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Following the Autoimmune Protocol (AIP) can feel overwhelming at first, but finding compliant foods doesn't have to be. I've put together my favorite AIP-friendly products on iHerb, from broths and baking ingredients to snacks and pantry staples, and I update this list as products change.
I use iHerb because it ships to more than 180 countries, with competitive prices and a wide selection, so you can find most of what you need in one place wherever you live. Where there were several options, I chose based on ingredients, quality and value, with organic picks where possible and affordability in mind.
Packaged foods are a helper, not the foundation. AIP is built on whole foods: plenty of vegetables, fruit, quality protein and healthy fats. These products make life easier, but they work best alongside fresh food, not instead of it. Ingredients can change, so always check the label before you buy.
Not sure what's allowed?
My Printable AIP Food List sorts YES and NO foods and supplements across every major food category on a single page, so you can check anything in seconds.
AIP-friendly broths and drinks
Hydrating, nutrient-dense drinks are an easy win on AIP. Always check labels on broths and drinks for hidden spices, pepper and gums.
Bone broth
Bone broth is a staple on AIP, but most shelf-stable brands contain black pepper, garlic-and-tomato vegetable bases or "spices", which aren't elimination-phase compliant. My recommendation is to make your own from bones, vegetables, herbs, salt and a splash of apple cider vinegar, and freeze it in portions.
Kombu broth
A light, mineral-rich Japanese broth made by simmering kombu (edible kelp) in water. Unlike traditional dashi, it skips the bonito flakes, so it's a mild umami base for soups and sauces.
Kombu Sea Vegetable
Simmer one strip in 1 L (4 cups) of water for 4 minutes, then remove the kombu. Enjoy as is or use as a base for soups.
View on iHerb →Coconut-based drinks
Coconut is a creamy, dairy-free base for drinks, smoothies and cooking. Check labels: many canned coconut milks contain guar gum or other thickeners, which are excluded during elimination.
Simple Organic Unsweetened Coconut Milk
A gum-free canned coconut milk for soups, curries and smoothies. Double-check the label for "coconut, water" only.
View on iHerb →Organic Creamed Coconut
A rich coconut block for creamy bases, desserts, smoothies or homemade coconut butter. Blend with warm water for a quick gum-free coconut milk.
View on iHerb →Coconut Water Powder
Fresh coconut water is best, but this is a handy backup. Mix with water and a pinch of sea salt for an electrolyte drink.
View on iHerb →Teas and infusions
I prefer loose-leaf tea to tea bags, as a 2024 study found that many tea bags release microplastics into the water. Loose tea also tends to taste fresher.
Loose black teas
Classic black teas in bulk packaging. Black tea contains caffeine, so keep an eye on how much you drink.
Loose green teas
From delicate jasmine to smoky gunpowder and vibrant matcha.
Herbal teas
Caffeine-free options for any time of day.
Organic Yerba Mate
A South American tea with a caffeine kick similar to a cup of coffee, so go easy if you're caffeine-sensitive.
View on iHerb →Organic Tulsi (Holy Basil)
A calming, caffeine-free herbal tea, traditionally used in Ayurveda as an adaptogen.
View on iHerb →
Homemade chicory and dandelion coffee
Makes 2 servings
- 1 tsp roasted chicory root
- 1 tsp roasted dandelion root
- 480 ml (16 oz) boiling water
For a caffeine-free coffee alternative, steep everything in a French press for 4 minutes, then strain and enjoy.
Tiger nut milk
Tiger nuts aren't nuts at all but small tubers, so tiger nut milk is a creamy, naturally sweet, nut-free milk. It's also the traditional base for horchata, the Spanish drink. Store-bought versions are hard to find, but it's easy to make at home with tiger nut flour.
Homemade tiger nut milk
Makes about 1 L
- 180 g (1½ cups) tiger nut flour
- 1 L (4 cups) filtered water
- ½ tsp ground cinnamon (optional)
- 1 tbsp maple syrup or honey (optional)
Blend everything on high until smooth, then let it rest for 8 to 10 minutes. Strain through a nut milk bag or a sieve lined with cheesecloth, squeezing out all the liquid, and save the pulp for baking. Keep in a sealed glass jar in the fridge for up to 5 days and shake before serving.
Collagen peptides
Collagen is a simple way to add amino acids such as glycine to your day. It isn't a complete protein, so it doesn't replace protein foods, but it's flavorless and dissolves easily into drinks, soups and baking.
Collagen Peptides, Unflavored
Grass-fed bovine collagen that dissolves in hot or cold liquids.
View on iHerb →Grass-Fed Collagen Peptides, Unflavored
Another reliable, unflavored option for drinks and recipes.
View on iHerb →AIP-friendly condiments and sweeteners
These add flavor and variety while keeping you within AIP guidelines. Always check labels for hidden additives.
Coconut aminos
A soy sauce substitute that's naturally gluten-free and soy-free, with a savory, slightly sweet flavor.
Organic Coconut Aminos
Typically much lower in sodium than soy sauce, and great in marinades, dressings and stir-fries.
View on iHerb →Vinegars
All of these come in glass bottles, which avoids contact with plastic. Use them in dressings and marinades, or mix with water for a refreshing drink.
Apple Cider & Coconut Vinegar with Mother
Raw, unfiltered vinegars containing the "mother" culture.
Organic Balsamic Vinegar of Modena
A PGI balsamic made the traditional way, with no added sulfites or caramel coloring.
View on iHerb →Organic Red & White Wine Vinegar
Simple organic vinegars with no additives or preservatives.
View on iHerb →Fats
High-quality fats for cooking, baking and dressings.
Organic Palm Shortening
Non-hydrogenated and RSPO-certified sustainable palm oil. A good butter substitute in baking.
View on iHerb →Pure Avocado Oil
Neutral flavor and a high smoke point, so it's ideal for high-heat cooking.
View on iHerb →Organic Extra Virgin Olive Oil
A Greek olive oil for drizzling, dressings and low-heat cooking.
View on iHerb →Organic Virgin Coconut Oil
Cold-pressed and unrefined, for cooking, baking and as a dairy-free butter swap.
View on iHerb →Organic MCT Oil
A flavorless oil made from medium-chain triglycerides, easy to add to smoothies and drinks.
View on iHerb →Unrefined salt
Unrefined salts have more flavor than refined table salt and contain small amounts of trace minerals. They aren't a meaningful source of minerals, though, and are naturally low in iodine, so make sure you get iodine from seafood or seaweed.
Real Salt
Mined from an ancient seabed in Utah, with a mild, subtly sweet flavor. The fine grind is great for everyday use.
View on iHerb →Light Grey Celtic
Hand-harvested in Brittany, France, with a naturally moist texture and earthy flavor.
View on iHerb →Himalayan Pink Salt
A dry, crystalline salt from Pakistan, ideal for grinding over food.
View on iHerb →Umeboshi paste
A tangy, salty purée of pickled ume plums, shiso leaves and sea salt, aged for a year.
Umeboshi Plum Paste
Adds a bright, savory kick to rice dishes, dressings and vegetables.
View on iHerb →Natural sweeteners
Sweeteners are allowed on AIP, but they're still sugar, so use them sparingly.
Organic Coconut Sugar
A less refined sugar made from coconut blossom sap, with a caramel flavor. Swap it 1:1 for regular sugar.
View on iHerb →Organic Raw Acacia Honey
A light, floral, raw honey for teas, desserts and dressings.
View on iHerb →Raw Manuka Honey
A New Zealand honey graded by its MGO or UMF rating. Lovely in a warm drink when you have a sore throat.
View on iHerb →Organic Maple Syrup & Date Sugar
Dark maple syrup for pancakes and marinades, and date sugar made from ground dried dates for baking.
AIP-friendly flours and baking
These AIP-compliant flours and baking ingredients make it possible to recreate breads, pancakes and treats without grains, nuts or eggs.
Flours
Most AIP bakers use a mix of flours to get the best texture.
Cassava Flour
The closest swap for wheat flour in breads, tortillas, pizza crusts and noodles.
View on iHerb →Organic Green Banana Flour
Mild and high in resistant starch. Works well in pancakes, cookies and flatbreads.
View on iHerb →Organic Tiger Nut Flour
Slightly sweet and nutty without any nuts, ideal for cakes, muffins and cookies.
View on iHerb →Organic Coconut Flour
High in fiber and very absorbent, so it's usually paired with cassava or arrowroot.
View on iHerb →Organic Sweet Potato Flour
Starchy and slightly sweet, for pancakes and breads or to thicken soups.
View on iHerb →Starches and thickeners
Arrowroot and tapioca are often used interchangeably, but they come from different plants. Arrowroot thickens smoothly without turning stringy, while tapioca, from cassava, is slightly stickier and adds chewiness to baking.
Arrowroot Starch
Pure arrowroot for sauces, gravies and puddings, and for lightness in baking.
View on iHerb →Organic Tapioca Flour
Adds structure and chew to baking and a glossy finish to sauces. Use 2:1 in place of cornstarch.
View on iHerb →Organic Arrowroot (Tapioca) Powder
Made from cassava but sold under both names. It works more like tapioca, but substitutes for arrowroot in most recipes.
View on iHerb →Leavening
Baking soda is AIP-compliant, but most baking powders contain cornstarch. Make your own instead: ¼ tsp baking soda plus ½ tsp cream of tartar replaces 1 tsp of baking powder.
Baking Soda
A pure leavening agent for fluffy cakes and breads.
Cream of Tartar
An acidic powder from winemaking, and the key to homemade AIP baking powder.
View on iHerb →Coconut, vanilla, carob and gelatin
Pantry staples for AIP treats.
Organic Coconut Flakes & Shredded Coconut
Natural sweetness and texture for cookies, energy balls and toppings.
Organic Vanilla Bean Powder
Vanilla extract contains alcohol, so it's only suitable in recipes where it's heated. Vanilla powder works in cold recipes too.
View on iHerb →Organic Vanilla Beans
Scrape the seeds straight into recipes. Vanilla seeds are tiny, like berry seeds, and are generally accepted on AIP.
View on iHerb →Roasted Carob Powder
A naturally sweet, caffeine-free cocoa swap made from the ground pod, for brownies, cookies and hot drinks.
View on iHerb →Unflavored Gelatin
For jello, gummies, puddings and marshmallows.
View on iHerb →AIP-friendly pasta, noodles and wraps
You can make your own wraps and noodles from the flours above, or use lettuce leaves, spiralized zucchini, sweet potato or spaghetti squash. When you need convenience, these ready-made options help.
Coconut Wraps
Made from coconut meat, coconut water and coconut oil. Available in Original, Turmeric, Moringa and Cinnamon.
View on iHerb →Coconut Cassava Wraps
Milder in coconut flavor, made with fresh cassava. Great for burritos and breakfast wraps.
View on iHerb →Organic Seaweed Wrapz
Roasted seaweed with olive oil and sea salt, for sushi rolls and veggie wraps.
View on iHerb →Hearts of Palm Spaghetti
Ready to eat from the pack or lightly warmed, with a firm, neutral texture.
View on iHerb →Cassava Pasta & Orzo
Made entirely from cassava flour, with a texture close to wheat pasta. Comes in several shapes.
Kelp Noodles
Made from kelp, water and sodium alginate. Just rinse and serve.
View on iHerb →Note: Konjac root is AIP-friendly, but shirataki noodles are made from isolated glucomannan fiber, so they aren't compliant.
AIP-friendly snacks
Whole foods like fresh fruit, crudités and olives make the simplest snacks. For on-the-go options, these are compliant.
Organic Dried Fruit
Apples, mangoes, dates, figs and apricots, with no added sugar or sulfites. Enjoy in moderation.
View on iHerb →Organic Freeze-Dried Berries
Strawberries, raspberries and blueberries. Great on coconut yogurt.
View on iHerb →Freeze-Dried Fruit Crisps
Light and crunchy apple, Asian pear and banana-strawberry crisps.
View on iHerb →Organic Plantain Chips, Himalayan Pink Salt
Just plantains, coconut oil and salt. A pantry must-have.
View on iHerb →Toasted Coconut Chips
Naturally sweet and crunchy. The Caramel Sea Salt flavor uses coconut sugar.
View on iHerb →Grain-Free Coconut Crunch Cereal
Made from coconut, palm starch and cinnamon. Available in Original and Cinnamon.
View on iHerb →Pork Rinds, Pink Himalayan Salt
Crunchy and high in protein. Check that rinds are cooked in lard or another AIP-friendly fat.
View on iHerb →
Homemade plantain chips
Makes 4 servings
- 1 green plantain
- ½ tbsp avocado oil
- Sea salt
Peel and thinly slice the plantain with a mandoline, then toss in avocado oil. Spread in a single layer on a lined baking tray, sprinkle with salt and bake at 180°C (350°F) for 15 to 20 minutes, until golden at the edges. Serve with fresh guacamole.
Frequently asked questions
What can you eat on the AIP diet?
During the elimination phase, AIP includes vegetables (except nightshades), fruit, meat, fish and seafood, healthy fats like olive, avocado and coconut oil, and fermented foods without additives. It removes grains, legumes, dairy, eggs, nuts, seeds, nightshades, coffee, alcohol and most additives, then reintroduces them one at a time.
Why isn't most store-bought bone broth AIP-compliant?
Many shelf-stable broths include black pepper, which is a seed spice, or vegetable bases containing tomato, peppers or "spices", which may include nightshades. Making your own is the easiest way to be sure, and it freezes well.
Are packaged foods OK on AIP?
Yes, as long as every ingredient is compliant. Watch for gums, seed oils, pepper, nightshade spices, sugar alcohols and additives. Use packaged foods for convenience, and keep whole foods as the base of your diet.
Does iHerb ship internationally?
Yes. iHerb ships to more than 180 countries, though product availability, prices and shipping costs vary by country, so some items may not be available where you live.
This article is for educational purposes only and isn't a substitute for personalized medical advice. Product ingredients and availability can change, so please check labels before buying. See my full medical disclaimer.
