✅ BASIC PRINCIPLES
Eliminate (Phase 1):
❌ Grains
❌ Dairy
❌ Legumes
❌ Refined sugar
❌ Eggs
❌ Nuts & seeds
❌ Nightshades (tomato, potato, brinjal, capsicum)
❌ Processed foods
❌ Seed oils
Focus On:
✔ Vegetables (except nightshades)
✔ Grass-fed meats
✔ Wild fish
✔ Organ meats
✔ Fermented foods
✔ Bone broth
✔ Healthy fats (coconut, olive oil)
✔ Low-sugar fruits
🌿 A–Z AUTOIMMUNE PROTOCOL FOOD GUIDE
Each alphabet includes:
• Benefits
• Preparation
• Best Time to Eat
• Food Combining Guidance
A – Avocado
• Anti-inflammatory healthy fats
• Slice fresh or mash with sea salt & lemon
• Morning or lunch
• Combine with greens, fish, chicken
• Avoid combining with heavy starchy meals
B – Bone Broth
• Gut healing (collagen, glycine)
• Simmer bones 12–24 hours with turmeric & ginger
• Empty stomach morning OR evening
• Can combine with cooked vegetables
• Avoid mixing with fruit
C – Coconut (oil, milk, flesh)
• Anti-fungal, anti-inflammatory
• Use cold-pressed oil for cooking
• Good anytime
• Combine with vegetables, meat, stews
• Avoid excess if digestive issues
D – Duck Meat
• Rich iron & healthy fat
• Slow cook or bake
• Lunch preferred
• Combine with leafy greens
• Avoid combining with fruit
E – Extra Virgin Olive Oil
• Reduces inflammation
• Use raw over salads
• Lunch or dinner
• Combine with vegetables
• Avoid high heat cooking
F – Fermented Foods (sauerkraut, coconut yogurt)
• Gut microbiome repair
• Naturally ferment 3–5 days
• Small portion before meals
• Combine with lunch/dinner
• Avoid overuse initially
G – Grass-fed Beef
• High in zinc, iron
• Slow cook or pressure cook
• Lunch
• Combine with non-starchy vegetables
• Avoid fruit dessert after
H – Herbs (Turmeric, Ginger, Tulsi)
• Immune modulating
• Add fresh or powder in cooking
• Anytime
• Combine with all meals
• Excellent in teas
I – Indian Gooseberry (Amla)
• Vitamin C rich
• Eat raw or juice diluted
• Morning
• Combine with warm water
• Avoid with heavy protein meals
J – Jackfruit (Raw)
• Fiber rich
• Cook as vegetable curry
• Lunch
• Combine with coconut oil & greens
• Avoid sweet ripe jackfruit in elimination phase
K – Kale
• Detox support
• Steam lightly
• Lunch or dinner
• Combine with meat/fish
• Avoid raw if thyroid issues
L – Lamb
• Rich B vitamins
• Slow cook
• Lunch
• Combine with root vegetables
• Avoid fruit combinations
M – Moringa Leaves
• Nutrient dense
• Steam or sauté lightly
• Morning or lunch
• Combine with coconut oil
• Avoid excess daily
N – Non-Starchy Vegetables
(bottle gourd, ash gourd, pumpkin, snake gourd)
• Steam or sauté
• Lunch & dinner
• Combine with protein
• Best base for meals
O – Organ Meats (Liver)
• Vitamin A & iron rich
• Cook lightly, not overcooked
• 2–3 times per week
• Combine with leafy greens
• Avoid daily consumption
P – Pumpkin
• Easy digestion
• Steam or make soup
• Dinner
• Combine with fish or chicken
• Good for gut healing
Q – Quail
• Lean protein
• Steam or bake
• Lunch
• Combine with vegetables
• Avoid heavy fats
R – Root Vegetables
(Sweet potato allowed in moderation)
• Boil or steam
• Lunch preferred
• Combine with protein
• Avoid late night
S – Salmon (Wild)
• Omega-3 rich
• Bake or steam
• Lunch or early dinner
• Combine with greens
• Avoid deep frying
T – Tapioca (in moderation)
• Energy source
• Boil and cool
• Lunch only
• Combine with coconut oil
• Avoid if insulin resistance
U – Unprocessed Sea Salt
• Mineral support
• Use moderate
• All meals
• Avoid refined salt
V – Vegetables (Variety)
• 70% of plate
• Steam, sauté, stew
• Lunch & dinner
• Always combine with protein & fat
W – Water (Warm)
• Detox support
• Sip warm water
• Throughout day
• Avoid drinking large amounts during meals
X – Xanthophyll Rich Foods
(Spinach, greens)
• Steam lightly
• Lunch
• Combine with olive oil
• Avoid raw excess
Y – Yams
• Anti-inflammatory carb
• Steam or bake
• Lunch
• Combine with meat
• Avoid dinner
Z – Zucchini
• Easy digestible
• Steam or sauté
• Dinner
• Combine with fish or chicken
• Avoid raw at night
🕒 IDEAL DAILY AIP TIMING STRUCTURE
Morning (6–8 AM)
• Warm water + amla
• Bone broth (optional)
Breakfast (8–9 AM)
• Steamed vegetables + avocado
• Herbal tea
Lunch (12–1 PM)
• Protein (beef/chicken/fish)
• 2–3 vegetables
• Olive oil or coconut oil
• Small fermented food
Evening (4–5 PM)
• Herbal tea (ginger/tulsi)
Dinner (6–7 PM)
• Light protein
• Pumpkin/zucchini soup
• No heavy carbs
⚠ IMPORTANT RULES
• Eat every 4 hours
• Avoid snacking
• 12-hour overnight fasting
• Rotate proteins
• Avoid reintroduction before 30–60 days
• Manage stress & sleep
🔄 REINTRODUCTION PHASE (After 30–60 Days)
Reintroduce ONE food at a time:
Day 1 small portion
Wait 3 days
Observe symptoms
Start with:
• Egg yolk
• Ghee
• Soaked nuts
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