Paleo Autoimmune Protocol Print-Out Guides

Since releasing the cookbook in April, I have received a lot of feedback that the what to eat and what to avoid lists have been especially helpful. I decided to share them here for those who don’t have the book. Since it is formatted for devices, the pages don’t print optimally, so I remade them to print nicely on letter size paper – even if you have the book, you might still find use out of these. You can post them on your fridge, take them with you when you shop or send to friends and family who might be entertaining you while on the autoimmune protocol.

Just a reminder: Don’t be confused and think that this is what I think everyone with autoimmunity should be eating all the time – I learned this the hard way by posting them to my facebook page this week, and getting angry messages from people who couldn’t believe I was telling them to eat this way forever! Instead, they are meant to be compliant with the autoimmune protocol, which is a temporary elimination diet (although for some of us, it can feel anything but temporary!). After the elimination period (I recommend 30-60 days), you can reintroduce foods, one at a time, to see how they are tolerated and if they should be included in your diet. If you are new to this process, check out my post on the autoimmune protocol here, and also my post on reintroductions here, as well as this one from The Paleo Mom.

Another thing to remember is that you may have additional restrictions to the autoimmune protocol, like limiting sugar, starch, fruit, FODMAPs, or gluten cross-reactors. This is not meant to be a blanket approach that will work for everyone, but a framework that you can use to make your personal autoimmune protocol elimination diet plan. The idea is that you begin to sense what foods are affecting you in what ways, and are able to find a diet that works for you. The list is also by no means exhaustive, but hopefully you get the idea of the types of foods that are to be avoided and the most common ones in their category. If you have a question about something not listed here, leave it in the comments and I will get back to you!


AIPavoidlist AIPincludelist

More autoimmune protocol resources:

The Paleo Mom
Paleo Non Paleo
Paleo Spirit
The Clothes Make the Girl
Phoenix Helix

About Mickey Trescott

Mickey Trescott is a cook and one of the bloggers behind Autoimmune Paleo. After recovering from her own struggle with both Celiac and Hashimoto’s disease, adrenal fatigue, and multiple vitamin deficiencies, Mickey started to write about her experience to share with others and help them realize they are not alone in their struggles. She is a certified Nutritional Therapy Practitioner by the Nutritional Therapy Association, and is the author of The Autoimmune Paleo Cookbook, a guide and recipe book for the autoimmune protocol, and AIP Batch Cook, a video-based batch cooking program. You also can find her on Instagram.


  1. Emily says

    I have noticed a BIG difference in how I feel by avoiding nightshades. I do have a question about the category. I’ve been avoiding all things pepper, but I noticed chipotle isn’t on the list. Is it a nightshade? (Here’s to hoping it’s not!) I haven’t touched it since removing nightshades, but I would love to add a little spice back into my diet. What are your thoughts?

    • autoimmunepaleo says

      Sorry Emily, but chipotle is a nightshade! All peppers are excluded, unfortunately.

      • Maciek says

        Hello im struggling with eczema ive been on the aip diet for about month . Ive got still problems with my digestive system like gases and gurgling. Im taking candida stop NOW and some healthy fats. Could you recommend please something what can I add ive heard about HCI betaine and super enzymes both NOW brand? Thanks for your help

        • says

          Hi Maciek,
          I would recommend working with a practitioner who can take a history and give you some supplement suggestions. This is not something I can do without further information. Good luck!


        • Lisa says

          I had a rash for years-diagnosed at 14. Eventually covered my face, scalp, and back. Talk about an ugly crustacen! Through Mickey’s approach, has taken me quite awhile to narrow down to onions and garlic being the culprit. Don’t give up! One thing I have learned over the years-children if offered healthy choices, will choose correctly. I do not have a “clean your plate club”. I was forced and power-struggled over food as a child. Now I am having to go back and learn to listen to my body tell me what I should be eating. The foods I didn’t want to eat as a child are the same foods I am having to get out of my diet now. If I get “garlic’d or onion’d” takes me 10 days to heal the rash back up. About 24 hours for the rash to fully appear, be itchy, fiery, and welty. Then oozes clear fluid which crusts, Peaks at 3 days-about the normal time for inflammation, then clears over the next 7. The price is too high.

          • Lisa says

            BTW, yes, I have been to doctors-many doctors over the years. I had too many symptoms I was told. I had (and I use past tense because at age 57 my thyroid tests are finally normal. Am hoping for a clear colonoscopy this time for UC.) I find amazing I am finally losing weight with more than enough food to eat, and feel better than I have ever. Did not come fast, took alot of patience. I did Mickey’s book in stages. Started with her approach. Moved to the elimination lists she offers.

          • says

            Have you investigated SIBO as a cause for your rash? In my experience gut and skin problems are very related, and garlic and onions are foods that the bacteria in SIBO love. I would ask your doctor to have a hydrogen breath test to rule this out, because you might find that treating this problem (if it is the root of your issue) resolves things. Wishing you luck!


          • Janice says

            you mentioned working with a practitioner. what kind of practitioner? I’m in Florida on the West coast in Sarasota County. I’m disabled due to chronic pain from a car accident and learned I have dermatomyositis, lupus, fibro myalgia, a thyroid that quit working, a gall bladder removed, and now a rash that is dark brownish/purple and getting weaker in all my muscles from the DM. I am at a loss where to begin as there are so many books and suggestions. I do need guidance from a pro but wonder what kind of pro? Please write back to Also, I was tested for celiac disease and dont’ have stomach issues at all so I don’t think gluten is an issue for me. any suggestions are appreciated. Thanks
            Janice in FL

          • says

            Hi Janice,
            I recommend looking for a doc on or who will know about the interplay between diet and autoimmune disease. Wishing you luck!


          • lisa bivona says

            I find I am learning more about myself, through yours and every one else s comments.
            thanks so much.

          • Mickey Trescott says

            I’m so happy you find them helpful! That is the goal, to learn from each other’s experiences. Wishing you the best :)

        • san says

          I would recommend drinking water sounds odd but I have seen specialist for years. Fodmaps was also recommended. This did not work well for me it blocked things up. I found drinking water helped lots but onions, eggs, protein shakes, dairy, cauliflower, cabbage are triggers for gas. If I am stressed I will also expect gas.If you have diverticular disease it will also impact gas production. From someone with thyroid, diverticular and bowel for along time I found if you have water (2lt a day) things improve. Dehydration can cause many digestive issues. Yukalt (probiotic)also gives gas but puts good bacteria in the gut which buffers the immune system. So I have gas most days. I suspect I also have adhesions/scar tissue narrowing possibly the colon which becomes partly obstructed at times and that too causes gas. It is a balancing act drink lots of water prevent blocking/stay hydrated but avoid triggers.

      • MARIA says


        • Tina Aviles Moddel says

          I’m new here and grew up in South America, also lived in Mexico for two years. The two chiles that you listed are misspelled. It should be jalapeños, and habaneros.
          Thanks for the print friendly guides. Now see I have been doing it all wrong, all those eggs! Made a recipe for bread that uses almond meal, sesame seeds, and sunflower seeds plus of course 4 eggs!
          I have also been eating pumpkin seeds, walnuts, and macadamias! So glad cashews are not on this list as I just made a cashew cream to use making cream soups and sauces.
          I realize this restricted list is mean as an elimination diet and that one can gradually add some items and check to see if they cause any problems.

    • Zarkers says

      Hi there,
      I have an autoimmune disorder called “Ankylosing Spondylitis”. Thought you might find this interesting: Many people with my condition are using a VERY similar diet to yours, except the main difference is we have to cut out virtually all amylose starch in order to get symptomatic relief (ie. no sweet potato, yam, parsnip, or arrowroot). We call it the “No Starch Diet” or NSD. Oh, and we can also eat most nuts and many seed (but not cashews, peanuts, sunflower seeds).

      I made a blog here about it if you are interested :)

      Another great website is which has a support forum devoted to this diet too.

      • says

        Hi Zarkers,
        I’m familiar with AS, and I know some who have used no-starch AIP to recover. Thanks for linking to your blog, and letting me know of the forum!


  2. Heather says

    I’m confused about your mention of removing black pepper to make dishes AIP. I thought black pepper was okay.

  3. Alan says

    This is great thanks!. One question I see that chicken is on the list but not turkey. What’s the reasoning behind that?

  4. SJ says

    Thanks for the info! I’m new to your site and love it.! I’m very familiar with Paleo and have many food allergies as well, however, I’m new to AIP. A few questions- are baking soda and kombucha okay?
    Thank you!

  5. Rashelle says

    Hi! I have your book and have just startred the process! Made bone broth first and have been drinking that. Have already eliminated everything, but haven’t made any recipes yet, but last night I decided I wanted to try the Coconut Milk Chai….so delicious! The pulp smelled so good I didn’t want to throw away…any recipe ideas for it? Thanks so much!

    • says

      I am so happy you like it! That recipe is one of my favorites. I have tried dehydrating the pulp to make crackers, but they tasted kind of bland, nothing like the chai! If you come up with anything good, let me know!

      • mika says

        you can use the pulp from coconut milk to make your own coconut flour! just dry it out in the oven (after removing all the milk you can) and grind in a coffee grinder or food processer. it can be used in all kinds of recipes!!!! oh wait….i think you are talking about some other pulp not coconut….sorry…..but the coconut flour is a good idea anyway!

        • Susan says

          Yes! I use the coco pulp for “flour” too. I can’t seem to get it as fine as store bought but I have some coco flour biscuits that work just fine.

  6. says

    Hello! I wanted to ask about cacao. I know that you have cocoa listed as foods to avoid but is cacao acceptable? Thanks for your time!

  7. Steph says

    I have celiac disease and just found out I might have to get my thyroid out due to thyroid nodules. Would you recommend the autoimmune protocol for me? I have heard that the paleo diet in general is really good in helping maintain a healthy weight post thyroidectomy. Any advice would be greatly appreciated!

    • says

      Hi Steph,
      I would definitely recommend the autoimmune protocol to you. Most hypothyroidism is autoimmune in nature. If your nodules are due to Hashimoto’s removing the thyroid won’t stop the autoimmune disease from happening. I would strongly suggest, unless your biopsy indicates that your nodules are cancerous that you get a second opinion on the removal. A lot of doctors are quick to remove when they are not necessary, and it is a hard surgery to recover from.


      • Sue Deyo says

        My total Thyroid removal was a very easy surgery. With this diet My body is feeling great again. The only recovery problem was they never told me to watch my diet . All this information is great !! Thank You. Sue

  8. Steph says

    Thank you so much for your advice!! It’s so hard to know what to do as I’ve heard many stories of “benign” nodules revealing cancer when thyroid is removed. I have 5 nodules and one for sure is causing constriction in my throat. As of a year ago, my thyroid blood levels were normal and I’ve never been diagnosed with Hashimoto’s. I guess I’m more susceptible to it since I have celiac. Sigh i dont want to have my thyroid out, but i dont want to risk cancer either! Hmmm lots to think about and pray about. I’m glad I found your blog!! Thank you!!

    • Suzanne says

      Hi Steph,

      I also have celiac disease and Hashimoto’s. How did you find out about the nodules–was it because you felt throat constriction? Just wondering what I might need to watch for. Good luck to you in deciding what to do!


        • Rosemary says

          Mickey: You mention that if you have thyroid disease, it is good to have an ultrasound every year. I was diagnosed Hypo in my late 30s, Hashimoto’s last year (I’m now 61) and none of my Drs have ever mentioned this. Wow…do I just request that I have this done?

          • says

            Rosemary, yes it should be part of your regular thyroid maintenance. I would definitely request it!


    • Sue Deyo says

      Steph, Have you had an Ulta sound and a Biopsy. I had a huge Goiter and it was obstructing my airway and my swallowing. I constantly felt like I had Strep Throat lost my voice. I was being monitored every 3 months. I made a choice and it was right for me . When the Dr removed it . It was the worst Goiter he had ever seen. I was instantly relieved of the swallowing and brealthing. I had Hoshimotos Disease. Then I was told after removal I know longer had it I was now Hypo Thyroid. The only problem it has taken 8 years with these diets I am finally dropping weight and all my aches are gone. Thank God I see the light . Monitor your self and try to see what your individual body needs . Your nodules may decrease . Do not worry about removal at all if the Dr mentions it research and get 2 opinions at least . Good luck.

  9. Ana says

    Hi there! I’ve been following a prescribed diet for years that was similar to Paleo but I was still eating nuts, seeds, nightshades, raw dairy and pastured eggs. I was not eating cruciferous veg, fruit (any) or root vegetables because of my thyroid condition and candida that the docs wanted to starve of all sugars. I still felt pretty muggy in the brain and was depressed because the diet just didn’t let me include a variety of nutritious items, and a menu was impossible to plan unless I was having steak and salad. Truthfully, I snuck “illegal” foods because the diet was just too hard for me, and not rewarding at all.
    Your book has raised many questions for me but I’m putting my faith in you and just jumping right in. The menu ideas are amazing and I love having SO much food to work with. I actually had to hold myself back at the grocery store because so much food is actually allowed! Oh yeah, and I’m feeling really amazing too. My only real challenge ahead is kicking the coffee. Should be there in about 3 days. Bone broth is already part of my morning routine and I’ve never gotten into tea, so hopefully I don’t need a substitute!

    Thank you so much!

    • says

      Good luck Ana! I don’t believe goitrogens to be a problem for those of us with thyroid disorders. I am weary of candida diets without firm testing to determine that is what you should be doing – if you have a problem, you should probably be seeing a practitioner who is skilled at using prescription or herbal antifungals to help the process along. Let me know how it goes!

  10. Shelly says

    Mickey, I just bought your cookbook. Thanks. I have Hashi. Are you saying you would do this as an elimination diet and then try to add things back in slowly. My question is if I did the AIP recommendation above and then I added back in eggs to see if they would bother me and they did not, is that to say eggs is ok, or are there other items so consider surrounding eggs?


    • Shelly says

      Also, what is the deal with nightshades, should we try to add them back in and determine the affects or not with Hashi’s? I’m gonna miss jalepenos.

      • says

        I would add them at the end or last. Unfortunately they affect almost everyone with autoimmune disease, but you could be the lucky one!

    • says

      Shelly, yes, you should do the elimination diet and then reintroduce things slowly. I would not start with eggs – the research shows that the white is pretty likely to be a problem. I would advise starting with seeds, then nuts, then start experimenting with egg yolk. Once you are pretty comfortable with these (It could take up to another whole month), then you can start bringing in the whites. I am particularly cautious with eggs because of the research done by Sarah on Good luck!

      • Brynn says

        Curious. I’m very new to AIP, wondering about the egg comment. You said it’s likely that the white of the egg is the problem. So it makes me wonder if at the end of the re-intro period you could try just use egg yolks, since (I think) they are the part that has the most nutrition. Sorry if I’m off base. I’m still new to nutrition. Thank you for your time.

        • Mickey Trescott says

          Hi Brynn,
          Yes, according to Sarah Ballantyne egg yolk is a stage 1 reintroduction and can be introduced sooner than egg whites.

  11. Debbie says

    I have had a partial thyroidectomy due to nodules (wish I had known about AI protocol years ago) and Fibromalygia. I feel better on the Paleo meal plan and want to take it a step further and try the AI but I’m having problems with constipation with just meat and veggies as the main foods in my diet. Would adding fermented foods be the thing to add to help this or do you have any other advice?

    • says

      Yes, adding fermented vegetables would be a great solution. You could also try taking magnesium. You might be low in bifidobacter species probiotic, which would be another thing to try. Also, are you properly hydrated? Lastly, sometimes our bodies need time to adjust to a new diet. That doesn’t mean you should be cool with not going to the bathroom, but being off for the first couple weeks is expectable.

      • Debbie says

        Thanks for the info. I do stay hydrated and I am taking magnesium powder at night which helps me to sleep. When I get constipated I become very bloated and swell so I’m wondering if it is something in my diet that I’m sensitive to. I will add in some fermented veggies and probiotic to see if that will help!

        • Cheryl says

          I have hashi;s and stay hydrated (I would rather drink than eat) and still had bathroom issues. Just starting to add meat back into my diet. I tried Kimchi, but it did not improve the bathroom issue.I then read Dr. Isabella Wentzs’ book, “The Root Cause” and she suggested taking Betaine with Pepsin HCI with your protein meals because most hypothyroid folks do not have sufficient acid in their stomachs. This has been the best supplement I have ever tried! No, really, the best!!!

          • says

            Cheryl, yes, low HCL can be quite problematic in people with autoimmune disease. I am happy you found something that works for you!


  12. Kim says

    Any chance of your ebook being printed or even made into an app? I find I’m more included to cook from a cookbook, though I have been enjoying NomNom Paleo’s app. I have Crohn’s, adrenal fatigue, and hypothyroidism. I’m on day 21 of a Whole30 but not feeling any improvement in anything and think I may need to go the AIP route….

    • says

      Kim, I won’t be making it into an app, but there will be a print version available sometime in 2014. I will announce when I know more details!

      If it helps, the ebook is fully linked up and interactive. It is easy to navigate, for an ebook. :)

  13. says

    I notice you are including goitergens? I started Nutribulletting and all the kale and other greens seem to be the culprits that threw me into a flare after 12 yrs. I am so confused on what “TO” eat!! I want to do the elimination diet and get the leaky gut and hashimotos under control but there are such conflicting ingredients.

    • says

      Peggy, I do not believe goitrogens to be a problem, after looking at the research Sarah Ballantyne (The Paleo Mom) has done. I personally eat them raw almost every day, and I am healthy and full of energy. Are you sure something else in your diet or your life (maybe stress) could have caused your flare? Sometimes we like to peg these things on food, when in reality there are lots of factors that effect autoimmune disease.

      You are welcome to avoid goitrogens if you are worried about them, but I don’t advocate it based on the research. They are vegetables that tend to be very high in nutrients that are hard to get elsewhere.

        • says

          Sarah is coming out with a book at the end of this year with over 2,000 medical references backing up why this protocol is effective. I encourage you to check out her website, and get her book when it comes out, called “The Paleo Approach”.

  14. Staci says

    Thank you so much for all this info. I plan on buying your book Friday! I was diagnosed hashi a little over a year ago. I have two questions for you…
    #1) I recently found out that tomatoes were nightshades and have been ignoring it since that is my favorite salad ingredient. I do still find myself needing naps in the middle of the day so what are the chances that tomatoes are causing that?

    #2) I watched your video about travel. We are driving to Florida for a 6 day visit to Disney. My mother in law set up a dinner plan for us to eat out each day for lunch and dinner. Our room doesn’t have a kitchen and I’m starting to panic because we went on a small trip to Michigan where I had to eat out quite often. Needless to say it took me about a week to recover even though I special ordered food. I can only assume that I received gluten somehow. I was thinking about taking my juicer so I could at least load up on vitamins and minerals, but is there anything I can do about the eating out?

    • says

      I can’t really say how tomatoes are effecting you – once you reintroduce them, you will be able to know how they effect you! Make sure to wait at least a month, and that you are also removing other sources of nightshades (eggplant, peppers, paprika, curry, cayenne). I think it would be really hard to do the autoimmune protocol elimination diet while on a vacation like that. I would try to do your best with some of the suggestions I made in the video, but I think you will be limited in your options not having a kitchen. Try only to eat at places that can give you a gluten free meal. Also, I wouldn’t count the time there as on the elimination diet – start it officially when you get back.

      • Brenda in mn says

        I would recommend to anyone to visit a kinesiologist or nutrition response practitioner toxins out which foods exactly to avoid. I have hashimotos and my elimination includes many foods on the permitted list while many others on the forbidden list are fine

  15. Jacki says

    I just googled FODMAPS, it lists fruits and veggies to stay away from, then ones that are “suitable.”. The first acceptable one, yes, alphabetically, is alfalfa.
    This is a veggie that boosts the immune system. Those who suffer with AI’s it’s a no no.

    • says

      Yes – this list is for the autoimmune protocol, it is not comprehensive for all gut-healing protocols a person could be on. We are all unique!

  16. Meredith says

    Hi Staci. Thank you for sharing so much information with us. I am a beginner on AIP diet and you and Paleo Mom has really helped me get started. Can you let us know if mushrooms or nutritional yeast would be acceptable? Thank you.

  17. Jess says

    Hi Mickey – I have gluten sensitivity and have been Paleo for a while now, and just finished a 21DSD with no improvements in the condition of my chin and jawline acne. I’m also experiencing post-BC infertility. My current diet is heavy in eggs and nightshades, so my next thought was to try the AIP to see if it will help me with my acne and infertility. Do you think someone with these symptoms is a good candidate to potentially benefit from the AIP? Thank you!

    • says

      Hi Jess – I think AIP would be a good thing to try, but don’t discount finding a good functional medicine practitioner to do some testing to find out what is going on with your hormonal balance. If you have some underlying autoimmune issues AIP will help, but I would still try and get some testing done at the same time. Good luck!

    • Wendy says

      Hi Jess, I’m pretty much in the same boat as you. How are you going these days? Any improvement?

    • Sarah says

      I know this is a super old comment, but I was just browsing this post today and thought I would respond. Have you been tested for Polycycstic Ovarian Syndrome (PCOS)? The symptoms you listed match it exactly. It’s basically caused by insulin resistance. The excess insulin causes the ovaries to produce more testosterone, which causes infertility, acne, and also weight gain. A lot of times the treatment is to go on low carb diets, but you can also try different birth controls as well as metformin. I was diagnosed with it a couple years ago, and have been on metformin since then. My testosterone has gone down significantly since then, but I am hoping to go off of metformin when I start AIP.

      As a side note, I’m going on AIP for a form of dysautonomia called Postural Orthostatic Tachycardia Syndrome (POTS), not for the PCOS.

  18. folkydots says

    Thank you so much for this. I’ve been following you for awhile on facebook but this is the first time I’ve been to your website.
    I appreciate these printouts. I’m going to put them on my fridge to help me see the do’s and don’ts.

  19. Jen says

    I have your book and it looks really great. I came upon it just as I wasn’t trying to plan an elimination phase to handle IBD and was struggling with the typical question of what should I eat for breakfast so thank you.

    A couple questions…

    Do you favor bone broth over other broths (chicken or beef) due to the nutritional content or does bone broth encompass them all (depending on where you bones come from).

    I noticed that coffee and tea are not listed on either list. I realize that caffeine can be an issue and should likely be avoided in an elimination diet. I am wondering your thoughts on herbal teas during the elimination phase. I’ll be honest I am looking for a substitution to bone broth in the morning so just asking….

    • says

      Hi Jen,
      Bone broth is better than others because it is more nutritious – it has more minerals, gelatin and collagen. It is very good for healing the gut lining.

      Coffee is not allowed on the autoimmune protocol, but tea is fine. Herbal teas are OK but be sure to avoid anything immune stimulating, like green tea or echinacea. Be careful with peppermint because it is very dehydrating. I like to make ginger infusions with a squeeze of lemon.

      Good luck!


  20. jo says

    Hi Mickey getting ready to start this is any meats ok ? as I can not afford grass fed meats . and is pistachios allowed ? didn’t see them on the list

    • says

      Hi Jo- it is best to find grass-fed meats, but if you can’t afford it then get hormone-free. Pistachios are nuts and not allowed.

  21. Nina says

    Hi Mickey,
    I am Nina from Barcelona, Spain. Thanks for your help and information.
    I wanted to ask you if cashews are considered nuts. They are not on your list and there are a lot of paleo recipes with them, so I am not sure if they are nuts or not. Must I avoid them? Gracias!

      • Angel says

        Hi Mickey,
        I just wanted to let you know that cashews are actually members of the sumac family and are trees, not legumes. Peanuts are legumes, along with alfalfa, clover, peas and beans. Cashews are considered tree nuts, even though they are actually seeds (one seed per cashew apple). They are members of the Anacardiaceae family along with mango and pistachio. :)
        Angel (who is severely allergic to all tree nuts & legumes, but not cashews!)

        • says

          Thanks Angel, I do know they are not technically nuts, but most people think of them as such. I am actually not allergic to nuts, but I am to cashews! They still would not be included in the elimination diet because they are seeds. Thanks for the input!


    • Maria says

      Nina: I live in Barcelona too! I’m just about to start, not sure if you already started but would you like to get in touch? Per e-mail to exchange recipes or ideas or something? Ideas about how to use the stuff that’s available here etc. I apologize Mickey if you see my post as inappropriate!

  22. Tez says


    I have JIA & in the process of eliminating foods & I was just wondering what milk would you recommend for someone who has it daily as I currently drink almond milk / soy milk but have noticed it’s a no no!

  23. Ashley says

    Thank you for all the great information on what to and not to have when doing the autoimmune protocol. I have one question though. I see you can have apple cider vinegar, but can you use red/white/balsamic vinegar in place of apple cider vinegar for salad dressings? Thanks!

  24. Brooke says

    I have hashimoto’s and am reading up on getting stricter with the autoimmune protocol. I almost hate to post this. I have been eating 2-4 roma tomatoes a day for the past 2 weeks. I’m noticing that they aren’t being fully digested. Could that mean that tomatoes are a no-no for me?

    • says

      Brooke, nightshades are usually problematic for those of us with autoimmune disease. I would leave them out strictly for 30 days or more and then reintroduce to see how they affect you, but that digestive issue is probably a clue that they aren’t working for you.

      • Gina says

        I have been diagnosed with hashitaxicosis, which involves cycling through hyper and hypo thyroidism. Can this diet be successful with this more unusual disease?

        • Mickey Trescott says

          Hi Gina,
          Because I’m not a medical practitioner, I can’t make a recommendation based on a condition that you have. I do know that some with hypo or hyperthyroidism (and autoimmunity in general) feel a lot better when getting to the root of their food allergies and sensitivities.

          Wising you the best,


  25. Sandy says

    I downloaded the Cookbook on Saturday and have started to follow it with my daughter (who has Psoriasis) today (Monday). A couple of quick questions, can we eat..Mustard (the condiment); garlic puree from a jar; canned tuna; canned coconut milk. I am continuing to find more about AIP but I was hoping to find the answers in the interim. BTW – great cookbook, it is written well and very easy to follow.

    • says

      No on mustard, yes on the garlic if it doesn’t have any other ingredients, same with the tuna. Canned coconut milk has guar gum or other fillers that should be avoided unless you buy the natural value brand. It is also cheap and easy to make yourself. I am happy you like the book, and best of luck!

      • Sandy says

        Can you confirm that Black Pepper is ok as we’ve been doing AIP without BP and I’d love to add some freshly ground pepper into our recipes. Tx.

        • says

          I would leave it out on the elimination diet and then add it in once you get to reintroductions. It just depends on how strict you want to be :)

    • says

      Some see results in a matter of days, others it may take months. I didn’t start gaining momentum until month 2 or 3. Everyone is different and you never know until you try!

  26. Susan says

    I see pumpkin seeds, but what about the pumpkin itself..and other winter squashes?

  27. Thunder Momma says

    Citrus, esp oranges are one of the highest allergenic foods and always recommended to be avoided in most healing protocols, except for lemons. Why do you include them in the allowed section? They sure bother me. I was pretty surprised to see them recommended.

    • says

      The excluded foods are those that are shown to contribute to leaky gut, not necessarily common allergens. Some people have additional allergies that they need to avoid in addition to the foods on the list.

  28. Laura says

    Hi! I just bought your book and am currently doing my first Whole30. After I complete it I am going to do another Whole30 using the AIP–I just need to lean into a bit before I go all the way! I have ulcerative colitis and have done tons of food allergy testing. Most of these AIP restricted foods have never shown up as an allergen (except for almonds and flax seeds). Would there be a reason that the AIP restricted foods would cause leaky gut, but not show up as an allergen themselves? I just want to make sure that if I’m going to restrict myself so greatly, that there is good reason to do it!

  29. Sandra says

    I’m already Beef, Pork and Shellfish free, Cheese free, and trying to do Cross Fit and hit a certain macro level every day. I need simple carbs to fuel my workouts, but I see nothing that would fall into that category on your ok list. Fruit isn’t an option, I’m not trying to add that much sugar into my life. And I avoid all dried fruit due to a mold sensitivity. Help…

    • says

      Sandra – simple carbs are sugars. You can’t include simple carbs without including sugar in your diet. Have you considered starchy carbs, like sweet potato, yam, hard winter squash, and plantain? These are great for increasing your carbs without adding sugar.

  30. Sandy says

    My 20 yearold daughter, who has psoriasis, had been doing the protocol for 3 weeks. She has stuck to it. She has been using cream on face (prescribed by doctor) and she can see results there but not on the rest of the body (arms and keys). So she is attributing that to the prescribed cream by physician. She is thinking about stopping. I’m trying to encourage to Continue but do have any motivating words that can help her continue (as well as any others who r struggling to continue)?
    Fyi – Also my husband and I have been following this as well as moral support. We feel great and are down in our weight. Made the raspberry cheesecake in your cookbook for our Canadian thanksgiving. Fantastic!!!

    • says

      Hi Sandy,
      Would you want to ask this question to my facebook page? You might get some more timely responses. Just connect with me using the facebook icon in the side bar, and send me a message with what you would like to ask the group. I know a lot of people have had success with psoraisis, although it seems to take longer than most AI conditions to see an improvement in. This is most likely because the skin is a low-priority organ for the body, and takes a long time to heal. Good luck!

    • Amanda says

      I know you wrote this months ago but I am curious if your daughter stuck to AIP and how she is finding her psoriasis? I am on week 10.5 and I am JUST starting to notice a change in my psoriasis! (It’s awful shoulders to toes normally). I was about to give up around week 7 but I stuck it out.. glad I did! Hope she noticed some improvement :) Also, I think it is wonderful that you and your husband are doing AIP for support.. commendable!

      • says

        Thanks for coming back and offering support! Congrats on your success and I hope you continue to see improvement :)


  31. says

    How about Salami? Is this okay? I was using the Applegate Organic brand. It has dextrose and spices in it…

    • says

      I would be weary of anything that says “spices” – there could be a nightshade spice in there. I would call the company to be sure. I have found brands of salami that don’t have dextrose and list all of the spices on the label at whole foods.

  32. Jane says

    I do need to follow this to deal with thyroid. However, I am a vegetarian and without pulses then my diet would be deficient in nutrients. Any suggestions?

    • says

      Hi Jane,
      This is a pretty complicated problem. I found the autoimmune protocol when I had been vegan for 10 years, and I failed at doing it a vegetarian way. Beans have anti-nutrients in them that make the absorption of vitamins and minerals a lot lower than what you would think, plus they have been shown to aggravate leaky gut, which is present in those with autoimmune conditions. Would you consider eating fish? I think the only way to do the autoimmune protocol without meat, is to only eat fish (and you would have to eat a lot of it).


      • Kate says

        Hi Mickey,

        Eating animals and sea creatures is not an option for me. Do you have any suggestions as to where else I can get my protein from? For now, I rely a lot on soy, eggs and legumes.
        Thanks so much!


        • says

          Hi Kate,
          This is a difficult question, and I know where you are coming from. I was vegan for 10 years before finding the autoimmune protocol. Like you, I was eating a lot of soy and beans. I had to start eating meat to get better – I got to a point where I was so ill that it was no longer worth it to me. I don’t have any suggestions given the foods you are willing to eat, as you do need a protein source and there aren’t any on this diet without the meat.


  33. Ian says

    Hi Mickey:

    What about Carob? I don’t see this noted in avoid or include and am curious about this once since I enjoy it. I’ve over 45 days now without any caffeine.

      • Ian says

        Thanks Mickey… over 60 days strong now! It’s definitely a process going through the feelings I numbed with sugar and caffeine. Someone should write about retracing emotional wounds and trauma that can come with addictive foods.

        • says

          That is great Ian! It is so true what caffeine and sugar do to us. I am not the best about writing about emotions or I would have done it… food is more my thing. :)

          • Ian says

            Ha!… guess I may have to do that one. Thanks again for you doing you food thing!

  34. Helen says

    Hi I am already on a restricted diet (SCD) but have been recommended to try the AIP. On my current diet I am allowed Almond milk but I have noticed you can’t have this on AIP. I really dislike anything with coconut in, is there any alternative to coconut milk? Also the only meat I eat is fish, I have Ulcerative Colitis, do you think I would get enough nutrients on AIP seeing as I only eat fish & really dislike coconut?

    Many Thanks,


    • says

      Hi Helen,
      You are right, almond milk is not allowed on AIP but it something that may be reintroduced later. I am afraid there isn’t any good substitute for coconut milk, I would just avoid it. You can do AIP as a pescatarian, but you need to eat a lot of it!

      Hope it helps!


  35. VernonGeek says

    I recently was diagnosed with Idiopathic Thrombocytopenia Purpura. Which is an autoimmune disease that attacks your body’s platelets. I did a lot of research as I took 2 weeks off work to try and recover as my spleen was enlarged due to sucking back all my platelets. I have thought I was celiac, so immediately I kicked my diet into high gear and eliminated all grains including rice. My bowels started changing, however now I notice that Jalapeno Peppers, or any really spicy pepper really affects my Bowel movements. I find that the bell peppers do not affect me that much, or atleast I get no symptoms of anything. Eggs have never been a problem, however I can eat almonds, but no other nut it seems. Sesame seeds used to bother me, but I have them now. I can have butter and cheddar cheese, but any type of cream or milk other then those and I am sick for 3 days. I was following the SCD diet which is pretty identical to Paleo Autoimmune which I just found out about last night! I did notice that there is not many mentions of Xanthum Gum or Guar Gum, or the other hidden ingredients: white vinegar (made from wheat or corn usually), corn starch, dextrose, fructose, all sugars, anything with word corn. To me corn is worse then gluten or wheat and rips me apart! These ingredients seem to be in 95% of all foods out there on the market including going out to eat. I no longer buy anything in a box, bottle, jar,package or go out to eat. I cannot risk it. These to me are danger foods for my gut and I think should be added to the avoid at all costs lists if you have an issue. Tomatoes also do not bother me in very small amounts, I had to give up my Heinz ketchup and traded in for an organic ketchup which tastes like tomato paste! I will be skipping the ketchup! I have a question. Does anything else notice there lymph nodes get sore after eating a a food that affects you? For me it is my lymph nodes on my right side of my jawline only swell up nearly instantly like I have a cold and then I get this persistent phelgm that lasts for a few days and my lymph nodes go back to normal as well.

    • says

      I am sorry to hear about your autoimmune disease – that sounds really serious! I think you are on the right track with your eliminations, but I would encourage you to do a full 30 days strictly on the protocol, including eggs and all nightshades (this means tomatoes!). Lymph swelling is indeed a negative food reaction, and I get it also. Good luck!

    • says

      Hi VernonGeek, My name is Nathalie. My babys friend has been diagnosed with exactly the same disease she seems lost and worried. And at this stage she feeds the baby normally. I believe a change in diet would help. I have autoimmune diseases but not this one. Would you mind contacting me ? Do you thing the AIP has helped you ? My email is Thx so much for sharing.

  36. Jamey says


    My husband and I are discussing whether or not bacon is a food to include. I think yes, as long as it’s organic and not full of additives. What are your thoughts on bacon? Thanks!

    • says

      It is fine, provided it comes from a clean source – pastured animals, not fed soy or given antibiotics. Be careful with the processed pork products, you only want the ones with minimal ingredients. US wellness is a good source of sugar-free bacon :)

  37. Cassie says


    I currently have ulcerative colitis and now palmoplantar pustulosis. I recently lost a lot of weight. I very much want to start this diet but am concerned since I am so underweight. I currently do not eat any meat, but will add fish into my diet. Is there any grain (non gluten) that is okay for the first 30 days, like quinoa? Also, a lot of sites say that almond is the one nut that can be tolerated? I am just hoping because I can get a lot of calories and protein from these sources. If they are a definite no, do you have any alternative suggestions? Hummus is probably out to, I think I saw chick peas on the avoid list :(

    • says

      Hi Cassie,
      It is possible to eat this way with a goal of weight gain – I would say make sure you are getting enough carbs, and cover them with lots of healthy fats (like coconut oil, lard, or duck fat). Think hard winter squash, sweet potato, and plantain. I do think you need to at least eat fish to make this sustainable – and you will have to eat a lot of it. Grains are out, unfortunately, especially quinoa because of the anti-nutrients. I would avoid all nuts for the elimination period and then reintroduce. You should check out Danielle’s story on, she has put her UC into remission with diet changes. Good luck!

  38. Kelly says

    I have been following AIP diet for 7 months. Your advise and recipes have helped tremendously!! Thank you.

    • says

      They are technically allowed, but I didn’t include them on the list because they should only be an occasional treat and not a staple.

      • Kirsty says

        Hi Mickey, could you please explain why honey and maple syrup are so limited on Paleo AIP? I’ve been drinking a re-hydration drink made at home with raw honey, cooled tulsi tea and himalayan salt. I’ve had chronic diarrhea for nearly three months now and am reluctant to give it up without knowing the rationale, but do want to give the diet a 100% effort. Raw honey is okay in GAPS, Why not Paleo AIP? Thank you!

        • Mickey Trescott says

          Hi Kristy,
          Sarah Ballantyne has set the limit for fructose at 20g a day for AIP. Technically both are ok on AIP, just not in excess, so your rehydration drink should be fine!


  39. Elise says


    I can not se cashew, pistachio, carob and black pepper on the list are these allowed on the diet?


    • says

      Hi Elise, cashews and pistachios are no, carob is ok and black pepper is a grey area. I would leave pepper out for the first month and then reintroduce it.

  40. Ian says

    What about Bacon? I’ve been doing very well eating lotsa’ bacon and didn’t realize until just recently that bacon always has some kind of sugar… usually in the form of honey or brown sugar/turbinado/cane juice… even organic bacon.

    What’s your take on this Mickey?

    • says

      Bacon is fine, as long as it doesn’t have any weird ingredients like nightshade spices. I know The Paleo Mom (who is the AIP expert) says bacon is fine with a little sugar. I buy the pastured, sugar-free variety at my farmer’s market but I know everyone doesn’t have access to it. If you are doing well on it, I wouldn’t worry about it – just don’t go too overboard!


      • Ian says

        K… thanks for the info Mickey. And right on… my tendency is to go overboard so it’s ironic you said to avoid going overboard.

  41. Timo says


    Great site,

    wanted so ask you regarding Butternut squash…

    Ive read on some good sites that it is a Fructan… Can you confirm this?

    It seems to definately be a food to avoid in large amounts and maybe completely for some.
    I noticed when I consumed high amounts gurgling in my stomach as it caused water to be drawn in extensively into my digestive tract and alot of gas.


    • says

      Hi Timo,
      I am not the FODMAP expert, although I know that it can affect some people. Most people don’t have a problem with squash unless they have an overgrowth of bacteria, like SIBO. If you react to it, I would suggest getting tested for SIBO or just avoiding it completely.


      • Timo says

        That you very much for your response.
        I did consume very high amounts of it, so maybe it was just too much…

        Ill give it another go later on when maybe symptoms have calmed a bit, and Ill try it in small doses spread out.

        Warm wishes.

  42. Saivite says

    Thanks for the great info! I was just diagnosed with Graves Disease and am doing a naturalpathic protocol. It seems the only folks who experience recovery are those who change diet and work with an herbalist/homeopath. I am a bit in overwhelm :0) although I have eliminated gluten and most sugars (some fruit) and limited dairy, regarding dietary. So, THRILLED I found this site! The last few months have been challenging to say the least. I was wondering if you had any responses from those who are Hyper or Graves?
    All the best,

    • says

      Hi Saivite, yes diet is very important, as is working with a skilled practitioner. I do know of some with Graves who have been helped – anyways, it can’t hurt to try! Best of luck to you!

      • Scout says

        Actually, it can hurt to try a diet-only approach to treating Graves disease. Graves is a slowly-progressing disorder. If diet alone is not enough to lower thyroid levels, then while you are trying diet and naturopathy approaches, you will become more and more hyper and this has serious side effects. The most notable outcome of hyperthyroidism is death. So go ahead and switch to an anti-inflammatory, paleo diet but continue to check your thyroid levels and, if necessary, seek alternative treatment for this.

        • says

          Hi Scout,
          I think you misinterpreted my comment above – I do not advise a “diet-only” approach to any autoimmune disease. My advice is ALWAYS to work with a qualified medical professional (i.e. your doctor) on these issues, because I am not qualified to give medical advice. In my reply above, I advised the poster to seek the help of a skilled practitioner in addition to anything they may do on their own. Some of us are able to put our autoimmune diseases into remission with diet alone, but not all are so lucky and nobody should be messing around with their medical treatment based on what they read on the internet.


  43. Jamie says

    Hi Mickey,
    Do you recommend the additional restrictions such as fruit on top of already pretty ascetic autoimmune protocol? I just purchased your book hoping to tackle this with a comprehensive approach. but it seems the further into this I research the more foods I previously thought as healthy within the paleo paradigm may be suspect. If I adapted your book to include FODMAPS, gluten-cross reactive foods, starchy vegetables, and fruits it would remove a lot of key ingredients for the weekly meal plans. Can you tolerate the above foods and why did you choose to leave these out of the protocol if they can affect autoimmunity?

    • says

      Hi Jamie,
      I do not recommend additional restrictions unless you have good reason – meaning an accurate test, administered by a practitioner shows that you have some sort of overgrowth indicating that you need to remove those foods. I am not talking about a questionnaire, a “spit test”, or a hunch. I think it is very dangerous to eliminate all of the foods as you have referenced in your comment, just because – those vegetables and fruits contain important nutrients, and your GOOD bacteria still need starch to flourish. If you suspect you have a gut problem, look for a functional medicine practitioner to get tested and get a diagnosis – then you can layer their recommendations with the autoimmune protocol.

      Personally, I messed around with the various starch and carb-restricted protocols and got nowhere until I had proper testing and treatment. None of my treatment involved any dietary modifications (I had h.pylori and a parasite). Additionally, I came up with very low levels of beneficial gut bacteria, most likely because I had been avoiding starches. I feel so much better after being properly treated and being able to eat fruit (in moderation) and starchy vegetables. Good luck!

      • Jamie says

        That’s a big relief! I was contemplating a more extreme version (if that’s even possible) of the autoimmune protocol to get to the bottom of this once and for all but your right in saying that may very well do more harm than good. What specifically were the tests you underwent? And as far as fruit, how much is moderation? Currently I eat no more than 2 portions a day, though I’ve tried cutting it down before. Damn my sweet tooth. I only ask because I just finished reading David Perlmutter’s Gran Brain and in it he emphasized very low carb, I think it was <60. Though funnily enough he later said on Twitter to enjoy low sugar fruits such as oranges, apples, berries, melons, kiwis etc "in moderation". Maybe I should use my common sense but I'd really like moderation in this context clarified :).

        • Jamie says

          **Little blunder, his comments on Twitter precede the book, so I don’t know what to make of that. In the book he claims eating more than one portion a day is a risk factor for developing neuro-degenerative diseases.

  44. Angeline says

    Are all beans on the “foods to avoid” list? Pinto and red beans are a staple in my house.

  45. Alex says

    When introducing foods after the first phase do I introduce for example all nightshades, or just one food like tomatoes. All nuts or just almonds for example? is everything ruined if i fall and have som dairy. This will be strange for me who has avoided all fruits and carbs, but i guess i will add some in if i don’t wanna live off non starchy vegs and meats…

    • says

      It is best to take things one food at a time. For nightshades I would start with some spices, like paprika, and cayenne – one at a time. If that is OK try peppers, cooked, then raw (separately). If that is OK, try tomatoes, cooked, and then raw. You get the idea. All nuts should be tested separately.

      You need to be 100% for the entirety of the elimination and reintroduction phase – it will set you back if you have some dairy.

      I don’t suggest removing carbs unless you have a negative reaction to them. They contain lots of nutrients our bodies need and they help add calories to the diet.

      Best of luck!


      • Paige says

        How can you tell if you have an adverse reaction to a certain food? My body doesn’t tell me with belly aches or anything… and the diarrhea from ulcerative colitis is always there.


        • says

          Sometimes reactions are subtle. You need to get to a point where your AI is ideally in remission or greatly improved, before you can reintroduce foods. Part of the process of the elimination diet is that reactions become more magnified when you haven’t eaten the food in awhile. Trust the process!


  46. Cassy says

    I have gallstones and am vegetarian was wondering if you recommend this diet for me. I have been having a lot if digestive issue and am desperately seeking advice. ( not Susan, child of the 80’s, couldn’t resist the pun). Thanks

    • says

      Hi Cassy,
      I don’t recommend this diet if you are vegetarian, because you would be lacking in nutrients not eating meat, grain, or beans. Can you eat fish? I believe it is doable if a person is willing to eat a lot of fish and shellfish.

      Wishing you luck!


  47. Amber says

    Hi Mickey,

    Recently diagnosed with MS and I’m extremely confused by the path I should take in order to naturally monitor my health. I’ve already given up meat, caffeine, limited sugar but I’m not sure this protocol will help with my particular disorder. Do you have any insight on its positive/neutral/negative affects on patients with MS inflammation? Thank you for your time!

    • says

      Hi Amber,
      I am sorry to hear about your MS diagnosis. I know many with MS who have recovered their health using this protocol (look up Dr. Terry Wahls, she has a great speech on youtube, and also Whitney of I would encourage you not to give up meat – what you want to do is focus on pasture-raised or wild caught meat, free from antibiotics and hormones. I was vegan for 10 years and I never felt as sick as I did back then. Starting to eat meat again was a huge turning point for my progress. I know the conventional wisdom right now tells us that meat is what should be removed from the diet, but that is wrong – grains and sugar are the culprits. I’ve got lots of articles on the site you may find interesting – check out the “autoimmune articles” tab up top. Wishing you the best!


      • Amber says

        Thank you so much for the response Mickey. Its been very confusing and I’ve started to follow another protocol through which is so contradictory to what has been recommended through the Autoimmune paleo diet. Very confusing but I will research what you have recommended.

        Thanks again!


        • says

          While I do not believe a plant-based diet is ideal for those of us with autoimmune disease, I wish you the best in trying to manage your condition with diet.


  48. Jane says

    Hi Mickey. I have Hashimoto. Love everything about Paleo. All My family is on it. I’ve been on Paleo for 6 months. No nightshades, eggs, kale, broccoli ,cauliflower, cabbage and many other goitrogens in my diet for 6months. Not to much to eat. I love all kind of veges, but I stopt eating them. I dont know what else to eat. I had a blood test a week ago and found out that I have some inflammation in my body. But Paleo diet is all about healing, right?
    Also, because I can’t exercise ( knees problem) I am gaining weight. No metter what portion size I am eating, I can’t lose weight. Because all protein comes from animal products.
    So frustrating. Any suggestions? Please help.

    • says

      Hi Jane,
      I’ll be posting an article on goitrogens next week – I don’t recommend avoiding them because there isn’t any good reason to (plus, they are super nutritious!). I would encourage you to start eating them again, provided you tolerate them.

      Weight loss can be difficult for those with Hashimoto’s. Have you had your thyroid levels checked? Most people feel their best when their “free t3” is at the top of the range. If you aren’t seeing a doctor who is treating you right, you may have to find a new one.

      I don’t understand your comment about animal products – I don’t believe they cause inflammation as long as they are raised healthfully (on pasture) and chemical/antibiotic free.

      Wishing you luck,


  49. says

    Hi Mickey.
    I send you comment yesterday. I don’t see it today. Did I do something wrong? My comment was under Jane name. Please let me know if it goes through that I could continue.

  50. Eva says

    Hi Mickey,

    Thank You so much for your website. I am new here. So many important information. I have Hashi and my doctor never said anything about diet. He only recommended hormones.. But, glad i am here. I am trying to be on AIP. It’s a big challenge. I’m just at the beginning of the road, but strongly belive that diet will help me and other people with autoimmune diseases. Mickey, pleas tell me, is it topinambur ok for AIP or not? I am trying to find something to substitute for potatoes. I have a problem in finding organic sweet potatoes ( is the place where I live).
    All the best,

    • says

      Hi Eva,
      Happy you found me here! I had to look up topinambur and found out that they are sunchokes – completely fine on the autoimmune protocol as long as you tolerate them. I’m actually going to pick some up because I haven’t had them in years, and they are a lovely substitute for potato! Take care!


  51. Ian says

    Hi Mickey:

    Writing in to share that I’m celebrating over 60 days now on the AIP without fruits and just started the next upgrade to Ketogenic removing starchy and sweet vegetables like carrots, winter squash and sweet potatoes!

    I have to admit I’m pretty impressed with the AIP. I’m definetly noticing changes like clearer skin and I’m starting to get more ripped and turning into a fat burning man. I also feel more grounded and solid… slowly starting to get my brain function back. A man I respect and look up to told me I feel older which is a compliment. Also, feelings I repressed with sweets/fruits is now coming up… so I’m often raw with rage or hurt and these is kinda like surfing.

    Thanks for your offerings. They have helped me and I’m running with it. I’ll follow back up with the paleo community down the road when I’m even better to let people know what works and doesn’t work for rapid cycling bipolar disorder unless my diagnosis changes when I go to see a specialist in 2014.

    Happy holidays!

    • says

      Thank you for coming back to leave an update! I am SO HAPPY you have made so much progress with your condition. Congratulations!!


      • Ian says

        Of course Mickey!

        I’ve lightened up the diet a bit since then for the holidays adding back in some coconut ice cream, coffee/green tea and some fruits to test the waters and just for the sheer enjoyment and social aspect. My body didn’t react as strongly as it used to with these items so something changed in doing 70 days AIP and now well over 100 Paleo.

        Interesting to note that self love and psycho/emotional play a bigger role in this than I thought. Seems that if my work dries up as it does for the winter, that triggers my anxiety response to want to have sweets and things that will take the edge off that fear. I’m now prioritizing to choose money, friends and social connection over being 100% with diet because this is more lacking for me than the perfect diet at this time and even can be a distraction or control mechanism depending on how I’m relating to it.

  52. Ian says

    Hi Mickey:

    Writing in to share that I’m celebrating over 60 days now on the AIP without fruits and just started the next upgrade to Ketogenic removing starchy and sweet vegetables like carrots, winter squash and sweet potatoes!

    I have to admit I’m pretty impressed with the AIP. I’m definetly noticing changes like clearer skin and I’m starting to get more ripped and turning into a fat burning man. I also feel more grounded and solid… slowly starting to get my brain function back. A man I respect and look up to told me I feel older which is a compliment. Also, feelings I repressed with sweets/fruits is now coming up… so I’m often raw with rage or hurt and these is kinda like surfing.

    Thanks for your offerings. They have helped me and I’m running with it. I’ll follow back up with the paleo community down the road when I’m even better to let people know what works and doesn’t work for rapid cycling bipolar disorder unless my diagnosis changes when I go to see a specialist in 2014.

    Happy holidays!

    • Diane says

      Ian, I’m so impressed by how long you’ve stayed on the AIP and all the things you’ve given up. Some of those foods and substances are highly addicting!

      I just wanted to say that while doing research for a friend with bipolar disorder, I found many bloggers talking about bipolar often being undiagnosed or untreated Hashimoto’s. My friend has diagnosed Hashimoto’s, which is only being treated with Armour thyroid, but she desperately needs to change her diet or at least exclude gluten. However, about 2-3 years before her Hashi’s diagnosis, she read about bipolar and it sounded just like what she suffered, so she told her doctor she thought she had it, and on that basis they began treating her with psychiatric meds. It’s hard for me to believe a doctor would do that–surely there’s a better way to diagnose bipolar–but now I’m strongly suspicious that it was just Hashimoto’s from the start. She wasn’t tested for that until later. The swings from hyper to hypo and back again are apparently just like bipolar.

      Anyway, I don’t know where my friend will end up–I hope I can help her–but I thought I’d mention that in case you haven’t been checked for Hashi’s. Good luck!

  53. Alice says

    Hi Mickey I have just found out about your book and will download it today. It looks fantastic! I have tried to do the elimination diet a few times but failed, I think the best I did was one week…But your book plus Melissa’s Well Fed2 cookbook should help, or so i hope :) A combination of poor preparation prior to starting AIP, inadequate planning, lack of variety in my diet, overwhelming chronic gut inflammation, persistent old habits and bad blood sugar management are some of the reasons I failed on numerous occasions! I will try again after ive carefully read your book. Maybe I have not failed after all, I have simply discovered how the eliminination diet should NOT be done! Keep up the good work and may all readers get closer to their optimal health and mindset as well as other goals in 2014!

    • says

      I hope you can get back on track! It does take the right mindset, a lot of preparation and planning – not something you can just jump into and hope for the best!

      Wishing you the best of luck in the New Year!


  54. Bonnie says

    Just wondering about the elimination of ibuprofen. When there is an autoimmune flareup it involves an inflammation process.ibuprofen is an anti-inflammatory so wouldn’t that help stop a flare up from becoming worse.I have Hashi’s and this works wonders for me when I’m having a flare up. Just curious. :-)

    • says

      Bonne, Ibuprofen is not allowed on the autoimmune protocol because it causes intestinal permeability – the thing we are trying to heal with the elimination diet. Sometimes people find with diet change that their inflammation goes down, and they don’t need the NSAIDs anymore. It is definitely a tricky part of the process – I used to rely heavily on them every month when I got my period. I switched to using white willow bark and eventually I didn’t even need that anymore.

      Best of luck to you!


  55. Rach says

    Hi Mickey,

    I downloaded your book and have been on the autoimmune paleo (strictly) for a couple of weeks now. In my case I’ve noticed a slight worsening of my IBD symptoms. I’ve been told in the past that I may have gall bladder issues and wondered if it could be that the diet is too high in fat for me? Do you have any guidance or recommendations? Many thanks!


    • says

      Hi Rach! That could be the case if your GI symptoms are worsening. I would suggest that if you have gallbladder issues, instead of avoiding fat (which is essential to healing, especially since it is needed for the absorption of the fat-soluble vitamins like A and D) you should work with a practitioner to find some supplementary support. Some people find that with the addition of enzymes or nutrients that stimulate bile flow they are able to better digest fat.

      Best of luck to you!


  56. Lauma says

    Hi Mickey! I used to have a very heavy acne-rosacea for 12 years, I was told by all the doctors and dermatologists that there’s no way to treat it, I can just control the symptoms that’s why I suffered for these years, but then I decided to fight and research. I went on Paleo diet, excluded the gluten, sugar and dairy, and my redness started disappearing. I still have acne on my chin and some on my forehead. But now I will try the Autoimmune protocol. You suggested seeing a functional medicine practitioner to test and see what exactly is wrong, but I can’t afford it, it’s over $1000 to see a functional medicine practitioner. I have no idea if I have a candida overgrowth or another issue, but it’s so expensive to see a doctor. What would you suggest? Should I keep working on my own? I have really come a long way because NO doctor ever helped me treat the rosacea (they just wanted to give me drugs & creams), I treated it myself! :) Now I’d just like to treat my remaining acne. Thank you for the advice!

    • says

      Hi Lauma,
      Yes, seeing a functional medicine practitioner is expensive, but I am sure you can find one who will do a consult for less than $1000 – there are many who work over the phone online. I would suggest getting the Metametrix GI effects stool test if you are curious about gut pathogens – you can order it yourself from If something comes up, then you can take the results to a practitioner who can help you get treated.

      Wishing you the best of luck!


  57. Tez says

    Hi Mickey!

    How come chia seeds are a no no?
    Also could you recommend a egg replacement besides apple sauce?

    Many thanks,

    • says

      Tez, all seeds are eliminated for the first phase of the protocol because many people are allergic to them. You can add them in when you start to do reintroductions, just like any of the other foods. I don’t have any good egg replacements for baking, most of them do not hold up the same way as egg. I would suggest using the recipes I have come up with on this site, that are specifically egg-free – you will get the best results that way!

      Hope it helps!


      • Tez says

        Ok, Thanks! I currently use applesauce + paleo baking powder (baking soda+cream of tartar) when i bake. I don’t bake that much so i’m not fussed.

        Thanks again! :)

  58. Paige says

    Hey Mickey,

    I am diagnosed with Ulcerative Colitis (they aren’t even sure it is an autoimmune disease) and wondering if I need to avoid nightshades and eggs. These are SO difficult to avoid – everything else is a breeze for me so far!! Tomatoes really make everything taste amazing and eggs are a cheap protein staple! Anyway, I am just confused on if I need to do the autoimmune protocol or not.. my ulcerative colitis is very mild – I just can’t kick the diarrhea (which means my colon is not in good shape). I have always eaten pretty healthy, but I just started Paleo about a week ago (I’ve tried many diets with NO success – eliminated eggs, nightshades, and dairy all at once also.. no improvements). I also don’t have any adverse reactions when I consume things.. my mild UC is so strange! I’m thinking it might be caused by my hormonal birth control pills.. which I would really like to get off of but getting pregnant in college would be bad, on top of that I am in no condition to be fueling another human when my colon is not absorbing nutrients.
    I think I’m rambling.. but I just need advice.


    • says

      I have heard testimonies of people with UC being helped by the autoimmune protocol. I would suggest giving it a shot, eliminating all of the foods (including eggs and nightshades). I know how hard they are to avoid. If you set yourself up properly you can do it for a month, promise! What do you have to lose, except possibly your suffering?


  59. Ian says

    Hey Mickey:

    Any word on green tea and yerba mate? I don’t see them listed and am curious since they are both not a nut/seed or legume and are leaf based.

    • says

      Ian, they are fine! I would be cautious with anything containing caffeine, or in the case of mate mateine–its similar to caffeine. It can wreak havoc on the adrenals.


      • Ian says

        Thanks Mickey… this is hella belated, but every time I try to add caffeine back in it seems to cause me problems so this makes sense. I seem to have a better reaction to it that fruits, but this is also a slippery slope and finding I’m often better off without both even if I have some shitty days.

  60. jackie says

    hi mickey,

    thanks for your food lists!! i was wondering why ghee is on the avoid list, since it’s casein and lactose free.

    • says

      There is still a potential to have those proteins in there, and many people are still sensitive to it (myself included) so it is not allowed on the elimination diet. You can reintroduce early on when you get to that point, however.

  61. Rita says

    So glad I found your site tonight as I am trying to heal leaky gut too. I didn’t see flax seeds on the list. Can you tell me if they are ok on AIP? Thanks so much!

  62. Monica says

    Hi! Are honey or maple syrup allowed on the AIP? I have been using a touch in herbal teas. I made the mistake of using (and enjoying) almond milk in my teas along with pure coconut milk… So much to learn!! It just occurred to me that the almond milk is a no no….
    Thank you for the great charts! I keep referring to them as I shop and learn!

  63. Saisa says

    Hi, I’m not finished with reading all the cooments, but I have a question: I have hypothyroidism ( low thyroid function) and would like to make some radical diet changes. Just about 2 days ago I read the first time about AIP. I like your lists of go/no go foods, but I’m not sure if it’ll be good to follow them. Especialy the vegetables section. There are some vegetables like bok choy, broccoli, cauliflower etc., which are NOT reccommended while hypothyroid “diet”, what is your opinion? Thanx for answer :)

  64. alex says

    been following AIP for 3 weeks now and have been seeing some improvements, but it is hard since i am also sensitive to fodmaps. Today i notices that my omega 3 capsules contain soy lechtin! Are my 3 weeks lost now? And how important is strick adherence to non fodmaps? So hard when people say that it depends on the person since my stomach is always angry so its hard for me to know what is what… thank you for all your hard work!

    • says

      That is a bummer abut the soy–I wouldn’t say all is lost, however. If you are sensitive to FODMAPs you should feel improvement in a matter of days. With the autoimmune protocol, I would not start reintroducing foods until you feel a measurable improvement. You need to have some benchmark to measure your reintroductions on. Hope it helps!


  65. Maria says

    I’ve been paleo for a while and most recently strict on the AIP. Except for Nsaids. I have pretty severe psoriasis and some psoriatic arthritis that is aggravated by lymes disease as well. I need my joints and hands for work so I will often take one third of an advil to help get me through the day. Is this offsetting my efforts? Any thoughts on what else I could do?

    • says

      Maria, sadly it will offset your progress. I would talk to your doctor or see if you can find a naturopath that can help you find an alternative to manage your pain while on AIP.

      Best of luck to you,


  66. Laura says

    I have had chronic stomach issues for two years now. I have been on the gaps intro for four months and feel stuck with symptoms first. This diet was suggested by my dr. But I am still fatigued with brain fog and stomach issues. Is this that much different that it could help?
    Thank you

    • says

      Laura, a lot of time GAPS intro can be too low-carb for people. If you have autoimmunity, I suggest an autoimmune centered approach like the autoimmune protocol instead of a pathogen specific approach, like the GAPS diet. Good luck!


  67. Kim says

    I am so happy that I found your website! I received your info from Dr. Kharrazian s website. His diet recommends low glycemic fruit, such as no banana or pineapple. I noticed your fruit list is much larger than what he recommends. I definitely struggle with blood sugar issues and wondered if I should really be careful on the types of fruits I eat? I am new to all of this and am a bit overwhelmed

    • says

      Hi Kim, yes I am aware that Dr. K recommends limiting fruit. I think if you know you have blood sugar issues, it is best to stick to a lower glycemic diet. You could try getting your carbs from starchy vegetables like sweet potatoes, yam, winter squash, plantain, and taro. Good luck!


  68. Laura says

    I take high doses of asprin for my joint pain, only thing that works. I’m going to follow the food part of the plan. Should I still see a difference.

    • says

      I’m not sure of any coconut yogurt that is on the market without thickeners and food additives. The kind you make yourself (I have seen many recipes online) is fine!


      • Kathleen says

        Thanks so much for reply! I’ve been eating SoDelicious plain coconut yogurt. I’ll check the thickeners, etc. Its the same brand that sells coconut milk. Its my go-to breakfast so I hope it is ok.

  69. Lulu says

    Hi There,

    I have just been diagnosed with Hashi’s and after starting to read Dr. Kharrazian’s book I am little confused as he said to avoid Kale… is that Kale on your cover and on the list?



    • says

      Lulu, Dr. Kharrazian has since gone back on that recommendation. I have written an article about goitrogens here:

      You may find it helpful to see that they don’t have much of an effect for those of us with thyroid disease as originally thought. I say, eat your kale! Its full of nutrients and fiber :)


  70. shannon says

    Hi Mickey,

    I would LOVE your opinion on a couple things…
    at the age of 45 I am all-of-a-sudden sensitive to nuts (as in they cause the worst, long-lasting, acne I have ever had in my life). It took me a while to make the connection, but now I am positive it is almonds, cashews and peanuts (I know peanuts are legumes, but they do it too). I am not allergic to/sensitive to anything else, that I know of.
    So would your guess be that I have leaky gut? Is that the only reason I would BECOME allergic to (sensitive to) nuts this late in life. Or could I just have vitamin/nutrient deficiencies? Or some other reason you know of?
    3 yrs ago, after my hysterectomy I discovered the Paleo diet (Robb Wolf)… lost 12 pounds and felt and looked FANTASTIC. unfortunately at the same time I was RXd naproxen for hip pain… 2x per day, daily for months…. (quit taking it when I realized it was the cause of my hair loss)
    I have gradually, over the years, just been “kind of” following the paleo diet and the pounds have krept back on.
    I do not have Hashimotos.. but I do have hypothyroidism… and take NatureThroid daily.
    I have adrenal fatigue also… otherwise I would just get on my treadmill and run these 20 pounds off…
    so I am wondering…
    Should I start 100% paleo again (I have Sarah’s book too) or
    should I try 100% AUTOIMMUNE Paleo? (do hypothyroidism or leaky gut fall under “autoimmune conditions”?)
    Will the Autoimmune Paleo diet heal my leaky gut, and if so, will I not be allergic to nuts any more after I am healed? How long should I use the AI diet before switching to just Paleo?
    Thank you very very much!!!

    • says

      I’m not so sure that it is possible to reverse food allergies. I have heard of it happening, but I’m not into making promises that don’t come true. I think your best bet is to do everything you can do to nourish your body, and that may mean doing an elimination diet and seriously upping the nutrient density of what you consume.

      Are you sure your hypothyroidism is not caused by Hashimoto’s? Reason why I ask is 90% of hypothyroidism is autoimmune. Most docs don’t know or care about this, because it doesn’t affect treatment. I would suggest getting tested for TPO antibodies the next time you get labs drawn just to be sure.

      I would suggest trying the elimination diet, strictly for a time and then reintroduce foods slowly. Unfortunately everyone’s experience is different, and you never really know until you try.

      Good luck!


  71. Joana M. says

    Thank you very much for your dedication.
    I have Hashimoto and I don’t want to take any medication, so I’m beginning a paleo diet.. it would help me a lot if I could have your book, but I live in Portugall and I still can’t find it in amazon, do you know if/when will it be available in Europe?
    Do you believe that it is possible to live hashimoto’s without medication..? Each doctor has a different opinion..
    Thank you for your time :)

    • says

      Sometimes it is necessary to take medication, even after finding an ideal diet for your body. I still take synthetic compounded thyroid medication in addition to eating an anti-inflammatory, nutrient dense diet and managing all of the lifestyle pieces that enable me to live well with autoimmune disease. That being said, I do know some people who have gone off of their medication after changing their diet. I think it is important to support healing from all angles, not just diet or conventional medicine alone. That is how I have been successful.

      The book is avaialble on US, and I am not sure if/when I will have distribution to Europe. I would suggest either purchasing the ebook, or paying the shipping from the US if you want it sooner than later. Sorry!


  72. Diane says

    I’m pretty sure tapioca is allowed, under the roots category, but I don’t see it. Is that just an oversight?

    Thanks so much for creating these well-formatted lists. They are so much easier to reference than anything else I’ve seen! I tried AIP before but wasn’t prepared well enough and then gave up when I went on vacation (although I still did my best to be gluten-free). I’m going to get prepared and give AIP another go.

    • says

      Diane, tapioca is fine. Like I say above, these lists aren’t exhaustive, but they give a pretty good overview of what to eat and avoid. I’m happy you find them helpful!


  73. Mary Anne says

    Mickey – Hi! I didn’t read thru the gads of comments, but I did read how people were angrily responding when you posted your regime on FB. I have spents countless hours researching and reading blogs and articles about the AIP. It always astonishes me how people can be downright rude to the author, sponsor, or even other commentators. I understand that people are frustrated when dealing with an autoimmune disease, especially those with chronic pain, but sometimes it goes beyond that and it is a shame. I am glad to see the majority of people are supportive and open to new ideas and suggestions.
    And I know you have probably heard it a million times, but there are a lot of us who are thankful every day for people like you. Thanks for not getting discouraged! :-)

  74. Kat in CO says

    Thank you for the print outs! I’ll be rearranging my cupboards and heading to the market in the morning. I am not looking forward to the detox, but am looking forward to what follows after. I just cannot continue on the path I am on, it’s not working. I am hoping after the elimination is over that certain foods can come back such as eggs and dairy, but we’ll see how it goes! I’m going to post a note on my frig – Chin up Buttercup – or something to encourage me when I look forlorn into the frig and think ‘there is nothing left to eat’.

  75. Holly says

    Hi. I’m new to this diet and I hope I’m on the right track. I had a blood test that had TSH in the normal range and Ant- TPO Ab @ 618. I will not be able to see a dr for a few week so I decided to start the diet anyways. I feel tons better!!! My question is….I don’t eat beef, pork, duck or lamb….will eating turkey, chicken and fish be enough? Thanks.

    • says

      Holly, yes those protein sources will be fine. Make sure you eat some chicken organs (liver would be great), along with fattier fish like salmon or sardines!


  76. Susan says

    what about sprouts?

    alfalfa, clover, mung beans, peas, lentils, radish etc. home grown not purchased

    • says

      Hi Susan,
      Sprouts are still not allowed during the elimination diet, but they do have less of the anti-nutrients than the regular seeds and beans and can be reintroduced sooner. Good luck!


  77. Ro Privett says

    Howdy Mickey….

    As per previous comments – congrats on the website & the book – just fantastic….

    I read through your feedback & comments – but couldnt see mention of these, so a quick few questions if I may?

    – coconut sugar allowed?
    – I read that tea is allowed……but I thought that the caffeine wouldnt be great for adrenals?
    – roughly what it moderation for fruit & honey? once every couple days?

    Thanks again & I look forward to your response!


    Ro :-)

    • says

      Hi Ro, coconut sugar, tea, fruit and honey are all allowed. I think a piece or two of fruit a day is OK, but people have higher or lower individual tolerances. I would stay away from honey on a regular basis as it is quite glycemic. Good luck!


  78. michal says

    Hi Mickey
    thank you for this.
    i have Ulcerative Colitis which, and have been on a flare up for the last six months with high doses of drugs….
    i am planing to start the protocol and hopefully it will bring me back to remission soon.

    Mickey, do you know of a connection between autoimmune disease and infertility, or maybe of a connection between this diet and an improve with infertility? im asking because we are struggling with IVF for the past two years and i am wondering if this diet can help improve the quality of my eggs, which is preety low…. :\

    thanks again

    • says

      I am sorry to hear of your flare, and I do hope that you are able to turn it around soon!

      While I don’t know of a specific connection between autoimmunity and infertility, I do know that a nourishing, well-rounded diet is optimal for supporting the body’s reproductive system. I have heard stories of people who have had improved fertility after transitioning to a real foods or Paleo diet, because this way of eating tends to be hormone balancing. Wishing you the best of luck in this area!


    • says

      Theresa, they are seeds, and seeds are not included during the elimination diet. I recommend Sarah Ballantyne’s book The Paleo Approach for all of the why’s!

      • Tammy says

        Hi Mickey,
        First and foremost, thanks for all the research, resources and sharing you do!
        I’m new to the diagnosis of Hashimotos and learning more all the time, which also can be very confusing. I agree with your statement, everyone needs to find what works for them. Which leads to my question:

        I also have gastropheresis and no gallbladder. What would you recommend in this situation? Should I still follow the AIP? And, I very rarely eat meat, don’t believe in it really. My cholesterol has spiked three times in 10 years. The last time was super high, but dr.s not concerned, nor am I, because my good cholesterol evens it out.

        Thanks again, you are very much appreciated!


    • says

      According to Sarah Ballantyne (author of The Paleo Approach) and developer of the protocol, it is not possible to do it as a vegetarian. You can do it, however if you are willing to eat fish and shellfish. There is not enough protein otherwise.


  79. Lori says

    Hi, I was wondering if psyllium seed powder and ground sesame seeds (tahini) are okay? Your answer and the information you provide is very much appreciated! Can you respond to my email? There doesn’t seem to be a way to be notified that a reply is posted on here unless that goes to email? Lori

    • says

      Lori, neither are allowed on the autoimmune protocol because grains and seeds are eliminated. You can get replies sent to email – not sure if that is what you were asking!


  80. Lizzy says

    I’ve been eating near this protocol already but will be adding more eliminations. I find it odd that you include two legumes – peas and green beans. When I had allergy testing I came up allergic to soy and more than a handful of legumes and those two caused some of the worst reactions. I’m still interested in your book, but if you suggest people give up legumes all of them should be included – IMHO. I think you may be setting people up for reactions.
    Best wishes

    • says

      Hi Lizzy,
      Those legumes have a soft shell and are considered “gray area” foods by Sarah Ballantyne, which most people can tolerate but she advises caution. I am sorry you are allergic to them–you are the first person I have heard having this issue. I don’t really claim to have a diet nobody will react to–there are many who are allergic to foods included on the Autoimmune Protocol. I advise people to make their own modifications if needed.


  81. Doreen says

    I am a farmer who started raising all of her own food goods due to Autoimmune disease (MS). I’ve noticed a missing meat, Veal. I actually worked with a couple of places in the UK that 1)raised them and 2)provided some nutritional information. Rose Veal, which is veal calves raised on pasture (not the traditional boxed/crated version) has a beautiful rose color to the meat. It’s actually better meat, nutritional wise and lower in fats than chicken. I started raising some myself a couple of years ago. After having meat from the first one, I will be skipping the chicken and turkey.
    I have done some experimenting with chicken eggs too. I can’t tolerate any store purchased eggs. Chickens raised on pastures (but still feed free choice grains) are a little more tolerable but then this winter, I did another experiment after reading some information of our own fermented foods. I started fermenting what little grains our poultry receives. I can actually eat them, with zero issues. I am currently having the two varieties, pastured with traditional feeds vs. pastured with fermented feeds, tested for difference in weight and nutritional content. It’s taken me since 2008 to determine all of this.
    Lastly, I have also discovered that I can’t tolerate any form of dairy products purchased from the bigger stores. Since I have the farm with dairy cows, I was tempted one day and tried raw milk. It made a huge difference. Before I go too much into it let me explain that store bought milk makes me vomit (literally) about 10 minutes after consumption. Purchased butter gives me tremors to an almost seizure like proportion. Milk is not something I ran for by any means. After trying the raw milk, I did start researching why the difference. I came up with two.
    1) Pasteurization actually destroys the digestible enzymes within the milk. 2) Our cows are 100% grass fed.
    I think both non-pasteurization of milk (and btw, I make my own butter and cheese now too) and the grass fed keep the base milk a truer form.
    I’m not saying to run out, get a gallon and drink it all. Moderation is always key to anything we eat. I’m a firm believer in quality, not quantity. I know most people have very limited ability to purchase or get items like what I’ve mentioned above. I just wanted to share some of my own experiences (and experiments).
    I do miss many of the foods listed in the “avoid” list above but for me, each day I continue to adapt a little more with new recipes. Dietary changes have made my life go from one filled with hand tremors, muscle weakness, and overall poor health to one filled with energy, no symptoms and peace. Thank you for working hard to do this for all of us sufferers out here with AI disorders!

    • says

      Hi Doreen, Veal is totally acceptable on AIP. Actually, no meat is excluded, although I would argue that we should not eat feedlot meat. I’ve had the same experience with you with chicken eggs, and I found that feeding my girls soy-free feed I tolerated their eggs sooner than store bought. I still can’t tolerate milk, although my husband who is also sensitive to dairy can drink raw milk without problems. I’m so happy for you sharing your experience here, and wish you best of luck on your healing journey in the future!


  82. michal says

    Hi Mickey
    i have been following the AIP protocol for about two and a half weeks now. i admit i have some set backs now and then but overall i try to stick to the protocol as is it.

    the problem is i have weird symptoms, including: high pulse rhythm after i eat, frequent weakness at my legs and palms, headaches.
    do you think it’s because i eat smaller amounts of carbs comparing to what i was used to?
    i appreciate your advice

    • says

      Hi Michal,
      Unfortunately its really hard to troubleshoot with so little information, and this is definitely something you should consider talking to your doctor about. Have you tried to increase your intake of starchy carbs, like yam, sweet potato, plantain, yuca, and taro to see if that makes a difference?


      • michal says

        Hi Mickey, thank you for your answer

        i would love to add some sweet potatoes to my diet but i am little bit confused about starch…
        is it good or is it bad for people with UC?
        the reason i ask is because the SCD diet claims that starch is a big no no… where do you stand?
        thanks again

        • says

          Unfortunately I have no way of knowing which starches will work for you. They bother some people and not others, so the best you can do is try them and use your intuition. I am not a fan of pathogen-specific diets–I think if you have a pathogen you are in better hands being treated by a practitioner than restricting your diet further.

  83. Mark Taylor says


    A few years ago, I went through what you’ve described here… for different reasons, and not from a “paleo” perspective, but I ended up doing almost exactly the same thing.

    Can I just make a suggestion for your dietary recommendations… you say nuts & seeds are forbidden (which I wholeheartedly agree with). But you also say that fruit is *optional*. From my experience, fruit that contains seeds that cannot be removed easily should be treated exactly the same as nuts & seeds. The type of fruits I am talking about here are things like raspberries, strawberries, blueberries, etc. Nuts & seeds cause eczema for me, and I get the exact same reaction from eating “seedy” fruit, but *not* from fruit with the seeds removed.

    I know from personal experience how confusing & difficult it is to do an elimination diet, and advice like this can save people a lot of time & distress.

    Keep up the good work.

    Best regards, Mark.

    • says

      Hi Mark,
      I’m not the originator of this protocol–Sarah Ballantyne, author of The Paleo Approach is. She covers this issue about fruits and vegetables that have seeds in her book. I have presented a simpler version here for my blog readers. In my experience, its rare that someone is sensitive to the seeds in fruits and veggies, and it is distressing to add more restrictions to an already very restricted diet, so I don’t advise that most people eliminate them.


  84. Jaymee says

    Hi I suffer from hidradenitis suppurativa and I’m just starting the aip and was wondering what herbal teas are recommended and which ones are not??

    • says

      Hi Jaymee,
      I like chammomile and peppermint. All in all you want to avoid those that are immune-stimulating, although they can help some people. Echinacea, licorice root, ginseng, and turmeric call all have immune boosting properties and it is probably best to avoid at least at first. Good luck!


      • Stephanie says

        Hi Mickey,

        Thanks for all the work you’ve put into this site and your book, and continuing to answer questions long after posting this blog entry.

        I’m confused about what you said about avoiding immune stimulating herbs, and included turmeric as one. Why? In your diagrams you say turmeric is ok (and I know it is a great anti-inflammatory) so why are herbal teas with turmeric not ok? Or did I misunderstand your comment?

  85. Ro Privett says

    Hello Mickey & all…..hope your well….

    Um…..just wondering/ hoping – can I use Hemp (hearts) as a meat substitute for gaining protein on this diet…..or is that allowed as its maybe a seed?


    Ro :-)

  86. Alan says

    Hi, Thanks for publishing the cook book, it’s been super helpful. One quick question. I assume that sweet potato flour isOK since sweet potatoes arebut just wanted to confirm.



  87. Aleks says

    Hi Mickey,

    What do you think about rotation diet? Should we try to rotate food on AI so we don’t develop new intolerances to food we didn’t eat so often before?
    Also,I have a question about mercury fillings- do you recommend to remove them and can that be done by “regular” dentist
    I have Hashi and would like to remove all toxins and possible triggers
    Thank you

    • says

      I know the rotation diet has many proponents, but I have not personally used it or known anyone who has developed additional allergies after being on AIP. I think variety is important, but you don’t need to go out of your way to do an official rotation.

      You will want to consult with someone who is familiar with mercury toxicity to get advice about your fillings. I know that removing them can be dangerous if not done properly.

      Good luck!


  88. Frann says

    What can you tell me about wheat grass? I’ve been told that the wheat grass is cut above where the seeds are so it doesn’t cross contaminate with the seeds and therefore have gluten. But then I’ve heard to avoid it. What are your thoughts?

    • says

      Wheat grass still contains wheat germ agglutenin and should not be eaten during the autoimmune protocol!


      • Frann says

        Thanks. I have Sjogren’s and seem to be having a flare-up of dry mouth. Ironically, that started after starting AIP. Is there an gums or lozenges that are approved to use so when I teach my mouth isn’t so dry? Right now I’m drinking water but in the past I sucked on a lemon drop to generate more saliva.

  89. Melissa Han says

    I can’t wait to start making all of these foods but I just have a few questions to clear up and who better than you to answer? :) When I was first diagnosed with Hashimoto’s, I went nuts looking up the foods I couldn’t eat (bought an insane amount of books on the matter but they all differed) and I saw that radish was one of those items….it bummed me out. I love radishes but in particular, daikon radish. I usually eat it in Korean stew or made as kimchi. I guess it’s a two part question because kimchi is fermented which is ok, the radish part is my question but the red pepper flakes is the part that I also am unclear of as well. Is this ok? #2 My dad is a little insensitive when it comes to my disease and thinks it’s all made up and sensationalized, even when I have my endo explain countless times. He’s an old school guy and if it didn’t exist in his day, it just doesn’t exist. I am VERY sensitive to nightshades and gluten (obv, lol)….I’m trying to tell him that I am willing to pay for a whole set of pots, pans, cutting boards, etc but he doesn’t get that those items have been cooked on for years with the irritating factors and can cross-contaminate into my food. Am I over-reacting? #3 Can tamari be used in place of soy sauce? I’m Korean, and boy, is it hard to cook without soy sauce! lol I don’t even know if dashi is wrong to use either but my main focus is the tamari. I’m almost sure it’s ok but then again, there are things that I may not know that you might be able to shed light on. There’s still a lot of things that I’m learning and I’m hoping that eating the AIP way will afford me more freedom to feel better as the days pass by. :) I firmly believe in healing my leaky gut, drinking alkaline water and eating the AIP way (no gluten, soy or dairy) but I just need a little support because nobody in my household thinks it’s truly a disease. Thank you for all of your research and wonderful recipes! I appreciate them immensely!

    • says

      Hi Melissa,
      Kimchi should be avoided because of the red pepper (nightshade) but radishes are fine! You can make your own without the pepper. I definitely think it is worth getting your own set of pots and pans. No tamari, it has soy which is not AIP and not good for anyone with a thyroid condition. I recommend coconut aminos, salted, to replace soy sauce. Good luck!


  90. Beer says


    You don’t have anything on the alcohol list. If one has to drink (not giving up my social life, otherwise whats the point on living) do you recommend gluten free beers, any kind of spirits? Wines?

    I know none of these are good for psoriasis, but a mans gotta live.

  91. kmknits says

    If I use coconut milk (canned, organic & without guar gum) to make “milk” kefir, would that be ok for the AIP diet?

  92. Frann says

    I’ve been on the diet about 3 weeks and I now have unbelievable gas and bloating. I was also put on HCL with betaine, glucomine, DGL, enzymes, and a probiotic. I am wondering if gas and bloating are common and go away after a while or might something else be going on?

    • says

      It definitely sounds like you have something going on, as that is not normal. I would ask your practitioner who put you on all of those supplements for help troubleshooting what could be irritating your digestion. Good luck!


  93. says

    Looking at the list of Good / Bad foods for AIP I didn’t see cranberries listed. What say ye… Good or bad? Why?


  94. Trudy Prutzman says

    I have an autoimmune disease called Licheon Schlorosis. I’m wondering if this diet will help control it? I also found out that most of the foods that are prohibited on this diet, I also should not be eating because of my food allergies. Is there a connection?

    • says

      Hi Trudy,
      I can’t tell you with any certainty if the diet will help you, but many people with all sorts of autoimmune diseases have been helped by pinpointing their food allergies and sensitivities. I’d encourage you to try it!


  95. Jaschira says

    Hi Mickey,

    I started the diet following the calendar in your book yesterday. Are plantains, and the following root vegetables allowed: yuca, batata, malanga, n~ame, yautia?

    Thank you for al the work you’ve put into tour book and for organizing it in a calendario and shopping list. I tried n elimation diet in 2002 and wasn’t able to follow it for long, although it did help. I think and hope the awesome way you organized everything helps me be successful this time. Thank you! :)

    • says

      Yes, if they are root vegetables and not in the nightshade family, they are fine.

      Good luck with your protocol!


  96. says

    Dear MIckey,
    I have been on the AIP diet for a little over 90 days now. I’m 56 and have suffered from Hashimoto’s for probably over a decade. It was undiagnosed until just after I started the diet.

    Just want to thank you so much for the printable guides!

    My progress is gradual. I have flare ups. It’s like I’m awesome for days in a row and then the inflammation will come. Thought it was because of fruit, but recently found that it wasn’t the trigger at all. Every day is better. Acupuncture helps. I think this is a long road and I’m up to it.

    Thanks for the info!!

    • says

      Donna, thanks for stopping by, and I am wishing you continued success! It can be a long, frustrating road sometimes, but everything you learn about yourself will bring you closer to your goal.


  97. RB says

    Hi Mickey,
    Many thanks for all you so willingly share on this site. One thing I’m a little confused about. In reading through the comments section here, I noticed you mentioned peas and green beans were ok. (I think this differs a bit from what Sarah says in her book?) Did you mean snow peas rather than actual peas? Asking because actual peas would provide a non-animal form of protein, which folks like myself might prefer. Thanks for all your hard work!

    • says

      RB, I started my blog before Sarah refined her research and came out with The Paleo Approach. Peas and green beans are a stage I reintroduction. It is not advisable to do the AIP without animal protein, at the very least fish.

      Unfortunately it is not advisable to do AIP without animal protein (or at least a LOT of fish and shellfish). There is much more than just protein we are after–lots of fat soluble vitamins and important minerals as well.


  98. Lisa says

    Hi! I have a few questions about the AIP. I first came across the low oxalate diet as a help for leaky gut and autoimmune. Opinions on that? There are some foods on your “include” list that make me nervous to try because they are high oxalate: spinach, collard greens, chard, figs, dates, oranges, beets, blackberries. I’d love to include those if they’re not usually a problem for those with leaky gut needing AIP. Thanks!

    • says

      I am not an expert on a low-oxalate diet, and my personal experience is that those foods do not affect me. I would check out Sarah Ballantyne’s book The Paleo Approach for a scientific discussion of oxalates and if you need to remove them in addition to AIP foods. Good luck!


  99. samantha says

    I seen on the list to avoid it says chicken ,then on the foods to eat it says you can eat chicken.i am fixing to start the aip diet .i have hashimotos and hypo. how do i begin? thanks for you help.

  100. says

    I was wondering if you’ve heard of geographic tongue and if so, is the Autoimmune diet helpful in preventing flare ups. I’ve been eating gluten free for 7 months and paleo for 5 months. I go easy on the high fodmap foods as some of them can cause digestive upset. Thank You.

  101. Kendra says

    I notice pistachio nuts are not on the “Foods to Avoid” list. Was this an erroneous omission, or can I eat pistachios? :-)

    • says

      They are not allowed on the elimination diet. As much as I tried, these lists are not completely comprehensive :)


  102. Kendra says

    Also, I am a vegetarian and do not eat meat. How necessary is it for this diet to be effective to eat meat?

    • says

      It is necessary at the least to eat fish and seafood if you are not going to eat meat. I would check out the discussion about this in Sarah Ballantyne’s book, The Paleo Approach.


  103. Jody says


    I am considering making a change to the Paleo or AIP diet which I am sure will do my health wonders. But I am concerned about cutting coffee out. I have a lot more fatigue/foggy mindedness than the normal person (they tried diagnosing me with chronic fatigue) and am afraid I wont be able to function at work with out it. Can you suggest a more natural wake up call that will ease the transition? I’m sure that once I’ve been doing the diet for a while that I will naturally feel more energetic.


  104. Imisscheese says


    Thank you for all the information you have posted on your site, it is very helpful! I am wondering if nutritional yeast is permitted on AIP? Cheese, bread and chocolate are quite hard for me to let go but being on AIP makes me feel better.

    • says

      Hi there! Nutritional yeast is OK on AIP, but you will want to make sure the source is non-GMO. Although I have never tried it, Douglas Labs makes a non-GMO brewer’s yeast (which is similar in flavor). Hope it helps!


  105. Alejandra says

    Hello! I wanted to ask about yucca. Is it acceptable for AIP, and if it is I’d like to know how to cook it.
    Thank you :)

    • says

      Yes, yucca is acceptable! You need to make sure to peel and boil it until just tender before cooking, because it does contain cyanide when raw. After prepping it, I love to make fries cooked in lard or tallow. Yum!


    • says

      It is eliminated during the initial stage because some people are still sensitive to it even though all the proteins have been removed (I am one of these people who still reacts to it). It is a stage 1 reintroduction though and a pretty well-tolerated reintroduction though, when you get there. Good luck!


  106. Ann Bartholomew says

    Hi Mickey;

    Is there anything I can take for pain when I have a flare-up? I noticed aspirin is out, does that mean White Willow Bark (Salicylic acid) is too? I had a stray from the diet 2x in a week span and it’s taking a while to get back to where I was, in addition to not sleeping well when my shoulders flare since I sleep on my side….

  107. dabney says

    Just found your site this morning and it looks great! However, what does one do when the gut won’t accept any food; as in everything i eat sets off a response…and…i have been on an elimination diet for 9 months!! For the last 4 months i have been reduced to 3 or 4 veggies, steamed (no nightshades, brassicas or alliums) and alternating wild salmon & free range white chicken. That’s it, for every meal & snack of every day! OK, lots of ghee & olive oil.
    Let’s talk despair!!!!!

    • says

      How terrible! I would definitely be working with a practitioner to rule out any gut infections, it may be time for some testing. I hope you get some relief soon!


  108. Betsy says

    Hi Mickey,
    Question 1: I am on week 5 of AIP and low FODmaps and my digestion has come to a halt! I am going to cut back on fats, suspecting that I am having a hard time digesting em? I have coconut oil with almost every meal. I bought aloe juice, peppermint tea, and have been drinking lots of water. I was even eating sauerkraut once a day. Any other natural ‘laxatives’ or herbs you would recommend to speed up digestion?
    Question 2: Can we gage a reaction to certain foods by measuring our heart rate, before, during, and after we eat? I had a food sensitivity test 4 months ago. I know you said it took you 2 months to see changes, so i need to be more patient. I am just wondering how I can gage if I am digesting foods properly, or am having a ‘reaction’. Seems like belly is swollen every time I eat.
    Question 3- I re-introduced Ashwaganda root after 14 days since it’s part of my adrenal treatment. I know this is a nightshade, so should I hold off on it longer?
    Question 4: Is Burdock root okay? I am taking it as a pre-biotic.

    Thanks so much. Hope this finds you.

  109. tammy says

    I just paid this morning via paypal for the paleo cookbook 17 dollars, transaction was confirmed but I did not receive any link to download the e book. would you please have a look for me, the pay pal is the name Marco Peter Nijhof
    thank you

  110. Hannah says

    Mickey, I just got done listening to all of the talks from the Hashimoto’s Institute (thanks for posting the link on your FB page!). I’ve been AIP for 7 months. My immune system is improving (I’m steadily decreasing meds), but I’m still struggling with brain fog, fatigue, weakness etc. I’m also having persistent hyper symptoms now since AIP is working so well and I have to wait 4 weeks between reducing meds (good problem to have, I’d say)! I’m thinking the brain fog, fatigue, weakness may be related to blood sugar as well. So, I got a glucose tester and have been testing regularly this week. Which leads to my question: my blood sugar in the morning (after 10ish hours fasting) is between 100-110. I’m thinking this high blood sugar may be compromising my sleep and maybe slow digestion is related as well? Any recommendations for this? I get my carbs from sweet potatoes, winter squash, root veggies, and some fruit. I’m pretty good about eating the rainbow.

    • says

      Yes, those BS levels are quite high! I would recommend having balanced snacks available (so those including protein and fat), as well as making sure you are not overdoing it on fruit or starches at any of your meals. It can take a long time to train the body from having a sugar burning metabolism to a fat burning one. Blood sugar swings can certainly contribute to symptoms. Wishing you luck!


  111. Jaqi says

    My goal is to fix the gut… but its not so easy as that as it will trigger other areas of mine: Acne, histamine symptoms and IBS symptoms.

    Broths, left overs and slow cooked foods: Histamine Triggers
    Fermented foods & drinks: Histamine triggers
    Veggies: IBS triggers & histamine triggers
    Probiotics: Histamine Triggers

    I know what is needed to heal the gut, but I cant do it in fear of triggering everything else.

    I just want to understand how one is meant to heal the gut to cure IBS, Histamine, acne…. by eating the very foods that trigger it in the first place?

    Please help?

    • says

      Hi Jaqi,
      Have you considered working with a functional medicine practitioner or a nutritionist to help you with this?


  112. Mikael says

    When it comes to most bean/legumes that are listed they are perfectly fine to eat, if you now how to prepare them. You need to soak the beans/legumes for between 12-24h depending on which sort, preferbly so long that it begins to sprout.. This will make bean think its about to start growing and the fytin acid is disolved. Another option is to ferment the beans/legums. Same goes for most seeds and grains (won´t get rid of gluten offcause) This was common knowledge only 60 years ago, somehow we´ve seemed to have forgotten it. My grandmother always fermentet her oat porridge.. As for black pepper it is essantial to make many vitamines and other micronutrients bio-available. And chilipepper is super anti-inflammatory and should not be avoided unless you have problems with it, i can be a problem depending on your personal condition but it should not be automatically avoided. These guides are good starting points but never take them for laws :) and don´t just buy them straight of, do your research and listen to your body :)

    • Mel says

      Such great info, thank you for sharing your family’s experience! Common knowledge… 😉

    • Mel says

      P.s. not rushing to try any form of grain product right now but maybe sprouted/fermented in the future. Mickey have you tried treating grains/seeds to see how you felt?

  113. Luly says

    I think I already know the answer to this but I don’t see flax seeds on the list to avoid and I’d like to know if they are permissible or not. Thank you, so happy for this website.

  114. Mel says

    Hi Mickey! A low-sugar, low-starch, grain-free diet has done more for my “Hashimoto’s” symptoms than anything else I’ve tried. I also watch the immune stimulating foods and herbs and look for cleaner sources of iodine, such as seafood from more remote and less industrial areas. Avoiding grain derivatives in supplements and meds has been tricky, leading me to avoid meds for now and limit my vitamins and minerals to one or two days a week. This means a slower metabolism but less of a lovely adrenal flare state for me. I diagnosed myself a few years ago (not sure the Hashi’s diagnosis is the whole story for us but it’s a good start and much better than no info)…so grateful for people like you who share what has worked for them when so many of us have gone for years or decades with no diagnosis, being blamed for our symptoms or just called lazy for being out of it and severely fatigued all the time. It must be interesting to be facing the constant challenge of opposing opinions head-on on a daily basis! No one wants to give up the flavors and recipes they love, and everyone seems to have a strong opinion whether based in experience or not. This unfortunately sometimes includes professionals and all the people we are close to. I especially applaud you for directly addressing those opinions consistently…thank you for doing that for all of us and sending all my good wishes. And thanks for all the yummy recipes!

  115. Leah says

    Can you please advise how much salad or raw food is in your cook book. I have fibromyalgia and am seeing a chinese herbalist who has told me I cannot digets raw foods or cold foods so all my food needs to be cooked. She has not advised that I avoid nightshades but yet I see so many people do. I also cannot eat any dairy or suga or graines or fruit/salads. So basically my diet consists of meat and veg and I simply do not have enough recipes to keep me satisified for breakfast lunch an dinner. Will your book help me as most paleo books have a lot of salads and raw foods in them!

    • says

      Hi Leah,
      There is a salad section with around 10 recipes–a majority of the other 112 recipes are cooked. I think you will find great use out of my book, since it is dairy and nightshade free as well.

      Good luck!


  116. Kathy Thorsen says

    What about wheat grass and other sprouts (sunflower seed, fenugreek)? I like to add them to smoothies.

    • says

      Kathy, neither wheatgrass or seeds are included on the autoimmune protocol. You can eat the sprout part, but not the seed.


  117. Joy says

    Hi! I’ve had Hashimoto disease since I was 13. I was put on meds immediately. I’m not 37 and over the last 5yrs have realized through education that I can fix it through food. Though nothing has lead me to the belief that doing Paleo and incorporating the immune list of no-no foods would help me. I would have been doing this years ago. So my questions is. I’m starting Paleo on Nov 1st (need to finish research & clean out kitchen) and I’m including this list (Thanks by the way), BUT my issue is that I’m pumping breast milk and need to make sure I’m eating enough food. I’m use to eating lots of eggs (crazy how I’m not suppose to…lol), cottage cheese, healthy fats, etc. what foods do I need to make sure I eat enough of? I don’t want to compromise my milk. Please help me!
    Can you email your answer as I don’t know how to retrieve your reply. I just came across this blog as I was searching for a list. Thanks!

    • says

      Hi Joy,
      Those who are breastfeeding and trying AIP usually have good results with making sure they eat a LOT of starchy carbs–sweet potatoes, yam, plantain, taro, yuca, etc. Good luck!


  118. randall jurgilanis says

    are protein powders allowed on aip. if so what type or brand do you reccomend. ty.

    • says

      No, protein powders are not AIP compliant. Something close, is gelatin or collagen, but neither are complete proteins. I suggest pre-making meat patties and having them on hand for quick meals instead.


  119. randall jurgilanis says

    Ive been eating raw kale and spinach everyday for years. Ive just started on the AIP diet and wonder should i continue with raw kale and spinach as part of eating.

    • says

      Hi Randall,
      I don’t see why not, although there may be some reasons why a person might limit them. Its impossible to know without a history, but generally they are fine on the autoimmune protocol!


      • John says

        You include the shellfish as ok food. What if somebody has Hashimotos? Would not the iodine content in shellfish be too much?

        • Mickey Trescott says

          Hi John,
          I have Hashimoto’s and eat shellfish occasionally with no issue. I would say that you may need to make some tweaks depending on your personal condition and reaction to certain foods. While I wouldn’t supplement iodine for someone with Hashimoto’s, I don’t think eating seafood and shellfish should be a problem for most.

          • John says

            Do you think eating it once a week is safe? I want to make sure my diet is rich and missing seafood would be sad. I don’t have any reaction but i just don’t know what is the safe value. 3oz have like 35mg of iodine where we need like 1.5mg a day assuming we are not deficient so i wonder where that extra goes. thx

          • Mickey Trescott says

            Hi John,
            I eat seafood 3-4 times a week. Its up to your body and how it reacts to tell if it is safe or not!


  120. Viv says

    Hi there!

    I would love to know if it’s doable to follow your protocol whilst combining it with an anti candida diet??
    So no starch veggies like sweet potato, squash and fruits etc. I wonder if you got plenty of recipes in your book which comply with this?

    I just wouldn’t know what to eat really ;). And, of course, I don’t want to starve myself and/or lose any more weight.

    Your help is much appreciated! I would love to buy your book but need to know if I can use it at this stage ;).

    Much love,


    • says

      Hi Viv,
      Of course it is possible, but I do not recommend layering a further diet restriction unless you have been diagnosed with Candida. I see far too many people online diagnosing themselves and doing unnecessary, overly restrictive diets when that may not even be their problem. There are treatments for Candida in addition to diet that are very effective, and I encourage you to explore this route with your doctor. Good luck!


  121. Viv says

    As well, did you address candida first before going on a autoimmune paleo protocol or did you do it simultaneously?

    Thanks heaps!

  122. Samantha says

    Hi Mickey,

    Are you familiar with the AI disorder, Parsonage Turner Syndrome? I was diagnosed a year and a half ago, it’s basically where your body begins attacking your nervous system and since then I’ve suffered severe atrophy on my right upper body due to a lack of thoracic nerve function. Just curious if you’ve ever come across it and this way of eating has possibly helped cure the effects.


    • says

      Hi Samantha,
      I’m not specifically familiar with it, but it sounds terrible! I do know that many people with rare autoimmune diseases have experienced success by getting to the root of their food allergies and sensitivities. Good luck!


  123. Darcy says

    Glad to have found you – new to all of this! Quick question – do you know why cayenne is prohibited? I’ve always thought cayenne was a good anti-inflammatory for the stomach and calms things down. It seems counter-intuitive to me that it is restricted. Thank you!

  124. says

    hi there.

    well i thought i was following AIP and then i keep discovering things i shouldn’t do. i have one square of 70% dark chocolate at night as my treat and i add 1/2 tsp coconut nectar 2 to three times a day to my tea or a fruit salad. even the green tea may not be AIP. does this mean i have to start over?


    possible Sjogrens, autoimmune hepatitis

    • Mickey Trescott says

      Hi Nimi,
      I wouldn’t say you have to start over, some things are worse than others and I don’t think chocolate is the worst you could do (unless it was loaded with something like dairy, gluten, or soy). I’d say just do your best to get on track and be on the elimination diet from there! Make sure not to start reintroducing foods until you see some measurable improvement from following AIP. Good luck!

  125. John says

    I do have a question that i cannot find the answer to anywhere.
    I went to see my MD and i asked to do all the blood tests and thyroid tests including antibodies.
    All was just to make sure all is good.

    The thyroid antibodies results came positive:

    My question is if having those antibodies is like a dead sentence and i am marked for deletion and the only way to fix it is to do autoimmune diet? I don't have any symptoms and food sensitivities.
    The only symptom I have now is the hate and hard time to switching to auto immune diet.
    Everything I like is limited. It is a nightmare.

    I am waiting to see the doctor but i though cause i am marked i must switch my diet.

    • Mickey Trescott says

      Hi John,
      You need a diagnosis from a doctor, but typically positive antibodies are indicative of Hashimoto’s disease. I would not say that the only way to manage is diet, but many of us feel it is a large piece of the puzzle to helping us feel well again. Everything you do on your healing journey is up to you, and I encourage you to follow your intuition along the way. Diet is not a replacement for medical treatment, most of us who have been successful find it complimentary. Wishing you the best of luck!

    • John says

      I went on this diet starting with:
      TPA 96 IU/mL Above High Normal <9 IU/mL

      after the diet for 2 months TPA went up:

      TPA 471 IU/mL Above High Normal <9 IU/mL

      This is very confusing. I though the diet was supposed to help.
      I see completely opposite result.

      • Mickey Trescott says

        Hi John, I am not a doctor and can’t comment on blood work–I suggest finding someone who is trained in functional medicine to help troubleshoot your issues. Sometimes when antibodies go up there is a trigger that has yet to be addressed (and this isn’t always a food). Wishing you luck!

        • John says

          thank you, i am seeing the functional medicine doctor this Monday.
          It is just said that so much effort went for nothing so far.

  126. Adriana says

    Hi Mickey

    I recently purchased your book and i am excited to start using it. I just had 2 questions.

    1. For the week meal plan, can i switch one food for another since i am not a fan of curried chicken salad or do i have to stick to the meal plan?


    2. I saw tuna and kombucha was included in the book but i had read that tuna and kombucha since it contains green tea are both not good to have when you have a thyroid problem. (I have Hashimoto’s disease). Im just a little confused.

    Thank you,

    • Mickey Trescott says

      Yes, you can absolutely make subs but you will have to go through the shopping list and correct for the ingredients you have added and subtracted. Tuna and kombucha are AIP-legal (I eat both on a regular basis and I have Hashi’s) but if you feel that those foods don’t work for you, you can certainly avoid them.

      Hope it helps!


  127. says

    Hi Mickey,

    Thank you for the printouts, I’ve been following them for 3 weeks by now. The lists don’t say anything about green or black tea. Are they allowed?

    • Mickey Trescott says

      Hi Elena,
      Technically they are OK, but you need to be cautious as both green tea and caffeine can be immune stimulants. Hope it helps!

  128. Megan Bales says

    Hi Micky,

    I was recently diagnosed with Crohn’s Disease. I am quite the extreme case, as I was diagnosed after my bowel perforated and I was rushed into surgery. Before that day I had no idea that I was sick (no symptoms). I’m all healed, on medication and doing relatively well on my medication (Humeria). My gastro doctor has told me that I can eat whatever I want, that food does not cause Crohns, but can irritate symptoms. Now that I am having symptoms of cramping, I still feel like my treatment is missing something and I sure as heck never want to have to do another ER surgery where I have more of my bowel removed!!

    Can you tell me if any Crohn’s patients have told you that they have benefited from adapting an AIP lifestyle/diet? I know that everyone is different, but hoping that someone with Crohn’s has found aid with this diet. You’re insight would be great appreciated. Thanks!

  129. says

    I have type 1 diabetes, psoriasis and granuloma annulare, I have been following the AIP for a couple months now but have reached a point of total frustration and depression, I see changes but nothing drastic. This community seems to share a common theme of thyroid disease and celiac of which I have neither…yet. I don’t wish for either of these conditions but ironically feel like an outcast among outcasts. My diabetes will never go into remission and my skin responds slowly to change making reintroduction nearly impossible to understand. Unlike those with GI issues, a teaspoon of a possible trigger food shows me nothing. I guess I’m reaching out from a place of desperation and frustration hoping you may be able to direct me toward a resource that may address the skin issues more? I have read the paleo approach cover to cover and have both of your beautiful cookbooks. I believe that my issues started in the gut and I believe that this approach will work eventually but at what cost. I feel like I’m failing every day and trying to live a normal life seems further and further from my reality. Thank you in advance for taking the time to read this and for any resource you may be able to point me toward. Sincerely, Krista

    • Mickey Trescott says

      Hi Krista,
      I am so sorry you are feeling desperate and alone–I have definitely been there. While I personally suffer from Hashi’s and Celiac, many others with different autoimmune diseases have experienced success. I actually just met a woman at the San Diego book signing last night with T1D whose life had been changed by going AIP–she told me that her blood sugar stabilized and she needed far less insulin than pre changing her diet. She also told me her endocrinologist had become a believer and was going to start using the diet with his patients. We have a few bloggers in the community with Psoriasis–Kat from The Primordial Table is one of them. Skin can be one of the last areas of the body to see improvement–it is a low priority organ for the body. Healing skin is also a very nutrient-dependent process, so I would make sure you are implementing AIP in a very nutrient-dense way. If you continue to not see any progress, I recommend seeking out a practitioner to help dig deeper and find some underlying issues that could be keeping you from success.

      Hope it helps, and sincerely wishing for a breakthrough for you soon!

    • Deidra Murphy says

      Krista-I want to cry for you! I have been there (and still sometimes am) in the frustration mode. Although I do not suffer from the same ailments (Hashi’s is mine) I can feel your total frustration right through the screen. Don’t give up! Keep on going. I hope you find answers.

  130. Dawn says

    I have adult onset asthma and found I have allergies to Cat, ragweed and molds. My breathing is a constant issue. Is AIP right for asthmatics?

    • Mickey Trescott says

      Hi Dawn,
      I’m not a doctor so I can’t advise on medical issues. This would be best to talk to your doctor about before trying. If it helps, I have not heard any ill effects from asthmatics.

  131. Sara says

    Hi Mickey,
    This is actually more for Angie. In her Bio she mentions that she also has Endometriosis.
    Did/does AIP help with any of those symptoms?


    • Angie Alt says

      Hi Sara-
      I do use AIP as one of my methods for managing Endometriosis. My pain with monthly cycles is at least 50% better with AIP (I’m sure this is largely due to significantly less system wide inflammation & better regulated hormones), but I do usually still have one tough day that requires rest, heating pads, etc. I have also had surgery & understand the gold standard for long-term relief being complete excision (a better form of surgery than the ablation technique) with a very experienced excision specialist at an Endometriosis care center. (The most well-know doctor currently doing this in the US in Dr. Ken Sinervo at the Center for Endometriosis Care in Atlanta, but there are others.) Thanks for reading!

      • Sara says

        Hi Angie,
        Thank you for taking the time to respond! I have pain on a daily basis, with recurring cysts. I’m hopeful that AIP will help lessen the number of painful days. Do you consider Endo to be an autoimmune disease? I’ve read some studies suggesting that it may be.


  132. Allison says

    I didn’t see any squash listed in either category… Is squash okay to eat? Specifically zucchini, spaghetti, butternut, and pumpkin.

  133. Janyce Williams says

    Mickey…I do have some questions & not sure I’m posting at the right place…still learning about this FB stuff. Thanks for the list of “Foods to eat” and “Foods to Avoid.” I was wondering if navy beans (white) and okra are ok to eat….not sure if okra falls under the category for a night shade plant or not. And too what is FODMAPS? Thank you so much.

    • Mickey Trescott says

      Hi Janyce!
      Navy beans are off, as are all beans and legumes. Okra is not a nightshade family vegetable and should be fine. You don’t need to avoid FODMAPs unless you are in the process of diagnosing or treating SIBO. Good luck!

  134. Janyce Williams says

    I was reading in one of the above questions that a lady said green tea was not good for one w/hashi….is this true? I am doing green tea too…I did have another question posted above…I do hope you can give me an answer. I do have your cookbook on order…anxious to get it. Thinking about ordering the breakfast cookbook too that you have posted.

    • Mickey Trescott says

      Green tea is an immune stimulant and can be problematic for some of us with autoimmunity. I find that I am sensitive to it so I avoid, but I know others who don’t have the same problem. I hope you love the cookbook!

  135. Denise says

    I have Crohn’s disease, and I’d like to try the AIP diet. I just got test results back from a food allergy blood test, and I had abnormal results for chicken, pork, and lamb (unfortunately the test did not cover other types of meat). I’m wondering if you have any experience with people who have meat sensitivities? Since the results were a sensitivity, not an allergy, I’m wondering if I should still include all types of meat and if the AIP diet will help me heal.

    • Mickey Trescott says

      Hi Denise,
      This is a common question, and stay tuned for a major blog post about it in the coming weeks. I don’t believe food sensitivity testing is completely accurate, but it is information about how your body is reacting to food, so if you want to leave those foods out for a couple of weeks and then reintroduce “early” just to make sure, you can do that as well.

      Hope it helps!

  136. Melanie says

    In one year my Hashismotos Antibodies went from 500(Nov2013) to over 3500 (this weeks labs 2.2.15) .
    . My Tsh is 6.6 T3 T4 is in range. I have reactions to Synthroid and Armour. They raise my swelling and blood pressure from normal to 200/112 stroke level. I looked like memory foam mattress that kids were jumping on. Parts of my body looking like a person 200 lbs more my size. Satan seems to reside in me.
    I went from active normal , looking way younger than I am to absolutely opposite overnight .. I do mean literally overnight.
    My doctors are the wait and see plan. I was a pin cushion month to month. I tired hard back in April 2014 to get the doctor to look at my enlarged ,turning, crippling joints. She kept forward to her laptop said “”your complicated”” . So I asked “so what your saying is Im Screwed”?
    She said “”YES””
    ((My husband came up out of his seat.))
    WHAT DOES 3500 antibodies mean when normal range is *9*..
    My face is numb today with worry and the attitude of the NO HELP DOCTORS I have seen.

    • Mickey Trescott says

      I am so sorry for your situation–unfortunately I am not a doctor and I can’t give you any advice regarding your lab tests. Have you tried to make any changes in your control, like changing your diet or making lifestyle changes? A lot of people with Hashimoto’s find that their symptoms improve when they go at least gluten free, and doing a thorough elimination diet can be extremely helpful. I’m hoping something changes for you soon!

    • hd says

      Hi. Hypothyroid (poss hashi) here too. I wasn’t able to take synthroid, armour, or levo… But am having good results with compounded bioidentical thyroid replacement through an osteopath. The pharmacy is Medaus located in Louisiana. It is only partly covered by my insurance. But it is helping to stabilize my thyroid. I’ve long held the belief that diet is important, and have had good results with controlling blood sugar with Barry Sears Zone diet ratios. Not as much luck finding a diet that could manage the food allergies and gut pain, but now it looks like the AIP will be the way to go. Thanks Mickey for sharing! H.

    • Mickey Trescott says

      Hi Julie,
      Chicken eggs are off limits (you will see them under the egg category) but the meat is fine. Hope it helps!

  137. Annie says

    Hi there, this is such a brilliant resource, thanks.

    I’m sure there’s something out on this, but can’t find quickly (young children at heels).

    Two things. I have Hashimotos, and in the midst of a flare up (while on thyroxine none the less..).

    1) Having gone sugar and gluten free for four weeks, I now I have thrush. Pessaries/creme from pharmacy are ineffective. Yoghurt is on the avoid list. What’s a girl to do?! Probiotics and wait and see?

    2) Nuts like cashew and macadamias that aren’t on the avoid list – can one assume they are okay for an AI physiology??

    many thanks
    Annie (NZ)

    • Mickey Trescott says

      Hi Annie!
      I can’t advise on the thrush, I’d consult an herbalist or someone familiar with yeast overgrowth. All nuts are out, so your cashews and macadamias will have to wait until reintroductions. Hope it helps!


  138. Ann says

    Oh, I meant to add…. I don’t know if I need to also do the FODMAPS, or lower the starch/sugar. This is sooo much to eliminate at once. If I keep to the AIP as I said in previous email, and add back a food or two after a couple of months. That should work, right? Then I can eliminate FODMAPS foods the next 1-2 months when I know I have added in a few safe foods that I’ve tested from previous 1-2 months elimination. Is that an acceptable approach?


    • Mickey Trescott says

      Hi Ann! If you react to FODMAPs, I advise getting treated for SIBO under the care of a knowledgable practitioner, and possibly layering that approach with AIP if necessary. In my experience, it takes a lot more than just a low-FODMAP diet to get rid of SIBO.

      Good luck!

  139. Deidra Murphy says

    I have a question: In the ‘avoid these foods section’ I know legumes are listed. I have seen where someone else said green beans were fine because they were not fully matured in the pod. What do you think of this?
    Also, what about Purple Hull peas? I am veering on the ‘just say no’ side of everything until I know for sure.
    Thank You!

    • Mickey Trescott says

      Hi Deidra,
      Beans with edible pods used to be “gray area foods”, but now they are not considered part of the elimination diet. Hope it helps!

  140. Olivia Mullins says

    Hi. I just started AIP. I am vegetarian but have been forced to start eating fish. I’m having a hard time feeling full. Also can we have yeast extract, cane juice and maltodextrin ?

    • Mickey Trescott says

      Hi Olivia,
      If you are having a hard time feeling full, you may not be getting enough fat or protein–I’d try upping things like avocado and any other fats you are using, as well as eating more fish for protein. I would avoid yeast extract, cane juice, and maltodextrin while on AIP.

  141. Lilly says

    Hello- sorry if this has already been answered. Curious about olives as well as curry powder? Thank you.

    • Mickey Trescott says

      Olives are fine as long as they are packed in water, vinegar, or an AIP compliant oil (like olive oil). Curry powder is not compliant because of the seed and nightshade spices. Hope it helps!

  142. Elise says

    Mickey, I didn’t see balsamic vinegar on the avoid or include list. Is it safe on AIP? I’m on the healing road of Hashimoto’s.
    Thanks so much, Elise

    • Mickey Trescott says

      Hi Elise,
      It can be OK, but be sure to contact the company to make sure that their facility is gluten-free. Some companies use wheat paste to seal the barrels.

    • Mickey Trescott says

      It is allowed, but you want to make sure it is not made on GMO beets. Also, a lot of people have yeast sensitivity so it would not be ideal for them.

  143. Esther says

    Thanks for these printouts. Could you please tell me how to print them. I don’t see a Print button.


    • Mickey Trescott says

      Hi Esther,
      You should be able to select file->print in your .pdf reader or browser. Hope it helps!

  144. Randi Kraus says

    Hi! I’m starting AIP in a week or so. Just checking…green beans and snap peas? They seem to be an ok food on some lists (like yours) and then not included or noted as maybe on others (Paleo Approach). I would definitely love to include them…usually have green beans roasted everyday with breakfast and love snap peas in my salads. No, yes or yes but limited? I have no reason to believe they would cause me a problem but then again who knows! And also what about citric acid? Thanks for the feedback!

    • Mickey Trescott says

      They are considered a stage I reintroduction. I came up with my lists before TPA came out, and that is the one inconsistency. I’d try and avoid citric acid (preservative) while on the elimination diet. Good luck!

  145. Vicki Holland says

    Please clarify the “Chicken” as Food to avoid and listed in the food to include. It’s on both lists !

  146. Vicki Holland says

    Ha ha, Nevermind on the chicken question, I see now that it’s chicken eggs on the avoid list. Thanks !

  147. Nicole Tozier says

    I eat some foods that aren’t on this list, and I’m not sure whether to keep them or not! Can I have acai, seaweed, or greens like chlorella, spirulina, and wheat grass?? Thanks!

    • Mickey Trescott says

      Hi Nicole, acai and seaweed are OK, but you will want to avoid the immune stimulants like chlorella and spirulina. I also would leave out the wheat grass.

  148. Sarah Marie says

    I’m a celiac, and I also seem to have a sensitivity to seafood (for the last few years, I’ve been reacting to home-cooked, unseasoned, wild caught fish almost the same way I react to gluten). How can people who don’t tolerate seafood modify AIP? How can I make sure I’m still getting enough omega 3s? (I haven’t been able to tolerate fish oil or cod liver oil supplements either).
    Many thanks.

    • Mickey Trescott says

      Hi Sarah,
      Its unfortunate, but not uncommon! What becomes even more important for you is making sure your meat is from a good source (grass fed and finished for a higher amount of omega-3 fats) as well as making sure you get lots of organ meats like liver. Good luck!

  149. Susan says

    Disagreement on how to count fruit sugars. Do we count the actual fruit sugars (i.e., 15g for a banana) or JUST the fructose (2.7g for a banana)? Thanks very much! Susan

    • Mickey Trescott says

      Have you seen Sarah Ballantyne’s discussion of this in her book the Paleo Approach? She doesn’t advocate for more than 20g fructose while on AIP. Hope it helps!

  150. Mary says

    Hi! I am new this :) Just wondering, when you say no pumpkin seeds, does that also mean not to eat canned pumpkin for the autoimmune paleo diet? Also, is mustard okay to eat, just not the seeds?
    I truly appreciate all your help and work you have done!!


    • Mickey Trescott says

      Hi Mary,
      The flesh of pumpkin is OK, but the seeds are not. Mustard greens are OK, seeds are not. Hope it helps!

  151. Meher says

    Why do we need the elimination diet to gradually re-introduce foods when the Food Allergy Testing which I hear is for around 150 foods is available?
    I have very RA like symptoms such as dry eyes, joint swelling and pain esp back of neck and heands, fatigue and bruising but my RF and Anti-CCP tests have come out normal. I am diabetic. Feeling clueless.

  152. Cathy says

    I am having trouble understanding the reintroduction stage, It says monitor symptoms, but I don’t get symptoms, I have Nephrotic Syndrome, the first sign of a relapse is life threatening. Do I just stay permanently on the AIP? Thanks in advance

    • Mickey Trescott says

      Hi Cathy,
      Unfortunately since I am not a doctor I can’t advise on medical conditions or what diet is best for you. I would suggest trying to find a functional medicine practitioner who is knowledgable about your condition to advise you on the elimination diet. Good luck!

  153. says

    Hello! I’m just starting AIP and have also started a blog/site to chronicle the journey as well as provide recipes and such….If I see a recipe on your site that I like, can I put it on my blog as long as I give credit for where it came from?



  154. Angela says

    Hi, I’ve recently been diagnosed with Graves’ disease and psoriasis and while I only have small patches and dots of psoriasis at the moment they can be itchy and painful. My Graves’ disease leaves me with very little energy and with 4 kids I need all the energy I can get. Do you think the autoimmune paleo diet would help me? I’m getting quite desperate as hanging out a load of washing or sweeping my floors can leave me exhausted and I’m worried my psoriasis is going to continue to spread very quickly. Your advice would be greatly appreciated. I’m on carbimazole which is reducing my thyroid levels but the symptoms seem to be lingering.

    • Mickey Trescott says

      Hi Angela!
      Glad you found us here. Unfortunately we don’t make any claims for the diet helping medical conditions, as we are not medical practitioners. Many have found that doing an elimination diet helps them find roadblocks to their success. You need to clear this with your doctor, as change in diet may have an impact on your medication needs. Hope it helps!


  155. Kathy Kostenbauer says

    I was recently diagnosed with Celiac. I also have Hasimotos and Sarcoidosis. Is it acceptable on the AIP to have silk (Vanilla) or the Silk Alternative Yogurt. Both are dairy free BUT reading the label there is soy in the Vanilla Silk liquid. Is the goal also to remove ALL sugar or is it granulated sugar. Thank you for your help.

    • Mickey Trescott says

      Hi Kathy,
      Both of those products would be off-limits with AIP, because they are made from soy. Hope it helps!

    • Mickey Trescott says

      Hi Tia,
      It depends on the tea–as long as it isn’t made from non compliant ingredients (nuts, seeds, nightshades) than it is fine. Be careful with green tea, as it can be an immune stimulant, but some do fine with it.

  156. Belinda says


    Slightly off topic but I’m wondering if the AIP Batch Cook program is any good for those of us based outside the US. I’m in the UK and often recipes call for brands and foods that we don’t have. I’d like to know how much of the shopping list has US specific products before purchasing.



  1. […] By the time I got back, my skin had worsen to an extend I was crying in the bathroom, well, it was 50% physical and the other 50% was a mental and emotional torment. On that day, I decided to visit a TCM doctor, Dr. Ong (found her while Googling “eczema cure in singapore”). She told me during consultation, “You’re Christian, and God will not give you something you cannot handle.” and I almost cried. Got acupuncture for the first time and my irritation and pain has subsided about 65%. I think I am 30% better. Also, I’ve decided to start on the autoimmune protocol. […]

  2. […] There’s a problem. This diet is severe. I’m talking no dairy. No grains. No nuts. No seeds. No nightshades (any kind of pepper, potatoes, tomatoes, and most spices). NO EGGS. No alcohol. No NSAID painkillers (think Advil and Excedrin). How will I survive without ketchup? I dunno, but you, possible dear reader, are along for the ride. For a full list of everything tasty that I can no longer eat, go here.  […]

  3. […] I stay away from foods I know I'm allergic to, but I also loosely follow an autoimmune protocol: Paleo Autoimmune Protocol Print-Out Guides | Autoimmune Paleo The frustrating thing is, I can stay away from everything that's supposed to be 'bad', and I'll […]

  4. […] I looked to Mickey Trescott, author of the Autoimmune Paleo Cookbook, for a list of foods to eat and avoid. So here goes the most upsetting list ever. For a more in depth look surrounding these food categories, check out Mickey Trescott’s print out guides. […]

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