If you or someone you know suffers from an autoimmune disease, you know how tough it can be to figure out what to eat. That’s where the Autoimmune Protocol Diet, or AIP diet, comes in.
What Is AIP?
Think of AIP as a stricter version of the Paleo diet, which focuses on eating the foods our ancestors enjoyed like fish, meat, vegetables, nuts, and seeds. AIP suggests eliminating all foods that may cause gut inflammation—such as grains, eggs, and dairy—and swapping in nutrient-rich options such as bone broth, grass-fed meat, and vegetables. It’s believed that some of the benefits to an AIP diet may include resetting the immune system and reducing the symptoms of autoimmune diseases.
Tips for Following the AIP Diet
Don’t let the rules scare you! While there is a lot to keep in mind when following an AIP diet, this quick list will keep you in check.
Foods to eat on the AIP diet
- Vegetables (just avoid nightshades, which include tomatoes, eggplants, peppers, and potatoes)
- Sweet potatoes
- Grass-fed beef
- Sustainable fish
- Coconut milk
- Good fats like avocado, olive oil, and coconut oil
- Dairy-free fermented foods like kombucha, coconut milk-based kefir, kimchi, and sauerkraut
- In small quantities: fruit, honey, or maple syrup
- Vinegars like apple cider and balsamic
- Bone broth
- Fresh herbs like basil, mint, and oregano
Foods to avoid on the AIP diet
- Grains like oats and rice
- Legumes like beans and peanuts
- Nightshade vegetables (tomatoes, peppers, potatoes, and eggplants)
- Sugars and sugar replacements
- Butter and ghee
- Oils (except for avocado, coconut, and olive)
Top Five Snacks for AIP
While it’s always best to consult a health professional to customize a program for you, we’re here to help you start your AIP diet with the smallest first step: snacking! We’ve rounded up top AIP-compliant snacks to stock your pantry as you learn in the ins and outs.
CHOMPS is committed to delivering products free of fillers like gluten and sugar, and full of nutritious ingredients like lean proteins, vegetables, fruit, and healthy fats. These beef sticks are 100% grass-fed and -finished. They’re simply seasoned with sea salt, a pinch of garlic, and celery juice, making them a perfect AIP-friendly snack that packs a protein punch.
We just couldn’t resist these Italian Style Beef Sticks from CHOMPS. Made with simple ingredients and 100% grass-fed and -finished, these sticks are perfectly seasoned with oregano, basil, onion, and garlic.
Made with just one ingredient, but loads of flavor, these crispy and buttery chips are made from ethically sourced coconuts from Sri Lanka. Each batch is dehydrated and then slowly toasted for four hours to develop an irresistible, sweet-yet-savory flavor.
Sacha Inchi seeds make for a powerhouse snack. They contain omegas, all 8 essential aminos, and more protein than almonds. Imlak’esh Organics specializes in superfoods ethically sourced from small-scale organic farmers.
These “chips” are made with two simple ingredients: carrots and sea salt. An excellent source of fiber, Bare Snacks are free of fats, preservatives, and gluten. Plus, they’re baked, rather than fried, making them AIP-compliant.