Tag Archive for: Food List

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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), is fruit allowed? 
In the beginning you may have a recommendation from your AIP Coach, Nutritionist or Functional Medicine Practitioner to avoid fruit (and you should always follow your medical professional’s advice), but for the most part it’s not forbidden on the AIP – yay!
It’s actually important that we make sure we’re eating enough of the right fresh fruits, because they contain plenty of nutrients! Think hydration, fiber and good carbohydrates folks. 

“… 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

If seeds aren’t allowed during the elimination stage, what about fruit with seeds in or on them, like kiwi, strawberries, blueberries, etc? Autoimmune Wellness says that fruits with seeds are elimination-phase legal and they provide the following information in their post about tricky ingredients:

“Foods like berries, kiwis, watermelon, pomegranate, cucumber, zucchini, and even bananas or plantains are not a problem, mainly because we don’t really chew these seeds.”

“… if you aren’t experiencing obvious improvement using AIP, you might consider these small seeds.”

“For a host of complex reasons, very sensitive individuals might consider this with even the consumption of very small seeds, like those found in the above mentioned foods, if they are having trouble improving their health on the protocol.”

Read the full article on AutoimmuneWellness.com

What about dried fruit? As you might have guessed, dried fruit is VERY high in sugars (not to mention many commercially produced options contain added sugars or non-compliant oils and preservatives we need to watch for – for compliant options, shop here), and it should be consumed in extreme moderation as an occasional treat or as part of a desert 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 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!
I’ve compiled some reliable references for you below so that you can dive in and learn more about fruit on the AIP.


Fruit and the Autoimmune Protocol– Mickey Trescott, Autoimmune Wellness

I’m Confused About Fruit on the AIP – Could You Explain?  – Dr. Sarah Ballantyne, The Paleo Mom

Why Fruit is a Good Source of Carbohydrates– Dr. Sarah Ballantyne, The Paleo Mom

For the most up-to-date list of AIP fruits and foods and their order of reintroduction, my #1 recommendation will ALWAYS be Dr. Sarah Ballantyne’s The Autoimmune Protocol book, as it’s the most comprehensive I’ve seen. Other than that, be sure to grab a food list or two by clicking here.

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 searchable 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! Guilty of providing LOTS of options so you have a variety to choose from when you have a special occasion or need an indulgence. The disclaimer in the group’s pinned post reminds members that all sweets and treats are to be consumed in moderation – so, please don’t judge me for providing options – it’s always up to you to make the food choices that are right for you.