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:
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.
814 comments
Hi Mickey,
I have Celiac/suspected Hashimoto’s – I have been gluten free and mostly dairy free for four years but still feel like garbage most of the time, so I think it’s time to give this diet a try. I am nervous but excited about feeling better. I am doing my research this week and hope to start next week. I just downloaded your two week meal plan and ordered your cookbook from Amazon! I have a few questions:
1. You have “green beans” on the allowed list, but I thought all beans/legumes were out – are green beans different, or are there only certain kinds that are ok?
2. I like to drink, lol. I usually have a few glasses of wine a week (or cider/gf beer) and sometimes cocktails with friends over the weekend. The idea of giving up all alcohol for a month or two is bearable, but I can’t imagine giving it up permanently. Is the intent for you to try and introduce alcohol back into your diet as well, to see how you handle it, and if you do ok, to be able to occasionally partake in it?
3. I know I am starting at a terrible time – with Halloween, Thanksgiving, my birthday, and Christmas coming up. But I intend for this diet to be a lifestyle/permanent switch, so I might as well start now. I am sure I might have the occasional “oops”…with any diet, do I just do my best to get back on track and stick to it? If I’m planning on being on this diet for the rest of my life, with the occasional slip-up set me back much?
Thanks, and wish me luck!
Stephanie
Hey Stephanie! Happy to help:
1. In the early days, green beans were not on the “no” list and I included them on the “yes” list before Sarah’s book came out, hence the discrepancy. Now, they are eliminated during the first phase and a stage 1 reintroduction.
2. You never know where you are going to get with reintroducing a food, but I personally and anecdotally have heard from many AIPers that they are able to introduce various alcoholic beverages back into their diets occasionally (in moderation of course!). I do best with hard liquor and GF beer instead of wine and cider and can only drink a little, but it is nice to be able to enjoy a drink with family or friends now and then! You really won’t know until you go to reintroduce, hoping for the best for you there!
3. It kind of depends on the oops you make (for instance, eating gluten might be different than a nightshade exposure, or worse, both at the same time!) but you will have to reassess then. It is impossible to know now how long it will take your body to lower that inflammation and in the healing zone again. Set yourself up for success and be gentle on yourself if you make a mistake! It is very common and we are all human.
Wishing you luck Stephanie!
Thanks for the response and the encouragement, Mickey!
I am almost done with Week 1 and I have already learned a LOT! Mainly, how hard it is to shop like this – my town doesn’t have great health stores so it has been a challenge to find everything I need. I will likely have to do a lot of online purchasing. Also…it’s expensive! I am also already craving a sweet so bad I want to rip my eyeballs out, haha….so I picked up some things to make a sweet treat from your cookbook for this weekend. I know all of this will be so worth it, though.
Oh….and I made the beef liver pate last night. I’m trying my hardest…but it’s pretty hard to stomach, lol. I know I used to eat liverwurst as a kid and liked it…I’m assuming I can try the same recipe with pork liver? I’m hoping that might have a more palatable taste for me.
Thanks!
Hey Stephanie! Yes, you can sub out the beef liver for chicken or pork, some people do have different flavor preferences. Have you heard of Thrive Market, an online store for natural foods? They have great prices and send everything through the mail. I use them because I also live in an area without specialty markets. Good luck!
Aside from my type 3, Hashimoto’s, Graves, and Fibromyalgia, I am malnutrient due to early onset childhood malabsoption meaning I am unable to digest fatty foods.
I know the body requires certain fats in order to produce healthy flora and thrive well. But my body doesn’t do this.
I ordered your book on Amazon, it arrives Thursday (squee!) Will I find useful tips in it to help me with this malabsoption problem of mine? Can I substitute certain meats and eat fish or chicken instead?
Hi Frances! I’m sorry to hear of your issue, but you aren’t alone in this. I would actually suggest working with a practitioner (aipcertified.com has a directory!) to help you customize the protocol to your needs. You might need some creative work arounds, but it can be done! Wishing you luck!
Hi, I am new to the AIP diet as after 15 years of remission I have just had a flare-up of my very rare Auto-Immune (Dermatomyositis -in fact have never seen it on any of your threads) I was put on to Prednisone, but hating all the side-effects, i decided to research more natural ways, and stumbled across the incredible amount of new info and also the AIP, which I decided to start immediately, and already have seen some improvement. There are just a few “grey” areas that I am confused about…. One is although the AIP is grain free, can we still eat Gluten-free products ie Gluten-Free Oats? Also with it being dairy-free, is Milk Kefir still prohibited, as I understand that Kefir is such a healthy food for the digestive system
Hi Tina! Glad you are having success. Yes, even gluten-free grains are eliminated initially. Milk kefir is also eliminated, but it is possible to make both coconut & water kefir.
I’ve been on AIP for 7 days and seem to be having allergic reactions to most coconut foods (I’m okay with raw young coconut water). Coconut is such a staple of this diet. Any recommendations for how to do this protocol without it?
Many thanks!
Hey Erin! This is a very common further sensitivity. Coconut oil can be replaced by other solid cooking fats (like lard, tallow, or duck fat). I would use a thinned root veggie puree (like parsnip) instead of coconut milk to thicken. I’d also pick out coconut-free dessert recipes instead of trying to adapt (we have a few on this site). Hope it helps!
What about dandyblend coffee substitute? can that be used during elimination phase? or after? or is there a better alternative?
Hi Green Hills,
Dandy Blend is made with barley which is a gluten-containing grain (even though the product is claimed to be GF), so no, it is not compliant with the elimination phase. I have my own dandy/chicory blend recipe here: https://autoimmunewellness.com/aip-bulletproof-style-dandelionchicory-coffee/
I’ve been curious to know: Are either kelp noodles or shirataki noodles (also called yam noodles, and made of the Konjac root) AIP compliant? I’ve read through the ENTIRE string of comments here, and unless I missed something, no one has asked yet! Thanks in advance 🙂
Hey Susannah, Sarah has a great discussion about miracle noodles here: https://www.thepaleomom.com/are-miracle-noodles-paleo/
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Hello, I was just diagnosed with Atropic Metaplastic Autoimmune Gastritis. Is this food list good for me to follow. I do not eat any red meat. I only eat poultry or fish. I am so confused on what I can and cannot eat. Please help.
Hey Roseann,
Unfortunately we are not medical practitioners here and can’t advise on any medical conditions. It would be best to have a chat with your doctor or hire a nutritionist to help you personalize and determine what is safe for you. Good luck!
I recently saw powdered bone broth protein powder at my local health food store. Is that acceptable on the AI Program?
Hey Mary! As long as the supplement is produced in a gluten-free facility, and there aren’t any other non-AIP ingredients (check for spices!), you should be fine! I have found bone broth powders to be extremely cost prohibitive compared to making my own, though!
First I want to thankyou for all the time you two have put out, to help others!
I have been on an AIP protocol for awhile now, and just discovered your wonderful Handbook.
A question I’ve wanted to ask is:
What is a good guideline for daily max servings of starchy vegetables (and which root vegetables are NOT starches?) and when I do use AIP flours or AIP snacks with tigernuts/coconut/Cassava ect., do they count toward that max daily amount? And what is a good guideline for daily max fruit intake?
Hey Rose! Great question, and the truth is I have no way of knowing what is going to be a good max for you, this is something you will need to try and figure out by trial and error. Some folks do well with a higher amount of starches (and in fact, need them for optimal thyroid function), others actually get symptoms when they eat any at all, and most fall somewhere in between. It is recommended to stay under 20g of fructose per day, most people do well with about a piece of fruit a day, more if they are eating berries or other low-sugar fruits. Hope it helps!
[…] eggplant, peppers, all chiles(and chile spices), sugar alternatives like stevia, xylitol. I found these guides from Paleo Autoimmune Protocol really helpful. The purpose of the AIP protocol is to heal the gut, reduce inflammation and lower antibodies. […]
Hello, I just recently came across your blog/articles as I’ve been sick for 3 wks following a terrible cold, it’s almost like flu like symptoms lingering with no recovery in site! I was recently out back on my autoimmune meds, but am looking for ways to recover in a healthy way. When looking at your lists I noticed coffee on the avoid list (figures! 😭). Would it be a big deal to have just 1 cup every morning? And how about regular potatoes?
Thanks so much you’ve been a huge encouragement already!
-Monica
Hey Monica! Unfortunately if you are aiming to do the elimination diet, coffee and regular potatoes are not included. I do recommend trying for 100% compliance, because that is the way to tell if your body is having a reaction when you get to the reintroduction phase. If it seems to overwhelming, a slow and steady transition might be helpful. Wishing you luck!
Hi! I was wondering, if black pepper (which is a no) helps with the absorption of turmeric (which aids in inflammation) can one still consume it??? It’s supposed to increase absorption by 1,000% if I’m not mistaken.
Hey Melissa! Black pepper is not allowed during the elimination phase, but some folks make modifications if they are using it medicinally. In the end, your final protocol is up to you!
Hi Mickey,
I have been looking for a new way to improve my health with a different diet. I have Lupus and have been gluten-free, then went sugar free for 3 years and have seen the improvement. Now I am wanting to see what I can do to reduce even more of my inflammation. So I have been looking into The AIP diet. Would this diet actually help me with my food sensitivities? As well as with the heat sensitivity.
Hey Priscilla! I’m not a medical practitioner so I can’t comment on any particular health conditions. I do think anyone can use an elimination diet to pinpoint any food sensitivities, and since everyone is unique, they don’t really know the results they will get until they try. Wishing you success!
Hello, I was wondering if you can help me with the following question. According to my most recent allergy test (skin test) I’m allergic to some of the items that are included in the “foods to include list” (ex: apple, garlic, cucumber, fish ). Not sure what to do now. Should I go with your list and include these in my diet or leave them out?
Appreciate your help.
Thank you so much!
Hey Ioana! You might find this article helpful: https://autoimmunewellness.com/why-food-intolerance-testing-doesnt-work/
There is a lot of controversy about pumpkin seeds. What do you think about that?
Hey Alejandra,
Pumpkin seeds are not included on the elimination phase!
Is cassava allowed on AIP?
As long as you tolerate it!
Hi there,
I am hypothyroid and have Hasimotos Thyroiditis. My doctor has recommended the Auto Immune Diet however I don’t like to eat meat/fish. Is there any way I can still follow it?
Thank you
BN-
We do not recommend AIP as a vegetarian or vegan. Due to the foods avoided during the initial phase you will not be able to get adequate protein from your night. Protein is extremely important to the nutrient-intensive work of healing autoimmune disease like Hashi’s. We have many former vegetarians & vegans in our community & you can find a lot of information about their transition to eating animal proteins again (including Mickey, my partner her at Autoimmune Wellness). The easiest protein to start w/ is fish & other seafoods.
Hey Brandy! We recommend if you are going to try AIP, that at least you eat fish and shellfish, or fowl (chicken, duck, etc.). It isn’t advisable to do a vegan version of AIP because there are not enough sources of protein in the diet.
[…] To see a fully detailed list that you can even print out of what is removed, go here. […]
[…] https://autoimmunewellness.com/paleo-autoimmune-protocol-print-out-guides/ […]
Hi! I am new to this diet so still trying to sort through what to eat and what not to eat. There are a few foods that everyone seems to have a different opinion on. One of them is honey, what is the reason for some people saying it’s ok and some saying it’s not? Also I can not seem to find anything substantial about hemp powder. One source said it was okay even though it comes from a seed. But I’m not sure I believe that. Also I haven’t found any information about sausage. I am also thinking no since it is processed. The last thing I’m wondering about is almond milk. I know it is not AIP, but am wondering if it is a common item that people have successfully reintroduced without problems. I LOVE almond milk and really don’t like anything with coconut. So I hope it is something that I could eventually come back to. Thanks so much! Either way this article really helped me!
Hi Eliana,
Honey is OK in moderation. Hemp and almond are both avoided during elimination. Sausage can be compliant if it does not have any grain, seed, or nightshade ingredients (it can be very hard to source, but homemade AIP sausage is fine). Hope it helps!
Also, what about matcha?
Thank you so much!
Eliana,
Green tea is a gray area food due to it being an immune stimulant. A lot of people avoid during the elimination phase for this reason.
Hello!! I am starting the AIP today!! I am hoping it won’t be too bad. I have pretty much stuck to a paleo diet so this will mean just removing a few more items. My question is I have read to avoid vegetables that are in the brassica family (broccoli, cauliflower, kale, etc.) for those who have hypothyroidism. Have you seen this and what are your thoughts?
Kelly – I have a whole post on this topic here! https://autoimmunewellness.com/goitrogens-why-you-dont-need-to-avoid-them/
Carob is a pod and seed, but carob powder is just the roasted pod not the seed. Is this part of carob allowed? Thanks!
Hi Claudia, carob is allowed in the elimination phase.
Hello!
I’m really interested in how you made the switch from vegan to paleo. That’s the struggle I’m having. Did you start with seafood and slowly switch to poultry? Still nervous about bringing in red meat since I hear that’s an inflammatory food. I suffer with IBD (Ulcerative Colitis).
I tried searching so I apologize if this was answered (link for reference is ok too if replying takes to much time!)
Thank you 🙂
Hey Aylin! I tell my whole story here: https://autoimmunewellness.com/bonus-episode-2-deep-dive-w-mickey/
Hello, I searched + searched. What about oregano? Thank you SO much for these amazing resources + the emailed guides!!
Hi Katie, oregano is fine in the elimination phase!
Hello, I have recently started doing aip because I have ms but I have one problem: I don’t eat that much meat, only twice a week, so where do I get proteins from? Siru
Siru, I would work on starting to slowly add a bit more protein. If you find meat difficult try to focus on fish as it is the easiest protein to digest.
Hi Siru, It is possible to do AIP with only eating meat occasionally, I would prioritize very nutrient dense meats like organs, fish, and shellfish. Wishing you luck!
Please update your printable foods to avoid list to include blue-green algae. According to WebMD“Auto-immune diseases” such as multiple sclerosis (MS), lupus (systemic lupus erythematosus, SLE), rheumatoid arthritis (RA), pemphigus vulgaris (a skin condition), and others: Blue-green algae might cause the immune system to become more active, and this could increase the symptoms of auto-immune diseases. If you have one of these conditions, it’s best to avoid using blue-green algae.” Also, I can attest after drinking GTs Kombucha Multi-Green (which includes blue-green algae), twice, that blue-green algae can cause: vomiting, inflammation, and intense abdominal pain. Please help spread the word that blue-green algae can make autuimmune disease sufferers sicker. Thank you.
Hey! I’m trying to make my own water kefir and kombucha. Is the sugar (organic raw cane) used to make the beverages a problem on the AIP? Thank you!!!
No Mary! We realize it is part of the fermentation process for kefir & kombucha.
Hi Mary! This is allowed on AIP, but only to make fermented beverages. Hope it helps!
I have been on many food elimination diets, but haven’t tried yours. I have 2 autoimmune diseases and before I started the elimination I wanted to know if I would be able to be successful with this if I do not eat red meat/chicken (but eat fish and eggs)…also, is coconut and olive oils allowed?
Hi Christa! Many have been successful trying AIP without eating red meat or poultry, but they do need to include a lot of seafood. Eggs are not included on the elimination diet, but coconut and olive oil are. Hope it helps!
I’m new to this and I need to know, what are nightshades? I have read where people are avoiding that but I don’t know what it is. Thanks
Hey Teresa! The Paleo Mom has a great article here: https://www.thepaleomom.com/what-are-nightshades/
I just purchased your “The Autoimmune Paleo CookbooK’
You use a lot of garlic…I am allergic to garlic, berries of all kinds, and exotic fruits ie; mango, ect.
Any suggestions, I really want this protocol to work, but need to stay away from these items at this time. What can I replace them with?
Hi Deb! If you are sensitive to garlic I recommend leaving it out of recipes at the beginning and then adding some fresh grated horseradish root at the end to give some flavor. Good luck!
I’m a veteran of the US Army Military Police. About 18 years ago I started having knee issues which plagued me throughout my 5 years on Active duty. About 10 years ago I was diagnosed as having Degenerative Joint Disease in both knees (a form of Osteo Arthritis). Just recently about a year ago I was discovered to have phase 1 to phase 2 degeneration of my lumbrosacral region of my spine with all the issues with that. While I do not have an autoimmune disease, will the paleo diet assist in keeping the pain flares in check?
Hi Nicholaus, thanks for reaching out and thank you for your service! Unfortunately we aren’t medical practitioners and can’t advise on medical conditions. I would never discount the capability of a nutrient-dense, healing diet like AIP to help rebuild, but you would have to find a doctor to fill you in on the medical side of the possibility. Wishing you luck as you navigate your journey, and hope you feel better soon!
I love your book! I have only been doing the AIP for about a month & your book is a great way to start. I noticed that rice is a no no; but was wondering about brown rice. Is this a no no as well? I refer to your book quite often. Thank you so much.
Hi Barbara!
Unfortunately all types of rice are eliminated on AIP. When it comes time to reintroduce foods, white rice should be tried first, because it doesn’t contain that outer layer that can have some of the problematic anti-nutrients in it. Hope it helps!
[…] Wellness has a great cheat sheet for the do’s and don’ts during the elimination […]
Hi Micky – first, your website is amazing. Thanks for the recipes and all the info. You make this doable! I’ve seen artichoke hearts on all lists, but in all I’ve seen, the bring includes citric acid which I read is not allowed because it is derived from corn? Is there some special brand out there that is compliant? And could you also shed light on why sometimes people include mushrooms on the nightshade list? That one is confusing to me too. Thanks!
Hi Kelsey! First, mushrooms are not nightshades… I think that is just an error. When in doubt, check our resources or those from Sarah Ballantyne. You bring up an important issue with the citric acid. Personally we don’t write recipes with artichoke hearts because they are nearly impossible to find acid-free. Olives are different as they can be found salt-cured. I think some AIP bloggers take a more liberal approach. Hope it helps!
Thanks! Sarah Ballantyne actually included a recipe with canned artichoke hearts, which looks awesome, but also left me confused about what is allowed (https://www.thepaleomom.com/aip-snack-ideas/). Appreciate your help! One of the hardest things about this diet is the varying advice…
I get it Kelsey! In reality, she might have a source of artichoke hearts I’m not aware of. The artichokes themselves are fine, if that makes sense 🙂
Hi, I am completely new to this and wanting to do this right. Your site looks awesome…will check everything out. Obviously, meal prep is crucial. A question: re: Instant Pot, is it really that beneficial for making these meals on this plan.? I have done all my own cooking and meal prep for years…. so, do you recommend an instant pot, or can I do everything with my slow cooker/stove top/oven, etc.
Donna-
You can probably get by just fine w/out an Instant Pot, but having one is super helpful, particularly for bone broth. Wishing you wellness on the new AIP journey!
Hi Donna! Thanks for being here! You don’t NEED an Instant Pot to eat this way – I didn’t have mine for the first few years I ate AIP/reintros. It is a nice appliance that makes certain tasks (like broth-making!) much more convenient. So you can do everything with the tools you have, but if you are looking for more convenience and shorter cooking times, it might be a good match for you!
Having trouble locating the link for printing out the protocols within the email sent to me. It should be obvious but I’m not seeing it. Thanks!
Hi Teresa! You’ll want to unsubscribe at the bottom of our emails, and then resubscribe to have the email series sent to you again!
In Latin America a native potato called “papa criolla” which I believe is an Andean potato. Since I’ve seen mention on other AIP websites that “white sweet potato” is acceptable on the AIP elimination phase, I wondered if the “papa criolla” is acceptable on the AIP protocol (elimination phase or otherwise).
Ivy-
I’m not sure, but it sounds like the best thing to do would be to research if it is part of the nightshade family. If so, then it would be eliminated initially. All sweet potatoes are not part of the nightshade family.
Hi Ivy, I’m not familiar with this plant, but if it is in the nightshade family (like potatoes) it is out. If it is in the same families as sweet potato or yam, it would be fine. You’ll have to do some research there about the actual plant family (and report back please!).
Hi-
Three years ago I was diagnosed with an auto-immune disease and the closest my GI came to was that I’m predisposed to Lupus. Then a year and a half ago, I started to get pain/inflammation in left abdomen right around where the kidney/spleen is. The naturopathic I’ve been working with has been giving me supplements + dietary restrictions which haven’t helped alleviate the pain. Then recently I took the IgG test which showed food sensitivity and intolerance to foods I had been consuming. So naturally I was instructed to remove those foods, however, the elimination has not helped with the pain at all. I’m still experiencing pain which by now has taken over the entire left side of my torso, front and back. Over the weekend, I got an MRI done to see if there are other “medical” issues (maybe a tumor?) causing this pain. Anyhow, my question is, if I do start the AIP elimination diet, there are food items on your “foods to include” list (like basil, ginger, cinnamon, nutmeg, mushroom, peppermint, coconut, etc.) that my IgG test showed sensitivity to, and so hence, I have been avoiding them. Should I ignore the results of my IgG test altogether and follow the AIP protocol? What are your thoughts on IgT testing? Thanks.
Hi Henna! I’m sorry to hear of your symptoms, and I’m glad you are working with your doctor to get further testing and investigate the issue. I’m not a big fan of food sensitivity testing – we have an article outlining the issues with them here I think you would find informative: https://autoimmunewellness.com/why-food-intolerance-testing-doesnt-work/
Wishing you luck on your journey!
Thanks for all the good information!
I have a question for you. I did the elimination phase and about 2 days before the re-intros, almost all my symptoms came back. I started the re-introductions anyway (for reasons that seemed reasonable to me) and have only introduce 3 things so far. BUT then I found out re-introductions are NOT to be done until all symptoms disappear. Do I have to start all over from day 1? Or what would you recommend?
Hi Mykaela! If you don’t have a good baseline to gauge reintroductions on, it will be really hard to learn anything! I’d suggest going back to elimination for as long as it takes for you to get to that baseline. Then you can start the reintroduction process slowly and carefully. Here is our definitive guide to reintroductions: https://autoimmunewellness.com/how-to-reintroduce-food-on-aip-the-definitive-guide/
Hi I have a question I am confused as to why the recipes listed have items on them not on the allowed foods list? I am just not sure where to look so that I make sure I am doing this correctly? Thank you so much
Angela
Hi Angela! All of the recipes on the site are 100% complaint with the Autoimmune Protocol.
Just experienceda stroong reaction to celery and found out it is cross-reactive with pollen, as well as a well known allergen. Why is it on the AIP? I’ve been wondering about tuna as well. It seems ill fitted to me. I would be grateful for an explanation and deeper understanding of the protocol.
Hi Tove! While AIP removes some big offenders, some people have additional sensitivities. I wouldn’t say celery sensitivity is common, as I’ve only come across it once in my practice (that doesn’t mean it isn’t out there). If you find out you have a reaction or sensitivity to any AIP-legal food, just eliminate that as well. Hope it helps!
Hi! I wrote a question to you about celery and why it’s on the allowed foods list when it’s such a common allergen… it must have been lost somehow. I’ve also been wondering about tuna for the same reason. Would be helpful if you had an explanation regarding which items are included and not (I thought allergens were the main factor). Thanks in advance!
Hi Tove! We only get to questions about once a week. I answered you on celery, but I’m not sure what your question is about tuna. It is included in the elimination phase.
Hello, I can see that flax seed is banned. I suppose it means flax seed oil too? (I really like it…)
It seems you suggest that only olive oil and coconut oil are okay. Ghee is from butter so I guess that’s out too? In my case I also need to limit fructose and go for low Fodmap too. This is going to be hard… but I want to get better.
Hi Pascale! You are right, flax seed oil is out in the elimination phase. There are a few cooking oils still OK – olive, avocado, coconut, and animal fats are going to be in. Ghee is a no in elimination. Hope it helps!
I am wondering are green beans to eat during elimination. I notice it’s on this list. But I’ve searched and it’s also stating to avoid during elimination. I notice so many double answers with certain foods. I just started this and I want to make sure I’m following as much as I can.
Hi Adibe! The confusion stems from the beginnings of AIP, when green beans were a gray area and allowed. Now, they are a stage 1 reintroduction. So keep them out during elimination, but they are one of the first foods you can have when you begin to reintroduce. I hope that clears things up for you!
Hi! The Pumpkin muffins look delish! Question though. I am fairly new to this, but I am starting. I thought coconut sugar was not AIP compliant in 1st stage. (only honey and maple syrup). Is this correct? And are all the recipes on this site ok for the 1st elimination stage? I have a lot to learn. I have your quickstart guide and foods to avoid download but I don’t see anything about sugars or sweeteners. Can you please clarify for me, as I want to be totally compliant for best results? Thanks so much! The recipes look amazing!
Heather
Heather-
Coconut sugar is compliant. AIP is not a no-sugar protocol, but it is a low-sugar protocol & we try to focus on sweeteners that have some nutritive qualities.
I am confused..in foods allowed you say Cilantro is ok..then in not allowed you have Coriander..they are both and the same herb.
Hi Chez! By cilantro, we mean the leaves, and coriander is the seed. Leaves of most plant foods (except nightshades) are allowed, but seeds are not. So it isn’t the plant itself, but the part of the plant as well 😉
Hi, and thanks for these resources! I have a question and an observation that ends in a question…
Question: Green beans and snap peas are ok during the elimination phase? Or no??? I read elsewhere on your site they should be avoided, but they are on your “ok” food list pdf so just want to doublecheck on this point? If they are ok, should I limit them at all or just treat them like any other green veg?
Question/observation: I thought I might be able to answer my own q by reading the comments in this post, as you recommended. But there are SO many comments now. Would you consider condensing all of the yes/no foods in that post into another list that could be downloaded? Or expanding your existing pdf?
Thanks so much for your ear and your site!
Best,
Erin
Hi Erin! Green beans, snap peas, and other legumes with edible pods are NOT compliant in the elimination phase. They are indicated on the avoid food list, which we have updated throughout the years. I also recommend using the search function if you are looking for something very specific. You may also find this post helpful: https://autoimmunewellness.com/whats-in-whats-out-on-aip-answers-to-tricky-foods/
Hi! I’m new to this and have REALLY appreciated all of your resources and guidance. I’m sorry if I missed this in a previous post or article but what are your thoughts about balsamic vinegar? I see apple-cider and regular vinegar on the list but I wasn’t sure about balsamic. Thanks for your help!
Hi Kaitlyn! Balsamic is OK as long as it is truly gluten-free. Some brands use wheat paste to seal the barrels in aged vinegars, so be sure to check with the brand you are purchasing from.
I was wondering if you had the downloadable pdf for AIP that are 2020 updated? The ones provided here are from 2015 but the image next to the links in your newsletter is labeled 2020 and has the updated foods. I printed out the screenshot I was able to capture of it but I still need the NOT to eat foods that’s updated:)
Please advise and thank you so much for these tools to make our journey a bit easier!!
Ania, just sign up for a newsletter at the bottom of this post & you’ll automatically be emailed everything.
I’m over 70 and wondering if AIP is something I should really try. I started my autoimmune adventure and eliminating grains and dairy and eating more paleo type foods 2 1/2 years ago. I still manifest hypothyroid, sicca syndrome (dry eyes and mouth), fatigue, underweight and low blood pressure. Starting an elimination diet sounds very scary because I don’t see any way not to lose more weight. Do you have any suggestions?
Hey Joy! It is never too late to start AIP! Angie and I have both worked with clients in our coaching practices in their 60s and 70s. There are definitely some modifications and considerations you can make if you are concerned about unintended weight loss. I would suggest working with an AIP Certified Coach who can help you tailor a protocol that is perfect for your stage of life and history. You’ll find a listing here: http://aipcertified.com/coaches-directory
What’s the verdict on vanilla? I keep seeing a lot of contradictory info on it
Sara, Angie tackles vanilla in this post: https://autoimmunewellness.com/whats-in-whats-out-on-aip-answers-to-tricky-foods/
Hi, thank you for the good information. I am wondering if Shirataki noodles (made from boiled yam starch) konyaku (aka Konjac), pandan, cassava and sago are allowed.
Cheers
Carol
Hi Carol! All of those ingredients are fine in the elimination phase, as long as they don’t come in a product with other non-compliant ingredients.
Hello Mickey, thanks for the great blog. It’s been 3 years now since i was diagnosed with hashimotos disease with a TPO count of 1400. During my three year journey I have found the best diet for me, which consists of fish my husband and I catch, all fruits, vegetables, nuts, seeds and enjoy some gluten every now and then. My antibodies are now at 237. Prior to this diet I tried several elimination protocols over a set of 3 months. I concluded that removing all meats products, dairy and eggs to be the best. I can say that at least i can enjoy fish, but what would vegans eat on this programme? Regards Maria
Maria, you should not attempt AIP as a vegan. If you are willing to eat fish & keep your intake of fish high enough, that might work.
[…] Here are some printable guides for the AIP diet. These guides can help you navigate what foods to include or avoid during the elimination phase of the diet. […]
Hi All,
I have signed up for the newsletter and have accidently deleted the email with the ‘foods to include’ and ‘Foods to Avoid’ charts that I would love to receive again if that’s possible please ?
Hi Tarsh! You can unsubscribe and then resubscribe, or subscribe with an alternate email at the bottom of any page on our website!
Is Cactus Pear AIP friendly?
Hi Marie! Indeed it is!
Hi! I’ve been searching all over, but can’t find if pure liquorice powder is allowed on AIP or not…?
Would really love to know. I’ve been eating it every day for years and now that I’m switching to AIP, I wonder if I can still keep my beloved liquorice. ^^
Hi Rauno! Yes, licorice is AIP, but you’ll want to check other ingredients for compliance!
Thanks for the answer! That’s nice to hear! It’s also always 100% pure liquorice for me, so no worries there!
Hello I’ve been told by my thyroid doctor to start on an AIP diet.
I have decided to reduce each type of food weekly.
But I will struggle with milk, I have tried all alternatives to cows milk but I cannot stand the taste of these milks in my morning cup of tea. My question is could I have a lactose free milk or goats milk instead?
Many thanks
Cate
Hi Cate! Great to hear your doctor is on board with AIP. Unfortunately all milk, even goat or lactose-free are avoided in the elimination phase. It is a smart approach to move slow and steady into the elimination phase, as it gives you time to learn new recipes and get used to the flavor change. Good luck!
Por favor, ¿donde puedo conseguir las guías en español?
En enlace que aparece dice que ya no existen 😭
Hola Susana! Use the tool in the top right corner to translate any page on this website. Good luck!