What is AIP? The Definitive Guide

Okay, are you ready for the most detailed, “Full Monty,” every-single-detail Autoimmune Protocol post ever? Good! Strap in and get ready for some knowledge to be dropped. We have assembled the most comprehensive, all-in-one-spot, definitive AIP resource ever and all you have to do is scroll. (Well, and read… you also have to read.)

The Autoimmune Protocol as an Elevator Speech

What is AIP?

The Autoimmune Protocol (also known as “Autoimmune Paleo”, “The Paleo Approach”, or “AIP”) is a science-based elimination and reintroduction diet and lifestyle protocol. It focuses on repairing gut health, balancing hormones, and regulating the immune system.

The dietary component includes removing food-driven sources of inflammation and restoring nutrient density, while the lifestyle component includes approaches to sleep, stress management, movement, and connection (both with humans and nature), in order to help best manage autoimmune disease. It has been used successfully alone or in combination with conventional treatments, depending on a person’s needs, and has even been the focus of medical research.

Who came up with AIP?

The idea that there may be dietary approaches to helping manage autoimmune disease was first floated by Dr. Loren Cordain, the founder of the Paleo movement. Later, Robb Wolf, Chris Kresser, and Datis Kharrazian, other well-known members of the Paleo and functional medicine communities with medical or research backgrounds, began to add some detail to the concept.

Finally, in 2012, Dr. Sarah Ballantyne (of ThePaleoMom.com) motivated by her personal experience with autoimmune disease and experimentation with the AIP concept, began to use her Ph.D.-level education in medical biophysics to research, refine, and write extensively about the protocol. AIP as it stands today is largely the result of her work.

You can read more about the origins of the AIP movement in our post The State of AIP 2018, or if you’d like a print book with all of these details, check out our co-authored guide The Autoimmune Wellness Handbook.

Now, let’s get into details.

Two Phases of a Three Stage Process

The dietary component of AIP basically consists of two phases: Elimination and Reintroduction, which are implemented in a three-stage process: Transition, Maintenance, and Reintroduction.

The Transition and Maintenance stages together constitute the first phase of AIP known as “elimination” (more detail below). The Reintroduction stage constitutes the second phase of AIP where the focus is no longer on eliminating, but instead on bringing certain foods back into the diet (more detail below).

Stage 1: Transition to Autoimmune Diet (Elimination Phase)

Transition is the process of moving one’s diet to the elimination phase, with a focus on nutrient-density. This can be a slow-and-steady process or a cold-turkey process. Most folks are best suited to a slow-and-steady transition.

Stage 2: Maintenance (Elimination Phase)

Maintenance is the period following full transition. The focus is to maintain the food eliminations while concentrating on nutrient-dense additions, with a goal to maximize healing. Maintenance needs to be 30 days at a minimum for everyone, as this cleans the slate for a clear reintroduction process. For most, 60-90 days in Maintenance is more ideal and allows the most healing.

If by 90 days progress is not as expected, it is time to enlist the help of doctors or allied healthcare providers to dig deeper into possible obstacles that cannot be addressed through dietary changes alone and are preventing progress with AIP.

Stage 3: Reintroduction (Reintroduction Phase)

Reintroduction is the second phase and final stage in the process. This stage is reached when a person has spent 30-90 days fully compliant in the elimination phase and has had measurable improvements in their symptoms from their baseline as evidenced from tracking and journaling (and/or lab testing). Ideally, there will be relief of symptoms.

At the end of this stage a person’s diet is individualized, sustainable (both practically and socially), and nutrient-dense. It should be the least-restrictive diet that gives them the best health.

The Elimination Phase: What and Why?

AIP begins with an elimination phase where foods are temporarily removed from the diet.

The foods to avoid are:

  • All grains (including rice, corn, and grains that contain gluten: wheat, barley, and rye)
  • All pseudo-grains and grain-like substances (think quinoa or amaranth)
  • All dairy (pretty straight-forward)
  • All legumes (this includes soy, peanuts, and beans)
  • All processed vegetable oils (think canola)
  • All processed food chemicals and ingredients (preservatives, dyes, emulsifiers, thickeners, etc.)
  • All refined sugars and non-nutritive sweeteners (like high-fructose corn syrup or stevia)
  • All nuts and seeds (this includes seed-based spices, coffee, and chocolate . . . we know, we know!)
  • All fruit and berry-based spices (like black pepper, for instance)
  • All nightshade-family produce and the spices derived from them (looking at you tomatoes!)
  • All eggs (no, ostrich eggs are not allowed)
  • All alcohol (kind of “duh,” right!?)

Want a handy print-out of all of these foods? Scroll to the bottom to have it delivered to your inbox!

Why in the world would a person eliminate that many foods?

There is a ton of very deep science behind these foods to avoid. This is not just a random guess or an experiment in surviving on air and water (we know you were thinking it!). Each of these foods was carefully evaluated for compounds that can stimulate the immune system or harm the digestive tract.

Once the foods were vetted based on their allergen and/or inflammatory potential, as well as overall nutrient value, they got an “in or out” vote. Avoiding foods that may contribute to disease via the inflammatory response or, at a minimum, foods which interfere with the healing process, allows the body a reset period and a better chance at wellness. (Check out the book The Paleo Approach by Sarah Ballantyne for more info on the “whys” here).

We don’t just eliminate foods during this phase though, we also add them.

Flooding the body with super nutrient-rich foods is a crucial component to success with AIP. The foods to include are:

  • Healthy fats (like olive oil and pastured lard, yes, lard)
  • Bone broth (if you haven’t heard about this, you are living under a rock)
  • Organ meats (for real!)
  • Colorful vegetables (loads of them)
  • Fermented foods (think sauerkraut)
  • Fish and shellfish (as long as there is no allergy, these foods are a rich source of nutrients)

Why do we add these foods while on AIP?

Again, there is very strong science supporting the inclusion of these foods in our diets. Especially in the presence of autoimmune disease, these incredibly nutrient-rich foods can help fuel healing, which is a very nutrient intensive process.

There are specific vitamins and minerals that are offered by each of these food categories and some of them pack a powerful anti-inflammatory punch, but overall these additions represent ounce-for-ounce the most nutrient varied and nutrient dense foods we can consume. Also, don’t fear the “gross” factor. Over time the taste buds adapt, and the body gives strong craving signals that it actually wants these delicious, healing foods.

Still need convincing that these additions are important? Check out our article The Argument For Nutrient Density.

The Reintroduction Phase: What and Why?

During the reintroduction phase, you progress through a process of testing your response to the foods you’ve eliminated one-at-a-time.

The foods are best tested in a specific order, beginning with foods that are most nutrient-dense and least likely to cause a reaction and moving toward foods that are least nutrient-dense and most likely to cause a reaction. The stages are:

Stage 1

Ø Egg yolks
Ø Legumes (only including the beans with edible pods)
Ø Nuts and seeds (only the oils at first)
Ø Seed-based spices
Ø Fruit and berry-based spices
Ø Ghee

Stage 2

Ø Nuts and seeds (whole, flours, and butters, this includes chocolate, but excludes cashews and pistachios)
Ø Alcohol (in small quantities, think 5 oz. of wine)
Ø Egg whites
Ø Butter

Stage 3

Ø Coffee (thank goodness!)
Ø Cashews and pistachios
Ø Nightshades (only eggplant, paprika, and sweet peppers at first)
Ø Cream, kefir, yogurt

Stage 4

Ø Cheese, whole milk
Ø Nightshades (all remaining, including white potato, hooray! French fries!)
Ø Alcohol (in larger quantities, think 2, 5 oz. glasses of wine)
Ø White rice
Ø Other gluten-free grains
Ø Other legumes

If a food or food group does not appear in the four stages, it indicates that you may want to avoid that food long-term due to its negative impact on those with autoimmune disease or its overall negative health consequences for the majority of the population. Gluten, for instance, is likely to contribute to further immune stimulation for all with autoimmune disease, while processed vegetable oils, food chemicals and additives, and refined sugars and non-nutritive sweeteners, are harmful for everyone.

If you feel good after eliminating all those foods, why bring them back?

There are no gold stars for the longest, most perfect AIP elimination phase. Instead, you begin with the end in mind; a goal to eventually arrive at the least-restrictive diet that promotes your individual best health. You are working toward personalization and your end result will look different from any other person using the protocol. You want to use the protocol to your advantage, identifying which foods are causing symptoms, expanding your diet to include foods that are most supportive, and eliminating more long-term the foods that undermine your health.

Some of the elimination foods are valuable to re-incorporate into your regular diet from a nutrient standpoint (eggs, for example). It’s also true, both from a practical and social sustainability standpoint, that reintroductions are a wise step (i.e. it’s easier to travel if you can eat rice and it’s nice to occasionally go out to Happy Hour with friends).

Finally, there is psychological benefit in working towards expanding your diet as your wellness returns, rather than allowing food-driven fears to take hold. Strict AIP Isn’t Meant to Last Forever, and reintroduction is just as important.

Implementation: How do you do AIP?

Now that you understand what AIP is, how it was developed, the three stages, and the details of the elimination and reintroduction phases, it’s time to talk about how to actually adopt the protocol. For practicality sake we’ll explore implementation by stages.

Transition

Earlier we mentioned that during the first stage, Transition, you basically have two choices to help you arrive at the full elimination diet: a slow-and-steady process or a cold-turkey process.

The slow-and-steady process is a gradual, phased approach to eliminating the foods that are initially avoided on AIP, starting with those foods which are least nutrient dense and most likely to be driving symptoms. It is much more gentle and often more sustainable than cold-turkey, plus a good fit for those who may experience a lot of overwhelm with such a big dietary change.

The downside is that results take longer (although not significantly longer) to realize.

The time frame for doing the eliminations in phases is variable (you can do it over a few weeks or a few months), but there is an existing framework for accomplishing it over six-weeks (developed by Angie and used by thousands of people over the last five years in her program SAD to AIP in SIX!).

The cold-turkey process is a fast, immediate transition to the full elimination portion of AIP. This transition method utilizes a three-day quick-start in order to prepare and is a good fit for those who are desperately ill and/or highly motivated. The downside is that it is often not sustainable, and you may burnout before you see results, after realizing that big dietary changes have a whole life impact.

If you are looking for more resources to help guide your kitchen transition to AIP, check out our AIP Food Storage Basics and Stocking The AIP Pantry articles.

Maintenance

Implementation during Maintenance is more than simply “maintaining” the food eliminations.

It is normally the period where the bulk of learning about your new way of eating and living occurs. It includes learning how to meal plan, how to source and budget for foods of higher quality, how to batch cook, and on a deeper level how to manage time and relationships differently based on your changing approach to your healthcare. There are many invaluable, existing resources to do this learning, but the key to implementing this phase is finding support.

Reintroduction

Implementation of the Reintroduction stage is not difficult, but it does require methodically following a multi-step procedure.

The reason for this procedure is to help you be the best possible scientist, controlling the “science experiment” you are about to conduct.

First, consider these important steps:

  • limit variables (this means that you had maximum compliance during elimination, that you’ve given attention to lifestyle factors, more on that later, and that you avoid reintros when you are sick or under stress)
  • follow the procedure (outlined below)
  • track all the data (make use of possible food reaction checklists, journals, and trackers)
  • be willing to accept the conclusions (even if they disagree with what you were hoping for)
  • remember that reintros can be reattempted (sometimes more healing time is all that is required)

Now, here’s the procedure:

  • Select a food to reintroduce.
  • Start with half a teaspoon or less and wait 15 minutes. If there are reactions, stop.
  • If there are no reactions, eat one full teaspoon and wait 15 more minutes. If there are reactions, stop.
  • If there are no reactions, eat one-and-a-half teaspoons and wait two–three hours. If there are reactions, do not go any further.
  • If there are no reactions, eat a normal portion of the food and wait three–seven days. Do not reintroduce any other foods and track reactions during this time. (Many reactions could indicate a potential food sensitivity, but the most obvious is a return of your autoimmune symptoms.)
  • If there are no reactions, that food can be brought back into your diet and you can
  • Begin another reintroduction.
  • Be aware that you may find a food is tolerated when you eat it occasionally, but not when eaten regularly.

It should be noted that this process of elimination and reintroduction is actually the gold standard for identifying food-driven symptoms, even more so than largely inaccurate food sensitivity testing (read more in our article Why Food Intolerance Testing Doesn’t Work).

The Lifestyle Aspects of AIP: What and Why?

There are four areas of your overall lifestyle that should also be addressed when adopting AIP (in order of importance):

  1. Sleep
  2. Stress Management
  3. Movement
  4. Connection (To Others and Nature)

Just like with the dietary aspect of AIP, focusing on these four areas was not just a random guess. Through careful evaluation of the scientific literature these areas were pinpointed as having significant impacts on regulation of the immune system, hormonal balance, and/or the healing process itself.

Those with autoimmune diseases are particularly vulnerable to imbalance in these areas and learning how to approach each can have as great an effect, if not greater, than dietary changes on restoring health and well-being. Emphasizing both diet and lifestyle is typically a powerful combination, improving the quality of life baseline for almost everyone.

The “how” of tackling each of these areas can feel pretty overwhelming, especially when attempting to implement the diet portion at the same time. Just like with diet, we recommend that most folks start tweaking with a slow-and-steady method.

Can I combine AIP with my conventional medical treatment?

Yes! The answer is yes. While we have seen many reduce or even completely wean off medications, that is not always possible. Needing to combine medical care of any kind (whether that is surgical or pharmaceutical) with AIP is not failure. The goal should be living to your highest standard of wellness with autoimmune disease, and if a thoughtful combination and conventional and natural helps you achieve that, it’s great! You may find that conventional treatments work much better after you’ve dialed in AIP.

Luckily, as the movement around this more natural approach to autoimmune disease that patients can put into practice themselves has grown, more and more doctors have started recommending it. Whether your doctor is supportive or not, be sure they know you are taking this big step, because AIP is powerful enough to impact future healthcare decisions and a collaborative relationship with your doctors includes giving them all the information. Read more at Where Medication Fits Into A Healing Diet.

Will AIP help my autoimmune disease?

We are not medical practitioners. We can’t diagnose you and we can’t say if any one approach will help. Additionally, there are over 100 confirmed autoimmune diseases and many more suspected autoimmune diseases. It would be impossible for us to evaluate the impact of AIP on every single one of them.

What we can tell you is that between our two health coaching practices we’ve personally been involved in helping thousands of folks take this step and watched many, many positive outcomes. We’ve also had the privilege of sharing many first-hand accounts in our Stories of Recovery series and The Autoimmune Wellness Podcast from people with all kinds of different autoimmune diseases. Ultimately, the “worst” side effect of AIP comes down to eating more nutritious food, so it might be worth it to give it a shot and see if you can move the needle with your autoimmune disease.

But there is more than anecdotal evidence that it works…

Has AIP been medically studied?

Yes! The answer is yes. In 2016 Angie partnered with a gastroenterologist and helped lead the first-ever medical study of AIP for a group of participants who had severe and long-standing autoimmune inflammatory bowel diseases. The results were outstanding, with 73% of them reaching and maintaining clinical remission by week six of the study.

Some of those participants were able to discontinue medication and still achieved remission. This study lends weight to what we know anecdotally and hopefully opens the future to larger studies and studies of other autoimmune diseases. If you want to know to all the details, they can be found here.

One Last Thing: Emotional Considerations

This seems like a big adjustment, right? If you’ve been paying attention for the last 2,943 words you are probably starting to notice the elephant in this room. The process of changing diet and lifestyle to make health the number one priority comes with more than a few emotions to process.

You may find yourself going through a grieving process, not only about your experience with autoimmune disease, but also now with the steps required to heal. The grieving process might include denial, anger, fear, and sadness. You might have challenges around social adjustments and sometimes in the same way relationships can be strained by chronic illness, they can be strained by such an intensive healing protocol. Some might find there is a lot of struggle around letting go of certain foods, while others might realize they’ve fallen into a need for flawlessness around food. (If you think your patterns are leaning toward disordered eating, it’s important to get the right kind of help so that you can use AIP as it was intended and not allow it to just become another burden on your heart and mind.)

The good news is that thousands and thousands of us have navigated similar emotional challenges and come out the other side happier, stronger people, with a greater sense of self and commitment to our miraculous bodies. In general, the emotional piece of this journey can best be navigated if you:

It might help to see this process at its core, to help with the emotional “digestion.” Reading through the key ideas we outline in our Autoimmune Wellness Manifesto can help take the pressure off. You can also find more about navigating emotions at these links:

Professional Support

If you’ve stayed with us all the way to the end, you may be considering AIP, but hoping to do it with professional support. We are one-step ahead of you! We’ve trained hundreds of health and wellness providers from every kind of background (medical doctors to health coaches and lots of professionals in-between) how to help you adopt the Autoimmune Protocol in our practitioner training program. You can search listings to find a practitioner near you on the AIP Certified Coach website.

If working 1:1 with an AIP Certified Coach isn’t accessible for you right now, Angie’s group coaching program runs four times a year. You can check out all the dates and details on the SAD to AIP in SIX website.

Looking for more AIP resources?

Between the two of us, we’ve written three books on AIP. Mickey’s The Autoimmune Paleo Cookbook was the very first AIP cookbook and still a favorite in the community. Angie’s The Alternative Autoimmune Cookbook was the first to tackle the emotional side of healing along with delicious recipes. And Mickey and Angie’s co-authored guide, The Autoimmune Wellness Handbook serves as an all-angles guide to every area those with chronic illness want to cover, from the AIP diet to sleep, stress management, and connection.

We’ll be the first to tell you that you don’t need to buy ANY of our books to get connected to all the information you need to embark on AIP. We have over 100 articles on the site covering every detail of AIP, in addition to over 250 AIP compliant recipes and even more resources and links on our resources page. You can also tune in to The Autoimmune Wellness Podcast for an audio version of the information we present here.

If you are looking for more information and resources on getting started with AIP, you will want to sign up to get our AIP Quick Start Guide. Just pop your email in the box below and we will send you the following over the course of five days:

  • Complete, printable lists of the foods to avoid and include during AIP
  • A 2-week AIP meal plan and shopping list
  • A 90-minute batch cooking video from Mickey
  • A practical tips video from Angie talking balance, temptation, and body image
  • Printable guides on food reintroductions and reactions

You will then be subscribed to our newsletter, where we deliver free, exclusive content in the form of tips, articles, recipes, news, and more! By signing up, you will be the first to know about what is happening in the autoimmune community!

About Angie Alt

Angie Alt is part of the blogging duo behind Autoimmune Wellness. She helps others take charge of their health the same way she took charge of her own after suffering with Celiac and other autoimmune diseases; one creative, nutritious meal at a time. Her special focus is on mixing “data with soul” by looking at the honest heart of the autoimmune journey (which sometimes includes curse words). She’s also a world traveler who has been medically evacuated from two foreign countries. Strategizing worst-case scenarios is now something of a hobby. She is a Certified Health Coach through the Institute for Integrative Nutrition and author of The Alternative Autoimmune Cookbook: Eating for All Phases of the Paleo Autoimmune Protocol. You can also find her on Instagram.

37 comments

  • Thank you for writing this! This will be such a great resource both for people with autoimmune conditions and for them to share with family and friends who don’t understand why they are making this diet and lifestyle change. I know I’ll be sharing it with all of my clients!

    • Angie Alt says

      You are so welcome Jaime! Thanks for the love!

  • Bruce says

    I would like to see someone do a casual survey, a site like yours would be the perfect place to start. Just to cover some of the basics, say like how many amalgam fillings are in your mouth, was your mom born premature, what would you say the amount of your petrochemical or heavy metal exposure, 1-10, have you been exposed to massive amounts of microwaves, or just a bit, do you live near large power lines or under the shadow of a TV tower, are trees dying in your neighborhood or adjacent to your home, how many tics do you pull in a month, you know just regular stuff. For those of us that can’t quite swing the pendulum, being able to see percentages of success stories from different causes might be an eye opener. Thanks

    • Angie Alt says

      Bruce, that would be interesting, but generally as you get into more specific issues that you are asking folks the higher the need for oversight & ethical review of the data you are collecting + really secure storage of all that data. Maybe one day the right things will be in place for someone in our community to take up that work!

  • Kim Lam Friesz says

    Thank You Angie for consolidating the question and the process. Will serve as an excellent resource to my clients, family and friends. I hope you know how appreciated you are:)

    • Angie Alt says

      Aaaaw! Thanks Kim! I’m glad it will be so helpful.

  • Wendy Goldstein says

    Fighting cancer and food sensitivities I do know I feel so much better without gluten but am unsure about beans I Also ache when I eat the nightshade vegetables

    • Angie Alt says

      You could always try AIP & see if it helps Wendy!

  • Elisabeth Axiak says

    This was incredibly helpful! Thank you for the straight-forward and informative article.

    • Angie Alt says

      You are so welcome Elisabeth! Glad it made things easier.

  • Jordan says

    This is an awesome post and I really love it! I’ve been AIP since February and it has been a journey. One request because I can’t seem to find the help anywhere – more resources for people who “fall off the wagon” so to speak. I’ve read the “AIP is not a religion” article, which is great. But there doesn’t seem to be much info for those of us who have “broken the rules” and are trying to get back on the horse. How do we deal with the feeling of failure? How do we assess how much healing occurred before and how much potential damage was done by “cheating”? How much longer do we need to do the elimination phase if we didn’t reintroduce properly? That sort of stuff. Many of the community resources I’ve found tend to point fingers and create a feeling of shame. It would be great to hear from you, Mickey, or even Sarah on how to bounce back WITHOUT feeling like a failure.

    • Angie Alt says

      Jordan, you must be a mind reader. I am planning a post about this to come out in a few months. Until then, in general, I’d encourage you to get some great support around you. A very supportive & super judgement free zone where we troubleshoot this issue together a lot is my group program: http://www.sadtoaip.com We would love to have you!

  • Becky Blair says

    I was introduced to you all from my local Paleo bakery/restaurant. I’d never heard of AIP and the elimination diet or you all :-). I’ve listened to ALL of your podcasts in just under 6 weeks, I’m on chapter 3 of your book and now this great resource! Thank you all for your transparency, diligence and willingness to help others. You are truly making a difference in lives.

    • Angie Alt says

      You are so welcome Becky!! I’m so glad our work is helping you!

  • […] little about AIP: AIP is a diet and lifestyle guide for people trying to heal from autoimmune diseases. It’s kind of a spin-off of the paleo […]

  • Annette Guy says

    Would you please send a list of the foods to eliminate and the list of foods one can eat when first beginning the AIP diet?

    Thank you,
    Annette

    • Angie Alt says

      Annette, you can sign up to receive a free list via email by clicking on the link at the end of the post. Thanks for reading!

    • Mickey Trescott says

      Hi Annette,
      You can get the list by signing up for our newsletter at the bottom of this page!

  • Dana says

    I’ve been reading about AIP for a month, and this is the most clear and straightforward description I’ve seen! Thank you so much for putting this all together with links and all. Autoimmunity is scary and hard – and your work is making a big difference for those who want to address its causes directly.

    • Angie Alt says

      Dana, we definitely saw the same need for a post of this kind. We are so glad it helped you!

  • MaryAnne says

    I’m so very glad to have found your website! Thanks for all the incredible work. I will be trying AIP. Interestingly in the last 18 months i have found I have “needed” to drop many foods listed as not to eat… having done SCD, medical ketogenic diet ( dairy free!! Yikes) combined with food intolerance issues ( yep.. nightshades are a killer) with my son, l “ know” a lot.. and yet… what do you do when the primary problem is a decade of damaged sleep? ( rhetorical ?) … thats how I’ve ended up on your website… trying to avoid the slide into AI.Being stressed and having poor sleep really are a profoundly important part of being and becoming unwell. Big thanks, as i see i will get a lot of support here

    • Angie Alt says

      You are so welcome MaryAnne!! We are wishing you lots of wellness as you start the journey.

  • Barbara says

    I tripped onto your website when a friend shared one of your recipes for me. We are following an AIP diet, and I’ve done a fair bit of reading about AIP approach to reversing autoimmunity. Your website really is one of the best I’ve come across in explaining the diet so that it’s not an open-ended or bouncing in and out of it to different degrees approach. Thank you for such a clear, thoroughly well explained, and concise explanation — and the absence of sales pressure to “buy my supplements!” that seems to be on a number of other sites.

    • Angie Alt says

      No problem Barbara! I’m glad it was helpful!

  • […] Autoimmune Wellness have a great guide on their website where they summarize AIP all on one page: What is AIP? The Definite Guide). So, I have become a big fan of sea salt, basil, and oregano. Tasty and easy – that’s […]

  • Wayne says

    I have been following strict AIP for some time now and have found amazing results.

    That being said, there is one thing that I am having a difficult time with in reconciling- why are nuts and seeds like the cashew which are part of a fruit avoided while there are many other fruits that are permitted but contain seeds that are eaten with the flesh of the fruit. For example: zucchini, blackberries, strawberries, ect. all contain seeds that are eaten and these foods are permitted.

    Also it is my understanding that black peppercorns are not permitted based on the logic that the seed is ground up with the flesh of the berry when making the pepper that is commonly eaten. So wouldn’t this also call for not wanting to eat fruits that do not have avoidable seeds as well?

    Would it be useful to try and eliminate these as well for a time and see how your body reacts? I am curious to hear your thoughts on the matter.

  • Spring says

    Wanting the full food list please.

    • Mickey Trescott says

      Hi Spring! All you need to do is sign up for our newsletter and we’ll deliver printables to your inbox. Signup is at the bottom of every page on the site.

  • Kelly Heckaman says

    thanks, looking forward to the printable and the news letter

  • Annette Howze says

    I am interested in a printable list
    🙂

    • Mickey Trescott says

      Hi Annette! All you need to do is sign up for the newsletter at the bottom of this page, and we’ll send it to you in the next hour 🙂

  • Ruth Spencer says

    Looking to get started on the elimination phase.

    • Mickey Trescott says

      Hi Ruth! You’ve come to the right place. Sign up at the bottom of this page to get our quickstart guide emailed right to you. Good luck!

  • Tifanie says

    I would like a list of the foods that are taboo in the first phase of the AIB diet. Better yet, could you send me a list of the foods that are allowed in the first phase, this may be a bit easier to digest (no pun intended)?
    :O)
    Thank you

    • Angie Alt says

      Hi Tifanie! Scroll to the bottom of this article & you’ll see a teal colored box w/ a newsletter sign-up. If you sign-up, you’ll automatically be sent a series of email, including the food lists you are looking for.

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