Dr. Sarah Ballantyne, aka The Paleo Mom, published updates to the Autoimmune Protocol in 2019. These updates mostly focused on gut health superfoods and the order in which you can bring back foods you had to remove from your diet during the elimination phase.
You can learn more about those updates in this blog post.
It turns out that some very specific foods have been identified and shown to not only support gut health and diversity of the gut microbiome, but they also modulate the immune system and improve the integrity of the gut barrier!
I invite you to familiarize yourself with the list, making sure you add these gut-health superfoods to your meals as much as possible! You also have the option to download my free mini ebook on AIP Gut Health Superfoods.
Benefits of AIP superfoods
- Increased microbial diversity in the gut
- Support the growth of good probiotics strains (such as Lactobacillus and Bifidobacterium)
- Rich in nutrients
- Improve the integrity of the gut barrier
- Reduce leaky gut syndrome
- Improve immune regulation
AIP superfoods you can add to your diet during the elimination phase of AIP:
- AIP-compliant vegetables and fruit: eat a wide variety and seasonal!
- Roots and tubers: such as acorn squash, butternut squash, carrot, cassava, celeriac, delicata squash, Jerusalem’s artichoke, jicama, kabocha squash, lotus root, parsnip, pumpkin, spaghetti squash, sweet potatoes, taro, yams.
- Cruciferous vegetables: such as arugula (or rocket), bok choy, broccoli, Brussels sprouts, cauliflower, collard greens, horseradish, kale, kohlrabi, and radishes.
- Alliums: such as chives, garlic, leek onions, pearl onion, scallion, shallot, and wild leek.
- Mushrooms: such as boletus, button mushrooms (Cremini, baby Bella, etc), chanterelle, king trumpet, lion’s mane, more, oyster mushrooms, and shiitake.
- Leafy greens: such as arugula, beet greens, bok choy, endive, kale, mache, Nappa cabbage, radicchio, spinach, purslane, Swiss chard, watercress.
- Rosaceae or apple family: such as apple, apricot, cherry, crabapple, nectarine, peach, pear, plum, and quince.
- Berries: such as acai, blackberry, blueberry, cranberry, currant, elderberry, gooseberry, grape, lingonberry, raspberry, and strawberry.
- Citrus: such as blood orange, Buddha’s hand, clementine, grapefruit, kumquat, lemon, lime, orange, and tangerine.
- Extra virgin olive oil
- Honey
- Green & black tea
- Edible insects: such as ant, bamboo worm, bee larvae, centipede, cicada, cockroach, cricket dragonfly, dung beetle, grasshopper, locust, and silkworm.
- Bone broth
- Fish
- Shellfish
- Fermented foods: such as beet kvass, coconut milk kefir and yogurt, kombucha, raw/unpasteurized/Lacto-fermented vegetables and fruit, sauerkraut, and water kefir.
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