Detailed List of Foods for AIP

EAT AS MUCH AS YOU WANT OF THESE PALEO FOODS ON AIP

VEGETABLES

Pretty much all vegetables except nightshades are ok on AIP. Just remember that grains like corn, wheat, and rice are NOT vegetables

 


  • Acorn Squash
  • Artichoke Hearts
  • Artichoke
  • Arugula (Rocket)
  • Asparagus
  • Avocado
  • Beet Top (Leaves)
  • Endive
  • Fennel
  • Jerusalem Artichokes
  • Jicama
  • Kale
  • Kohlrabi
  • Leeks
  • Lettuce (Romaine)
  • Mushrooms (All Kinds)
  • Mustard Greens
  • Okra
  • Onions
  • Parsley
  • Parsnips
  • Pumpkin
  • Radicchio
  • Rapini
  • Rutabaga
  • Seaweed (All Sea Vegetables, but avoiding Algae - including chlorella and spirulina*)
  • Spaghetti Squash
  • Spinach
  • Fiddleheads (Fern)
  • Squash
  • Sweet Potato
  • Swiss Chard
  • Taro
  • Turnips
  • Turnip Greens
  • Watercress
  • Yellow Squash
  • Yam
  • Zucchini
  • LEGUMES
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Butternut Squash
  • Cabbage
  • Carrots
  • Cassava
  • Celery
  • Chinese Cabbage
  • Chicory
  • Collard Greens
  • Cucumber
  • Dandelion



Almost all legumes are off-limits, but green beans and peas are actually still in seed form and ok to eat, generally (Sarah Ballantyne - The Paleo Mom - states to avoid them initially).

*Indicates food not allowed on Sarah Ballantyne's version of AIP


FRUITS

(Limit to 2-5 portions per day for Sarah Ballantyne's version)
Most fruits are different than they were a million years ago, but some are healthier than others. Here are the best:

  • Blackberry
  • Blueberry
  • Coconut
  • Cranberry
  • Raspberry
  • Olive
  • Avocado

Here are some other fruits to consider:

  • Apples
  • Apricot
  • Bananas
  • Cantaloupe
  • Cherries
  • Dates
  • Figs
  • Grapefruit
  • Grapes
  • Guava
  • Honeydew Melon
  • Kiwi
  • Lemon
  • Lime
  • Lychee
  • Mango
  • Nectarines
  • Oranges
  • Papaya
  • Passion Fruit
  • Peaches
  • Pears
  • Plums
  • Pomegranates
  • Rhubarb
  • Star Fruit
  • Strawberry
  • Tangerine
  • Watermelon

NOTE: Cape Gooseberries, Garden Huckleberries, German Blackberries, and Goji Berries are Nightshades and are NOT ALLOWED for AIP.

MEATS

Every meat is good, but quality makes a difference. Buy grass-fed & finished, wild, and pastured when applicable

  • Alligator
  • Bear
  • Beef
  • Bison
  • Chicken
  • Deer
  • Duck
  • Elk
  • Goat
  • Goose
  • Kangaroo
  • Lamb
  • Moose
  • Pheasant
  • Quail
  • Rabbit
  • Sheep
  • Snake
  • Turkey
  • Veal
  • Wild Boar
  • Wild Turkey

ORGAN MEATS/OFFAL
Organ meats are extremely nutritious. Eat any of the following from any animal:

  • Heart
  • Liver
  • Kidney
  • Bone Marrow
  • Tongue
  • Tripe
  • Blood
  • Skin
  • Rinds
  • Brain
  • Sweetbreads
  • Tail

FISH AND SEAFOOD

Fish is highly nutritious, but buy wild-caught fish whenever possible. Shellfish is a nutrient-dense, low-calorie food. Contact Health Thyme to get wild-caught fish delivered to your door!

  • Anchovies
  • Abalone
  • Bass
  • Clams
  • Cod
  • Crab
  • Haddock
  • Lobster
  • Halibut
  • Mussels
  • Mackerel
  • Oysters
  • Mahi Mahi
  • Shrimp
  • Orange Roughy
  • Scallops
  • Perch
  • Red Snapper
  • Rockfish
  • Salmon
  • Sardines
  • Tuna
  • Sole
  • Grouper
  • Trout
  • Shark

COOKING OILS

Pay close attention to the oils you cook in. These have a huge impact on your overall health. Highlighted oils are preferred

  • Avocado Oil
  • Coconut Oil
  • Lard
  • Tallow
  • Olive Oil
  • Palm Oil (but NOT palm kernel oil)
  • Duck Fat
  • Truffle Oil
  • Red Palm Oil
  • Bacon Fat
  • Leaf Lard
  • Pan Drippings
  • Schmaltz

Grass-fed Ghee or Clarified Butter (Sarah Ballantyne states that it should be initially avoided except for cultured grass-fed ghee.

Macadamia Oil (Sarah Ballantyne states that it’s in the “gray area” - depends if you have sensitivities)

Walnut Oil (Sarah Ballantyne states that it’s in the “gray area” - depends if you have sensitivities)

HERBS AND SPICES

Herbs and Spices are loaded with beneficial and healing properties. They are also a great source of nutrients. USE: Highlighted ones several times per week

  • Lemon Balm
  • Basil Leaves
  • Bay Leaves
  • Chamomile
  • Chervil
  • Chives
  • Cilantro
  • Cinnamon
  • Cloves
  • Dill Weed
  • Garlic
  • Ginger
  • Horseradish
  • Lavender
  • Mace
  • Marjoram
  • Onion powder/flakes
  • Oregano
  • Parsley
  • Peppermint
  • Rosemary
  • Lemongrass
  • Lime Leaves
  • Wasabi
  • Saffron
  • Sage
  • Sea Salt
  • Savory
  • Spearmint
  • Tarragon
  • Thyme
  • Turmeric (requires caution)

FRUITS AND BERRIES THAT ARE USED AS SPICES
(Sarah Ballantyne recommends eliminating these initially)

  • Allspice
  • Star Anise
  • Caraway
  • Cardamom
  • Juniper
  • Black Pepper
  • White Pepper
  • Green & Pink Peppercorn
  • Vanilla Bean (including vanilla extract)
  • Sumac

FERMENTED AND OTHER FOODS

Fermented foods help feed the good gut bacteria and are rich in vitamins A, B1, B2, and C along with minerals iron, calcium, and selenium (anti-cancer)

FERMENTED FOODS

  • Water Kefir
  • Coconut kefir
  • Coconut yogurt
  • Fermented sauerkraut
  • Fermented kimchi
  • Kombucha (make sure you buy or make ones with live cultures and without additives or extra sugar, and if following Sarah Ballantyne's version, to buy ones without thickeners)


OTHER
  • Anchovies
  • Cocoa*
  • Coffee*
  • Tea (herbal, green, black)
  • Gluten-Free Alcohol*
  • Coconut aminos
  • Vinegars (including Apple cider, coconut water vinegar, red-wine, white wine, balsamic)
  • Fish Sauce
  • Capers
  • Organic Jams and Chutneys
  • Gelatin
  • Coconut Water
  • Coconut Milk (no emulsifiers)
  • Beet Kvass
  • Green Juices
  • Agar Agar
  • Arrowroot Powder
  • Carob Powder
  • Coconut Butter
  • Coconut Cream
  • Green Banana Flour
  • Cream of Tartar
  • Kudzu Starch
  • Plantain Flour
  • Water Chestnut Flour

* Not allowed on Sarah Ballantyne's version

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