The Ultimate AIP Grocery List for Beginners

In autoimmune conditions, the immune system can’t correctly identify foreign cells.

As a result, the body attacks its own healthy cells, which may degrade quality of life, cause other symptoms, and contribute to chronic inflammation.

You’ve probably heard of some autoimmune conditions, such as type 1 diabetes, lupus, and rheumatoid arthritis.

There are no cures, but many conditions can be managed through individualized nutrition therapy, lifestyle changes, and sometimes medications. 

The autoimmune protocol diet (AIP) was developed to decrease inflammation through nutrition changes and help people feel better. 

However, following AIP is an intensive undertaking that includes an elimination and reintroduction phase.

We recommend working closely with a registered dietitian if you want to try AIP. 

Keep reading to learn more about AIP, and use our AIP grocery list the next time you head to the store. 

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What is an AIP Diet Plan?

The AIP is an elimination diet designed to help decrease chronic inflammation in people with autoimmune conditions (usually related to the gut).

There are no published guidelines for AIP, but many elimination approaches follow these three phases: 

1. Elimination: During this phase, you stop eating dietary triggers that could worsen your symptoms. These foods should be clearly outlined (and may vary depending on your specific needs). Your healthcare provider will tell you how long this phase should last. 
2. Reintroduction: The foods you previously eliminated are introduced back into the diet. This should be completed slowly and methodically so you can gain a better understanding of how some foods or beverages affect you. 
3. Maintenance: During the final stage, you learn to better understand which foods help you feel your best and which worsen symptoms (and should be avoided).

Why Target Inflammation? 

Chronic inflammation wears down the body and can cause physical and mental symptoms, including body pain, weight changes, chronic fatigue, diarrhea or constipation, low mood, and frequent infections.

It’s much easier to stay healthy and feel energetic when inflammation levels are under control. 

Who Benefits from AIP 

A few studies have investigated the effects of AIP on gut-related autoimmune conditions and thyroid disorders. 

Research demonstrated that people with irritable bowel disease who completed AIP (six weeks of elimination phase and five weeks of maintenance phase) reported improvements in bowel movement frequency, stress, and the ability to enjoy hobbies and leisure activities. 

Also, newer research suggests that AIP may positively affect Hashimotos (a thyroid condition).

After completing AIP for 12 weeks, participants had smaller thyroid gland sizes and lower levels of circulating free thyroid hormones and thyroid-stimulating hormones (TSH). 

AIP Grocery List Basics

AIP is similar to the paleolithic diet (paleo), which recommends eating like hunter-gatherers.

The core recommendations in these diets suggest people avoid all processed foods and ingredients, including refined sugars, bread, artificial sweeteners, and some oils. Legumes are also not recommended in AIP. 

Instead, people following AIP are encouraged to choose whole, minimally refined options as often as possible—namely lean meats, nuts, olive oil, and fresh vegetables and fruits.

These foods are favored in AIP as they contain antioxidants that can help decrease inflammation. 

Another characteristic of AIP is the push towards “all-natural” foods free of pesticides and additives.

These foods (usually organic) are expensive, and buying them weekly may not be realistic for many people. 

Focus on buying fresh, whole foods (even if they aren’t organic) because they still contain vitamins, minerals, antioxidants, and other nutrients needed to stay healthy. 

Foods to Include on an AIP Diet

Below are foods that you can enjoy while following AIP.

It is a fairly restrictive diet, and if you go to bed hungry or lack energy during the day, you may need to eat more.

Contact your dietitian to support building a comprehensive meal plan that aligns with AIP and keeps you nourished. 

Protein

Dietary protein is digested into amino acids, which serve as the building blocks for tissues and cells.

They also provide energy and help you feel satisfied at meals. 

AIP protein options include: 

• Chicken.
• Turkey. 
• Organ meats. 
• Scallops.
• Shrimps.
• Oysters.
• Clams.
• Salmon.
• Trout.
• Tuna (fresh). 
• Cod. 
• Haddock. 
• Tilapia. 
• Squid (calamari). 
• Halibut. 

Healthy Fats

Dietary fat provides energy and helps you absorb fat-soluble vitamins (D, E, A, and K). Also, unsaturated fats like omega-3 fatty acids may help reduce inflammation. They’re naturally found in some plant-based oils, fish, nuts, and seeds (which unfortunately don’t align with AIP).   

Some healthy fats you can use to prepare foods include: 

• Olive oil. 
• Avocado oil. 
• Coconut oil. 

Fruits

Fruits contain nutrients that support vitality as well as carbohydrates—which your body relies on for fuel.

They also contain fiber, which helps you stay regular, promotes stable blood sugars, lowers cholesterol, and protects you from gut-related illnesses, including bowel cancer. 

Enjoy these fruits while following AIP: 

• Berries. 
• Apples. 
• Cherries. 
• Grapefruit. 
• Oranges. 
• Pears. 
• Plums. 
• Cantaloupe. 
• Honeydew melon. 
• Avocados. 
• Mango. 
• Pineapple. 
• Pomegranate. 
• Gooseberries. 
• Guava. 
• Dragonfruit. 
• Pomelo. 
• Lychee. 
• Kiwi. 
• Papaya.

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Vegetables

Vegetables offer similar nutritional benefits to fruits as they contain antioxidants and fiber.

‍Eating various vegetables is beneficial because they provide different vitamins and minerals to stay healthy.

Plus, they add unique flavors and textures that keep meals interesting. 

Here are vegetables to enjoy while following AIP: 

• Carrots. 
• Spinach. 
• Endive.
• Rapini. 
• Lettuce. 
• Kale. 
• Swiss chard. 
• Arugula. 
• Broccoli. 
• Cauliflower. 
• Brussels sprouts. 
• Sweet potato. 
• Pumpkin. 
• Squash. 
• Cucumber.
• Zucchini. 
• Okra. 
• Garlic. 
• Onion. 
• Bok choy. 
• Green beans. 
• Lotus root. 
• Fresh herbs (basil, cilantro, parsley, dill, mint, etc.) 

Pantry Staples

Most canned or prepackaged foods traditionally stored in a pantry don’t fit into AIP (crackers, cookies, chips, nut butter, tomato-based products like salsa, etc.) Below are some examples of what you can buy for your pantry: 

• Vinegar (balsamic, red wine, white wine, apple cider, etc.) 
• Coconut flakes. 
• Arrowroot flour (instead of wheat-based flour). 
• Cassava flour. 
• Baking powder. 
• Plain coconut milk. 
• Dates. 
• Honey. 
• Olives. 
• Vanilla. 

Foods to Avoid on an AIP Diet

Ultra-processed foods (UPF) contain ingredients that could contribute to inflammation, including saturated and trans fats, high amounts of salt and sugar, and other preservatives or artificial products. 

Also, the cooking method of UPFs may negatively alter the nutritional quality of food, such as by increasing the trans-fat content through deep-frying. 

Some UPFs to avoid on an AIP diet include: 

• Ice cream and sorbets. 
• French fries. 
• Donuts. 
• Fried potato chips. 
• Instant soup cups. 
• Frozen meals. 

Additionally, AIP suggests eliminating these foods (as they’re documented as high-risk triggers for IBD and inflammation in the gut): 

• All dairy products. 
• Legumes. 
• Eggs. 
• All grains (including whole grains).  
• Nightshade vegetables (tomato, eggplant, potatoes, peppers). 
• Alcohol and coffee. 
• All types of food additives. 
• Refined sugars and oils. 
• Nuts and seeds. 

Remember that eliminating these foods should be temporary. We strongly recommend you work with a dietitian when pursuing AIP. 

Other Diet Considerations for Autoimmune Conditions

Autoimmune health conditions are highly individualized, and your meal plan should reflect your unique goals and preferences.

So, if you don’t like the foods mentioned on this list or the restrictions, you shouldn’t force yourself to try AIP. 

Many other anti-inflammatory eating patterns are less restrictive than AIP and beneficial for overall health.

Popular ones include the Mediterranean diet, dietary approaches to stop hypertension (DASH), and traditional Nordic or Mexican diets.

You can ask your dietitian for more details about these eating patterns. 

Remember that your nutritional intake is one supporting element of your overall health management plan.

No food can cure an autoimmune condition, but consistent, healthy behaviors may lead to positive results and better symptom management. 

Tips for Grocery Shopping on an AIP Diet

Food costs are high, but there are strategies you can use to eat well while sticking to your budget.

First, build a weekly menu that features ingredients on sale at your local grocery store.

If chicken thighs are on sale that week, try to cook more meals with chicken (and buy extra to freeze, if possible).

The same approach should be taken for vegetables, fruits, and other essentials. 

Second, use coupons to save a few dollars on food. Many stores offer paper or digital flyer books. To save time, you can use apps like Flipp. 

Lastly, consider visiting a few stores or farmer’s markets to complete your shopping.

This allows you to compare prices and ensure you get the best value for every dollar. 

Planning and preparing these details can help you save money while you work towards your health goal. 

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Takeaway

AIP is a temporary dietary intervention that may help decrease inflammation.

It appears most helpful for easing digestive symptoms. 

The foundation of AIP is similar to the paleo diet but more restrictive; therefore, it might not be appropriate for everyone. 

To start the protocol, you must eliminate common trigger foods and slowly reintroduce them.

Your healthcare provider will recommend a detailed timeline that fits your goals. 

If you want to try AIP, consult a registered dietitian specializing in autoimmune health.  

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