20 Vegetarian AIP Recipes (2024)

FAQs

What vegetarian foods are AIP friendly? ›

A common selection would include alfalfa sprouts, artichoke, asparagus, avocado, baby spinach, beetroot or beet greens, bok choy, broccoli/broccolini, Brussels sprouts, cabbage of any colour, carrots of any colour, cauliflower, celeriac, celery, chard, cucumber, dandelions, endive, fennel, garlic, ginger, Jerusalem ...

Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

Corn should be avoided on autoimmune diets. For those of you who can enjoy corn, you may think microwave popcorn is a quick, healthy snack. Think again! Popcorn can also be loaded with chemicals.

Garlic. Another food I recommend you add to your AIP diet is garlic. Garlic is a prebiotic, so it feeds good bacteria in your gut. This can be helpful if you're suffering from an autoimmune disease because your gut and your immune system link together.

The foods to avoid on the AIP diet include the following: Dairy products (including milk, cream, butter, yogurt, and cheese) Legumes (including beans, soybeans, peanuts, and lentils)

The AIP diet resembles the paleo diet, both in the types of foods allowed and avoided, as well as in the phases that comprise it. Due to their similarities, many consider the AIP diet an extension of the paleo diet — though AIP may be seen as a stricter version of it.

If you are starting on your AIP journey, it is recommended to remove all coffee and caffeine from your diet in the elimination phase.

Oatmeal is such a classic breakfast option, and you shouldn't have to miss out just because you're on the AIP diet! This oatmeal is modified to be AIP compliant with spaghetti squash and coconut.

Canned tuna in extra virgin olive oil, is one of those #bloodyfabulous, AIP-friendly pantry staples. It's an inexpensive and easy way to add more fish to your diet, even if you're not a the biggest fan of fish recipes (<– like me!)

Cauliflower Rice or Plantain Rice

Looking for a rice substitute? Look no further than riced cauliflower or riced plantain.

Is almond milk OK on AIP diet? ›

Oat, hemp seed, almond, flaxseed, and cashew milks are not AIP-compliant because they come from nuts and seeds. Still, they are a better option than cow's milk to heal your gut and reduce symptoms.

oils (avocado, coconut and olive oil are permitted) processed food, preservatives and additives. spices derived from peppers and seeds, such as paprika and coriander. sugars and artificial sweeteners (honey or maple used sparingly is permitted)

You should also avoid certain medications during this phase, namely non-steroidal anti-inflammatory drugs (NSAIDs), like ibuprofen. So what should you eat? The diet focuses on eating fresh produce. You can also eat meat and fish, bone broth, avocado, honey, vinegars, fresh herbs, sweet potatoes, and more.

Lean ground proteins including turkey, chicken, and beef. Fish rich in omega-3 fatty acids such as salmon and trout. Other fish you can buy include cod, haddock, tilapia, and tuna. Seafood, including shrimp and scallops.

Fruits & Vegetable-like Fruits with Seeds

This is often an area of concern for folks trying to carefully comply with the elimination phase of AIP. Foods like berries, kiwis, watermelon, pomegranate, cucumber, zucchini, and even bananas or plantains are not a problem, mainly because we don't really chew these seeds.

Foods You CAN Eat on the AIP Diet

For example, people on the paleo diet can eat tomatoes and nuts; foods that are restricted from the autoimmune protocol. Leafy green vegetables (spinach, endive, herbs, etc.) Cruciferous vegetables (broccoli, cauliflower, kale, etc.)

Core AIP excludes all beans and legumes like chickpeas, green beans, peanuts, peas, soybeans and all soy derivatives like tofu and soy sauce. Modified AIP excludes peanuts, soybeans and all soy-based foods and products, but allows beans and other legumes.

Hummus is a universally liked snack food. But, a traditional hummus is made with garbanzo Beans and tahini, both of which aren't AIP, because of the inflammatory potential.

Anti-inflammatory diets typically prioritize, whole fruits, vegetables, and grains, while limiting processed food, alcohol, and red meat.