STOP! Wait right there … don’t just scroll to the lists of goodies! This is meant to be an AIP Snack Guide, not just a list of deliciousness. If you’ve been around these parts before, you know that my goal is to empower you on your autoimmune healing journey, and that means providing a bit of education and information along the way. There are actually a few factors to consider … so here we go!
Rumbly In My Tumbly
So, your tummy’s grumbling – is it really hunger pangs or is it just your digestive system doing it’s job? Did you know a growling stomach doesn’t always signal that your body needs nutrients but, rather, that your migrating motor complex, or MMC, is busy at work? Interestingly, interrupting the MMC’s cleansing process by snacking or grazing throughout the day can cause dysbiosis in the gut. Since many of us with autoimmune disease have digestive issues and the root of good health begins in the gut, I encourage you to read up a little further on your migrating motor complex to make sure you’re supporting your body as best you can. (I found this article on the topic very easy to understand.)
If you think you’re actually having an AIP snack attack I want you first to ask yourself – WHY? Why am I hungry? Am I really hungry? What does my body actually need right now? Have I had enough water to drink today, maybe I’m just thirsty? Am I having a bad day? Am I stressed, emotional or maybe just bored? Have I had enough to eat today? Did what I ate really satisfy me? Have my meals (including breakfast) been well balanced with protein, fats and good carbs? Am I getting enough good, restorative sleep? (People who aren’t getting enough sleep tend to make poor food choices – it’s a fact!)
Because we do a LOT of cooking on the AIP, it can be easy to fall into opting for less filling/satisfying meals like salads with a little protein on top. Or maybe we’re plain sick and tired of cooking and we’ve really been slipping with our food intake, leaning on less than nutrient dense conveniences like AIP pastas. While there’s nothing wrong with these things from time to time, we really need to make sure we’re achieving nutrient sufficiency and balancing our blood sugar, or yes, we’re going to come down with a serious case of the hangries!
Now, all that said, I’m not going to say you should never snack – that would just be ridiculous! What I want to do here is arm you with some quick, easy ideas and healthful AIP convenience options to keep you fueled for when the need arises.
Quick & Easy:
- Fresh fruit in general is a great place to start (confused about fruit and the AIP – read more here)
- Apple slices with a drizzle of coconut butter and a sprinkle of cinnamon
- Tigernuts – they’re not nuts but you might be nuts about them! (learn more here)
- Dates stuffed with tigernut butter, coconut butter or coconut oil and a pinch of salt – YUM!
- Frozen grapes
- Melon – keep some cut up and ready to go – it’s refreshing and hydrating!
- Veggies and AIP guacamole or AIP hummus (lots of recipes in my Facebook Group and a few below)
- Coconut yogurt (make sure it’s compliant or try making your own)
- Roll compliant sliced meat with a smear of AIP guacamole or hummus and handful of microgreens
- Olives (make sure they’re compliant – try Fully Healthy (formerly Shop AIP) or my Amazon Storefronts – USA / Canada / UK)
- Sauerkraut or pickled veggies (make sure they’re compliant – lots of recipes in my Facebook Group)
- Leftover meatballs (one of my favorite recipes below)
- Plantain or sweet potato chips and AIP dip (lots of dip options in my Facebook Group and some below)
- Canned tuna, salmon or sardines / chicken salad or tuna salad
FULLY HEALTHY (formerly SHOP AIP) – Your go-to shop for the AIP – Shop with confidence knowing someone else has read the label and made sure it’s compliant for your healing journey! Everything is clearly marked as compliant for the elimination stage or each phase of reintroductions. From salty to savory or sweet, crunchy or chewy, Fully Healthy has you covered. Be sure to check out the “Snack Attack” bundle and use the search feature to narrow down over 100 snack options!
CLICK HERE TO SHOP: And Save 10% Off Your First Order with Coupon Code: AIPRecipe
WILD ZORA – Delicious AIP options – meat and veggie bars, freeze-dried stews and soups, dehydrated real fruit snacks, hot cereal and even convenient raw honey sticks! They have variety packs and bulk offerings to help you stock your pantry. Perfect for every day snacking, travel, brown bagging, hiking, camping and emergencies! Just click “shop” and then “AIP Compliant.”
CLICK HERE TO SHOP: And save 10% Off First Order with Coupon Code: AIPRecipe
SWEETPOTATO AWESOME – Truly awesome AIP snacks with simplest ingredients! Try the AIP Sampler Pack or use it as a guide to help you select the AIP compliant products and just order your favorites!
CLICK HERE TO SHOP: And Save 10% Off Every Order with Coupon Code: AIPRECIPES
TIGERNUTS USA – If you’re missing nuts and a quick crunchy snck, these tiny tubers will likely do the trick! Eat them plain or use them whole or flaked in AIP granola, use the flour to easily make tigernut butter and so many more amazing AIP treats and snacks!
CLICK HERE TO SHOP: And Save 5% Off Every Order with Coupon Code: AIP5
EAT G.A.N.G.S.T.E.R. – Delicious and Convenient AIP Elimination Stage Compliant Cookie & Cake Mixes that you can use in a variety of ways.
CLICK HERE TO SHOP: And Save 10% Off Every Order! Code should apply automatically at check out, but if not simply enter Coupon Code: AIPRECIPECOLLECTION
SWEET APRICITY – Decadent AIP Compliant Caramels, Marshmallows and Caramel Sauce (perfect for dipping your apple slices in) – be sure to shop the AIP offerings.
CLICK HERE TO SHOP: And save 10% Off Every Order with Coupon Code: AIPCOLLECTION
LOVEBIRD AIP CEREAL – If you used to offer your toddler Cheerios as a snack, this is the health AIP compliant option. This AIP cereal has the look and crunch of a traditional cereal, and there’s a great cause attached – every purchase helps support pediatric cancer research.
CLICK HERE TO SHOP: And Save 15% Off Every Order with Coupon Code: AIP1
SERENITY KIDS FOODS – These shelf-stable BPA-free pouches of baby and toddler foods are perfect for EVERY AIPer! You can read more about why I personally use these products for myself in my blog post – click here – they make a convenient snack and delicious too!
CLICK HERE TO SHOP: And Save 15% Off Your First Order with Coupon Code: AIPRECIPES
AIP SNACKING ON AMAZON – I’ve compiled lots of categorized shopping lists on Amazon for AIPers – pantry items, snacks, treats, hard to find ingredients and so much more!
Check out all of my suggestions on Amazon in the AIP Recipe Collection Amazon Storefronts – USA / Canada / UK.
PALEO ON THE GO – On the AIP we have to prep and cook almost everything meal that we eat – it’s exhausting! Give yourself a break and try Paleo on the Go! Beyond meals and sides, they offer treats and snacks like AIP compliant Paleo Pop Tarts, cobbler, cakes, muffins, cookies, and bone broth pops (seasonally).
CLICK HERE TO SHOP: and Save $15 Off Your First Order with Coupon Code: AIPRecipes
What snack is complete without coffee (substitute) or tea?
SIP HERBALS – The BEST Coffee Substitute we’ve ever tasted!
CLICK HERE TO SHOP: And Save 10% Off Every Order with Coupon Code: AIP10
PIQUE TEA – Top Quality Toxin Free Tea! Be sure to avoid adaptogenic blends during the elimination stage of the AIP – stick to the herbal tea blends, Matcha or Turmeric.
CLICK HERE TO SHOP
While snacks don’t have to be complicated, sometimes a recipe or two for inspiration is all it takes to keep you on track. There are honestly so many great options, I simply can’t include them all here, so join me in my Facebook Group and utilize the group search – click here to join! (Reminder – all sweets and treats in moderation on the AIP.)
Apple Pie Cereal Bars – AIP Recipe Collection
Berry Coconut Panna Cotta – Downshiftology
Carob Avocado Mousse – Sweet Treats Blog Spot (use tigernut milk or additive free coconut milk)
Cherry Ginger Gummies – Autoimmune Wellness
Chewy Apple Plantain Cookies – Lichen Paleo, Loving AIP
Love Bird Cereal Cookie Clusters – AIP Recipe Collection
Matcha Mint Fat Bombs – Body Unburdened (check out my matcha recommendation here)
Pumpkin Spice Granola – Autoimmune Wellness
Avocado Cauliflower Hummus – Unbound Wellness (It’s like a hummus/guacamole hybrid – so good!)
Bacon Beef Liver Pate with Rosemary and Thyme – Autoimmune Wellness
Butternut Breakfast Bites – Adventures in Partaking
Coconut Flour Naan – My Heart Beets
Creamy Avocado Caesar Dressing/Dip – AIP Recipe Collection (it’s coconut free!)
Microwave Salsa – Unskilled Cavewoman
Supah Guac – Wendi’s AIP Kitchen
Superfood Sardine Salad – Phoenix Helix (tasty on top of Sweetpotato Awesome slices – coupon above)
Quick Salmon and Leek Pate – Healing Family Eats
Tzatziki – AIP Recipe Collection
There’s An App For That!
Another great source for all things recipes and meal planning is REAL PLANS Meal Planning App – This app is perfect for pretty much any diet (you can read my full review on it here) but it’s completely customizable and totally geared to those on the AIP – and yes – it has snacks! You can even tweak it further for additional food sensitivities and nutritional requirements and add recipes from around the web or personal favorites – it truly makes life on the AIP easier! There’s even a 10-day money back guarantee so there’s no risk in trying it out – SUBSCRIBE HERE.