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The other day, I posted that I was starting a modified AIP diet in order to manage some flare-up symptoms I’ve been experiencing (as well as general gut dysbiosis). In order to make AIP possible for me as a vegan (or for vegetarians, since it’s the same in this case), I am included hemp seeds and a few hemp products for protein. When I mentioned that I was starting out on this protocol, I received a few messages on social media asking me just what exactly I was going to eat, and so I thought I would put together this list of foods that comply with a plant-based modified autoimmune paleo (AIP) protocol. I also posted a downloadable PDF for easy access!
What Foods Are Restricted On Plant-Based AIP
Before we get into the lists of foods that are “allowed” on plant-based AIP, I thought I’d take a minute to discuss which foods are not allowed, as they are inflammatory and can be difficult on the digestive systems of those of us with autoimmune issues:
- Nuts
- Seeds
- Legumes (including cacao)
- Nightshades (tomatoes, potatoes, eggplants, goji berries, peppers, and others)
- Dairy
- Eggs
- Artificial sweeteners & natural sweeteners like stevia, monkfruit & sugar alcohols
- artificial colorings and flavorings
- Thickeners like xanthan gum, guar gum, carageenan, locust bean gum
- Alcohol
- Other food additives and preservatives
These foods do not appear on the list of allowed foods and are introduced again one by one after you’ve completed the initial 30 days of eating the “allowed” foods to see if a reaction occurs.
So, What Foods Can You Eat on Vegan or Vegetarian AIP?
The main takeaway is that almost all fruits and vegetables (with the exception of nightshades) are on the table. This includes dark leafy greens, cruciferous vegetables, root vegetables, sea vegetables and starchy tubers. Foods like nutritional yeast are also encourages (which is great since nutritional yeast has loads of protein!). Because I don’t react to hemp seeds (thank goodness), and because they are high in protein and omega-3 fatty acids, I’m also going to include this nutritional powerhouse in many of its forms: hemp seeds, hempeh (hemp tempeh), hemp tofu and hemp milk. I did leave off hemp protein powder, but if you can find one that is just hemp, with no additional flavors, sweeteners, thickeners or fillers, go for it.
The following vegetables, fruits, herbs, spices and other foods are compliant with the autoimmune protocol. The isn’t an exhaustive list, but are the vegetables I’ve seen at the various grocery stores around me. If you don’t see something on there (that doesn’t fall into one of the above “forbidden” categories), feel free to ask in the comments!
To Download the PDF – click here!
AIP-Compliant Vegetables
- amaranth greens
- artichoke
- arugula
- asparagus
- avocado
- beet greens
- beet root
- bok choy
- broccoli
- broccoli rabe
- Brussels sprouts
- cabbage
- carrot
- cauliflower
- celeriac
- celery
- collard greens
- cucumber
- daikon radish
- dandelion greens
- endive
- fennel
- fiddlehead
- garlic
- Jerusalem artichoke
- jicama
- kale
- kohlrabi
- leek
- lettuce
- lotus root
- manioc (cassava. yuca)
- mizuna
- mushrooms
- mustard greens
- okra
- onion
- parsnip
- plantain
- pumpkin
- radicchio
- radish
- ramp
- rutabaga
- scallion
- seaweeds
- shallot
- sorrel
- spinach
- spring onion
- sprouts
- squashes
- swede
- sweet potato
- Swiss chard
- taro
- tatsoi
- turnip
- water chestnut
- watercress
- yam
- zucchini
AIP-Compliant Fruits
- açaí
- acerola
- apple
- apricot
- banana
- bilberry
- bitter melon
- blackberry
- blueberry
- camucamu
- chayote
- cherimoya
- cherry
- chokeberry
- citrus fruits
- cloudberry
- coconut
- crabapple
- cranberry
- currant
- date
- fig
- grape
- guava
- huckleberry
- kiwi
- lemon
- lime
- lingonberry
- lychee
- mango
- mangosteen
- melons
- mulberry
- nectarine
- orange
- papaya
- passion fruit
- pear
- persimmon
- pineapple
- plum
- pomegranate
- rambutan
- raspberry
- rhubarb stems
- salmonberry
- starfruit
- strawberry
- watermelon
AIP-Compliant Herbs, Edible Flowers & Medicinals
- asafetida
- basil
- bay leaf
- burdock
- calendula
- chamomile
- chervil
- chicory
- chives
- cilantro
- curry leaves
- dandelion root
- dill weed
- elderberry
- ginger
- hawthorn
- hibiscus
- honeysuckle
- lavender
- lemon balm
- marigold
- marjoram
- mushrooms
- nasturtium
- oregano
- pansies
- parsley
- peppermint
- rosehip
- rosemary
- rowan
- saffron
- sage
- savory
- spearmint
- squash blossoms
- tamarind
- tarragon
- turmeric
- thyme
AIP-Compliant Spices
- allspice**
- anise seed**
- annatto seed**
- caraway
- cardamom**
- celery seed**
- cinnamon
- cloves
- cumin seed**
- dill seed**
- fennel seed**
- fenugreek**
- horseradish
- mace
- mustard seed**
- nutmeg**
- peppercorn**
- salt*
- star anise**
- sumac**
- truffle
- vanilla**
- vanilla extract
- wasabi
AIP-Compliant Pantry Items
- agar agar
- apple cider vinegar
- arrowroot starch
- avocado oil
- baking soda
- balsamic vinegar
- banana flour
- carob powder
- capers
- cassava flour
- coconut aminos
- coconut butter*
- coconut cream
- coconut flour*
- coconut milk
- coconut oil
- cream of tartar
- date sugar*
- dried fruit*
- hemp seeds
- honey*
- kelp noodles
- maple syrup*
- maple sugar*
- nori
- nutritional yeast
- olives
- plantain flour
- seaweed powder
- tapioca (starch & flour)
- tigernut (whole & flour)
- vinegar
- water chestnut flour
- yeast (baker’s)
AIP-Compliant Beverages And Fridge Foods
- coffee**
- coconut water
- coconut milk
- hemp milk
- hempeh
- hemp tofu
- kefit (water)
- kombucha
- mineral water
- olives
- sauerkraut
- seltzer water
- tea (green & black)*
- tea (herbal)
