Basic List of Foods for the Paleo Autoimmune Protocol (AIP)

12 Pages·2015·0.13 MB·English

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HEALINGAUTOIMMUNE.COM
FOODS NOT ALLOWED ON PURE PALEO DIET
No Grains (including rice and quinoa)
No Dairy
No Legumes (including soy and peanuts)
No Sugars
No Vegetable or Seed Oils
No Additives (typically fine if you avoid all processed foods)
ADDITIONAL FOODS NOT ALLOWED ON AIP
T No Eggs (including even paleo mayo)
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No Nuts
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L No Seeds (including cocoa*, coffee*, seed-based spices*)

D No Nightshades (including, tomatoes, eggplants/aubergines, potatoes,
peppers, and any pepper-based spices - see the detailed list below for a
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more detailed list)
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No Alcohol*
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No NSAIDS* (including aspirin, ibuprofen)

P No Stevia*
I No Emulsifiers* or thickeners (e.g., guar gum, carrageenan)
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Limit fruit to 2-5 servings per day*

C No Algae* (including chlorella and spirulina)
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S FOODS YOU SHOULD EAT ON AIP
A Vegetables (but avoid any nightshades, and note that corn wheat, and rice
B are not vegetables)
Fruits (note that Sarah Ballantyne’s version limits fruit to 2-5 servings per
day)
Meats, in particular organ meats
Bone broth is especially encouraged by many people
Seafood
Healthy Fats
Fermented Foods
Herbs (see more detailed list below)
* indicates an additional limitation in Sarah Ballantyne’s version of AIP
S EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
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O VEGETABLES
O Pretty much all vegetables except nightshades are good on AIP. Just
remember that grains like corn, wheat, and rice are NOT vegetables.
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Acorn Squash Jicama Swiss Chard
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Artichoke Hearts Kale Taro
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Artichokes Kohlrabi Turnips
O Arugula (Rocket) Leeks Turnip Greens
Asparagus Lettuce Watercress
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L Avocado Mushrooms (All Yellow Crookneck
A Beet Top Kinds) Squash
Beets Mustard Greens Yellow Squash
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- Bok Choy Okra Yam

T Broccoli Onions Zucchini
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Brussels Sprouts Parsley
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L Butternut Squash Parsnips LEGUMES
Cabbage Pumpkin Almost all legumes
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Carrots Radicchio are off limits, but
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Cassava Radish green beans and peas
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Cauliflower Rapini are actually still in
F Celery Romaine Lettuce seed form and fine to

Chinese Cabbage Rutabaga eat generally (Sarah
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I Chicory Seaweed (All Sea Ballantyne states to
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Collard Greens Vegetables, but avoid them initially).

Cucumber avoiding Algae
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Dandelion (including chlorella
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L Endive and spirulina)*)
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Fennel Spaghetti Squash
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Fiddleheads Spinach
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E Green Onions Squash
D Jerusalem Artichokes Sweet Potato
EAT THESE PALEO FOODS IN MODERATION ON AIP
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FRUITS
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While fruits can be delicious and fairly nutritious, they are also easy to
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overeat. This can cause blood sugar issues as well as digestive problems. So
F try not to overeat these.

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Most fruits are different than they Lemon
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were a million years ago, but some Lime
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are healthier than others. Here Lychee
O are the best: Mango
Nectarines
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L Blackberry Oranges
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Blueberry Papaya

Coconut Passion Fruit
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- Cranberry Peaches

T Raspberry Pears
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Olive Persimmon
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L Avocado Pineapple

Plums
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Here are some other fruits to Pomegranates
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consider: Rhubarb
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Star Fruit
F Apples Strawberry

P Apricot Tangerine
I Bananas Watermelon
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Cantaloupe

D Cherries NOTE: Cape Gooseberries,
E Dates Garden Huckleberries, and Goji
L Figs Berries are Nightshades and are
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A Grapefruit on the Not Allowed Food List for
T Grapes AIP.
E Guava
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Honeydew Melon Dried Fruits - eat in moderation.
Kiwi
EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
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MEATS
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Every meat is good, but quality makes a difference. Buy grass-fed, wild, and
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pastured when applicable and possible.
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Check out US Wellness Meats if you want high quality meat delivered to
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your door - https://gracious.link/us-wellness-meats
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O Alligator ORGAN MEATS/OFFAL
L Bear There is no other category of food
L Beef that is as nutritious as organ meats.
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Bison Eat any of the following from

- Chicken pretty much any animal:
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Deer

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Duck Heart
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Elk Liver
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L Goat Kidney

D Goose Bone Marrow
O Kangaroo Tongue
Lamb Tripe
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Moose Blood
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Pheasant Skin

P Pork Rinds
I Quail Brain
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Rabbit Sweetbreads

D Reindeer Tail (e.g., oxtail)
E Sheep
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Snake
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A Turkey
T Veal
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Wild Boar
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Wild Turkey
EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
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FISH AND SEAFOOD
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Fish is highly nutritious, but buy wild-caught fish whenever possible. And,
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apart from organ meats, shellfish is the most nutrient-dense food you can
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Anchovies Abalone
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W Bass Clams
Cod Crab
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Eel Lobster
L Haddock Mussels
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Halibut Oysters
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Mackerel Shrimp

- Mahi Mahi Scallops
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Orange Roughy
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Perch
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Red Snapper
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Rockfish

D Salmon
O Sardines
Tilapia
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Tuna
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Sole

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Grouper
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Turbot
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Trout

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Shark
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EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
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COOKING OILS
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Pay particular attention to the oils that you cook in. These can make a huge
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difference in your overall health.
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Avocado Oil
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Coconut Oil
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Lard
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Tallow
O Olive Oil
L Palm Oil (but not palm kernel oil)
L Duck Fat
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Truffle Oil

- Red Palm Oil
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Bacon Fat

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Leaf Lard
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Pan Drippings
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D Schmaltz
O Strutto
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EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
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HERBS AND SPICES
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This is the section that often trips people up on an autoimmune protocol.
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Many sauces, seasoning blends, and prepared foods contain certain herbs and
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spices not allowed on AIP. Below is the list of herbs and spices allowed on

D AIP, so make sure to stick to these and read labels carefully.
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Lemon balm Savory
Basil Leaves Spearmint
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Bay Leaves Tarragon
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Chamomile Thyme
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A Chervil Turmeric (requires some caution)
Chives Lemongrass
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Cilantro Lime Leaves
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Cinnamon Wasabi
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S Cloves
I Dill Weed FRUITS AND BERRIES THAT
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Garlic ARE USED AS SPICES
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Ginger (Sarah Ballantyne recommends
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Horseradish eliminating these initially)
O Lavender Allspice
Mace Star Anise
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Marjoram Caraway
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Onion powder/flakes Cardamom
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A Oregano Juniper
Parsley Black Pepper
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Peppermint White Pepper
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Rosemary Green Peppercorn
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I Saffron Pink Peppercorn
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Sage Vanilla Bean
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Salt Sumac
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EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP
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FERMENTED
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Improving your gut health can play a huge factor in healing your
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autoimmune condition. That’s why fermented foods are often
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As always, double check ingredients in any foods you buy from the store to
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Water kefir
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Coconut yogurt

Fermented sauerkraut
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- Fermented kimchi

T Kombucha (make sure you buy
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or make ones with live cultures
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sugar, and if following Sarah
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Ballantyne’s version, to buy ones
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without thickeners)
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EAT THESE PALEO FOODS IN MODERATION ON AIP
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SUGARS
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On source of confusion on AIP is how much sugar you can eat and which
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types of sugars you can eat.
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And different autoimmune experts have expressed different views on them,
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which adds to the confusion.
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It’s best to eat these in small amounts, and to be very aware of how you
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react to them.
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Raw Honey

- Coconut Sugar (some people have more issues with this)
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Maple Syrup
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Molasses
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Date Sugar
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