Food Lists

One of the first things people ask when they’re told they need to go on the AIP is:

“Well what the heck CAN I actually eat?!”

It’s normal to feel a little overwhelmed. AIP can seem restrictive, and when you’re already navigating a chronic health condition, it’s easy to focus on the can’ts.

Here’s the shift: AIP is about what you can eat, not what you can’t. Focus on the wide array of healing, nutrient-dense foods you can enjoy — and suddenly it feels much more doable — and even exciting.

My top recommendation is Mickey Trescott’s Autoimmune Protocol books. They’re practical, approachable, and include clear explanations, meal plans, and recipes — everything you need to start confidently. Keep an eye out for The New Autoimmune Protocol (2026 – available for pre-order at the time of this update) for the latest, research-informed guidance.
Explore Mickey’s books in my AIP Amazon Storefronts: USA / Canada /UK

For a beginner-friendly overview of what to eat and how to start, check out Mickey’s AIP Foundation Series — a simple, structured way to get your footing without overwhelm: AIP Foundation Series

So Many Lists …

Food Lists

For years the Yes/No/Maybe list by the Paleo Mom – Dr. Sarah Ballantyne was the most suggested, comprehensive food list for those starting out on the AIP. I used to recommend this as THE go-to list for everyone to have, but since it’s not the most up-to-date at this point, I recommend the resources by Mickey Trescott and Autoimmune Wellness mentioned above.

What about tricky ingredients?  The ones that you’re not sure about – like why are sweet potatoes okay but we’re not to eat regular potatoes?  Be sure to read up and remember these two resources – What’s In, What’s Out on the AIP – Answers to Tricky Foods and Non-AIP Ingredients in Food, Body Products and Household Items.

Overall you’ll need to get really savvy with reading labels. I recommend this resource by Dr. Ballantyne from her Paleo Approach Cookbook that covers the many aliases for various ingredients and hidden sources of ingredients we want to watch for – click here.

If you haven’t yet signed up for the AIP Foundation Series that I recommended on the getting started page you’ll want to make sure you do – they provide printable lists of the foods to eat and foods to avoid while on the elimination stage and guides to reintroductions and food reactions.

Nightshade Free Survival Guide – What are nightshades and why do we avoid them on the AIP?
Nightshade Food List & Why We Avoid Them – Includes some substitute recipes!

If you’ve also been diagnosed with histamine issues your doctor may recommend further dietary restrictions in conjunction with your AIP.  Some folks then just go about removing additional foods from their diet,

but it’s recommended you may need to get some actual treatment first in order to get to the root of the problem. I recommend checking out this article about Troubleshooting the AIP before removing additional foods or groups of foods, as you want to avoid getting overly restrictive so you can achieve optimal healing.

Pantry & Grocery Lists

Another frequently requested item from AIP newbies is a list of recommended pantry items.  People are usually eager to know what they need to go out and buy so they can be set to start their new lifestyle.

Check out my post on “Prepping Your Kitchen & Pantry for the AIP” for help on clearing your kitchen and re-stocking with essentials – you may need to do a lot of replacing, which can get expensive, so be sure to stick to the basics in the beginning and only start to branch out once you get used to your new way of eating.

Food Sourcing

Okay, so you now you know what foods you should eat and the basics you need to get started, but where do you find some of these ingredients?  It’s sometimes hard to find high-quality, AIP compliant ingredients and it gets very frustrating reading every single label.

Since I know how time-consuming and overwhelming it can be I want to take the pressure off … visit the “Food Sourcing” page where you’ll suggestions on great AIP Friendly shops and a bunch of quick links to commonly required items for your new AIP lifestyle.

Everything you need …

Food Lists

Recipes

Resources

Meal Planning

Failing to plan is planning to fail.
Success on the AIP is easier when you have a few good tips, tricks and tools under your belt.

Food Sourcing

Sourcing AIP ingredients can be tricky, but we’ve got you covered!
Check out our shopping and brand recommendations.

AIP Convenience

Being on the AIP is not exactly what most would call convenient, but thankfully  there are some wonderful options!

Coaching

Big lifestyle changes and health challenges can be overwhelming.  Some find the process much easier with proper coaching and medical guidance.

Self-Care

Self care is about taking proper care of yourself, taking the time to do some of the activities that nurture you, and treating yourself as kindly as you treat others.

Motivation

Healing is a journey, not a destination.  Along the way we all need some motivation.
Here we’ll share motivation, stories of AIP healing and tips for success.