AIP Pantry & Fridge Staples

The Autoimmune Protocol (AIP) diet is a specialized version of the Paleo diet designed to help manage autoimmune diseases by reducing inflammation, healing the gut, and balancing the immune system. AIP eliminates potentially inflammatory foods and focuses on nutrient-dense, healing foods to optimize your gut health and manage and reduce autoimmune symptoms. Stocking your pantry and fridge with the right ingredients is essential for successfully following AIP, ensuring you always have what you need to stay compliant and nourish your body.

The Pantry Essentials: Key Staples for the AIP Diet

AIP-Friendly Fats

Healthy fats are vital for nutrient absorption and maintaining a healthy inflammatory response. They’re also a great source of energy when you’re limiting processed carbohydrates. Different fats can be used in varying preparations and each provides its own unique flavor profile. Keep your kitchen stocked with

• Coconut Oil: A versatile cooking fat and high in medium-chain triglycerides (MCTs), which support gut health and brain function.
• Avocado Oil: Heat-stable and perfect for sautéing or making salad dressings.
• Olive Oil (Extra Virgin): Use for dressings and drizzling over vegetables. Avoid extremely high heat cooking with olive oil.
• Animal Fats (Tallow, Lard, Duck Fat): These can be used for cooking and roasting. Ensure they’re sourced from grass-fed or pasture-raised animals.

Herbs and Spices (AIP-Approved)

While AIP eliminates nightshade spices (like pepper, paprika, and chili powder), you can still create flavorful meals with AIP-friendly herbs and spices.

• Turmeric: A powerful anti-inflammatory spice. Combine with black pepper (after reintroduction) or fat to enhance absorption.
• Ginger: Fresh or ground, ginger is anti-inflammatory and great for digestion.
• Dried Herbs: Basil, oregano, thyme, rosemary, and sage are excellent for flavoring meats, soups, and stews.
• Garlic & Onion Powder: These alliums add depth to your dishes and offer health benefits.
• Cinnamon: Great for both sweet and savory dishes, cinnamon adds warmth and a hint of sweetness.

Bone Broth

Bone broth is a cornerstone of AIP due to its rich content of collagen, amino acids, and minerals, which help support gut health and the immune system. Read more on the benefits of bone broth in this post

Make your own with bones from grass-fed, pasture-raised animals. You can use it as a base for soups or to sip on its own for added gut healing benefits.

Get our delicious beef bone broth delivered right to your door, no simmering required – grab yours here >>>>

Wild-Caught Canned Fish

Having a supply of canned fish provides a quick, easy, and nutrient-dense source of protein and omega-3 fats, which are critical for managing inflammation.

• Sardines: A rich source of omega-3s, calcium, and vitamin D.
• Wild Salmon: Look for wild-caught options in BPA-free cans.
• Mackerel and Anchovies: These small, oily fish are rich in anti-inflammatory omega-3s.

Coconut Products

Coconut is a staple in AIP due to its versatility and healthy fat content. Coconut products to keep on hand include:

• Coconut Milk/Cream: A dairy-free alternative that’s great for curries, soups, and smoothies. Look for BPA-free cans without added sugars or fillers.
• Coconut Flour: A useful ingredient for baking AIP-friendly breads, muffins, or pancakes.
• Coconut Aminos: A soy-free alternative to soy sauce, great for stir-fries and marinades.
• Coconut Butter/Manna: Creamier and denser than coconut oil, it can be enjoyed alone as a snack or used as a spread, in baking, smoothies, sauces and curries.

AIP Flours

Grain-free flours are essential for baking and cooking on AIP. Try some recipes with:

• Cassava Flour: A starchy flour that closely mimics wheat flour in texture, perfect for baking and thickening sauces.
• Tigernut Flour: Not actually a nut, tigernut flour is a naturally sweet flour ideal for baking.
• Arrowroot Starch: Used for thickening soups, sauces, and for coating meats to make them crispy when baked or fried.

Snacks

Having AIP-compliant snacks on hand is crucial for staying on track. Keep dried fruits (without added sugars), plantain chips, or homemade jerky in your pantry for easy grab-and-go options.

Order some delicious treats and snacks from our extensive array – grab your favorites here

Fridge and Freezer Essentials: Freshness and Protein Diversity

Grass-Fed and Pasture-Raised Proteins

A variety of high-quality proteins is crucial to AIP. Stock your fridge and freezer with options to make meal planning easier.

• Beef, Bison, Lamb, Pork, Chicken, and Turkey: Aim for grass-fed and pasture-raised to reduce exposure to hormones and antibiotics while increasing nutrient density.
• Organ Meats (Liver, Heart, Kidney): These are nutrient powerhouses, packed with B vitamins, iron, and essential fatty acids.
• Fish and Seafood: Wild-caught varieties are best, including salmon, cod, halibut, and shellfish like shrimp or mussels.

Prepping proteins ahead of time can simplify meal planning. Cook a large batch of shredded chicken, beef patties, or fish fillets, then freeze portions to reheat later. Marinate meats before freezing for even quicker prep later on.

Vegetables

A variety of vegetables provides fiber, vitamins, and minerals while supporting gut health and reducing inflammation. Make sure to focus on non-nightshade vegetables (avoid tomatoes, potatoes, bell peppers, and eggplants). Some favorites to have on hand, fresh or frozen, are:

• Dark Leafy Greens: Kale, spinach, chard, collard greens are rich in fiber, folate, and vitamins A, C, and K.
• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage, and bok choy are great for detoxification and hormone balance.
• Root Vegetables: Sweet potatoes, carrots, beets, parsnips, and turnips provide healthy carbohydrates and fiber.
• Squash: Zucchini, butternut squash, acorn squash, and spaghetti squash are nutrient-dense and versatile.
• Fermented Vegetables: Look for unpasteurized, raw and nightshade free to add a daily dose of probiotics to support gut health.

Prepare large batches of AIP-compliant meals like soups, stews, and casseroles, and store them in the fridge or freezer for easy meals throughout the week. Bone broth-based soups are especially nourishing and easy to make in bulk.

Fruits

While AIP encourages a lower-fruit approach to limit sugar intake, some fruits are incredibly beneficial and can be consumed in moderation.

• Berries: Blueberries, blackberries, and raspberries are low in sugar and high in antioxidants.
• Apples and Pears: Good sources of fiber and can be enjoyed fresh or cooked.
• Bananas and Plantains: These are great for baking or adding to smoothies for natural sweetness and prebiotic fiber.

In Summary

Following the AIP diet can be a rewarding journey for improving health and managing autoimmune conditions, but it requires preparation and thoughtful stocking of your pantry and fridge. By focusing on nutrient-dense, anti-inflammatory foods and having essential ingredients on hand, you can ensure long-term success while enjoying flavorful and satisfying meals. With the right tools and foods, your AIP kitchen can become a foundation for healing, vitality, and well-being.

Get delicious AIP meals delivered right to your door