Is Fruit Allowed on the AIP? • AIP Recipe Collection Fruit and the AIP

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Confused About Fruit on the AIP?

Since we avoid refined sugar and sweeteners on the AIP (read more about that here), it’s natural to wonder, is fruit allowed?

The short answer is, Yes!

So, while you may have been advised by your AIP Coach, Nutritionist or Functional Medicine Practitioner to temporarily avoid fruit (for example, if you’re dealing with SIBO or another digestive issue where certain fruits may be poorly tolerated), and you should always follow the advice of your healthcare professional, it’s good to understand that fruit itself isn’t forbidden on the AIP elimination phase. Yay!

Fresh fruit can be a nutritious part of the AIP – think hydration, fiber, carbohydrates and plenty of vitamins, minerals and other beneficial plant compounds.

“… fruit itself is not restricted on the Autoimmune Protocol. Different varieties of fruit (especially colorful ones) come loaded with vitamins, minerals, and antioxidants which are a great compliment to a healing diet. While fruit can have a lot of sugar, that in itself is not reason enough to avoid it. When we eat fresh, whole fruit, we are getting the nutrients in a nice little package with fiber, nutrients, and water.”

– Read the full article on AutoimmuneWellness.com

What About Fruit With Seeds?

If seeds aren’t allowed during the elimination stage, what about fruit with seeds in or on them, like kiwi, strawberries, blueberries, etc.? The seeds in, or on, these fruits don’t make them off-limits. Whole fruits like berries and kiwi are allowed on Core AIP, despite containing small edible seeds.

What about dried fruit?

As you might have guessed, dried fruit is much more concentrated than fresh fruit because the water has been removed, so it’s easy to consume a lot more sugar in a small amount. Not to mention, many commercially produced options contain added sugars, non-compliant oils and preservatives we need to watch for. For compliant options, check out Wild Zora – shop here.

Dried fruit is best enjoyed in moderation as an occasional treat, as part of a dessert, or as a sweetener in a recipe. Some folks will add a date to a veggie smoothie to add some natural sweetness.

“Dried fruit, however, can be problematic because of its high glycemic load, and should be reserved for the occasional treat. I find dried fruit particularly easy to over eat and only reserve the use of say dates in a dessert or something, never as a snack.”

– Mickey Trescott of Autoimmune Wellness

That said about snacking, I will admit that when I first started the AIP I found that consuming just one or two quality dates filled with solid coconut oil or coconut butter and a pinch of salt was enough to keep me on the straight and narrow. So, if a piece of dried fruit is going to help you keep your AIP sanity, just eat it! Remember – it’s progress over perfection that we’re looking for. You’ve got this!

A Sweet Disclaimer:

On the topic of dried fruit, treats and desserts, this feels like an appropriate place to add this message. I often get folks criticizing me in my AIP Recipe Collection Facebook Group because you’ll find a LOT of recipes with dried fruit and sweet treats, especially around seasonal holidays. Yep, I’m guilty! I’m guilty of providing LOTS of options so you have a variety to choose from when you have a special occasion or simply need a little indulgence.

The disclaimer in the group’s pinned post reminds members that all sweets and treats are to be consumed in moderation, and the same goes for the recipes and content I share here. I’m not here to tell you what you should or shouldn’t eat. I’m here to provide options and let you make the food choices that are right for you.

Now … Keep Calm & Carry On … Eat Fruit!

Confused About Fruit on the AIP?

What About Fruit With Seeds?

What about dried fruit?

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