Autoimmune Diet Food List (+ Shopping List and PDF)

Last update on Jan 22, 2025

The autoimmune protocol (AIP) diet is a strict elimination diet that is designed to help people suffering from autoimmune diseases reduce inflammation and improve their symptoms. The diet eliminates foods that are commonly thought to trigger inflammation, such as gluten, dairy, eggs, nuts, seeds, nightshade vegetables, and processed foods. In this article, we will bottom the topic with the invaluable help of our specially curated diet food list.

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Shopping list

Meats

Grass-fed beef

Bison

Lamb

Pork

Organ meats

Fish & seafood

Wild-caught fish

Dairy & eggs

Eggs

Hard cheeses

Ghee

Plant based

Coconut milk

Coconut yogurt

Coconut aminos

Fresh grocery

Apples

Berries

Citrus fruits

Dates

Mangoes

Melons

Papayas

Pineapples

Artichokes

Asparagus

Beets

Broccoli

Cabbage

Carrots

Cauliflower

Celery

Collard greens

Cucumbers

Eggplant

Garlic

Ginger

Kale

Spinach

Collards

Mushrooms

Onions

Peppers

Pumpkin

Squash

Sweet potatoes

Tomatoes

Avocados

Spices & sauces

Apple cider vinegar

Flaxseed oil

Honey

Olive oil

Sea salt

Turmeric

Autoimmune diet guidelines

The autoimmune diet is an elimination diet that aims to reduce inflammation and improve the symptoms of autoimmune diseases. It is based on the idea that certain foods can trigger an immune response in people with this disorder.

There is no set schedule for eating on the autoimmune diet. However, it is important to eat regular meals and snacks throughout the day to keep your blood sugar levels stable. Generally, it is recommended to eat 3-4 meals per day, with snacks in between if needed.

The size of your meals should be based on your individual hunger cues. That’s why you should listen to your body and eat until you are satisfied, but not stuffed.

To help you control the ingredients in your meals, we advise cooking all of your own food. Use fresh, whole foods, as processed ones are often high in unhealthy fats, sugar, and salt, and they can also contain hidden allergens.

👨‍⚕️️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

Autoimmune diet food list breakdown

Meats and proteins

On the autoimmune diet, you can eat meats that are grass-fed, pasture-raised, and/or wild-caught. These meats are lower in inflammation-causing hormones and omega-6 fatty acids than conventionally raised meats.

You can also eat proteins from animal sources, such as eggs, bone broth, and organ meats. These proteins are high in essential amino acids, which are the building blocks for muscle tissue.

It is important to note that everyone’s body reacts differently to different foods. If you find that you are sensitive to a particular meat or protein, you should avoid it.

Cook meats and proteins simply, without added sauces or marinades.
Choose lean cuts of meat and poultry.
Avoid processed meats, such as hot dogs, bacon, and sausage.
If you are not sure whether a particular meat or protein is safe for you to eat, talk to your doctor or a registered dietitian.

Dairy

Some types of dairy products are allowed on the autoimmune diet, such as hard cheeses that have been aged for at least 6 months. These cheeses are lower in lactose and casein, two proteins that can trigger inflammation in some people. Other dairy products that are allowed include ghee, which is clarified butter, and coconut milk, which is a good source of healthy fats.

In the beginning, you should start with small amounts of dairy and see how your body reacts. If you are not sure whether a particular dairy product is safe for you to eat, talk to your doctor or a registered dietitian. Also, try to avoid soft cheeses, such as cottage cheese and ricotta cheese.

Fruits

A vast range of fruits is allowed on this diet. You can eat berries, citrus fruits, and melons. They are low in sugar and high in nutrients, making them a healthy choice for people with autoimmune diseases.

Other fruits, like apples, pears, and bananas, are also considered part of the diet and contain as many nutrients as berries or melons. However, you should keep in mind that they are higher in sugar than the fruits mentioned before.

On the autoimmune diet, it is recommended to avoid fruits that are canned, processed, or sweetened. Choose rather fresh ones, preferably the ones in season. Fruit can also be a perfectly balanced meal or snack.

Vegetables

Many vegetables are allowed on the autoimmune diet. Those include leafy greens, cruciferous vegetables, and squashes. They are low in calories and high in nutrients, which makes them the perfect choice for this diet.

Carrots, celery, and onions can also be used when following the autoimmune diet. These vegetables are a good source of nutrients, but you have to be careful, as they are higher in carbohydrates than leafy greens or squashes.

Other foods

There are a few other foods that are allowed on the autoimmune diet, such as apple cider vinegar, coconut aminos, flaxseed oil, ghee, honey, olive oil, sea salt, and turmeric. They are all healthy and can add flavor and nutrients to your meals.

These foods have many benefits for people with autoimmune diseases. For example, apple cider vinegar can help reduce inflammation, coconut aminos are a good source of amino acids, and flaxseed oil is a good source of omega-3 fatty acids.

As with everything in life, use these foods in moderation and try to choose organic and high-quality products whenever possible.

✅Tip

Plan your meals and snacks in advance to ensure you have diet-friendly options readily available.

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What else to keep in mind

There are some foods that are highly discouraged on an autoimmune diet. Those include:

Gluten: it is a protein found in wheat, barley, and rye. It can trigger inflammation in people with autoimmune diseases.
Dairy: dairy products contain proteins like casein and whey, which can also cause inflammation. Eggs, on the other hand, contain proteins like ovalbumin and ovotransferrin which have the same effect as those in dairy.
Nightshades: Nightshades are a family of vegetables that include tomatoes, peppers, eggplants, and potatoes. They contain compounds that can provoke inflammation.

When starting a new diet, you should also be aware of its downsides:

The autoimmune protocol (AIP) diet is a very restrictive diet that can be difficult to follow for some people. It eliminates many common foods, such as gluten, dairy, eggs, nightshades, and processed foods.
It can be challenging to stick to, especially if you are not used to cooking at home or if you have a busy lifestyle. It can also be difficult to find AIP-friendly foods when you are eating out.
The AIP diet can lead to nutrient deficiencies if you are not careful. This is because it eliminates many nutrient-rich foods, such as fruits, vegetables, and whole grains.
This diet is not for everyone. It is important to talk to your doctor or a registered dietitian before starting the diet to make sure that it is right for you.

Conclusions

The autoimmune protocol (AIP) diet is a restrictive diet that eliminates many common foods and is designed to help people with autoimmune diseases. There is some evidence that the AIP diet can be helpful for those people. However, more research is needed to confirm these findings.

If, after reading this article, you consider starting the autoimmune diet, we hope that our diet food list will encourage you to give it a safe try!

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