Paleo Autoimmune Protocol Print-Out Guides

One of the biggest questions we get asked on this site is:

“Is _____ included in the elimination phase of the Autoimmune Protocol?”

We’ve created handy print-out guides to provide a quick reference, and share them for free to those who subscribe to our newsletter. (Note for those that follow that link: you need to opt-in by clicking the link in your email, then you will get the guides emailed to you within the hour!).

You can post them on your fridge, take them with you when you shop or send to friends and family who might be entertaining you while on the autoimmune protocol.

The list is also by no means exhaustive, but hopefully you get the idea of the types of foods that are to be avoided and the most common ones in their category. Don’t see a food you were curious about? Read below to ask a question, or read our answers to others.

Here is a preview of the guides you get emailed to you when you sign up for our newsletter:
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Still have a question about a food not on the list?

Scroll down to the comments section of this post. We’ve answered hundreds of questions about unusual or confusing foods and their compliance to the elimination phase of the Autoimmune Protocol.

 

If you are wondering about a food not addressed in the comments section, please leave a query and we’ll get back to you!

For a Spanish translation of these guides, check out this helpful post.

To download your guides, sign up for our newsletter here!

About Mickey Trescott

Mickey Trescott is a co-founder here at Autoimmune Wellness. After recovering from her own struggle with both Celiac and Hashimoto’s disease, adrenal fatigue, and multiple vitamin deficiencies, Mickey started to write about her experience to share with others and help them realize they are not alone in their struggles. She is a certified Nutritional Therapy Practitioner by the Nutritional Therapy Association, and is the author of three best-selling books--The Autoimmune Paleo Cookbook, The Autoimmune Wellness Handbook, and The Nutrient-Dense Kitchen. You can watch her AIP cooking demos and get a glimpse of life on the farm by following her on Instagram.

798 comments

  • Kelsey says

    What about mustard?

    • Mickey says

      Kelsey,
      Mustard is a seed and not allowed during the elimination phase.

      Mickey

  • michal says

    Hi Mickey
    thank you for this.
    i have Ulcerative Colitis which, and have been on a flare up for the last six months with high doses of drugs….
    i am planing to start the protocol and hopefully it will bring me back to remission soon.

    Mickey, do you know of a connection between autoimmune disease and infertility, or maybe of a connection between this diet and an improve with infertility? im asking because we are struggling with IVF for the past two years and i am wondering if this diet can help improve the quality of my eggs, which is preety low…. :\

    thanks again

    • Mickey says

      Michal,
      I am sorry to hear of your flare, and I do hope that you are able to turn it around soon!

      While I don’t know of a specific connection between autoimmunity and infertility, I do know that a nourishing, well-rounded diet is optimal for supporting the body’s reproductive system. I have heard stories of people who have had improved fertility after transitioning to a real foods or Paleo diet, because this way of eating tends to be hormone balancing. Wishing you the best of luck in this area!

      Mickey

  • theresa says

    just wondering why we cannot have chia and hemp seeds? are they inflammatory?

    • Mickey says

      Theresa, they are seeds, and seeds are not included during the elimination diet. I recommend Sarah Ballantyne’s book The Paleo Approach for all of the why’s!

      • Tammy says

        Hi Mickey,
        First and foremost, thanks for all the research, resources and sharing you do!
        I’m new to the diagnosis of Hashimotos and learning more all the time, which also can be very confusing. I agree with your statement, everyone needs to find what works for them. Which leads to my question:

        I also have gastropheresis and no gallbladder. What would you recommend in this situation? Should I still follow the AIP? And, I very rarely eat meat, don’t believe in it really. My cholesterol has spiked three times in 10 years. The last time was super high, but dr.s not concerned, nor am I, because my good cholesterol evens it out.

        Thanks again, you are very much appreciated!

        Tammy

  • F says

    I am vegetarian where will I get my protein from on this diet ?

    • Mickey says

      According to Sarah Ballantyne (author of The Paleo Approach) and developer of the protocol, it is not possible to do it as a vegetarian. You can do it, however if you are willing to eat fish and shellfish. There is not enough protein otherwise.

      Mickey

  • Lori says

    Hi, I was wondering if psyllium seed powder and ground sesame seeds (tahini) are okay? Your answer and the information you provide is very much appreciated! Can you respond to my email? There doesn’t seem to be a way to be notified that a reply is posted on here unless that goes to email? Lori

    • Mickey says

      Lori, neither are allowed on the autoimmune protocol because grains and seeds are eliminated. You can get replies sent to email – not sure if that is what you were asking!

      Mickey

  • Lizzy says

    I’ve been eating near this protocol already but will be adding more eliminations. I find it odd that you include two legumes – peas and green beans. When I had allergy testing I came up allergic to soy and more than a handful of legumes and those two caused some of the worst reactions. I’m still interested in your book, but if you suggest people give up legumes all of them should be included – IMHO. I think you may be setting people up for reactions.
    Best wishes

    • Mickey says

      Hi Lizzy,
      Those legumes have a soft shell and are considered “gray area” foods by Sarah Ballantyne, which most people can tolerate but she advises caution. I am sorry you are allergic to them–you are the first person I have heard having this issue. I don’t really claim to have a diet nobody will react to–there are many who are allergic to foods included on the Autoimmune Protocol. I advise people to make their own modifications if needed.

      Mickey

  • Doreen says

    I am a farmer who started raising all of her own food goods due to Autoimmune disease (MS). I’ve noticed a missing meat, Veal. I actually worked with a couple of places in the UK that 1)raised them and 2)provided some nutritional information. Rose Veal, which is veal calves raised on pasture (not the traditional boxed/crated version) has a beautiful rose color to the meat. It’s actually better meat, nutritional wise and lower in fats than chicken. I started raising some myself a couple of years ago. After having meat from the first one, I will be skipping the chicken and turkey.
    I have done some experimenting with chicken eggs too. I can’t tolerate any store purchased eggs. Chickens raised on pastures (but still feed free choice grains) are a little more tolerable but then this winter, I did another experiment after reading some information of our own fermented foods. I started fermenting what little grains our poultry receives. I can actually eat them, with zero issues. I am currently having the two varieties, pastured with traditional feeds vs. pastured with fermented feeds, tested for difference in weight and nutritional content. It’s taken me since 2008 to determine all of this.
    Lastly, I have also discovered that I can’t tolerate any form of dairy products purchased from the bigger stores. Since I have the farm with dairy cows, I was tempted one day and tried raw milk. It made a huge difference. Before I go too much into it let me explain that store bought milk makes me vomit (literally) about 10 minutes after consumption. Purchased butter gives me tremors to an almost seizure like proportion. Milk is not something I ran for by any means. After trying the raw milk, I did start researching why the difference. I came up with two.
    1) Pasteurization actually destroys the digestible enzymes within the milk. 2) Our cows are 100% grass fed.
    I think both non-pasteurization of milk (and btw, I make my own butter and cheese now too) and the grass fed keep the base milk a truer form.
    I’m not saying to run out, get a gallon and drink it all. Moderation is always key to anything we eat. I’m a firm believer in quality, not quantity. I know most people have very limited ability to purchase or get items like what I’ve mentioned above. I just wanted to share some of my own experiences (and experiments).
    I do miss many of the foods listed in the “avoid” list above but for me, each day I continue to adapt a little more with new recipes. Dietary changes have made my life go from one filled with hand tremors, muscle weakness, and overall poor health to one filled with energy, no symptoms and peace. Thank you for working hard to do this for all of us sufferers out here with AI disorders!

    • Mickey says

      Hi Doreen, Veal is totally acceptable on AIP. Actually, no meat is excluded, although I would argue that we should not eat feedlot meat. I’ve had the same experience with you with chicken eggs, and I found that feeding my girls soy-free feed I tolerated their eggs sooner than store bought. I still can’t tolerate milk, although my husband who is also sensitive to dairy can drink raw milk without problems. I’m so happy for you sharing your experience here, and wish you best of luck on your healing journey in the future!

      Mickey

  • michal says

    Hi Mickey
    i have been following the AIP protocol for about two and a half weeks now. i admit i have some set backs now and then but overall i try to stick to the protocol as is it.

    the problem is i have weird symptoms, including: high pulse rhythm after i eat, frequent weakness at my legs and palms, headaches.
    do you think it’s because i eat smaller amounts of carbs comparing to what i was used to?
    i appreciate your advice
    Michal

    • Mickey says

      Hi Michal,
      Unfortunately its really hard to troubleshoot with so little information, and this is definitely something you should consider talking to your doctor about. Have you tried to increase your intake of starchy carbs, like yam, sweet potato, plantain, yuca, and taro to see if that makes a difference?

      Mickey

      • michal says

        Hi Mickey, thank you for your answer

        i would love to add some sweet potatoes to my diet but i am little bit confused about starch…
        is it good or is it bad for people with UC?
        the reason i ask is because the SCD diet claims that starch is a big no no… where do you stand?
        thanks again

        • Mickey says

          Michal,
          Unfortunately I have no way of knowing which starches will work for you. They bother some people and not others, so the best you can do is try them and use your intuition. I am not a fan of pathogen-specific diets–I think if you have a pathogen you are in better hands being treated by a practitioner than restricting your diet further.

  • Mark Taylor says

    Hi,

    A few years ago, I went through what you’ve described here… for different reasons, and not from a “paleo” perspective, but I ended up doing almost exactly the same thing.

    Can I just make a suggestion for your dietary recommendations… you say nuts & seeds are forbidden (which I wholeheartedly agree with). But you also say that fruit is *optional*. From my experience, fruit that contains seeds that cannot be removed easily should be treated exactly the same as nuts & seeds. The type of fruits I am talking about here are things like raspberries, strawberries, blueberries, etc. Nuts & seeds cause eczema for me, and I get the exact same reaction from eating “seedy” fruit, but *not* from fruit with the seeds removed.

    I know from personal experience how confusing & difficult it is to do an elimination diet, and advice like this can save people a lot of time & distress.

    Keep up the good work.

    Best regards, Mark.

    • Mickey says

      Hi Mark,
      I’m not the originator of this protocol–Sarah Ballantyne, author of The Paleo Approach is. She covers this issue about fruits and vegetables that have seeds in her book. I have presented a simpler version here for my blog readers. In my experience, its rare that someone is sensitive to the seeds in fruits and veggies, and it is distressing to add more restrictions to an already very restricted diet, so I don’t advise that most people eliminate them.

      Mickey

  • Jaymee says

    Hi I suffer from hidradenitis suppurativa and I’m just starting the aip and was wondering what herbal teas are recommended and which ones are not??

    • Mickey says

      Hi Jaymee,
      I like chammomile and peppermint. All in all you want to avoid those that are immune-stimulating, although they can help some people. Echinacea, licorice root, ginseng, and turmeric call all have immune boosting properties and it is probably best to avoid at least at first. Good luck!

      Mickey

      • Stephanie says

        Hi Mickey,

        Thanks for all the work you’ve put into this site and your book, and continuing to answer questions long after posting this blog entry.

        I’m confused about what you said about avoiding immune stimulating herbs, and included turmeric as one. Why? In your diagrams you say turmeric is ok (and I know it is a great anti-inflammatory) so why are herbal teas with turmeric not ok? Or did I misunderstand your comment?

  • Ro Privett says

    Hello Mickey & all…..hope your well….

    Um…..just wondering/ hoping – can I use Hemp (hearts) as a meat substitute for gaining protein on this diet…..or is that allowed as its maybe a seed?

    Cheers!

    Ro 🙂

  • […] it is not allowed on the elimination diet. (I have print-out guides of the foods to eat and avoid here). It is something that can be reintroduced sooner than a lot of other disallowed foods, however. I […]

  • Alan says

    Hi, Thanks for publishing the cook book, it’s been super helpful. One quick question. I assume that sweet potato flour isOK since sweet potatoes arebut just wanted to confirm.

    Thanks!

    Alan

    • Mickey says

      Alan,
      Yes, but make sure that it is processed in a gluten-free facility!

      Mickey

  • Aleks says

    Hi Mickey,

    What do you think about rotation diet? Should we try to rotate food on AI so we don’t develop new intolerances to food we didn’t eat so often before?
    Also,I have a question about mercury fillings- do you recommend to remove them and can that be done by “regular” dentist
    I have Hashi and would like to remove all toxins and possible triggers
    Thank you

    • Mickey says

      Aleks,
      I know the rotation diet has many proponents, but I have not personally used it or known anyone who has developed additional allergies after being on AIP. I think variety is important, but you don’t need to go out of your way to do an official rotation.

      You will want to consult with someone who is familiar with mercury toxicity to get advice about your fillings. I know that removing them can be dangerous if not done properly.

      Good luck!

      Mickey

  • Frann says

    What can you tell me about wheat grass? I’ve been told that the wheat grass is cut above where the seeds are so it doesn’t cross contaminate with the seeds and therefore have gluten. But then I’ve heard to avoid it. What are your thoughts?

    • Mickey says

      Frann,
      Wheat grass still contains wheat germ agglutenin and should not be eaten during the autoimmune protocol!

      Mickey

      • Frann says

        Thanks. I have Sjogren’s and seem to be having a flare-up of dry mouth. Ironically, that started after starting AIP. Is there an gums or lozenges that are approved to use so when I teach my mouth isn’t so dry? Right now I’m drinking water but in the past I sucked on a lemon drop to generate more saliva.

  • Melissa Han says

    I can’t wait to start making all of these foods but I just have a few questions to clear up and who better than you to answer? 🙂 When I was first diagnosed with Hashimoto’s, I went nuts looking up the foods I couldn’t eat (bought an insane amount of books on the matter but they all differed) and I saw that radish was one of those items….it bummed me out. I love radishes but in particular, daikon radish. I usually eat it in Korean stew or made as kimchi. I guess it’s a two part question because kimchi is fermented which is ok, the radish part is my question but the red pepper flakes is the part that I also am unclear of as well. Is this ok? #2 My dad is a little insensitive when it comes to my disease and thinks it’s all made up and sensationalized, even when I have my endo explain countless times. He’s an old school guy and if it didn’t exist in his day, it just doesn’t exist. I am VERY sensitive to nightshades and gluten (obv, lol)….I’m trying to tell him that I am willing to pay for a whole set of pots, pans, cutting boards, etc but he doesn’t get that those items have been cooked on for years with the irritating factors and can cross-contaminate into my food. Am I over-reacting? #3 Can tamari be used in place of soy sauce? I’m Korean, and boy, is it hard to cook without soy sauce! lol I don’t even know if dashi is wrong to use either but my main focus is the tamari. I’m almost sure it’s ok but then again, there are things that I may not know that you might be able to shed light on. There’s still a lot of things that I’m learning and I’m hoping that eating the AIP way will afford me more freedom to feel better as the days pass by. 🙂 I firmly believe in healing my leaky gut, drinking alkaline water and eating the AIP way (no gluten, soy or dairy) but I just need a little support because nobody in my household thinks it’s truly a disease. Thank you for all of your research and wonderful recipes! I appreciate them immensely!

    • Mickey says

      Hi Melissa,
      Kimchi should be avoided because of the red pepper (nightshade) but radishes are fine! You can make your own without the pepper. I definitely think it is worth getting your own set of pots and pans. No tamari, it has soy which is not AIP and not good for anyone with a thyroid condition. I recommend coconut aminos, salted, to replace soy sauce. Good luck!

      Mickey

  • Beer says

    Hi,

    You don’t have anything on the alcohol list. If one has to drink (not giving up my social life, otherwise whats the point on living) do you recommend gluten free beers, any kind of spirits? Wines?

    I know none of these are good for psoriasis, but a mans gotta live.

    • Mickey says

      Hi Beer,
      No alcohol is allowed on the autoimmune protocol–sorry 🙁

      Mickey

  • kmknits says

    If I use coconut milk (canned, organic & without guar gum) to make “milk” kefir, would that be ok for the AIP diet?

    • Mickey says

      Yes, but you will need to make sure your grains can live off of the coconut, some of them prefer dairy. 🙂

      Mickey

  • Frann says

    I’ve been on the diet about 3 weeks and I now have unbelievable gas and bloating. I was also put on HCL with betaine, glucomine, DGL, enzymes, and a probiotic. I am wondering if gas and bloating are common and go away after a while or might something else be going on?

    • Mickey says

      Frann,
      It definitely sounds like you have something going on, as that is not normal. I would ask your practitioner who put you on all of those supplements for help troubleshooting what could be irritating your digestion. Good luck!

      Mickey

  • Hanna says

    Hi, I was wondering if nori and other types of seaweed are acceptable on AIP?

  • MorganM says

    Looking at the list of Good / Bad foods for AIP I didn’t see cranberries listed. What say ye… Good or bad? Why?

    Thanks!

    • Mickey says

      Morgan,
      Cranberries are fine, but make sure to check the ingredients for the dried varieties.

      Mickey

  • Trudy Prutzman says

    I have an autoimmune disease called Licheon Schlorosis. I’m wondering if this diet will help control it? I also found out that most of the foods that are prohibited on this diet, I also should not be eating because of my food allergies. Is there a connection?

    • Mickey says

      Hi Trudy,
      I can’t tell you with any certainty if the diet will help you, but many people with all sorts of autoimmune diseases have been helped by pinpointing their food allergies and sensitivities. I’d encourage you to try it!

      Mickey

  • […] you need more resources to start your elimination diet, check out my Autoimmune Protocol Print-Out Guides as well as last weekend’s Autoimmune Paleo Batch-Cooking Session (I demonstrate almost […]

  • Jaschira says

    Hi Mickey,

    I started the diet following the calendar in your book yesterday. Are plantains, and the following root vegetables allowed: yuca, batata, malanga, n~ame, yautia?

    Thank you for al the work you’ve put into tour book and for organizing it in a calendario and shopping list. I tried n elimation diet in 2002 and wasn’t able to follow it for long, although it did help. I think and hope the awesome way you organized everything helps me be successful this time. Thank you! 🙂

    • Mickey says

      Jaschira,
      Yes, if they are root vegetables and not in the nightshade family, they are fine.

      Good luck with your protocol!

      Mickey

  • Dear MIckey,
    I have been on the AIP diet for a little over 90 days now. I’m 56 and have suffered from Hashimoto’s for probably over a decade. It was undiagnosed until just after I started the diet.

    Just want to thank you so much for the printable guides!

    My progress is gradual. I have flare ups. It’s like I’m awesome for days in a row and then the inflammation will come. Thought it was because of fruit, but recently found that it wasn’t the trigger at all. Every day is better. Acupuncture helps. I think this is a long road and I’m up to it.

    Thanks for the info!!

    • Mickey says

      Donna, thanks for stopping by, and I am wishing you continued success! It can be a long, frustrating road sometimes, but everything you learn about yourself will bring you closer to your goal.

      Mickey

  • RB says

    Hi Mickey,
    Many thanks for all you so willingly share on this site. One thing I’m a little confused about. In reading through the comments section here, I noticed you mentioned peas and green beans were ok. (I think this differs a bit from what Sarah says in her book?) Did you mean snow peas rather than actual peas? Asking because actual peas would provide a non-animal form of protein, which folks like myself might prefer. Thanks for all your hard work!

    • Mickey says

      RB, I started my blog before Sarah refined her research and came out with The Paleo Approach. Peas and green beans are a stage I reintroduction. It is not advisable to do the AIP without animal protein, at the very least fish.

      Unfortunately it is not advisable to do AIP without animal protein (or at least a LOT of fish and shellfish). There is much more than just protein we are after–lots of fat soluble vitamins and important minerals as well.

      Mickey

  • Lisa says

    Hi! I have a few questions about the AIP. I first came across the low oxalate diet as a help for leaky gut and autoimmune. Opinions on that? There are some foods on your “include” list that make me nervous to try because they are high oxalate: spinach, collard greens, chard, figs, dates, oranges, beets, blackberries. I’d love to include those if they’re not usually a problem for those with leaky gut needing AIP. Thanks!

    • Mickey says

      Lisa,
      I am not an expert on a low-oxalate diet, and my personal experience is that those foods do not affect me. I would check out Sarah Ballantyne’s book The Paleo Approach for a scientific discussion of oxalates and if you need to remove them in addition to AIP foods. Good luck!

      Mickey

  • samantha says

    I seen on the list to avoid it says chicken ,then on the foods to eat it says you can eat chicken.i am fixing to start the aip diet .i have hashimotos and hypo. how do i begin? thanks for you help.

    • samantha says

      Also I am gluten free and dairy free.

    • Mickey says

      Hi Samantha, you want to avoid chicken eggs, not chicken meat. You are in the right place if you are looking for resources to start the AIP diet–wishing you luck!

      Mickey

  • Ann D. says

    I was wondering if you’ve heard of geographic tongue and if so, is the Autoimmune diet helpful in preventing flare ups. I’ve been eating gluten free for 7 months and paleo for 5 months. I go easy on the high fodmap foods as some of them can cause digestive upset. Thank You.

    • Mickey says

      Ann,
      The autoimmune protocol is a great place to start with any type of autoimmune disease. Wishing you luck!

      Mickey

  • Kendra says

    I notice pistachio nuts are not on the “Foods to Avoid” list. Was this an erroneous omission, or can I eat pistachios? 🙂

    • Mickey says

      Kendra,
      They are not allowed on the elimination diet. As much as I tried, these lists are not completely comprehensive 🙂

      Mickey

  • Kendra says

    Also, I am a vegetarian and do not eat meat. How necessary is it for this diet to be effective to eat meat?

    • Mickey says

      Kendra,
      It is necessary at the least to eat fish and seafood if you are not going to eat meat. I would check out the discussion about this in Sarah Ballantyne’s book, The Paleo Approach.

      Mickey

  • Jody says

    Hello,

    I am considering making a change to the Paleo or AIP diet which I am sure will do my health wonders. But I am concerned about cutting coffee out. I have a lot more fatigue/foggy mindedness than the normal person (they tried diagnosing me with chronic fatigue) and am afraid I wont be able to function at work with out it. Can you suggest a more natural wake up call that will ease the transition? I’m sure that once I’ve been doing the diet for a while that I will naturally feel more energetic.

    Thanks!

  • Imisscheese says

    Hello,

    Thank you for all the information you have posted on your site, it is very helpful! I am wondering if nutritional yeast is permitted on AIP? Cheese, bread and chocolate are quite hard for me to let go but being on AIP makes me feel better.

    • Mickey says

      Hi there! Nutritional yeast is OK on AIP, but you will want to make sure the source is non-GMO. Although I have never tried it, Douglas Labs makes a non-GMO brewer’s yeast (which is similar in flavor). Hope it helps!

      Mickey

  • Alejandra says

    Hello! I wanted to ask about yucca. Is it acceptable for AIP, and if it is I’d like to know how to cook it.
    Thank you 🙂

    • Mickey says

      Alejandra,
      Yes, yucca is acceptable! You need to make sure to peel and boil it until just tender before cooking, because it does contain cyanide when raw. After prepping it, I love to make fries cooked in lard or tallow. Yum!

      Mickey

  • Richard says

    Hi,

    I’m just curious as to why ghee isn’t allowed?

    Cheers

    • Mickey says

      Richard,
      It is eliminated during the initial stage because some people are still sensitive to it even though all the proteins have been removed (I am one of these people who still reacts to it). It is a stage 1 reintroduction though and a pretty well-tolerated reintroduction though, when you get there. Good luck!

      Mickey

  • Ann Bartholomew says

    Hi Mickey;

    Is there anything I can take for pain when I have a flare-up? I noticed aspirin is out, does that mean White Willow Bark (Salicylic acid) is too? I had a stray from the diet 2x in a week span and it’s taking a while to get back to where I was, in addition to not sleeping well when my shoulders flare since I sleep on my side….

  • […] suggested recipes listed are all approved on the autoimmune protocol. So it’s not only paleo approved but incredibly healing for the […]

  • dabney says

    Just found your site this morning and it looks great! However, what does one do when the gut won’t accept any food; as in everything i eat sets off a response…and…i have been on an elimination diet for 9 months!! For the last 4 months i have been reduced to 3 or 4 veggies, steamed (no nightshades, brassicas or alliums) and alternating wild salmon & free range white chicken. That’s it, for every meal & snack of every day! OK, lots of ghee & olive oil.
    Let’s talk despair!!!!!

    • Mickey says

      Dabney,
      How terrible! I would definitely be working with a practitioner to rule out any gut infections, it may be time for some testing. I hope you get some relief soon!

      Mickey

  • Betsy says

    Hi Mickey,
    Question 1: I am on week 5 of AIP and low FODmaps and my digestion has come to a halt! I am going to cut back on fats, suspecting that I am having a hard time digesting em? I have coconut oil with almost every meal. I bought aloe juice, peppermint tea, and have been drinking lots of water. I was even eating sauerkraut once a day. Any other natural ‘laxatives’ or herbs you would recommend to speed up digestion?
    Question 2: Can we gage a reaction to certain foods by measuring our heart rate, before, during, and after we eat? I had a food sensitivity test 4 months ago. I know you said it took you 2 months to see changes, so i need to be more patient. I am just wondering how I can gage if I am digesting foods properly, or am having a ‘reaction’. Seems like belly is swollen every time I eat.
    Question 3- I re-introduced Ashwaganda root after 14 days since it’s part of my adrenal treatment. I know this is a nightshade, so should I hold off on it longer?
    Question 4: Is Burdock root okay? I am taking it as a pre-biotic.

    Thanks so much. Hope this finds you.

  • tammy says

    hi,
    I just paid this morning via paypal for the paleo cookbook 17 dollars, transaction was confirmed but I did not receive any link to download the e book. would you please have a look for me, the pay pal is the name Marco Peter Nijhof
    thank you

    • Mickey says

      Hi Tammy,
      You will need to email tech support at [email protected] –I can’t look up your transaction here. They will reactivate your link for you! Sorry for the trouble.

      Mickey

  • Hannah says

    Mickey, I just got done listening to all of the talks from the Hashimoto’s Institute (thanks for posting the link on your FB page!). I’ve been AIP for 7 months. My immune system is improving (I’m steadily decreasing meds), but I’m still struggling with brain fog, fatigue, weakness etc. I’m also having persistent hyper symptoms now since AIP is working so well and I have to wait 4 weeks between reducing meds (good problem to have, I’d say)! I’m thinking the brain fog, fatigue, weakness may be related to blood sugar as well. So, I got a glucose tester and have been testing regularly this week. Which leads to my question: my blood sugar in the morning (after 10ish hours fasting) is between 100-110. I’m thinking this high blood sugar may be compromising my sleep and maybe slow digestion is related as well? Any recommendations for this? I get my carbs from sweet potatoes, winter squash, root veggies, and some fruit. I’m pretty good about eating the rainbow.

    • Mickey says

      Hannah,
      Yes, those BS levels are quite high! I would recommend having balanced snacks available (so those including protein and fat), as well as making sure you are not overdoing it on fruit or starches at any of your meals. It can take a long time to train the body from having a sugar burning metabolism to a fat burning one. Blood sugar swings can certainly contribute to symptoms. Wishing you luck!

      Mickey

  • […] really it’s just tomatoes and peppers, etc.), nuts, um…lots more but I feel like if I continue the list I will get irrationally […]

  • Jaqi says

    My goal is to fix the gut… but its not so easy as that as it will trigger other areas of mine: Acne, histamine symptoms and IBS symptoms.

    Broths, left overs and slow cooked foods: Histamine Triggers
    Fermented foods & drinks: Histamine triggers
    Veggies: IBS triggers & histamine triggers
    Probiotics: Histamine Triggers

    I know what is needed to heal the gut, but I cant do it in fear of triggering everything else.

    I just want to understand how one is meant to heal the gut to cure IBS, Histamine, acne…. by eating the very foods that trigger it in the first place?

    Please help?

    • Mickey says

      Hi Jaqi,
      Have you considered working with a functional medicine practitioner or a nutritionist to help you with this?

      Mickey

  • Mikael says

    When it comes to most bean/legumes that are listed they are perfectly fine to eat, if you now how to prepare them. You need to soak the beans/legumes for between 12-24h depending on which sort, preferbly so long that it begins to sprout.. This will make bean think its about to start growing and the fytin acid is disolved. Another option is to ferment the beans/legums. Same goes for most seeds and grains (won´t get rid of gluten offcause) This was common knowledge only 60 years ago, somehow we´ve seemed to have forgotten it. My grandmother always fermentet her oat porridge.. As for black pepper it is essantial to make many vitamines and other micronutrients bio-available. And chilipepper is super anti-inflammatory and should not be avoided unless you have problems with it, i can be a problem depending on your personal condition but it should not be automatically avoided. These guides are good starting points but never take them for laws 🙂 and don´t just buy them straight of, do your research and listen to your body 🙂

    • Mel says

      Such great info, thank you for sharing your family’s experience! Common knowledge… 😉

    • Mel says

      P.s. not rushing to try any form of grain product right now but maybe sprouted/fermented in the future. Mickey have you tried treating grains/seeds to see how you felt?

      • Mickey says

        Mel,
        I do OK with most seeds, but the only grain I can do is white rice and only occasionally. 🙂

  • THANK YOU FOR THIS! I’m embarking on this food plan and really needed it. Big hub, Mickey!

  • Luly says

    Hi.
    I think I already know the answer to this but I don’t see flax seeds on the list to avoid and I’d like to know if they are permissible or not. Thank you, so happy for this website.

  • Mel says

    Hi Mickey! A low-sugar, low-starch, grain-free diet has done more for my “Hashimoto’s” symptoms than anything else I’ve tried. I also watch the immune stimulating foods and herbs and look for cleaner sources of iodine, such as seafood from more remote and less industrial areas. Avoiding grain derivatives in supplements and meds has been tricky, leading me to avoid meds for now and limit my vitamins and minerals to one or two days a week. This means a slower metabolism but less of a lovely adrenal flare state for me. I diagnosed myself a few years ago (not sure the Hashi’s diagnosis is the whole story for us but it’s a good start and much better than no info)…so grateful for people like you who share what has worked for them when so many of us have gone for years or decades with no diagnosis, being blamed for our symptoms or just called lazy for being out of it and severely fatigued all the time. It must be interesting to be facing the constant challenge of opposing opinions head-on on a daily basis! No one wants to give up the flavors and recipes they love, and everyone seems to have a strong opinion whether based in experience or not. This unfortunately sometimes includes professionals and all the people we are close to. I especially applaud you for directly addressing those opinions consistently…thank you for doing that for all of us and sending all my good wishes. And thanks for all the yummy recipes!

  • Leah says

    Can you please advise how much salad or raw food is in your cook book. I have fibromyalgia and am seeing a chinese herbalist who has told me I cannot digets raw foods or cold foods so all my food needs to be cooked. She has not advised that I avoid nightshades but yet I see so many people do. I also cannot eat any dairy or suga or graines or fruit/salads. So basically my diet consists of meat and veg and I simply do not have enough recipes to keep me satisified for breakfast lunch an dinner. Will your book help me as most paleo books have a lot of salads and raw foods in them!

    • Mickey says

      Hi Leah,
      There is a salad section with around 10 recipes–a majority of the other 112 recipes are cooked. I think you will find great use out of my book, since it is dairy and nightshade free as well.

      Good luck!

      Mickey

  • Kathy Thorsen says

    What about wheat grass and other sprouts (sunflower seed, fenugreek)? I like to add them to smoothies.

    • Mickey says

      Kathy, neither wheatgrass or seeds are included on the autoimmune protocol. You can eat the sprout part, but not the seed.

      Mickey

  • Joy says

    Hi! I’ve had Hashimoto disease since I was 13. I was put on meds immediately. I’m not 37 and over the last 5yrs have realized through education that I can fix it through food. Though nothing has lead me to the belief that doing Paleo and incorporating the immune list of no-no foods would help me. I would have been doing this years ago. So my questions is. I’m starting Paleo on Nov 1st (need to finish research & clean out kitchen) and I’m including this list (Thanks by the way), BUT my issue is that I’m pumping breast milk and need to make sure I’m eating enough food. I’m use to eating lots of eggs (crazy how I’m not suppose to…lol), cottage cheese, healthy fats, etc. what foods do I need to make sure I eat enough of? I don’t want to compromise my milk. Please help me!
    Can you email your answer as I don’t know how to retrieve your reply. I just came across this blog as I was searching for a list. Thanks!

    • Mickey says

      Hi Joy,
      Those who are breastfeeding and trying AIP usually have good results with making sure they eat a LOT of starchy carbs–sweet potatoes, yam, plantain, taro, yuca, etc. Good luck!

      Mickey

  • randall jurgilanis says

    are protein powders allowed on aip. if so what type or brand do you reccomend. ty.

    • Mickey says

      Randall,
      No, protein powders are not AIP compliant. Something close, is gelatin or collagen, but neither are complete proteins. I suggest pre-making meat patties and having them on hand for quick meals instead.

      Mickey

  • randall jurgilanis says

    Ive been eating raw kale and spinach everyday for years. Ive just started on the AIP diet and wonder should i continue with raw kale and spinach as part of eating.

    • Mickey says

      Hi Randall,
      I don’t see why not, although there may be some reasons why a person might limit them. Its impossible to know without a history, but generally they are fine on the autoimmune protocol!

      Mickey

      • John says

        You include the shellfish as ok food. What if somebody has Hashimotos? Would not the iodine content in shellfish be too much?

        • Mickey Trescott says

          Hi John,
          I have Hashimoto’s and eat shellfish occasionally with no issue. I would say that you may need to make some tweaks depending on your personal condition and reaction to certain foods. While I wouldn’t supplement iodine for someone with Hashimoto’s, I don’t think eating seafood and shellfish should be a problem for most.

          • John says

            Do you think eating it once a week is safe? I want to make sure my diet is rich and missing seafood would be sad. I don’t have any reaction but i just don’t know what is the safe value. 3oz have like 35mg of iodine where we need like 1.5mg a day assuming we are not deficient so i wonder where that extra goes. thx

          • Mickey Trescott says

            Hi John,
            I eat seafood 3-4 times a week. Its up to your body and how it reacts to tell if it is safe or not!

            Mickey

  • […] If hosts show an interest in cooking something special for you that’s AIP-compliant, send them through the Holidays on Autoimmune Protocol e-book I linked to before along with these print-out guides to what can and can’t be included. […]

  • Viv says

    Hi there!

    I would love to know if it’s doable to follow your protocol whilst combining it with an anti candida diet??
    So no starch veggies like sweet potato, squash and fruits etc. I wonder if you got plenty of recipes in your book which comply with this?

    I just wouldn’t know what to eat really ;). And, of course, I don’t want to starve myself and/or lose any more weight.

    Your help is much appreciated! I would love to buy your book but need to know if I can use it at this stage ;).

    Much love,

    Viv

    • Mickey says

      Hi Viv,
      Of course it is possible, but I do not recommend layering a further diet restriction unless you have been diagnosed with Candida. I see far too many people online diagnosing themselves and doing unnecessary, overly restrictive diets when that may not even be their problem. There are treatments for Candida in addition to diet that are very effective, and I encourage you to explore this route with your doctor. Good luck!

      Mickey

  • Viv says

    As well, did you address candida first before going on a autoimmune paleo protocol or did you do it simultaneously?

    Thanks heaps!

    • Mickey says

      Hi Viv,
      Although I suspected Candida, I got tested and found out that I did not have it.

      Hope it helps!

      Mickey

  • Samantha says

    Hi Mickey,

    Are you familiar with the AI disorder, Parsonage Turner Syndrome? I was diagnosed a year and a half ago, it’s basically where your body begins attacking your nervous system and since then I’ve suffered severe atrophy on my right upper body due to a lack of thoracic nerve function. Just curious if you’ve ever come across it and this way of eating has possibly helped cure the effects.

    Thanks!
    Samantha

    • Mickey says

      Hi Samantha,
      I’m not specifically familiar with it, but it sounds terrible! I do know that many people with rare autoimmune diseases have experienced success by getting to the root of their food allergies and sensitivities. Good luck!

      Mickey

  • Darcy says

    Glad to have found you – new to all of this! Quick question – do you know why cayenne is prohibited? I’ve always thought cayenne was a good anti-inflammatory for the stomach and calms things down. It seems counter-intuitive to me that it is restricted. Thank you!

    • Mickey says

      Darcy,
      It is not allowed because it is in the nightshade family of vegetables, which a lot of us with autoimmunity react to. I was also very surprised to learn this, because I had used cayenne in the past as part of healing protocols. Sarah Ballantyne has a great article on nightshades here: https://www.thepaleomom.com/2013/08/what-are-nightshades.html

      Hope it helps!

      Mickey

      • Denise says

        what about oil pulling with sesame oil, is that out since it’s from a seed?

        • Mickey Trescott says

          Denise,
          Yes, can you try with coconut oil? This is what I have used in the past.

          Mickey

  • Nimi Sandhju says

    hi there.

    well i thought i was following AIP and then i keep discovering things i shouldn’t do. i have one square of 70% dark chocolate at night as my treat and i add 1/2 tsp coconut nectar 2 to three times a day to my tea or a fruit salad. even the green tea may not be AIP. does this mean i have to start over?

    Nimi

    possible Sjogrens, autoimmune hepatitis

    • Mickey Trescott says

      Hi Nimi,
      I wouldn’t say you have to start over, some things are worse than others and I don’t think chocolate is the worst you could do (unless it was loaded with something like dairy, gluten, or soy). I’d say just do your best to get on track and be on the elimination diet from there! Make sure not to start reintroducing foods until you see some measurable improvement from following AIP. Good luck!

  • John says

    I do have a question that i cannot find the answer to anywhere.
    I went to see my MD and i asked to do all the blood tests and thyroid tests including antibodies.
    All was just to make sure all is good.

    The thyroid antibodies results came positive:
    THYROID PEROXIDASE ANTIBODIES 96 IU/mL H <9 IU/mL
    THYROGLOBULIN ANTIBODIES 12 IU/mL H < or = 1 IU/mL

    My question is if having those antibodies is like a dead sentence and i am marked for deletion and the only way to fix it is to do autoimmune diet? I don't have any symptoms and food sensitivities.
    The only symptom I have now is the hate and hard time to switching to auto immune diet.
    Everything I like is limited. It is a nightmare.

    I am waiting to see the doctor but i though cause i am marked i must switch my diet.

    • Mickey Trescott says

      Hi John,
      You need a diagnosis from a doctor, but typically positive antibodies are indicative of Hashimoto’s disease. I would not say that the only way to manage is diet, but many of us feel it is a large piece of the puzzle to helping us feel well again. Everything you do on your healing journey is up to you, and I encourage you to follow your intuition along the way. Diet is not a replacement for medical treatment, most of us who have been successful find it complimentary. Wishing you the best of luck!

    • John says

      I went on this diet starting with:
      TPA 96 IU/mL Above High Normal <9 IU/mL

      after the diet for 2 months TPA went up:

      TPA 471 IU/mL Above High Normal <9 IU/mL

      This is very confusing. I though the diet was supposed to help.
      I see completely opposite result.

      • Mickey Trescott says

        Hi John, I am not a doctor and can’t comment on blood work–I suggest finding someone who is trained in functional medicine to help troubleshoot your issues. Sometimes when antibodies go up there is a trigger that has yet to be addressed (and this isn’t always a food). Wishing you luck!

        • John says

          thank you, i am seeing the functional medicine doctor this Monday.
          It is just said that so much effort went for nothing so far.

  • Adriana says

    Hi Mickey

    I recently purchased your book and i am excited to start using it. I just had 2 questions.

    1. For the week meal plan, can i switch one food for another since i am not a fan of curried chicken salad or do i have to stick to the meal plan?

    And

    2. I saw tuna and kombucha was included in the book but i had read that tuna and kombucha since it contains green tea are both not good to have when you have a thyroid problem. (I have Hashimoto’s disease). Im just a little confused.

    Thank you,
    Adriana

    • Mickey Trescott says

      Adriana,
      Yes, you can absolutely make subs but you will have to go through the shopping list and correct for the ingredients you have added and subtracted. Tuna and kombucha are AIP-legal (I eat both on a regular basis and I have Hashi’s) but if you feel that those foods don’t work for you, you can certainly avoid them.

      Hope it helps!

      Mickey

  • Elena Isaeva says

    Hi Mickey,

    Thank you for the printouts, I’ve been following them for 3 weeks by now. The lists don’t say anything about green or black tea. Are they allowed?

    • Mickey Trescott says

      Hi Elena,
      Technically they are OK, but you need to be cautious as both green tea and caffeine can be immune stimulants. Hope it helps!

  • Megan Bales says

    Hi Micky,

    I was recently diagnosed with Crohn’s Disease. I am quite the extreme case, as I was diagnosed after my bowel perforated and I was rushed into surgery. Before that day I had no idea that I was sick (no symptoms). I’m all healed, on medication and doing relatively well on my medication (Humeria). My gastro doctor has told me that I can eat whatever I want, that food does not cause Crohns, but can irritate symptoms. Now that I am having symptoms of cramping, I still feel like my treatment is missing something and I sure as heck never want to have to do another ER surgery where I have more of my bowel removed!!

    Can you tell me if any Crohn’s patients have told you that they have benefited from adapting an AIP lifestyle/diet? I know that everyone is different, but hoping that someone with Crohn’s has found aid with this diet. You’re insight would be great appreciated. Thanks!

  • Krista says

    I have type 1 diabetes, psoriasis and granuloma annulare, I have been following the AIP for a couple months now but have reached a point of total frustration and depression, I see changes but nothing drastic. This community seems to share a common theme of thyroid disease and celiac of which I have neither…yet. I don’t wish for either of these conditions but ironically feel like an outcast among outcasts. My diabetes will never go into remission and my skin responds slowly to change making reintroduction nearly impossible to understand. Unlike those with GI issues, a teaspoon of a possible trigger food shows me nothing. I guess I’m reaching out from a place of desperation and frustration hoping you may be able to direct me toward a resource that may address the skin issues more? I have read the paleo approach cover to cover and have both of your beautiful cookbooks. I believe that my issues started in the gut and I believe that this approach will work eventually but at what cost. I feel like I’m failing every day and trying to live a normal life seems further and further from my reality. Thank you in advance for taking the time to read this and for any resource you may be able to point me toward. Sincerely, Krista

    • Mickey Trescott says

      Hi Krista,
      I am so sorry you are feeling desperate and alone–I have definitely been there. While I personally suffer from Hashi’s and Celiac, many others with different autoimmune diseases have experienced success. I actually just met a woman at the San Diego book signing last night with T1D whose life had been changed by going AIP–she told me that her blood sugar stabilized and she needed far less insulin than pre changing her diet. She also told me her endocrinologist had become a believer and was going to start using the diet with his patients. We have a few bloggers in the community with Psoriasis–Kat from The Primordial Table is one of them. Skin can be one of the last areas of the body to see improvement–it is a low priority organ for the body. Healing skin is also a very nutrient-dependent process, so I would make sure you are implementing AIP in a very nutrient-dense way. If you continue to not see any progress, I recommend seeking out a practitioner to help dig deeper and find some underlying issues that could be keeping you from success.

      Hope it helps, and sincerely wishing for a breakthrough for you soon!

    • Deidra Murphy says

      Krista-I want to cry for you! I have been there (and still sometimes am) in the frustration mode. Although I do not suffer from the same ailments (Hashi’s is mine) I can feel your total frustration right through the screen. Don’t give up! Keep on going. I hope you find answers.

  • Dawn says

    I have adult onset asthma and found I have allergies to Cat, ragweed and molds. My breathing is a constant issue. Is AIP right for asthmatics?

    • Mickey Trescott says

      Hi Dawn,
      I’m not a doctor so I can’t advise on medical issues. This would be best to talk to your doctor about before trying. If it helps, I have not heard any ill effects from asthmatics.

  • Sara says

    Hi Mickey,
    This is actually more for Angie. In her Bio she mentions that she also has Endometriosis.
    Did/does AIP help with any of those symptoms?

    Thanks!
    Sara

    • Angie Alt says

      Hi Sara-
      I do use AIP as one of my methods for managing Endometriosis. My pain with monthly cycles is at least 50% better with AIP (I’m sure this is largely due to significantly less system wide inflammation & better regulated hormones), but I do usually still have one tough day that requires rest, heating pads, etc. I have also had surgery & understand the gold standard for long-term relief being complete excision (a better form of surgery than the ablation technique) with a very experienced excision specialist at an Endometriosis care center. (The most well-know doctor currently doing this in the US in Dr. Ken Sinervo at the Center for Endometriosis Care in Atlanta, but there are others.) Thanks for reading!
      -Angie

      • Sara says

        Hi Angie,
        Thank you for taking the time to respond! I have pain on a daily basis, with recurring cysts. I’m hopeful that AIP will help lessen the number of painful days. Do you consider Endo to be an autoimmune disease? I’ve read some studies suggesting that it may be.

        Thanks,
        Sara

  • Allison says

    I didn’t see any squash listed in either category… Is squash okay to eat? Specifically zucchini, spaghetti, butternut, and pumpkin.

    • Mickey Trescott says

      Allison,
      Yes, squash is fine! Its on the food to include list.

  • […] Autoimmune Paleo: Great print-out guides to help plan your meals, or take to the grocery store with you when shopping. Good source for recipes, too. […]

  • […] but if you are expecting someone to cook for you do yourself a favor and give them the list. These printable guides from Mickey Trescott and Angie Alt over at Autoimmune Paleo have been a fabulous tool for me. Every member of my family has a copy of these print-outs, I even […]

  • Janyce Williams says

    Mickey…I do have some questions & not sure I’m posting at the right place…still learning about this FB stuff. Thanks for the list of “Foods to eat” and “Foods to Avoid.” I was wondering if navy beans (white) and okra are ok to eat….not sure if okra falls under the category for a night shade plant or not. And too what is FODMAPS? Thank you so much.

    • Mickey Trescott says

      Hi Janyce!
      Navy beans are off, as are all beans and legumes. Okra is not a nightshade family vegetable and should be fine. You don’t need to avoid FODMAPs unless you are in the process of diagnosing or treating SIBO. Good luck!

  • Janyce Williams says

    I was reading in one of the above questions that a lady said green tea was not good for one w/hashi….is this true? I am doing green tea too…I did have another question posted above…I do hope you can give me an answer. I do have your cookbook on order…anxious to get it. Thinking about ordering the breakfast cookbook too that you have posted.

    • Mickey Trescott says

      Janyce,
      Green tea is an immune stimulant and can be problematic for some of us with autoimmunity. I find that I am sensitive to it so I avoid, but I know others who don’t have the same problem. I hope you love the cookbook!

  • Denise says

    I have Crohn’s disease, and I’d like to try the AIP diet. I just got test results back from a food allergy blood test, and I had abnormal results for chicken, pork, and lamb (unfortunately the test did not cover other types of meat). I’m wondering if you have any experience with people who have meat sensitivities? Since the results were a sensitivity, not an allergy, I’m wondering if I should still include all types of meat and if the AIP diet will help me heal.

    • Mickey Trescott says

      Hi Denise,
      This is a common question, and stay tuned for a major blog post about it in the coming weeks. I don’t believe food sensitivity testing is completely accurate, but it is information about how your body is reacting to food, so if you want to leave those foods out for a couple of weeks and then reintroduce “early” just to make sure, you can do that as well.

      Hope it helps!

  • Melanie says

    In one year my Hashismotos Antibodies went from 500(Nov2013) to over 3500 (this weeks labs 2.2.15) .
    . My Tsh is 6.6 T3 T4 is in range. I have reactions to Synthroid and Armour. They raise my swelling and blood pressure from normal to 200/112 stroke level. I looked like memory foam mattress that kids were jumping on. Parts of my body looking like a person 200 lbs more my size. Satan seems to reside in me.
    I went from active normal , looking way younger than I am to absolutely opposite overnight .. I do mean literally overnight.
    My doctors are the wait and see plan. I was a pin cushion month to month. I tired hard back in April 2014 to get the doctor to look at my enlarged ,turning, crippling joints. She kept forward to her laptop said “”your complicated”” . So I asked “so what your saying is Im Screwed”?
    She said “”YES””
    ((My husband came up out of his seat.))
    WHAT DOES 3500 antibodies mean when normal range is *9*..
    My face is numb today with worry and the attitude of the NO HELP DOCTORS I have seen.

    • Mickey Trescott says

      Melanie,
      I am so sorry for your situation–unfortunately I am not a doctor and I can’t give you any advice regarding your lab tests. Have you tried to make any changes in your control, like changing your diet or making lifestyle changes? A lot of people with Hashimoto’s find that their symptoms improve when they go at least gluten free, and doing a thorough elimination diet can be extremely helpful. I’m hoping something changes for you soon!

    • hd says

      Hi. Hypothyroid (poss hashi) here too. I wasn’t able to take synthroid, armour, or levo… But am having good results with compounded bioidentical thyroid replacement through an osteopath. The pharmacy is Medaus located in Louisiana. It is only partly covered by my insurance. But it is helping to stabilize my thyroid. I’ve long held the belief that diet is important, and have had good results with controlling blood sugar with Barry Sears Zone diet ratios. Not as much luck finding a diet that could manage the food allergies and gut pain, but now it looks like the AIP will be the way to go. Thanks Mickey for sharing! H.

      • Mickey Trescott says

        Hi HD,
        I, like you do well with compounded synthetic medication. Thanks for sharing your story and best of luck to you!

  • julie says

    chicken is on both lists. so should I or shouldn’t I?

    • Mickey Trescott says

      Hi Julie,
      Chicken eggs are off limits (you will see them under the egg category) but the meat is fine. Hope it helps!

  • Annie says

    Hi there, this is such a brilliant resource, thanks.

    I’m sure there’s something out on this, but can’t find quickly (young children at heels).

    Two things. I have Hashimotos, and in the midst of a flare up (while on thyroxine none the less..).

    1) Having gone sugar and gluten free for four weeks, I now I have thrush. Pessaries/creme from pharmacy are ineffective. Yoghurt is on the avoid list. What’s a girl to do?! Probiotics and wait and see?

    2) Nuts like cashew and macadamias that aren’t on the avoid list – can one assume they are okay for an AI physiology??

    many thanks
    Annie (NZ)

    • Mickey Trescott says

      Hi Annie!
      I can’t advise on the thrush, I’d consult an herbalist or someone familiar with yeast overgrowth. All nuts are out, so your cashews and macadamias will have to wait until reintroductions. Hope it helps!

      Mickey

  • […] posted this list of AIP foods on my fridge so I would see the possibilities instead of looking at foods to […]

  • Ann says

    Oh, I meant to add…. I don’t know if I need to also do the FODMAPS, or lower the starch/sugar. This is sooo much to eliminate at once. If I keep to the AIP as I said in previous email, and add back a food or two after a couple of months. That should work, right? Then I can eliminate FODMAPS foods the next 1-2 months when I know I have added in a few safe foods that I’ve tested from previous 1-2 months elimination. Is that an acceptable approach?

    Ann

    • Mickey Trescott says

      Hi Ann! If you react to FODMAPs, I advise getting treated for SIBO under the care of a knowledgable practitioner, and possibly layering that approach with AIP if necessary. In my experience, it takes a lot more than just a low-FODMAP diet to get rid of SIBO.

      Good luck!

  • Deidra Murphy says

    I have a question: In the ‘avoid these foods section’ I know legumes are listed. I have seen where someone else said green beans were fine because they were not fully matured in the pod. What do you think of this?
    Also, what about Purple Hull peas? I am veering on the ‘just say no’ side of everything until I know for sure.
    Thank You!

    • Mickey Trescott says

      Hi Deidra,
      Beans with edible pods used to be “gray area foods”, but now they are not considered part of the elimination diet. Hope it helps!

  • Olivia Mullins says

    Hi. I just started AIP. I am vegetarian but have been forced to start eating fish. I’m having a hard time feeling full. Also can we have yeast extract, cane juice and maltodextrin ?
    Thanks

    • Mickey Trescott says

      Hi Olivia,
      If you are having a hard time feeling full, you may not be getting enough fat or protein–I’d try upping things like avocado and any other fats you are using, as well as eating more fish for protein. I would avoid yeast extract, cane juice, and maltodextrin while on AIP.

  • Lilly says

    Hello- sorry if this has already been answered. Curious about olives as well as curry powder? Thank you.

    • Mickey Trescott says

      Lilly,
      Olives are fine as long as they are packed in water, vinegar, or an AIP compliant oil (like olive oil). Curry powder is not compliant because of the seed and nightshade spices. Hope it helps!

  • Elise says

    Mickey, I didn’t see balsamic vinegar on the avoid or include list. Is it safe on AIP? I’m on the healing road of Hashimoto’s.
    Thanks so much, Elise

    • Mickey Trescott says

      Hi Elise,
      It can be OK, but be sure to contact the company to make sure that their facility is gluten-free. Some companies use wheat paste to seal the barrels.

  • Holly says

    Is nutritional yeast okay on AIP?

    • Mickey Trescott says

      Holly,
      It is allowed, but you want to make sure it is not made on GMO beets. Also, a lot of people have yeast sensitivity so it would not be ideal for them.

  • […] Protocol (AIP) diet for 60 days wouldn’t hurt. So, here it is. I’ve downloaded these amazingly useful guides on foods to eat and foods to avoid from Autoimmune Paleo and stuck them up in the kitchen – a […]

  • Esther says

    Thanks for these printouts. Could you please tell me how to print them. I don’t see a Print button.

    Thanks

    • Mickey Trescott says

      Hi Esther,
      You should be able to select file->print in your .pdf reader or browser. Hope it helps!

  • […] up their kitchen: Initially, I boxed up everything that was off limits. I also printed out the AIP Print Out Guides and had them on the fridge for easy reference. In the beginning I kept coming across false […]

  • […] He Won’t Know It’s Paleo von Breanna Emmitt empfehlen – egal ob ihr gerade das Autoimmune Protocol macht oder nicht! Die Rezepte sind einfach DER HAMMER und die knapp 9 EUR, die ich für die […]

  • Randi Kraus says

    Hi! I’m starting AIP in a week or so. Just checking…green beans and snap peas? They seem to be an ok food on some lists (like yours) and then not included or noted as maybe on others (Paleo Approach). I would definitely love to include them…usually have green beans roasted everyday with breakfast and love snap peas in my salads. No, yes or yes but limited? I have no reason to believe they would cause me a problem but then again who knows! And also what about citric acid? Thanks for the feedback!

    • Mickey Trescott says

      Randi,
      They are considered a stage I reintroduction. I came up with my lists before TPA came out, and that is the one inconsistency. I’d try and avoid citric acid (preservative) while on the elimination diet. Good luck!

  • Vicki Holland says

    Hi,
    Please clarify the “Chicken” as Food to avoid and listed in the food to include. It’s on both lists !

  • Vicki Holland says

    Ha ha, Nevermind on the chicken question, I see now that it’s chicken eggs on the avoid list. Thanks !

  • Nicole Tozier says

    I eat some foods that aren’t on this list, and I’m not sure whether to keep them or not! Can I have acai, seaweed, or greens like chlorella, spirulina, and wheat grass?? Thanks!

    • Mickey Trescott says

      Hi Nicole, acai and seaweed are OK, but you will want to avoid the immune stimulants like chlorella and spirulina. I also would leave out the wheat grass.

  • Sarah Marie says

    I’m a celiac, and I also seem to have a sensitivity to seafood (for the last few years, I’ve been reacting to home-cooked, unseasoned, wild caught fish almost the same way I react to gluten). How can people who don’t tolerate seafood modify AIP? How can I make sure I’m still getting enough omega 3s? (I haven’t been able to tolerate fish oil or cod liver oil supplements either).
    Many thanks.

    • Mickey Trescott says

      Hi Sarah,
      Its unfortunate, but not uncommon! What becomes even more important for you is making sure your meat is from a good source (grass fed and finished for a higher amount of omega-3 fats) as well as making sure you get lots of organ meats like liver. Good luck!

  • Susan says

    Disagreement on how to count fruit sugars. Do we count the actual fruit sugars (i.e., 15g for a banana) or JUST the fructose (2.7g for a banana)? Thanks very much! Susan

    • Mickey Trescott says

      Susan,
      Have you seen Sarah Ballantyne’s discussion of this in her book the Paleo Approach? She doesn’t advocate for more than 20g fructose while on AIP. Hope it helps!

  • Mary says

    Hi! I am new this 🙂 Just wondering, when you say no pumpkin seeds, does that also mean not to eat canned pumpkin for the autoimmune paleo diet? Also, is mustard okay to eat, just not the seeds?
    I truly appreciate all your help and work you have done!!

    Mary

    • Mickey Trescott says

      Hi Mary,
      The flesh of pumpkin is OK, but the seeds are not. Mustard greens are OK, seeds are not. Hope it helps!

  • […] AIP: wenn ihr nicht gerade auf dem Autoimmune Protocol seid, bleibt für euch im Rezept alles wie gehabt. Solltet ihr derzeit Paleo AIP machen, […]

  • Meher says

    Why do we need the elimination diet to gradually re-introduce foods when the Food Allergy Testing which I hear is for around 150 foods is available?
    I have very RA like symptoms such as dry eyes, joint swelling and pain esp back of neck and heands, fatigue and bruising but my RF and Anti-CCP tests have come out normal. I am diabetic. Feeling clueless.

  • Cathy says

    Hi
    I am having trouble understanding the reintroduction stage, It says monitor symptoms, but I don’t get symptoms, I have Nephrotic Syndrome, the first sign of a relapse is life threatening. Do I just stay permanently on the AIP? Thanks in advance

    • Mickey Trescott says

      Hi Cathy,
      Unfortunately since I am not a doctor I can’t advise on medical conditions or what diet is best for you. I would suggest trying to find a functional medicine practitioner who is knowledgable about your condition to advise you on the elimination diet. Good luck!

  • Hello! I’m just starting AIP and have also started a blog/site to chronicle the journey as well as provide recipes and such….If I see a recipe on your site that I like, can I put it on my blog as long as I give credit for where it came from?

    Thanks!

    Michelle

    • Mickey Trescott says

      Hi Michelle,
      I allow linking but no reprinting of photos or recipes. Thanks!

  • […] issues. A good reference for what you can and can’t eat during the elimination phase is this chart from Autoimmune […]

  • […] arrowroot starch, coconut oil and avocado oil. To see what foods to avoid and which to keep on hand click here for an easy to print outline from Mickey […]

  • Angela says

    Hi, I’ve recently been diagnosed with Graves’ disease and psoriasis and while I only have small patches and dots of psoriasis at the moment they can be itchy and painful. My Graves’ disease leaves me with very little energy and with 4 kids I need all the energy I can get. Do you think the autoimmune paleo diet would help me? I’m getting quite desperate as hanging out a load of washing or sweeping my floors can leave me exhausted and I’m worried my psoriasis is going to continue to spread very quickly. Your advice would be greatly appreciated. I’m on carbimazole which is reducing my thyroid levels but the symptoms seem to be lingering.

    • Mickey Trescott says

      Hi Angela!
      Glad you found us here. Unfortunately we don’t make any claims for the diet helping medical conditions, as we are not medical practitioners. Many have found that doing an elimination diet helps them find roadblocks to their success. You need to clear this with your doctor, as change in diet may have an impact on your medication needs. Hope it helps!

      Mickey

  • Kathy Kostenbauer says

    I was recently diagnosed with Celiac. I also have Hasimotos and Sarcoidosis. Is it acceptable on the AIP to have silk (Vanilla) or the Silk Alternative Yogurt. Both are dairy free BUT reading the label there is soy in the Vanilla Silk liquid. Is the goal also to remove ALL sugar or is it granulated sugar. Thank you for your help.

    • Mickey Trescott says

      Hi Kathy,
      Both of those products would be off-limits with AIP, because they are made from soy. Hope it helps!

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