Shopping Essentials for Beginners
Embracing the AIP Lifestyle
The Autoimmune Protocol (AIP) is a specialized diet designed to help manage autoimmune diseases by reducing inflammation and healing the gut. Embracing the AIP lifestyle involves eliminating certain foods that can trigger inflammation and reintroducing them gradually to identify any that cause symptoms. If you're new to AIP, navigating grocery shopping can be daunting. This guide will help you stock your pantry with essentials to support your journey.
Understanding the AIP Diet
The AIP diet focuses on nutrient-dense, anti-inflammatory foods. It eliminates:
Grains
Legumes
Dairy
Refined sugars
Eggs
Nuts and seeds
Nightshade vegetables (e.g., tomatoes, peppers, eggplants, potatoes)
Processed foods and oils
Certain food additives
Instead, the diet emphasizes:
Vegetables (excluding nightshades)
High-quality meats and fish
Organ meats
Bone broth
Fermented foods
Healthy fats
Certain fruits
Herbs and spices (excluding nightshade spices)
Essential AIP Pantry Staples
Vegetables
Vegetables are the cornerstone of the AIP diet. Aim for various colors and types to ensure you get a wide range of nutrients.
Leafy greens: Spinach, kale, Swiss chard
Cruciferous vegetables: Broccoli, cauliflower, Brussels sprouts
Root vegetables: Sweet potatoes, carrots, beets
Squash: Butternut, acorn, spaghetti squash
Fruits
While fruits should be consumed in moderation due to their sugar content, they are still a valuable part of the AIP diet.
Berries: Blueberries, strawberries, raspberries
Apples and pears
Bananas (preferably green for lower sugar content)
Avocados (a great source of healthy fats)
Meats and Fish
High-quality, unprocessed meats and fish are vital for protein and essential nutrients.
Grass-fed beef
Pasture-raised, antibiotic free poultry
Wild-caught fish (e.g., salmon, sardines, cod)
Organ meats (e.g., liver, heart)
Bone Broth
Bone broth is rich in collagen and other nutrients that support gut health.
Homemade bone broth (from chicken, beef, or fish bones)
Store-bought bone broth (ensure it's AIP-compliant)
Healthy Fats
Healthy fats are essential for energy and overall health.
Coconut oil and coconut milk
Olive oil
Avocado oil
Animal fats (e.g., lard, tallow)
Fermented Foods
Fermented foods provide beneficial probiotics for gut health.
Sauerkraut (ensure it's free from non-AIP ingredients)
Kimchi (check for non-AIP ingredients)
Coconut yogurt
Herbs and Spices
Herbs and spices can add flavor to your meals without triggering inflammation.
Ginger
Turmeric
Garlic
Basil, oregano, thyme, rosemary
Natural Sweeteners
If you need a touch of sweetness, opt for natural sweeteners in moderation.
Honey
Maple syrup
AIP-Compliant Snacks
Having snacks on hand can help you stay on track.
Plantain chips (made with AIP-compliant oil)
Seaweed snacks
Dehydrated vegetables
Tips for Successful AIP Shopping
1. Plan Your Meals: Planning your weekly meals can help you create a detailed shopping list, ensuring you get everything you need and avoid impulse buys. Made Whole by Christina Curp is a great cookbook with AIP protocols and can be found online.
2. Read Labels: Always read labels carefully to avoid non-compliant ingredients like refined sugars, additives, and nightshades.
3. Shop the Perimeter: Most whole, unprocessed foods are found around the grocery store's perimeter. Focus your shopping in these areas.
4. Buy in Bulk: Purchasing items like meat, vegetables, and healthy fats in bulk can save money and ensure you always have AIP-compliant foods.
5. Use Online Resources: Many online retailers offer AIP-compliant products that may be hard to find in local stores.
6. Support Local Farmers: Farmers' markets and local farms can be excellent sources of fresh, high-quality produce and meats.
Conclusion
Embracing the AIP lifestyle can be challenging at first, but with the right shopping strategies, you'll find it easier to stick to the diet and enjoy a variety of delicious, nutrient-dense foods. Remember to focus on whole, unprocessed foods, read labels carefully, and plan your meals to ensure success on your AIP journey.
Consult with a healthcare provider or a registered dietitian for personalized advice, especially if you have specific health concerns or conditions.
At Blue Skye, we recognize a healthy gut's vital role in overall well-being. This is why we incorporate it into our care model. We provide straightforward, affordable, and easy-to-follow guidelines to heal and maintain a healthy gut!
Check out our website or click the links below for more about gut health and our Blue Skye Body program.
