If you’re reading this post, you’ve most likely heard a little bit about the Autoimmune Protocol (AIP) diet. It is very similar to Paleo, but as I like to describe it, it’s Paleo on steroids! I describe it this way because the first part of the AIP diet is the elimination phase. Aaaannnnnnd you have to cut out Almost everything. Not quite. I’m not going to lie. It. Is. Hard. But I’m here to tell you…You Can Do IT! Trust me, I’ve been there. I’ve done all the things, and to be honest, there’s still a lot I have chosen to cut out, or had to keep out of my day to day diet. Know this…it’s worth cutting it all out if you can start feeling better! Now, let me step back really fast and say this: AIP is not for everyone. There are instances where people go through the elimination phase and they get worse, even when following the strict guidelines. If this is your experience, then AIP is not for you, and that is TOTALLY OK! 

Right, so let’s talk about the Elimination Phase. This part is challenging, because you tend to feel like there is nothing left for you to eat. With some thoughtful planning and research, you’ll find there are things you can consume, though you will most likely have to prepare everything. To me, going into the AIP was a mindset shift. I was feeling terrible, I was on medication, and I knew I wasn’t myself. It was time for a change. If you’re at this point in life, this is a great time to start!

The purpose behind the Elimination Phase of the AIP diet is to take away any foods or ingredients that could be potentially inflammatory (I don’t necessarily like to use the word ‘damaging’) to the body, namely the intestinal lining. Many people suffering from autoimmune disorders or diseases have poor intestinal health, or intestinal permeability, also known as “leaky gut” Leaky Gut is a term for malabsorption of nutrients into the body - typically “toxic” nutrients. I place quotes around the word toxic because this can include some foods that normally, in a perfectly healthy environment, are not inflammatory to the system. Also worth noting, a vast majority of the foods to be avoided during the Elimination Phase can be brought back into the diet during the Reintroduction Phase, as long as the protocol is followed and the body shows no returning symptoms (more on that later).

A great way to start this adventure is to provide a list of foods that are ALLOWED.

1. Vegetables
   • Veggies are rich in nutrients and fibers that help give our bodies fuel! It is recommended on the AIP that we consume about 9 servings of veggies a day.
     • Artichoke
     • Arugula
     • Asparagus
     • Avocado
     • Beets
     • Brussels
     • Bok Choy
     • Cabbage
     • Carrots
     • Cauliflower
     • Chard
     • Cucumber
     • Fennel
     • Jicama
     • Kale
     • Leek
     • Lettuce
     • Mushroom
     • Onion
     • Parsnip
     • Rutabaga
     • Spinach
     • Squash
     • Sweet potato
2. Herbs & Spices
   • This list consists of ingredients that are considered safe, and some are even considered anti-inflammatory.
     • Basil
     • Bay leaf
     • Chives
     • Cilantro
     • Cinnamon
     • Dill
     • Ginger
     • Garlic
     • Mint
     • Parsley
     • Peppermint
     • Rosemary
     • Saffron
     • Sage
     • Thyme
     • Turmeric
3. Fruits
   • Fruits are also rich in fiber and contain antioxidants that can help protect cells from damage. AIP recommends limiting servings to about 2 per day.
     • Apple
     • Apricot
     • Avocado
     • Banana
     • Berries
     • Cherry
     • Citrus
     • Coconut
     • Date
     • Fig
     • Grape
     • Kiwi
     • Mango
     • Melons
     • Peach
     • Pear
     • Persimmon
     • Plum
     • Pineapple
     • Pomegranate
     • Watermelon
4. Protein
   • It’s important to incorporate high-quality animal protein in the AIP because it provides healthy fats and minerals, as well as providing energy to the body. When able, it is best to choose grass-fed, pasture-raised and wild-caught options. If you can’t, that’s ok, just do the best you can with high-quality meat.
     • Beef
     • Bison
     • Bone broth and organ meats
     • Chicken
     • Duck
     • Fish
     • Lamb
     • Shellfish
     • Pork
     • Turkey
     • Venison
5. Fats
   • Believe it or not, healthy fats actually help regulate inflammation in the body. They also act as a carrier for nutrients and, in turn, help us feel full for longer!
     • Avocado oil
     • Beef tallow
     • Chicken fat
     • Coconut oil
     • Olive oil
     • Palm oil
6. Pantry Staple
   • These are ingredients that are important to AIP cooking on a daily basis. It’s a good idea to have these on hand in the pantry for most AIP recipes.
     • Apple cider vinegar
     • Arrowroot starch
     • Carob powder
     • Cassava flour
     • Coconut flour
     • Coconut sugar
     • Dried fruit
     • Honey
     • Tapioca starch
     • Tigernut flour

Now that we’ve established quite a long list of foods you can eat, let’s talk about the foods on the No-No list.

1. Gluten and Grains
   • People suffering from an autoimmune disease/disorder typically have some type/level of intestinal permeability (this means that the intestines are not absorbing the good nutrients, and are over-absorbing the “toxic” ingredients, causing inflammation). Gluten and grains can promote this inflammation and are best avoided in the initial phase of AIP.
     • Amaranth
     • Barley
     • Buckwheat
     • Bulgar
     • Corn
     • Millet
     • Oat
     • Quinoa
     • Rice
     • Rye
     • Sorghum
     • Spelt
     • Wheat
2. Dairy
   • This is one of those categories of foods that can promote allergies and inflammation, and work against the body while it’s trying to heal. 
     • Butter
     • Cheese
     • Cream
     • Ghee
     • Milk
     • Yogurt
3. Legumes
   • Legumes can also be damaging to the gut lining and are best left out while going through the elimination phase.
     • Black beans
     • Chickpeas
     • Fava beans
     • Kidney beans
     • Lentils
     • Lima beans
     • Peanuts
     • Soy beans
4. Nightshades
   • These veggies can cause inflammation, especially in the joints, and certain nightshades can aggravate acid reflux.
     • Eggplant
     • Goji berries
     • Ground cherries
     • All peppers (spicy peppers, bell peppers, banana peppers, etc)
     • All red spices
     • Potato
     • Tomato
     • Tomatillo
5. Nuts and Seeds
   • Unfortunately many nuts and seeds (including seed spices) can cause inflammation to the intestinal lining. Best to keep them out during the elimination phase!
     • Almond
     • Brazil nut
     • Canola
     • Cashew
     • Chia
     • Coffee
     • Cocoa
     • Flax
     • Hazelnut
     • Hemp
     • Pecan
     • Pine nuts
     • Pistachio
     • Pumpkin
     • Safflower
     • Sesame
     • Sunflower
     • Walnut
6. Seed and berry spices
   1. Again, not to worry, most of these ingredients can be reintroduced during the next phase!
      • Allspice
      • Anise
      • Caraway
      • Celery seed
      • Cumin
      • Fennel seed
      • Mustard
      • Nutmeg
      • Black pepper
      • Poppy seeds
7. ALL ALCOHOL
8. All eggs
   • Eggs are actually one of the top allergens, and can irritate the intestines. Oddly enough, the yolk of the egg is less irritating than the white.
9. All additives and sugar
   • Gums, food dyes and any type of processed sugar does not promote healing in the body. However, if you want to use a sweetener, honey, maple syrup and coconut sugar are acceptable in small amounts.

Wow…what a list, right?? It’s a little overwhelming, and a little intimidating when you first look it over (or look it over a second…or third…or fifth time). Yes, that’s a lot of food on the NO list. But there’s actually a lot of GREAT food on the YES list! And remember…it’s not all about the food. Again, YES, the food is an important part, but it’s not everything. AIP is not just a diet. It’s truly a lifestyle change, and that includes working on improving stress, sleep, movement, and lifestyle in general. With some planning and preparation, you can definitely make it through the first 30 days!! And remember, you are not alone!

Download these FREE lists of Approved Foods & Foods to Avoid to help you stay on track!