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 eat then?!”

At first the AIP may seem restrictive and it’s hard not to focus on the feeling of deprivation, especially since you’re already dealing with being diagnosed with a medical illness.  However, if you can try to focus on the positive, you’ll quickly see there are so many foods you CAN enjoy … it’s not all about the CAN’Ts.

One day I’d love to put my own food list together, but for now you’ll have to use a few lists from the amazing resources below.

Don’t forget though, my #1 recommendation will ALWAYS be Dr. Sarah Ballantyne’s The Autoimmune Protocol book, as it’s the most comprehensive I’ve seen. Grab your copy here.

So Many Lists …

Food Lists

The Yes/No/Maybe list by Paleo Mom – Dr. Sarah Ballantyne is probably the most comprehensive list I’ve seen, yet it still doesn’t have everything! 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 once again that you grab a copy of her e-book, The Autoimmune Protocol, and keep the PDF on your mobile devices … you can use the search function of a PDF to look for ingredients when you’re out at the shops reading ingredient lists!  I find it very useful when you need to search ingredients.

This next list is much shorter (click here) but the blog post includes the reasons WHY we include or exclude certain foods while on the AIP – I highly recommend you take a quick read.

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.

If you haven’t yet signed up for the Quick Start Guide 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.

Again, and probably predictable at this point, I’m going to recommend you get your hands on Dr. Ballantyne’s e-book, The Autoimmune Protocol, it honestly has everything you need, all in one place.

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 …

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!


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


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.


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.