AIP Food List – Vegan, Fodmap, Low Histamine And More

AIP Food List

The Autoimmune Protocol (AIP) is an elimination and reintroduction protocol intended to relieve autoimmune disease symptoms. Here is a convenient and easy-to-follow reference guide for the AIP Diet. The AIP Food List is designed as a free resource to help users determine whether or not a food item is allowed within different types and phases of the paleo Autoimmune Paleo Protocol.

AIP food list

Comprehensive AIP food list

This comprehensive AIP food list with foods suitable for Vegan AIP, Low Fodmap, Keto AIP, Phoenix Helix AIP, Low histamine AIP, etc. Take a look.

Vegan AIP food list


All Summer Squashes (Zucchini, etc.), All Winter Squashes (Acorn, Butternut, etc.), Artichoke, Hearts, Artichokes, Arugula, Asparagus, Avocado, Beets, Bok Choy, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cassava, Cauliflower, Celery, Chinese Cabbage, Chicory, Chives, Collard, Greens, Cucumber, Dandelion, Endive, Fennel, Fiddleheads, Garlic, Green Onions, Jerusalem Artichokes, Jicama, Kale, Kohlrabi, Leeks, Lettuce, Mushrooms, Mustard Greens, Okra, Onions, Parsley, Parsnips, Pumpkin, Radicchio, Radish, Rapini, Romaine, Rutabaga, Scallions, Seaweed, Shallots, Spaghetti Squash, Spinach, Spring Onions, Sweet Potato, Swiss Chard, Taro, Turnips, Turnip Greens, Watercress, Yams, Yuca, Zucchini.


All Berries (except Goji, Goose, and Huckle), All Melons, Apples, Apricot, Avocado, Bananas, Coconut, Cherries, Dates, Figs, Grapefruit, Grapes, Guava, Kiwi, Lemon, Lime, Lychee, Mango, Nectarines, Olives, Oranges, Papaya, Passion Fruit, Peaches, Pears, Persimmon, Pineapple, Plums, Pomegranates, Rhubarb, Star Fruit, Strawberry, Tangerine.

Herbs And Spices

Basil, Bay Leaves, Chamomile, Chervil, Chives, Cilantro, Cinnamon, Cloves, Dill, Garlic, Ginger, Horseradish, Juniper, Lavender, Lemon Balm, Marjoram, Onion powder, Oregano, Parsley, Peppermint, Rosemary, Saffron, Sage, Salt, Savory, Spearmint, Sumac, Tarragon, Thyme, Turmeric, Vanilla, Lemongrass, Lime Leaves, Wasabi.


Avocado, Coconut, Olive


Coconut Sugar, Maple Syrup, Molasses, Monkfruit Sweetener, Date

Flours And Thickeners

Agar, Arrowroot, Banana Flour, Cassava Flour, Coconut Flour, Green Banana Flour, Plantain Flour, Pumpkin Flour, Tapioca (flour and starch), Tigernut Flour, Sweet Potato Flour, Water Chestnut Flour.


Tea, Coconut Water, Coconut Milk (homemade coconut milk), Green Juices, Kombucha

Low fodmap AIP food list


carrots, cucumbers, kale, lettuce, okra, parsnips, pumpkin, radishes, spinach, zucchini and, other summer squash, broccoli, Brussels sprouts, cabbage, fennel, sweet potatoes and yams, turnips, winter squash, all types


bananas (need to be unripe), berries (except blackberries), cantaloupe, coconut (may affect some, so observe to see how you do), grapefruit, grapes, honeydew, kiwi, lemon, lime, mandarin, orange, plantains (green), raisins, rhubarb, tangerine

Herbs And Spices

Coriander, cumin, paprika, cinnamon, chili, black pepper, cloves, thyme, nutmeg, rosemary, sage, tarragon, saffron, parsley, basil, bay leaves, oregano, Asian chives, fenugreek, lemongrass, mint, pandan leaves, cardamom, fennel seeds, star anise, turmeric, five-spice, sesame seeds, ginger, galangal, kaffir lime leaves, asafoetida, capers, curry powder, goraka, mustard seeds, poppy seeds, tamarind, rampa leaves, curry leaves


extra-virgin olive oil, coconut oil (unrefined), avocado oil (crude)


Honey, Stevia, Maple Syrup, Coconut Sugar, Coconut Sap, Coconut Nectar, Date Sugar, Fruit Juice, Birch Xylitol

Flours And Thickeners

Almond meal, Buckwheat flour, Cornflour, Maize flour, Millet flour, Organic sieved spelt flour, Quinoa flour, Rice flour

Snacks And Beverages

Broiled Pineapple with Cinnamon, Sea Salted Coconut Kale Chips, Carrot Sticks, Plantain Chips, Chicken Bone Broth, Olive Medley, Tzatziki, Lightly Salted, Juicy Jicama Sticks, Mojito Sorbet, Kiwi
Cucumber Slices, Rosemary Roasted, Grapes, Sweet & Salty Kale Chips, Pineapple with Cinnamon, Coconut Yogurt with Strawberries

Keto AIP food list


Cruciferous vegetables, leafy greens, berries, onions, garlic, herbs, and healthy fats. Avocado, coconuts, and some underground veggie in moderation. Avoid sweeteners, coffee, chocolates, pepper,s eggplants, potatoes, green beans, peas, seed-based spices.


Avocado, berries, coconut, lemons, limes

Herbs And Spices

Basil, bay leaf, capers, chives, cilantro, cinnamon, cloves, mace, mint, oregano, parsley, rosemary, saffron, sage, salt, pepper, turmeric, thyme

Sweeteners And Condiments 

Apple cider vinegar, coconut aminos, sauerkraut

Flours And Thickeners

Coconut Flour

Snack And Beverages

Bone broth, kombucha, sparkling water, teas – decaf, herbal, mint, etc.), water with cucumber slices, berries, lemon, lime, etc.)

AIP low histamine food list

Vegetables And Herbs 

Broccoli, Brussels sprouts, Cauliflower, Bok choy, Napa cabbage, Chinese cabbage, Swiss chard, Arugula, Watercress, Collards, Kale, Cabbage, Red Cabbage, Radicchio, Nopales cactus, Celery
Onions, Shallots, Leeks, Chives, Scallions, Carrots, Carrot greens, Artichokes, Beets, Radishes, Daikon radishes, Jerusalem artichokes, Hearts of palm, Okra, Asparagus, Leafy greens, Romaine, Kohlrabi, Mesclun, Endive, Dandelion greens, Butter lettuce, Fennel, Escarole, Mustard greens
Mizuna, Basil, Mint, Cilantro, Lemon Verbena, Marjoram, Rosemary, Sage, Tarragon, Thyme
Oregano, Purslane, Perilla, Ginger, Mushrooms

Meats And Fish 

Bison, Wild game, Pork, Lamb, Beef, Chicken, Turkey, Other Fowl, Pastured or omega-3 eggs


Blueberries and blackberries in season


Alage oil, avocado oil, cocnut oil. extra virgin olive oil, MCT oil, perilla oil, red palm oil, sesame oil, walnut oil, virgin cod liver oil


Coconut sugar, maple sugar, maple syrup, honey, yacon

Beverages And Dairy

A2 raw milk, preferably pasture-raised french or Kerrygold butter, unsweetened coconut milk chicory herbal coffee

Vegetarian AIP Food List

  • Veggies, except nightshade vegetables that are fresh.
  • Goji berries are excluded from fresh and dried fruit.
  • Herbs and spices, fresh and/or dried, excluding seed-based spices
  • Avocado oil, olive oil, and coconut oil are all good sources of healthy fats.
  • Honey, coconut sugar, and maple syrup are natural sweeteners (in moderation).
  • Sauerkraut, kimchi, kombucha, and coconut kefir are fermented foods.
  • Kinds of vinegar and pickled vegetables are two of my favorite things.
  • Cassava flour, tapioca starch, coconut flour, and arrowroot starch are gluten-free flours.
  • Teas made from herbs.

Best Foods For AIP Diet

  • Meat and fish
  • Vegetables, excluding nightshade vegetables
  • Sweet potatoes
  • Fruit in small quantities
  • Coconut milk
  • Avocado, olive, and coconut oil
  • Dairy-free fermented foods
  • Honey or maple syrup in small quantities
  • Fresh non-seed herbs
  • Green tea and non-seed herbal teas
  • Bone broth
  • Kinds of vinegar
  • Grass-fed gelatin and arrowroot starch

Can I eat eggs on AIP diet?

Grain, legumes, nuts, seeds, nightshade vegetables, eggs, and dairy are avoided. Tobacco, alcohol, coffee, oils, food additives, refined and processed sweets, and some medicines, such as non-steroidal anti-inflammatory drugs (NSAIDs), should all be avoided.

What foods trigger autoimmune responses?

While everyone’s trigger foods may differ based on their autoimmune illnesses, Favela recommends avoiding grains, gluten, dairy, refined and added sugars, alcohol, caffeine, and nightshades for some time and then gradually reintroduce them when symptoms subside.

Are bananas allowed on AIP diet?

AIP approved fruits include

  • Apples.
  • Apricots.
  • Bananas.

Are onions allowed on AIP?

Onions, garlic, and other foods high in FODMAPs Because we rely so heavily on onions and garlic for seasoning, they are among the highest-FODMAP foods and the most widely utilized on AIP.

How do you calm an autoimmune flare up?

If you are living with an autoimmune disease, there are things you can do each day to feel better:

  • Eat healthy, well-balanced meals.
  • Make sure to include fruits and vegetables, whole grains, fat-free or low-fat milk products, and lean protein sources.
  • Get regular physical activity.
  • Get enough rest.
  • Reduce stress.

Is oatmeal allowed on the AIP diet?

This paleo oatmeal is dairy-free and gluten-free, and it’s excellent for individuals on the Autoimmune Protocol (AIP) who have previously reintroduced almonds.

Can a 3 day fast reset your immune system?

Studies discovered that fasting for three days or longer–drinking only water and consuming less than 200 calories each day–can actually “reset” specific immune system components.

What are the symptoms of an autoimmune flare-up?

Common symptoms of autoimmune disease include

  • Fatigue.
  • Joint pain and swelling.
  • Skin problems.
  • Abdominal pain or digestive issues.
  • Recurring fever.
  • Swollen glands.

Is broccoli AIP friendly?

People who follow the paleo diet, for example, can consume tomatoes and almonds, which are forbidden on the autoimmune regimen.

  • Vegetables with plenty of leaves (spinach, endive, herbs, etc.)
  • Cruciferous veggies (broccoli, cauliflower, kale, etc.)
  • Vegetables with roots (carrots, sweet potatoes, pumpkins, etc.)

Is honey an AIP?

Natural sugars such as molasses, maple syrup, and honey do not cause inflammation in moderation, so they are allowed on the AIP diet.

Are carrots AIP?

Carrots are a favorite vegetable for many and work well with many different dietary approaches, including the autoimmune protocol.

Is almond milk AIP friendly?

For cow’s or almond milk, use coconut or tiger nut milk. In most recipes, you may use cow’s or almond milk instead of cow’s milk, and they work just as well. Make sure your coconut milk doesn’t contain guar gum, which isn’t allowed on the AIP diet.

Can I eat bacon on AIP?

Is sugar-cured bacon allowed on the AIP? Yes, provided that it was cured naturally contains no artificial ingredients and no spices beyond salt. Sugar’s role in the bacon curing process is to feed beneficial bacteria.

Is Bacon AIP compliant?

Yes. That’s the point of this post! Bacon is allowed on the Paleo and AIP diets, but some ingredients are to look out for.

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