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The following AIP Low-FODMAP Food List serves as a guideline for daily eating and grocery shopping. Use the free printable to post a list of compliant foods where it’s easy to see. Bring it with you to the grocery store, or use it to create your shopping list.
You can even make notes on it about which foods are causing symptoms or which foods are digesting well.
I find the hardest part of doing a diet like this is: getting an accurate list. It can be confusing how the Low-FODMAP lists vary.
I have tried to make this the most complete list of AIP Low-FODMAP foods available. I’d like this resource to be comprehensive and to provide the most foods possible to enjoy.
What is the point of an AIP Low-FODMAP diet
The AIP diet is an elimination diet, designed to reduce inflammation and reverse autoimmunity.
To learn in detail about what a low-FODMAP diet is, read this article. In short, FODMAP stands for Fermentable, Oligo-, Di-, Mono-saccharides And Polyols.
It consists of groups of certain types of carbohydrates that cause GI symptoms. The Low-FODMAP diet is an elimination diet that’s often effective for treating gut-related symptoms.
I used a Low-FODMAP diet for one year, but I saw improvements in my symptoms and reintroduced some foods after just 2 weeks. So FODMAP eating is very productive and encouraging.
Having been there, I know what it’s like to reintroduce super small amounts of certain foods … and to have to wait on other foods for a long time before reintroducing. Yet, I love that this diet can truly bring improvement so quickly.
For me, I needed to address bloating.
You may choose an AIP Low-FODMAP diet for a combination of symptoms, including autoimmune related issues, inflammation, gas, constipation, diarrhea, bloating or stomach pain.
AIP Low-FODMAP Food Lists
One thing that’s important to note is individual bodies vary in their reactions to foods. But certain foods are the ones that will cause bloating or other symptoms, if there’s going to be an issue.
Under the Vegetables heading, I have listed veggies that are definitely okay, and others to eat in smaller amounts and to gauge if they’re right for you.
Personally, I had some produce items I could eat in small measure or reintroduce on the sooner side and other veggies that I had to wait a whole year before I could reintroduce.
So listen to your body, and use the list as your guide. If you’d like to know how to start an AIP Low-FODMAP diet, just look below the food lists for some quick tips.
AIP Low-FODMAP Meats
Organic or pasture-raised meat: beef, buffalo, chicken, duck, turkey, pork, including bacon, lamb
Seafood: canned albacore tuna, canned salmon, fresh fish, shellfish
AIP Deli meats in smaller quantities: Applegate farm cured meat (nitrate-free, humanely raised). Pederson’s Farms and Hempler’s may also be fine for you. Try them in small amounts. This category of meats is not usually on Low-FODMAP food lists, but I really like to help people find realistic solutions to their food restrictions, and I had no symptoms with these.
So, again, try them in small amounts, or try reintroducing them after 2 to 6 weeks, and see how you do.
Feel free to leave a comment in the Comments section below this article to share your experience.
AIP Low-FODMAP Vegetables
Don’t overdo any of these veggies individually, unless you first look them up and find there are no issues with larger amounts. Many of them are more appropriate in a medley of vegetables. For example, up to half a cup of cooked bok choy is gentle, but more is not.
- bamboo shoots
- bok choy
- ginger root
- the green part of green onions
- herbs, fresh (most of them)
- leafy greens, including kale
- pumpkin (1/3 cup or less)
- water chestnuts
Foods that work for some people or in smaller amounts, so start slowly on these (after 2 to 6 weeks):
- beets (only very small amounts)
- Brussels sprouts
- garlic (only small amounts)
- sweet potatoes
- all winter squash
AIP Low-FODMAP Fruits
All fruits should be eaten in moderation on this combined diet.
- bananas (need to be unripe)
- berries (except blackberries)
- coconut (may affect some, so observe to see how you do)
- plantains (green)
AIP Low-FODMAP Miscellaneous foods
- apple cider vinegar (for some)
- asafoetida powder (great alternative to garlic and onion powders)
- avocado oil (unrefined)
- homemade broth
- cassava flour
- coconut aminos
- coconut oil (unrefined)
- coconut yogurt
- extra-virgin olive oil
- if it’s successfully reintroduced on AIP: ghee
- green banana flour
- most AIP-compliant spices and dried herbs, as long as they are pure (no other ingredients)
- maple syrup
- natural olives only (no ferrous gluconate, no vinegar, just olives, salt and olive oil)
- onion powder (small amounts of dried onion may be okay for some)
- plantain flour
- red palm oil (sustainably harvested)
- sea salt (must be “sea salt”)
- tapioca flour
- tea (for some)
- tiger nut flour
- tiger nut yogurt
- sweet potato flour (in small amounts)
How to start an AIP Low-FODMAP diet
Start this combo diet for 2 to 6 weeks. During that time, you will likely see some encouraging improvements if high-FODMAP foods are a problem for you.
After that, you’ll be able to try adding in a few foods, one a time, in small amounts. Give each new food 3 days, to be sure of symptoms, before trying to increase that food or before trying another new food.
You might also like to use Monash University’s app (here), which can be helpful for low-FODMAP information, if you already know or have a list of AIP guidelines.
Print the Free AIP Low-FODMAP Food List HERE.
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