5 Sneaky Ingredients to Avoid on AIP (and Where They Hide)
So you're doing AIP... and suddenly your grocery store feels like a minefield.
If you’re following the Autoimmune Protocol (AIP), you already know it’s not just about cutting gluten or skipping dairy. The AIP diet eliminates specific foods known to irritate the immune system—but some of the biggest culprits are hiding in plain sight.
To help you navigate the ingredient-label labyrinth, here are five AIP forbidden foods to look out for—and where they tend to sneak in.
1. Seed Oils
Where they hide: Salad dressings, mayo, “healthy” snacks, roasted nuts
Seed oils like canola, soybean, sunflower, and safflower are not allowed on AIP. Why? They’re highly processed and can trigger inflammation, especially for people with autoimmune conditions.
AIP tip: Look for avocado oil, coconut oil, or olive oil instead—or skip the guesswork and go with AIP-compliant meals that never use seed oils.
2. Nightshades (aka the sneakiest food group)
Where they hide: Spice blends, sauces, soups, even “no-tomato” marinara
Nightshades include tomatoes, peppers, eggplant, and white potatoes. But the real problem? They’re in everything. Most spice blends (think paprika, chili powder, cayenne) are nightshade-heavy.
AIP tip: Stick to herbs like basil, oregano, and thyme—or find sauces that skip tomatoes altogether (yes, we make one: No Tomato Marinara).
3. Eggs
Where they hide: Baked goods, meatloaf, salad dressings, sauces
Eggs might seem like a basic breakfast food, but on AIP, they’re off-limits—yolks and all. They’re a common allergen and can trigger autoimmune flare-ups.
AIP tip: Look out for egg-based mayo and baked goods. Many AIP recipes use gelatin or arrowroot as a binder instead.
4. Dairy (even the “clean” kind)
Where they hide: Ghee, protein powders, chocolate, baked goods
Even if you’ve already ditched milk, dairy hides in all kinds of places—like protein bars, creamy sauces, and even some Paleo-labeled foods. AIP removes all dairy, including butter and ghee.
AIP tip: Coconut milk is your creamy go-to, and collagen protein is usually a safer bet. Or, browse our AIP-friendly meals that keep it all 100% dairy-free.
5. Legumes
Where they hide: “Gluten-free” snacks, sauces, hummus, protein powders
Chickpeas, lentils, soy, and peanuts are all legumes—and all are off-limits on AIP. But they still show up in snacks labeled gluten-free or plant-based.
AIP tip: Always double-check labels, especially on anything shelf-stable. And if you want to skip the reading altogether, we’ll just say… we’ve got meals for that.
👉 Explore AIP Meals Made Without the Sneaky Stuff
Final Thoughts: Stick With Real Food That’s Actually AIP
The AIP elimination phase is tough enough without playing ingredient detective at every meal. That’s why we create meals that follow the protocol—no sneaky ingredients, no compromises.
Eat well, heal well, and feel better (without the label-reading anxiety).
Get AIP-Compliant Meals Delivered →
