When you’re navigating autoimmune disease, food isn’t just fuel; it’s information for your body. The right foods can help calm inflammation, repair tissue, and restore immune balance. That’s why the Autoimmune Protocol (AIP) places such a strong emphasis on nutrient density: making sure every bite counts.
By prioritizing the most nutrient-rich foods, you provide your body with the raw materials it needs to repair, regulate, and ultimately thrive.
Here are ten of the most nutrient-dense, AIP-approved foods we recommend incorporating regularly into your healing journey.
1. Organ Meats (Especially Liver)
Often called nature’s multivitamin, organ meats, particularly liver, are unparalleled in their concentration of vitamin A, B vitamins, iron, and key minerals. Just a few ounces weekly can make a profound impact on energy, immune function, and tissue repair.
Try this: Blend small amounts of liver into ground meat or enjoy pâté with AIP-compliant crackers.
Urban AIP options: AIP French Style Liver Pâté, AIP Meatloaf, Rancher’s Pie
2. Wild-Caught Fatty Fish
Salmon, mackerel, and sardines deliver powerful omega-3 fatty acids that calm inflammation and support brain, cardiovascular, and joint health. They’re also a natural source of vitamin D, essential for immune regulation.
Try this: Aim for at least two servings per week — baked, grilled, or gently pan-seared.
Urban AIP options: Wild-Caught Salmon Curry w. Cassava couscous, Wild-Caught smoked salmon breakfast w. hash.
3. Shellfish
Oysters, clams, and mussels are concentrated sources of zinc, iron, and selenium — minerals that are critical for immune resilience, antioxidant defense, and thyroid health.
Try this: Enjoy oysters fresh, steam clams, or add mussels to a warming seafood stew.
4. Leafy Greens
Dark leafy vegetables like kale, collards, and spinach are rich in magnesium, folate, and vitamin K. These nutrients support detoxification, reduce inflammation, and play a role in bone health. Always prioritize organic.
Try this: Sauté in olive oil with garlic, or blend into a refreshing green smoothie with coconut water.
Urban AIP options: Orange Maple Duck Meatballs, Puerto Rican Garlic Chicken, Rancher’s Pie
5. Bone Broth
Bone broth provides collagen, amino acids, and minerals that help repair the intestinal lining — a foundational step in calming autoimmunity. It’s also soothing, nourishing, and deeply grounding.
Try this: Sip warm between meals or use as a base for soups and stews.
Urban AIP options: Rancher’s Pie, Mickey Trescott’s Magic Chili, Mickey Trescott’s Moroccan Chicken, AIP Chicken Piccata, Puerto Rican Garlic Chicken, Slow Roasted Beef Tacos
6. Cruciferous Vegetables
Broccoli, cauliflower, and Brussels sprouts help your body metabolize toxins and are packed with antioxidants that protect cells from oxidative stress.
Try this: Roast with olive oil and sea salt for a simple, nutrient-packed side.
Urban AIP options: Adaptogen Rubbed Steak, AIP Chicken Piccata, Ground Beef Breakfast Burrito, Slow Roasted Beef Tacos, Rosemary Sea Salt Crusted Pork Tenderloin, Mickey Trescott’s Lamb Skewers, Orange Maple Duck Meatballs, Chicken Tikka Masala, Turmeric Chicken Sausage breakfast, Wild-Caught Smoked Salmon & Hash breakfast.
7. Berries
Blueberries, raspberries, and blackberries are rich in antioxidants but low in sugar, making them excellent choices for combating inflammation without spiking blood sugar levels.
Try this: Enjoy as a snack or blend into a coconut milk smoothie.
Urban AIP options: AIP Wild-Blueberry & Dark Cherry Crumble
8. Avocados
Avocados are loaded with healthy fats, potassium, and fiber. They support blood sugar balance, hormone production, and provide steady, long-lasting energy.
Try this: Mash onto roasted sweet potatoes or add slices to salads.
9. Sea Vegetables
Seaweeds like kelp, nori, and wakame are rich in iodine and trace minerals that support thyroid function, a critical area for many individuals with autoimmune conditions.
Try this: Use nori sheets for wraps or sprinkle dried seaweed flakes over salads and soups.
10. Fermented Vegetables
Naturally fermented vegetables, such as sauerkraut, provide probiotics that nourish the gut microbiome, helping to restore balance and resilience to the immune system.
Try this: Add a spoonful to your plate daily. Look for brands that do not contain vinegar or added sugars.
Urban AIP options: Wild-Caught Salmon Curry w. Cassava Couscous, Turmeric Chicken Sausage Breakfast.
Final Thoughts
Autoimmune healing isn’t only about removing problematic foods; it’s about flooding the body with nourishment. By focusing on these nutrient-dense foods, you’re giving yourself the building blocks for repair, resilience, and long-term wellness.
At Urban AIP, we make it simple by preparing meals that feature these very foods. Every dish is designed to be deeply nourishing, fully AIP-compliant, and ready in minutes, so you can focus on healing rather than meal prep.