AIP Reference
Foods you can eat.
The standard elimination-phase staples — safe from day one, no reintroduction needed. Foods removed during elimination are listed further down; most of them come back one at a time during reintroduction, which is how you find out which ones actually affect you. This is a general reference, not medical advice.
Meat & poultry
Grass-fed or pasture-raised when you can. Cured meats (bacon, ham, prosciutto, sausage) need a label check — no added sugar, nitrates, pepper or paprika.
ChickenSteakTurkeyPorkLambGround beefChicken sausageBaconHamBreakfast sausageProsciuttoDuckLiver & other organ meatsWild game
Fish & seafood
Wild-caught preferred. Tinned fish is the fastest protein on the shelf — no cooking required.
SalmonCodShrimpSardinesSmoked salmonCanned tunaCanned salmonCanned sardinesMusselsOystersAnchovies
Starchy carbs
The carb on a plate. Cassava must always be peeled and cooked through — never raw.
Sweet potatoWhite sweet potatoButternut squashAcorn squashCassavaPlantainBeetsWinter squash
Vegetables
Nightshades (tomato, potato, peppers, aubergine) are reintroduction foods, not elimination-safe — everything below is.
Leafy greensBroccoliCauliflowerCarrotsZucchiniAsparagusOnionsMushroomsArtichokesCucumberLettuce
Fruit
Whole fruit in moderation — a good way to satisfy a sweet craving.
BerriesAppleBananaMelonPineappleMangoOrangePearGrapesCherries
Fats & oils
Fat carries flavour and makes a plate satisfying. Olive oil for finishing, avocado oil for high heat, rendered animal fats for roasting.
Olive oilAvocado oilCoconut oilDuck fatTallowLardBacon fatAnimal fatCoconut milkAvocadoOlives
Herbs, aromatics & spices
Leaf, bark and flower only. Seed-based spices (cumin, coriander, mustard, black pepper) and nightshade spices (paprika, chilli) are reintroduction foods.
GarlicGingerTurmericRosemaryThymeOreganoBasilCilantroParsleyMintSageCinnamonCloveSaffronLemongrassGalangalHorseradishLeeksShallotsScallionsSea saltBay leaf
Acids, umami & broths
Acid brightens rich food and does the job a spice rub normally would. Bone broth is a gut-healing staple in its own right.
LemonLimeApple cider vinegarCoconut vinegarCoconut aminosCapersBone brothMeat stockVegetable stock (AIP-safe veggies only)
Fermented foods
Probiotic-rich — introduce slowly if you're new to them.
SauerkrautCoconut yogurtKimchi (nightshade-free)Coconut kefir
Pantry staples
Flours and starches for baking and thickening.
Plantain chipsCoconut flourCassava flourArrowroot starch
What elimination takes out
Grains — wheat, rice, oats, corn — including gluten-free ones
Legumes — beans, lentils, peanuts, soy
Dairy — milk, cheese, butter, yogurt
Eggs — whites and yolks both
Nuts & seeds — including seed spices — cumin, coriander, mustard, black pepper
Nightshades — tomato, potato, peppers, aubergine, paprika, chilli
Alcohol & coffee — both come back at reintroduction
Refined sugar & additives — plus industrial seed oils
Elimination is a temporary diagnostic phase, not the destination. Foods come back one at a time at reintroduction, and anything that does not affect you stays in your diet for good.
Knowing the list is the easy part — cooking from it every day is what wears people down. How to batch cook for AIP covers the prep method: cook components once, then assemble plates in two minutes. If you haven’t started yet, how to start the AIP elimination diet walks through the week before day one.
Let the app build the week for you.
AIP Companion picks your kit, fills every meal from it, writes the shopping list with quantities, and lays out the prep-day cook order. Tracking your phase, the food guide, and the daily symptom journal are free.
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