THE AIP GOAL
Eliminating foods that may hold back our health, we find the foods that will best nourish & heal us.
Nutrient dense diet + active lifestyle + reduced stress + sufficient sleep
How to eat on the AIP diet
A Balanced AIP Meal
EATING GUIDE
+ Nutrient-dense proteins
+ Lots of vegetables
+ Eat the rainbow
+ Slow-burning carbs
+ High-quality fats + oils
+ Flavour from fresh foods, herbs, spices
+ Eat variety
What to eat on the AIP diet
AIP FOODS TO EAT
FRUITS
Acai
Apple
Apricot
Avocado
Banana
Berries
Cherry
Citrus
Clementine
Coconut
Cranberry
Currants
Date
Dragonfruit
Elderberry
Fig
Fijoa
Grape
Grapefruit
Guava
Kiwifuit
Jackfruit
Lemon
Lime
Lychee
Mandarin
Mango
Melons
Nectarine
Papaya
Passionfruit
Peach
Pear
Persimmon
Pineapple
Plantain
Plum
Pomegranate
Prune
Rhubarb
Watermelon
VEGETABLES
Artichoke
Arugula / Rocket
Asian greens
Asparagus
Avocado
Beets
Broccoli
Brussels
Bok Choy
Cabbage
Capers
Carrots
Cauliflower
Celery
Chard
Cucumber
Daikon / Radish
Fennel
Greens (all)
Gerkins
Kale
Kelp
Kumera
Leek
Lettuce
Mushroom
Olives
Onion
Parsnip
Pumpkin
Radish
Rutabaga, swede
Sauerkraut
Silverbeet
Spinach
Squash
Sweet potato
Tigernut
Yam
Zucchini / Courgette
* Use in limited amounts
HERBS / SPICES
Allspice
Basil
Bay leaf
Cardamon
Chamomile
Chives
Cilantro / Coriander
Cinnamon
Cloves
Curry leaf
Dill
Ginger
Garlic
Horseradish
Kaffir lime leaf
Lavender
Lemonvbalm
Lemongrass
Mace
Mint
Nutritional yeast
Onion powder
Oregano
Parsley
Peppermint
Rosemary
Rosewater
Saffron
Sage
Star anise
Salt
Sumac
Tamarind
Tarragon
Thyme
Truffle
Turmeric
Wasabi
Yeast
PROTEIN
Beef
Bison
Bone broth
Chicken
Duck
Fish (all)
Lamb
Organ meats
Oysters
Pork
Prawns
Protein powder
Shellfish
Turkey
Venison
DRINKS
Black tea
Carob powder
Chamomile
Cinnamon
Coconut cream
Coconut milk
Green tea
Herbal tea (check)
Kefir
Kombucha
Lemon ginger tea
Matcha tea
Peppermint
Rooibos / red bush
Soda water
Tea - black, oolong, green, white.
FLOURS, BAKING
& SWEETNERS
Apple cider vinegar
Apple sauce
Arrowroot starch
Baking soda
Cane sugar *
Carob powder
Cassava flour
Coconut butter
Coconut flour
Coconut sugar *
Coconut yoghurt
Cream of tartar
Dried fruit
Fruit powders
Gelatine
Green banana flour
Honey *
Lemon rind / juice
Maple Syrup *
Molasses *
Muscovado sugar *
Tapioca starch
Tigernut flour
Vanilla
Yeast (bakers)
FATS & OILS
Avocado oil
Balsamic vinegar
Beef tallow
Chicken fat
Coconut aminos
Coconut cream *
Coconut milk *
Coconut oil
Coconut water
Duck fat
Fish sauce
Olive oil
Palm oil
AIP FOODS TO AVOID
NIGHTSHADE VEGETABLES, FRUITS & SPICES
All - for examples :
Fruits
Cape gooseberry
Goji berry
Tamarillo
Vegetables
Aubergine / eggplant
Capsicum / peppers
Chilli
Jalapeno
Potato
Tomato
Spices
Cayenne
Chili
Curry powder / paste
Garam masala
Paprika
GRAINS
All - for example :
Amaranth
Barley
Bran / wheat
Buckwheat
Chai seed
Corn
Corn popping / flours
Couscous
Flaxseed
Gluten flours
Maize
Millet
Oats
Quinoa
Rice
Soy
Semolina
Wheat
LEGUMES
All - for example :
Beans
Chickpeas
Edamame
Humus
Legumes / pulses
Lentils
Miso
Oyster sauce
Peas
Peanut
Snow peas
Soy
Tamari
Tempeh
Tofu
Vermicelli
SWEETNERS
All artificial, examples :
Agave
Artificial sweetners
Corn syrup
Corn syrup
Maltodextrin
Rice syrup
Stevia
Sucralose
DAIRY & EGGS
All - for example :
Butter
Cheese
Eggs
Ghee
Milk (cow, goat, buffalo)
Yoghurt
DRINKS
Alcohol
Almond milk
Cacao
Coffee beans
Cocoa beans
Chocolate
Chai tea
Dairy milk / cream
Fruit juice
Grain milk
Herbal nightshade teas
Nut milk
Oat milk
Seed milk
Seed spiced teas
Soy milk
Soft drinks
NUTS & SEEDS
All - for example :
Almonds
Brazil
Cashews
Chia
Coriander seed
Cumin seed
Flax / linseed
Hazelnuts
Hemp
Macadamia
Mustard
Nutmeg
Pepper corn
Pine nuts
Pistachios
Poppy
Pumpkin
Sunflower
Walnuts
NUT & SEED OILS
All - for example :
Canola oil
Grapeseed oil
Nut oils
Seed oils
Sesame oil
Sunflower oil
Nourish Me Free shares my personal opinions and journey. It provides basic educational information and should not be taken as professional health or medical advice.
