The Ultimate AIP Diet Food List (with Free Printable PDF)

Okay. The big question. What can I actually eat on this AIP diet?

If you’re staring into your fridge wondering if literally anything is allowed, you’re not alone.

The AIP Diet (short for Autoimmune Protocol) can feel like a lot at first because, well, it is a lot.

You’re cutting out entire food groups, trying to calm inflammation, and possibly dealing with symptoms that have already worn you out.

That’s why I put together a full AIP Diet Food List PDF you can download because trying to piece it all together through Google searches is a special kind of chaos.

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Now let’s break it down…

What Is the AIP Diet?

The AIP Diet is a short-term, elimination-style protocol designed to reduce inflammation and identify food sensitivities or triggers.

It’s often used by people with autoimmune conditions or chronic symptoms that haven’t responded to traditional diets or medications.

There are two main phases:

• Elimination Phase: You temporarily remove foods that are known to be inflammatory (think: grains, legumes, dairy, nightshades, nuts, seeds, eggs, processed foods… yep, it’s a whole list).
• Reintroduction Phase: Once your symptoms calm down, you reintroduce foods one at a time to test what your body can tolerate.

This blog focuses on the food groups that are allowed and not allowed during the Elimination Phase.

The downloadable PDF has all the food groups with a list of items under each food group.

It’s more than a blog could handle, so I designed a cute PDF.

And if you feel so inclined, you could even print it! Honestly, do people print things anymore? I digress.

Why You Need an AIP Diet Food List

Because trust me, you do not want to be halfway through cooking a meal and realize the main ingredient is off-limits.

Having a clear AIP Diet Food List makes it easier to grocery shop, meal plan, and avoid decision fatigue (which is real when you’re already exhausted).

If you do decide to print it, toss it on your fridge, bring it shopping, or if printing isn’t your thing (because who has a printer at home?) just download it to your phone.

Whatever makes it easier.

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So What Foods Are Out on the AIP Diet?

Here’s the short version:

• Grains (yes, even quinoa and oats)
• Legumes (including peanuts, soy, and lentils)
• Dairy (even butter and ghee)
• Eggs
• Nuts & seeds
• Nightshades (like tomatoes, peppers, and white potatoes)
• Seed oils
• Processed foods
• Refined sugars and artificial sweeteners
• Coffee and alcohol

** break for a slow and dramatic eyeroll, because yes I know, its a lot

The full list gets into all the nitty gritty, down to specific oils, spices, and sneaky ingredients to watch for. It’s in the PDF.

Okay, Now What Foods Are In On The AIP Diet?

Don’t worry, it’s not just lettuce and sadness.

You can still enjoy:

• Quality animal proteins (think grass-fed beef, chicken, fish, and even shellfish)
• Tons of veggies (just skip nightshades)
• Healthy fats (like olive oil, coconut, avocado)
• Root veggies, squashes, and AIP-friendly starches
• Low-sugar fruits
• Natural sweeteners like honey and coconut sugar
• Herbal teas and gut-healing bone broth

There’s actually a lot you can do with the “in” list once you get the hang of it.

Final Thoughts

The elimination phase of AIP is intense, but it’s not forever.

It’s a tool, not a punishment.

And having a clear food list makes it way more doable. If you’re deep in the symptoms, starting over, or just trying to stay on track, I hope this resource helps take one thing off your mental load.

You’ve got this. One meal at a time.