruits, and products such as milk, grains, legumes were introduced into the diet much later.

The autoimmune protocol includes avoiding gluten, milk, and refined sugar. The elimination of food groups is mandated, including grains, legumes, nightshades, dairy products, eggs, coffee, alcohol, nuts and seeds, refined/processed sugars, oils, and nutritional supplements.

The autoimmune protocol diet may include several phases.

The initial phase involves the elimination of several food groups, including grains, legumes, nightshades, eggs, dairy products, nuts and seeds, coffee, alcohol, refined and processed sugars and industrial seed oils, as well as dietary supplements and non-steroidal anti-inflammatory drugs. Preference is given to fresh, nutritious foods. This initial phase focuses on fermented foods, probiotics, and bone broth, as well as lifestyle factors such as physical activity, stress management, quality sleep, and building a support system.

The initial elimination phase is followed by a maintenance phase during which elimination of these food groups is maintained until symptomatic improvement occurs.

The phased reintroduction of excluded food groups is the last phase, which allows only those unique food or food groups associated with symptoms and possibly also exacerbation of the disease to be identified and excluded.

Despite data supporting clinical improvements with the use of dietary therapy in autoimmune diseases, we have less evidence evaluating the impact of dietary interventions on patients’ quality of life. Nutrition-related quality of life is a new concept that specifically assesses the psychosocial factors surrounding eating behavior.

Numerous clinical trials have been conducted evaluating the use of dietary interventions in various autoimmune diseases, including inflammatory bowel disease (IBD), multiple sclerosis, psoriasis, celiac disease, autoimmune thyroiditis, and rheumatoid arthritis.