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NOTE: This post has been re-written as of July 2024 and reflects the most recent updates to the Autoimmune Protocol. Keep this page bookmarked to stay informed on the most current protocol instructions that reflect emerging nutritional science, straight from the source.
If you are looking to embark on the Autoimmune Protocol, you’ve probably already combed over the information contained in What is AIP: The Definitive Guide for guidance on what is included in a Core AIP or Modified AIP elimination. If you haven’t done that yet, be sure to click over to that page as it includes the most recent and accurate protocol instructions!
Even if you’ve combed over those food lists, there are still many foods that commonly cause confusion when embarking on AIP, especially since there is a new option for the elimination phase, Modified AIP. This post contains the answers to all of these confusing foods in one place.
Alcohol: Beer, wine, spirits and other intoxicating alcoholic beverages are to be avoided in both Core and Modified AIP. When reintroduction is desired, consumption should be in small or moderate quantities only and care must be taken to consume only gluten-free beverages.
Confusion often arises around the small amounts of alcohol that naturally occur in compliant fermented beverages such as kombucha, kefir, or kvass or even in fermented vegetables and fruits, and in the use of alcohol in cooked preparations.
- Beer, wine, spirits and other intoxicating alcoholic beverages are NOT compliant.
- Small amounts of alcohol in fermented foods and cooked preparations are not problematic for most people.
Bacon: Bacon often includes natural nitrates/nitrites and/or small amounts of sugar in the curing process. This is what preserves the bacon. However, at times manufacturers include other kinds of preservatives and/or spices that are not elimination-phase friendly.
- Bacon with natural nitrates/nitrites and/or small amounts of sugar is compliant
- Bacon with spices or ingredients that contain gluten is NOT compliant
Baking soda, baking powder, and cream of tartar: Baking soda is also called sodium bicarbonate. It can be both mined and produced. Baking powder is a mixture of baking soda, an acid (usually cream of tartar), and some kind of starch. The starch in baking powder is usually cornstarch or potato starch, both of which are to be eliminated, so virtually all commercially available baking powder will not be compliant. A person can however make their own, using a compliant starch such as arrowroot or tapioca.
- Baking soda and cream of tartar are compliant
- Homemade baking powder can be compliant, if made with a compliant starch
Beans, peas, and other foods from the legume family: Legumes as a broad category are eliminated in Core AIP, but are allowed in Modified AIP. Below are some clarifications about specific legumes that often cause confusion:
- Bean or pea sprouts:
- Bean or pea sprouts are compliant in Modified AIP
- Bean or pea sprouts are NOT compliant in Core AIP
- Legumes with edible pods: This includes green beans, scarlet runner beans, sugar snap peas, snow peas, peas, etc.
- Legumes with edible pods are compliant in Modified AIP
- Legumes with edible pods are NOT compliant in Core AIP
- Carob: This is a legume with an edible pod, but it gets a pass, because we only consume the ground up pod, not the seeds, as a chocolate substitute. If carob seems to bother you, it may be the fact that it is a high-FODMAP food and smaller servings may work better for them.
- Carob is compliant
- Jicama: This is part of the larger legume family as well, however, like carob, it gets a pass, because we only consume the tuberous root.
- Jicama is compliant
- Rooibos tea: Again, rooibos is part of the larger legume family, but gets a pass. In this case, we only consume the leaves.
- Rooibos tea is compliant
Caffeinated tea (green or black): Core AIP excludes coffee, but neither Core nor Modified AIP are caffeine-free protocols. Green and black teas can be consumed, but due to the caffeine it’s generally advised to drink them earlier in the day and in moderation. It is also important to read labels carefully, as many teas have soy lecithin or other additives that are avoided on AIP.
- Caffeinated teas are compliant
Coconut: Coconut are different from tree nuts, though they sometimes get classified as such. In fact, the coconut palm is not technically a tree, it’s related to grass.
- Coconut and coconut products are compliant
Coffee and chocolate: Both of these foods are eliminated in Core AIP. Coffee and chocolate are misleadingly referred to as beans, but they are actually seeds.
- Coffee and chocolate are compliant on Modified AIP
- Coffee and chocolate are NOT compliant on Core AIP
Guar gum, xanthan gum and carrageenan: Guar gum is an extract of the guar bean commonly added to foods as a thickener. Xanthan gum is an indigestible polysaccharide that is created by bacterial fermentation and similarly is used as a thicker or stabilizer. Carrageenan is made from seaweed and also used as a thickener. All three of these substances have been shown to cause gastrointestinal distress, and as food additives and/or chemicals, are avoided in both Core and Modified AIP.
- Guar gum, xanthan gum, and carrageenan are NOT compliant.
Matcha tea and Dandy Blend: These are both alternatives popular with those who are quitting coffee. Matcha tea is the ground powder of a type of green tea. Green tea is not avoided on AIP making matcha powder without any other filler ingredients allowed in the elimination phase. Dandy Blend is a type of herbal coffee substitute made from dandelion, chicory, beet, barley and rye. Even though the manufacturer states that it contains no gluten, because it is made from processed grain products it is not compliant.
- Matcha tea is compliant
- Dandy Blend is NOT compliant
Monosodium glutamate (MSG): MSG is the sodium salt of glutamic acid, an amino acid that occurs naturally and provides an “umami” flavor. It is chemically produced by fermenting corn, soy, sugar cane, sugar beets, tapioca or molasses and added to many processed foods. Some people do experience headaches, nausea, numbness, flushing, tingling, palpitations, or drowsiness or what is sometimes called “MSG symptom complex,” but recent research shows that this sensitivity actually affects a very small percentage of people and these effects are short-term and disappear in less than an hour. There is no evidence that this sensitivity has any correlation with autoimmune disease. While consumption of MSG is not explicitly eliminated nor encouraged in either Core or Modified AIP, you will naturally be consuming a mostly whole foods diet with minimal exposure to it as a food additive.
- MSG is not explicitly eliminated, however as it may be fermented from corn or soy, sensitive people should be cautious
Onions, garlic, and other high-FODMAP foods: Certain foods can be high in particular kinds of sugar (the acronym FODMAP stands for the chemical names of those sugars) that, in the case of a bacterial overgrowth in the small intestine (SIBO), can be fermented by the bacteria. Onions and garlic are among the highest-FODMAP foods and are also among the most commonly used on AIP, because they are relied on for flavoring. Despite this, these foods are not eliminated, because SIBO is not an issue across the board for those with autoimmune disease. If you have confirmed or suspected SIBO, it can help to temporarily eliminate or reduce FODMAP consumption, because it helps control symptoms. (Note that controlling symptoms is not the same as treating bacterial overgrowth. SIBO cannot be treated with diet alone).
- High-FODMAP foods are compliant
Pectin: This is a fiber found in fruits, especially apples. It is often used for thickening jams for canning and can be used in baking as a binder. It is best in moderation on AIP, because the extra fiber can be hard for some people to digest.
- Pectin is compliant
Peppercorns: Peppercorns come from trees or shrubs and are their fruit, hence why they are removed like other fruit and berry-based spices in Core AIP. Black, white, and green peppercorns all come from the same tree (color is the result of harvesting or treatment processes), while pink peppercorns can come from a different tree family.
- Peppercorns are compliant in Modified AIP
- Peppercorns are NOT compliant in Core AIP
Rice: Along with all other grains, rice is excluded in Core AIP, though it has long been understood that people with higher need for carbohydrates and overall energy (such as athletes, children, and individuals who are underweight, pregnant, or lactating) can typically include white rice without negative consequence. In Modified AIP, any form or variety of rice can be included, though people with sensitive digestive systems may find that some types and preparations are better tolerated than others.
- Rice is compliant in Modified AIP
- Rice is NOT compliant in Core AIP, though white rice can be added for those with need
Stevia: This is a sugar substitute extracted from the leaves of a plant. Many in the larger health and wellness community embrace stevia and encourage its use. However, it can wreak havoc with hormones, which is a serious problem for those with autoimmune disease. Along with other non-nutritive sweeteners, it is not compliant.
- Stevia is NOT compliant
Sugar: Contrary to popular perception, AIP is not a “no-sugar-allowed” protocol, though when implemented with nutrient density, a person will likely consume far less added sugars than in the standard diet. Traditionally, refined sugar is excluded on AIP while unrefined or natural sweeteners that contain some trace nutrients, such as honey, molasses, maple syrup, or coconut sugar, are preferred. But people should understand that “sugar is sugar” to their body, and over-consumption of sugar in any form will hinder their progress, especially if their blood sugar is not well managed.
- Refined sugar is NOT compliant.
- Unrefined or “natural” sweeteners such as honey, molasses, maple syrup, and coconut sugars can be included in moderation.
Sweet Potatoes: Despite common misconceptions, these are not the same as regular potatoes. They are not part of the nightshade family, unlike other potatoes, which are nightshades. Sweet potato is a starchy root vegetable, different from a yam, but both very nutritious. The flesh can be beige, white, red, purple, yellow or orange, but again, flesh color, even white or purple, does not mean it is part of the nightshade potato family.
- Sweet potatoes (and their often mistaken cousin, yams) are compliant
Tapioca/cassava/yuca: Some people may not tolerate tapioca/cassava/yuca well due to its high-starch content, but it is not excluded in the elimination phase. If you are not experiencing obvious improvement using AIP, you might suggest eliminating tapioca/cassava/yucca on a trial basis.
- Tapioca/cassava/yucca is compliant
Tigernuts: Despite the name, tigernuts are not nuts. They are tubers which are dried after harvest and then used in a variety of ways (from “milks” to flour). They are very high in resistant starch (starch our bodies can’t digest, sometimes called “prebiotic”).
- Tigernuts are compliant
Looking to download printable versions of the Core or Modified AIP Foods to Avoid and Foods to Include? Sign up below to have them sent to your inbox!

Do you still have a food that you are curious about that was not covered in this article? Be sure to leave a comment below and we’ll do our best to help you out!
(Please note that this article was originally written and published in 2016 by Angie Alt, and that answers about specific foods in the archived comments below may not be accurate as the elimination phase was heavily updated in 2024 – you can read more about that here).
249 comments
For me, the main controversial point is meat. Is there research and evidence that meat does not make the condition worse in autoimmune diseases?
Aleksandr, AIP includes meat and has been the subject of a few medical studies now, all with good results. You can read more about the research on our medical research page: https://autoimmunewellness.com/aip-medical-research/
You also might find this post helpful: https://autoimmunewellness.com/aip-is-a-plant-based-diet-protocol/
Is milk thistle seed okay with AIP?
Hi Tanya, all seeds are out in the elimination phase.
what about ammonium bicarbonate as raising agent? is this AIP?
Hi Mickey, I know that broccoli sprouts are AIP elimination compliant, I also am aware that seeds are not. What about seeds leftover from sprouting broccoli seeds. Before I started AIP I began growing my own broccoli sprouts for the high sulforaphane content but there are unsprouted seeds and or seed shell remnants in with the sprouts that would be extremely time consuming to pick out and remove. Would it be ok to consume these with the broccoli sprouts? – Thank you
Hi Aaron! The sprouts are in, but the leftover seeds are out. You can simply cut them off above the seed and consume the green part on AIP. And remember, AIP is not “forever,” so you might find they are just fine during reintroductions. Hope it helps!
This may be an odd question. But what do you mean by “not elimination phase legal”
I am dyslexic. And thank goodness for spellcheck and grammar check, but I really do not understand this statement.
Thanks in advance
Cate
Hi Cate! Angie means that the food in question is avoided during the elimination phase.
Hi! Thank you for the awesome list. Is kuzu root AIP compliant?
Thank you!
Hi Jessica, yes kuzu is allowed in elimination!
Hello,
Is lactic acid, citric acid or absorbic acid AIP compliant? I see these in a lot of otherwise AIP compliant foods.
Thanks!
Hi Alicia!
It depends on the source – sometimes these acids can be made from corn, sugar, or dairy, so it is best to check if you suspect you are extremely sensitive.
Hi Ally,
Are dried golden berries AIP compliant?
Thank you,
Mary
Thank you for all you great information. I wanted to add a warning about cassava. Sadly, it is usually very high in lead, as are most cassava-based products you will find out there. When I discovered it about six years ago, I thought it was amazing, but two years later I tested off the charts for lead toxicity. After much research and some great help from the Lead Free Mama, I discovered it he culprit was most likely cassava. I wanted to put that out there so you all don’t have to learn the hard way like I did.
Hi Diana! I’m sorry to hear this, and your story is the first I’ve heard about lead. Unfortunately we not only have to worry about specific ingredients causing inflammation, but also contamination in processed food products. I hope you are healing well now that you know the culprit.