AIP & Foods
AIP Food List
Every food in the Autoimmune Protocol, sorted into what you eat during the Core elimination phase, what returns during reintroduction, and what stays out for good. Search a food to see where it lands and why. Education, not medical advice.
Download the Core Food List (PDF) AIP Glossary
Amaranth leaves Core callaloo, chaulai, een choy
Core and especially nutrient-dense, a food to lean on during the elimination phase.
These are the tender edible leaves of the amaranth plant, a cousin of spinach and chard in the Amaranthaceae family.
Native to the Americas and now grown across the tropics; common in Caribbean, West African, South Asian, and Chinese cooking.
Amaranthaceae leaf, like spinach and chard. Nutrient-dense in vitamins A, C, and folate. The leaf is Core; amaranth the grain is not.
Nutrition. A tender leafy green rich in vitamin A, vitamin C, folate, and minerals like calcium and iron, offering more nutritional density than most cultivated greens for gut and immune support.
Cooking notes
Arugula Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A peppery leafy green in the mustard family that you eat as the leaf.
Native to the Mediterranean region and long used in Italian cooking.
Nutrition. A peppery green that brings vitamin K, calcium, and plant compounds studied for their antioxidant activity. Easy to rotate in for variety across the week's meals.
Estimated per 100 g: 25 kcal, 2.6 g protein, 3.7 g carbs, 1.6 g fiber.
Cooking notes
Beet greens Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
These are the leafy tops of the beet plant, close kin to chard and spinach, and you can eat the whole leaf and stem.
Native to the Mediterranean coast and used across European, Middle Eastern, and Italian cooking.
Dark leafy green; a standout source of vitamins A, C, K, and folate.
Nutrition. The greens attached to beets carry more vitamin K, vitamin A, and magnesium than the root itself, along with folate that supports tissue repair.
Cooking notes
Bok choy Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a Chinese cabbage with crisp white stalks and dark green leaves, a cousin of broccoli and kale.
Native to China and central to Chinese and broader East Asian cooking.
Nutrition. A mild cruciferous green that offers vitamin C, vitamin K, and folate, along with sulfur compounds that support the liver's detoxification pathways.
Estimated per 100 g: 13 kcal, 1.5 g protein, 2.2 g carbs, 1 g fiber.
Cooking notes
Broccoli rabe Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A leafy green in the Brassica family, grown for its slim stalks, leaves, and tight little buds.
Native to the Mediterranean and a staple of southern Italian cooking.
Nutrition. A bitter cruciferous green rich in vitamin A, vitamin C, and calcium, with the same sulfur compounds found in broccoli that support liver detoxification.
Cooking notes
Brussels sprout Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small leafy bud that grows in tight rows along the stalk of a cabbage-family plant.
Associated with Belgium and northern Europe, and common in European and North American cooking.
Nutrition. A cruciferous vegetable dense in vitamin C and vitamin K, with sulfur compounds that support the liver's detox pathways and a fiber content that feeds a healthy gut.
Cooking notes
Cabbage Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A dense, round head of tightly packed leaves from a cruciferous plant in the Brassica family.
Native to coastal Europe and the Mediterranean, central to European, Eastern European, Korean, and Chinese cooking.
Nutrition. A cruciferous staple rich in vitamin C and vitamin K, and traditionally fermented into sauerkraut, which adds gut-supportive probiotics to the diet.
Cooking notes
Carrot tops Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The leafy green tops of the carrot plant, an herb in the same family as parsley.
Eaten across Mediterranean, Middle Eastern, and Latin American home cooking where the whole root and top are used.
Nutrition. The leafy tops of the carrot carry vitamin K, vitamin C, and chlorophyll, an often-discarded green worth using rather than composting.
Cooking notes
Chicory Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A leafy plant in the daisy family grown for its bitter leaves, and in some varieties for its root.
Native to Europe and the Mediterranean, central to Italian, French, and Belgian cooking.
Nutrition. A bitter leafy green that stimulates digestive secretions and carries vitamin A, vitamin K, and folate.
Cooking notes
Chinese broccoli Core gai lan, kai-lan
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A leafy cabbage relative grown for its thick stems, flat blue-green leaves, and small flower buds, all of it edible.
Native to China and standard in Cantonese and broader Chinese cooking.
Brassica green, the cabbage family. Core-safe.
Nutrition. A cruciferous green related to broccoli, offering vitamin A, vitamin C, and calcium along with the sulfur compounds that support the liver's detox work.
Cooking notes
Choy sum Core yu choy
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A leafy green in the cabbage family that you eat whole, the tender stems, the leaves, and the little yellow flower buds together.
Native to China and standard across southern Chinese and Cantonese cooking.
Brassica green, the cabbage family. Core-safe.
Nutrition. A mild, sweet brassica green that offers vitamin A, vitamin C, and folate, an easy addition to the rotation of leafy vegetables.
Cooking notes
Chrysanthemum greens Core tong ho, shungiku
Core Autoimmune Protocol food, eaten freely during the elimination phase.
These are the tender leaves and stems of an annual chrysanthemum, a relative of the daisy that you eat as a leafy green.
Native to the Mediterranean and East Asia, central to Chinese, Japanese, Korean, and Cantonese cooking.
Asteraceae green, the lettuce and daisy family. Core-safe.
Nutrition. An aromatic leafy green traditional in Asian cooking, carrying vitamin A, vitamin K, and potassium along with fragrant volatile oils.
Cooking notes
Collard greens Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is a large, sturdy dark leafy green in the brassica family, the same family as cabbage.
Long established in the American South and in West African and Brazilian cooking.
Dark leafy green; a standout source of vitamins A, C, K, and folate.
Nutrition. One of the more mineral-dense greens available, offering calcium, vitamin K, and vitamin A in a form the body absorbs well when cooked with a little fat.
Cooking notes
Cress Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small, fast-growing green in the mustard family that you eat as young leaves and stems.
Native to western Asia and Europe and used in European and Middle Eastern cooking.
Nutrition. A peppery, small-leafed green rich in vitamin C, vitamin K, and vitamin A, easy to fold into salads for a nutrient boost.
Cooking notes
Dandelion greens Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
These are the leaves of the same dandelion that grows in your yard, eaten as a bitter salad green and a cooking green.
Native to Eurasia and common in Italian, Greek, and broader Mediterranean cooking.
Dark leafy green; a standout source of vitamins A, C, K, and folate.
Nutrition. A traditional bitter green long used to support liver and digestive function, and genuinely rich in vitamin A, vitamin K, and calcium.
Cooking notes
Endive Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a tight, pale chicory grown in the dark so it stays light-colored, a relative of the daisy.
Developed in Belgium and used across Belgian, French, and northern European cooking.
Nutrition. A mild bitter green offering folate, vitamin K, and vitamin A, gentle enough to eat raw in salads.
Cooking notes
Kale Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A dark leafy green in the Brassica family, and you will find it as curly, lacinato, and red.
Native to the eastern Mediterranean and Asia Minor, now common across Northern European and American cooking.
Dark leafy green; a standout source of vitamins A, C, K, and folate.
Nutrition. One of the most nutrient-dense greens on the plate, rich in vitamin K, vitamin A, vitamin C, and sulfur compounds that support the liver's detox pathways.
Estimated per 100 g: 49 kcal, 4.3 g protein, 8.8 g carbs, 3.6 g fiber.
Cooking notes
Komatsuna Core Japanese mustard spinach
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A leafy green in the cabbage family with tender leaves and slim stems.
Native to Japan and used across Japanese and other East Asian cooking.
Brassica green, the cabbage family. Core-safe.
Nutrition. A Japanese mustard green with a mild flavor, offering vitamin A, vitamin C, and calcium in a form similar to bok choy.
Cooking notes
Lettuce Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A leafy salad green that comes in loose-leaf, romaine, butterhead, and crisphead forms, all from the daisy family.
Native to the Mediterranean and western Asia, a staple across European and American cooking.
Nutrition. A hydrating, mild green that offers some vitamin A and vitamin K, best eaten alongside more nutrient-dense greens rather than relied on alone.
Estimated per 100 g: 17 kcal, 1.2 g protein, 3.3 g carbs, 2.1 g fiber.
Cooking notes
Mache Core lamb's lettuce
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small, tender salad green also called lamb's lettuce or corn salad.
Native to Europe and long grown in France, where it is a classic winter salad green.
Nutrition. A tender, nutty green also called lamb's lettuce, offering vitamin C, vitamin A, and a small amount of plant-based omega-3 fat.
Cooking notes
Malabar spinach Core basella, pui
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A climbing vine with thick, glossy leaves you use as a green, not related to true spinach.
Native to tropical Asia, common in Indian, Filipino, Chinese, and West African cooking.
Basellaceae green; not true spinach. Core-safe.
Nutrition. A tropical vining green used like spinach, carrying vitamin A, vitamin C, and iron, with a slightly mucilaginous texture some find soothing to digest.
Cooking notes
Mizuna Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A Japanese mustard green with feathery, deeply cut leaves.
Native to East Asia and common in Japanese cooking.
Nutrition. A mild, feathery Japanese green in the mustard family, offering vitamin C, vitamin K, and vitamin A.
Cooking notes
Moringa leaves Core drumstick leaves, malunggay
Core and especially nutrient-dense, a food to lean on during the elimination phase.
The small green leaves of the moringa tree, cooked and eaten as a vegetable.
Native to the foothills of the Himalayas in northern India and common in South Asian, Filipino, and African cooking.
Moringaceae leaf; nutrient-dense in vitamins A and C, calcium, and iron. Core-safe.
Nutrition. Among the most nutrient-dense leaves used as food anywhere, moringa carries plant protein, vitamin A, vitamin C, calcium, and iron in unusually concentrated form.
Cooking notes
Mustard greens Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
These are the peppery leaves of the mustard plant, a leafy green in the same family as cabbage.
Native to the Himalayan region of Asia, common in Southern US, Chinese, Indian, and African cooking.
Dark leafy green; a standout source of vitamins A, C, K, and folate.
Nutrition. A peppery cruciferous green dense in vitamin A, vitamin K, and vitamin C, with the same sulfur compounds found in broccoli and kale.
Cooking notes
Napa cabbage Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a loose-headed Chinese cabbage with pale, crinkled leaves, in the brassica family.
Native to East Asia; central to Chinese, Korean, and Japanese cooking.
Nutrition. A mild, tender cabbage offering vitamin C, vitamin K, and folate, gentler in flavor than green cabbage and easy to digest.
Cooking notes
Pumpkin leaves and tips Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The young leaves and tender shoot tips of the pumpkin plant, cooked as a green.
Common in West African, Southern African, and parts of Asian and Caribbean cooking.
Cucurbitaceae green. Core-safe; cook before eating.
Nutrition. The young leaves and vine tips of the pumpkin plant, traditional in many cuisines and rich in vitamin A, vitamin C, and folate.
Cooking notes
Purslane Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a succulent leafy plant with fleshy leaves and stems that you eat as a vegetable.
Eaten across the Mediterranean, the Middle East, Mexico, and South Asia.
Nutrition. A succulent wild green unusual for a plant food in carrying meaningful plant-based omega-3 fat, along with vitamin A, vitamin C, and magnesium.
Cooking notes
Radicchio Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a red-and-white chicory that grows into a small head, a relative of the daisy.
Northern Italy, especially the Veneto, and common in Italian cooking.
Nutrition. A deep red bitter leaf from the chicory family, offering vitamin K and the anthocyanin pigments responsible for its color, compounds studied for antioxidant activity.
Cooking notes
Sea kale Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A coastal perennial in the Brassica family, eaten for its pale young shoots and leaves.
Native to the rocky coasts of Europe, historically grown in British kitchen gardens.
Coastal Brassica. Core-safe.
Nutrition. A coastal relative of cabbage with a mild, nutty flavor, offering vitamin C and vitamin K similar to other brassica greens.
Cooking notes
Sorrel Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A leafy green herb in the buckwheat family, known for its sour leaves.
Native to Europe and Asia, common in French, Eastern European, and Caribbean cooking.
Nutrition. A tart, lemony green rich in vitamin C and vitamin A, though it carries a notable amount of oxalates, worth eating in modest amounts rather than daily.
Cooking notes
Spinach Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A tender dark leafy green from the amaranth family, where you eat both the leaf and the stem.
Native to Persia, widely used in Mediterranean, Middle Eastern, and Indian cooking.
Dark leafy green; a standout source of vitamins A, C, K, and folate.
Nutrition. A well-known source of iron, folate, vitamin K, and magnesium, though its oxalate content means it is worth rotating with other greens rather than eating exclusively.
Estimated per 100 g: 23 kcal, 2.9 g protein, 3.6 g carbs, 2.2 g fiber.
Cooking notes
Sweet potato leaves Core camote tops
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The edible leaves and tender shoots of the sweet potato vine.
A common green across West Africa, the Philippines, and East and Southeast Asia.
Convolvulaceae green, the sweet-potato family. Core-safe.
Nutrition. The leaves of the sweet potato vine, a traditional food in many cultures, offering vitamin A, vitamin C, and lutein, an antioxidant that supports eye health.
Cooking notes
Swiss chard Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A leafy vegetable in the beet family with large green leaves and edible colored stalks.
Native to the Mediterranean, long used in Italian, French, and North African cooking.
Dark leafy green; a standout source of vitamins A, C, K, and folate.
Nutrition. Rich in vitamin K, vitamin A, and magnesium, chard is one of the more mineral-dense greens available, though like spinach it carries oxalates worth balancing with variety.
Estimated per 100 g: 19 kcal, 1.8 g protein, 3.7 g carbs, 1.6 g fiber.
Cooking notes
Taro leaves Core callaloo, luau leaf, dasheen leaf
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The large heart-shaped leaves of the taro plant.
Native to Southeast Asia and used across the Pacific Islands, the Caribbean, India, and parts of Africa.
Araceae green. Core-safe, and must be cooked thoroughly to break down calcium oxalate; never raw.
Nutrition. The leaves of the taro plant, traditional in island and Southeast Asian cooking, offering vitamin A, vitamin C, and folate. They must be cooked thoroughly, as raw taro leaves irritate the mouth and throat.
Cooking notes
Tatsoi Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An Asian green in the cabbage family that grows in a flat rosette of spoon-shaped leaves.
Native to China and used in Chinese and broader East Asian cooking.
Nutrition. A mild, spoon-shaped brassica green offering vitamin A, vitamin C, and vitamin K, tender enough to eat raw or lightly cooked.
Cooking notes
Turnip greens Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
These are the leafy tops of the turnip, eaten as a green in the same family as cabbage and kale.
Long eaten across Europe, the American South, and East Asia.
Dark leafy green; a standout source of vitamins A, C, K, and folate.
Nutrition. The leafy tops of the turnip, dense in vitamin A, vitamin K, vitamin C, and calcium, often more nutritious than the root they come from.
Cooking notes
Water spinach Core kangkong, ong choy
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a semi-aquatic leafy green with hollow stems, in the morning glory family.
Native to South and Southeast Asia; common in Chinese, Filipino, Thai, and Vietnamese cooking.
Convolvulaceae green, the sweet-potato family. Core-safe.
Nutrition. A fast-growing aquatic green common in Southeast Asian cooking, offering vitamin A, vitamin C, and iron.
Cooking notes
Watercress Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
An aquatic green in the mustard family that you eat as the leaf and stem.
Native to Europe and Asia and used in English, French, and Chinese cooking.
Dark leafy green; a standout source of vitamins A, C, K, and folate.
Nutrition. A peppery aquatic green exceptionally dense in vitamin K, vitamin C, and calcium for its size, along with compounds studied for supporting the body's detoxification pathways.
Cooking notes
Artichoke Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the edible flower bud of a thistle, and you eat the fleshy bases of the leaves and the heart at the center.
Native to the Mediterranean and central to Italian, French, and Spanish cooking.
Nutrition. Rich in fiber and prebiotic inulin that feeds beneficial gut bacteria, along with antioxidant compounds that support liver function, making it a steady core vegetable during healing.
Estimated per 100 g: 53 kcal, 2.9 g protein, 11.9 g carbs, 5.7 g fiber.
Cooking notes
Asparagus Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
These are the young shoots of a perennial plant in the lily family, eaten as a green vegetable.
Native to Europe and western Asia and used across Mediterranean and European cooking.
Nutrition. Offers fiber, folate, and prebiotic inulin that supports a healthy gut microbiome, along with antioxidant compounds that make it a reliable core vegetable.
Estimated per 100 g: 22 kcal, 2.4 g protein, 4.1 g carbs, 2 g fiber.
Cooking notes
Banana flower Core banana blossom
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The large purple blossom of the banana plant, which you cook and eat as a vegetable.
Used across Southeast Asian and South Indian cooking, including Thai, Vietnamese, and Sri Lankan dishes.
Musaceae flower; banana itself is Core. Core-safe.
Nutrition. A fiber-rich flower bud used across South and Southeast Asian cooking, offering potassium and plant compounds that support digestion, earning its place as a core vegetable.
Cooking notes
Banana stem Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The tender inner core of the banana plant's stem, eaten as a vegetable.
Used in South Indian, Sri Lankan, and Southeast Asian cooking.
Musaceae stem. Core-safe; cook before eating.
Nutrition. The tender inner core of the banana plant stem, valued in South Asian cooking for its fiber and potassium content that supports digestion and earns a core place in the diet.
Cooking notes
Broccoli Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The flower head and stalk of a cruciferous plant in the Brassica family, both of them edible.
Developed from wild cabbage in Italy, now common across European, American, and Asian cooking.
Nutrition. A cruciferous vegetable rich in vitamin C, fiber, and sulforaphane, a compound studied for supporting the body's natural detoxification pathways, making it a strong core choice.
Estimated per 100 g: 34 kcal, 2.8 g protein, 6.6 g carbs, 2.6 g fiber.
Cooking notes
Broccolini Core baby broccoli
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A green vegetable with long thin stalks and small florets, a cross between broccoli and Chinese broccoli.
A modern hybrid developed in Japan, now common in American and European cooking.
Brassica or Asteraceae vegetable; same families as broccoli and artichoke. Core-safe.
Nutrition. A cross between broccoli and Chinese broccoli, offering the same vitamin C, fiber, and sulforaphane-related compounds that make cruciferous vegetables a core part of the diet.
Cooking notes
Capers Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The pickled or salted unopened flower buds of the caper bush.
Native to the Mediterranean basin, central to Italian, Sicilian, and southern French cooking.
Nutrition. Pickled flower buds that bring antioxidant flavonoids like quercetin along with a concentrated, salty flavor, earning a place as a core flavoring vegetable.
Cooking notes
Cardoon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A thistle related to the artichoke, eaten for its long celery-like stalks.
Native to the Mediterranean and used in Italian, French, and Spanish cooking.
Brassica or Asteraceae vegetable; same families as broccoli and artichoke. Core-safe.
Nutrition. A relative of the artichoke used in Mediterranean cooking, offering fiber and the same liver-supportive antioxidant compounds, making it a worthwhile core vegetable.
Cooking notes
Cauliflower Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A cool-season vegetable in the cabbage family that you eat for its dense white flower head.
Developed in the Mediterranean region and used across European, Indian, and Middle Eastern cooking.
Nutrition. A cruciferous vegetable offering fiber, vitamin C, and sulforaphane-related compounds that support the body's detoxification pathways, making it a versatile core choice.
Estimated per 100 g: 25 kcal, 1.9 g protein, 5 g carbs, 2 g fiber.
Cooking notes
Celery Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a crisp stalk vegetable, and you eat both the ribs and the leaves.
Native to the Mediterranean and marshland regions, a base vegetable in European and global cooking.
Nutrition. Offers fiber, potassium, and antioxidant flavonoids, along with a high water content that supports gentle hydration, making it a light, reliable core vegetable.
Estimated per 100 g: 16 kcal, 0.7 g protein, 3 g carbs, 1.6 g fiber.
Cooking notes
Drumstick pod Core moringa pod, saijan
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the long, slender green seed pod of the moringa tree, and it is not a legume.
Native to South Asia; a staple in South Indian and Sri Lankan cooking.
Moringaceae pod (not a legume). Core-safe.
Nutrition. The pod of the moringa tree, used widely in South Asian cooking for its fiber and plant compounds that support digestion, earning it a place as a core vegetable.
Cooking notes
Fennel Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A vegetable you eat in three parts, the bulb, the stalk, and the feathery fronds, in the carrot family.
Native to the Mediterranean and central to Italian and southern European cooking.
Nutrition. Offers fiber, potassium, and plant compounds traditionally used to ease digestion, along with a mild anise flavor that makes it a versatile core vegetable.
Estimated per 100 g: 31 kcal, 1.2 g protein, 7.3 g carbs, 3.1 g fiber.
Cooking notes
Fiddlehead fern Core ostrich fern
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the young coiled frond of the ostrich fern, picked in spring before it unfurls.
Foraged in spring across northeastern North America, also eaten in parts of East Asia.
Young fern frond. Core-safe; always cook fully before eating.
Nutrition. The tightly coiled young shoot of the ostrich fern, offering fiber and antioxidant compounds, though it must be cooked thoroughly before eating to be safe.
Cooking notes
Nopal Core cactus paddle
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the flat pad of the prickly pear cactus, eaten as a vegetable once you trim off the spines.
Native to Mexico and a staple of Mexican cooking.
Nutrition. The paddle of the prickly pear cactus, valued in Mexican cooking for its fiber and mucilage content that can have a gentle, steadying effect on blood sugar, making it a strong core vegetable.
Cooking notes
Rhubarb Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A perennial grown for its thick edible stalks, and you discard the leaves because they are toxic.
Native to Asia, long cultivated in Europe and North America for cooking.
Nutrition. A tart stalk vegetable. Only the stalk is eaten since the leaves contain oxalates that make them unsafe, and the stalk offers fiber and vitamin K as a core addition to the diet.
Cooking notes
Romanesco Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A cabbage-family vegetable with a spiraled, pointed green head, related to broccoli and cauliflower.
Associated with Italy and Italian cooking.
Brassica or Asteraceae vegetable; same families as broccoli and artichoke. Core-safe.
Nutrition. A striking cruciferous vegetable related to broccoli and cauliflower, offering the same fiber, vitamin C, and sulforaphane-related compounds that support a core place in the diet.
Cooking notes
Squash blossom Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The golden flower of squash and zucchini plants in the Cucurbitaceae family, tender enough to eat.
Used in Mexican and Italian cooking, where squash is widely grown.
Nutrition. The edible flower of the squash plant, offering a light source of vitamin C and antioxidant compounds, prized in cooking as a delicate core vegetable.
Cooking notes
Chives Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A slender herb in the onion family, the thin green leaves of the chive plant.
Native to Europe and Asia and used widely in French and Northern European cooking.
Nutrition. A mild allium that adds vitamin K and a touch of the sulfur compounds tied to detoxification support, with little of the digestive bite of stronger onions and garlic.
Cooking notes
Garlic Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The pungent edible bulb of an allium plant, made up of individual cloves.
Native to Central Asia, foundational across nearly every world cuisine.
High-FODMAP, so reduce temporarily only if you have confirmed or suspected SIBO.
Nutrition. Rich in sulfur compounds studied for calming inflammation and supporting beneficial gut bacteria, garlic earns a steady place in everyday cooking.
Estimated per 100 g: 149 kcal, 6.4 g protein, 33 g carbs, 2.1 g fiber.
Cooking notes
Garlic chives Core Chinese chives, nira, gow choy
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A flat-leaved allium in the garlic and onion family, grown for its leaves and flower stalks.
Native to China and central to Chinese, Korean, and other East Asian cooking.
Allium, in the same family as garlic and onion. Core-safe.
Nutrition. Like chives and garlic, this allium offers vitamin K and sulfur compounds that support detoxification pathways, with a milder flavor than garlic itself.
Cooking notes
Leek Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An allium related to onion and garlic that you eat for its long white and pale-green stalk.
Native to the Mediterranean and Middle East and a staple of French and British cooking.
Nutrition. A milder allium that provides vitamin K, folate, and prebiotic fiber that feeds beneficial gut bacteria.
Estimated per 100 g: 61 kcal, 1.5 g protein, 14.2 g carbs, 1.8 g fiber.
Cooking notes
Onion Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is an edible bulb in the allium family, the aromatic you build so many dishes on.
One of the oldest cultivated vegetables, foundational to nearly every world cuisine.
High-FODMAP, so reduce temporarily only if you have confirmed or suspected SIBO.
Nutrition. A prebiotic-rich allium that feeds beneficial gut bacteria and carries sulfur compounds linked to a calmer inflammatory response.
Estimated per 100 g: 40 kcal, 1.1 g protein, 9.3 g carbs, 1.7 g fiber.
Cooking notes
Ramp Core wild leek
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a wild spring onion with broad flat leaves and a small white bulb, in the allium family.
Native to eastern North America; a foraged spring vegetable in Appalachian and broader American cooking.
Nutrition. A wild allium with the same sulfur compounds and prebiotic fiber as onion and garlic, foraged for a short early spring season.
Cooking notes
Scallion Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A young, mild onion in the allium family, pulled before the bulb swells, also called green onion.
Used widely across East Asian, Southeast Asian, and Western cooking.
Nutrition. A young, mild allium offering vitamin K and a light dose of the prebiotic fiber found across the onion family.
Cooking notes
Shallot Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small allium bulb that grows in clustered cloves, milder and more delicate than an onion.
Long grown across Europe and Southeast Asia and central to French and Thai cooking.
Nutrition. A mild allium with vitamin K, some potassium, and the sulfur compounds shared across the onion family that support gut bacteria and a calmer inflammatory response.
Estimated per 100 g: 72 kcal, 2.5 g protein, 13.6 g carbs, 3 g fiber.
Cooking notes
Arrowroot Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a starch milled from the root of a tropical plant, sold as a fine white powder.
Native to tropical South America and the Caribbean and used widely as a thickener.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Arrowroot is an easily digested starch that provides gentle carbohydrate energy and works as a grain-free thickener, useful in a healing kitchen where cornstarch and wheat flour are off the table.
Cooking notes
Bamboo shoot Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The young shoot of the bamboo plant, harvested while it is still tender, before it hardens.
Central to Chinese, Japanese, Thai, and other East and Southeast Asian cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Bamboo shoots are low in calories and offer fiber and potassium along with a mild, crisp texture, a useful vegetable for adding bulk and variety to stir-fries and soups.
Estimated per 100 g: 9 kcal, 0.8 g protein, 1.7 g carbs, 0.9 g fiber.
Cooking notes
Beet Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A starchy root vegetable with edible roots and greens.
Native to the Mediterranean and used widely in European, Middle Eastern, and Eastern European cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Beets are rich in folate, manganese, and betalain pigments with antioxidant activity, and their natural nitrates support healthy blood flow, making them a nourishing addition to a healing plate.
Estimated per 100 g: 44 kcal, 1.7 g protein, 10 g carbs, 2 g fiber.
Cooking notes
Burdock Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A long, slender taproot of the burdock plant in the daisy family.
Native to Eurasia, a staple in Japanese cooking where it is known as gobo.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Burdock root is valued in traditional practice for its inulin fiber, which feeds beneficial gut bacteria, along with a mild, earthy sweetness that holds up well to roasting.
Cooking notes
Carrot Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A starchy root vegetable, the swollen taproot of the carrot plant.
Originating in Central Asia and now used in nearly every world cuisine.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Carrots supply beta-carotene, which the body converts to vitamin A, along with potassium and gentle fiber, making them one of the most reliable staples for a healing plate.
Estimated per 100 g: 35 kcal, 0.8 g protein, 8 g carbs, 3 g fiber.
Cooking notes
Cassava Core yuca
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A starchy root of a shrub that you have to cook before eating.
Native to South America, a staple across Latin America, the Caribbean, and West and Central Africa.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Cassava, also called yuca, is a starchy root that provides carbohydrate energy and resistant starch once cooked and cooled, though it must always be properly peeled and thoroughly cooked to remove naturally occurring compounds that are toxic raw.
Cooking notes
Celeriac Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The knobby swollen root of a celery variety, in the carrot and parsley family.
Native to the Mediterranean and northern Europe and common in French and German cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Celeriac offers fiber, potassium, and vitamin K with a mild, celery-like flavor, a good low-starch alternative to potatoes for those watching carbohydrate load.
Cooking notes
Chinese yam Core nagaimo, shan yao, mountain yam
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A climbing-vine tuber you eat as a starchy root, also used in Chinese herbal cooking.
Native to China and used across Chinese, Japanese, and Korean kitchens.
True yam (Dioscorea) or taro-family (Araceae) tuber. Core-safe starchy root.
Nutrition. Chinese yam is valued in traditional practice for supporting digestion, and it provides mucilage fiber along with potassium, giving it a slightly slippery texture when cooked.
Cooking notes
Daikon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a large white radish you eat as a root vegetable.
Native to East and Southeast Asia, central to Japanese, Korean, and Chinese cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Daikon radish is low in calories and rich in vitamin C and digestive enzymes, traditionally eaten alongside heavier meals to support digestion.
Cooking notes
Ginger Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the knobby underground rhizome of the ginger plant.
Native to Southeast Asia; foundational across Asian, Indian, and Caribbean cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Ginger contains gingerol, a compound with well-studied anti-inflammatory and digestive-soothing properties, making it one of the most therapeutic roots to keep on hand.
Cooking notes
Horseradish Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A pungent root in the mustard family that you grate and use as a condiment.
Native to eastern Europe and used in central and eastern European, German, and English cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Horseradish is pungent and low in calories, offering vitamin C and compounds that support sinus and digestive clearing, best used in small amounts for its intensity.
Cooking notes
Jerusalem artichoke Core sunchoke
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the knobbly tuber of a sunflower species, and despite the name it has nothing to do with the globe artichoke.
Native to North America and adopted into French and broader European cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Jerusalem artichoke, or sunchoke, is rich in inulin, a prebiotic fiber that feeds beneficial gut bacteria, though its fermentable fiber means it is worth introducing slowly to gauge tolerance.
Cooking notes
Jicama Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the round, crisp root of a Mexican vine, eaten as a vegetable.
Native to Mexico and Central America and common in Mexican cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Jicama is a crisp, low-calorie root that supplies vitamin C, potassium, and inulin fiber, refreshing eaten raw and gentle on the gut in modest amounts.
Cooking notes
Kohlrabi Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A swollen-stem vegetable in the Brassica family, and you eat both the bulb-like base and the leaves.
Developed in Northern Europe, common in German and Eastern European cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Kohlrabi delivers vitamin C, potassium, and fiber in a mild, slightly sweet bulb that works well raw or cooked.
Cooking notes
Lotus root Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The crisp, starchy underwater stem of the lotus plant, with a lacy pattern of holes when you slice it.
Native to Asia and used in Chinese, Japanese, Korean, and Indian cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Lotus root offers fiber, vitamin C, and potassium in a crisp, patterned root long used in traditional cooking, valued for its texture as much as its nourishment.
Cooking notes
Malanga Core yautia, cocoyam, tannia
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A starchy underground tuber in the taro family, with brown hairy skin and crisp flesh.
Native to tropical South America, a staple in Caribbean and Latin American cooking.
True yam (Dioscorea) or taro-family (Araceae) tuber. Core-safe starchy root.
Nutrition. Malanga is a starchy tropical root providing easily digested carbohydrate and potassium, often favored for sensitive digestive systems because its starch granules are smaller and gentler than those of potato.
Cooking notes
Parsnip Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A starchy cream-colored root vegetable, a relative of the carrot.
Native to Eurasia and a staple of traditional British and Northern European cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Parsnip supplies fiber, potassium, and vitamin C with a natural sweetness that deepens when roasted, a satisfying starchy vegetable for a healing plate.
Estimated per 100 g: 75 kcal, 1.2 g protein, 18 g carbs, 4.9 g fiber.
Cooking notes
Purple yam Core ube
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A starchy tuber in the true yam genus with vivid purple flesh.
Native to Southeast Asia, prominent in Filipino cooking and across the tropics.
True yam (Dioscorea) or taro-family (Araceae) tuber. Core-safe starchy root.
Nutrition. Purple yam, or ube, gets its vivid color from anthocyanins, antioxidant pigments also found in berries, alongside the potassium and gentle fiber typical of starchy tubers.
Cooking notes
Radish Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The crisp edible root of a plant in the cabbage family.
Native to Asia and Europe and used worldwide across many cuisines.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Radishes are low in calories and rich in vitamin C, with a peppery bite from natural plant compounds that also support digestion.
Estimated per 100 g: 16 kcal, 0.7 g protein, 3.4 g carbs, 1.6 g fiber.
Cooking notes
Rutabaga Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A root vegetable in the cabbage family, a cross between turnip and cabbage.
Originated in northern Europe and central to Scandinavian and British cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. Rutabaga provides vitamin C, potassium, and fiber in a dense, slightly sweet root that roasts well as a potato alternative.
Cooking notes
Salsify Core oyster plant
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a slender taproot sometimes called the oyster plant, because of how it tastes.
Native to the Mediterranean, used in traditional European cooking, especially French and Italian.
Asteraceae root, in the same family as sunchoke. Core-safe.
Nutrition. A root vegetable rich in inulin, a prebiotic fiber that feeds beneficial gut bacteria, plus potassium for nerve and muscle function. A gentle, easily digested starch for the compliant plate.
Cooking notes
Scorzonera Core black salsify
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a long, slender root with dark skin and white flesh, a relative of salsify in the Asteraceae family.
Native to southern Europe; used in traditional European, especially French and Belgian, cooking.
Asteraceae root, in the same family as sunchoke. Core-safe.
Nutrition. Like its cousin salsify, black salsify offers prebiotic inulin fiber to support the gut microbiome along with potassium. A mild starchy root that digests easily during healing.
Cooking notes
Sweet potato Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A starchy storage root in the morning glory family, and not a nightshade.
Native to Central and South America and used across the Americas, West Africa, and Asia.
Not a nightshade. A best-friend carb source on elimination for steady energy.
Nutrition. A standout source of beta-carotene, the plant compound the body converts to vitamin A for immune function and skin repair, plus potassium and fiber for steady digestion and blood sugar balance.
Estimated per 100 g: 90 kcal, 2 g protein, 21 g carbs, 3.3 g fiber.
Cooking notes
Tapioca Core cassava starch
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a starch pulled from the cassava root, sold as flour, pearls, or flakes.
Originates in South America and used widely in Brazilian and Southeast Asian cooking.
Starch from cassava; compliant. Some people with starch sensitivity tolerate it poorly.
Nutrition. A starch extracted from cassava root, valued mainly as a gluten-free, grain-free thickener and baking flour rather than for its nutrient content. Useful for texture, not density.
Cooking notes
Taro Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a starchy corm from a broad-leaved tropical plant, and you always cook it before eating.
Native to Southeast Asia and used across the Pacific, Asia, Africa, and the Caribbean.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. A starchy root that offers fiber, potassium, and vitamin B6, with a resistant starch fraction that behaves like fiber and supports digestive health when well cooked.
Cooking notes
Tigernut Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small edible tuber from a sedge plant, and despite the name it is not a true nut.
Native to North and East Africa and the Mediterranean, traditional in Spain and West Africa.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. A small tuber, not a true nut, prized for its fiber and resistant starch that support digestive and blood sugar balance. Its natural sweetness makes it a favorite for compliant flours and snacks.
Cooking notes
Turnip Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A starchy root vegetable in the cabbage family, with edible roots and greens.
Native to Europe and Asia, common in European, Middle Eastern, and Asian cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. A cruciferous root vegetable offering vitamin C for immune support and collagen formation, along with fiber. Its greens carry even more nutrition when included.
Estimated per 100 g: 28 kcal, 0.9 g protein, 6.4 g carbs, 1.8 g fiber.
Cooking notes
Wasabi Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The pungent rhizome of a plant in the Brassica family, grated down into a green paste.
Native to Japan and central to Japanese cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. A pungent root known for isothiocyanate compounds that give it its heat, used in small amounts more for flavor than nutrient density.
Cooking notes
Water chestnut Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The crisp underwater corm of an aquatic sedge, not a true nut.
Native to Asia and a staple in Chinese and Southeast Asian cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. An aquatic tuber valued for its fiber and potassium and its crisp texture, offering more digestive support than concentrated nutrition.
Estimated per 100 g: 97 kcal, 1.4 g protein, 24 g carbs, 3 g fiber.
Cooking notes
Yacon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A crisp tuber in the daisy family that you eat as a sweet root vegetable.
Native to the Andes of South America, traditional in Peruvian and Andean cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. A root rich in fructooligosaccharides, a prebiotic fiber that feeds beneficial gut bacteria, with a naturally sweet flavor. Supports digestive health during a healing diet.
Cooking notes
Yam Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large starchy tuber from a tropical vine, and not the same thing as a sweet potato.
Native to Africa and Asia and central to West African, Caribbean, and Pacific cooking.
Starchy root vegetable; a key carbohydrate source during elimination.
Nutrition. A starchy root that provides potassium, fiber, and manganese, offering steady energy and digestive support as a staple carbohydrate on the plate.
Cooking notes
Acorn squash Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small ridged winter squash named for its acorn shape, eaten as a starchy vegetable.
Native to North and Central America and long part of Indigenous American cooking.
Winter squash, family Cucurbitaceae. Core-safe; a steady carbohydrate.
Nutrition. A winter squash offering fiber, potassium, and vitamin C in a naturally sweet, dense flesh. A grounding Core carbohydrate that pairs well with healthy fats.
Cooking notes
Avocado Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a buttery, single-seeded fruit that you use the way you would a vegetable.
Native to south-central Mexico, central to Mexican and Central American cooking.
Nutrition. Rich in monounsaturated fat, fiber, potassium, and folate, avocado supports steady energy and a calmer inflammatory response. One of the most valuable Core foods on the Autoimmune Protocol.
Estimated per 100 g: 160 kcal, 2 g protein, 9 g carbs, 7 g fiber.
Cooking notes
Bitter melon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a warty green gourd in the cucurbit family, eaten as a vegetable.
Native to South Asia; common in Indian, Chinese, Southeast Asian, and Caribbean cooking.
Nutrition. Low in natural sugar and rich in vitamin C and antioxidant compounds, with a distinctly bitter flavor traditional in many cuisines. A Core vegetable worth acquiring a taste for.
Cooking notes
Bottle gourd Core opo, lauki, calabash
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A pale green gourd you eat young as a vegetable.
Used widely in Indian, Southeast Asian, and East Asian cooking.
Gourd, family Cucurbitaceae, the same family as cucumber, squash, and melon. Core-safe.
Nutrition. A mild, watery gourd offering hydration, fiber, and vitamin C. A gentle Core vegetable that is easy on digestion and simple to cook into soups and stews.
Cooking notes
Butternut squash Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a tan-skinned winter squash with dense orange flesh.
Native to the Americas and used across North American, Italian, and Middle Eastern cooking.
Winter squash, family Cucurbitaceae. Core-safe; a steady carbohydrate.
Nutrition. Rich in beta-carotene, fiber, and potassium, butternut squash converts to vitamin A the body can use for immune and skin health. A staple Core carbohydrate for healing meals.
Estimated per 100 g: 45 kcal, 1 g protein, 11.7 g carbs, 2 g fiber.
Cooking notes
Chayote Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a pale green, pear-shaped gourd in the squash family, eaten as a vegetable.
Native to Mexico and Central America and used across Latin American and Caribbean cooking.
Nutrition. A mild, watery squash offering vitamin C, folate, and fiber. A gentle, easy-to-digest Core vegetable that takes on the flavor of whatever it is cooked with.
Estimated per 100 g: 19 kcal, 0.8 g protein, 4.5 g carbs, 1.7 g fiber.
Cooking notes
Cucumber Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A long, watery fruit of the gourd family that you eat as a vegetable.
Native to South Asia, now used in cuisines worldwide.
Nutrition. Mostly water, cucumber offers hydration along with a small amount of vitamin K and fiber. A refreshing Core vegetable, more valuable for what it does not contain than for density of nutrients.
Estimated per 100 g: 15 kcal, 0.7 g protein, 3.6 g carbs, 0.5 g fiber.
Cooking notes
Delicata squash Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A winter squash with thin, cream-and-green striped skin you can eat.
A North American squash used in American cooking.
Winter squash, family Cucurbitaceae. Core-safe; a steady carbohydrate.
Nutrition. A winter squash with an edible skin, offering fiber, vitamin A, and potassium. A convenient Core carbohydrate that needs no peeling.
Cooking notes
Ivy gourd Core tindora, kundru, tendli
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small green climbing gourd in the Cucurbitaceae family, eaten while it is young and tender.
Native to Asia and Africa, common in Indian, Thai, and Southeast Asian cooking.
Gourd, family Cucurbitaceae, the same family as cucumber, squash, and melon. Core-safe.
Nutrition. A small tropical gourd offering fiber, vitamin A, and antioxidant compounds. A Core vegetable common in South Asian cooking, with real nutritional substance.
Cooking notes
Kabocha squash Core Japanese pumpkin
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small green winter squash, also called Japanese pumpkin.
Widely grown in Japan and central to Japanese home cooking.
Winter squash, family Cucurbitaceae. Core-safe; a steady carbohydrate.
Nutrition. Also called Japanese pumpkin, it is rich in beta-carotene, fiber, and potassium, with a naturally sweet, dense flesh. A satisfying Core carbohydrate for healing meals.
Cooking notes
Okra Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The edible green seed pod of a flowering plant in the mallow family.
Native to Africa, central to West African, Southern US, Indian, and Caribbean cooking.
Nutrition. Offers fiber, vitamin C, and vitamin K, along with a mucilage that can have a soothing effect on the digestive lining. A supportive Core vegetable, especially when gently cooked.
Estimated per 100 g: 33 kcal, 1.9 g protein, 7 g carbs, 3.2 g fiber.
Cooking notes
Olive Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The small fruit of the olive tree, cured before you eat it and pressed for oil.
Native to the Mediterranean and foundational to Mediterranean and Middle Eastern cooking.
Nutrition. Rich in monounsaturated fat and polyphenol antioxidants, olives support the body's inflammatory balance in the same way olive oil does. A flavorful Core food when cured without disallowed ingredients.
Cooking notes
Plantain Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large starchy cooking banana you eat as a vegetable, not as a sweet fruit.
Originating in Southeast Asia and central to Caribbean, West African, and Latin American cooking.
Nutrition. A starchy cooking banana rich in potassium and resistant starch that feeds gut bacteria. Green plantain becomes a Core-friendly flour and chip.
Estimated per 100 g: 122 kcal, 1.3 g protein, 31.9 g carbs, 2.3 g fiber.
Cooking notes
Pointed gourd Core parwal, parval
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small green gourd, a member of the squash and cucumber family, eaten as a vegetable.
Native to the Indian subcontinent, common in Indian, Bangladeshi, and Nepali cooking.
Gourd, family Cucurbitaceae, the same family as cucumber, squash, and melon. Core-safe.
Nutrition. Also called parwal, this mild gourd offers fiber, vitamin A, and vitamin C. A Core vegetable common in Indian cooking that is gentle on digestion.
Cooking notes
Pumpkin Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a large orange-fleshed winter squash in the cucurbit family.
Native to the Americas; used worldwide in autumn cooking and across Asian and Caribbean dishes.
Nutrition. Rich in beta-carotene, fiber, and potassium, pumpkin supports immune and skin health while providing steady, complex carbohydrate. A dependable Core food across seasons.
Cooking notes
Ridge gourd Core luffa, turai, Chinese okra
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A ridged green gourd you eat young as a vegetable.
Used in Indian, Chinese, and Southeast Asian cooking.
Gourd, family Cucurbitaceae, the same family as cucumber, squash, and melon. Core-safe.
Nutrition. Also called luffa when young, it offers fiber, vitamin C, and hydration with minimal calories. A light, easy-to-digest Core vegetable.
Cooking notes
Snake gourd Core chichinda, padwal
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a long, slender green gourd in the same family as cucumber and squash.
Native to South and Southeast Asia and central to Indian and Sri Lankan cooking.
Gourd, family Cucurbitaceae, the same family as cucumber, squash, and melon. Core-safe.
Nutrition. A long, mild gourd offering fiber, vitamin A, and hydration. A Core vegetable that works well simmered into soups and curries.
Cooking notes
Spaghetti squash Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a winter squash whose cooked flesh pulls apart into long strands.
A cultivated variety of Cucurbita, used widely in North American cooking.
Winter squash, family Cucurbitaceae. Core-safe; a steady carbohydrate.
Nutrition. A winter squash whose flesh separates into noodle-like strands, offering fiber and vitamin C. A Core carbohydrate that also serves as a grain-free pasta alternative.
Estimated per 100 g: 27 kcal, 0.6 g protein, 6.5 g carbs, 1.4 g fiber.
Cooking notes
Squash Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The fruit of gourd-family plants, split into summer types like zucchini and winter types like butternut.
Native to the Americas, central to Mexican and North American cooking and now used worldwide.
Nutrition. A broad category of summer and winter varieties offering fiber, potassium, and vitamin C in varying amounts. A versatile Core vegetable for nearly every meal.
Cooking notes
Tinda Core apple gourd, Indian round gourd
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small round green gourd in the cucumber family, eaten as a vegetable.
Native to the Indian subcontinent and used in Indian and Pakistani cooking.
Gourd, family Cucurbitaceae, the same family as cucumber, squash, and melon. Core-safe.
Nutrition. Also called apple gourd, this mild squash offers fiber, hydration, and vitamin C. A gentle Core vegetable common in Indian cooking.
Cooking notes
Winter melon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large pale gourd in the Cucurbitaceae family with mild white flesh.
Native to Southeast Asia, widely used in Chinese, Indian, and Southeast Asian cooking.
Nutrition. A mild, watery gourd low in natural sugar and offering vitamin C and hydration. A cooling Core vegetable often used in soups.
Cooking notes
Zucchini Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A soft-skinned summer squash, harvested young.
Developed in Italy from squashes brought from the Americas and now common worldwide.
Nutrition. Offers vitamin C, potassium, and fiber in a mild, versatile vegetable. A Core staple that adapts easily into noodles, fritters, and side dishes.
Estimated per 100 g: 17 kcal, 1.2 g protein, 3.1 g carbs, 1 g fiber.
Cooking notes
Acai Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The dark purple berry of a palm, usually sold as frozen pulp or powder.
Native to the Amazon basin of Brazil, traditional in northern Brazilian cooking.
Nutrition. A deep-purple Amazonian berry known for its concentrated anthocyanin antioxidants, the plant compounds linked to a calmer inflammatory response.
Cooking notes
Bilberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small dark wild berry closely related to the blueberry.
Native to northern Europe and used in Scandinavian, British, and Eastern European cooking.
Nutrition. A close relative of the blueberry, rich in the same anthocyanin antioxidants that support eye and blood vessel health.
Cooking notes
Blackberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A clustered berry that grows on a bramble in the rose family.
Native to temperate Europe, Asia, and the Americas and common in European and North American cooking.
Nutrition. Rich in fiber and anthocyanin antioxidants that support a calmer inflammatory response and steady digestion.
Cooking notes
Blueberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small blue-purple berry that grows on a shrub in the heath family.
Native to North America, widely used in North American and European cooking.
Nutrition. One of the richest sources of anthocyanin antioxidants among common fruits, with fiber that supports steady blood sugar and digestion.
Cooking notes
Camu camu Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is a small, sour reddish berry from an Amazonian shrub in the myrtle family.
Native to the flooded rainforests of the Amazon basin in Peru and Brazil.
Myrtaceae berry; one of the highest natural vitamin C sources. Core-safe, usually used as a tart powder.
Nutrition. An Amazonian berry exceptionally rich in vitamin C, among the most concentrated natural sources known, supporting immune function and collagen formation.
Cooking notes
Cloudberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small amber berry in the rose family, in the same genus as the raspberry.
Native to northern boreal and Arctic regions and central to Nordic cooking.
Rosaceae berry, in the same genus as raspberry (Rubus). Core-safe.
Nutrition. A northern berry rich in vitamin C and antioxidant compounds, traditionally eaten fresh or preserved through short arctic summers.
Cooking notes
Cranberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small, tart red berry that grows on low vines in a bog.
Native to North America and tied to North American and especially New England cooking.
Nutrition. Tart and lower in sugar than most fruit, cranberries carry antioxidant compounds studied for supporting urinary tract health.
Cooking notes
Currant Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
These are small, tart berries that grow in clusters on a shrub, and you find them in red, white, and black.
Native to Europe and northern Asia and common in northern and eastern European cooking.
Nutrition. Rich in vitamin C and anthocyanin antioxidants, currants bring a tart flavor and a strong nutrient profile for their size.
Cooking notes
Elderberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Small dark berries from the elder shrub, and you only eat them cooked, since raw they are unpalatable and mildly toxic.
Native to Europe and North America, traditional in European country cooking.
Nutrition. Known for antioxidant and immune-supportive compounds, though elderberries must be cooked before eating.
Cooking notes
Gooseberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small, round, translucent berry from a thorny shrub.
Native to Europe and Asia, common in British and Northern European cooking.
Nutrition. Tart and rich in vitamin C and fiber, gooseberries support steady digestion and immune function.
Cooking notes
Grape Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small round fruit that grows in clusters on a vine, eaten fresh or dried.
Native to the Mediterranean and western Asia, central to European and Middle Eastern cooking.
Nutrition. Grapes carry some antioxidant compounds in their skins along with natural sugars, best eaten in modest amounts given their sugar content.
Estimated per 100 g: 69 kcal, 0.7 g protein, 18.1 g carbs, 0.9 g fiber.
Cooking notes
Huckleberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small dark wild berry, a close relative of the blueberry.
Native to North America, especially the Pacific Northwest and mountain West.
Nutrition. A wild relative of the blueberry, carrying similar anthocyanin antioxidants that support a calmer inflammatory response.
Cooking notes
Lingonberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small tart red berry from a low evergreen shrub, related to the cranberry.
Native to northern Europe and the boreal forests, central to Scandinavian cooking.
Nutrition. A tart Nordic berry rich in antioxidant compounds and fiber, traditionally preserved for use through winter.
Cooking notes
Loganberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A cane berry that is a cross between a blackberry and a raspberry.
Bred in California in the late 1800s and grown in temperate regions for fresh use and preserves.
Nutrition. A blackberry-raspberry hybrid carrying the fiber and anthocyanin antioxidants typical of bramble berries.
Cooking notes
Mulberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A soft, elongated berry that grows on mulberry trees.
Native to Asia, with white mulberry from China and black mulberry from western Asia, used across Asian and Mediterranean cooking.
Nutrition. Rich in vitamin C, iron, and antioxidant compounds, mulberries offer a sweet flavor along with steady fiber.
Cooking notes
Muscadine Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a thick-skinned grape that grows wild in the warm Southeastern US.
Native to the Southeastern United States, central to Southern American foodways.
Nutrition. A thick-skinned Southern grape especially rich in the antioxidant compounds concentrated in its skin and seeds.
Cooking notes
Oregon grape Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small, dusky-blue tart berry from an evergreen shrub, and despite the name it is not a true grape.
Native to western North America, including the Pacific Northwest.
Nutrition. Not a true grape but a tart, antioxidant-rich berry, more often used medicinally than eaten as a food staple.
Cooking notes
Raspberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An aggregate berry in the rose family, made of many small drupelets.
Native to Europe and northern Asia and used across European and North American cooking.
Nutrition. High in fiber relative to its sugar content, with anthocyanin antioxidants that support a calmer inflammatory response.
Cooking notes
Salmonberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is an orange-to-red relative of the raspberry, in the rose family.
Native to the Pacific coast of North America and long eaten by Indigenous peoples of the region.
Nutrition. A Pacific Northwest native berry offering vitamin C and fiber, similar in nutrition profile to raspberry.
Cooking notes
Sea buckthorn Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
These are small, bright orange berries from a thorny shrub.
Native to Europe and Asia and used in Northern European, Russian, and Central Asian cooking.
Nutrition. An unusually nutrient-dense berry rich in vitamin C and one of the few plant sources of omega-7 fatty acids, supportive of mucous membrane health.
Cooking notes
Strawberry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A soft red berry in the rose family, grown for its sweet flesh and the tiny seeds across its surface.
The common garden strawberry was bred in Europe from American species, now grown worldwide.
Nutrition. Rich in vitamin C and antioxidant compounds, with a favorable balance of sweetness and fiber.
Cooking notes
Apple Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A tree fruit in the rose family, one of the most widely grown fruits there is.
Originating in Central Asia and grown and used worldwide.
Nutrition. An apple's pectin fiber feeds beneficial gut bacteria and supports steady digestion, and its skin carries polyphenols with antioxidant activity. A reliable, well tolerated fruit.
Estimated per 100 g: 52 kcal, 0.3 g protein, 14 g carbs, 2.4 g fiber.
Cooking notes
Apricot Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small stone fruit with velvety skin from a tree in the rose family.
Native to Central Asia and China, common in Mediterranean and Middle Eastern cooking.
Nutrition. Rich in beta-carotene for immune and skin support, plus potassium and fiber. A nutrient-forward stone fruit that is easy on a healing gut.
Cooking notes
Cherry Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small stone fruit that comes in both sweet and sour types.
Native to Europe and Asia and used across European and Middle Eastern cooking.
Nutrition. Cherries carry anthocyanins, the deep red pigments with antioxidant activity linked to lower inflammation, along with vitamin C. A naturally sweet way to support recovery.
Cooking notes
Medlar Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small brown pome fruit in the rose family that you eat only after it softens through bletting.
Native to southwest Asia and southeastern Europe, traditional in old European cooking.
Rosaceae fruit, in the same family as apple and pear. Core-safe.
Nutrition. A lesser known relative of the apple and pear, offering fiber and vitamin C along with antioxidant compounds typical of the Rosaceae family.
Cooking notes
Nectarine Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A smooth-skinned stone fruit, which is really just a kind of peach.
Native to China and grown across temperate regions and the Mediterranean.
Nutrition. A smooth-skinned stone fruit offering vitamin C, potassium, and beta-carotene, supporting immune function and steady hydration during recovery.
Cooking notes
Peach Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A juicy stone fruit in the rose family.
Native to China and used widely in Chinese, European, and American cooking.
Nutrition. Peaches provide vitamin C for immune support and collagen formation, plus potassium and a gentle fiber that most healing guts tolerate well.
Estimated per 100 g: 39 kcal, 0.9 g protein, 10 g carbs, 1.5 g fiber.
Cooking notes
Pear Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a sweet pome fruit that grows on the pear tree, a cousin of the apple.
Native to Europe and Asia, used across European, American, and East Asian cooking.
Nutrition. Pears are one of the higher fiber fruits, supporting regular digestion, and offer vitamin C and potassium in a gentle, well tolerated package.
Estimated per 100 g: 57 kcal, 0.4 g protein, 15.2 g carbs, 3.1 g fiber.
Cooking notes
Plum Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a stone fruit related to peaches, cherries, and apricots.
Cultivated widely across Europe, Asia, and the Americas.
Nutrition. Plums carry fiber and antioxidant pigments that support digestion and reduce oxidative stress, with a long traditional reputation for gentle bowel regularity.
Estimated per 100 g: 46 kcal, 0.7 g protein, 11.4 g carbs, 1.4 g fiber.
Cooking notes
Quince Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A hard, aromatic pome fruit in the rose family, related to the apple and pear.
Native to the Caucasus and used in Middle Eastern, Iberian, and Balkan cooking.
Nutrition. Quince is dense in pectin fiber, traditionally used to soothe and support digestion, along with vitamin C. It is usually cooked before eating, since raw quince is very astringent.
Cooking notes
Rosehip Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the fruit the rose leaves behind after the bloom fades, in the rose family.
Gathered across Europe, Scandinavia, and the Middle East and used in their cooking and teas.
Nutrition. The seed pod left behind after a rose blooms, rosehip is one of the richest natural sources of vitamin C along with antioxidant compounds studied for their calming effect on joint tissue.
Cooking notes
Cantaloupe Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a round melon with orange flesh and a netted rind.
Cultivated from melons of African and Asian origin and eaten worldwide.
Nutrition. An orange-fleshed melon notably rich in beta carotene, which the body converts to vitamin A, along with vitamin C. Its high water content makes it a hydrating fruit choice.
Estimated per 100 g: 34 kcal, 0.8 g protein, 8.2 g carbs, 0.9 g fiber.
Cooking notes
Honeydew Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A smooth-skinned melon in the gourd family with pale green flesh.
Part of the muskmelon group grown across the Mediterranean, Middle East, and the Americas.
Nutrition. A pale green melon that offers vitamin C and potassium in a mild, mostly hydrating package.
Cooking notes
Horned melon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A spiky-skinned melon in the gourd family with bright green, jelly-like flesh inside.
Native to sub-Saharan Africa and used in African cooking and as a novelty fruit elsewhere.
Nutrition. An unusual African melon with spiky skin and jelly-like flesh, offering vitamin C and a mild source of antioxidants.
Cooking notes
Melon pear Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small egg-shaped fruit of the pepino plant, eaten as a sweet fruit.
Native to the Andes region of South America.
Nutrition. A mild, sweet fruit related to melons, offering vitamin C and a high water content.
Cooking notes
Persian melon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large netted muskmelon, similar to cantaloupe.
Originating in Persia and grown across the Middle East and Central Asia.
Nutrition. Closely related to cantaloupe, offering a similar profile of vitamin A and vitamin C in a mostly hydrating, water-rich flesh.
Cooking notes
Watermelon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large vine fruit in the gourd family with sweet, watery red or yellow flesh.
Native to Africa, now grown and eaten worldwide in warm-season cooking.
Nutrition. A deeply hydrating fruit that carries vitamin C and lycopene, the red pigment studied for its antioxidant activity.
Estimated per 100 g: 30 kcal, 0.6 g protein, 7.6 g carbs, 0.4 g fiber.
Cooking notes
Blood orange Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A sweet orange variety with deep red flesh.
Associated with Sicily and the Mediterranean, now grown in many warm regions.
Nutrition. Rich in vitamin C and the same anthocyanin antioxidants found in berries, which give its flesh a deep red color.
Cooking notes
Buddha's hand Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A fingered citron that grows in finger-like segments and is almost all rind, with no pulp or juice.
Native to India and China and used in Chinese and Japanese cooking and for fragrance.
Nutrition. A fragrant citrus grown mostly for its zest and aromatic oils rather than juice or flesh, carrying the vitamin C typical of citrus peel.
Cooking notes
Calamansi Core calamondin
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small round citrus grown mostly for its juice, a hybrid in the same family as lemons and oranges.
Native to the Philippines and Southeast Asia, central to Filipino cooking.
Citrus (Rutaceae). Core-safe.
Nutrition. A small, tart citrus rich in vitamin C, widely used in Southeast Asian cooking for its bright acidity.
Cooking notes
Clementine Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small, seedless, easy-peel citrus, a type of mandarin.
A mandarin hybrid associated with North Africa and the Mediterranean.
Nutrition. A sweet, easy-to-peel citrus rich in vitamin C and folate.
Estimated per 100 g: 47 kcal, 0.8 g protein, 12 g carbs, 1.7 g fiber.
Cooking notes
Finger lime Core citrus caviar
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small, elongated citrus fruit whose flesh forms tiny juice pearls.
Native to the rainforests of eastern Australia and used in modern Australian cooking.
Citrus (Rutaceae). Core-safe.
Nutrition. A citrus fruit whose flesh separates into small, caviar-like beads, carrying the vitamin C typical of citrus along with a burst of tart juice.
Cooking notes
Grapefruit Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a large citrus fruit with pink, red, or white flesh.
Originated in the Caribbean and grown widely in subtropical regions including Florida and Texas.
Nutrition. Rich in vitamin C and, in the pink and red varieties, the same lycopene antioxidant found in tomatoes.
Cooking notes
Kaffir lime Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a citrus tree grown for its fragrant double leaves and bumpy-skinned fruit.
Native to tropical Southeast Asia and central to Thai, Lao, Cambodian, and Indonesian cooking.
Nutrition. Grown mainly for its intensely aromatic leaves and zest rather than its juice, used to bring citrus flavor to cooking.
Cooking notes
Key lime Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small, seedy citrus fruit, more aromatic and tart than the common Persian lime.
Native to Southeast Asia, now associated with the Florida Keys and Mexican cooking.
Nutrition. A small, tart lime rich in vitamin C, traditionally used in Florida cooking and baking.
Cooking notes
Kumquat Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small oval citrus fruit you eat whole, skin and all.
Native to China and used in Chinese and other East Asian cooking.
Nutrition. Eaten whole, peel and all, kumquats carry vitamin C in both flesh and skin along with a concentrated citrus flavor.
Cooking notes
Lemon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A bright yellow citrus fruit you reach for when you want its sour juice and aromatic zest.
Native to Asia, central to Mediterranean, Middle Eastern, and global cooking.
Nutrition. Rich in vitamin C, lemon juice also supports digestion when used to start a meal.
Cooking notes
Lime Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small green citrus fruit.
Originating in Southeast Asia and central to Mexican, Thai, and Caribbean cooking.
Nutrition. Like lemon, lime is a strong source of vitamin C and adds bright acidity that can support digestion.
Cooking notes
Mandarin Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small, loose-skinned citrus fruit that peels easily into segments.
Native to East and Southeast Asia, common across Chinese and Mediterranean cooking.
Nutrition. A sweet, easy-to-peel citrus rich in vitamin C and folate.
Cooking notes
Meyer lemon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A citrus thought to be a cross between a lemon and a mandarin or orange.
Originated in China and popularized in California cooking.
Nutrition. A sweeter, milder citrus that provides vitamin C and plant compounds supporting immune function and the absorption of iron from other foods.
Cooking notes
Orange Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A sweet citrus fruit you eat for its segments, its juice, and its zest.
Originating in southern China and Southeast Asia and used in cuisines worldwide.
Nutrition. A reliable source of vitamin C and folate, along with fiber and flavonoids that support immune function and gut health.
Estimated per 100 g: 47 kcal, 0.9 g protein, 12 g carbs, 2.4 g fiber.
Cooking notes
Orangelo Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a citrus hybrid of grapefruit and orange.
Originated in Puerto Rico, where it is grown and eaten.
Nutrition. A grapefruit-orange hybrid rich in vitamin C, carrying the same immune-supporting flavonoids found throughout the citrus family.
Cooking notes
Pomelo Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the largest citrus fruit, with a thick rind and firm segments, and it is an ancestor of the grapefruit.
Native to Southeast Asia; common in Thai, Vietnamese, and Chinese cooking.
Nutrition. The largest citrus fruit, offering vitamin C, potassium, and fiber with a milder, less acidic profile than grapefruit.
Cooking notes
Tangelo Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A citrus fruit that is a cross between a tangerine and a grapefruit or pomelo.
A cultivated citrus hybrid grown widely in the United States and elsewhere.
Nutrition. A tangerine-grapefruit cross that delivers vitamin C and folate along with the flavonoids typical of citrus fruits.
Cooking notes
Tangerine Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small, loose-skinned citrus fruit, a type of mandarin.
Originating in East Asia and named for the port of Tangier, grown across subtropical regions.
Nutrition. Easy to digest and rich in vitamin C and folate, with flavonoids that support immune function.
Cooking notes
Yuzu Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small, knobbly yellow citrus fruit, used mostly for its zest and juice.
Grown in East Asia and central to Japanese and Korean cooking.
Nutrition. An aromatic citrus used mostly for its zest and juice, contributing vitamin C and the flavonoids common to citrus fruits.
Cooking notes
Acerola Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small red tropical fruit that looks like a cherry, also called Barbados cherry.
Native to the Caribbean, Central America, and northern South America.
Nutrition. A small tropical cherry known as one of nature's richest sources of vitamin C, which supports immune function and collagen formation. A Core fruit that earns its place easily.
Cooking notes
Ambarella Core June plum, hog plum, amra
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A tropical tree fruit with firm flesh and a fibrous pit.
Native to the South Pacific and Southeast Asia, used in Southeast Asian, South Asian, and Caribbean cooking.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. Offers vitamin C and fiber in a tart, plum-like fruit. A Core option that supports digestion and immune resilience without any of the common trigger foods.
Cooking notes
Atemoya Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A tropical fruit that crosses cherimoya and sugar apple, with pale, custardy flesh.
A bred hybrid grown in tropical and subtropical regions worldwide.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. A custardy cross between cherimoya and sugar apple, offering vitamin C, potassium, and fiber. A gentle, nutrient-supportive Core fruit for someone healing from autoimmune disease.
Cooking notes
Banana Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A soft, sweet tropical fruit.
Originating in Southeast Asia and grown throughout the tropics.
Nutrition. A steady source of potassium and vitamin B6, with resistant starch in the greener stages that feeds beneficial gut bacteria. A dependable Core fruit for gut and energy support.
Estimated per 100 g: 89 kcal, 1.1 g protein, 23 g carbs, 2.6 g fiber.
Cooking notes
Black sapote Core chocolate pudding fruit
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A tropical fruit in the persimmon family with soft, dark brown flesh when ripe.
Native to Mexico and Central America, used in Mexican and Caribbean cooking.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. Nicknamed the chocolate pudding fruit, it offers vitamin C and fiber in a soft, naturally sweet flesh. A Core fruit that makes a satisfying, nutrient-supportive dessert alternative.
Cooking notes
Breadfruit Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large starchy tropical fruit you cook and eat like a vegetable.
Native to the Pacific Islands and Southeast Asia and used across the Pacific and Caribbean.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. A starchy, filling fruit rich in potassium and fiber, closer in function to a root vegetable than a sweet fruit. A grounding Core carbohydrate for someone rebuilding energy.
Cooking notes
Canistel Core egg fruit
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A tropical fruit in the sapote family with dense, dry flesh.
Native to southern Mexico and Central America and used across the Caribbean and Southeast Asia.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. Known as egg fruit for its custard-like texture, it carries vitamin A and niacin. A Core fruit that adds carotenoid support to the plate.
Cooking notes
Cherimoya Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a heart-shaped tropical fruit in the custard apple family, with creamy white flesh.
Native to the Andean valleys of South America, eaten across Latin America and Spain.
Nutrition. Offers vitamin C, vitamin B6, and fiber along with antioxidant compounds. A Core fruit whose creamy texture makes it an easy, gentle addition during healing.
Cooking notes
Coconut Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the large seed of the coconut palm, and you use its white flesh, water, milk, and oil.
Native to the tropics; central to Southeast Asian, Indian, Caribbean, and Pacific cooking.
Nutrition. Provides fats the body can use readily for energy, along with fiber and minerals like manganese. A Core food and one of the most versatile staples of the Autoimmune Protocol.
Cooking notes
Date Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The sweet fruit of the date palm, a stone fruit you eat dried or fresh.
Native to the Middle East and North Africa and central to those cuisines.
Nutrition. A naturally sweet fruit rich in fiber, potassium, and minerals like copper and magnesium. A Core sweetener that satisfies a craving while still offering nutritional value.
Estimated per 100 g: 282 kcal, 2.5 g protein, 75 g carbs, 8 g fiber.
Cooking notes
Dragonfruit Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the fruit of a climbing cactus, with bright skin and flesh flecked with tiny seeds.
Native to the Americas and now widely grown and eaten across Southeast Asia.
Nutrition. Mild in flavor and rich in vitamin C, fiber, and the antioxidant pigments that give it its color. A refreshing Core fruit that supports digestion and immune health.
Cooking notes
Durian Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a large, spiky tropical fruit with soft, custardy flesh around big seeds.
Native to Southeast Asia and widely eaten in Malaysia, Indonesia, and Thailand.
Nutrition. A dense, distinctively flavored fruit offering vitamin C, B vitamins, potassium, and healthy fats. A Core fruit that provides more sustained energy than most other fruit choices.
Cooking notes
Feijoa Core pineapple guava
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A green egg-shaped tropical fruit in the myrtle family, also called pineapple guava.
Native to the highlands of southern Brazil and nearby South America, popular in New Zealand.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. Also called pineapple guava, it offers vitamin C, fiber, and antioxidant plant compounds. A Core fruit with a tart, aromatic flavor and real nutritional substance.
Cooking notes
Fig Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A soft, sweet fruit from the fig tree, with edible skin and tiny seeds inside.
Native to the Mediterranean and Western Asia, central to Mediterranean and Middle Eastern cooking.
Nutrition. Rich in fiber, potassium, and calcium for a fruit, figs support digestion and steady energy. A naturally sweet Core food that works well fresh or dried.
Cooking notes
Guava Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A round tropical fruit in the myrtle family with fragrant flesh and small seeds you can eat.
Native to Central America and the Caribbean, common in Latin American and Asian cooking.
Nutrition. Exceptionally high in vitamin C and a good source of fiber, with lycopene in the pink-fleshed varieties supporting antioxidant defense. A standout Core fruit for immune support.
Cooking notes
Jabuticaba Core Brazilian grape tree
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A round dark-purple Brazilian fruit that grows right on the tree trunk.
Native to Brazil and eaten widely there.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. A Brazilian grape-like fruit rich in anthocyanin antioxidants and vitamin C. A Core fruit that brings deep color and real antioxidant value to the plate.
Cooking notes
Jackfruit Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A very large tropical fruit in the fig family, sweet when ripe and starchy and savory when unripe.
Native to South and Southeast Asia, common in Indian, Sri Lankan, and Filipino cooking.
Nutrition. Offers fiber, potassium, and vitamin C, with a fibrous texture that makes it a popular meat alternative in cooking. A Core fruit that is both filling and nutrient supportive.
Cooking notes
Java plum Core jamun, black plum
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small dark purple tropical fruit from an evergreen tree in the myrtle family.
Native to South Asia and Southeast Asia and common in Indian cooking.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. Known as jamun, this tart purple fruit is rich in antioxidant compounds and vitamin C. A Core fruit valued in traditional diets for its dense, dark pigments.
Cooking notes
Jujube Core Chinese date, ber
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small round fruit from the jujube tree, eaten fresh or dried.
Native to China and South Asia and central to Chinese and Korean cooking.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. Sometimes called the Chinese date, it offers vitamin C, fiber, and antioxidant compounds in a small, chewy fruit. A gentle Core option for a naturally sweet snack.
Cooking notes
Kiwi Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small brown fuzzy fruit with green flesh, the berry of a woody vine.
Native to China, widely cultivated in New Zealand and used globally.
Nutrition. Very high in vitamin C and a good source of fiber, with a natural enzyme, actinidin, that can support protein digestion. A nutrient-dense Core fruit for healing.
Estimated per 100 g: 61 kcal, 1.1 g protein, 14.7 g carbs, 3 g fiber.
Cooking notes
Longan Core dragon eye
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small round tropical fruit with translucent flesh and a dark seed, a relative of lychee.
Native to southern Asia; common in Chinese and Southeast Asian cooking.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. Related to lychee, this small fruit offers vitamin C and antioxidant plant compounds in a juicy, translucent flesh. A Core fruit with a light, refreshing quality.
Cooking notes
Loquat Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small orange stone fruit in the rose family, eaten fresh or cooked.
Native to southeastern China and used in Chinese, Japanese, and Mediterranean cooking.
Nutrition. A soft, sweet fruit offering vitamin A, potassium, and fiber. A gentle Core option that is easy to digest and supportive during early healing.
Cooking notes
Lychee Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small tropical fruit with a rough red rind and translucent white flesh around a single seed.
Native to southern China and central to Chinese and Southeast Asian cooking.
Nutrition. Offers vitamin C, potassium, and antioxidant compounds in a fragrant, juicy fruit. A Core choice that brings both flavor and genuine nutritional value to the table.
Cooking notes
Mamey sapote Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a large tropical fruit with soft orange-red flesh around a single big seed.
Native to Mexico and Central America and used across Latin American and Caribbean cooking.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. A dense, custardy fruit rich in vitamin C, vitamin A, and fiber. A Core food that offers more staying power than most tropical fruit.
Cooking notes
Mango Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large tropical stone fruit in the cashew family, with a single flat pit.
Native to South Asia, central to Indian, Southeast Asian, and Latin American cooking.
Nutrition. Rich in vitamin C, vitamin A, and fiber, with antioxidant plant compounds that support the body's inflammatory balance. A Core fruit that is both nourishing and satisfying.
Estimated per 100 g: 60 kcal, 0.8 g protein, 15 g carbs, 1.6 g fiber.
Cooking notes
Mangosteen Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A tropical fruit with a thick purple rind and white segmented flesh inside.
Native to Southeast Asia and used across Southeast Asian cooking.
Nutrition. Known for xanthone antioxidants along with vitamin C, mangosteen offers a distinct nutritional profile among tropical fruits. A Core choice with genuine antioxidant support.
Cooking notes
Papaya Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large tropical fruit with orange flesh and a center full of black seeds.
Native to Central America, used across tropical Asian, Latin American, and Caribbean cooking.
Nutrition. Rich in vitamin C and carotenoids, and containing the digestive enzyme papain, which can support the breakdown of protein. A gentle, digestion-friendly Core fruit.
Cooking notes
Passionfruit Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A round tropical fruit with aromatic, seedy pulp.
Native to South America and used across the tropics and in Brazilian and Australian cooking.
Nutrition. Offers fiber, vitamin C, and antioxidant compounds in a tart, aromatic fruit. A Core option that supports digestion while adding bright flavor to meals.
Cooking notes
Pawpaw Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The fruit of a temperate North American tree with soft yellow custard-like flesh.
Native to eastern North America, used in regional American cooking.
Nutrition. A custardy native fruit offering vitamin C, potassium, and riboflavin. A Core fruit that brings a unique, tropical-tasting option to temperate climates.
Cooking notes
Persimmon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A round orange fruit from the Diospyros tree, grown in warm and temperate places.
Native to China and Japan, with varieties grown in East Asia and the Mediterranean.
Nutrition. Rich in vitamin A, vitamin C, and fiber, with tannins that give the unripe fruit its characteristic astringency. A Core fruit best enjoyed fully ripe and soft.
Estimated per 100 g: 70 kcal, 0.6 g protein, 18.6 g carbs, 3.6 g fiber.
Cooking notes
Pineapple Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A tropical fruit that grows as a single mass of fused berries on a low plant.
Native to South America and used across tropical and Southeast Asian cooking.
Nutrition. Offers vitamin C and manganese along with bromelain, an enzyme that may support digestion. A Core fruit that adds brightness and real nutritional value to meals.
Estimated per 100 g: 50 kcal, 0.5 g protein, 13 g carbs, 1.4 g fiber.
Cooking notes
Pomegranate Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a round fruit with a leathery rind packed with juicy arils, the little seed-filled jewels inside.
Native to the region from Iran to northern India, central to Middle Eastern and Persian cooking.
Nutrition. Rich in polyphenol antioxidants, vitamin C, and fiber, pomegranate seeds support the body's own defense against oxidative stress. A standout Core fruit worth including regularly.
Estimated per 100 g: 83 kcal, 1.7 g protein, 19 g carbs, 4 g fiber.
Cooking notes
Rambutan Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small tropical fruit with a soft spiny red rind and translucent flesh, a relative of lychee.
Native to Southeast Asia, especially Malaysia and Indonesia.
Nutrition. Related to lychee, it offers vitamin C, fiber, and copper in a juicy, mild flesh. A Core fruit that brings variety and genuine nutrition to the rotation.
Cooking notes
Rose apple Core wax apple, jambu
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A crisp, bell-shaped tropical fruit, also called wax apple or jambu.
Native to Southeast Asia and used across Southeast Asian and South Asian cooking.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. A crisp, watery fruit also called wax apple, offering hydration along with modest vitamin C and fiber. A light, refreshing Core choice rather than a heavily nutrient-dense one.
Cooking notes
Salak Core snake fruit
Core, best used in moderation during the elimination phase.
This is a palm fruit with a scaly brown skin, called snake fruit for how it looks.
Native to Indonesia and Malaysia and eaten across Southeast Asia.
Arecaceae (palm) fruit. Core-safe; high in tannins, so go easy.
Nutrition. Known as snake fruit for its scaly skin, it offers fiber, potassium, and antioxidant compounds. Its dense, tannin-rich texture means it is best enjoyed in moderation even as a Core food.
Cooking notes
Santol Core cotton fruit
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a round tropical fruit with a thick rind and tart white pulp around large seeds.
Native to Southeast Asia and used in Thai, Filipino, and Indonesian cooking.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. Also called cotton fruit, it offers vitamin C, fiber, and antioxidant plant compounds. A Core fruit with a tart, citrus-like character.
Cooking notes
Sapodilla Core chiku, sapota
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A round brown tropical fruit with soft, grainy flesh, also called chiku or sapota.
Native to southern Mexico and Central America, widely eaten in India and Southeast Asia.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. A sweet, grainy fruit offering fiber, vitamin A, and minerals. A Core choice that supports digestion while satisfying a craving for something naturally sweet.
Cooking notes
Soursop Core guanabana, graviola
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large green spiny tropical fruit with soft white pulp.
Native to tropical Central and South America and the Caribbean, used in Latin American and Caribbean cooking.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. Offers vitamin C, fiber, and B vitamins in a creamy, tangy fruit. A Core option that supports immune function and digestion during healing.
Cooking notes
Star fruit Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A ribbed tropical fruit, also called carambola, that forms a star when you slice it crosswise.
Native to Southeast Asia, used in Southeast Asian, Indian, and Caribbean cooking.
Nutrition. Offers vitamin C, fiber, and antioxidant compounds in a crisp, tart fruit. A Core choice with a distinctive shape and a light, refreshing quality.
Cooking notes
Sugar apple Core sweetsop, custard apple, sitaphal
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A knobby green tropical fruit, also called sweetsop or sitaphal.
Native to tropical America and widely grown in India and Southeast Asia.
Tropical fruit from an AIP-safe family (none are nightshade, legume, or grain). Core-safe; AIP limits fruit to a few servings a day.
Nutrition. Also called custard apple, it offers vitamin C, fiber, B vitamins, and potassium in a soft, sweet flesh. A Core fruit that is both gentle and genuinely nourishing.
Cooking notes
Chanterelle Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A wild golden, funnel-shaped edible mushroom.
Foraged across Europe and North America, prized in French and Nordic cooking.
Nutrition. A fragrant wild mushroom offering some B vitamins and minerals along with immune-supportive compounds found across the mushroom family.
Cooking notes
Cremini Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A brown cultivated mushroom, the same species as the white button and, grown longer, the portobello.
A cultivated mushroom used widely across Western cooking.
Nutrition. A young portobello offering B vitamins, selenium, and minerals that support thyroid and immune function.
Cooking notes
Morel Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A wild edible mushroom with a honeycombed, pitted cap.
Foraged across temperate North America, Europe, and Asia and prized in French cooking.
Nutrition. A prized wild mushroom with B vitamins and minerals, though best cooked thoroughly since it is mildly toxic raw.
Cooking notes
Oyster mushroom Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a fan-shaped mushroom that grows in clusters on wood.
Found worldwide, widely used in East Asian and European cooking.
Nutrition. Offers B vitamins, minerals, and beta-glucans, plant compounds studied for their support of immune function.
Cooking notes
Porcini Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a meaty wild mushroom with a thick stem and brown cap, in the Boletus genus.
Foraged across Europe and North America; prominent in Italian and French cooking.
Nutrition. A rich, earthy mushroom supplying B vitamins and minerals along with the immune-supportive compounds common to mushrooms.
Cooking notes
Portobello Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large, mature brown cremini mushroom.
A cultivated mushroom used widely in Western and Italian-American cooking.
Nutrition. A mature, meaty mushroom rich in B vitamins, selenium, and potassium.
Cooking notes
Shiitake Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a cultivated brown-capped mushroom grown on hardwood logs.
Native to East Asia and central to Japanese, Chinese, and Korean cooking.
Nutrition. Known for beta-glucans and B vitamins that support immune function, along with minerals like selenium and copper.
Cooking notes
Truffle Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is an aromatic underground fungus that grows near tree roots and is harvested as a seasoning.
Found in Europe, especially Italy and France, and used in fine European cooking.
Nutrition. Used sparingly for flavor, truffle contributes trace minerals more than meaningful nutrition and is valued instead for its aroma.
Cooking notes
Antelope Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Lean red game meat from antelope species such as pronghorn.
Eaten in North American and African game cooking.
Nutrition. A lean wild game meat dense in iron, zinc, and B12, the nutrients most often depleted in a body under chronic stress, with less fat than most farmed meats.
Cooking notes
Bacon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Cured pork, usually from the belly or back, sliced thin.
A staple of European and North American cooking.
Compliant when cured only with natural nitrates/nitrites and a little sugar. Not compliant if it contains gluten or nightshade spices. Read the label.
Nutrition. A cured cut of pork that offers protein, B vitamins, and fat. Because most bacon is cured with sugar and additives, look for a version cured with only salt and compliant ingredients.
Estimated per 100 g: 540 kcal, 37 g protein, 1.4 g carbs, 0 g fiber.
Cooking notes
Bear Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Dark, rich red game meat from wild or hunted bear.
A traditional game meat in North American, Scandinavian, and Eastern European hunting cuisines.
Nutrition. A dense, fatty wild game meat rich in iron, zinc, and B12, though it should always be cooked thoroughly given the parasite risk associated with bear meat.
Cooking notes
Beef Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The meat of cattle, used in cuts and ground form.
Eaten across nearly every world cuisine, central to American, European, and Latin American cooking.
Nutrition. One of the densest sources of heme iron, zinc, and B12, the nutrients depleted bodies most often run short on. Grass-fed carries more omega-3s, and organ cuts carry the most of all.
Estimated per 100 g: 250 kcal, 27 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Bison Core buffalo
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Red meat from the American bison, a large grazing animal sometimes called buffalo.
Native to North America, central to Indigenous and modern American cooking.
Nutrition. A lean red meat similar to beef in its density of iron, zinc, and B12, typically with less fat since bison are almost always grass-fed.
Estimated per 100 g: 223 kcal, 18.7 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Boar Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The meat of wild or wild-type pig, a red game meat.
Hunted and raised across Europe and used in European game cooking, especially Italian and German.
Nutrition. A wild relative of pork, leaner than farmed pork and rich in protein, B vitamins, and iron.
Cooking notes
Caribou Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Lean red game meat from caribou, the North American reindeer.
A traditional food of Arctic and subarctic Indigenous peoples in Canada, Alaska, and the far north.
Nutrition. A lean wild game meat close to venison in profile, offering iron, zinc, and B12 with very little fat.
Cooking notes
Elk Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a lean red game meat from elk, a large member of the deer family.
Eaten in North America and parts of Europe and Scandinavia as game.
Nutrition. A lean red game meat dense in iron, zinc, and B12, with less fat than beef while still delivering the same core nutrients.
Estimated per 100 g: 111 kcal, 22.9 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Goat Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the meat of the domestic goat, a lean red meat.
Eaten widely across the Caribbean, South Asia, Africa, the Middle East, and Latin America.
Nutrition. A lean red meat eaten widely around the world, offering iron, zinc, and B12 with less fat than beef or lamb.
Cooking notes
Hare Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Wild game meat from the hare, a larger relative of the rabbit.
Used in European cooking, especially French, British, and Italian game traditions.
Nutrition. A lean wild game meat rich in protein, iron, and B vitamins, with very little fat compared to farmed meats.
Cooking notes
Horse Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is lean red meat from the horse, eaten as a game-style meat.
Eaten in parts of Europe and Central Asia, including France, Italy, and Japan.
Nutrition. A lean red meat, eaten traditionally in parts of Europe and Asia, dense in iron, zinc, and B12.
Cooking notes
Kangaroo Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a lean red game meat, taken from kangaroo in the wild.
Native to Australia and used in modern Australian cooking.
Nutrition. An unusually lean red meat, dense in iron, zinc, and B12 while carrying very little fat.
Cooking notes
Lamb Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The meat of young sheep, and you will find it as chops, leg, shoulder, and ground.
Central to Mediterranean, Middle Eastern, Indian, and North African cooking.
Nutrition. A red meat rich in iron, zinc, and B12, with a fat profile that includes more monounsaturated fat than beef when the animal is grass-fed.
Estimated per 100 g: 282 kcal, 25.6 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Moose Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large wild game animal in the deer family, eaten as red meat.
Hunted in northern North America and Scandinavia, used in those regional and game cooking traditions.
Nutrition. A lean wild game meat dense in iron, zinc, and B12, similar in profile to venison and elk.
Cooking notes
Mutton Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The meat of an adult sheep, darker and richer than young lamb.
Used across British, Middle Eastern, Indian, and Central Asian cooking.
Nutrition. The meat of a mature sheep, richer in flavor and fat than lamb while carrying the same density of iron, zinc, and B12.
Cooking notes
Pork Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The meat of pigs, used in many cuts and in ground and cured forms.
Central to Chinese, European, and American cooking among many others.
Nutrition. A meat particularly rich in thiamine among the B vitamins, along with protein and zinc. Pasture-raised cuts tend to carry a better fat profile.
Cooking notes
Rabbit Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Lean white meat from domestic or wild rabbit.
Long eaten across Europe, central to French, Italian, and Spanish cooking.
Nutrition. A very lean meat, high in protein and B12 with little fat, easy to digest for someone newly rebuilding a compromised gut.
Cooking notes
Veal Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The meat of a young calf, pale and tender.
Common in Italian, French, and Central European cooking.
Nutrition. The meat of a young calf, leaner than mature beef while still offering iron, zinc, and B12.
Cooking notes
Venison Core deer
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Lean red game meat from deer.
A traditional game meat across Europe, North America, and beyond.
Nutrition. A lean wild game meat dense in iron, zinc, and B12, with far less fat than farmed red meats.
Cooking notes
Chicken Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is common domestic poultry, the protein you can take in almost any direction.
Domesticated from the Southeast Asian jungle fowl, eaten in nearly every cuisine.
Nutrition. Chicken is a reliable source of complete protein, B vitamins, and selenium, and using the whole bird, skin and bones included, adds gelatin and minerals that support gut repair.
Estimated per 100 g: 165 kcal, 31 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Dove Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small wild game bird with dark meat, closely related to pigeon and squab.
Hunted and eaten across the American South, the Mediterranean, and parts of Latin America.
Nutrition. Dove is a lean, mineral-rich game bird that offers complete protein and well-absorbed iron, a good option for variety in a rotation of poultry.
Cooking notes
Duck Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Poultry from the domesticated duck, a fattier waterfowl.
Used across French, Chinese, and many European and Asian cuisines.
Nutrition. Duck offers complete protein along with more fat than chicken and iron-rich dark meat throughout, and its rendered fat is a flavorful, stable cooking fat in its own right.
Cooking notes
Goose Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a large, fatty domestic poultry bird.
Long raised across Europe and central to German, French, and British holiday cooking.
Nutrition. Goose is a rich, fatty poultry option that supplies complete protein and iron, with rendered goose fat prized as a stable, flavorful fat for cooking.
Cooking notes
Grouse Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a wild game bird with dark meat, hunted across moorland and high open country.
Found across the British Isles, Europe, and North America and tied to British game cooking.
Nutrition. Grouse is a lean wild game bird offering complete protein and iron, with a deeper flavor and the mineral density typical of wild game compared to farmed poultry.
Cooking notes
Guinea hen Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small game bird, the domesticated guinea fowl, leaner than chicken.
Native to Africa, used in French and West African cooking.
Nutrition. Guinea hen provides lean, complete protein similar to chicken with a slightly gamier flavor, a useful way to add variety to a poultry rotation.
Cooking notes
Ostrich Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large flightless bird whose dark, lean meat cooks like red meat rather than poultry.
Native to Africa and farmed widely, used in South African and other game cooking.
Nutrition. Ostrich is a very lean red meat despite being a bird, offering complete protein and iron with less fat than most poultry, closer in profile to grass-fed beef.
Cooking notes
Pheasant Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A lean game bird with pale meat, a little richer than chicken.
Native to Asia, naturalized and hunted across Europe and North America.
Nutrition. Pheasant is a lean game bird rich in complete protein and B vitamins, with a firmer texture and more pronounced flavor than farmed chicken.
Cooking notes
Quail Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A small game bird, eaten whole or in pieces.
Used in French, Mediterranean, and East Asian cooking.
Nutrition. Quail is a small, lean bird that delivers complete protein, iron, and B vitamins in modest portions, useful for variety and easy to prepare whole.
Cooking notes
Turkey Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Poultry from the domesticated turkey, a large bird native to the Americas.
Native to North America, central to American and now global holiday cooking.
Nutrition. Turkey supplies complete protein, selenium, and B vitamins, and like chicken, using the whole bird for broth adds gelatin and minerals that support the gut lining.
Estimated per 100 g: 165 kcal, 18 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Anchovy Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A small oily saltwater fish, usually salt-cured or eaten fresh.
Common across the Mediterranean and in Italian, Spanish, and Southeast Asian cooking.
Oily fish; rich in omega-3 fats and vitamin D.
Nutrition. A small, oily fish dense in omega-3 fats, calcium from its soft bones, and selenium, all of it anti-inflammatory support in a small package.
Cooking notes
Arctic char Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A cold-water fish related to salmon and trout.
Native to Arctic and subarctic waters and a staple of northern and Scandinavian cooking.
Nutrition. A cold-water fish similar to salmon, offering omega-3 fats and protein that support a calmer inflammatory response.
Cooking notes
Bass Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This covers a range of white-fleshed fish, including sea bass and freshwater bass.
Caught in oceans, lakes, and rivers worldwide and used across many cuisines.
Nutrition. A lean, mild fish that supplies protein, selenium, and B vitamins.
Cooking notes
Bonito Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a medium oily fish in the same family as mackerel and tuna.
Caught in temperate and tropical seas; central to Japanese, Spanish, and Mediterranean cooking.
Nutrition. A small tuna relative rich in protein and omega-3 fats that support a calmer inflammatory response.
Cooking notes
Carp Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A freshwater fish in the carp family.
Used in Central and Eastern European, Chinese, and Jewish cooking.
Nutrition. A freshwater fish offering protein and B vitamins, though lower in omega-3 fats than cold-water species.
Cooking notes
Catfish Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a freshwater, bottom-feeding fish with smooth, scaleless skin.
Eaten widely in the American South and across Southeast Asia and West Africa.
Nutrition. A mild, lean fish that provides protein and B vitamins.
Estimated per 100 g: 105 kcal, 16.4 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Cod Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a mild white-fleshed saltwater fish that breaks into large flakes.
From the cold North Atlantic and North Pacific and central to many coastal European cuisines.
Nutrition. A lean white fish rich in protein, selenium, and B12, with a mild flavor that makes it an easy staple.
Estimated per 100 g: 82 kcal, 17.8 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Eel Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A long, snake-like fish with rich, fatty flesh.
Eaten in Japanese, Italian, British, and Northern European cooking.
Nutrition. A fatty fish offering omega-3 fats and vitamin A, and it should always be well cooked.
Cooking notes
Gar Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A long, armored freshwater fish with firm white flesh.
Native to North America, used in Southern US and Gulf Coast cooking.
Nutrition. A lean freshwater fish supplying protein and B vitamins.
Cooking notes
Haddock Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A lean white-fleshed saltwater fish in the cod family.
From the cold North Atlantic, central to British and Northern European cooking.
Nutrition. A lean white fish similar to cod, providing protein, selenium, and B12.
Cooking notes
Hake Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A lean white-fleshed ocean fish in the cod family.
Common in Spanish, Portuguese, and South African cooking.
Nutrition. A mild, lean fish offering protein and B vitamins with a delicate texture.
Cooking notes
Halibut Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large, lean flatfish with firm white flesh.
From the cold North Atlantic and North Pacific, common in Nordic and Pacific Northwest cooking.
Nutrition. A lean, firm fish rich in protein, selenium, and B vitamins.
Estimated per 100 g: 91 kcal, 20.8 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Herring Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A small oily saltwater fish from the North Atlantic and Baltic.
Central to Scandinavian, Dutch, and Northern European cooking.
Oily fish; rich in omega-3 fats and vitamin D.
Nutrition. One of the richest fish sources of omega-3 fats, along with vitamin D and selenium that support a calmer immune response.
Cooking notes
Mackerel Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
An oily saltwater fish with rich, dark flesh.
Caught across the Atlantic and Pacific and central to Japanese, Mediterranean, and Northern European cooking.
Oily fish; rich in omega-3 fats and vitamin D.
Nutrition. A fatty fish dense in omega-3s, vitamin D, and selenium, among the most anti-inflammatory choices in the fish case.
Cooking notes
Mahi-mahi Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a firm, lean saltwater fish, also called dolphinfish.
Caught in warm tropical and subtropical waters, common in Hawaiian, Caribbean, and Latin American cooking.
Nutrition. A lean, firm fish offering protein and selenium with a mild flavor.
Cooking notes
Marlin Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a large oceanic billfish with firm, meaty flesh.
Caught in warm offshore waters; eaten in Hawaiian, Japanese, and Latin American coastal cooking.
Nutrition. A lean, meaty fish that provides easily digested protein for tissue repair, along with selenium and B vitamins that support thyroid function and steady energy.
Cooking notes
Monkfish Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A firm-fleshed saltwater fish, where the tail is the part you usually eat.
Used in French, Spanish, Portuguese, and broader European cooking.
Nutrition. A firm, low-fat white fish that offers clean protein for tissue repair along with selenium and B vitamins that support thyroid function during healing.
Cooking notes
Perch Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a freshwater fish with firm white fillets.
Found across North America and Europe and common in Great Lakes and European cooking.
Nutrition. A mild, lean freshwater fish that supplies easily digested protein along with phosphorus, selenium, and B vitamins to support tissue repair and steady energy.
Cooking notes
Pollock Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a mild white-fleshed fish, a close relative of cod.
From the North Atlantic and North Pacific and widely used in North American and European cooking.
Nutrition. A light, flaky white fish that delivers lean protein and B vitamins with very little fat, an easy, gentle protein source while rebuilding strength.
Cooking notes
Salmon Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
An oily, pink-fleshed fish, wild or farmed, and you can buy it fresh, smoked, or canned.
Found in the North Atlantic and Pacific, central to Nordic, Pacific Northwest, and Japanese cooking.
Oily fish; rich in omega-3 fats and vitamin D.
Nutrition. A cold-water fish rich in anti-inflammatory omega-3 fats, vitamin D, and high-quality protein, one of the most valuable proteins for calming inflammation and supporting tissue repair.
Estimated per 100 g: 208 kcal, 20.4 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Sardine Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A small, oily saltwater fish eaten whole or filleted.
Fished worldwide, central to Mediterranean, Portuguese, and Spanish cooking.
Oily fish; rich in omega-3 fats and vitamin D.
Nutrition. A small, whole fish rich in anti-inflammatory omega-3 fats, calcium from its soft edible bones, vitamin D, and B12, offering an unusually complete nutrient package.
Cooking notes
Snapper Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A lean saltwater fish, most often red snapper, with firm white flesh.
From warm coastal waters, common in Caribbean, Gulf Coast, and Southeast Asian cooking.
Nutrition. A mild white fish that provides lean, easily digested protein along with selenium and B6 to support thyroid function and steady energy.
Cooking notes
Sole Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A thin flatfish with delicate white fillets.
Prized in French and European coastal cooking.
Nutrition. A delicate, easily digested white fish that supplies lean protein, B vitamins, and phosphorus, gentle on the gut while rebuilding strength.
Cooking notes
Swordfish Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A large ocean fish that yields dense, meaty steaks.
Caught in warm and temperate seas, central to Mediterranean and Sicilian cooking.
Nutrition. A meaty, firm fish that offers substantial protein along with selenium and niacin, supporting tissue repair and steady energy.
Cooking notes
Tilapia Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A mild freshwater white fish, widely farmed.
Native to Africa and the Middle East, now farmed and eaten worldwide.
Nutrition. A mild, widely available fish offering lean protein and B12, a straightforward protein source though lighter in omega-3 fats than fattier fish.
Cooking notes
Trout Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A freshwater fish related to salmon.
Native to cold streams and lakes across the Northern Hemisphere and common in European and American cooking.
Oily fish; rich in omega-3 fats and vitamin D.
Nutrition. A freshwater fish rich in anti-inflammatory omega-3 fats, vitamin D, and B12, offering many of the same benefits as its ocean-going relatives.
Cooking notes
Tuna Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is a large oily saltwater fish with dense, meaty flesh.
Caught in oceans worldwide, central to Japanese, Mediterranean, and coastal cooking.
Oily fish; rich in omega-3 fats and vitamin D.
Nutrition. A rich source of anti-inflammatory omega-3 fats, selenium, and high-quality protein, supporting tissue repair and a calmer inflammatory response.
Estimated per 100 g: 116 kcal, 25.5 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Turbot Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a flatfish valued as a lean, white-fleshed fish.
Caught in the North Atlantic and Mediterranean; valued in French and broader European cooking.
Nutrition. A delicate flatfish that provides lean protein, B vitamins, and phosphorus, an easily digested option for rebuilding strength.
Cooking notes
Walleye Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A freshwater fish in the perch family, native to North America.
Used widely in North American, especially Upper Midwest and Canadian, cooking.
Nutrition. A mild freshwater fish that supplies lean protein along with B12 and selenium to support thyroid function and tissue repair.
Cooking notes
Clam Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is an edible saltwater bivalve with a hinged shell.
Eaten along coastlines worldwide, including New England, Italy, and East Asia.
Nutrient-dense; strong source of zinc, selenium, B12, and copper.
Nutrition. Among the richest food sources of iron and vitamin B12, nutrients often depleted in autoimmune bodies, plus zinc and selenium for immune support.
Cooking notes
Crab Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is a shellfish valued for the sweet meat in its body and claws.
Harvested from coastal waters worldwide and central to many seafood cuisines.
Nutrient-dense; strong source of zinc, selenium, B12, and copper.
Nutrition. A lean protein dense in zinc and vitamin B12, both essential for immune regulation and nerve function, plus selenium for thyroid support.
Estimated per 100 g: 77 kcal, 17.4 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Crawfish Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A small freshwater crustacean that looks like a miniature lobster, also called crawdad or crayfish.
Central to Louisiana Cajun and Creole cooking, also eaten in Scandinavia and China.
Nutrient-dense; strong source of zinc, selenium, B12, and copper.
Nutrition. A lean, mineral-rich shellfish offering zinc and selenium for immune function, with a light, easily digested protein profile.
Cooking notes
Lobster Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A large marine shellfish known for the meat in its tail and claws.
Fished in cold Atlantic waters, central to New England and coastal European cooking.
Nutrient-dense; strong source of zinc, selenium, B12, and copper.
Nutrition. A dense source of zinc, copper, and vitamin B12, minerals and nutrients that support immune regulation and energy production.
Cooking notes
Mussel Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A bivalve mollusk in a dark hinged shell, cooked until the shell opens.
Harvested along Atlantic and Mediterranean coasts, central to French, Belgian, and Spanish cooking.
Nutrient-dense; strong source of zinc, selenium, B12, and copper.
Nutrition. One of the more nutrient-dense shellfish, offering iron, vitamin B12, selenium, and even some omega-3 fats in a single food.
Cooking notes
Octopus Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A cephalopod mollusk eaten as seafood, with firm tentacles and body.
Central to Mediterranean, Japanese, and Korean coastal cooking.
Nutrient-dense; strong source of zinc, selenium, B12, and copper.
Nutrition. A lean, protein-rich shellfish carrying iron, vitamin B12, and selenium, along with taurine, an amino acid involved in cellular and nervous system function.
Cooking notes
Oyster Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A bivalve shellfish that you eat from its shell.
Harvested along coasts worldwide, central to French, Japanese, and US coastal cooking.
Nutrient-dense; strong source of zinc, selenium, B12, and copper.
Nutrition. Exceptionally dense in zinc, more than almost any other food, along with vitamin B12, iron, and selenium, minerals that support immune regulation and tissue repair.
Cooking notes
Scallop Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A shellfish you eat for the round muscle that holds its shell closed.
Harvested in cold coastal waters and used in French, American, and East Asian cooking.
Nutrient-dense; strong source of zinc, selenium, B12, and copper.
Nutrition. A mild, lean shellfish offering vitamin B12, selenium, and magnesium in an easily digested package.
Estimated per 100 g: 88 kcal, 16.8 g protein, 2.4 g carbs, 0 g fiber.
Cooking notes
Shrimp Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A small crustacean shellfish you eat for its sweet, firm tail meat.
Caught and farmed worldwide and used across nearly every coastal cuisine.
Nutrient-dense; strong source of zinc, selenium, B12, and copper.
Nutrition. A lean shellfish rich in selenium, a mineral central to thyroid hormone conversion and antioxidant defense, along with vitamin B12.
Estimated per 100 g: 99 kcal, 24 g protein, 0.2 g carbs, 0 g fiber.
Cooking notes
Squid Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is a mollusc you eat for its body tube and tentacles, the same thing you know as calamari.
Caught worldwide, central to Mediterranean, Spanish, and East Asian cooking.
Nutrient-dense; strong source of zinc, selenium, B12, and copper.
Nutrition. A lean protein offering vitamin B12, selenium, and copper, supporting thyroid function and cellular energy production.
Cooking notes
Arame Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is a mild brown sea vegetable sold in dark, thin shredded strands.
Harvested off the coasts of Japan; used in Japanese cooking.
Sea vegetable; iodine and trace minerals. Go easy if thyroid is iodine-sensitive.
Nutrition. A mild sea vegetable rich in iodine for thyroid hormone production, along with trace minerals and fiber. A gentle entry point into sea vegetables for those new to them.
Cooking notes
Dulse Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A red edible seaweed harvested from cold Atlantic and Pacific coasts.
Traditional in Irish, Icelandic, and Atlantic Canadian coastal cooking.
Sea vegetable; iodine and trace minerals. Go easy if thyroid is iodine-sensitive.
Nutrition. A red sea vegetable notably rich in iodine for thyroid function, plus iron and potassium, with a naturally salty, savory flavor.
Cooking notes
Hijiki Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is a dark brown-to-black sea vegetable sold dried in short strands.
Harvested off the coasts of Japan, Korea, and China and used in Japanese cooking.
Sea vegetable; iodine and trace minerals. Go easy if thyroid is iodine-sensitive.
Nutrition. A mineral-rich sea vegetable offering iodine for thyroid support, though it is known to concentrate more arsenic than other seaweeds and is best used sparingly and rinsed well.
Cooking notes
Kombu Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is a thick, dried brown kelp sold in flat sheets, used as a sea vegetable.
Harvested off Japan and foundational to Japanese cooking.
Sea vegetable; iodine and trace minerals. Go easy if thyroid is iodine-sensitive.
Nutrition. A thick kelp especially rich in iodine for thyroid hormone production, traditionally simmered into mineral-rich broths and stocks.
Cooking notes
Nori Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A red seaweed dried into thin sheets, eaten as a sea vegetable.
Central to Japanese and Korean cooking.
Sea vegetable; iodine and trace minerals. Go easy if thyroid is iodine-sensitive.
Nutrition. The seaweed used to wrap sushi, nori offers iodine for thyroid support and is one of the few plant foods that naturally contains some vitamin B12.
Cooking notes
Samphire Core sea bean, glasswort
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A crisp, salty coastal plant eaten as a sea vegetable.
Grows on European and other coastlines and used in British and European coastal cooking.
Coastal Amaranthaceae; naturally salty. Core-safe.
Nutrition. A crisp, salty sea vegetable that grows along coastal marshes, offering natural sodium and trace minerals more for flavor and texture than concentrated nutrition.
Cooking notes
Wakame Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A soft, silky edible seaweed sold dried, which you rehydrate before using.
Native to the waters around Japan and Korea, central to both cuisines.
Sea vegetable; iodine and trace minerals. Go easy if thyroid is iodine-sensitive.
Nutrition. The seaweed used in miso soup, wakame provides iodine for thyroid function along with calcium and magnesium, and a soft texture that is easy to digest.
Cooking notes
Bones Core for bone broth
Core and especially nutrient-dense, a food to lean on during the elimination phase.
Animal bones, usually beef, poultry, or fish, used to make broth.
A base ingredient in traditional cooking worldwide.
Organ meat; among the most nutrient-dense foods on the protocol.
Nutrition. Simmered into broth, bones release collagen, gelatin, and minerals that support gut lining repair and joint health, making bone broth a foundational, nutrient-dense staple of the protocol.
Cooking notes
Heart Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A muscular organ meat, most often from beef, lamb, or chicken.
Eaten across many traditional cuisines, including Peruvian, Japanese, and European cooking.
Organ meat; among the most nutrient-dense foods on the protocol.
Nutrition. A lean muscle meat rich in CoQ10, iron, and B vitamins, especially B12, that support energy production and make it one of the most nutrient-dense choices on the protocol.
Cooking notes
Kidney Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
An organ meat, the kidneys of beef, lamb, pork, or veal.
Used in traditional British, French, and many other European and Asian cuisines.
Organ meat; among the most nutrient-dense foods on the protocol.
Nutrition. Rich in vitamin B12, selenium, and iron, offering a concentrated source of nutrients that support energy and immune function, making it a valuable nutrient-dense addition.
Cooking notes
Liver Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
An organ meat, most often from beef, chicken, or lamb.
Used across nearly every traditional cuisine, from French to Middle Eastern.
Organ meat; among the most nutrient-dense foods on the protocol.
Nutrition. One of the most nutrient-dense foods available, offering concentrated vitamin A, iron, and B12 that support immune function and energy, key nutrients often low in autoimmune disease.
Cooking notes
Spleen Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is an organ meat, or offal, from cattle, lamb, or pork.
Eaten in traditional offal cooking across the Mediterranean, Middle East, and Asia.
Organ meat; among the most nutrient-dense foods on the protocol.
Nutrition. A less common organ meat that offers iron and B vitamins in concentrated form, sharing the same nutrient-dense profile as other offal on the protocol.
Cooking notes
Tongue Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is a cut of organ meat, the tongue muscle, most often beef or lamb.
Eaten across European, Mexican, Jewish, and East Asian traditions.
Organ meat; among the most nutrient-dense foods on the protocol.
Nutrition. A fattier organ meat rich in zinc, iron, and B vitamins, offering a nutrient-dense, mineral-rich addition to the protocol.
Cooking notes
Bacon fat Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Rendered fat you save from cooking bacon, an animal cooking fat.
A staple cooking fat in American Southern and broader Western home cooking.
Nutrition. A cooking fat rendered from pork that carries some fat-soluble vitamins and lends savory flavor to cooked vegetables and meats.
Cooking notes
Lard Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is rendered pork fat, sold as a soft white cooking fat.
Used across European, Mexican, and American cooking as a traditional cooking fat.
Nutrition. Rendered pork fat that provides a stable cooking fat along with some vitamin D, especially from pasture-raised pigs.
Estimated per 100 g: 902 kcal, 0 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Leaf lard Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the soft fat rendered from around a pig's kidneys, the cleanest grade of lard.
A traditional cooking fat across European and American kitchens.
Nutrition. The purest rendered fat from around a pig's kidneys, prized for its neutral flavor and stability at high heat.
Cooking notes
Pan drippings Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The rendered fat and browned juices left in your pan after you roast meat.
A foundational element of Western roasting and traditional home cooking.
Nutrition. The rendered fat and juices left after cooking meat, carrying some of the same fat-soluble nutrients and flavor compounds as the meat itself.
Cooking notes
Poultry fat Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Rendered fat from chicken, duck, or goose, used as a cooking fat.
Used across European and Jewish cooking, where duck fat and schmaltz are traditional.
Nutrition. Rendered fat from chicken, duck, or goose that carries fat-soluble vitamins and offers a stable base for cooking.
Cooking notes
Salo Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Cured slabs of pork back fat, salted and often seasoned.
A traditional food of Ukrainian, Russian, and Eastern European cooking.
Nutrition. Cured pork fatback, valued in Eastern European cooking for its stable fat and, from pasture-raised animals, its vitamin D content.
Cooking notes
Schmaltz Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Rendered chicken or goose fat, a soft cooking fat.
A staple of Ashkenazi Jewish cooking.
Nutrition. Rendered chicken or goose fat traditional in Jewish cooking, prized for flavor and as a stable, animal-based cooking fat.
Cooking notes
Strutto Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Rendered pork fat, or lard, known by its Italian name strutto.
Traditional across Italian cooking, especially in central and southern Italy.
Nutrition. The Italian name for rendered pork lard, used the same way as lard for its stability and cooking versatility.
Cooking notes
Tallow Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Rendered beef or lamb fat, solid at room temperature.
A traditional cooking fat in European and many other meat-based cuisines.
Nutrition. Rendered beef or lamb fat, a stable cooking fat that from grass-fed animals carries more of the fatty acids tied to a calmer inflammatory response.
Cooking notes
Avocado oil Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A cooking oil pressed from the flesh of the avocado.
Made from avocados native to south-central Mexico and used in modern whole-food cooking.
Nutrition. Avocado oil is rich in monounsaturated fat and vitamin E, both of which support a calmer inflammatory response, and its high smoke point makes it a reliable choice for everyday cooking.
Estimated per 100 g: 884 kcal, 0 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Coconut oil Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a fat pressed from coconut flesh that stays solid at room temperature.
From the coconut palm, central to South and Southeast Asian and Pacific cooking.
Nutrition. Coconut oil provides medium-chain triglycerides the body can use readily for energy and that show some antimicrobial activity in the gut, along with a mild sweetness that suits savory and baked dishes alike.
Estimated per 100 g: 862 kcal, 0 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Olive oil Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is an oil pressed from olives, the fruit of the olive tree.
Native to the Mediterranean; the foundational fat of Mediterranean cooking.
Nutrition. Extra virgin olive oil is rich in monounsaturated fat and polyphenols with well-documented anti-inflammatory activity, making it one of the most supportive fats to build meals around.
Estimated per 100 g: 884 kcal, 0 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Palm oil Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A plant oil pressed from the fruit of the oil palm, reddish when unrefined.
Central to West African and parts of Brazilian and Southeast Asian cooking.
Nutrition. Palm oil carries saturated fat along with carotenoids, particularly in its red, unrefined form, and offers a stable option for higher-heat cooking, worth choosing from a sustainable source.
Cooking notes
Palm shortening Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a solid, flavorless cooking fat made from refined palm oil with some of the unsaturated fat taken out.
Derived from the oil palm of West Africa, sold as a neutral baking and frying fat.
Nutrition. Palm shortening is a solid fat pressed from palm fruit, useful for baking where a firm, dairy-free fat is needed, and it holds up well to heat without breaking down.
Estimated per 100 g: 884 kcal, 0 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Red palm oil Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is an oil pressed from the fruit of the oil palm, deep red-orange from its carotenes.
From West Africa and central to West African and some Brazilian cooking.
Nutrition. Red palm oil keeps its natural carotenoids and vitamin E, giving it a deep orange color and more nutritional density than refined palm oil, along with a stable fat for cooking.
Cooking notes
Fermented fish Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
Fish preserved by salting and fermentation, sold as pastes, sauces, and whole preserved fish.
Found across Southeast Asian, Nordic, and other coastal cooking traditions.
Probiotic food; supports the gut microbiome. Start small and build tolerance.
Nutrition. Fermented fish carries live cultures alongside the omega-3 fats and protein of the fish itself, a traditional way to support digestion and the gut microbiome at once.
Cooking notes
Fermented meat Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
Meat preserved through fermentation, often as a cured dry sausage.
A traditional preservation method across European and many other cuisines.
Probiotic food; supports the gut microbiome. Start small and build tolerance.
Nutrition. Fermented meats such as traditionally cured salami offer protein along with beneficial bacteria from the fermentation process, though it is worth choosing versions free of added sugar and synthetic nitrates.
Cooking notes
Kombucha Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A fermented, lightly fizzy drink made by culturing sweetened tea with a living culture.
Originated in East Asia, now made and drunk worldwide.
Probiotic food; supports the gut microbiome. Start small and build tolerance.
Nutrition. Kombucha is a fermented tea that carries live cultures and organic acids formed during fermentation, supporting a diverse gut microbiome, though its natural residual sugar and caffeine are worth keeping in mind.
Cooking notes
Kvass Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A lightly fermented tangy drink, made here from fermented beets.
An Eastern European and Russian ferment.
Probiotic food; supports the gut microbiome. Start small and build tolerance.
Nutrition. Kvass, a fermented beverage traditionally made from beets or fruit, delivers live cultures and organic acids that support digestion, along with a tart, mildly effervescent flavor.
Cooking notes
Lacto-fermented fruit Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
Fruit naturally fermented in a salt brine by lactic acid bacteria.
A traditional preservation method used across many cultures worldwide.
Probiotic food; supports the gut microbiome. Start small and build tolerance.
Nutrition. Lacto-fermented fruit keeps the vitamins of the whole fruit while adding live bacterial cultures from fermentation, a gentle way to support gut flora alongside natural sweetness.
Cooking notes
Lacto-fermented vegetables Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
Vegetables preserved by salt fermentation, which cultivates beneficial bacteria.
A traditional preservation method across Eastern Europe, Korea, and many other cultures.
Probiotic food; supports the gut microbiome. Start small and build tolerance.
Nutrition. Lacto-fermented vegetables are rich in live cultures produced during fermentation, along with the vitamins and fiber of the vegetables themselves, making them one of the most direct ways to feed a healthy gut microbiome.
Cooking notes
Non-dairy kefir Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
A cultured, fermented drink made from a non-dairy base like coconut or water, carrying live probiotic cultures.
A dairy-free adaptation of traditional kefir, which originated in the Caucasus region.
Probiotic food; supports the gut microbiome. Start small and build tolerance.
Nutrition. Non-dairy kefir, made from coconut milk or water, carries a broad range of live bacterial and yeast cultures from fermentation, offering the microbiome-supporting benefits of dairy kefir without the dairy.
Cooking notes
Sauerkraut Core
Core and especially nutrient-dense, a food to lean on during the elimination phase.
This is cabbage fermented in its own brine by the lactic-acid bacteria already on the leaves.
Associated with Central and Eastern European cooking, especially German and Polish.
Probiotic food; supports the gut microbiome. Start small and build tolerance.
Nutrition. Sauerkraut is fermented cabbage rich in live cultures, vitamin C, and fiber, a traditional food long used to support digestion and a diverse gut microbiome.
Cooking notes
Asafetida Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a pungent resin ground into a powder from the root of a giant fennel relative.
Native to Iran and Afghanistan; a staple seasoning in Indian cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A pungent spice used in small amounts to support digestion, historically valued for easing gas and bloating, and a useful onion and garlic substitute for those avoiding alliums.
Cooking notes
Basil Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An aromatic leaf herb in the mint family.
Native to tropical Asia and central to Italian and Mediterranean cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A fragrant herb contributing antioxidant plant compounds and a touch of vitamin K, along with a traditional reputation for calming digestion when folded into dishes.
Cooking notes
Bay leaf Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the aromatic dried leaf of the bay laurel tree.
Native to the Mediterranean and used across European, Indian, and Latin American cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A dried aromatic leaf used in small amounts during cooking, contributing trace antioxidants and volatile oils traditionally associated with easier digestion.
Cooking notes
Chamomile Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
These are the small daisy-like flowers of an herb, used dried or fresh.
Native to Europe and western Asia and used across European herbal traditions.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A gentle, calming herb long used as a tea for digestive comfort and relaxed sleep, offering antioxidant plant compounds in a form that is easy on an inflamed gut.
Cooking notes
Chervil Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A delicate leafy herb in the carrot family, with fine, fern-like leaves.
Native to the Caucasus and eastern Europe, a classic French culinary herb.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A delicate, parsley-like herb that adds trace vitamin C and antioxidant compounds along with a mild anise flavor, more a light culinary accent than a significant source of nutrients.
Cooking notes
Cilantro Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The fresh leaf of the coriander plant, used as an herb.
Used widely in Mexican, Indian, Thai, Middle Eastern, and Latin American cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A fresh herb rich in antioxidant plant compounds and a source of vitamin K and vitamin A precursors, with a traditional reputation for supporting the body's detoxification pathways.
Cooking notes
Cinnamon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A warm, sweet spice made from the dried inner bark of trees in the laurel family.
Native to Sri Lanka and Southeast Asia, used across global sweet and savory cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A warming spice associated with a steadier blood sugar response and antioxidant activity, adding flavor and a traditional digestive-soothing effect to dishes.
Cooking notes
Clove Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The dried unopened flower bud of a tropical evergreen tree.
Native to the Indonesian Maluku Islands and used in Indian, Middle Eastern, and European cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A potent spice carrying some of the highest antioxidant activity of any culinary ingredient, used in small amounts for flavor and its traditional role in easing digestion.
Cooking notes
Culantro Core recao, sawtooth coriander, ngo gai
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A long, serrated-leaf herb, stronger than but related in flavor to cilantro.
Native to the tropical Americas, common in Caribbean, Latin American, and Southeast Asian cooking.
Leaf-based culinary herb. Core-safe; AIP removes seed-based spices, not leaf herbs.
Nutrition. A bold, long-leafed herb related to cilantro, contributing antioxidant compounds and a traditional use as a digestive aid in Caribbean and Southeast Asian cooking.
Cooking notes
Curry leaf Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The aromatic leaf of the curry tree, a leaf spice that has nothing to do with curry powder.
Native to South Asia and central to South Indian and Sri Lankan cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. An aromatic leaf used in South Asian cooking, contributing antioxidant plant compounds and a traditional reputation for supporting digestion and steady blood sugar.
Cooking notes
Dill weed Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The feathery green leaves of the dill plant, an herb in the carrot family.
Native to the Mediterranean and western Asia and central to Scandinavian, Eastern European, and Middle Eastern cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A feathery herb offering trace vitamin C and antioxidant compounds along with a long culinary history as a digestive aid, especially for gas and bloating.
Cooking notes
Epazote Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a pungent leafy herb you use as a seasoning, in the same family as amaranth.
Native to Mexico and Central America, central to Mexican cooking.
Leaf-based culinary herb. Core-safe; AIP removes seed-based spices, not leaf herbs.
Nutrition. A pungent Mexican herb traditionally added to bean dishes for its reputed ability to ease the digestive discomfort beans can otherwise cause.
Cooking notes
Fennel leaf Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
These are the feathery green fronds of the fennel plant.
Native to the Mediterranean; used across Italian, French, and Middle Eastern cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. The feathery top of the fennel plant, contributing antioxidant compounds and a mild licorice flavor, with the same traditional reputation for calming digestion as fennel seed.
Cooking notes
Fingerroot Core krachai, Chinese keys
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An aromatic rhizome in the ginger family with finger-like roots, also called krachai.
Used in Thai, and broader Southeast Asian and Indonesian cooking.
Aromatic rhizome in the ginger family, like ginger and galangal. Core-safe.
Nutrition. A Southeast Asian root herb related to ginger, contributing aromatic plant compounds and a traditional role in supporting digestion in Thai cooking.
Cooking notes
Galangal Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is an aromatic rhizome related to ginger, with firm, pale flesh.
Native to Southeast Asia and central to Thai, Indonesian, and Malaysian cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A ginger relative with a sharp, citrusy bite, contributing anti-inflammatory plant compounds and a long history in traditional medicine for digestive support.
Cooking notes
Garlic powder Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is dried, ground garlic, sold as a fine powder.
Made from garlic, a bulb used in nearly every world cuisine.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A convenient dried seasoning that carries some of fresh garlic's sulfur compounds, prized for their traditional role in supporting immune function and healthy circulation.
Cooking notes
Holy basil Core tulsi, kaprao
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An aromatic leafy herb in the mint family, also called tulsi or kaprao.
Native to the Indian subcontinent, central to Thai and Indian cooking.
Leaf-based culinary herb. Core-safe; AIP removes seed-based spices, not leaf herbs.
Nutrition. Also known as tulsi, an herb traditionally used to support the body's response to stress, contributing antioxidant compounds beyond those of common basil.
Cooking notes
Lavender Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The fragrant flower buds of the lavender plant, used as a culinary herb.
Native to the Mediterranean, used in Provencal French cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A floral herb valued for its calming aroma and traditional use in easing stress and supporting restful sleep, along with modest antioxidant activity.
Cooking notes
Lemon balm Core melissa
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A lemon-scented leafy herb in the mint family.
Native to the Mediterranean and western Asia, used in European herbal cooking.
Leaf-based culinary herb. Core-safe; AIP removes seed-based spices, not leaf herbs.
Nutrition. A member of the mint family traditionally used to ease anxiety and support digestion, contributing antioxidant plant compounds with a light lemony flavor.
Cooking notes
Lemon verbena Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An aromatic leaf herb from a flowering shrub.
Native to South America and used in French and Spanish cooking.
Leaf-based culinary herb. Core-safe; AIP removes seed-based spices, not leaf herbs.
Nutrition. A citrus-scented leaf traditionally brewed as a calming tea, contributing antioxidant compounds and a long history of use for digestive comfort.
Cooking notes
Lemongrass Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A tall aromatic grass whose lower stalk you use as a herb.
Native to tropical Asia, central to Thai, Vietnamese, and Indonesian cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A citrusy stalk common in Southeast Asian cooking, contributing antioxidant compounds and a traditional reputation for easing digestion and calming inflammation.
Cooking notes
Lovage Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A tall leafy herb in the carrot and parsley family.
Native to the Mediterranean and used in European, especially Central and Eastern European, cooking.
Leaf-based culinary herb. Core-safe; AIP removes seed-based spices, not leaf herbs.
Nutrition. A celery-like herb contributing trace vitamin C and antioxidant compounds, traditionally used to support digestion in European cooking.
Cooking notes
Mace Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A warm spice from the lacy red aril that wraps the nutmeg seed.
Native to the Banda Islands of Indonesia and used in Indian, Caribbean, and European cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. The dried outer covering of the nutmeg seed, contributing aromatic and antioxidant compounds in the small amounts typical of a warming spice.
Cooking notes
Marjoram Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is an aromatic herb in the mint family, a close and gentler cousin of oregano.
Native to the Mediterranean and Western Asia, used in Mediterranean and European cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A relative of oregano with a milder flavor, contributing antioxidant plant compounds and a traditional reputation for easing digestive discomfort.
Cooking notes
Mitsuba Core Japanese parsley
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a trifoliate green herb in the parsley family.
Native to East Asia; used in Japanese cooking.
Apiaceae leaf herb, in the parsley family. Core-safe.
Nutrition. A Japanese herb also called Japanese parsley, contributing trace vitamin C and antioxidant compounds with a delicate, slightly peppery flavor.
Cooking notes
Onion powder Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A dried, ground seasoning made from onions, an allium-based spice.
Used broadly as a pantry seasoning across many Western cuisines.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A convenient dried seasoning carrying some of fresh onion's sulfur compounds and antioxidants, adding flavor depth without needing fresh alliums on hand.
Cooking notes
Oregano Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is an aromatic herb in the mint family, used fresh or dried.
Native to the Mediterranean and central to Italian, Greek, and Mexican cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A robust herb with some of the highest antioxidant activity of any culinary plant, along with a traditional reputation for antimicrobial and digestive support.
Cooking notes
Pandan Core pandanus, screwpine leaf
Core Autoimmune Protocol food, eaten freely during the elimination phase.
These are the long green leaves of a tropical plant, used whole or as an extract for flavor and color.
Native to Southeast Asia and central to Thai, Malaysian, Indonesian, and Filipino cooking.
Leaf-based culinary herb. Core-safe; AIP removes seed-based spices, not leaf herbs.
Nutrition. A fragrant Southeast Asian leaf used to flavor rice and desserts, contributing mild antioxidant compounds along with its distinctive sweet, grassy aroma.
Cooking notes
Parsley Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A leafy herb in the carrot family, sold as flat-leaf and curly.
Native to the Mediterranean, used in cuisines across Europe and the Middle East.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A common garnish herb that is genuinely rich in vitamin K and contributes vitamin C and antioxidant compounds, more nutritious than its everyday role suggests.
Cooking notes
Peppermint Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An aromatic leaf in the mint family, used fresh or dried.
Native to Europe and used widely across many cuisines.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A cooling herb long used to ease digestive discomfort, bloating, and nausea, contributing antioxidant plant compounds along with its traditional soothing effect on the gut.
Cooking notes
Perilla Core shiso, egoma, beefsteak leaf
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An aromatic leaf in the mint family, used green or purple-red, also called shiso.
Native to East Asia, central to Japanese, Korean, and Vietnamese cooking.
Leaf-based culinary herb. Core-safe; AIP removes seed-based spices, not leaf herbs.
Nutrition. Also called shiso, a Japanese and Korean herb contributing omega-3 fatty acids and antioxidant compounds, more nutritionally substantial than most culinary leaves.
Cooking notes
Rosemary Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A woody aromatic herb in the mint family, the needle-like leaves of an evergreen shrub.
Native to the Mediterranean and central to Italian, French, and Provencal cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A pungent herb rich in antioxidant plant compounds long studied for their role in calming inflammation, added in small amounts for flavor and support.
Cooking notes
Saffron Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The dried red stigmas of a crocus flower, used as a spice.
Long cultivated across Persia, the Mediterranean, and India, central to Persian, Spanish, and Indian cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. The world's most prized spice, contributing antioxidant compounds traditionally associated with mood support, used in tiny amounts for flavor and color.
Cooking notes
Sage Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An aromatic leaf herb in the mint family.
Native to the Mediterranean and common in Italian, British, and Middle Eastern cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. An earthy herb contributing antioxidant plant compounds and a traditional reputation for supporting digestion, used in small culinary amounts.
Cooking notes
Savory Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A leafy culinary herb in the mint family, with a summer form and a winter form.
Native to the Mediterranean and used in southern European and Provencal cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A thyme-like herb traditionally paired with beans and hearty dishes for its reputed ability to ease digestion and reduce gas.
Cooking notes
Spearmint Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is an aromatic herb in the mint family.
Native to Europe and Asia, used across Mediterranean, Middle Eastern, and South Asian cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A milder cousin of peppermint, contributing antioxidant compounds and a traditional soothing effect on digestion, along with a light, sweet flavor.
Cooking notes
Tarragon Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a slender aromatic herb with narrow leaves, in the Asteraceae family.
Associated with French cooking, where it is one of the classic fines herbes.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. An anise-scented herb contributing antioxidant plant compounds, traditionally used in French cooking and valued for a mild digestive-supporting effect.
Cooking notes
Thai basil Core horapha
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An aromatic leaf herb in the mint family, a basil variety with purple stems.
Central to Thai, Vietnamese, and broader Southeast Asian cooking.
Leaf-based culinary herb. Core-safe; AIP removes seed-based spices, not leaf herbs.
Nutrition. A spicier variety of basil common in Southeast Asian cooking, contributing antioxidant compounds and the same digestive-supporting reputation as common basil.
Cooking notes
Thyme Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a small-leaved aromatic herb in the mint family.
Native to the Mediterranean and central to French and broader European cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A potent herb rich in antioxidant compounds and long used in traditional medicine for its antimicrobial and respiratory-supporting properties.
Cooking notes
Turmeric Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a bright orange root in the ginger family, used fresh or dried and ground.
Native to South Asia and central to Indian and Southeast Asian cooking.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A golden root known for curcumin, a compound studied for its role in calming inflammation. Curcumin is absorbed better alongside a source of fat, which fits naturally into most cooking on the protocol.
Cooking notes
Vanilla Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The cured seed pod of a climbing orchid, used as whole beans, extract, or paste.
Native to Mexico, now grown in Madagascar, Tahiti, and other tropical regions.
AIP-safe spice: leaf, flower, root, or bark, not seed- or nightshade-derived.
Nutrition. A fragrant pod contributing antioxidant compounds and a naturally sweet flavor, useful for satisfying a sweet craving without added sugar.
Cooking notes
Vietnamese coriander Core rau ram, laksa leaf
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An aromatic leaf herb in the buckwheat family, unrelated to true coriander.
Native to Southeast Asia and central to Vietnamese and Malaysian cooking.
Leaf-based culinary herb. Core-safe; AIP removes seed-based spices, not leaf herbs.
Nutrition. Also called rau ram, a peppery herb common in Vietnamese cooking, contributing antioxidant compounds and a traditional reputation for aiding digestion.
Cooking notes
Black tea Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A fully oxidized tea brewed from the dried leaves of the Camellia sinensis plant.
Originated in China and India, drunk worldwide.
Nutrition. Carries polyphenol antioxidants along with caffeine, best enjoyed in moderation since caffeine can affect the stress response some people are working to calm.
Cooking notes
Coconut milk Core additive-free
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A rich liquid pressed from grated coconut flesh, used as a dairy-free base.
Central to South and Southeast Asian, Caribbean, and Pacific cooking.
Nutrition. A creamy dairy substitute that carries fat-soluble nutrients and some minerals, best chosen without added gums or emulsifiers.
Estimated per 100 g: 230 kcal, 2.3 g protein, 6 g carbs, 2.2 g fiber.
Cooking notes
Coconut water Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The clear liquid found inside young green coconuts.
From the tropics worldwide, a everyday drink in Southeast Asia, India, and the Caribbean.
Nutrition. A source of natural electrolytes, especially potassium, useful for hydration though best kept to moderate amounts given its natural sugar content.
Cooking notes
Dandy Blend Avoid
Left out of the Autoimmune Protocol.
A powdered instant beverage blended from roasted chicory, barley, rye, and beet root, meant to be dissolved in hot water like instant coffee.
Developed in the United States as a caffeine-free coffee alternative, popular among people avoiding coffee for health reasons.
Coffee substitute made from barley and rye. Not compliant despite a gluten-free label, because it is made from processed grains.
Nutrition. Made from roasted barley, rye, chicory, and beet, this coffee substitute contains grain extracts that the Autoimmune Protocol excludes even when a product is labeled gluten free. Roasted dandelion root or carob make compliant swaps.
Cooking notes
Green tea Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A drink made from the unoxidized leaves of the tea plant.
Native to China and central to Chinese and Japanese drinking traditions.
Nutrition. Rich in catechin antioxidants, particularly EGCG, along with a moderate amount of caffeine that some people healing from autoimmune disease choose to limit.
Cooking notes
Matcha Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A finely ground powder made from shade-grown green tea leaves.
Developed in Japan within the Japanese tea tradition.
Ground green tea; compliant with no filler ingredients.
Nutrition. A concentrated form of green tea leaf, carrying an even higher dose of catechin antioxidants and caffeine than brewed green tea.
Cooking notes
Mineral water Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is naturally sourced water carrying dissolved minerals, sometimes carbonated.
Drawn from mineral springs, consumed worldwide.
Nutrition. Naturally carbonated water carrying trace minerals like calcium and magnesium, depending on its source.
Cooking notes
Rooibos tea Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a caffeine-free herbal tea brewed from the fermented leaves of a South African shrub.
Native to the Cederberg region of South Africa.
Nutrition. A caffeine-free herbal tea rich in antioxidant compounds, gentle enough for regular use.
Cooking notes
Sparkling water Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Water charged with carbon dioxide for carbonation, plain and unsweetened.
Used worldwide as a beverage and mixer.
Nutrition. Plain carbonated water with no nutritional content of its own, a useful non-caffeinated alternative to soda.
Cooking notes
Water Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is plain drinking water, the base of nearly all cooking and the drink you reach for most.
Universal across every cuisine and the foundation of cooking everywhere.
Nutrition. The foundation of hydration and every metabolic process in the body, with no substitute for its role in digestion, detoxification, and cellular function.
Cooking notes
Amchur Core dry mango powder, amchoor
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a tart seasoning powder made from dried unripe green mango.
From northern India and used in Indian cooking.
Dried green mango powder for a sour note in Indian dishes; mango is Core. Buy pure, with no anti-caking additives.
Nutrition. A tangy dried mango powder used to add sourness in Indian cooking, offering a small amount of vitamin C and polyphenol antioxidants.
Cooking notes
Anchovy paste Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A concentrated paste of ground salt-cured anchovies, used as a seasoning.
Common in Italian, French, and Mediterranean cooking.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. A concentrated paste made from small oily fish, offering omega-3 fatty acids and a savory depth that supports anti-inflammatory fat intake in small amounts.
Cooking notes
Apple cider vinegar Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A vinegar made by fermenting apple cider.
Used in American and European cooking.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. A fermented vinegar that can carry beneficial acetic acid and trace probiotic compounds from its 'mother,' often used to support digestion when added to meals.
Cooking notes
Baking powder Avoid
Left out of the Autoimmune Protocol.
A leavening agent combining an acid and a base with a starch filler.
A household baking staple worldwide, used to make baked goods rise.
Commercial baking powder contains cornstarch or potato starch, so it is not compliant. Make your own with a compliant starch like arrowroot or tapioca.
Nutrition. Excluded because most commercial blends contain cornstarch or grain-derived starch as a filler, ingredients left out during elimination. Baking soda paired with cream of tartar is the compliant substitute.
Cooking notes
Baking soda Core sodium bicarbonate
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Sodium bicarbonate, a fine white powder that works as a chemical leavening agent.
A processed mineral compound used in baking worldwide.
Compliant.
Nutrition. A mineral leavening agent free of the starch fillers found in commercial baking powder, offering a compliant way to help baked goods rise.
Cooking notes
Balsamic vinegar Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A dark, aged vinegar made from cooked grape must.
From Modena and Reggio Emilia in Italy.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. A fermented vinegar made from grape must, offering polyphenol antioxidants and a rich, slightly sweet flavor that makes it a flavorful core pantry staple.
Cooking notes
Carob powder Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A brown powder ground from the roasted pod of the carob tree, used in place of cocoa.
Native to the Mediterranean, used across the region as a natural sweetener and flavoring.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. A naturally sweet powder made from roasted carob pods, offering fiber and polyphenol antioxidants as a caffeine-free stand-in for cocoa.
Cooking notes
Coconut aminos Core soy sauce substitute
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A savory liquid seasoning made from fermented coconut sap and salt, used in place of soy sauce.
Coconut-based and developed as a soy-free, gluten-free alternative to soy sauce.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. A soy- and gluten-free seasoning made from fermented coconut sap, offering a savory, slightly sweet flavor that makes it a reliable substitute for soy sauce.
Estimated per 100 g: 45 kcal, 0.5 g protein, 9 g carbs, 0 g fiber.
Cooking notes
Coconut concentrate Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A thick spread made from pureed whole coconut flesh, also called coconut butter or coconut manna.
A product of coconut, native to the tropical Indo-Pacific and used in modern coconut-based cooking.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. Pureed whole coconut flesh, offering fiber and the same medium-chain fats as coconut meat in a rich, spreadable form that supports steady energy.
Cooking notes
Coconut cream Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is the thick, rich layer you skim from the top of coconut milk, pressed from coconut flesh.
From the coconut palm, central to Thai, South Indian, and Southeast Asian cooking.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. The thick, fat-rich layer of coconut milk, offering medium-chain fatty acids that provide a steady, easily used source of energy.
Estimated per 100 g: 330 kcal, 3.3 g protein, 6.7 g carbs, 2.2 g fiber.
Cooking notes
Coconut vinegar Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a vinegar fermented from coconut sap or coconut water.
Used widely in Filipino and South Indian cooking.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. A vinegar fermented from coconut sap or water, offering mild acidity and trace nutrients that make it a versatile core pantry staple.
Cooking notes
Cream of tartar Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A fine white powder, an acidic byproduct of winemaking.
A standard Western baking and pantry ingredient.
Compliant; the acid usually paired with baking soda.
Nutrition. A byproduct of winemaking used to stabilize and leaven, offering potassium in small amounts and a key role in compliant baking powder substitutes.
Cooking notes
Fish sauce Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is a salty liquid condiment made from fish, usually anchovies, fermented with salt.
Central to Thai, Vietnamese, and broader Southeast Asian cooking.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. A fermented fish condiment offering a concentrated savory flavor along with small amounts of B vitamins and omega-3 fatty acids from the fish used to make it.
Estimated per 100 g: 35 kcal, 5 g protein, 4 g carbs, 0 g fiber.
Cooking notes
Fruit and vegetable juice Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
This is liquid pressed or extracted from fruits and vegetables, on its own or blended together.
Made worldwide from whatever produce is on hand.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. Fresh-pressed juice offers vitamins and plant compounds in concentrated form, though without the fiber of whole produce it moves through the body quickly, so it is best kept as an occasional addition rather than a daily staple.
Cooking notes
Jams and chutneys Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Sweet or savory fruit preserves cooked down with a sweetener, and sometimes vinegar and spices.
Jams are a European preserving tradition; chutneys come from Indian cooking.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. Compliant jams and chutneys made from fruit, spices, and approved sweeteners bring natural sweetness and some antioxidant activity to a meal, though they remain concentrated sugar and are worth using in small spoonfuls.
Cooking notes
Kokum Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
The dried sour rind of the kokum fruit, used to add sourness.
Native to western India and used in coastal South Indian and Maharashtrian cooking.
Dried Garcinia indica fruit rind, a souring agent for curries. Core-safe; an AIP stand-in for tamarind.
Nutrition. Kokum, a tart dried fruit rind common in South Asian cooking, carries antioxidant compounds and has long been used in traditional practice to support digestion, adding sour depth without relying on nightshade-based vinegars.
Cooking notes
Nutritional yeast Core non-fortified
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Deactivated yeast grown on molasses and sold as soft yellow flakes, often called nooch.
A modern wholefoods and plant-based staple, used worldwide as a dairy-free savory seasoning.
Deactivated yeast used as a dairy-free cheesy, savory seasoning. Allowed on Core in its non-fortified form; choose non-fortified, since fortified versions add synthetic folic acid. Kharrazian lists yeast among gluten cross-reactive foods, so anyone who reacts to gluten and stalls can trial removing it too.
Nutrition. Nutritional yeast supplies B vitamins and a savory, cheese-like flavor without dairy, and the non-fortified form avoids the synthetic additives found in fortified versions that can irritate a sensitive gut.
Estimated per 100 g: 345 kcal, 50 g protein, 36 g carbs, 20 g fiber.
Cooking notes
Pectin Core
Core, best used in moderation during the elimination phase.
A soluble fiber pulled from fruit, used as a natural gelling agent.
Derived from citrus peel and apples, used in preserving traditions worldwide.
Fruit fiber used to thicken jams; compliant, best in moderation since the extra fiber is hard for some to digest.
Nutrition. Pectin is a soluble fiber drawn from fruit that helps set jams and can gently support regularity, though it is best used in moderation, since a concentrated fiber extract can be hard on a healing gut in large amounts.
Cooking notes
Red wine vinegar Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A sharp vinegar made by fermenting red wine.
Common in Mediterranean and European cooking.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. Red wine vinegar brings acidity and a small amount of polyphenols carried over from the wine, useful for brightening dressings and marinades without relying on nightshade-based condiments.
Cooking notes
Salt Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
Sodium chloride, a mineral seasoning used to bring out flavor.
Harvested from sea water and rock deposits, used in every cuisine in the world.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. Salt supplies sodium and, when sourced from the sea or iodized, trace minerals the body needs for fluid balance and nerve function, and it deserves a steady place in cooking rather than restriction.
Cooking notes
Truffle oil Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
An oil carrying truffle flavor or aroma, used to finish a dish, and usually flavored synthetically rather than with real truffle.
Tied to Italian and French truffle cooking, though most commercial versions are synthetically flavored.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. Truffle oil is prized for its concentrated aroma rather than any particular nutrient content, and a few drops go a long way toward making simple, healing meals feel more satisfying.
Cooking notes
White wine vinegar Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A mild vinegar made by fermenting white wine.
Made wherever wine is produced and central to French and Mediterranean cooking.
Generally compliant; always check the label for hidden seed, nightshade, or soy ingredients.
Nutrition. White wine vinegar offers the same gentle acidity as red wine vinegar with a lighter flavor, a simple way to add brightness to dressings and pickles without added sugar.
Cooking notes
Coconut sugar Core
Core, best used in moderation during the elimination phase.
This is an unrefined sugar made from the boiled-down sap of coconut palm flowers.
Made across Southeast Asia, especially Indonesia and the Philippines.
Natural sweetener; use in moderation for blood-sugar stability.
Nutrition. An unrefined sugar made from coconut palm sap, carrying trace minerals that refined sugar lacks. It still raises blood sugar like any sweetener, so it belongs in small, occasional amounts.
Estimated per 100 g: 375 kcal, 0 g protein, 100 g carbs, 0 g fiber.
Cooking notes
Coconut syrup Core
Core, best used in moderation during the elimination phase.
This is a natural sweetener made from the reduced sap of the coconut palm.
Produced in coconut-growing regions of Southeast Asia.
Natural sweetener; use in moderation for blood-sugar stability.
Nutrition. A liquid sweetener made from coconut palm sap, similar to coconut sugar in offering trace minerals alongside its sugar content. Best used sparingly given its effect on blood sugar.
Cooking notes
Honey Core
Core, best used in moderation during the elimination phase.
A natural sweetener that bees make from flower nectar.
Used worldwide across nearly every cuisine.
Natural sweetener; use in moderation for blood-sugar stability.
Nutrition. Raw honey carries small amounts of antioxidants and enzymes not found in refined sugar, along with antimicrobial properties studied in wound care. It is still concentrated sugar, best used in small amounts.
Estimated per 100 g: 304 kcal, 0.3 g protein, 82 g carbs, 0.2 g fiber.
Cooking notes
Maple sugar Core
Core, best used in moderation during the elimination phase.
This is a granulated sugar made by boiling maple sap until it crystallizes.
Made in northeastern North America from sugar maple sap.
Natural sweetener; use in moderation for blood-sugar stability.
Nutrition. A dried, granulated form of maple syrup that carries trace minerals like manganese and zinc. Like any sweetener, it affects blood sugar and is best used sparingly.
Estimated per 100 g: 354 kcal, 0 g protein, 90 g carbs, 0 g fiber.
Cooking notes
Maple syrup Core
Core, best used in moderation during the elimination phase.
This is a sweetener boiled down from the sap of maple trees.
From northeastern North America and central to that region's cooking.
Natural sweetener; use in moderation for blood-sugar stability.
Nutrition. Made from tree sap, maple syrup carries trace minerals including manganese and zinc, along with some antioxidant compounds. It remains a concentrated sugar, worth using in small amounts.
Estimated per 100 g: 260 kcal, 0 g protein, 67 g carbs, 0 g fiber.
Cooking notes
Molasses Core
Core, best used in moderation during the elimination phase.
A thick, dark syrup that comes off the refining of sugar cane or beet.
Tied to Caribbean sugar production and American Southern cooking.
Natural sweetener; use in moderation for blood-sugar stability.
Nutrition. The most mineral-rich of the natural sweeteners, molasses carries meaningful amounts of iron, calcium, and magnesium alongside its sugar content, though it is still best used sparingly.
Estimated per 100 g: 290 kcal, 0 g protein, 75 g carbs, 0 g fiber.
Cooking notes
Cassava flour Core yuca flour
Core, best used in moderation during the elimination phase.
A grain-free flour milled from the whole dried cassava root.
From the cassava plant of South America, used in Brazilian and grain-free baking.
AIP-safe grain-free flour. Use in moderation; these are starchy. Tigernut and water chestnut are not nuts.
Nutrition. A grain-free, nightshade-free starch that stands in for wheat flour in baking. It carries little nutrition on its own and works best paired with more nutrient-dense ingredients.
Estimated per 100 g: 342 kcal, 1.5 g protein, 81.5 g carbs, 3.7 g fiber.
Cooking notes
Coconut flour Core
Core, best used in moderation during the elimination phase.
A grain-free flour milled from dried, defatted coconut meat.
Made from coconut, used in grain-free and tropical baking.
AIP-safe grain-free flour. Use in moderation; these are starchy. Tigernut and water chestnut are not nuts.
Nutrition. A fiber-rich, grain-free flour made from dried coconut meat. It adds bulk and a mild sweetness to baking, and its fiber supports steady digestion.
Estimated per 100 g: 428 kcal, 14 g protein, 57 g carbs, 36 g fiber.
Cooking notes
Collagen peptides Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A flavorless powdered protein made from collagen, used in baking and drinks.
A modern food supplement, not tied to a traditional cuisine.
Grass-fed collagen; dissolves into batters, soups, and drinks. Core-safe.
Nutrition. A concentrated source of glycine and proline, the amino acids tied to gut lining repair and connective tissue. It dissolves easily into warm liquids without changing texture.
Cooking notes
Gelatin Core
Core Autoimmune Protocol food, eaten freely during the elimination phase.
A protein set extracted from animal collagen, sold as a powder or in sheets.
Used as a setting agent across European and global cooking.
Grass-fed gelatin; sets desserts and supports the gut lining. Core-safe.
Nutrition. The cooked form of collagen, rich in glycine and proline for gut lining and joint support. It also thickens broths and desserts into a smooth set.
Estimated per 100 g: 335 kcal, 86 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Green banana flour Core
Core, best used in moderation during the elimination phase.
A grain-free flour milled from dried unripe green bananas.
Rooted in tropical and West African cooking and used as an AIP-safe baking flour.
AIP-safe grain-free flour. Use in moderation; these are starchy. Tigernut and water chestnut are not nuts.
Nutrition. Made from unripe bananas, this starch contains resistant starch that feeds beneficial gut bacteria while remaining grain-free and nightshade-free.
Cooking notes
Plantain flour Core green plantain flour
Core, best used in moderation during the elimination phase.
A grain-free flour milled from dried green, unripe plantains.
Rooted in West African and Caribbean cooking where green plantains are a staple starch.
AIP-safe grain-free flour. Use in moderation; these are starchy. Tigernut and water chestnut are not nuts.
Nutrition. A grain-free starch from green plantains, carrying a mild, earthy flavor and some potassium along with its use as a wheat substitute.
Cooking notes
Sweet potato flour Core
Core, best used in moderation during the elimination phase.
This is a grain-free starchy flour milled from dried sweet potato.
Used in gluten-free and grain-free baking and across parts of Asian cooking.
AIP-safe grain-free flour. Use in moderation; these are starchy. Tigernut and water chestnut are not nuts.
Nutrition. Ground from dried sweet potato, this flour keeps a trace of the vegetable's beta-carotene and lends a natural sweetness to baked goods.
Cooking notes
Tigernut flour Core tuber, not a nut
Core, best used in moderation during the elimination phase.
This is a grain-free, nut-free flour ground from tigernuts, which are small tubers rather than nuts.
Tigernuts are native to Africa and the Mediterranean; the flour is used in grain-free baking.
AIP-safe grain-free flour. Use in moderation; these are starchy. Tigernut and water chestnut are not nuts.
Nutrition. Made from a small tuber rather than a nut, tigernut flour offers fiber and a naturally sweet, nutty flavor for nut-free baking.
Estimated per 100 g: 380 kcal, 5 g protein, 65 g carbs, 40 g fiber.
Cooking notes
Water chestnut flour Core
Core, best used in moderation during the elimination phase.
A starchy, grain-free flour ground from dried water chestnuts, not a true nut.
Used in Chinese and broader East and South Asian cooking.
AIP-safe grain-free flour. Use in moderation; these are starchy. Tigernut and water chestnut are not nuts.
Nutrition. A starch from an aquatic tuber, used mainly for its binding power in baking rather than for any notable nutrient content.
Cooking notes
Barley Avoid
Left out of the Autoimmune Protocol.
A cereal grain used for bread, soups, and malt.
Cultivated across the Middle East, Europe, and Asia for millennia.
Carries gluten as the protein hordein, and it hides in malt, malt vinegar, malt syrup, and most beer.
Nutrition. Excluded for its gluten content, which can trigger intestinal permeability and immune activation in autoimmune disease. Cassava, plantain, or well-cooked squash offer a similarly hearty texture on the Autoimmune Protocol.
Cooking notes
Bulgur Avoid
Left out of the Autoimmune Protocol.
Parboiled, cracked wheat.
A staple of Middle Eastern and Mediterranean cooking.
Cracked, parboiled wheat, so it is simply gluten in another shape.
Nutrition. A wheat product excluded for its gluten content, which can aggravate gut lining integrity and immune activity. Cauliflower rice or cooked plantain make a compliant stand-in for tabbouleh-style dishes.
Cooking notes
Farro Avoid
Left out of the Autoimmune Protocol.
An ancient whole wheat grain.
Grown in Italy and the eastern Mediterranean since antiquity.
An ancient wheat. Still wheat, still gluten.
Nutrition. An ancient wheat variety excluded for its gluten content, which can disrupt gut barrier function in autoimmune disease. Cauliflower rice or cooked winter squash offer a similar chewy base on the Autoimmune Protocol.
Cooking notes
Kamut Avoid
Left out of the Autoimmune Protocol.
An heirloom variety of wheat, also called Khorasan wheat.
Originating in the Fertile Crescent and revived commercially in the twentieth century.
A trade name for khorasan, an ancient wheat that carries gluten like any other.
Nutrition. An ancient wheat relative left off the Autoimmune Protocol because its gluten content can provoke gut permeability and immune reactivity. Cooked sweet potato or plantain serve as a compliant substitute for texture.
Cooking notes
Rye Avoid
Left out of the Autoimmune Protocol.
A cereal grain closely related to wheat and barley.
A staple of Northern and Eastern European cooking.
Carries gluten as the protein secalin, and it cross-reacts the same way wheat does.
Nutrition. A gluten-containing grain excluded from the Autoimmune Protocol for its potential to irritate the gut lining and stimulate immune activity. Cassava flour or plantain provide a compliant alternative for heartiness in baking.
Cooking notes
Spelt Avoid
Left out of the Autoimmune Protocol.
An ancient hulled wheat species.
Cultivated in Europe since the Bronze Age.
An older wheat variety often sold as gentler, and it still contains gluten.
Nutrition. An ancient wheat variety excluded for its gluten content, which can compromise gut barrier integrity in autoimmune disease. Cooked squash or cassava-based flours offer a compliant swap on the Autoimmune Protocol.
Cooking notes
Triticale Avoid
Left out of the Autoimmune Protocol.
A hybrid grain bred from wheat and rye.
Developed in the late nineteenth and twentieth centuries as a high-yield crop.
A wheat and rye hybrid, so it carries the gluten of both.
Nutrition. A wheat-rye hybrid excluded from the Autoimmune Protocol because its gluten content can trigger intestinal permeability and immune activation. Cassava or plantain flour make a compliant substitute for baking.
Cooking notes
Wheat Avoid incl. einkorn, semolina, durum
Left out of the Autoimmune Protocol.
The world's most widely grown cereal grain, including einkorn, semolina, and durum varieties.
Domesticated in the Fertile Crescent thousands of years ago.
The main source of gluten and its gliadin protein, the one that can mimic thyroid tissue. This is the single most important food to keep out for good in Hashimoto's, and it includes einkorn, semolina, and durum.
Nutrition. The primary source of gluten, a protein that can increase intestinal permeability and drive immune activation in autoimmune disease, so it is left off the Autoimmune Protocol. Cassava, plantain, or arrowroot flour serve as compliant substitutes for baking.
Cooking notes
Brown rice Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is whole-grain rice with the bran and germ left intact.
A staple grain across Asia and now eaten worldwide.
Test white rice first, as it is gentler. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A whole grain held out during elimination for its lectins and phytic acid, which can irritate a healing gut lining. When reintroduced and tolerated, it offers fiber, B vitamins, and steady energy.
Cooking notes
Corn Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
These are the starchy kernels of a cereal grass, eaten as both a grain and a vegetable.
Native to Mexico and Central America and central to the cooking of the Americas.
Non-gluten grain; Stage 4 reintroduction. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A grain held out during elimination for its lectins and frequent cross-reactivity with gluten sensitivity. When reintroduced and tolerated, it offers fiber and carotenoid antioxidants like lutein.
Cooking notes
Fonio Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A tiny ancient West African grain in the millet family, naturally gluten-free.
Native to West Africa, traditional across the Sahel.
Non-gluten grain; Stage 4 reintroduction.
Nutrition. An ancient West African grain held out during elimination like other grains for its lectin content. When reintroduced and tolerated, it offers fiber, iron, and a light, quick-cooking source of energy.
Cooking notes
Job's tears Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A chewy, bead-like grain cooked the way you would cook a whole grain.
Native to Asia and used in Chinese, Korean, and Southeast Asian cooking.
Non-gluten grain; Stage 4 reintroduction.
Nutrition. A grain-like seed used across East Asian cooking, held out during elimination for the same lectin concerns as other grains. When reintroduced and tolerated, it offers fiber and plant protein.
Cooking notes
Millet Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A small round gluten-free cereal grain from several grass species.
Native to Africa and Asia, central to Indian, African, and Chinese cooking.
Non-gluten grain; Stage 4 reintroduction. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A small gluten-free grain held out during elimination for its lectins and phytic acid. When reintroduced and tolerated, it offers magnesium, fiber, and a mild source of plant protein.
Cooking notes
Oats Reintro - stage 4 gluten-free
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A cereal grain, the seed of the oat grass, sold rolled, steel-cut, or as flour.
Grown in temperate regions and central to British, Irish, and Scandinavian cooking.
Non-gluten grain; Stage 4 reintroduction. Gluten-free oats can still cross-react in Hashimoto's because their protein avenin resembles wheat gliadin. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A gluten-free grain held out during elimination for its lectins and its frequent cross-contamination with wheat. When reintroduced and tolerated, it offers beta-glucan fiber that supports steady blood sugar and a healthy gut lining.
Cooking notes
Sorghum Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A gluten-free cereal grain from a tall grass.
Native to Africa, a staple in African, Indian, and parts of American cooking.
Non-gluten grain; Stage 4 reintroduction. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A gluten-free grain held out during elimination for its lectins and phytic acid. When reintroduced and tolerated, it offers fiber, antioxidant compounds, and a steady source of energy.
Cooking notes
Teff Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A tiny grain with no gluten, the smallest grain people cultivate.
Native to Ethiopia and Eritrea and central to their cooking.
Non-gluten grain; Stage 4 reintroduction. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A tiny Ethiopian grain held out during elimination for the lectins common to grains. When reintroduced and tolerated, it offers iron, calcium, and fiber in a dense, nutty package.
Cooking notes
White rice Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
Milled rice grain with the bran and germ removed.
Domesticated in Asia and a staple grain across Asian, Latin American, and many other cuisines.
The gentlest grain and the first to test. Sometimes allowed even on Core for those with higher carbohydrate needs (athletes, children, pregnancy, lactation). On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A polished grain held out during elimination along with other grains, though its milling removes much of the fiber and lectin-containing bran. When reintroduced and tolerated, it offers an easily digested source of energy.
Cooking notes
Wild rice Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is the long dark seed of an aquatic grass, which is not actually a true rice.
Native to North America, traditionally harvested by Indigenous peoples of the Great Lakes region.
Technically a grass seed. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A grass seed rather than a true rice, held out during elimination for the lectins it shares with other grains. When reintroduced and tolerated, it offers fiber, protein, and antioxidant compounds.
Cooking notes
Amaranth Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a tiny seed cooked as a pseudo-grain, from the same plant whose leaves you also eat.
Native to the Americas; a staple grain of the ancient Aztecs and used in Mexican and Andean cooking.
Pseudo-grain. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Amaranth is a nutrient-dense pseudo-grain rich in protein, iron, and magnesium, and when tolerated in later reintroduction it can be a well-absorbed way to bring more variety and minerals back into the diet.
Cooking notes
Buckwheat Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A pseudo-grain seed from a plant unrelated to wheat.
Used in Russian, Eastern European, Japanese, and French Breton cooking.
Pseudo-grain. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Buckwheat, despite its name, is not a true grain and offers protein, magnesium, and rutin, a plant compound with antioxidant activity, worth reintroducing carefully in later stages to see how the body responds.
Cooking notes
Quinoa Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is the edible seed of a plant in the same family as spinach, cooked like a grain.
Native to the Andes of South America and central to Andean cooking.
Pseudo-grain. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Quinoa is a complete protein among pseudo-grains, offering all essential amino acids along with magnesium and fiber, and it is often one of the better-tolerated starches to test in later reintroduction.
Cooking notes
Butter Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
This is a solid fat churned from cream, a dairy product.
Made wherever cattle are kept and central to European and many other cuisines.
Tested second in the Stage 3 dairy sequence, after ghee. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Carries the fat-soluble vitamins A, D, E, and K, and for those who tolerate dairy protein well it can be a gentler reintroduction since most of the casein is removed.
Cooking notes
Butter oil Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
Concentrated butterfat with the water and milk solids taken out, close to clarified butter and ghee.
Tied to Indian and South Asian cooking, where ghee is a staple fat.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity.
Nutrition. A concentrated form of butterfat with fat-soluble vitamins and little to no milk protein, making it one of the gentler dairy reintroductions.
Cooking notes
Buttermilk Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
A tangy cultured dairy liquid, traditionally what is left after churning butter.
Used in American Southern, British, and Indian cooking.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A fermented dairy drink offering some calcium and probiotic activity, best reintroduced slowly given its milk protein and lactose content.
Cooking notes
Cottage cheese Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
A fresh, lumpy curd cheese made from cow's milk.
A fresh cheese common in European and American cooking.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A protein-rich dairy food that supplies calcium and B12, worth reintroducing gradually to see how the gut and immune system respond to dairy protein.
Cooking notes
Cream Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
The high-fat portion of milk, a rich dairy liquid.
Central to European cooking, especially French and British.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. High in fat-soluble vitamins with less milk sugar than milk itself, though it still carries dairy protein worth reintroducing carefully.
Cooking notes
Cream cheese Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
A soft, fresh dairy cheese made from milk and cream.
Associated with American cooking, with roots in European fresh cheeses.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A soft, cultured cheese offering calcium and fat-soluble vitamins, reintroduced slowly because of its dairy protein content.
Cooking notes
Dairy-protein isolate Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
A concentrated dairy protein powder, like whey or casein isolate, pulled from milk.
An industrial dairy product used in supplements and processed foods.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A concentrated dairy protein used in supplements and processed foods, reintroduced with particular caution since it delivers a strong dose of the proteins some autoimmune systems react to.
Cooking notes
Ghee Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
Clarified butter with the milk solids and water removed, leaving nearly pure butterfat.
Originating in India and central to Indian and South Asian cooking.
Clarified butter, nearly pure fat. The first dairy tested in the dairy stage.
Nutrition. Clarified butter with the milk solids removed, so it carries fat-soluble vitamins with very little of the casein that can trigger a reaction, making it one of the easier dairy reintroductions.
Cooking notes
Hard cheese Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
This is an aged, firm cheese made by pressing and ripening curds, like Parmesan or aged cheddar.
Made across Europe, with deep traditions in Italy, France, England, and Switzerland.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Offers calcium, B12, and protein, and the aging process lowers lactose, though the casein content still makes it worth reintroducing gradually.
Cooking notes
Heavy cream Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
This is the high-fat dairy cream skimmed from whole milk.
A staple fat across European and Western cooking.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Rich in fat-soluble vitamins with a high fat content, still carrying dairy protein that is worth watching during reintroduction.
Cooking notes
Ice cream Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
A frozen dessert made from dairy cream, milk, and sugar.
A widespread Western dessert with many regional styles.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Delivers calcium and fat-soluble vitamins alongside a significant amount of added sugar, so it is one of the later, more occasional dairy reintroductions.
Cooking notes
Kefir Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
This is a fermented dairy drink cultured with kefir grains, thinner and tangier than yogurt.
Originates in the Caucasus region and used across Eastern European and Central Asian cooking.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A fermented milk drink with active cultures that can support gut flora, though its dairy protein and lactose still call for a careful reintroduction.
Cooking notes
Milk Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
This is the fluid drawn from cows or other animals, a base dairy product.
Used wherever animals are milked and central to many cuisines.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A source of calcium, protein, and vitamin D where fortified, best reintroduced slowly since both the casein and lactose it carries are common triggers.
Cooking notes
Soft cheese Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
Fresh or soft-ripened cheeses such as brie, chevre, mozzarella, and cream cheese.
Central to European, especially French and Italian, cheesemaking.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Provides calcium and protein with a higher moisture and lactose content than hard cheese, reintroduced gradually to gauge tolerance.
Cooking notes
Sour cream Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
A thick cultured dairy product made by fermenting cream.
Used in Eastern European, Mexican, and American cooking.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A cultured dairy product offering calcium and fat-soluble vitamins, reintroduced carefully due to its casein content.
Cooking notes
Whey Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
The liquid left over from milk after the curds separate in cheesemaking.
A byproduct of cheesemaking traditions worldwide.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. The liquid protein left from cheesemaking, a fast-absorbing source of amino acids that also carries the dairy proteins most likely to provoke a reaction.
Cooking notes
Whey protein Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
A powdered protein isolated from the whey portion of milk.
A modern dairy product used widely in shakes and baking.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A concentrated dairy protein powder valued for muscle repair, reintroduced last and cautiously since it delivers dairy protein in a very potent form.
Cooking notes
Whipping cream Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
A high-fat dairy cream that you can whip to hold air.
Used across European and American cooking.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. High in fat-soluble vitamins and fat, with the same dairy protein considerations as other cream products during reintroduction.
Cooking notes
Yogurt Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
A cultured dairy food made by fermenting milk with live bacteria.
Originated in Central Asia and the Middle East and used across many cuisines.
Dairy; Stage 3 reintroduction (fermented and aged forms before fluid milk). Often a permanent exclusion for Hashimoto's due to gluten cross-reactivity. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Fermented dairy with probiotic cultures that can support gut flora, though its casein and lactose content still warrant a slow, careful reintroduction.
Cooking notes
Egg white Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
The clear, protein-rich part of an egg that surrounds the yolk.
Used in baking and cooking traditions worldwide.
More reactive (lysozyme, ovalbumin). Tested at Stage 3 after egg yolk clears. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Pure protein without the nutrient density of the yolk, and reintroduced after the yolk since egg white proteins are a more common trigger.
Cooking notes
Egg yolk Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
This is the yellow center of an egg, rich in fat, and it works as both a binder and an emulsifier.
Used across virtually every cuisine in both savory and sweet cooking.
The less reactive part of the egg. Tested first, at Stage 1. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Rich in choline, vitamin A, and B12, the yolk carries most of an egg's nutrition and is usually the first part of the egg reintroduced.
Cooking notes
Whole egg Reintro - stage 3 chicken, duck, goose, or quail
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
This is the whole egg, white and yolk together, from chicken, duck, goose, or quail.
A universal ingredient across nearly every cuisine.
Test the whole egg at Stage 3 once egg yolk has cleared at Stage 1. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A complete protein with choline, vitamin A, and B12 concentrated in the yolk, reintroduced once both yolk and white have been tested individually.
Estimated per 100 g: 165 kcal, 31 g protein, 0 g carbs, 0 g fiber.
Cooking notes
Bean sprouts Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The fresh sprouted shoots of legumes such as mung bean or soybean.
Central to Chinese, Korean, Vietnamese, and broader East Asian cooking.
Fresh sprouted legume.
Nutrition. Sprouted legumes that offer vitamin C and folate. Sprouting reduces some of the lectins and phytates found in the mature bean, making this a reasonable early food to test legume tolerance.
Cooking notes
Green beans Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
These are the young, unripe pods of the common bean, eaten as a vegetable.
Native to the Americas and used widely across European, American, and Asian cooking.
Edible-pod legume, eaten as a vegetable rather than a dried bean.
Nutrition. An immature legume pod with a lower lectin load than the mature bean, offering vitamin C, vitamin K, and folate. A gentle food to test when reintroducing legumes.
Estimated per 100 g: 31 kcal, 1.8 g protein, 7 g carbs, 2.7 g fiber.
Cooking notes
Pea sprouts Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
These are the young shoots and tendrils of the pea plant, a legume.
Used in Chinese and broader East Asian cooking.
Fresh sprouted legume.
Nutrition. The young shoots of the pea plant, tender and mild, offering vitamin C, vitamin A, and folate. Like other sprouts, the lectin content is lower than in the mature pea.
Cooking notes
Peas in the pod Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
Legumes you eat whole in the pod, such as snow peas and sugar snap peas.
Grown widely in European, North American, and East Asian cooking.
Edible-pod legume, eaten as a vegetable rather than a dried bean.
Nutrition. Sweet, immature pea pods offering vitamin C, vitamin K, and a modest amount of plant protein. Worth reintroducing gradually since peas belong to the legume family.
Cooking notes
Snap peas Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
A legume with a plump, edible pod you eat whole, pod and peas together.
A cultivated pea variety used in American and Asian cooking.
Edible-pod legume, eaten as a vegetable rather than a dried bean.
Nutrition. A crisp, edible-pod legume offering vitamin C and vitamin K. As a member of the legume family, it is best reintroduced slowly and watched for any reaction.
Cooking notes
Snow peas Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
A flat, edible-pod pea you eat whole while it is young and tender, in the legume family.
Used widely in Chinese and Southeast Asian cooking.
Edible-pod legume, eaten as a vegetable rather than a dried bean.
Nutrition. A flat, tender-podded legume offering vitamin C, vitamin K, and folate, gentler than dried beans since the pod itself is eaten young.
Cooking notes
Adzuki bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A small red dried legume.
Native to East Asia and central to Japanese, Chinese, and Korean cooking.
Dried legume; high lectin and phytate load.
Nutrition. A small red bean offering plant protein, fiber, and folate, reintroduced carefully since legume lectins and phytates can be hard on a sensitive gut.
Cooking notes
Black bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A small black dried legume.
Native to the Americas, central to Latin American, Mexican, and Caribbean cooking.
Dried legume; high lectin and phytate load.
Nutrition. Rich in fiber, folate, and magnesium, though its lectin content is why legumes wait until later in reintroduction.
Cooking notes
Black-eyed pea Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A cream-colored legume with a dark eye-shaped spot, a kind of cowpea.
Native to Africa and central to West African, Indian, and American Southern cooking.
Dried legume; high lectin and phytate load.
Nutrition. A folate- and fiber-rich legume that, like other beans, carries lectins worth introducing slowly and always well cooked.
Cooking notes
Butter bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A large, flat, cream-colored legume, the mature form of the lima bean.
Native to the Americas and used in Southern US, Mediterranean, and British cooking.
Dried legume; high lectin and phytate load.
Nutrition. A creamy, starchy bean supplying fiber and potassium, reintroduced gradually to see how the gut tolerates its lectin content.
Cooking notes
Calico bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a mottled dried bean, a variety of common bean in the legume family.
From the Americas, used in North American home cooking.
Dried legume; high lectin and phytate load.
Nutrition. A mild bean offering plant protein and fiber, best reintroduced slowly along with the rest of the legume family.
Cooking notes
Cannellini bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a large white kidney-shaped bean, a dried legume in the Fabaceae family.
Associated with central and southern Italian cooking.
Dried legume; high lectin and phytate load.
Nutrition. A mild white bean with fiber, folate, and iron, reintroduced carefully due to the lectins common to all beans.
Cooking notes
Chickpea Reintro - stage 4 garbanzo
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A round, dried legume in the pea family, also called garbanzo.
Native to the Middle East and central to Mediterranean, Indian, and Middle Eastern cooking.
Dried legume; high lectin and phytate load.
Nutrition. A versatile legume rich in fiber, folate, and manganese, reintroduced slowly since its lectin content can be irritating before it is fully cooked and tolerated.
Cooking notes
Dried pea Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
These are mature peas dried after harvest, sold whole or split.
Long grown across Europe and South Asia and used in their soups and stews.
Dried legume; high lectin and phytate load.
Nutrition. Offers fiber and plant protein, reintroduced gradually as part of the legume family known for lectins that can challenge gut lining.
Cooking notes
Fava bean Reintro - stage 4 broad bean
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a large, flat legume eaten fresh or dried, also called the broad bean.
Native to the Mediterranean and Middle East and used across those cuisines and Europe.
Dried legume; high lectin and phytate load.
Nutrition. A protein- and folate-rich bean that some people react to strongly, so it is reintroduced with particular caution.
Cooking notes
Great Northern bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A medium-sized white dried bean with a thin skin.
Grown in North America, common in American and French-style bean cooking.
Dried legume; high lectin and phytate load.
Nutrition. A mild white bean supplying fiber and folate, reintroduced slowly like other legumes to test lectin tolerance.
Cooking notes
Italian bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A dried legume, the seed of a bean plant, in the flat romano or cannellini family of Italian beans.
Used in Italian cooking.
Dried legume; high lectin and phytate load.
Nutrition. A fiber- and protein-rich bean reintroduced gradually along with the rest of the legume family.
Cooking notes
Kidney bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A large red, kidney-shaped dried bean in the legume family.
Native to the Americas, central to Latin American, Caribbean, and Indian cooking.
Dried legume; high lectin and phytate load.
Nutrition. High in fiber and folate, kidney beans carry some of the highest lectin content of any bean, so they need thorough cooking and a careful reintroduction.
Cooking notes
Lentil Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A small lens-shaped dried legume.
One of the oldest cultivated crops, central to Indian, Middle Eastern, and Mediterranean cooking.
Dried legume; high lectin and phytate load.
Nutrition. A fiber- and iron-rich legume, gentler than many beans, though still reintroduced slowly to check tolerance for its lectin content.
Cooking notes
Lima bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A flat, pale dried legume, also called the butter bean.
Native to the Americas, used in Southern US, Latin American, and Mediterranean cooking.
Dried legume; high lectin and phytate load.
Nutrition. Offers fiber, potassium, and plant protein, reintroduced carefully as part of the broader legume family.
Cooking notes
Mung bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A small green legume that you can also sprout into bean sprouts.
Native to South Asia and used across Indian, Chinese, and Southeast Asian cooking.
Dried legume; high lectin and phytate load.
Nutrition. A fiber- and folate-rich legume, often easier to digest when sprouted, still reintroduced gradually to test tolerance.
Cooking notes
Navy bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A small white legume, also called the haricot bean.
Native to the Americas and central to American and British cooking.
Dried legume; high lectin and phytate load.
Nutrition. Rich in fiber and folate, navy beans are reintroduced slowly along with the rest of the bean family known for lectins.
Cooking notes
Pinto bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a speckled tan dried bean, a variety of common bean in the legume family.
From the Americas, central to Mexican and American Southwestern cooking.
Dried legume; high lectin and phytate load.
Nutrition. Supplies fiber, folate, and potassium, reintroduced gradually since its lectin content can be irritating to a healing gut.
Cooking notes
Runner bean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a large climbing bean you eat as a green pod or as dried seeds, a legume in the Fabaceae family.
Native to Central America; popular in British and Central American cooking.
Dried legume; high lectin and phytate load.
Nutrition. A fiber-rich bean reintroduced carefully as part of the legume family, best well cooked to reduce lectin content.
Cooking notes
Split pea Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
Dried, peeled, and split field peas, a legume.
Used in European, North American, and Indian cooking.
Dried legume; high lectin and phytate load.
Nutrition. Offers fiber and plant protein, reintroduced slowly like other legumes to gauge digestive tolerance.
Cooking notes
Tamarind Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is the sour pulp inside the pod of the tamarind tree, a true legume.
Native to tropical Africa and central to Indian, Southeast Asian, and Mexican cooking.
A true legume; the cooking pulp is the pod fruit itself, so it is not Core. Test late, with the dried legumes, if at all.
Nutrition. A tangy legume pod fruit used mostly as a flavoring, contributing small amounts of fiber and minerals, reintroduced gradually as part of the legume family.
Cooking notes
Edamame Reintro - stage 4 immature soybean
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
These are immature green soybeans, eaten as a vegetable in or out of the pod.
From East Asia and central to Japanese, Chinese, and Korean cooking.
Goes late if tested at all, and many people keep soy out long term. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. An immature soybean offering plant protein and fiber along with isoflavones, plant compounds with mild hormone-modulating activity. Soy is one of the last foods reintroduced, since it is a common trigger for gut and immune reactivity.
Cooking notes
Miso Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A fermented paste made from soybeans and a grain culture, ranging from light to dark.
Central to Japanese cooking.
Goes late if tested at all, and many people keep soy out long term. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A fermented soybean paste whose fermentation process breaks down some of soy's harder to digest compounds and adds beneficial bacteria. Still one of the later soy foods to reintroduce given soy's reactivity profile.
Cooking notes
Natto Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
Fermented whole soybeans, sticky and stringy from the fermentation.
A traditional Japanese food.
Goes late if tested at all, and many people keep soy out long term. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A fermented soybean notable for its vitamin K2 content, a nutrient involved in calcium regulation and bone health. Fermentation makes it more digestible than unfermented soy, though it is still reintroduced late and carefully.
Cooking notes
Soy lecithin Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
An emulsifier pulled from soybeans, used as a processed food additive.
Derived from soy, used industrially in processed foods worldwide.
Goes late if tested at all, and many people keep soy out long term. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A fat-derived emulsifier extracted from soybeans, used mainly as a food additive rather than a nutrient source. Reintroduced with soy as a category since trace soy protein can remain.
Cooking notes
Soy protein Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A processed protein isolated or concentrated from soybeans, a legume.
A modern food ingredient derived from soy, widely used in packaged foods.
Goes late if tested at all, and many people keep soy out long term. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. An isolated, processed protein extracted from soybeans, offering complete amino acids but without the whole-food matrix of fiber and nutrients found in less processed soy. Reintroduced last, and cautiously, given soy's reactivity profile.
Cooking notes
Soybean Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
The seed of a legume, eaten fresh or dried and made into many products.
Native to East Asia, central to Chinese, Japanese, and Korean cooking.
Goes late if tested at all, and many people keep soy out long term. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A legume dense in protein, fiber, and isoflavones, though its lectin and phytate content make the whole, unfermented bean one of the harder reintroductions for a healing gut.
Cooking notes
Tamari Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A Japanese soy sauce, traditionally brewed with little or no wheat.
From Japan and used across Japanese and broader East Asian cooking.
Goes late if tested at all, and many people keep soy out long term. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A fermented soy sauce whose fermentation breaks down some of soy's harder to digest compounds. Look for a genuinely wheat-free version, and reintroduce it late as a soy food.
Cooking notes
Tempeh Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A firm cake made from whole soybeans fermented and bound together by a culture.
Originating in Indonesia, particularly Java, and central to Indonesian cooking.
Goes late if tested at all, and many people keep soy out long term. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A fermented whole soybean cake. Its fermentation process partially breaks down soy's harder to digest compounds and adds fiber and B vitamins, though it is still one of the later soy foods to try.
Cooking notes
Tofu Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a soft white curd pressed from coagulated soy milk.
Originated in China, central to Chinese, Japanese, Korean, and Southeast Asian cooking.
Goes late if tested at all, and many people keep soy out long term. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A coagulated soy milk product offering protein and, depending on how it is set, calcium. As an unfermented soy food it is typically one of the later reintroductions to attempt.
Cooking notes
Peanut Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
This is a legume that grows underground, not a true tree nut, in the Fabaceae family.
Native to South America; used worldwide, especially in American, West African, and Southeast Asian cooking.
A legume, not a true nut. Tested alongside the tree nuts.
Nutrition. Peanut is technically a legume, and when tolerated in reintroduction it offers protein, healthy fats, and biotin, though its lectin and phytate content make it worth introducing carefully and watching closely for a reaction.
Cooking notes
Ashwagandha Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A root from a nightshade-family plant, used as a powder.
Native to India and used in Ayurvedic preparations from South Asia.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. An adaptogenic herb from the nightshade family, traditionally used in Ayurvedic practice in small culinary and supplemental amounts. Because it belongs to the nightshade family, it is reintroduced carefully rather than used during elimination, and any medicinal use is best discussed with a practitioner.
Cooking notes
Bell pepper Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a sweet, mild nightshade fruit eaten as a vegetable, in green, red, yellow, and orange.
Native to the Americas and used across nearly every world cuisine.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A nightshade held out during elimination because of its alkaloids. When reintroduced and tolerated, it brings vitamin C and carotenoids that support immune and skin health.
Cooking notes
Capsicum Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a spice ground from the dried fruits of pepper plants in the nightshade family.
From peppers native to the Americas and now used in cuisines worldwide.
Nightshade-derived spice; returns with the nightshades.
Nutrition. Capsicum is the botanical name for the pepper family, held out during elimination for the same alkaloids found across bell peppers and chilies. Tolerated reintroduction can bring vitamin C and antioxidant carotenoids.
Cooking notes
Cayenne Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A hot ground spice made from dried red chili peppers, which are a nightshade.
Chilies are native to the Americas, and cayenne is used in Cajun, Indian, and Mexican cooking.
Nightshade-derived spice; returns with the nightshades.
Nutrition. A hot nightshade held out during elimination because of its alkaloid content, including capsaicin. Tolerated in small amounts during reintroduction, it offers antioxidant compounds and a warming culinary lift.
Cooking notes
Chili pepper Reintro - stage 4 hot pepper
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
The hot fruit of nightshade Capsicum plants, used fresh or dried.
Native to the Americas and central to Mexican, Indian, Thai, and many other cuisines.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. Held out during elimination like other nightshades because of alkaloids that can aggravate a sensitive gut and immune system. Tolerated reintroduction offers vitamin C and capsaicin's antioxidant activity.
Cooking notes
Chili powder Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A ground spice blend built on dried chili peppers, plants in the nightshade family.
Rooted in Mexican and American Southwest cooking.
Nightshade-derived spice; returns with the nightshades.
Nutrition. A spice blend built around dried chili pepper, held out during elimination for the same nightshade alkaloids. When tolerated, it carries the antioxidant and vitamin C content of the peppers within it.
Cooking notes
Eggplant Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A glossy purple fruit eaten as a vegetable, in the nightshade family.
Native to Asia and central to Mediterranean, Middle Eastern, and Indian cooking.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A nightshade held out during elimination because of its alkaloids. When reintroduced and tolerated, it offers fiber and antioxidant pigments called anthocyanins concentrated in its skin.
Cooking notes
Garden huckleberry Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A dark berry from a nightshade plant, toxic raw and eaten only after cooking.
Grown in parts of the Americas and Africa, used in regional home cooking.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A nightshade berry unrelated to true huckleberries, held out during elimination for its alkaloids and needing thorough cooking before it is safe to eat at all. When tolerated after reintroduction, it offers fiber and antioxidant pigments.
Cooking notes
Goji berry Reintro - stage 4 wolfberry
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A small red-orange dried berry from a shrub in the nightshade family.
Native to China and used in Chinese cooking and traditional tonics.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A nightshade fruit held out during elimination because of its alkaloids. When reintroduced and tolerated, it is valued for antioxidant carotenoids and vitamin C.
Cooking notes
Ground cherry Reintro - stage 4 cape gooseberry
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A small orange fruit in a papery husk, a nightshade related to the tomatillo.
Native to the Americas and used in Latin American and North American cooking.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A small nightshade fruit held out during elimination for the same alkaloid concerns as its relatives. When tolerated in reintroduction, it offers vitamin C and fiber.
Cooking notes
Naranjilla Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a small orange fruit from a nightshade plant, with green, tart pulp inside.
Native to the Andes of South America, central to Ecuadorian and Colombian cooking.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A South American nightshade fruit held out during elimination because of its alkaloids. When reintroduced and tolerated, it offers vitamin C and fiber in a tart, juice-like flesh.
Cooking notes
Paprika Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a red spice ground from dried sweet or hot peppers, a nightshade-derived seasoning.
Central to Hungarian and Spanish cooking.
Nightshade-derived spice; returns with the nightshades.
Nutrition. A ground pepper spice held out during elimination for the alkaloids common to the nightshade family. Tolerated reintroduction carries the carotenoid antioxidants concentrated by drying.
Cooking notes
Pepino Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A sweet fruit from a nightshade-family plant, also called pepino melon.
Native to the Andean region of South America.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A melon-like nightshade fruit held out during elimination because of its alkaloids. When tolerated after reintroduction, it offers vitamin C and gentle hydration.
Cooking notes
Pimento Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a small, sweet, heart-shaped red nightshade pepper, also spelled pimiento.
Native to the Americas and used in Spanish, Southern American, and Caribbean cooking.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A sweet, mild pepper held out during elimination like other nightshades because of its alkaloids. When reintroduced and tolerated, it offers vitamin C and carotenoids.
Cooking notes
Potato Reintro - stage 4 white potato
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
This is a starchy tuber in the nightshade family, eaten as a vegetable and a staple carbohydrate.
Native to the Andes in South America and now central to cuisines worldwide.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A starchy nightshade tuber held out during elimination for its alkaloids, concentrated especially in green or sprouted spots. When reintroduced and tolerated, it offers potassium and a filling source of starch.
Cooking notes
Red pepper flakes Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
Crushed dried red chili peppers with the seeds in, and chilies are a nightshade.
Chilies are native to the Americas, and the flakes are common in Italian-American and many global cuisines.
Nightshade-derived spice; returns with the nightshades.
Nutrition. Crushed dried chili pepper, held out during elimination for the same nightshade alkaloids as fresh peppers. Tolerated reintroduction carries capsaicin's antioxidant activity along with a spicy kick.
Cooking notes
Tamarillo Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
An egg-shaped nightshade fruit, also called tree tomato.
Native to the Andes and used in South American and New Zealand cooking.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A nightshade fruit sometimes called tree tomato, held out during elimination because of its alkaloids. When tolerated after reintroduction, it offers vitamin C and fiber.
Cooking notes
Tobacco Avoid
Left out of the Autoimmune Protocol.
A dried, cured nightshade leaf.
Grown and cured for cigarettes, cigars, chewing tobacco, and snuff, not for eating.
Nightshade, not a food; never reintroduced.
Nutrition. Not a food and never part of the Autoimmune Protocol. A nightshade whose nicotine and alkaloid content are inflammatory and harmful regardless of elimination or reintroduction status.
Cooking notes
Tomatillo Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A small green fruit wrapped in a papery husk, in the nightshade family.
Native to Mexico and central to Mexican cooking.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A husked nightshade fruit related to the tomato, held out during elimination because of its alkaloids. When reintroduced and tolerated, it offers vitamin C and a tart brightness.
Cooking notes
Tomato Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A juicy red fruit eaten as a vegetable, in the nightshade family.
Native to South America and now central to Italian, Spanish, and Mexican cooking.
Nightshade; steroidal alkaloids (e.g., solanine, tomatine) can irritate the gut lining. Test one at a time.
Nutrition. A nightshade held out during elimination because of its alkaloids, concentrated especially in the skin and seeds. When reintroduced and tolerated, it brings vitamin C, potassium, and the antioxidant lycopene.
Cooking notes
Almond Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
The edible seed of the almond tree, a tree nut in the rose family.
Native to the Middle East and Mediterranean, central to Mediterranean and Middle Eastern cooking.
Tree nut (also its oils, flours, and butters). Test one type at a time.
Nutrition. A tree nut rich in vitamin E, an antioxidant that protects cell membranes, along with magnesium and healthy fats. Reintroduced carefully after elimination, since nuts can be hard on a healing gut.
Cooking notes
Brazil nut Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
A large rich tree nut, the seed of a tall Amazonian tree.
Native to the Amazon rainforest in South America.
Tree nut (also its oils, flours, and butters). Test one type at a time.
Nutrition. Among the richest food sources of selenium, a mineral essential for thyroid hormone conversion, though a little goes a long way. Reintroduced cautiously, and best kept to small amounts even once tolerated.
Cooking notes
Cashew Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
A kidney-shaped tree nut, the seed of the cashew tree.
Native to Brazil and used across Indian, Southeast Asian, and global cooking.
Tree nut (also its oils, flours, and butters). Test one type at a time.
Nutrition. A tree nut offering magnesium, zinc, and copper along with healthy fats. Reintroduced carefully after elimination, since nuts can be tough on a healing gut.
Cooking notes
Chestnut Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
This is the starchy nut of the chestnut tree, carrying far less fat than other tree nuts.
Native to Europe, Asia, and North America, used in European and East Asian cooking.
Tree nut (also its oils, flours, and butters). Test one type at a time.
Nutrition. A tree nut lower in fat and higher in starch than most, with vitamin C and minerals. Gentler than other nuts, though still a reintroduction food on the Autoimmune Protocol.
Cooking notes
Hazelnut Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
This is a round tree nut from the hazel tree, also called filbert.
Grown in Turkey, Italy, and the Pacific Northwest; common in European confectionery.
Tree nut (also its oils, flours, and butters). Test one type at a time.
Nutrition. Rich in vitamin E, manganese, and monounsaturated fat that supports healthy cell membranes. A reintroduction food to bring back slowly and watch for a tolerance response.
Cooking notes
Macadamia Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
A rich, round tree nut from the macadamia tree.
Native to Australia and grown in Hawaii and other warm regions.
Tree nut (also its oils, flours, and butters). Test one type at a time.
Nutrition. High in monounsaturated fat and low in omega-6, with a favorable fat profile for someone easing inflammation. Still a nut to reintroduce carefully rather than assume is tolerated.
Cooking notes
Pecan Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
This is the edible nut of the pecan tree, a relative of the hickory.
Native to the southern United States and northern Mexico and central to Southern American baking.
Tree nut (also its oils, flours, and butters). Test one type at a time.
Nutrition. Offers manganese, healthy fats, and antioxidant compounds that support the body's own defense against oxidative stress. A reintroduction nut worth testing on its own, away from other foods.
Cooking notes
Pine nut Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
This is the small, soft edible seed taken from the cones of certain pine trees.
Harvested in the Mediterranean, North America, and Asia and used in those cuisines.
Tree nut (also its oils, flours, and butters). Test one type at a time.
Nutrition. Provides healthy fats, iron, and magnesium in a small, dense package. Reintroduce alone and in a small amount to see how digestion and joints respond.
Cooking notes
Pistachio Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
A green tree nut in the cashew family, sold in or out of the shell.
Native to Central Asia and the Middle East, used in Persian, Mediterranean, and Middle Eastern cooking.
Tree nut (also its oils, flours, and butters). Test one type at a time.
Nutrition. A protein and fiber rich nut with potassium and antioxidant plant compounds. Reintroduce carefully, since nuts in general can be harder to digest during early healing.
Cooking notes
Walnut Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
A tree nut with a wrinkled kernel inside a hard shell.
Native to Persia and the Mediterranean, used in Middle Eastern, European, and American cooking.
Tree nut (also its oils, flours, and butters). Test one type at a time.
Nutrition. One of the better plant sources of omega-3 fatty acids, along with antioxidant compounds that support a calmer inflammatory response. Worth a careful, single-food reintroduction.
Cooking notes
Chia Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
Tiny edible seeds from a flowering plant in the mint family.
Native to Mexico and Central America, used in Mesoamerican cooking.
A seed, also sometimes grouped with pseudo-grains; treated as a seed here.
Nutrition. A seed dense in soluble fiber and plant-based omega-3 fats, both valuable for a healing body once tolerated. Reintroduced carefully after elimination, since seeds can be hard on a sensitive gut.
Cooking notes
Flax Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The small oilseed of the flax plant.
One of the oldest cultivated crops, used in Northern European and modern health cooking.
Seed. Seed butters (tahini, etc.) are tested later than whole seeds, at Stage 2.
Nutrition. Rich in omega-3 fats and lignans, plant compounds with mild hormone-modulating activity, plus fiber for digestive support. Reintroduced gradually, since seeds are often among the last foods to try.
Cooking notes
Hemp Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The edible seed, or hemp heart, of the hemp plant, used as a food seed.
Grown across Europe and Asia, used in modern health-focused cooking.
Seed. Seed butters (tahini, etc.) are tested later than whole seeds, at Stage 2.
Nutrition. An unusually complete plant protein source, also offering magnesium and a favorable balance of omega fats. Reintroduced after elimination, since seeds can still be hard on a healing gut.
Cooking notes
Poppy seed Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The tiny seed of the poppy plant, used as a spice and a baking ingredient.
Used across Central European, Indian, and Middle Eastern cooking.
Seed. Seed butters (tahini, etc.) are tested later than whole seeds, at Stage 2.
Nutrition. A small seed offering some calcium and minerals, used mainly for flavor and texture rather than as a significant nutrient source. Reintroduced carefully as a seed.
Cooking notes
Pumpkin seed Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The edible seed of pumpkins and other squash, also called pepita once hulled.
Native to the Americas and central to Mexican cooking.
Seed. Seed butters (tahini, etc.) are tested later than whole seeds, at Stage 2.
Nutrition. A seed rich in magnesium and zinc, minerals many autoimmune bodies run low on, along with healthy fats. Reintroduced after elimination, since seeds can be rough on a healing gut.
Cooking notes
Sesame Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
These are the small oil-rich seeds of the sesame plant.
Among the oldest oilseed crops, central to Middle Eastern, East Asian, and Indian cooking.
Seed. Seed butters (tahini, etc.) are tested later than whole seeds, at Stage 2. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. A seed valued for calcium and copper along with healthy fats, though its hull can be tough on a sensitive gut. Reintroduced carefully once elimination is complete.
Cooking notes
Sunflower seed Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
This is the edible seed of the sunflower plant, in the Asteraceae family.
Native to North America; used in baking, snacking, and seed butters worldwide.
Seed. Seed butters (tahini, etc.) are tested later than whole seeds, at Stage 2.
Nutrition. A seed notably rich in vitamin E, an antioxidant that protects cell membranes, along with magnesium and healthy fats. Reintroduced gradually after elimination.
Cooking notes
Allspice Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
A dried berry spice from the Pimenta dioica tree, used whole or ground.
Native to the Caribbean and Central America and central to Jamaican cooking.
Berry- or fruit-derived spice; removed from Core with the other fruit spices.
Nutrition. A dried berry, not a blend, carrying eugenol and other antioxidant compounds. Reintroduced in small amounts once the gut has calmed, since seed-based spices carry compounds that can be irritating early in healing.
Cooking notes
Anise seed Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
This is the small seed-like fruit of the anise plant, used as a spice.
Native to the eastern Mediterranean and used in European, Middle Eastern, and Indian cooking.
Seed-derived spice; removed from Core with the other seeds.
Nutrition. A licorice-flavored seed traditionally used to ease digestion, carrying anethole and other plant compounds. Reintroduced carefully as a seed-based spice once elimination has settled the gut.
Cooking notes
Annatto Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
This is a spice and coloring made from the red seeds of the achiote tree.
Native to tropical Americas and central to Latin American, Caribbean, and Filipino cooking.
Seed-derived spice; removed from Core with the other seeds.
Nutrition. A seed used mainly for its natural red-orange color, carrying carotenoid compounds with antioxidant activity. Reintroduced as a seed-based spice after elimination.
Cooking notes
Black caraway Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
A seed spice, the small black seeds of Nigella sativa, also called nigella or kalonji.
Native to South and Southwest Asia, common in Indian, Middle Eastern, and North African cooking.
Seed-derived spice; removed from Core with the other seeds.
Nutrition. A relative of caraway with a peppery, smoky flavor, traditionally used to support digestion. Reintroduced gradually as a seed-based spice once the gut has settled.
Cooking notes
Caraway Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The dried seed of a plant in the carrot family, used as a spice.
Native to Europe and Asia, central to German, Austrian, and Eastern European cooking.
Berry- or fruit-derived spice; removed from Core with the other fruit spices.
Nutrition. A seed long used in folk medicine to ease digestion and reduce gas, carrying carvone and other aromatic compounds. Reintroduced once the gut has had time to settle.
Cooking notes
Cardamom Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
An aromatic spice made from the seed pods of a plant in the ginger family.
Native to India, central to Indian, Middle Eastern, and Scandinavian cooking.
Berry- or fruit-derived spice; removed from Core with the other fruit spices.
Nutrition. An aromatic seed pod traditionally used to support digestion, carrying antioxidant compounds. Reintroduced carefully as a seed-based spice once elimination is complete.
Cooking notes
Celery seed Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The tiny dried seed of a celery relative, used as a spice.
Native to the Mediterranean and used in Indian, American, and European cooking.
Seed-derived spice; removed from Core with the other seeds.
Nutrition. The seed of the celery plant, carrying compounds studied for their calming effect on inflammation. Reintroduced gradually, since seed-based spices can be harder on a healing gut.
Cooking notes
Coriander seed Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The dried seed of the coriander plant, used as a warm spice.
Native to the Mediterranean and Middle East, central to Indian, Middle Eastern, and Latin American cooking.
Seed-derived spice; removed from Core with the other seeds.
Nutrition. The dried seed of the cilantro plant, traditionally used to ease digestion and carrying antioxidant plant compounds. Reintroduced as a seed-based spice after elimination.
Cooking notes
Cumin Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The dried seed of a plant in the carrot family, used whole or ground as a spice.
Native to the eastern Mediterranean and South Asia and central to Indian, Mexican, and Middle Eastern cooking.
Seed-derived spice; removed from Core with the other seeds.
Nutrition. A seed spice that offers a meaningful amount of iron along with antioxidant compounds, and has a long traditional use for supporting digestion. Reintroduced once the gut has calmed.
Cooking notes
Dill seed Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The dried seed of the dill plant, used as a spice.
Native to the Mediterranean and western Asia and used in Eastern European and Indian cooking.
Seed-derived spice; removed from Core with the other seeds.
Nutrition. A seed from the same family as caraway and fennel, traditionally used to ease digestion. Reintroduced gradually as a seed-based spice.
Cooking notes
Fennel seed Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
This is the dried aromatic seed of the fennel plant, used as a spice.
Native to the Mediterranean, used in Italian, Indian, and Middle Eastern cooking.
Seed-derived spice; removed from Core with the other seeds.
Nutrition. A traditional digestive aid used to ease bloating, carrying anethole and other aromatic compounds. Reintroduced once elimination has calmed the gut.
Cooking notes
Fenugreek Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
This is a seed spice from a legume-family plant whose leaves you also eat as a herb.
Native to the Mediterranean and South Asia; a staple in Indian cooking.
Seed-derived spice; removed from Core with the other seeds.
Nutrition. A seed rich in soluble fiber, traditionally used to support blood sugar balance and milk supply in nursing mothers. Reintroduced carefully, since seeds can be rough on a healing gut.
Cooking notes
Juniper Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The dried berry of the juniper shrub, used as a spice.
Used in northern and central European cooking, especially with game.
Berry- or fruit-derived spice; removed from Core with the other fruit spices.
Nutrition. An aromatic berry carrying antioxidant compounds, traditionally used in small culinary amounts. Reintroduced as a seed-based spice once elimination is complete.
Cooking notes
Mustard seed Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
These are the small seeds of mustard plants, used whole or ground.
Used across Indian, European, and American cooking.
Seed-derived spice; removed from Core with the other seeds.
Nutrition. A pungent seed offering some selenium along with isothiocyanate compounds. Reintroduced gradually, since seeds are among the harder foods for a healing gut to handle early on.
Cooking notes
Nutmeg Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
This is a warm spice ground from the seed of the nutmeg tree's fruit.
Native to the Banda Islands of Indonesia and used in cuisines worldwide.
Seed-derived spice; removed from Core with the other seeds.
Nutrition. An aromatic seed used in small amounts for flavor, carrying compounds best kept to modest quantities. Reintroduced as a seed-based spice once elimination has settled the gut.
Cooking notes
Peppercorn Reintro - stage 1 black, white, green, or pink pepper
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The dried fruit of the pepper vine, sold as black, white, green, or pink, and it is not a nightshade.
Native to South India, now a staple seasoning worldwide.
The fruit of a pepper vine, removed from Core like other fruit spices. NOT a nightshade: its heat is piperine, not capsaicin.
Nutrition. A dried berry seed carrying piperine, a compound studied for helping the body absorb other nutrients more efficiently. Reintroduced gradually as a seed-based spice.
Cooking notes
Star anise Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
The dried star-shaped fruit of an evergreen tree, used as a spice.
Native to China and Vietnam, central to Chinese and Vietnamese cooking.
Berry- or fruit-derived spice; removed from Core with the other fruit spices.
Nutrition. A star-shaped seed pod carrying anethole and antioxidant compounds, with traditional use for digestive comfort. Reintroduced once the gut has had time to heal.
Cooking notes
Sumac Reintro - stage 1
Not in the Core elimination phase. A stage 1 reintroduction, added back after elimination.
A tangy red spice ground from the dried berries of the sumac shrub.
Native to the Middle East and Mediterranean, central to Levantine cooking.
Berry- or fruit-derived spice; removed from Core with the other fruit spices.
Nutrition. A tart, dried berry notably rich in antioxidant compounds, among the higher antioxidant spices by weight. Reintroduced as a seed-based spice once elimination is complete.
Cooking notes
Cocoa Reintro - stage 2 cacao
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
The roasted, ground seed of the cacao tree, sold as powder or in chocolate.
Native to Central and South America and central to chocolate-making worldwide.
Cacao is a seed. Use clean dark chocolate with no dairy or soy lecithin. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Once tolerated, raw cocoa offers magnesium, iron, and polyphenols known to support circulation and mood, and it is worth reintroducing slowly since it can be stimulating for some.
Cooking notes
Dark chocolate Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
A confection made from ground cacao seeds, sugar, and cocoa butter, with no milk.
Cacao is native to Central and South America; chocolate-making spread through Europe.
Cacao is a seed. Use clean dark chocolate with no dairy or soy lecithin. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. When reintroduced and tolerated, dark chocolate carries the same magnesium and polyphenols as cocoa, along with added sugar and fat that make moderation worth watching.
Cooking notes
Coffee Reintro - stage 2
Not in the Core elimination phase. A stage 2 reintroduction, added back after elimination.
A brewed drink made from the roasted seeds of the coffee plant.
Originating in Ethiopia and now grown and drunk worldwide.
A seed, so it comes out of Core. Watch caffeine's effect on the HPA axis and blood sugar in Hashimoto's. On Datis Kharrazian's gluten cross-reactivity list: in someone whose immune system already reacts to gluten, this food can keep that reaction going, so test it with extra care or keep it out longer.
Nutrition. Rich in antioxidant polyphenols, coffee can also raise cortisol and stimulate the gut, so it is reintroduced carefully to see how the adrenal and digestive systems respond.
Cooking notes
Canola oil Avoid rapeseed
Left out of the Autoimmune Protocol.
A refined vegetable oil pressed from rapeseed bred to be low in erucic acid.
Developed in Canada and now used worldwide.
Heavily refined rapeseed oil, high in omega-6 fats and usually pressed with heat and solvents. The good fats on the yes list replace it.
Nutrition. A highly processed seed oil rich in omega-6 fats that can tip the body's fatty acid balance toward inflammation. Extra virgin olive oil or avocado oil are the compliant swap on the Autoimmune Protocol.
Cooking notes
Corn oil Avoid
Left out of the Autoimmune Protocol.
A refined vegetable oil extracted from corn kernels.
A byproduct of corn processing, widely used in the United States.
Very high in omega-6 linoleic acid, often from GMO corn, and heavily processed.
Nutrition. A processed seed oil high in omega-6 fatty acids that can promote inflammation when it replaces more balanced fats. Olive oil or coconut oil serve as the compliant alternative.
Cooking notes
Cottonseed oil Avoid
Left out of the Autoimmune Protocol.
A refined oil pressed from cottonseed, a byproduct of cotton production.
Widely used in the American South and in processed food manufacturing.
Pressed from a crop sprayed heavily with pesticides, and the raw oil carries a plant compound called gossypol.
Nutrition. A heavily processed seed oil high in omega-6 fats and drawn from a crop often treated with pesticides. It is left off the Autoimmune Protocol in favor of olive oil or coconut oil.
Cooking notes
Grapeseed oil Avoid
Left out of the Autoimmune Protocol.
An oil pressed from grape seeds, a byproduct of winemaking.
Produced in wine regions worldwide and popularized as a lighter cooking oil.
A byproduct oil very high in omega-6, marketed as healthy when it is not.
Nutrition. A seed oil extracted through industrial processing and high in omega-6 fats, which can encourage inflammation in excess. Olive oil or avocado oil are the compliant substitute.
Cooking notes
Palm kernel oil Avoid
Left out of the Autoimmune Protocol.
An oil extracted from the kernel of the oil palm fruit.
Produced primarily in Southeast Asia and West Africa.
A highly processed tropical oil, not the unrefined red palm oil that sits on the yes list.
Nutrition. A tropical seed oil that is heavily processed and high in saturated fat, drawn from a crop linked to industrial farming concerns. Coconut oil offers a compliant, similarly textured alternative.
Cooking notes
Palm olein Avoid
Left out of the Autoimmune Protocol.
The liquid fraction separated from palm oil during processing.
Produced in Southeast Asian palm oil refineries.
The refined liquid fraction of palm oil used for frying and in packaged food.
Nutrition. A processed fraction of palm oil used widely in packaged foods, left off the Autoimmune Protocol due to its industrial processing and association with ultra-processed products. Coconut oil is the compliant swap.
Cooking notes
Peanut oil Avoid
Left out of the Autoimmune Protocol.
An oil pressed from peanuts.
Widely used in Southern American, Chinese, and Southeast Asian cooking.
A legume oil, high in omega-6, and a common allergen.
Nutrition. A legume-derived oil high in omega-6 fats and a common allergen source, excluded both for its fatty acid profile and its legume origin. Olive or avocado oil are the compliant choice on the Autoimmune Protocol.
Cooking notes
Safflower oil Avoid
Left out of the Autoimmune Protocol.
An oil pressed from safflower seeds.
Produced from a thistle-like plant grown for its oil-rich seeds.
Among the highest omega-6 oils there is, and heavily refined.
Nutrition. A seed oil very high in omega-6 fatty acids relative to omega-3, a balance that can promote inflammation when it dominates the diet. Olive oil or coconut oil are the compliant substitute.
Cooking notes
Soybean oil Avoid
Left out of the Autoimmune Protocol.
A refined oil extracted from soybeans.
A major byproduct of soybean processing, especially in the United States.
The most common oil in processed food, very high in omega-6 and usually from GMO soy.
Nutrition. One of the most heavily processed and widely consumed seed oils, high in omega-6 fats and linked to imbalanced inflammatory signaling. Olive oil or avocado oil are the compliant swap.
Cooking notes
Sunflower oil Avoid
Left out of the Autoimmune Protocol.
An oil pressed from sunflower seeds.
Widely produced in Eastern Europe, Russia, and beyond.
High in omega-6 and refined, and it turns up in most packaged snacks.
Nutrition. A seed oil high in omega-6 fatty acids that can tilt the body's inflammatory balance when used as a primary cooking fat. Olive oil or coconut oil serve as the compliant alternative.
Cooking notes
Acesulfame potassium Avoid
Left out of the Autoimmune Protocol.
A synthetic, calorie-free sweetener also known as Ace-K.
Used widely in diet sodas, baked goods, and tabletop sweetener packets.
An artificial sweetener with no nourishment, kept out with the rest.
Nutrition. An artificial sweetener excluded because animal and emerging human research suggests it can disrupt the gut microbiome that autoimmune healing depends on. A small amount of honey or maple syrup is the compliant sweetener during reintroduction phases.
Cooking notes
Aspartame Avoid
Left out of the Autoimmune Protocol.
A synthetic, low-calorie sweetener made from two amino acids.
Found in diet sodas, sugar-free gum, and tabletop sweetener packets.
An artificial sweetener some people react to with headaches, and it keeps the taste for sweet alive without feeding you.
Nutrition. An artificial sweetener excluded because it has been linked to gut microbiome disruption and headaches in sensitive individuals, working against the gut healing central to autoimmune recovery. Honey or maple syrup in moderation is the compliant alternative.
Cooking notes
Erythritol Avoid
Left out of the Autoimmune Protocol.
A sugar alcohol fermented from corn or other starches.
Common in keto and low-carb baking and packaged sugar-free treats.
A sugar alcohol that can cause gas and bloating, and recent research has tied higher blood levels to clotting markers.
Nutrition. A sugar alcohol excluded because it can ferment in the gut and trigger bloating or a laxative effect in a digestive system already working to heal. A small amount of honey or maple syrup is the compliant swap.
Cooking notes
Mannitol Avoid
Left out of the Autoimmune Protocol.
A sugar alcohol derived from seaweed or produced industrially from corn syrup.
Used in sugar-free candies, gums, and some medications.
A sugar alcohol that ferments in the gut and commonly causes bloating.
Nutrition. A sugar alcohol excluded because it is poorly absorbed and can draw water into the gut, causing bloating and diarrhea in a system that needs calm digestion to heal. Honey or maple syrup in moderation is the compliant swap.
Cooking notes
Neotame Avoid
Left out of the Autoimmune Protocol.
An intensely sweet synthetic sweetener related to aspartame but far more concentrated.
Used in processed foods, baked goods, and beverages.
An aspartame relative, artificial and unnecessary on a whole-foods plan.
Nutrition. An artificial sweetener excluded for the same gut microbiome concerns as other synthetic sweeteners, working against the healing this protocol supports. Honey or maple syrup in moderation is the compliant alternative.
Cooking notes
Saccharin Avoid
Left out of the Autoimmune Protocol.
A synthetic sweetener sold under names like Sweet'N Low.
Used in tabletop packets, diet drinks, and processed foods since the late 1800s.
One of the oldest artificial sweeteners, and research has linked it to shifts in gut bacteria.
Nutrition. One of the oldest artificial sweeteners, excluded because research links it to shifts in gut bacteria that can work against the microbiome balance autoimmune healing depends on. Honey or maple syrup in moderation is the compliant swap.
Cooking notes
Sorbitol Avoid
Left out of the Autoimmune Protocol.
A sugar alcohol used as a low-calorie sweetener and humectant in gum, candy, and processed foods.
Manufactured commercially, also found naturally in some fruits.
A sugar alcohol well known for causing gas, bloating, and loose stools.
Nutrition. A sugar alcohol that pulls water into the bowel and ferments in the gut, leaving many people bloated or loose. It is left off the Autoimmune Protocol in favor of small amounts of honey or maple syrup.
Cooking notes
Stevia Avoid
Left out of the Autoimmune Protocol.
A highly sweet extract from the leaves of the stevia plant.
Native to South America and now sold worldwide as a sugar substitute.
Plant-derived, and still kept out here: it is intensely sweet, can nudge the gut and blood sugar, and keeps the pull toward sweetness going.
Nutrition. A plant-derived sweetener excluded in its processed extract form because the concentrated compounds can still affect blood sugar and gut bacteria in ways whole foods do not. A small amount of honey or maple syrup is the compliant alternative.
Cooking notes
Sucralose Avoid
Left out of the Autoimmune Protocol.
A chlorinated synthetic sweetener sold as Splenda.
Widely used in diet foods, drinks, and baking blends.
A chlorinated artificial sweetener that research has linked to changes in the gut microbiome.
Nutrition. An artificial sweetener excluded because research shows it can alter gut bacteria and how the body handles blood sugar, both relevant to autoimmune healing. Honey or maple syrup in moderation is the compliant swap.
Cooking notes
Xylitol Avoid
Left out of the Autoimmune Protocol.
A sugar alcohol often derived from birch or corn.
Used in sugar-free gum, candy, and baking.
A sugar alcohol that upsets many people's digestion, and one to keep well away from dogs.
Nutrition. A sugar alcohol excluded because it can ferment in the gut and cause bloating or a laxative effect, working against calm digestion during healing. A small amount of honey or maple syrup is the compliant swap.
Cooking notes
Acrylamides Avoid
Left out of the Autoimmune Protocol.
A chemical compound that forms naturally when starchy foods are cooked at high, dry heat.
Produced during the browning reaction between the amino acid asparagine and natural sugars, common in fried and baked goods.
Compounds that form when starchy foods are fried or roasted at high heat; kept low by how you cook, not eaten by design.
Nutrition. Acrylamide forms when starchy foods are fried, roasted, or baked at high heat, and research links regular exposure to inflammatory and neurological effects, so gentler methods like steaming and slow roasting are favored instead.
Cooking notes
Artificial and natural flavors Avoid
Left out of the Autoimmune Protocol.
Concentrated flavoring compounds, chemically manufactured to mimic tastes, used to season processed food.
Made in flavor laboratories from combinations of chemical compounds, some derived from natural sources and some fully synthetic, both grouped under vague labeling terms.
Lab-made flavor blends. When a label will not name what is in them, treat it as not compliant.
Nutrition. Artificial and natural flavors are lab-formulated compounds that can contain many undisclosed ingredients, including solvents and preservatives that may irritate a sensitive gut, so whole herbs, spices, and citrus are favored for flavor instead.
Cooking notes
Artificial food color Avoid
Left out of the Autoimmune Protocol.
Synthetic dyes used to give processed foods a bright, uniform color.
Manufactured from petroleum-derived chemicals in a laboratory rather than extracted from food.
Synthetic dyes tied to behavioral and immune reactions in sensitive people, with nothing to offer the body.
Nutrition. Artificial food colors are synthetic dyes with no nutritional value, and several are linked to gut irritation and inflammatory reactions in sensitive individuals, so naturally colorful foods like beets and turmeric are favored instead.
Cooking notes
Autolyzed protein Avoid
Left out of the Autoimmune Protocol.
A savory flavor enhancer made by breaking down yeast or vegetable protein into its component amino acids.
Produced by adding enzymes or acid to protein sources, causing the proteins to self-digest, or autolyze, into free amino acids including glutamate.
A processed source of free glutamates, much like MSG.
Nutrition. Autolyzed protein is a processed flavor enhancer created by breaking down protein with its own enzymes, and the free glutamate it releases can overstimulate the nervous system and trigger symptoms in sensitive people, so it is left out entirely.
Cooking notes
Brominated vegetable oil Avoid
Left out of the Autoimmune Protocol.
A vegetable oil chemically modified with bromine atoms to increase its density.
Created by bonding bromine to soybean or corn oil so it can suspend citrus flavoring evenly throughout a beverage.
An industrial additive in some citrus sodas, banned in a number of countries.
Nutrition. Brominated vegetable oil is a vegetable oil altered with bromine to keep flavoring evenly mixed in beverages, and bromine can accumulate in tissue and interfere with iodine uptake, a concern for thyroid health, so it is avoided entirely.
Cooking notes
Carrageenan Avoid
Left out of the Autoimmune Protocol.
A gelling and thickening agent extracted from red seaweed.
Harvested from red algae, particularly Irish moss, and processed to extract its gel-forming carbohydrate.
A seaweed-derived thickener that research has linked to gut inflammation.
Nutrition. Carrageenan is a thickener extracted from red seaweed that, despite its natural origin, has been shown in research to trigger gut inflammation and disrupt the intestinal lining, making it one of the additives the Autoimmune Protocol specifically excludes.
Cooking notes
Cellulose gum Avoid
Left out of the Autoimmune Protocol.
A synthetic thickener and stabilizer made from purified plant cellulose.
Produced by chemically treating wood pulp or cotton fiber to create a water-soluble powder.
An industrial fiber thickener with no place on a whole-foods plan.
Nutrition. Cellulose gum is a manufactured thickener derived from plant fiber that the body cannot digest, and some research suggests it can disrupt the gut's protective mucus layer, so it is left out on the Autoimmune Protocol.
Cooking notes
Guar gum Avoid
Left out of the Autoimmune Protocol.
A thickening agent made from ground guar bean endosperm.
Extracted from the seeds of the guar plant, a legume grown mainly in India and Pakistan.
A legume-derived thickener that can ferment and irritate a sensitive gut.
Nutrition. Guar gum is a fiber extracted from guar beans used to thicken processed foods, and while it is plant-derived, its concentrated form can ferment rapidly in the gut and cause bloating in sensitive people, so it is avoided on the Autoimmune Protocol.
Cooking notes
Hydrolyzed vegetable protein Avoid
Left out of the Autoimmune Protocol.
A savory flavor enhancer made by chemically breaking plant protein down into free amino acids.
Produced by treating soy, corn, or wheat protein with acid to hydrolyze it into its component amino acids.
A processed protein that often hides free glutamates, the same family as MSG.
Nutrition. Hydrolyzed vegetable protein is broken down with acid into free amino acids, including glutamate, that can overstimulate the nervous system in sensitive people, and the process often starts with soy or corn, both excluded from the Autoimmune Protocol.
Cooking notes
Lecithin Avoid
Left out of the Autoimmune Protocol.
A fatty emulsifier that allows oil and water to blend into a stable mixture.
Extracted from soybeans, sunflower seeds, or egg yolks during oil processing.
An emulsifier, usually from soy or sunflower seed, and emulsifiers have been linked to a more permeable gut barrier.
Nutrition. Lecithin is a fat emulsifier most often derived from soy or sunflower that helps oil and water blend smoothly, and while sunflower lecithin is a gentler option, most commercial sources trace back to soy, so it is generally left out during elimination.
Cooking notes
MSG Avoid monosodium glutamate
Left out of the Autoimmune Protocol.
A crystalline flavor enhancer that delivers a pure, concentrated dose of umami.
Manufactured through bacterial fermentation of starch or molasses to produce free glutamate, then combined with sodium.
Not explicitly eliminated by the protocol, but it is a processed additive usually fermented from corn or soy. On a whole-foods AIP you rarely meet it; sensitive people should avoid it.
Nutrition. MSG is a concentrated form of free glutamate, an amino acid that acts as a potent flavor enhancer and, in sensitive individuals, has been linked to headaches and neurological symptoms, so it has no place on the Autoimmune Protocol.
Cooking notes
Olestra Avoid
Left out of the Autoimmune Protocol.
A calorie-free fat substitute engineered to pass through the digestive system undigested.
Created by chemically bonding sugar molecules to fatty acids in a structure too large for digestive enzymes to break down.
A fake fat that blocks the absorption of fat-soluble vitamins and causes GI distress.
Nutrition. Olestra is a synthetic fat substitute the body cannot digest or absorb, and it is well documented to cause digestive distress and to strip fat-soluble vitamins from the body, making it entirely incompatible with a gut-healing approach.
Cooking notes
Phosphoric acid Avoid
Left out of the Autoimmune Protocol.
An acidic compound used to add sharp, tart flavor and control acidity.
Manufactured industrially from phosphate rock through a chemical processing method.
The sharp acid in dark sodas, associated in some studies with lower bone-mineral density.
Nutrition. Phosphoric acid is an additive used to add tartness and preserve shelf life in sodas, and regular intake has been associated with mineral imbalances and lower bone density, another reason to leave carbonated soft drinks behind.
Cooking notes
Propylene glycol Avoid
Left out of the Autoimmune Protocol.
A synthetic liquid solvent used to keep foods moist and blend other ingredients evenly.
Manufactured from propylene oxide, a petroleum-derived compound, through an industrial chemical process.
An industrial solvent used as a food additive; not really food.
Nutrition. Propylene glycol is a synthetic solvent used to keep processed foods moist and blend ingredients evenly, and while it is generally recognized as safe in small amounts, it offers no nutritional value and signals a highly processed product best left out.
Cooking notes
Textured vegetable protein Avoid
Left out of the Autoimmune Protocol.
A dry, spongy meat substitute made from processed soy protein.
Produced by extruding defatted soy flour under high heat and pressure, which expands and textures the protein.
Highly processed soy protein, off the protocol on two counts.
Nutrition. Textured vegetable protein is a processed soy product engineered to mimic the texture of meat, and beyond the concerns around soy itself, the high-heat extrusion process it undergoes strips away much of its original nutritional value.
Cooking notes
Trans fats Avoid
Left out of the Autoimmune Protocol.
An artificially hardened fat created through industrial processing of liquid vegetable oil.
Produced by hydrogenation, a process that adds hydrogen atoms to liquid oil to make it solid at room temperature.
Partially hydrogenated oils, among the most clearly harmful fats, left out everywhere.
Nutrition. Trans fats form when liquid oils are artificially hardened through hydrogenation, and they are among the most well-established drivers of inflammation and cardiovascular risk in the diet, making them one of the clearest foods to avoid entirely.
Cooking notes
Xanthan gum Avoid
Left out of the Autoimmune Protocol.
A thickening and stabilizing agent produced through bacterial fermentation.
Made by fermenting sugar, often derived from corn or soy, with the bacterium Xanthomonas campestris.
A fermented thickener that commonly causes gas and can stress the gut barrier.
Nutrition. Xanthan gum is a fermentation-derived thickener that some people tolerate well and others find fermentable and gas-producing, and since it is typically grown on a corn or soy substrate, it is set aside during the elimination phase of the Autoimmune Protocol.
Cooking notes
Yeast extract Avoid
Left out of the Autoimmune Protocol.
A savory flavor concentrate made by breaking down yeast cells into their component nutrients.
Produced by combining yeast with salt and heat to cause the cells to break down, releasing their internal proteins and amino acids.
A processed source of free glutamates, often standing in for MSG on a label.
Nutrition. Yeast extract is a concentrated flavor enhancer that, like autolyzed protein, releases free glutamate during processing and can trigger symptoms in sensitive individuals, so it is left out even though it is technically derived from a natural source.
Cooking notes
Baker's yeast Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
The living leavening yeast that makes bread rise.
A baking staple the world over.
The leavening yeast in bread. On Datis Kharrazian's gluten cross-reactivity list, and tied to grain baking; kept out.
Nutrition. Used to leaven baked goods, baker's yeast is generally inactivated by heat during baking. Reintroduce carefully, since some people healing from autoimmune disease notice sensitivity to yeast in any form.
Cooking notes
Brewer's yeast Reintro - stage 4
Not in the Core elimination phase. A stage 4 reintroduction, added back after elimination.
A yeast left over from brewing beer, dried into a powder or flakes.
A byproduct of brewing, long taken as a nutritional supplement.
A yeast left over from beer brewing. On Datis Kharrazian's gluten cross-reactivity list, so it can keep an autoimmune reaction going in people who react to gluten.
Nutrition. A source of B vitamins, chromium, and protein, brewer's yeast is sometimes limited on the Autoimmune Protocol because people sensitive to yeast can react to it. Reintroduce slowly and watch the response.
Cooking notes
Beer Reintro - stage 3 gluten
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
A fermented alcoholic drink usually brewed from barley malt, hops, water, and yeast.
One of the oldest fermented beverages, brewed across Europe and worldwide.
Test gluten-free, lower-reactivity forms first.
Nutrition. Made from gluten-containing grains, beer offers little nutritional value and can irritate the gut lining and unsettle blood sugar, which is why it waits for a late, careful reintroduction.
Cooking notes
Cider Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
This is a fermented alcoholic drink made from apple juice.
Traditional in England, France, Spain, and the United States.
Test gluten-free, lower-reactivity forms first.
Nutrition. A fermented fruit beverage that offers mostly natural sugars and alcohol, both of which can unsettle blood sugar and gut healing, so it is reintroduced cautiously and in small amounts.
Cooking notes
Liquor Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
These are distilled spirits with a high alcohol content, such as vodka, gin, rum, whiskey, tequila, and brandy.
Distilled traditions span Europe, the Americas, and Asia.
Test gluten-free, lower-reactivity forms first.
Nutrition. Distilled spirits carry no meaningful nutrients and can irritate the gut lining and stress the liver, which places them in a later, cautious stage of reintroduction.
Cooking notes
Mead Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
An alcoholic drink fermented from honey and water, sometimes with fruit or spices.
An ancient drink found across European, Nordic, and Ethiopian traditions.
Test gluten-free, lower-reactivity forms first.
Nutrition. A honey-based fermented drink that brings mostly sugar and alcohol, both of which can disrupt blood sugar and gut healing, so it is reintroduced carefully and in moderation.
Cooking notes
Red wine Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
This is an alcoholic drink made from fermented dark-skinned grapes.
Central to French, Italian, Spanish, and broader European cooking and dining.
Test gluten-free, lower-reactivity forms first.
Nutrition. Along with its alcohol content, red wine carries some polyphenol compounds from grape skins, and is tested carefully since alcohol can irritate the gut lining and disrupt sleep and blood sugar.
Cooking notes
Wine Reintro - stage 3
Not in the Core elimination phase. A stage 3 reintroduction, added back after elimination.
This is an alcoholic drink fermented from grapes.
Made across Europe and worldwide wine regions and woven through many cuisines.
Test gluten-free, lower-reactivity forms first.
Nutrition. Wine offers alcohol and, in small amounts, plant compounds from grapes, and is reintroduced cautiously since alcohol can irritate the gut lining and disrupt sleep and blood sugar.