The Autoimmune Protocol (AIP) diet is an elimination-style eating plan designed to reduce inflammation and identify food triggers in people with autoimmune conditions. Knowing exactly which foods are allowed — and which to avoid — is the most critical part of following AIP successfully.
This comprehensive food list covers both the elimination phase and the reintroduction phase, with clear categories to make grocery shopping and meal planning simple.
Reviewed by: Nutrition.io Clinical Team · Last updated April 2026
The Autoimmune Protocol (AIP) diet is a specialized elimination diet developed to help people with autoimmune diseases identify foods that trigger inflammation and immune activation. It was derived from the Paleo diet framework but is significantly more restrictive during the elimination phase.
Research published in Inflammatory Bowel Diseases demonstrated that AIP led to clinical remission in 73% of participants with Crohn's disease and ulcerative colitis after 6 weeks (Konijeti et al., 2017). A 2019 study in Cureus showed similar benefits for Hashimoto's thyroiditis (Abbott et al., 2019).
| Food | Notes |
|---|---|
| Grass-fed beef and lamb | Choose organic when possible |
| Poultry (chicken, turkey, duck) | Including skin and dark meat |
| Wild-caught fish | Salmon, sardines, mackerel, cod, halibut |
| Shellfish | Shrimp, crab, lobster, mussels, oysters |
| Organ meats | Liver, heart, kidney — extremely nutrient-dense |
| Bone broth | Homemade or store-bought without additives |
| Collagen peptides | Unflavored, from grass-fed sources |
| Food | Notes |
|---|---|
| Leafy greens | Kale, spinach, arugula, romaine, chard |
| Cruciferous vegetables | Broccoli, cauliflower, Brussels sprouts, cabbage |
| Root vegetables | Sweet potatoes, beets, carrots, parsnips, turnips |
| Squash | Butternut, acorn, spaghetti squash, zucchini |
| Alliums | Onions, garlic, leeks, shallots |
| Asparagus | Excellent prebiotic source |
| Artichokes | High in inulin fiber |
| Mushrooms | All edible varieties |
| Celery and cucumber | Great for snacking |
| Food | Notes |
|---|---|
| Berries | Blueberries, strawberries, raspberries, blackberries |
| Tropical fruits | Mango, pineapple, papaya, coconut |
| Stone fruits | Peaches, plums, cherries, apricots |
| Citrus fruits | Oranges, lemons, limes, grapefruit |
| Apples and pears | Moderate portions due to sugar content |
| Bananas and plantains | Good source of resistant starch |
| Avocado | Healthy fats and potassium |
❌ Wheat, barley, rye, oats, rice, corn, quinoa, buckwheat, amaranth, millet, sorghum
❌ Milk, cheese, yogurt, butter, ghee, cream, ice cream, whey protein
❌ Whole eggs, egg whites, egg yolks, and any products containing eggs
❌ Almonds, walnuts, cashews, peanuts, sunflower seeds, sesame seeds, chia seeds, flaxseeds, hemp seeds, pumpkin seeds
This includes nut butters, nut milks, and seed-based spices (cumin, coriander, fennel, mustard, nutmeg)
❌ Tomatoes, potatoes (white/yellow), bell peppers, chili peppers, eggplant, paprika, cayenne, goji berries
❌ Beans, lentils, chickpeas, peanuts, soybeans, peas (green and dried)
❌ White sugar, high-fructose corn syrup, agave nectar, artificial sweeteners (aspartame, sucralose, stevia)
❌ Canola oil, soybean oil, corn oil, vegetable oil, margarine, food colorings, emulsifiers (carrageenan, polysorbate 80), MSG
❌ All alcohol during elimination phase; avoid NSAIDs (ibuprofen, aspirin) as they increase intestinal permeability
After 30–90 days on the elimination phase — and once you notice symptom improvement — begin reintroducing foods systematically. The reintroduction order below moves from least likely to most likely to cause reactions.
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✅ Sweet potatoes, leafy greens, cruciferous vegetables, onions, garlic, avocados, berries, wild salmon, organic chicken, bone broth, coconut oil, olive oil, fresh herbs, fermented vegetables
❌ Bread, pasta, cereal, milk, cheese, eggs, peanut butter, tomato sauce, soy sauce, corn chips, bell peppers, white potatoes
⚠️ Hidden soy, hidden dairy (casein, whey), nightshade-derived spices (paprika in spice blends), seed oils in "healthy" products, gums and emulsifiers
The AIP (Autoimmune Protocol) diet food list includes approved foods like grass-fed meats, wild-caught fish, non-nightshade vegetables, fruits, healthy fats (olive oil, coconut oil, avocado oil), bone broth, and fermented foods. It excludes grains, dairy, eggs, nuts, seeds, nightshades, legumes, refined sugars, and processed additives during the elimination phase.
Most practitioners recommend staying on the AIP elimination phase for 30–90 days, or until you experience noticeable symptom improvement. After that, begin the systematic reintroduction phase to identify your personal trigger foods. Staying on the elimination phase indefinitely is not recommended as it may lead to unnecessary dietary restriction.
No, rice is not allowed during the AIP elimination phase because all grains (including gluten-free grains) are removed. However, white rice is one of the first grains reintroduced during Stage 4 of the reintroduction phase, and many people with autoimmune conditions tolerate it well.
AIP is based on the Paleo framework but is more restrictive. While Paleo allows eggs, nuts, seeds, nightshades, and some natural sweeteners, AIP eliminates all of these during the initial phase. AIP also places greater emphasis on nutrient-dense foods like organ meats and bone broth, and includes a structured reintroduction protocol.
AIP-compliant snacks include sliced avocado with sea salt, coconut yogurt with berries, plantain chips (cooked in coconut oil), bone broth sipped warm, turkey or beef jerky (without nightshade spices), apple slices with coconut butter, and vegetable sticks with guacamole.
This article is for informational purposes only and does not constitute medical advice. The AIP diet should ideally be followed under the guidance of a registered dietitian experienced in autoimmune conditions. Consult your healthcare provider before making significant dietary changes.