AIP Diet Approved Foods

AIP Diet Approved Foods from the Nada Mato kitchen

🌿 AIP Approved Foods: What Can You Eat on the AIP Diet?

 

Starting the Autoimmune Protocol (AIP) diet can feel overwhelming, especially when you're focused on all the foods you suddenly can't eat. The good news? The list of AIP approved foods is much bigger than you might think!

AIP approved foods include meat, poultry, seafood, most vegetables, fruit, healthy fats, fresh herbs and certain fermented foods. During the AIP elimination phase, foods such as grains, dairy, eggs, legumes, nightshades, nuts and seeds are typically avoided.

So instead of focusing on “What can't I eat?” let's look at all the delicious foods you can enjoy. 🥕🥑

 

🥩 AIP Approved Meat & Poultry

Meat and poultry provide plenty of options for building satisfying AIP meals.

AIP-friendly choices include:

  • Beef
  • Chicken
  • Turkey
  • Pork
  • Lamb
  • Bison
  • Venison
  • Organ meats
  • Bone broth

When purchasing packaged or prepared meats, check the ingredient list for seasonings, preservatives or other ingredients that may not be AIP compliant.

 

🐟 AIP Approved Fish & Seafood

Fish and seafood are another great source of protein on the AIP diet.

Options include:

  • Salmon
  • Tuna
  • Cod
  • Sardines
  • Trout
  • Shrimp
  • Crab
  • Scallops
  • Lobster
  • Clams

Fresh or simply prepared seafood makes it easy to create flavorful meals without relying on processed ingredients.

 

🥕 AIP Approved Vegetables

Vegetables make up a big part of an AIP food list, and there are plenty to choose from.

AIP-friendly vegetables include:

  • Carrots
  • Beets
  • Sweet potatoes
  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels sprouts
  • Spinach
  • Kale
  • Zucchini
  • Yellow squash
  • Cucumbers
  • Celery
  • Onions
  • Garlic
  • Mushrooms
  • Asparagus
  • Artichokes
  • Avocado 🥑

🍅 What About Nightshade Vegetables?

One important exception is the nightshade family.


During the AIP elimination phase, nightshades are avoided. These include:

  • Tomatoes
  • White potatoes
  • Bell peppers
  • Hot peppers and chilies
  • Eggplant
  • Tomatillos

This can be particularly challenging because tomatoes and peppers are found in so many everyday foods, including pasta sauce, pizza sauce, ketchup, salsa and BBQ sauce.

 

🍓 AIP Approved Fruits

Fruit gives you plenty of naturally sweet options while following an AIP diet.

Some AIP-friendly fruits include:

  • Apples
  • Bananas
  • Blueberries
  • Strawberries
  • Raspberries
  • Blackberries
  • Mangoes
  • Pineapple
  • Peaches
  • Pears
  • Oranges
  • Grapes
  • Watermelon
  • Cherries
  • Kiwi

Fresh fruit can be enjoyed on its own or added to meals and AIP-friendly recipes.

 

🫒 AIP Friendly Fats & Oils

Healthy fats can add flavor and richness to meals while helping make simple foods more satisfying.

AIP-friendly options include:

  • Extra virgin olive oil
  • Avocado oil
  • Coconut oil
  • Avocados
  • Olives
  • Coconut milk
  • Coconut cream

When buying coconut milk or other packaged products, check the label for added ingredients that may not fit your AIP plan.

 

🌿 AIP Approved Herbs & Seasonings

Following AIP doesn't mean your food has to be bland!

There are plenty of ways to add flavor, including:

  • Basil
  • Oregano
  • Rosemary
  • Thyme
  • Parsley
  • Cilantro
  • Garlic
  • Ginger
  • Turmeric
  • Cinnamon
  • Onion powder
  • Sea salt

Be careful with premade spice blends. Many contain paprika, chili powder, cayenne, pepper or seed-based spices that aren't included during the AIP elimination phase.

 

🍯 AIP Friendly Sweeteners

Certain natural sweeteners can be used in moderation, including:

  • Honey
  • Pure maple syrup
  • Coconut sugar
  • Molasses

Even AIP-friendly sweeteners are still sugars, so they're generally best used as an occasional addition rather than the foundation of your diet.

 

🥬 AIP Friendly Fermented Foods

Certain fermented foods can also fit into an AIP diet as long as they don't contain excluded ingredients.

Options can include:

  • Sauerkraut
  • Fermented vegetables
  • Kombucha
  • Coconut-based fermented foods
  • Apple cider vinegar

Always check ingredient labels carefully because packaged fermented foods may contain spices, sweeteners or other ingredients that aren't AIP friendly.

 

🚫 What Foods Are Avoided on the AIP Diet?

During the AIP elimination phase, commonly eliminated foods include:

  • Grains
  • Dairy
  • Eggs
  • Legumes
  • Nuts
  • Seeds
  • Tomatoes and other nightshades
  • Seed-based spices
  • Refined sugars
  • Highly processed foods
  • Alcohol
  • Coffee
  • Certain food additives

It's important to remember that AIP isn't necessarily about avoiding all of these foods forever. The elimination phase is followed by a structured reintroduction process designed to help identify which foods an individual tolerates.

 

🛒 Simple AIP Grocery List

Not sure where to start? A basic AIP grocery list could include chicken, beef, salmon, carrots, sweet potatoes, broccoli, leafy greens, onions, garlic, avocados, berries, apples, bananas, olive oil, coconut products and fresh herbs.

Keeping a variety of proteins, vegetables, fruits and healthy fats on hand makes it much easier to put together AIP-friendly meals throughout the week.

 

🍅🚫 What Can You Use Instead of Tomato Sauce on AIP?

Giving up tomatoes can be one of the hardest adjustments for people following an AIP or nightshade-free diet.

Traditional pasta sauce, pizza sauce, ketchup, salsa and BBQ sauce are usually made with tomatoes—and many also contain peppers or other nightshades.

That's why we created Nada Mato tomato-free sauces and condiments. ❤️

Our sauces make it easier to add familiar flavor to AIP-friendly meals without relying on tomatoes or nightshades.

Use tomato-free pasta sauce for pizza, add tomato-free BBQ sauce to chicken or pulled pork, or reach for tomato-free ketchup when you want a familiar condiment without the tomatoes.

 

❤️ Eating AIP Doesn't Have to Be Boring

The AIP diet may eliminate a number of familiar ingredients, but there's still an enormous variety of AIP approved foods to enjoy.

Build your meals around quality proteins, seafood, colorful vegetables, fruits, healthy fats, fresh herbs and flavorful AIP-friendly ingredients.

A little creativity can go a long way toward making an AIP or nightshade-free lifestyle feel less restrictive—and a whole lot more delicious. 🌿

 

🥕 Looking for Tomato-Free Flavor?

Explore Nada Mato's tomato-free sauces and condiments and discover delicious alternatives to traditional tomato-based pasta sauce, BBQ sauce, ketchup and more.