So you’re a vegan or vegetarian doing the AIP diet (congratulations on taking this step to take control of your health!) And you’re probably wondering not only “what can I eat on the vegan AIP diet?” but also “what foods should I avoid while doing the vegan AIP diet?” Here’s what you need to know.
For the question of what you can eat on a vegetarian or vegan AIP plan, see our List of Foods You Can Eat While on a Vegan AIP Diet. As far as what to avoid, keep reading.
Fortunately for you, as a vegan you are already avoiding some of the big ones: meat, fish, poultry, shellfish, eggs, and dairy – basically any animal products. In some ways this is going to make it easier for you to do a vegan AIP diet, as you are already used to shopping and cooking in a way that avoids all of these otherwise standard ingredients and foods. However it may surprise you to know that even carnivores and omnivores have to avoid eggs and dairy while doing the SAIP (Standard AIP) diet! Yes, it turns out that these things can be bad news for anybody.
Some of the things you should avoid while following a vegan AIP diet may not make much sense to you unless you look into the science behind it, such as nightshade vegetables and fruits, which include eggplant, tomatoes, potatoes, peppers, and goji berry. The reason to avoid nightshades is that they contain compounds that can trigger and exacerbate inflammation. According to Dr. Sarah Ballantyne, arguably the mother of the AIP diet, nightshades contain lectins which can increase intestinal permeability, and also saponins which can contribute to leaky gut.
In fact, all of the AIP diet no-nos are to be avoided for much the same reason: they contain something or somethings that contribute to inflammation, or gut issues, or both.
Here is a list of those foods. If you think that we have missed any, drop us a comment and let us know!
List of Foods to Avoid on the Vegan AIP Diet
All Animal ProductsIncluding animal derived ingredients All GrainsIncluding flours and other items made from grains such as bread, crackers, etc… This means all grains, not just wheat, rye, and barley, but also oats, rice, wild rice, and any other grain. For permissible flours see our list of allowed foods here. All NutsIncluding nut butters and nut milks. Yes, this means all, including peanuts which are a legume, but you have to avoid legumes too. All SeedsIncluding seed butters (such as tahini), all oil from seeds, and any ‘spices’ and seasonings made with seeds. All Beans and LegumesIncluding: |
All AlcoholYes, all. All Nightshades and Things Containing NightshadesIncluding: All Peppers (except for black, white, and pink pepper, although Ballantyne says to omit them too at first) BeveragesCoffee |
SpicesAll spices that are made from seeds, whether whole or ground, including: SweetenersAll Artificial Sweetners OilsAny oil or margarine made from nuts, seeds, grains, or legumes, including: Canola Oil MiscChlorella |
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