• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Grass Fed Salsa

  • Bloglovin
  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Recipes
  • Wellness
    • Autoimmune Protocol
    • Beauty
    • Detox
    • Essential Oils
    • Nutrition
    • Wellness Entrepreneur
  • Programs
    • Courses & Ebooks
    • Student Log In
  • About
    • Work With Us
  • Contact
  • Business
    • Biz Building Tips
    • Podcast
    • Online Course
Home » Autoimmune Protocol » AIP Diet: What You Need To Know (+ free AIP Foods List)

AIP Diet: What You Need To Know (+ free AIP Foods List)

Published January 6, 2019. Last modified August 16, 2019 By Anne 6 Comments

1270 shares

Whether you’re a brand new or long-time reader of my blog, chances are, you’ve seen the “AIP Diet” somewhere during your internet browsing.

If you're munching on an AIP-compliant snack as you read this (might I suggest my chocolate dipped berry protein bars?), you might feel like you can skip this article. However, I invite you to stick around – you never know when you’ll learn something new that could take you healing to a whole other level.

What is the AIP Diet (aka the Autoimmune Protocol or Autoimmune Paleo diet)? Plus, a free printable AIP Foods list!

What is the AIP Diet?

The Autoimmune Protocol Diet, or the Autoimmune Paleo Diet is well-researched, nutrient-based elimination diet to help reduce inflammation. It was developed for those of us suffered by autoimmunity, a condition in which the body’s immune response attacks its own cells. However, it can benefit anyone with chronic inflammation.

When someone mentions the AIP diet, the first thing to come to mind is the list of off limits foods. This list includes common inflammatory foods like grains, dairy, and soy. It also includes some that are otherwise very healthy, like nuts and seeds, nightshades, and eggs.

The AIP diet also focuses on adding high-quality nutrient-rich foods like wild-caught coldwater fish (salmon, sardines, mackerel), leafy green vegetables, and high-quality fats like coconut oil, avocado oil, and even pasture raised lard.

The AIP Diet (aka autoimmune paleo diet) might sound like just another elimination diet, but it’s much more than that.

Beyond an enjoy/avoid foods list, the autoimmune paleo diet focuses on reducing the overall stress burden on your body. This includes:

  • reducing toxic exposure,
  • prioritizing good sleep,
  • replacing high-intensity exercise with restorative movement,
  • and spending time with people you love.  

What is the AIP Diet (aka the Autoimmune Protocol or Autoimmune Paleo diet)? Plus, a free printable AIP Diet Foods list!

I’m already gluten-free, now are you telling me I have to give up eggs forever?!

No! Forever giving up your favorite foods is not the goal of the autoimmune paleo diet.

The AIP diet is done in phases. This helps to maximize healing, andmaximize the foods that you can bring back into your diet. You’ll remove the “avoid” foods from your diet for at least 30 days, or until you see a reduction in symptoms.

When you’ve been feeling better for a couple of weeks, you start using a phased approach to reintroductions. This phased approach starts by reintroducing the least inflammatory and most nutrient-rich foods. You’ll introduce one food at a time, tracking any flares or worsening of symptoms in the three days following reintroduction.

Click here to get the AIP Cilantro Avocado Mayo recipe pictured below.

Get the recipe for this egg free, AIP & vegan friendly Cilantro Avocado Mayo.

How do I know what non AIP diet foods are working for me?

Symptoms of a food sensitivity can be subtle, so be sure to journal throughout the elimination and reintroduction process. Track everything you're eating and write it all down. Then when you start reintroducing foods, you can review your journal to find patterns with your symptoms.

Look for obvious reactions like rashes, diarrhea, and headaches. You'll also want to keep an eye out for more subtle ones like brain fog, joint pain, anxiety, mood changes, or insomnia. Remember, these reactions can have a delayed onset of up to 72 hours.

How do I know if I should try the AIP diet?

If you suffer from an autoimmune condition (rheumatoid arthritis or lupus, to name just 2) , or a chronic inflammatory condition (eczema or high blood pressure) and feel unsatisfied with the improvements you have made with a more conventional approach, you might want to give the autoimmune paleo diet a try.

I understand that transitioning to a strict autoimmune protocol diet-compliant foods can be daunting. Even if you’re already eating a paleo-type diet, switching to the AIP diet can seem pretty daunting.

On that note, I can assure you that it’s perfectly okay to take it slowly and phase out non-AIP foods. In fact, this slower approach can help you stick to the protocol and see even more success!

If you choose to do a phased approach to the AIP diet, start by going gluten-free. Next, replace vegetable oils, like canola, safflower, and sunflower, with coconut oil and avocado oil. The next switch might be to swap your cows dairy with coconut milk. Then you can eliminate grains altogether, and so on.

I also highly encourage working with a practitioner who can support you throughout this journey. The AIP diet can be confusing. Especially since everyone has to make personal shifts to their lifestyle and diet to comply with the autoimmune protocol.

Click here to get the AIP Bacon Cheeseburger Nachos recipe pictured below.

These Bacon Cheeseburger Nachos are tasty enough to share as an appetizer, and healthy enough to eat for dinner. #paleo #AIP #dairyfree #whole30

How should I get started on the AIP diet?

There is a lot to learn about the AIP diet, so I created a few articles to help get you started. Below you can click to download a detailed list of the AIP diet foods you should avoid, and the ones you should enjoy.

Get the support you need to find success on the AIP diet…

My blog has tons of recipes and info to make the AIP diet easier and more tasty! But even with an entire internet full of AIP compliant recipes, it can still be hard to successfully stick to the diet and actually heal…

If you're ready to succeed with AIP, you're going to love this! My AIP Nutrition Program and Meal Plan ebook, Autoimmune Accomplice, has helped 100s of people simplify and successfully follow the AIP diet. It includes easy to follow blueprints, lifestyle recommendations, weekly meal plans, grocery lists, recipes, and more. Click here right now to grab your copy of the Autoimmune Accomplice ebook!

If you're wanting more info, check out the comprehensive resources awesome AIP pioneers at the Paleo Mom, and Mickey Trescott and Angie Alt from Autoimmune Wellness have put together.

Anne is a certified Integrative Nutritional Health Coach and Interior Designer who is passionate about whole home and body detox, as well as personalized nutritional therapies tailored to the individual. She's the creator of several online programs and ebooks including Ditch Your Nutritionist, Autoimmune Accomplice, and Detox Your Life.

When she's not creating content for her wellness business and website Grass Fed Salsa, you can find her snuggled up to her daughter GG, her husband James, and their pups Cohen and Kiki.

Previous Post: « 15 Paleo and AIP Thanksgiving Desserts
Next Post: 4 Detoxifying Infused Water Recipes »

Reader Interactions

Comments

  1. Simon

    January 1, 2021 at 7:37 am

    Hi Anne.

    I just downloaded the free AIP Diet Food List, thank a bunch for that!
    However, I was scratching my head a bit when I couldn’t find coffee listed among the things to avoid, as I was sure it should be on there somewhere. Finally, I chuckled a bit when I found it listed among the beans 🙂

    Despite their name, coffee beans are actually the seeds of the coffee fruit. I’m not quite sure where it would be best to list coffee, but it seems to fit better under Seeds, Lifestyle, or maybe a new list titled beverages.

    Also, I asume all alcoholic beverages are best avoided, not just those on the list?

    All the best and thanks again,
    Simon

    Reply
  2. Lorena

    April 16, 2020 at 9:14 am

    I recently learned of the AIP diet, literally late last night while watching YouTube because I was so distraught over how my body is “breaking down.”I’m Vegan, have been for two and a half years. Im very interested in trying AIP. is it Vegan friendly?

    Reply
  3. Michelle

    February 9, 2020 at 12:29 pm

    Coffee- why is coffee off limits? I have been diagnosed with leaky gut, so want to try something to feel better. I don’t drink coffee for the caffeine, I just like the taste and the warm comfort. I have tried dozens of herbal teas. Just not the same. Thank you in advance.

    Reply
    • Anne Marie

      February 11, 2020 at 11:46 am

      Coffee was the hardest for me to give up, so I feel you. Here’s a great article for you to read so you can decide if this is something you’d like to try eliminating. https://www.thepaleomom.com/coffee-and-autoimmune-disease/

      Reply
  4. John Macy

    March 19, 2019 at 12:54 pm

    Hi Anne,
    Your Berry Collagen Protein Bars recipe sounds really good, but I have a question: Where do you get your collagen peptides? Do you buy them in bulk? The collagen peptides that I have seen online at Amazon or Walmart are pretty pricy. I noticed that the recipe for the berry collagen protein bars requires 3/4 cup of collagen peptides. It is hard to compare to the quantities sold online (in varying quantities of grams, ounces, or “servings”, but it looks like what they are selling for somewhere between $20-30 is less than 2 cups. I would guess that the bars might cost $10-20 per batch when including the cost of the collagen peptides and coconut products and dried fruit. Is that true? Or have you found sources for the ingredients that are much cheaper than what I have found?

    Trying to find a solution that works!

    Thanks for any help and guidance you can provide.

    Reply
    • Anne

      March 21, 2019 at 2:09 pm

      Hi John!

      I purchase my collagen peptides from Perfect Supplements. You can use the code GRASSFED10 for 10% off! I feel like I typically can make 3-4 batches of protein bars per tub of collagen and 100% think it’s worth it. Collagen was prevalent historically in the diet, and now it’s very scarce. I’ve never done a cost breakdown of the ingredients, but even if the batch of 8 protein bars is $20 (which I would think would be a high estimate), that would make each bar $2.50 which is in line for the cost of a protein bar made from similar quality ingredients (like an Epic bar made from grass fed protein). Hope that helps!

      Here’s the link to the Perfect Supplements collagen I use. http://www.perfectsupplements.com/ProductDetails.asp?ProductCode=PS-COLLAGEN&Click=105610&a_bid=9c0630e5

      Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Yo, I’m Anne Marie.

I’m a Nutritional Health Coach showing you how to make detoxing your body, home, and diet simple and successful.

Learn More

Fall Favorites

A marble table with a plate of Paleo Apple Crisp and dairy free coconut milk ice cream on top.

Paleo Apple Crisp (AIP & Nut Free)

a skillet of ground beef, bacon, dairy free cheese sauce, and avocado sprinkled with cilantro on a grey background

Bacon Cheeseburger Casserole (Whole30 & AIP)

A pie pan of gluten free and paleo cinnamon rolls covered in warm frosting.

Paleo Cinnamon Rolls (gluten free)

A white bowl full of coconut, nut free, Paleo Granola Cereal with raisins and a gold spoon.

Cinnamon Raisin Nut Free Paleo Granola Cereal

Paleo and AIP Cranberry Orange cookies! A healthier version of the classic holiday treat. These Cranberry Orange Cookies have a lightly sweet buttery taste with a fluffy inside and crunchy outside. Grain free, gluten free, AIP and paleo friendly! Simple to make in 30 minutes.

Cranberry Orange Cookies (AIP, Paleo)

Ready to live less toxic & heal your autoimmunity?

Join over 15,000 others and get access to my free library of e-books, cookbooks, and resources for holistic wellness.

Reader Faves

Here's the complete yes/no AIP Diet foods list for the autoimmune paleo protocol, with a free printable food list you can download!

AIP Diet Food List (+ a free printable!)

Whole30 Ranch Dressing (AIP and Paleo)

a skillet of ground beef, bacon, dairy free cheese sauce, and avocado sprinkled with cilantro on a grey background

Bacon Cheeseburger Casserole (Whole30 & AIP)

Bacon Chicken Ranch Casserole (AIP and Whole30)

8 Whole30 & Keto Sauces & Dips That Don’t Suck

Footer

  • Recipes
  • Wellness
  • Wellness Business Coaching
  • About
  • Contact
  • Programs
  • Privacy Policy

Copyright © 2023 · Grass Fed Salsa

1270 shares