Getting Started with Vegan AIP
The vegan AIP journey is challenging but rewarding. This guide helps you prepare for what’s ahead.
The Honest Truth About Vegan AIP
Let’s be real: combining a vegan diet with the Autoimmune Protocol is one of the most restrictive dietary approaches you can take. Traditional AIP relies heavily on animal proteins and bone broth for nutrition and satiety. Going vegan within these constraints requires creativity, patience, and realistic expectations.
What Makes Vegan AIP Challenging
Limited Protein Sources
Without eggs, legumes, nuts, seeds, or animal products, your protein options narrow significantly to:
- Coconut-based products
- Tigernuts (not actually nuts - they’re root vegetables!)
- Small amounts from vegetables
- Hearts of palm and jackfruit for texture
Eliminated Food Categories
On vegan AIP, you eliminate:
- All grains (including “pseudo-grains” like quinoa)
- All legumes (beans, lentils, soy, peanuts)
- All nuts and seeds
- Nightshades (tomatoes, peppers, potatoes, eggplant)
- Eggs and dairy (already vegan-excluded)
- Seed-based spices (cumin, coriander, mustard, etc.)
- Coffee and alcohol
What You CAN Eat
- All vegetables except nightshades
- Fruits in moderation
- Coconut products (milk, oil, flour, aminos)
- Tigernut products
- Cassava and arrowroot flours
- Healthy oils (olive, avocado, coconut)
- Fresh and dried herbs
- Non-seed spices (turmeric, ginger, cinnamon, etc.)
Why It’s Worth It
Many people with autoimmune conditions report significant improvements in:
- Energy levels
- Digestive comfort
- Joint pain and inflammation
- Skin conditions
- Mental clarity
The elimination phase typically lasts 30-90 days, after which you can systematically reintroduce foods to identify your personal triggers.
Your Next Steps
Learn the Ingredients
AIP Ingredient Guide - Understand the specialty flours, oils, and substitutes that make vegan AIP cooking possible.
Set Your Expectations
What to Expect - Learn how familiar foods will taste and feel different - and why that’s okay.
Prepare for Success
Tips for Success - Practical strategies for meal planning, social situations, and staying on track.
Ready to explore recipes? Browse our full collection.
Important Disclaimer
The information on this page is for educational purposes only and is not intended as medical or nutritional advice. Always consult with a qualified healthcare provider before making significant dietary changes, especially if you have an autoimmune condition or other health concerns. See our full Disclaimer for more information.