What Can You Eat on the AIP Diet?

1. Healthy fats

Help regulate the inflammatory process in the body. Examples:

• Olive oil (extra virgin)
• Coconut oil
• Avocado and avocado oil

2. Fruits

Low insugarand high in antioxidants. No more than 2 servings per day. Examples:

• Apples
• Bananas
• Berries, such as blueberries or raspberries
• Figs
• Pears

3.蔬菜

Root vegetables and leafy greens, which can be baked, roasted, or boiled. Examples:

• Beets
• Brussels
• Cabbage
• Carrots
• Celeriac
• Chard
• Kale
• Onion
• Parsnip
• 菠菜
• Squash
• Sweet potato

4. Proteins

优质的肉类,如grass-fed, pasture-raised, and wild-caught, with no added growth hormones or antibiotics. Examples:

1. Beef
2. Bone broth made using chickenfeetor beef bones
3. Chicken
4. Duck
5. Fish
6. Lamb
7. Shellfish (shrimp, clams, mussels)
8. Organ meatsliver, tongue,heart)
9. Pork
10. Turkey
11. Venison
12. Cod
13. 大比目鱼
14. Trout
15. Haddock
16. Salmon

5. Fermented foods

Fermented foods withprobioticsor good bacteria. Examples:

• Sauerkraut
• Kimchi
• Pickled fruits
• Pickledginger
• Apple cider vinegar

6. Spices and herbs

Fresh herbs. Examples:

• Basil
• Cilantro
• Dill
• Ginger
• Garlic
• Rosemary
• Sage
• Thyme
• Turmeric
• Parsley
• Tarragon
• Chives
• Chervil
• Marjoram
• Oregano
• Lavender
• Mint

The AIP diet aims to eliminate any potentially inflammatory foods, such as:

• Nightshades (tomatoes, bell and hot peppers, eggplant, and white potatoes)
• Nuts and nut butter
• Seeds and seed-derived spices
• Alcohol
• Eggs
• Canesugar
• Cacao
• Most forms ofcaffeine
• Gums or emulsifiers
• Dairy
• Grains
• 谷蛋白
• 所有的粒ns (including gluten-free grains)
• Legumes, such as beans, peas, and peanuts
• Foods with added sugar
• Eggs
• Processed vegetable oils
• Artificial sweeteners
• Preservatives and additives
• Nonsteroidal anti-inflammatorydrugsorNSAIDs

The AIP diet eliminates potential autoimmune food triggers, allowing the immune system to settle down. After 30 days, people may begin to reintroduce foods one at a time to see how their bodies react and discard the foods that cause negative reactions.

Benefits may include:

• Identifying food intolerances.The AIP diet aims to help identify food intolerances. This gives the body time to heal andflushout any troublesome foods.
• Reduces inflammation.Because of the nature of the diet, nearly all potentially inflammatory foods are avoided. Many people notice changes after just a few weeks on the protocol.
• Gut healing.By eliminating foods that consistently irritate the gut, the gut will begin to heal and restore its integrity over time.
• People who follow such diet have noticed:
  • Increased energy
  • Mental clarity and focus
  • Decreasedchronic pain
  • Improved immune function
  • Better sleep

Because autoimmune disorders are complicated and the AIP diet is highly restrictive, it can be difficult to sustain. People occasionally report increased symptoms or sensitivity. There is also insufficient scientific evidence to suggest that this is the diet that everyone with an autoimmune condition can follow and experience improved symptoms.

Although genetics play a role in the development of autoimmune illness, diet and lifestyle are likely to play a role as well. Choosing foods wisely is one of the most efficient strategies to reduce chronic inflammation in the body.

However, the American Gastroenterological Association and the American Association of Clinical Endocrinologists do not endorse the AIP diet. Talk to your doctor before starting any new diet plan to understand what’s right for you.