Your Guide to the AIP Diet: Foods to Eat and Avoid for Autoimmune Conditions

Becca Edwards
May 2
3 min read

If you struggle with chronic inflammation, skin rashes, or autoimmune conditions like eczema, you know how frustrating it can be to find relief. The Autoimmune Protocol (AIP) diet offers a targeted approach to reduce inflammation and support your immune system by focusing on nutrient-dense foods while eliminating common triggers. This guide will help you understand which foods to avoid and which to embrace on the AIP diet, along with a simple meal plan to get you started.

Eye-level view of a colorful plate with AIP-friendly vegetables and grilled chicken — AIP-friendly meal with fresh vegetables and lean protein

Common Autoimmune Conditions That May Benefit from the AIP Diet

Autoimmune diseases occur when your immune system mistakenly attacks your own body. This can lead to chronic inflammation and symptoms like pain, fatigue, and skin problems. Some common autoimmune conditions that people try the AIP diet for include:

Eczema: A skin condition causing red, itchy, and inflamed patches.
Rheumatoid arthritis: Joint inflammation causing pain and stiffness.
Hashimoto’s thyroiditis: An autoimmune disorder affecting the thyroid gland.
Psoriasis: A skin disease marked by scaly, itchy patches.
Inflammatory bowel diseases: Such as Crohn’s disease and ulcerative colitis.
Lupus: A systemic autoimmune disease affecting multiple organs.

While the AIP diet is not a cure, many find it helps reduce flare-ups and improves overall well-being by calming inflammation.

Foods to Avoid on the AIP Diet

The AIP diet removes foods that commonly trigger inflammation or immune reactions. Avoiding these can help reduce symptoms and give your gut a chance to heal.

Grains: Wheat, rice, oats, barley, corn, and all gluten-containing grains.
Legumes: Beans, lentils, peanuts, soy, and peas.
Dairy products: Milk, cheese, yogurt, and butter.
Nightshade vegetables: Tomatoes, potatoes, eggplants, peppers (including chili and bell peppers).
Processed foods: Anything with additives, preservatives, or artificial ingredients.
Refined sugars and sweeteners: Cane sugar, high-fructose corn syrup, artificial sweeteners.
Nuts and seeds: Including sesame, sunflower, and all tree nuts.
Eggs: Both whites and yolks.
Alcohol and caffeine: These can irritate the gut and trigger inflammation.

Eliminating these foods can be challenging but focusing on what you can eat helps make the transition easier.

Foods to Eat on the AIP Diet

The AIP diet emphasizes nutrient-rich foods that support healing and reduce inflammation. Here are the top foods to include:

Vegetables: Especially leafy greens like kale, spinach, and arugula, plus cruciferous veggies like broccoli and cauliflower.
Fruits: Berries, apples, pears, and melons in moderation.
Lean meats: Grass-fed beef, pasture-raised poultry, wild-caught fish, and organ meats.
Healthy fats: Olive oil, coconut oil, and avocado oil.
Bone broth: Rich in collagen and minerals that support gut health.
Fermented foods: Sauerkraut, kimchi, and coconut yogurt to promote healthy gut bacteria.
Herbs and spices: Ginger, turmeric, garlic, and fresh herbs like parsley and cilantro.

These foods provide vitamins, minerals, and antioxidants that help your body repair and regulate immune responses.

Sample AIP Meal Plan

Here’s a simple day of eating that follows the AIP diet and supports your immune system:

Breakfast

Sweet potato hash with sautéed kale and ground turkey cooked in coconut oil.
Fresh berries on the side.
Herbal tea or water with lemon.

Lunch

Grilled salmon with a large mixed green salad (arugula, spinach, cucumber, and carrots) dressed with olive oil and lemon juice.
A small bowl of fermented sauerkraut.

Dinner

Slow-cooked beef stew with bone broth, carrots, celery, and zucchini.
Steamed broccoli with a drizzle of avocado oil.
Fresh fruit for dessert, such as sliced pear.

Snacks can include fresh fruit, coconut yogurt, or vegetable sticks with guacamole.

Tips for Success on the AIP Diet

Plan meals ahead to avoid last-minute temptations.
Cook in batches and freeze portions for busy days.
Keep a food journal to track how different foods affect your symptoms.
Stay hydrated and get plenty of rest.
Consult with a healthcare provider or dietitian before starting, especially if you have other health conditions. (We suggest Nirvana Network member Lindsay Ford.)