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

Comments

  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?

  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

      Rashelle,
      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.

      Mickey

      • 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!

      –Suzanne

    • 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!
    Ana

    • 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?

    Thanks!

    • 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 thepaleomom.com. Good luck!

  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!

            Mickey

  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, thepaleomom.com 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

      Staci,
      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.

  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?

  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!

      Mickey

  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!

          Mickey

    • 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

    Hi!

    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.

  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

    Mickey,
    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

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

        Mickey

  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).

      Mickey

      • 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!

        Kate

        • 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.

          Mickey

  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,

    Helen

    • 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!

      Mickey

  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

      Vernon,
      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!

  36. Jamey says

    Mickey,

    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

    Hello!

    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 againstallgrain.com, 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.

  39. Elise says

    Hi,

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

    Thanks

    • 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?
    Brian

    • says

      Ian,
      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!

      Mickey

      • 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

    Hi,

    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.

    Thanks.

    • 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.

      Mickey

      • 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,
    Saivite

    • 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.

          Mickey

  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 :).
        Thanks!

        • 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

      Alex,
      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!

      Mickey

      • 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.

        Sincerely,
        Paige

        • says

          Paige,
          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!

          Mickey

  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!

      Mickey

  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 nutrisclerosis.com). 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!

      Mickey

      • Amber says

        Thank you so much for the response Mickey. Its been very confusing and I’ve started to follow another protocol through http://www.drmcdougall.com/ 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!

        Amber

        • says

          Amber,
          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.

          Mickey

  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,

      Mickey

  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.
    Thanks.
    Gayane.

  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,
    Eva

    • 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!

      Mickey

  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!
    Ian

    • 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!

  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!
    Ian

    • says

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

      Mickey

      • 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.

  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

      Alice,
      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!

      Mickey

  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!

      Mickey

  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!

    Rach

    • 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!

      Mickey

  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 mymedlab.com. 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!

      Mickey

  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,
    Tez

    • 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!

      Mickey

      • 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.

    Sincerely,
    Paige

    • says

      Paige,
      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?

      Mickey

  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.

      Mickey

      • 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

      Jackie,
      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!
    Monica

  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

      Alex,
      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!

      Mickey

  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,

      Mickey

  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!

      Mickey

  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!

      Mickey

  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

      Kathleen,
      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!

      Mickey

      • 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?

    help?1

    Lulu

    • 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 :)

      Mickey

  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

      Shannon,
      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!

      Mickey

  71. Joana M. says

    Olá,
    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 :)
    Joana

    • says

      Joana,
      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 Amazon.com 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!

      Mickey

  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!

      Mickey

  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!

      Mickey

  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!

      Mickey

  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!

    Regards

    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!

      Mickey

  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

      Michal,
      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!

      Mickey

    • 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!

        Tammy

    • 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.

      Mickey

  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

Trackbacks

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  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 […]

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