Beginner’s Guide to AIP: The Ultimate Grocery List

Introduction

The Autoimmune Protocol (AIP) diet is a specialized elimination diet designed to help reduce inflammation, heal the gut, and manage symptoms of autoimmune diseases. For beginners, creating a grocery list that aligns with the AIP guidelines can be overwhelming. This comprehensive list will guide you through the essential foods to include in your AIP journey, making shopping easier and ensuring you have everything you need to start the diet successfully.

Vegetables

Fresh Vegetables

• Leafy greens: Spinach, kale, collard greens, Swiss chard
• Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts, cabbage
• Root vegetables: Sweet potatoes, carrots, beets, parsnips
• Squash: Butternut, acorn, spaghetti squash, zucchini
• Alliums: Garlic, onions, leeks, scallions
• Other: Celery, cucumbers, asparagus, bell peppers (nightshade-free varieties), artichokes

Frozen Vegetables

• Frozen mixed vegetables (nightshade-free)
• Frozen spinach or kale
• Frozen broccoli or cauliflower

Fruits

Fresh Fruits

• Berries: Strawberries, blueberries, raspberries, blackberries
• Citrus: Oranges, lemons, limes, grapefruits
• Other: Apples, pears, bananas, melons, peaches, plums, kiwi

Frozen Fruits

• Frozen mixed berries
• Frozen mango, pineapple, or peaches

Meats and Seafood

Fresh Meats

• Grass-fed beef
• Free-range chicken
• Pasture-raised pork
• Turkey
• Lamb

Seafood

• Wild-caught fish: Salmon, cod, haddock, tuna
• Shellfish: Shrimp, scallops, clams, mussels

Organ Meats

• Liver (beef, chicken, lamb)
• Kidney
• Heart

Pantry Staples

Fats and Oils

• Coconut oil
• Olive oil (extra virgin)
• Avocado oil
• Lard or tallow (from pasture-raised animals)
• Palm oil (sustainably sourced)

Flours and Baking Ingredients

• Coconut flour
• Arrowroot flour
• Cassava flour
• Tigernut flour
• Carob powder (for baking)

Sweeteners

• Honey (in moderation)
• Maple syrup (in moderation)
• Coconut sugar (in moderation)

Broths and Stocks

• Bone broth (beef, chicken, or fish)
• Vegetable broth (nightshade-free)

Spices and Seasonings

• Fresh herbs: Basil, cilantro, parsley, rosemary, thyme, oregano, dill
• Dried herbs: Same as fresh
• Spices: Ginger, turmeric, cinnamon, garlic powder, onion powder, salt, black pepper
• Vinegars: Apple cider vinegar, coconut vinegar

Beverages

• herbal teas: Chamomile, peppermint, ginger, rooibos
• Coconut water
• Bone broth (sippable)

Snacks

AIP-Friendly Snacks

• Plantain chips
• Sweet potato chips
• Dehydrated fruit (unsweetened)
• Coconut flakes
• Seaweed snacks
• AIP-compliant jerky (no added sugars or nightshades)

Fermented Foods

• Sauerkraut (nightshade-free)
• Kimchi (nightshade-free)
• Kombucha (ensure it's AIP-compliant with no added sugars or non-compliant ingredients)

Non-Dairy Alternatives

Milks

• Coconut milk (unsweetened)
• Tigernut milk

Yogurts

• Coconut yogurt (unsweetened, AIP-compliant)

Condiments and Sauces

AIP-Compliant Condiments

• Coconut aminos
• AIP-compliant mayonnaise (made with compliant oils)
• Mustard (ensure it's AIP-compliant, without nightshades or non-compliant ingredients)

Sauces

• Homemade or AIP-compliant pesto
• AIP-compliant marinara sauce (nightshade-free)
• Coconut milk-based sauces

Miscellaneous

Gelatin and Collagen

• Grass-fed gelatin
• Collagen peptides

AIP-Compliant Bars

• AIP-friendly energy bars (ensure ingredients are compliant)

Sea Vegetables

• Nori sheets
• Wakame
• Dulse

Conclusion

Starting the Autoimmune Protocol diet can be daunting, but having a comprehensive grocery list can make the transition smoother and more manageable. This AIP grocery list covers all the essential food groups and items to help you embark on your AIP journey with confidence. Remember to always check labels for hidden non-compliant ingredients, and whenever possible, opt for organic and sustainably sourced products. Happy shopping and good health!