aipdietinfoetc-blog

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TED

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FISH AND SEAFOOD:

Fish is highly nutritious, but buy wild-caught fish whenever possible. And, apart from organ meats, shellfish is the most nutrient-dense food you can eat.

Anchovies

Bass

Cod

Eel

Haddock

Halibut

Mackerel

Mahi Mahi

Orange Roughy

Perch

Red Snapper

Rockfish

Salmon

Sardines

Tilapia

Tuna

Sole

Grouper

Turbot

Trout

Shark

Abalone

Clams

Crab

Lobster

Mussels

Oysters

Shrimp

Scallops

And More....

NO ALGAE AND BE CAREFUL WITH HIGH IODINE SEAFOOD

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MEATS:

Every meat is good, but the quality makes a difference. Buy grass-fed, wild, and pastured when applicable and possible.

Alligator

Bear

Beef

Bison

Chicken

Deer

Duck

Elk

Goat

Goose

Kangaroo

Lamb

Moose

Pheasant

Pork

Quail

Rabbit

Reindeer

Sheep

Snake

Turkey

Veal

Wild Boar

Wild Turkey

ORGAN MEATS/OFFAL

There is no other category of food that is as nutritious as organ meats. Eat any of the following from pretty much any animal:

Heart

Liver

Kidney

Bone Marrow

Tongue

Tripe

Blood

Skin

Rinds

Brain

Sweetbreads

Tail

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FRUITS

(Limit to 2-5 portions per day for Sarah Ballantyne’s version)

Blackberry

Blueberry

Coconut

Cranberry

Raspberry

Olive

Avocado

Here are some other fruits to consider:

Apples

Apricot

Bananas

Cantaloupe

Cherries

Dates

Figs

Grapefruit

Grapes

Guava

Honeydew

Melon

Kiwi

Lemon

Lime

Lychee

Mango

Nectarines

Oranges

Papaya

Passion Fruit

Peaches

Pears

Persimmon

Pineapple

Plums

Pomegranates

Rhubarb

Star Fruit

Strawberry

Tangerine

Watermelon

NOTE: Cape Gooseberries, Garden Huckleberries, and GojiBerries are Nightshades and are on the Not Allowed Food List for AIP.

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LEGUMES

Almost all legumes are off limits, but green beans and peas are actually still in seed form and fine to eat generally (Sarah Ballantyne states to avoid them initially).

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veggies: make sure to cook cruciferous ones

Acorn Squash

Artichoke Hearts

Artichokes

Arugula (Rocket)

Asparagus

Avocado

Beet Top

Beets

Bok Choy

Broccoli

Brussels Sprouts

Butternut Squash

Cabbage

Carrots

Cassava

Cauliflower

Celery

Chinese Cabbage

Chicory

Collard Greens

Cucumber

Dandelion

Endive

Fennel

Fiddleheads

Green Onions

Jerusalem Artichokes

Jicama

Kale

Kohlrabi

Leeks

Lettuce

Mushrooms (All Kinds)

Mustard Greens

Okra

Onions

Parsley

Parsnips

Pumpkin

Radicchio

Radish

Rapini

Romaine Lettuce

Rutabaga

Seaweed (All Sea Vegetables, but avoiding Algae (including chlorella and spirulina)*)

Spaghetti Squash

Spinach

Squash

Sweet Potato

Swiss Chard

Taro

Turnips

Turnip Greens

Watercress

Yellow Crookneck

Squash

Yellow Squash

Yam

zucchini

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list of omega 6:3 levels in some foods.

disclaimer: list is not AIP

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EAT:

vegetables of all kinds, (except for nightshades) as much variety as possible and the whole rainbow, aim for 8-14 cups per day. REMEMBER TO COOK CRUCIFEROUS VEGGIES. Also no kale or high iodine veggies. Although the may be AIP they can be very harmful to people with Hashimotos if you don't be very careful with your use of it. (Unless you have an iodine deficiency)

Green vegetables

Colorful vegetables and fruit (red, purple, blue, yellow, orange, white) be very careful of fructose in fruits though limit fruits to 1-2 a day unless they are lower in sugar like strawberries.

Sea vegetables (excluding algae like chlorella and spirulina which are immune stimulators)

Edible Fungi, like mushrooms

Fruits (limit to 15-20 grams of fructose/day)

Coconut products including coconut oil, manna, creamed coconut, coconut aminos, canned coconut milk (with no additives like guar gum and carrageenan or BPA lined cans), shredded coconut (this list does not include coconut sugar and nectar) WARNING: all coconut products are very high in sugar and saturated fat so use these things as replacements but be careful with the amounts you use

Fermented Foods (coconut yogurt, BPA, water and coconut kefir, fermented vegetables) etc

Bone Broth! (from grass fed animals or high quality)

Grass-fed meats, poultry, and seafood

Non-seed herbal teas

Green Tea

Vinegar: apple cider vinegar, coconut vinegar, red wine vinegar, balsamic (with no added sugar added)

Sweeteners: occasional use of honey and maple syrup (no more than 1 tsp/day)

Herbs: all fresh and non-seed herbs are allowed (basil, tarragon, thyme, mint, oregano, rosemary, ginger, turmeric, cinnamon, savory, edible flowers)

Binders: grass-fed gelatin and arrowroot starch (watch the starch, however, if you have adrenal issues)

organ meat and offal (aim for 5 times per week, the more the better) organ meats are one of the most nutritious things you can eat.

fish and shellfish (wild is best, but farmed is fine) (aim for at least 3 times per week, the more the better)

quality meats (grass-fed, pasture-raised, wild as much as possible) (poultry in moderation due to high omega-6 content unless you are eating a ton of fish)

healthy fats (pasture-raised/grass-fed animal fats [rendered or as part of your meat], fatty fish, olive oil, avocado oil, coconut oil, palm oil[not palm kernel], grass fed lard, bacon fat, cultured ghee (certified to be free of casein and lactose), etc

glycine-rich foods (anything with connective tissue, joints or skin, organ meat, and bone broth, etc)

Source the best-quality ingredients you can.

Eat as much variety as possible.

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ELIMINATE:

-Nightshade vegetables (including tomatoes, potatoes, peppers, eggplant, paprika, mustard seeds, all chili’s including spices)

– Nuts (including as nut oils, like walnut and sesame seed oils)

– Seeds (such as flax, chia, pumpkin, sunflower, sesame and culinary herb seeds like cumin and coriander)

– Alternative sweeteners like xylitol, stevia, mannitol

– Dried fruits and/or over-consumption of fructose (it is recommended up to 2 pieces of fruit a day)

– Chocolate

– Eggs

– Gums (such as guar gum, tara gum, gellan gum, gum arabic)

– Culinary herbs from seeds (such as mustard, cumin, coriander, fennel, cardamom, fenugreek, caraway, nutmeg, dill seed)

– Tapioca (it is recommended to eliminate it for the first 6-8 weeks because it is a known gluten cross reactor according to Cyrex Labs Gluten Cross-Reactivity Test)

-Sugar and all artificial sweeteners

– Grains (including corn, wheat, millet, buckwheat, rice, sorghum, amaranth, rye, spelt, teff, kamut, oats etc)

– Beans/Legumes (including all beans like kidney, pinto, black, soy in all its forms)

– Dairy Products

– Vegetable oils (NOTE: olive oil, lard, palm oil, cultured grass-fed ghee and coconut oils are allowed)

– All Processed Foods

– Alcohol

– Coffee

ALL GRAINS, NUTS AND SEEDS, DAIRY, SOY, Quinoa (even though it’s not technically a grain) also other NO foods: sugar, Honey, Coconut Sugar, High Fructose Corn Syrup, Maple Syrup, Artificial Sweeteners, Agave, Maltodextrin, Corn Syrup, Molasses, Pomegranate Molasses, Date Sugar, Rice Syrup, Any Soda, Any Candy, Stevia, Corn oil, CANOLA OIL, Vegetable oil, Soybean oil, Shortening, Sunflower oil, Safflower oil, Cottonseed oil, Grapeseed oil, Peanut oil, Margarine, Palm kernel oil orange: May be allowed in high moderation under Sarah Ballantyne’s version. But do note that all of them are so high in sugar it might be best just to not have them.

Potential Gluten Cross-Reactive Foods

NSAIDS (like aspirin or ibuprofen)

Emulsifiers, thickeners, and other food additives

Gray Area Foods:

Spices from berries and fruit: allspice, star anise, caraway, cardamom, juniper, black pepper, white pepper, peppercorns, and vanilla bean. Most people can handle these just fine; some will need to eliminate them.

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aip diet tips

if you do recipes on pinterest be very careful of sugar even if it's healthy sugar because a lot of recipes on pinterest like to overload on sugar whether it's fruits or coconut flavor to compensate for taste

also following pinterest recipes sometimes are not always AIP phase 1 compliant because they have already personalized their AIP diet

if you're buying anything canned avoid food additives like guar gum etc and always make sure whatever you're getting is unsweetened

also try avoiding carrots because of their starchyness and any other starchy veggies or just watch your blood sugar and see if it's affected by it

around the house items like aluminum foil etc aren't aip compliant so be careful also in general around the house things like face wash make up products too and toothpaste etc