“The human animal differs from the lesser primates
in his passion for lists.” ~ H. Allen Smith
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. The exceptions are this list of AIP-Friendly offerings from US Wellness, Whole Foods Naked Meats (because they are unspiced), Boar’s Head All-Natural Roast Beef, and Dietz & Watson All Natural Roast Beef (avoid their other meats, because they contain paprika, which is a nightshade and/or other additives restricted on the AIP.).
Fruits and Vegetables
- Fruit: apples, avocado, grapefruit, berries, mangos, pineapple, kiwis, 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, greens, jicama, kabocha squash, kale, kohlrabi, leeks, lettuce, mushrooms, okra*, onions, parsnips*, plantain*, pumpkin, radish, rhubarb, scallions, 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.
- Grey Area Veggies: Although fresh peas and green beans are technically legumes, they don’t cause the digestive problems of the dried varieties, and are well tolerated by most people with autoimmune disease. However, the Paleo Approach (an expanded version of the AIP) recommends avoiding them for the first 30 days as a precaution and then reintroducing.
- 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: basil, bay leaf, 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: cinnamon, clove, garlic, ginger, horseradish, juniper, mace, sea salt, and turmeric.
- Grey Area Spices: allspice, star anise, anise seed, annatto, caraway, cardamom, celery seed, coriander, cumin, fennel, fenugreek, juniper, mustard, nutmeg, peppercorns, poppy seed, sesame seed, sumac, and vanilla bean. (These are fuit and seedbased spices which most people with autoimmune disease tolerate well. However, the Paleo Approach (an expanded version of the AIP) recommends avoiding them for the first 30 days as a precaution and then reintroducing.)
- 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.
- A Note on Quantity: Coconut is high in inulin fiber, and when eaten in large amounts, it can cause digestive distress. Limit coconut milk to 1 cup daily, coconut flakes/coconut butter to 1/4 daily, and coconut flour to 1/8 cup daily. There is no need to limit coconut oil.
- 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*
- Natural Sweeteners: raw honey, fruit juice, dried fruit, grade B maple syrup*, molasses*
- Caffeine: black/green/white tea
- Ideally: choose organic
- *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.
This is part of a series of articles on the autoimmune protocol. To read the rest, click here.
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,