Top 10 Foods to Include in Your AIP Diet: A Functional Medicine Perspective

Jul 07, 2023
 A Functional Medicine Perspective

The Autoimmune Protocol (AIP) diet is gaining popularity as a therapeutic approach for individuals with autoimmune conditions. Designed to reduce inflammation and heal the gut, the AIP diet eliminates potential triggers and emphasizes nutrient-dense foods. In this blog post, we will explore the top 10 foods that functional medicine practitioners recommend including in your AIP diet.

1. Grass-Fed Meat: Grass-fed meat, such as beef, lamb, and poultry, is a valuable source of essential amino acids, vitamins, and minerals. It contains higher levels of omega-3 fatty acids, which have anti-inflammatory properties. Ensure that the meat you consume comes from animals raised on a natural diet, free from hormones and antibiotics.

2. Wild-Caught Fish: Rich in omega-3 fatty acids, wild-caught fish like salmon, mackerel, and sardines can help reduce inflammation and support overall health. These fish varieties are also excellent sources of protein and essential nutrients like vitamin D and selenium.

3. Non-Starchy Vegetables: Non-starchy vegetables such as broccoli, spinach, kale, and cauliflower are packed with fiber, vitamins, and antioxidants. These nutrient powerhouses support gut health, aid in detoxification, and provide a wide range of essential nutrients.

4. Fermented Foods: Fermented foods like sauerkraut, kimchi, and coconut milk yogurt are known for their probiotic content. These beneficial bacteria can enhance gut health, strengthen the immune system, and promote digestion. Look for unpasteurized and naturally fermented options to ensure maximum probiotic benefits.

5. Bone Broth: Bone broth is a traditional healing food that provides essential amino acids, collagen, gelatin, and minerals. It supports gut healing, reduces inflammation, and helps repair damaged tissues. Use bones from grass-fed animals and simmer them for an extended period to extract the maximum nutrients.

6. Healthy Fats: Including healthy fats in your AIP diet is crucial for supporting brain function, reducing inflammation, and providing satiety. Avocado, coconut oil, and olive oil, and are excellent choices. These fats provide energy, aid in nutrient absorption, and support hormone production.

7. Offal: Offal refers to organ meats like liver, heart, and kidneys. Although often overlooked, they are highly nutritious, rich in vitamins, minerals, and essential fatty acids. Organ meats can be a valuable addition to the AIP diet, providing unique nutrients that support optimal health.

8. Coconut Products: Coconut products, including coconut milk, coconut oil, and shredded coconut, offer numerous health benefits. They are rich in medium-chain triglycerides (MCTs), which are easily digestible and provide a quick source of energy. Coconut products are also anti-inflammatory and can support gut health.

9. Low-Fructose Fruits: While some fruits are excluded during the initial phases of the AIP diet due to their high fructose content, low-fructose options like berries, green apples, and citrus fruits can be reintroduced later. These fruits provide essential vitamins, antioxidants, and fiber, while minimizing the risk of triggering inflammation.

10. Healing Herbs and Spices: Herbs and spices such as turmeric, ginger, garlic, and oregano possess potent anti-inflammatory properties. They not only enhance the flavor of AIP meals but also contribute to overall well-being by reducing inflammation and supporting immune function.

When adopting the AIP diet, it is essential to focus on nutrient-dense foods that promote gut healing and reduce inflammation. It can often be difficult to find convenient and delicious products that are 100% AIP compliant. Kerry and I created eat G.A.N.G.S.T.E.R. to provide you with baking mixes that are not only AIP compliant, but give you the feeling of freedom and joy you love while helping you stay consistent with a therapeutic diet. Our quick bread, pancake/waffle, flatbread, cookie and cake and frosting mixes are easy to make and help keep you on track while on your health journey!

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