“The human animal differs from the lesser primates
in his passion for lists.” ~ H. Allen Smith
This post is part of a series on the Paleo Autoimmune Protocol (AIP):
- What is the Paleo Autoimmune Protocol?
- Reintroducing Foods on the Paleo AIP
- Paleo Autoimmune Protocol FAQ
- Today’s post: a grocery shopping list of foods allowed on the AIP (by reader request – see how much I love you?!)
- 20 Egg-Free Breakfasts and Desserts
- Nightshade-Free Survival Guide
- Paleo AIP Road Trip
- Autoimmune Paleo Cookbook Review
- My Experience with the AIP
- 75 Paleo AIP Thanksgiving Recipes
Meat, Poultry and Fish
- All Fresh Meat: beef, bison, pork, lamb, venison, rabbit, etc.
- All Poultry: chicken, duck, turkey, goose, ostrich, quail, etc.
- All Seafood: salmon, tuna, trout, catfish, tilapia, scallops, etc.
- Organ Meats: liver, kidneys, heart, sweetbreads, etc.
-Higher in nutrition than any other cut of meat, eat these once a week on the AIP.
- Ideally: grassfed, organic and sustainable, but work within your budget. If you can afford organic, buy fatty cuts of meat with a bone. If you can’t, buy lean meats. (Organic fat contains wonderful nutrients; conventional fat stores toxins.) For the healthiest seafood choices, read my article: Does Healthy Sustainable Seafood Exist?
- Avoid: deli, cured and pre-cooked meats. They usually contain nightshade spices and sugar, as well as other additives. See the FAQ article for the few deli brands that have “safe” choices.
Fruits and Vegetables
- Fruit: apples, avocado, grapefruit, berries, mangos, pineapple, raisins, etc.
- Goji berries are the one exception; they are a nightshade & need to be avoided.
- It’s also recommended that you eat fruit in moderation (a few servings per day)
- Vegetables to Enjoy: acorn squash, artichoke, arugula, asparagus, beets, bok choy, broccoli, brussel sprouts, butternut squash, cabbage, carrots, cauliflower, celery, chard, collards, cucumber, fennel, garlic, green beans, greens, jicama, kabocha squash, kale, kohlrabi, leeks, lettuce, mushrooms, okra*, onions, parsnips*, peas, pumpkin, radish, rhubarb, seaweed, spinach, summer squash, sweet potato*, turnip, and winter squash.
- Vegetables to Avoid: (1) nightshades: potatoes, tomatoes, tomatillos, pimentos, bell peppers, hot peppers & eggplant (2) dried legumes: peanuts, black beans, chickpeas, lentils, pinto beans, etc. (3) corn: it’s actually a grain. (4) for people with Hashimoto’s disease, the thyroid-goitrogenic vegetable connection seems to be a myth; if you want to be extra cautious, eat them cooked instead of raw.
- Legume Clarification: some people mistakenly think that fresh peas and green beans aren’t allowed on the paleo diet. While they are technically legumes, they are picked fresh and digest easily, without the problems of the dried varieties. That’s why they are included on the “Veggies to Enjoy” list.
- Clean Fifteen and Dirty Dozen: the Environmental Working Group has a pocket guide you can print for your wallet. It tells which conventional produce has the highest pesticide residue (dirty dozen) and which has the lowest (clean fifteen).
- Natural fats from grass-fed organic meats: tallow, lard, schmaltz, duck and goose fat
- Unrefined oils: coconut oil, avocado oil, extra-virgin olive oil
- Note: Fats are necessary for your health. Don’t skimp on these.
Herbs and Spices
- Enjoy All Herbs: rosemary, sage, thyme, lemon balm, lavender, etc.
- The only exception is ashwaghanda, which is an ayurvedic healing herb that is in the nightshade family.
- Spices to Avoid: cayenne, chili powder, paprika, red pepper, curry, and spice blends that contain these nightshade spices.
- Spices to Enjoy: allspice, star anise, caraway, cardamom, cinnamon, clove, ginger, horseradish, juniper, mace, black pepper, white pepper, green peppercorns, pink peppercorns, salt, turmeric and vanilla.
- Grey Area Spices: anise seed, annatto, celery seed, coriander, cumin, fennel, fenugreek, mustard and nutmeg. (These are all seedbased spices which are allowed on the core version of the AIP, but excluded for the first 30 days on the Paleo Approach.)
- Enjoy all Coconut Products: fresh coconut, dried unsweetened coconut, coconut flour, unrefined coconut oil, coconut aminos, coconut butter, and additive-free or homemade coconut milk.
- Water: filtered, spring or tap water that has tested as clean/pure
- Herbal tea: check the ingredient list to be sure it doesn’t contain soy lecithin, gluten or other additives.
- Freshly juiced vegetables and fruit: ideally organic, or “clean fifteen” produce
- Flours: Coconut flour, Arrowroot powder*, Tapioca starch*, Plantain flour*
- Sweeteners: raw honey, fruit juice, dried dates, grade B maple syrup*
- Chocolate: Homemade from unsweetened cocoa powder/cacao, unrefined coconut oil/cocoa butter and raw honey/maple syrup. Storebought brands usually contain sugar, soy and dairy. (Paleo Approach followers, see note below)
- Caffeine: black/green/white tea, and coffee. (Paleo Approach followers, see note below)
- Alcohol: choose gluten-free, don’t drink daily, and never get drunk on the AIP (Paleo Approach followers, see note below)
- Ideally: choose organic
Paleo Approach Note
- Chocolate, coffee and alcohol are listed above, in the “Moderation” category. The core version of the AIP allows them. The Paleo Approach excludes them. So, it depends on what version of the AIP you’re following. I mention both versions because these items can be especially difficult for people to give up. If you don’t feel like you can do it all at once, follow the core version of the AIP first, and address these other categories in the future. It doesn’t have to be “all or nothing”. Read my article, What is the Paleo Autoimmune Protocol for details.
- *If you’re following the GAPS diet in addition to the Paleo AIP, don’t eat the foods marked with an asterisk. They are on the GAPS “foods to avoid list”, some because they are high in starch, some because they are mucilaginous, and some because of their sugar profile.
Photo Credit goes to Megan Thackeray, who graciously let me use her fun shopping cart photo for this article. By the way, that’s exactly how fast you should go through the processed food aisles on your way to the real food sections.
This post is linked to the following blog carnivals:
Fight Back Friday, Whole Food Friday, Sunday School, Natural Living Monday, Healthy Tuesday, Fat Tuesday, Traditional Tuesday, Tuned-In Tuesday, Whole Foods Wednesday, Party Wave Wednesday, Wildcrafting Wednesday, Real Food Wednesday, Gluten Free Wednesday, Allergy Free Wednesday, Well Fed Wednesday, Tasty Traditions, Simple Lives Thursday, Paleo Rodeo,