AIP Foods List - For The Culture
- Jessika Little
- Apr 23
- 3 min read
Did you know that many foods and flavorings that are used in the kitchens of the African Diaspora everyday are also anti-inflammatory with dense amounts of nutrients??? In fact these foods also fall into what is known as the Auto-Immune Protocol Food List to actually include NOT eliminate during the elimination phase? So many of us who have digestive issues and need more care when it comes to what we eat, already have safe and familiar foods you can rely on while you re-build your gut health. How about that!
Context: The AIP or Auto-Immune Protocol is a science based elimination and re-introduction diet and lifestyle protocol. It focuses on repairing gut health, repairing hormones and regulating the immune system. It focuses on removing food driven sources of inflammation in hopes that a person can begin to track and pin point exact food/food groups that are the source of their triggers or inflammation, then slowly reintroduce foods back into their diet with new knowledge of foods that work for their unique body and those that may not. There is also a lifestyle component and multiple phases as mentioned by the definition but for clarity I will focus on the diet portion today fam
Now I present to you that list ( It may be more than you think). Along the way I’ll drop little tidbits that connects these foods to us so you can understand how our cultural foods connect to this list. Also just how reliable and helpful many of the cultural foods can be on your own journey to getting more healthy and healing your unique relationship with food.
Here is the Auto-Immune Protocol Food to Include List- For the Culture:
FRUITS/VEGGIES
Collard Greens
Okra
Sweet Potato
Yam
Plantains
Onions
Garlic
Dandelion Greens
Spinach
Mustard Greens
Celery
Mango
Papaya
Guava
Bananas
Pineapple
Lemons ( try Meyers)
Cassava
Passion Fruit
Coconut
Tid Bit: If you notice the African American Holy trinity is in this list, sooo many tropical fruits and lets not get started on the first two. Our amazing okra is up there (think okra stew because almost every section of the African Diaspora has a unique recipe for this dish) and COLLARD GREENS!!???, Oh come on fam we talking, Thanksgiving, New Years or even Sunday dinners. I love this for us.
Meat/Seafood
Chicken
Goat
Turkey
Salmon
Snapper
Crab Meat
Tilapia
Shrimp
Mackerel
Tid Bit: Y’all know how we rocking with chicken, but look at the snapper and crab meat for us coastal or Caribbean folks!
Oil/Condiments
Coconut Oil
Olive Oil
Apple Cider Vinegar
Avocado Oil
Salt
Flavorings/ Sweeteners
Coconut Milk/ cream
Coconut Aminos
Honey
Maple Syrup
Turmeric
Ginger
Thyme
Cinnamon
Bay Leaves
Tid Bit: We got heavy hitters in here, like Ginger ( think of our teas and every time we get sick), Turmeric we all know this helps with inflammation fam. and Bay leaves used as the perfect addition to any of our seasoning and even transcends to a spiritual tool for some of us. The ever versatile coconut for us. This is so amazing!
Didn’t I tell you fam?! If you haven’t counted, that's almost 50 different foods and flavorings that will feel and taste like home. All while your keeping your body nourished and staying true to your wellness goals.
Many of our foods are often demonized and counted out in one fell swoop. Nothing is ever this black and white. There are just too many nuances and variety in our culture to ever truly say our food as a whole is unhealthy. By mapping out this list I am hoping to impart to you how there can be ease, enjoyment and flow in your holistic wellness journey and on the most important part too fam, EATING.
Eating is not just a task in our cultures. It is connection, expression and a lot of times fuel for the spirit. Many events, occasions and traditions are linked to the foods we prepare and eat. We can never simply turn our back on foods without at least in part turning our back on our culture.
If you want instant or consistent access to this list and other cultural foods that may not fall on this list but are nutrients dense and safe, along with recipes and other helpful tools to help you navigate your wellness journey you can download my Rooted Wellness Tool. It is an all in one digital wellness app or as I like to call it your greatest companion on your wellness journey yet. Click the Link Above or The Picture Below.
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