Finding shortcuts on the AIP can feel nearly impossible, so discovering that AIP-friendly baking mixes actually exist … and that they taste great … is a total game-changer!

When I first tried Eat G.A.N.G.S.T.E.R. baking mixes, I was genuinely impressed. Instead of feeling like a stressed-out Swedish Chef trying to engineer a cookie out of tigernut, cassava, arrowroot, and coconut flour just to watch it crumble, I had a mix that actually worked. These aren’t just passable substitutes—they’re delicious, foolproof, and keep your sanity intact.

Beyond how easy they are to whip up, they’re incredibly versatile. You can easily take a basic mix, add a few personal touches, and make it your own. A single cookie mix can easily transform into cobbler, sweet or savory pie crusts, tiramisu and more. Cake mixes become donuts, trifles, and show-stopping layer cakes, while the flatbread mix handles everything from soft pretzels to sourdough flatbread and Thanksgiving dressing!

About Eat G.A.N.G.S.T.E.R. Mixes

Grain Free
Additive Free
Nightshade Free
Gluten Free
Soy & Legume Free
Tree Nut & Seed Free
Egg & Dairy Free
Refined Sugar Free

That’s a pretty impressive list of “free froms,” especially when you’re trying to navigate food sensitivities and the autoimmune protocol!

Eat G.A.N.G.S.T.E.R. is all about bringing a little more FREEDOM & JOY to your life when your diet has a long list of things you need to avoid. Their mixes use alternative ingredients to work around food allergies, sensitivities and elimination diets, including ingredients like tigernut flour in place of more traditional baking flours.

And honestly, when you’re staring at a recipe that starts with “combine four different flours,” having those ingredients already measured and ready to go is a very welcome shortcut!

From Baking Mix to Something Truly Special

The real fun starts when you get a little creative. Below, I’ve rounded up some amazing ways to turn Eat G.A.N.G.S.T.E.R. mixes into something beyond the basic cookie, cake, or flatbread. And if you’re ready to give them a try, I’ve got a special offer to help you get started!

Special Offer

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AIP Recipes Using Eat G.A.N.G.S.T.E.R. Mixes

NOTE: Most of the recipes below are 100% compliant with the AIP Core Elimination Stage, but always be sure to use only recipes and ingredients that are suitable for YOUR personal stage of the AIP.

Recipes marked with an * use quality grass-fed gelatin. See below for a special offer.

Sweets made with Dark Choconot Fudge Cake Mix

Cinnawin ChocoNOT Cake
Choconot Peppermint Layer Cake
German “Chocolate” Cake Donuts
Layers of LOVE Cake
Mint Choconot Brownies
Mint Choconot Fudge Mug Cake

Sweets made with Cinnawin Spice Cake Mix

Apple Cinnawin Spice Trifle
Apple Spice Cake
Caramel Cinnawin Mug Cake
Cheesecake / Panna cotta * (try this AIP coconut yogurt recipe)
Cinnawin Cream Spice Cake with Foatmeal Cookies
Cinnawin Raisin Mug Cake
Cinnawin Spice Carrot Ginger Cake
Cinnawin Spice Spring Celebration Cupcakes
Morning Glory Muffins
Pineapple Flower Cupcakes (use this AIP butter recipe)
Mini Pineapple Upside Down Cakes
Pineapple Upside Down Cake
Pineapple Upside Down Mug Cake

Sweets made with Cookie Mixes

Apple or Peach Cobbler
Apple or Peach Cups
Apple Pie Bars
Banana Cream Pie
“Cookies & Cream” Ice Cream Cake
Cookie Dough Ice Cream Bar (Coconut Ice Cream recipe)
Foatmeal Pumpkin Whoopie Pies
Frozen Chunky Chocolatey Monkey Cake
Fruit Pizza
Gingerbread Cookies
Key Lime Custard or Jam Thumbprint Cookies
Key Lime Crumbl Cookie Dupe
Key Lime Pie *
“Kind Bar” Re-Creation
Kitchen Sink Power Bar (use Tigernut butter in place of almond butter – click for recipe)
Lemon-Glazed Sugar Cookies
Pumpkin Pie Squares *
Shortbread Cookies
S’mores (Marshmallow recipe * / Carob Chip recipe)
Spring Fruit Tarts
Strawberry Rhubarb Crumble for Two
Tiramisu * (SAVE 10% on SIP Herbals Faux Joe with Coupon Code: AIP10 – Shop Here)

Sweets made with Choconot Brownie Mix

Chewy Choconot Brownies with Raspberry Sauce
Nice cream Brownie Sandwich (Coconut Ice Cream recipe)
Raspberry Brownie Bites
S’mores Choconot Brownie *

Sweets made with Bread Mixes

Apple or Squash Bread
Caramel Banana Bread Loaf
Caramel Banana Bread Trifle
Choconot Chip Banana Bread (Carob Chip recipe)
Banana Bread Donuts
Bread Pudding *
Pumpkin Bread Roll

Savory made with Flatbread Mix

Cinnamon Raisin Flatbread
Garlic Rosemary Flatbread
Soft Pretzels
Sourdough Flatbread
Thanksgiving Dressing
Tzatziki with Rosemary & Sea Salt Flatbread
Veggie Bread Art

Savory made with Sugar Cookie Mix

Chicken or Turkey Pot Pie Crust

Savory made with Waffle & Pancake Mix

Air Fryer Chicken & Waffles
Crispy Plantain Chicken N’ Waffle Sandwich
Four Flavor Sheetpan Pancakes
Nice Cream Cones (Pizzelle/Cone makers can be found in my AIP Storefronts USA / Canada / UK)
Pizzelles (Pizzelle makers can be found in my AIP Storefronts USA / Canada / UK)
Pumpkin or Apple Spice Waffles
Sheet Pan Pancakes
Strawberry Banana Crepes

Ingredient FAQs

Made Without the Top 14 Allergens

Here’s what Eat G.A.N.G.S.T.E.R. says you’ll never find in their products:

Peanuts – Absolutely no peanuts or cross-contact.
Tree Nuts – Almonds, cashews, and all other tree nuts are excluded. Coconut is also excluded!
Milk/Dairy – Our mixes are 100% dairy-free for lactose intolerance and milk allergies.
Eggs – There are no eggs produced in our facility, and we do not require the end baker to add eggs either!
Wheat – Avoided completely, plus our mixes are Certified Gluten-Free.
Soy – No soy proteins, lecithins, or artificial additives.
Fish – We do not use fish products.
Shellfish – We do not use shellfish products.
Sesame – With sesame now a major allergen, we proudly keep this out.
Mustard – No mustard or mustard seed ingredients.
Celery – Free from celery and celery derivatives.
Lupin – This legume flour is never used.
Sulphites – No sulphite preservatives.
Gluten – Beyond wheat, rye, and barley, we are Certified Gluten-Free for extra assurance.

SPECIAL OFFER!

Recipes above marked with a * use quality grass-fed gelatin.

Get up to 30% OFF Perfect Supplements gelatin with my exclusive coupon code: AIP10

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FAQ

#4 Start Here – Reintroductions

Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.

“Strict” AIP is NOT a Life-Sentence

The Autoimmune Protocol (AIP) is meant to be approached in stages — transition, elimination, maintenance, and reintroduction.

Many people get stuck: either they stay too long in strict elimination because they’re feeling great and are intimidated by reactions, or they get impatient and add foods back too quickly, or without thoughtful tracking, making all their hard work futile.

By now, you should have a good understanding of the AIP and its stages. If not, go back to Start Here #1 to get fully grounded.

To re-cap a little, however:

Transition Stage: A Gentle, Sustainable Start

Here’s the exciting update: Mickey Trescott’s New Autoimmune Protocol now includes a transition stage.

Before, you had a choice — cold turkey or slow and steady. Now, slow and steady is strongly promoted because it’s more sustainable, reduces overwhelm, and sets you up for success in both elimination and reintroduction. Think of it as easing into the AIP rather than jumping off a cliff. Your body and your sanity will thank you.

Reintroductions Are Mandatory (Not Optional!)

Let’s be clear: reintroductions are not a “maybe” — they’re essential.

This is where the real food trials happen:

You’ve removed the most commonly reactive foods.
Now you’ll add them back slowly, one at a time, starting with the most nutrient-dense foods first — or a favorite food first, if that brings you more joy, because the AIP isn’t about restriction.
Skipping reintroductions keeps your AIP efforts incomplete — you may never know which foods are safe or triggers for YOUR body.
Prolonged elimination deprives your body of exceptionally healthy, nutrient-dense foods.

This stage is where the magic really starts: you’ll regain variety, flexibility, and confidence in your food choices, while gathering personal data on what works for YOU.

Timing Is Personal

Here’s the hard truth: there’s no one-size-fits-all answer.

There’s no magic number of days that works for everyone. Some people are ready to begin reintroductions after a relatively short period of elimination, while others need longer to establish a stable baseline.

Some people need 30 days, others 60–90 days, or even longer. Your body needs time to “rest and digest”, allowing inflammation to calm so you can accurately gauge reactions.
If after 60–90 days you still see little improvement, it’s probably time to dig deeper, troubleshoot your approach, and work with a medical professional to uncover any underlying issues that may not yet have been addressed.

Perspective: Healing takes time — your body didn’t get here overnight. But your body is remarkable and capable of repairing itself when given the right tools.

Check All Pillars

If you feel you should be ready but aren’t improving, step back and assess other factors: stress, sleep, movement, and environmental exposures. For more, see Troubleshooting the AIP.

Important: If you’ve followed the full protocol (including lifestyle changes) for 90+ days and still see no improvement, please, seek guidance from a professional to explore the possibility of underlying causes that may be holding you back.
Find a practitioner near you – click here.

Be Patient

Some may want to rush into reintroductions, but remember … slow and steady wins the AIP Race!

Resist the urge to start too soon, and resist the urge to “wing it” when it comes to reintroductions. You’ve put in 30–90 days (or maybe even more) on the elimination stage — don’t waste that effort by throwing in the towel or deciding for yourself how best to reintroduce foods.

The elimination stage was meant to give your body the space it needs to rest and reset. If you’ve been patient and are feeling quite well, reintroductions will likely be an easier process. Starting with a “clean slate” allows your body to clearly signal when a food isn’t agreeing with you — helping you recognize the cues your body is sending.

That said, be sure to follow a systematic reintroduction plan, including keeping a food and symptom journal (more about that in the resources below).

So, how do you get started? Here are the guides and resources I recommend for best results.

Keep Moving Forward!

What ever you do, keep moving forward – there are no rewards for longest amount of time spent in the AIP elimination stage!

Some people in the AIP Recipe Collection Facebook Group proudly announce they’ve been strict elimination for 759 days … and I just can’t. No. No. No.

I mean, I get it — there are a lot of folks out there who feel too darn good after having eliminated the top inflammatory offenders from their lives, and they don’t want to go back to feeling horrible again. But this is exactly where food fear creeps in, and it’s why you sometimes hear people saying, “the AIP is a dangerous, restrictive diet that just keeps people sick.”

Reintroductions are just practical! They help improve your quality of life and open up your ability to socialize more freely.

If you remember, back at the beginning when we started talking about the AIP, what we’d eat, and what we’d avoid, we specifically said there were some very nuso we want to work toward getting those foods back into our diets when appropriate, if they’re not problematic for your individual case.tritious foods that would be eliminated — TEMPORARILY!

Limiting or restricting food groups long-term can cause dysbiosis in the gut and nutritional deficiencies, so we want to work toward getting those foods back into our diets when appropriate, if they’re not problematic for your individual case.

Summary of the AIP Elimination Phase:

It isn’t meant to be forever
Needs to be approached with intention, because long-term restriction can create food fear, nutritional gaps, and gut imbalance
Helps heal your body, but the real fun, and food freedom, starts with reintroductions!

All of this said, I hope you see how important it is that you MUST put on your big people pants and take on reintroductions. You’ve already proven that you can do hard things by making it this far — reintroductions are just the next step … and you’ve got this!

Don’t be a case that perpetuates the myths and misconceptions about this protocol – keep moving!

Reintroduction Guides & Resources:

Reintroductions can be tricky, but like I said, you can do hard things. It’s always tempting to try to compare your reactions with someone else’s, but the bottom line is that this too is VERY individual. You will need to keep good track as you go along so you can recognize signs and symptoms of reactions and celebrate all the wins along the way.

My go-to suggestion for all things AIP from transition through elimination, reintroductions and maintenance is Mickey Trescott’s Autoimmune Protocol books. The New Autoimmune Protocol (2026) covers the latest in research and is the first I’d suggest. Browse the options in my AIP Amazon Storefronts here: USA / Canada /UK

As of June 2021, the first cookbook dedicated to AIP reintroductions was released, and it’s spectacular! It’s great for all stages of the AIP and a great motivator. It discusses the process of reintros and provides delicious recipes to keep you progressing – check out my review here – The Autoimmune Protocol Reintroduction Cookbook – Kate Jay of Healing Family Eats (NOTE: One caveat to this recommendation is that the AIP was updated in 2024, so this book does NOT include information about the “modified” elimination state – it is based on “core” AIP elimination as your assumed starting point.)

Articles from trusted AIP experts:

Definitive Guide To Reintroductions – Autoimmune Wellness
Personalized AIP – Autoimmune Wellness
Top 5 Mistakes People Make Reintroducing Foods – Eileen Baird
Why Aren’t My AIP Reintroductions Working?

FAQ

#1 Start Here – What Is The AIP and Where Do I Start?

Understanding the Autoimmune Protocol (AIP) | Beginner’s Guide

If you’re new to AIP, this page is here to give you a clear, grounded overview of what the Autoimmune Protocol actually is, why it works for so many people, and how to think about it as you begin.

I’m not going to dive deeply into biochemistry or recreate the excellent research-informed material that already exists elsewhere. My goal is to help you understand the big picture — with links and resources if you want to explore further.

What is the Autoimmune Protocol (AIP)?

AIP stands for Autoimmune Protocol. You may also hear it called the Autoimmune Paleo approach, though that name can be misleading.

While it grew out of Paleo principles, AIP is about far more than diet alone. Food is one pillar — an important one — but lifestyle factors are equally important to the protocol, and we’ll explore those in more detail as we go.

At its core, the AIP builds on a modified version of the Paleo diet, with a stronger emphasis on nutrient density, immune support and gut health. The aim is to give your body the raw materials it needs for immune regulation, hormone balance, tissue repair, and overall resilience — while reducing exposure to common inflammatory triggers from both diet and lifestyle.

How AIP Approaches Food

AIP simplifies food choices into two broad categories:

Foods that support health — packed with nutrients that help your immune system, gut, and overall resilience
Foods that may trigger inflammation — containing compounds that can contribute to immune activation or digestive stress

When done properly, AIP is balanced, nourishing, and satisfying. It prioritizes nutrient-dense foods like vegetables, fruit, seafood, organ meats, mushrooms, fresh herbs, quality proteins, and healthy fats.

This isn’t about eating less or chasing perfection — it’s about eating intentionally and mindfully.

The Phases of AIP

The Autoimmune Protocol unfolds in several phases. Some say it’s three, but I prefer to look at it this way:

Transition – the new approach includes a gradual, slow-and-steady start that makes the AIP more sustainable from the very beginning.
Elimination – a starting template designed to calm inflammation and establish a healing baseline.
Reintroduction – a structured process to test foods and learn your individual responses.
Maintenance – a long-term, personalized way of eating that supports ongoing health.

This structure emphasizes flexibility and personalization — the AIP is not one-size-fits-all, and the goal is sustainable progress, not perfection.

What About Food Sensitivity Testing?

This question pops up a LOT when the AIP is recommended to folks struggling with autoimmune issues and chronic disease … I get it, we all want the shortcut. But let’s clear this up to save you some time, frustration and money.

There are three different things that often get lumped together when we talk about food reactions:

Food allergies — an immune response that can cause an immediate and potentially serious reaction.
Food sensitivities — reactions to foods that don’t involve the same mechanism as a true food allergy and can be much more difficult to identify.
Food intolerance — a different type of reaction, often involving difficulty digesting or processing a particular food.

And I say this from personal experience: I’ve had allergy testing come back with a result that sent everyone scrambling for an epi-pen — despite the fact that I was having absolutely no reaction. So I’ve learned firsthand that a test result needs to be interpreted in context, not treated as the final word.

When it comes to identifying food sensitivities and food-driven symptoms, elimination followed by systematic reintroduction — essentially an oral food challenge — is still considered the gold standard. It allows you to actually test how your body responds to a food rather than relying on a test result that may not reflect your real-world experience.

That’s why I’m not a fan of spending a bunch of money on commercial food sensitivity testing. Many of these tests haven’t been adequately validated to tell you which foods are actually causing your symptoms.

Since there’s some very well researched and written resources on the topic, I’ll simply suggest that you consider this information from Autoimmune Wellness for the details. First, their blog post – Can Blood Tests Detect Food Sensitivity? and then their podcast, Episode 098: Food Sensitivity Testing: What Tests Can and Can’t Tell You – this one’s a little deeper to digest (pun intended), but it’s so good – be sure to sit down and listen undistracted.

Lifestyle Matters Too

Food is central, but lifestyle factors are just as critical. Sleep, stress management, movement, time outdoors, and emotional well-being all affect immune function, gut health, and hormone balance. Think of AIP as a toolbox of strategies to help you make consistent, sustainable choices for your unique health needs.

In short: AIP is about learning what helps your body thrive — not following rigid rules.

It’s practical, flexible, and designed to empower you to feel better from the inside out.

Where to Start

It’s important not to get stuck in a cycle of endless research — but at the same time, having a solid understanding of the fundamentals will help you start on the right foot and avoid unnecessary frustration.

Start With a Trusted Guidebook

My #1 Recommendation: The New Autoimmune Protocol (Releasing May 26, 2026)

This is the definitive guidebook that the AIP Recipe Collection uses as its primary reference for the group and website. It’s the resource that provides real, practical answers to any question about the Autoimmune Protocol — the book we turn to for clarity, guidance, and reliable information.

The New Autoimmune Protocol is the first official update to the science-backed framework, integrating emerging research and years of clinical feedback to make the protocol more flexible and sustainable.

It includes:

Detailed meal plans
Over 70 Core and Modified AIP recipes
Step-by-step guidance through Transition, Elimination, Reintroduction, and Maintenance phases

Pre-order now to be among the first to access this updated, authoritative guide: The New Autoimmune Protocol – learn more here

Other Recommended Guidebooks

If you’re here before The New Autoimmune Protocol is released, or if you’d like to explore other aspects of AIP — like reintroductions, ethnic cuisine, comfort foods, meal prep, or mindset support — I’ve curated a selection of the best books and resources to help you along your journey.

All of these trusted AIP guides and more are available in my AIP Amazon Storefront in the Curated Book Section : USA / Canada /UK

Think Beyond Food

Nutrition is only one piece of the healing puzzle. AIP isn’t about one “perfect” pillar — it’s about making consistent, sustainable changes across diet and lifestyle.

To help you focus on where to begin, check out my post: Where Should You Start Your AIP Healing Journey? — a practical guide to approaching AIP in a way that’s supportive, flexible, and grounded in real life.

Remember: You don’t need to do everything at once. Progress matters more than perfection.

When is the Best Time to Start AIP?

Many people aim to start AIP around New Year’s resolutions, but timing can make a difference. Choosing a period when your life is more manageable can help set you up for success and make the protocol feel less overwhelming.

Learn more here: When Should You Start Your AIP Healing Journey?

Is the AIP for Everyone?

AIP isn’t just for people with autoimmune disease. Inflammation plays a role in many chronic conditions, and food is one of the most accessible ways to influence it. The Autoimmune Protocol focuses on nourishing the body, reducing inflammatory load, and supporting immune regulation — benefits that extend beyond autoimmune diagnoses.

That said, AIP is not a replacement for medical care. It works best alongside conventional medicine, medications, supplements, and functional or integrative approaches. Always check with your healthcare provider before making major diet or lifestyle changes.

At its core, AIP is a flexible framework or toolbox — a collection of best practices around food and lifestyle — that can be personalized to your circumstances and goals, especially when your health challenges mean your body has less tolerance for suboptimal choices.

Additional Reading & Resources

If you’re unable to purchase a guidebook right now — or want to share clear explanations with friends and family — these are excellent starting points:

What Is AIP? The Definitive Guide by Mickey Trescott (Autoimmune Wellness) — a research-informed overview of diet and lifestyle factors. The “Elevator Speech” section is especially helpful for explaining AIP to others.
The AIP Foundation Series (Autoimmune Wellness) — email series with food lists, meal plans, videos, and beginner guidance.
Six Ways to Mentally Prepare for the AIP Diet (Autoimmune Wellness) — mindset and expectations support.

Need a Helping Hand?

If you anticipate challenges transitioning to AIP or sticking with it, check out my Coaching Page for additional support and resources.

Ready to Continue?

To keep this page focused on the fundamentals, deeper topics and resources are saved for the next step in the series:

👉 Beginner Resources – Start Here (Part 2)

FAQ, News

Alcohol & The AIP

By now, you probably realize that alcohol is off-limits during the elimination phase of the Autoimmune Protocol… but you are likely wondering about the real whys behind it. How are you possibly going to manage family functions, social events, the holidays, and those casual after-work drinks without feeling awkward?

This post will cover the science behind why alcohol is paused, my take on managing social life, and how to navigate this phase without isolating yourself. If you haven’t already seen my post on Surviving Social Life on the AIP, make that your next stop. Whatever you do, don’t isolate yourself just because the AIP can be hard. You’re strong, and you can do hard things—you’ve got this!

Why is Alcohol Out on the AIP?

So, what’s the real deal about alcohol? So many health gurus tout it as “good for your health”—especially wine! So why do we need to avoid it on the AIP?

(Note: Whether you are following Core AIP or the Modified AIP track, recreational alcohol—beer, wine, and spirits—is eliminated across the board during the elimination phase. For a full breakdown on tricky food guidelines, check out Autoimmune Wellness’s What’s In, What’s Out on AIP.)

When you are focused on healing your gut and calming a dysregulated immune system, alcohol causes a few major disruptions under the hood:

It Unravels the Gut Lining: Alcohol directly breaks down the “tight junctions” (the glue) holding your intestinal cells together. This creates gaps in the gut barrier, allowing unabsorbed food particles and toxins to pass directly into your blood.
It Feeds Toxic Bacteria: Alcohol acts as food for opportunistic, gram-negative bacteria (like E. coli). This feeds bacterial overgrowth in the digestive tract and releases endotoxins into your system, which triggers systemic inflammation and taxes your liver.
It Causes Direct Mucosal Damage: Even small amounts of alcohol cause physical irritation and tissue breakdown at the tips of the tiny villi lining your small intestine—damage similar to what gluten exposure causes in celiac disease.

Why This Matters Even More for Autoimmune Conditions

If you have an autoimmune disease, your genetics make you naturally more susceptible to leaky gut and an exaggerated immune response to anything that leaks into your bloodstream. Eliminating substances that tear down the gut lining is essential to break the inflammation loop and give your digestive system a real chance to recover.

What About Cooking or Fermented Foods?

There is a big difference between drinking a glass of booze and using a splash of wine in a recipe!

Cooking with Alcohol: Using wine or grain-free spirits in hot, cooked dishes (where the alcohol burns off during cooking) is completely fine during the elimination phase.
Homemade Fermented Drinks: Small, naturally occurring trace amounts of alcohol found in homemade fermented beverages (like kombucha or water kefir) are often well-tolerated by most people during elimination.

Will I Ever Be Able to Drink Alcohol Again?

The elimination phase of the AIP is temporary—it is a reset, not a permanent sentence.

However, in reality, most people on the AIP choose to consume alcohol very rarely (if at all) even long after the elimination phase is over. Once your gut has healed, some individuals choose to test small amounts of grain-free alcohol (like a high-quality red wine or clean tequila) during reintroductions. But many find that their body simply feels so much better, sleeps deeper, and stays flare-free without it.

If you do choose to reintroduce it down the road, it is best kept as a rare, occasional treat rather than a weekly habit.

My Two Cents on Alcohol and The AIP

I’ve taken a lot of questions from distraught community members about this topic, so I want to share a few personal reminders to keep this all in perspective. Trust me, you are not alone, this is not the end of the world, and you will get through this too!

It disrupts critical healing sleep: While alcohol might help you fall asleep initially, it fragments sleep cycles later in the night, suppressing REM sleep and causing a cortisol spike. Since deep sleep is when your immune system does its heaviest repair work, skipping booze protects your body’s natural nightly healing process.
Examine your emotional relationship with alcohol: Beyond the physical gut science, take a step back to look at the psychological side of drinking. For many of us, booze isn’t just a liquid in a glass—it’s tied to winding down after a hard day, soothing social anxiety, or celebrating. For a wonderful deep dive into this mindset, read Autoimmune Wellness’s article on Understanding Your Social & Emotional Relationship With Alcohol.
You are not the first person to say no to a drink: Think about people who don’t drink for fitness goals, religious reasons, health conditions, or personal choice. In fact, choosing to pass on alcohol is more normal than ever—Gallup reports that only 50% of young adults (ages 18–34) drink today, down from 72% two decades ago. Don’t feel awkward about sticking to your healing plan; you are part of a growing cultural shift toward health and mindfulness.
“Don’t Be Weird!”: As Angie Alt famously shares on Autoimmune Wellness, “Don’t be weird!” If you act with confidence and don’t make a big deal out of not drinking, no one else will either. When it comes time to order, simply ask for a mocktail or non-alcoholic sparkling beverage without missing a beat. If asked, a simple “I’m taking a break from alcohol right now” is usually all it takes!
Failing to plan is planning to fail: Set yourself up for success! Think in advance about how you’ll handle social situations. For a deeper dive into managing gatherings, check out my post on Surviving Social Life on the AIP.
The Bartender Strategy: If you’re attending a restaurant or work event, try arriving a few minutes early to speak with the bartender. Order a mocktail or a sparkling water with a lime wedge served in a fancy glass. No one questions what is in your glass, and you get to enjoy a festive drink without creating a conversation about why you aren’t drinking.

Take Me To The Mocktails!

Looking for great, delicious AIP-compliant drinks so you never feel left out at a party?

Skip the commercial store-bought mocktails (which are often loaded with non-compliant sugars, seed-based bitters, or additives) and stick to homemade recipes!

We have tons of incredible, community-tested recipes posted directly in our Facebook Group. Simply head over to the group and use the search bar for terms like “mocktail,” “beverage,” or specific drink names like “lemonade,” “iced tea,” or “mule.” You can also search our group hashtag #thirstythursday to scroll through our favorite festive creations!

Bonus Tip: AIP-compliant mocktails aren’t just fun—they can actually support digestion! Enjoying a tart or bitter sparkling drink (like soda water with fresh lime or a splash of unsweetened tar cherry or cranberry juice) 15-20 minutes before meals acts as an ancestral aperitif. It stimulates stomach acid and digestive enzymes, helping your body break down nutrients better without any of the gut damage from alcohol!

FAQ, News

Glutened?

With the holiday season creeping up, I thought it was about time that I finally compile this very important FAQ post on what to do if you’ve been glutened while on the AIP.

If you’re here because you’ve been contemplating just how bad it would be to cheat on the AIP this holiday season or for a special event (completely different than someone dealing with celiac disease or non-celiac gluten sensitivity), stick around until the end of the post where I’ll touch on that too. But first, let’s talk about what happens when the gluten was UNintentional.

While I’m hopeful you’re making good decisions and choosing food wisely for your healing journey, I know all too well that sometimes, as careful as we are, it happens – we get glutened!

It’s especially challenging if we’re eating at a restaurant, or even at friends’ and families’ homes. Cross-contamination happens, ingredients get overlooked, or someone thinks they know what is gluten free and … well, they don’t.

It happens.

The BEST advice I can give is:

DON’T PANIC!

I know … easier said than done! But stressing about the situation isn’t going to undo what happened, and piling a whole lot of anxiety on top of an already unhappy digestive system isn’t going to make you feel any better.

Try to remain calm and focus on taking care of yourself.

FACT: Feeling emotionally stressed can compound the physical reactions you might have when gluten gets into your system. According to the Mayo Clinic, stress can affect your body in many ways, including causing symptoms such as stomach pain that overlap and amplify possible physical symptoms of gluten consumption.
– Source: Gluten.org

Hidden Names for Gluten: What to Watch For

One of the easiest ways unintentional gluten exposure happens is through tricky ingredient labels. Manufacturers rarely list “gluten” plainly on a package. Instead, it hides behind technical terms, derivatives, and cross-contaminated ingredients.

Important Note on AIP vs. Gluten-Free:

The list below is specifically designed to help you spot gluten and gluten-containing ingredients. Keep in mind that just because an ingredient isn’t on this list doesn’t mean it’s automatically AIP-compliant. Many gluten-free grains, starches, and nightshade-based additives are still eliminated during the strict AIP phase. Use this guide strictly as a filter to detect hidden gluten.

To help you spot these hidden culprits, here’s a breakdown of ingredients to watch out for:

1. Standard Grains & Primary Sources

Barley (including barley malt, barley flour, and barley extract), Rye, Wheat (and all varieties like spelt, kamut, farro, durum, einkorn, and emmer), Triticale (a cross between wheat and rye)

2. Wheat Derivatives & Technical Names

Atta (whole wheat flour common in South Asian cooking), Bulgur, Couscous, Farina, and Semolina, Fu (dried wheat gluten used in Asian cuisine), Graham flour & Maida, Matzo / Matzo meal, Seitan (pure wheat gluten used as a meat substitute), Udon (wheat-based noodles), Wheat berries, wheat germ, and wheat starch (unless explicitly certified gluten-free)

3. Hidden Additives & Processing Agents

Brewer’s yeast (a beer-brewing byproduct containing barley; note that standard baker’s yeast for baking is typically gluten-free), Hydrolyzed wheat protein, Malt (malt syrup, malt extract, malt flavorings, and malt vinegar), Modified food starch (if source grain isn’t listed, assume wheat outside strict GF labeling zones), Smoke flavoring (frequently uses barley malt as a carrier), Textured vegetable protein (TVP) (often wheat-derived unless specified as soy or pea)

4. Ingredients Requiring Double-Checking

Oats / Oat flour (naturally gluten-free, but highly prone to severe cross-contamination during harvesting and processing unless labeled Certified Gluten-Free), Soy sauce / Teriyaki sauce (traditionally brewed with wheat unless labeled tamari or gluten-free), Yeast extract / Autolyzed yeast extract (frequently made from spent brewer’s yeast, so verify the source or look for a gluten-free label)

How do you know if you’ve been “Glutened?”

Unfortunately, there isn’t one universal “I’ve been glutened” reaction.

Some people know almost immediately that something is wrong. Others don’t notice anything until later. And some people have mostly digestive symptoms while others may experience headaches, fatigue, joint pain, brain fog or skin problems.

Some common reactions to gluten exposure include:

Constipation
Diarrhea
Vomiting
Nausea
Abdominal pain
Numbness
Bloating
Gas
Headaches / Migraines
Brain fog
Mood swings
Anxiety
Depression
Joint pain
Fatigue
Insomnia
Skin issues / Rashes / Mouth Ulcers

You may experience several of these symptoms, or only one or two. You may also have symptoms that aren’t on this list at all.

Over time, you’ll probably get to know your own particular “glutened” symptoms. I think that’s actually pretty useful information to have especially if you aren’t sure what has caused a flare of symptoms.

One important thing to remember … symptoms don’t necessarily tell you what’s happening inside your gut. Someone with celiac disease, for example, may have an immune reaction to gluten without having a dramatic set of symptoms. It’s highly individual.

Before You Get Glutened: Be Prepared

Preparation is always key!

As someone living with food sensitivities and/or allergies, having a plan in place before you need it can make a bad situation a little easier to deal with.

I recommend talking to your healthcare professional BEFORE you’re in a situation where you’ve been glutened. That way you know what protocol is right for YOU, particularly if you have celiac disease or another condition that requires specific medical care.

I also think it’s worth having a few simple things on hand that you know you tolerate and that may help you manage some of the symptoms if an exposure happens.

Hydration & Electrolytes
This isn’t particularly exciting advice, but it’s probably one of the first things I’d focus on.
If you’re dealing with diarrhea or vomiting, you’re losing fluids, and replacing those fluids is important. Water is fine, and an electrolyte drink can be useful if you’re losing a lot of fluid.
If you’re nauseated … tiny sips are easier to manage.
Digestive Enzymes
You may have seen digestive enzymes recommended for accidental gluten exposure, particularly in natural health and wellness and AIP circles. I see this suggestion come up quite often, and some people say they really do feel better when they take them.
There is, however, an important distinction between something that makes a person feel better and something that has been shown to break down enough gluten to prevent a reaction.
The Celiac Disease Foundation does not consider commercially available digestive enzyme products a reliable way to digest gluten, and Autoimmune Wellness mentions the same issue in their Gluten Exposure: A Healing Guide.
So while this is something you may hear recommended, I wouldn’t rely on digestive enzymes as protection against gluten. And they definitely aren’t a green light to intentionally eat gluten.
Herbal Tea
This is one of those simple things that can be worth having around.
Peppermint, chamomile and ginger tea may help with particular symptoms such as nausea, gas or digestive discomfort. They aren’t going to remove gluten from your system, but if a warm cup of tea makes your stomach feel a little less angry, I’m all for it. Sometimes simple is good.
Keep Your Diet Simple
If you’re feeling nauseated, you don’t have to force yourself to eat, but when you’re ready, keep it simple! Stick with foods you already know you tolerate well. Chicken soup (without too much fat), broth, and well-cooked vegetables. Consider avoiding dairy and sugar, even if you are no longer in the AIP elimination phase.
Activated Charcoal
You’ll find differing opinions on this one. Activated charcoal is sometimes recommended by natural practitioners, and I’ve personally used it for stomach upset and found some relief.
The Celiac Disease Foundation, however, does not recommend activated charcoal for gluten exposure, and there are some good reasons for caution, as it can interfere with absorption of medications and supplements and cause constipation. Talk to your healthcare professional to decide what’s right for you.
Rest
Getting glutened can leave you feeling like you were hit by a truck. Prioritize as much rest as possible. Give yourself permission to have a quiet day or two.

What To Do After You’ve Been Glutened

Once the accidental exposure has happened, there isn’t a magic way to get the gluten back out. Thankfully though, you’ve prepared for such an unfortunate event if you followed the advice above.

The best thing you can do is: stop the exposure, take care of yourself and give your body some time to deal with the aftermath.

Focus on fluids, rest and foods you know you tolerate. Use simple things that may help with the particular symptoms you’re experiencing, rather than feeling like you need to throw every supplement in your cupboard at the problem.

And don’t forget that you don’t necessarily need to do anything.

Sometimes you just need to wait it out.

Autoimmune Wellness has a great article on this topic, Gluten Exposure: A Healing Guide, which goes into much more detail about dealing with the aftermath of an exposure.

How Long Will It Take to Feel Better?

That’s the million dollar question everyone wants the answer to!

Unfortunately, there isn’t a magic number of hours or days. It’s highly individual and depends on a number of factors.

How long you’ll feel lousy after gluten exposure can vary quite a bit from one person to another. Current research into accidental gluten exposure in people with celiac disease also shows considerable variation in people’s symptoms and how long those symptoms affect their day-to-day lives.

So if someone else tells you they felt completely fine the next morning while you’re still curled up on the couch a couple of days later, don’t assume you’re doing something wrong.

Your reaction may simply be different.

And there’s another distinction that’s important here. Feeling better isn’t necessarily the same thing as your gut being completely healed. For someone with celiac disease, gluten triggers an immune response that can damage the small intestine, and intestinal healing takes place over time with a strict gluten-free diet.

In other words, don’t judge what’s happening inside your gut solely by how you feel on the outside.

If your symptoms are severe, continue to worsen, aren’t improving, or you’re unable to keep fluids down, it’s time to check in with your healthcare provider.

Do I Need to Start the AIP Over?

The short answer … No!

If you’ve been following the AIP and accidentally consumed gluten, you do not need to go back to Day One and start the entire elimination phase over again.

Take a breath, get back to your usual AIP elimination diet and keep going.

Maybe there’s something you can learn from the experience. Ask more questions at a restaurant. Double-check a label. Bring your own food to a family gathering. (See my posts: Dining Out on the AIP and Surviving Social Life on the AIP for more tips and tricks)

But don’t beat yourself up over an accident. One exposure does not erase all the work you’ve done.

What About Cheating on the AIP?

That’s a different question.

Accidentally eating gluten and deliberately choosing to eat gluten for a special occasion aren’t the same thing (I do get this question frequently, so I’ve written about that too.)

If you’re considering intentionally stepping outside the parameters of the AIP diet for a holiday celebration, birthday, vacation or other event, check out my FAQ: Can I Cheat on the AIP? for my thoughts on that.

For now, if you’ve been accidentally glutened, take a breath, take care of yourself and get back to the AIP … slow and steady.

FAQ, News

Food Storage Basics

Food Storage 101: Batch Cooking, Glass Safety & Toxin-Free Tools

This post contains affiliate links. Click here to see what that means.

When you’re on the AIP, you’re likely doing a lot more cooking than usual. Whether you’re batch cooking or meal prepping for the week or simply saving leftovers from dinner, what’s the best way to store all of this delicious, healing food? Does it matter what containers we use? Need the 4-1-1 on food storage basics? You’ve come to the right place!

Since we’re trying to live a toxin-free life on the AIP to give our bodies the fighting chance they need to heal, it’s a good idea to consider what you’re using for food storage. There are a lot of opinions out there about plastics, BPA-free options, silicone, and more (read more about why we should avoid plastics here). For me, I kick it old school as much as possible: zero waste, sustainable living, loveable, reusable glass, and non-toxic alternatives!

Storage Planning Tips

Pace yourself: Before there’s food to be stored, there’s food to prep, so I offer this tip from personal experience. Extra cooking can be exhausting—especially in the beginning when you’re really not feeling well. So, my top tip is to try to pick days when you’re feeling up to making extra. Better yet, have a friend or family member jump in to help tag-team it. You can work together to create a bunch of delicious options so that you both go home with food to stock your fridge and freezer. Many hands make light work!
Don’t outpace your storage space: I’ve done this before when feeling super ambitious: I cooked way more than I needed for a week or two and found my fridge stuffed to the brim. Evaluate the space you have in both your fridge and freezer before you start, and be sure to choose recipes that are freezer friendly if that’s where you plan to store them.
Have your containers ready: There’s nothing worse than finishing a big batch cook and then scrambling to find suitable food storage. If you can’t afford to buy new containers, save glass jars from store-bought items or check a local thrift store. If you score secondhand jars, your only investment will be buying new lids.

Choosing Your Non-Toxic Storage Tools

Glass is the gold standard for non-toxic food storage, but it isn’t your only option … especially when freezer space or shatter-risks come into play.

Glass Jars & Shallow Containers: The classic favorite. Glass jars are wonderful for single-portion liquids, while shallow glass dishes are ideal for solid meals (like shepherd’s pie or roasted root vegetables). Glass holds heat and cold well, but takes a few special precautions to freeze safely without cracking.
Quality Silicone Stand-Up Bags (e.g., Stasher): A flexible, leakproof, platinum-silicone alternative to plastic freezer bags. Perfect for flat-freezing “freezer-dump” meal prep ingredients, cooked meats, or roasted veggies to maximize vertical freezer space.
Silicone Trays & Portioners (e.g., Souper Cubes): Hands down the most versatile addition to an AIP kitchen! Food-grade silicone trays allow you to pre-freeze portioned amounts of bone broth, stews, purees, and pestos. They feature measured fill-lines (like 1/2 cup, 1 cup, or 2 cups) so you can easily pop out exact portions into longer-term storage without thawing a whole batch.
Stainless Steel Containers with Silicone Lids: Yes, stainless steel is a total game-changer for the freezer! Food-grade metal is 100% shatterproof, non-toxic, and lightweight. Because metal conducts cold quickly, food freezes faster—which reduces ice crystal formation and protects your food from freezer burn. It completely eliminates the fear of dropping a frozen container on the kitchen floor!

How to Safely Freeze in Glass Jars

My favorite wide mouth jars with frozen pesto cubes!

Now, you may have heard horror stories of glass jars shattering in the freezer. I had heard stories too, but was always fortunate enough not to have any issues… leave enough space at the top of the jar for expansion and you’re good to go! Right? No … not always!

Eventually, my luck ran out, and tears were shed over bone broth lost. The truth is, at that point I was a newbie to all this and I was using the wrong jars. Even if you leave headspace, you can still have jars crack—not just during freezing, but even during the thawing process! My exposed quick-freezing coils didn’t help either, making thermal shock a real risk.

Fortunately for you, I’ve made the mistakes so you don’t have to!

Use Wide-Mouth, Straight-Sided Jars: Avoid tall, skinny jars or jars with “shoulders” (where the jar curves inward near the top). As liquid expands upward, curved shoulders trap the pressure and crack the glass.
Leave Room for Expansion: Fill jars only 3/4 full to ensure liquid has plenty of room to expand upward as it freezes.
Cool Completely First: NEVER put warm liquids straight into the freezer. Let cooked food cool completely on the counter, then chill it in the refrigerator overnight before moving it to the freezer.
Freeze Upright: Always freeze jars standing straight up.
Protect from Freezer Coils: If your upright freezer has bare cooling coils on the shelves, place your jars inside a shallow plastic bin as a barrier for a few hours or over night. This reduces thermal shock and catches spills if a jar ever does break.
Thaw Slow & Steady: NEVER try to thaw glass quickly or place frozen jars straight into hot water. Move frozen jars to the refrigerator 24 hours before you need them to thaw slowly and safely.

The Game-Changer Hack: Pre-Freezing & Souper Cubes

Souper Cubes make freezing bone broth souper easy!

If you want to eliminate the risk of cracking glass entirely, the pre-freezing method is the absolute best way to go!

Instead of pouring liquids directly into jars, pre-freeze your liquids in Souper Cubes trays first. Once frozen solid, pop the blocks out and transfer them into re-usable silicone Stasher bags – easy peasy!

Souper Cubes are an absolute game-changer for AIP batch cooking – not just broths and soups, but all kinds of meal prep options:

Food-Grade & Toxin-Free: Made from 100% food-grade, BPA-free silicone with a sturdy rim so they don’t flop around when full.
Measured Fill Lines: They come in segment sizes like 1/2-cup, 1-cup, and 2-cup portions.
Portion Control: Think about how often you only need a single cup of bone broth for a quick pan sauce or a stir-fry! Pre-portioning means you never have to thaw a full quart jar just for a few spoonfuls.

Preventing Freezer Burn

Freezer burn is caused by moisture loss and oxidation (exposure to air) in the freezer. It leads to ice crystals, shriveled produce, and tough, discolored meat. Boo to that!

Minimize Exposure to Air: Properly package your food before storing. For meat, poultry, and seafood, wrap it tightly in unbleached freezer paper or butcher paper first, then in a layer of foil, and place it in a freezer storage bag with all the air pressed out.
The Straw Trick: When using bags, zip them almost all the way closed, insert a straw to suck out the remaining air, then seal quickly!
Invest in Vacuum Sealing: If you buy meat in bulk, have a garden, or buy sales items, a vacuum sealer is a fantastic investment (look for BPA-free vacuum bags).
Keep Temperatures Steady: Avoid opening and closing the freezer door unnecessarily.
Rotate Inventory: Aim to use frozen foods within 2 to 4 months. Date your packages and practice “first in, first out.”
Rescuing Freezer-Burned Food: If your food gets a little freezer burn, don’t throw it out! It is still completely safe to eat. The texture might be slightly altered, so use it in forgiving dishes like soups, stews, sauces, or smoothies.

Storage Timelines & Food-Safety Guidelines

Since you know I’m not one for rewriting well-presented material when official resources exist, I’m simply going to direct you to the gold-standard charts!

Don’t Guess, Check!
Check the official FoodSafety.gov Cold Food Storage Chart—maintained jointly by the USDA, FDA, and CDC—for an exact itemized list of how long cooked meats, soups, and leftovers stay safe in the fridge and freezer.

Cheat Sheet!
If you prefer a printable cheat sheet to stick on your refrigerator door, download the FDA Refrigerator & Freezer Storage Guide. For quick lookups on specific ingredients on the go, the USDA’s FoodKeeper App is another amazing tool.

Generally Speaking:
As a general rule of thumb for batch cooking on the AIP, most cooked soups, stews, and meals are best enjoyed within 3 to 4 days in the fridge or within 2 to 3 months in the freezer for optimal flavor and quality.

AIP-Specific Guide:
This food storage article from Autoimmune Wellness covers shelf-life for everything from root veggies and fresh herbs to proteins. (One quick personal note: while this guide is super helpful, I disagree with their extended timeline for gelatin gummies. Because homemade gummies lack commercial preservatives, they tend to collect moisture and get moldy in the fridge quite quickly. I suggest eating homemade gummies within 3 to 5 days max, or keeping half the batch in the freezer!)

You Might Also Be Interested In:

Since life on the AIP can get a little “spendy” and we’re here making sure we store our food properly so we don’t waste any precious ingredients, you might also be interested in my post about Managing the AIP on a Budget.

FAQ, Recipe, Seasoning

Spices on the AIP

Looking for ways to bring some spice to your AIP plate? I’ve got you!

First, let’s start with a bit of reassurance … the strict core elimination stage of the AIP is not meant to last forever, and several of the spices excluded during Core AIP elimination are among the earlier foods you can attempt to reintroduce.

In the meantime, I’m including some resources on what to include, what to avoid, and how to spice things up and elevate your dishes … because AIP need-not be boring or flavorless!

What’s In, What’s Out?

When it comes to herbs and spices, figuring out what’s included on the Autoimmune Protocol can be tricky. Some spices come from leaves, roots, flowers, or bark, while others come from seeds, fruits, or berries. And then there are nightshade spices which have their own category! Confused yet?

The easiest way to make sense of it is to look at which part of the plant the spice comes from. Here’s a quick reference for the core AIP elimination phase.

Core AIP Spice Guide: Common Herbs & Spices

Include	Avoid
Leaf herbs & spices: Basil, bay leaf, chervil, chives, cilantro leaf, curry leaf, dill weed, fennel leaf, lemongrass, lime leaf, marjoram, oregano, parsley, peppermint, rosemary, sage, savory, spearmint, tarragon, thyme	Nightshade spices: Capsicum, cayenne, chili/chile flakes, chili/chile powder, paprika, red pepper
Root spices: Asafetida, galangal, garlic, ginger, horseradish, onion powder, turmeric, wasabi	Seed-based spices: Anise seed, annatto, black caraway (Russian caraway/black cumin), celery seed, coriander seed, cumin, dill seed, fennel seed, fenugreek, mustard seed, nutmeg, poppy seed
Flower, bark & other spices: Chamomile, cinnamon, cloves, lavender, mace, saffron, truffles, vanilla	Fruit & berry-derived spices: Allspice, caraway, cardamom, juniper, black pepper, green peppercorns, pink peppercorns, white pepper, star anise, sumac
	Spice blends: Chinese five-spice, curry powder, garam masala, poultry seasoning and steak seasoning may contain excluded spices. Always check the ingredient list.

What About Modified AIP?

If you’re following a Modified AIP approach, the list gets a little easier. Seed-based and fruit/berry spices that are excluded during Core AIP can be included, while nightshade spices remain excluded.

This means spices such as cumin, coriander, fennel seed, mustard seed, nutmeg, pepper, allspice, caraway, cardamom, juniper and star anise can be used on Modified AIP, along with the herbs, roots, flowers and bark spices included in Core AIP.

Spice blends still deserve a quick label check, since their ingredients can vary from one brand to another.

The Basics – Seasoning:

Don’t Skimp: When it comes to seasoning your AIP dishes, first and foremost, don’t skimp! In my years of AIP cooking, I find a lot of the recipes are a little light-handed on seasoning. Review the ingredient lists and quantities before you start cooking, and be sure to taste as you go. Try using more herbs than you’re accustomed to. Not only do they add lots of flavor, many herbs also contain beneficial plant compounds.

Find Your Balance: While I’m no expert, I do know that finding balance in cooking and sauces is so important for bringing out the best in your meal. Sometimes a simple squeeze or zest of a lemon, or a dash of a compliant vinegar is all you need to add brightness to a dish. Salt brings out flavors, and an extra pinch might just be the ticket. On the AIP, we’re avoiding refined sugar, so sweetness might be lacking in AIP recipes. Check your flavors as you cook and decide if a pinch or drizzle of a compliant sweetener might enhance the taste, or experiment with a vinegar you’ve never tried before. While apple cider vinegar is the most common AIP vinegar option, a quality balsamic can add a sweet and savory twist. Have you tried champagne, ume plum or sherry vinegar? Need more umami (savory depth of flavor)? What about mushrooms, sea vegetables, fish sauce or anchovy paste? Try to look at your AIP journey as a blessing to push you outside your comfort zone in the kitchen .. I know I’ve become a better cook thanks to the challenge of needing to find compliant alternatives. Want to learn more about balancing flavors? This article on flavor balancing and how to fix a recipe may be helpful – click here (note, it’s not specifically AIP, so watch which ingredients you choose to use).

Spice It Up: If you’re missing heat in your dishes, get creative with ingredients like fresh ginger (or very fresh ginger powder), garlic, radishes, fresh grated horseradish (prepared horseradish typically contains non-compliant ingredients, but you can make your own – click here), and wasabi powder!

This post – How to Find Flavor in AIP Spices – provides some creative ways to make your dishes more flavorful.

Onions & Garlic Not Your Friend? If you’re sensitive to onions and garlic, that can make things a little trickier, but it’s not impossible! Have you experimented with green onions (or scallions) – they are great FODMAP-friendly onions. Just be sure you only use the green part! Chives are also a wonderful choice for oniony flavor. Leek greens are another option to try, although individual tolerance and serving size can vary. If that doesn’t work for you, try making your own garlic, garlic scape, onion or chive infused oils and salts – these are often better tolerated.

Pre-Made Options:

Looking for quality spices and pre-made blends, sauces and oils? Check out my categorized AIP Storefronts on Amazon – try the seasonings and salts categories, baking ingredients and hard to find items for inspiration. There’s even a search function there above my posts – so just type the item you’re after and then click in the category and you’ll find it. Click the following link for the shop closest to you (there are several categories there that you’ll find ingredients to help zhuzh up your dishes) – USA / Canada / UK.

AIP Cookbooks:

Looking for inspiration in the convenience of a cookbook? You can find recommendations in my AIP Storefronts on Amazon in my “AIP Books, Cookbooks & Good Reads” section. There are dedicated options featuring Italian, Indian, French and Latin American AIP cuisine. Click the location nearest to you and browse around! – USA / Canada / UK.

If you want a variety of “spicy” AIP recipes to help you be more adventurous with using herbs and spices in the kitchen on AIP, you’ll want to grab “Spice” by Jo Romero. In addition to recipes for drinks, desserts, main meals, side dishes and snacks you’ll find information on individual herbs and spices and learn how to make an AIP-compliant curry of your own. There are also AIP versions of takeaway favourites such as Chinese Style Lemon Chicken, Lamb Dopiaza and Chip Shop Style Curry Sauce as well as AIP-compliant Naan Breads. Click the location nearest you USA / Canada / UK.

DIY Blends:

To make your life easy, I’m including a number of basic DIY AIP spice blends to get you started. Having them prepped in advance can take the stress out of busy weeknights and breakfasts.

Simply blend spices and store in a glass jar in your pantry. For those that you’ll use more regularly, consider doubling the recipe.

Soy Sauce Substitutes

Try Coconut Aminos or Fish Sauce – Find them in my AIP Amazon Storefronts – USA / Canada / UK

Need a Coconut-Free Soy Sauce Option? I have three for you! (Watch the labels on your ingredients. Red Boat is the best Fish Sauce for AIP)

Soy Sauce Substitute 1
Soy Sauce Substitute 2
Soy Sauce Substitute 3 (use nomato sauce unless you’ve reintroduced tomatoes)

Worcestershire Sauce

Click here and here for two recipe options

All-Purpose Seasoning 1

2 tablespoons Himalayan sea salt
4 teaspoons dried oregano
4 teaspoons onion powder
4 teaspoons powdered ginger
3 teaspoons powdered turmeric

All-Purpose Seasoning 2

2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon powdered ginger
1 tablespoons Himalayan sea salt
2 tablespoons dried parsley

All-Purpose Seasoning 3

2 teaspoons sea salt
2 teaspoons garlic powder
1 teaspoon onion powder
1 teaspoon oregano
1 teaspoon basil
1/2 teaspoon sage
1/2 teaspoon turmeric

Apple Pie Spice

5 tsp ground cinnamon
1/2 tsp ground mace (1 tsp nutmeg if you’ve reintroduced)
1/4 tsp ground cloves
(1/2 tsp ground cardamom if you’ve reintroduced)

BBQ Spice Rub ♥

2 tablespoons smoked sea salt
¼ teaspoon ground cloves
1 teaspoon turmeric
2 tablespoon onion powder
4 tablespoon garlic powder
1 teaspoon dried oregano
1 teaspoon ginger powder
4 tablespoon coconut sugar (can be omitted for sugar free/Keto)

Breakfast Seasoning

2 teaspoons sea salt
2 teaspoons dried sage
2 teaspoons dried oregano
2 teaspoons dried onions (omit for low FODMAP)
1/2 teaspoon cinnamon
1/2 teaspoon turmeric
1/4 teaspoon ground cloves

Curry Powder 1

1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon powdered turmeric
2 teaspoons dried cilantro (not coriander)
2 teaspoons dried basil
2 teaspoons dried dill
2 teaspoons cinnamon
1 teaspoon powdered ginger
1/2 teaspoon powdered cloves

Curry Powder 2

2 tablespoon powdered ginger
1 tablespoon powdered garlic
2 tablespoon powdered turmeric
2 teaspoon ground cinnamon
1/2 teaspoon ground cloves
2 tablespoon dried cilantro/ coriander leaves
1 teaspoon fenugreek leaves
1 teaspoon crushed curry leaves

Curry Powder 3 ♥

1 tablespoon granulated garlic
1 tablespoon granulated onion
1 tablespoon turmeric
2 teaspoon cinnamon
1 teaspoon powdered ginger
½ teaspoon ground clove

Greek Seasoning

2 tbsp oregano
1 tbsp dried basil
1 tbsp dried thyme
1 tbsp dried rosemary
1 tbsp dried dillweed
1 tbsp parsley flakes
1 tbsp onion powder
1 tbsp garlic powder
1 tbsp salt
1 tsp marjoram
1 tsp cinnamon
1/4 tsp mace

Herbs de Provence

2 tablespoons dried rosemary
1 tablespoon fennel seed (if you’ve reintroduced – otherwise, omit)
2 tablespoons dried savory
2 tablespoons dried thyme
2 tablespoons dried basil
2 tablespoons dried marjoram
2 tablespoons dried lavender flowers
2 tablespoons dried Italian parsley
1 tablespoon dried oregano
1 tablespoon dried tarragon
1 teaspoon bay powder

Italian Seasoning

2 tablespoons dried basil
2 tablespoons dried oregano
1 tablespoon dried rosemary
2 tablespoons dried marjoram
2 tablespoons dried cilantro
2 tablespoons dried savory
1 tablespoon dried thyme

Mole Spice Rub

4 tablespoons toasted carob powder
2 tablespoons powdered turmeric
2 teaspoons dried oregano
2 teaspoons onion powder (my suggestion)
2 teaspoons garlic powder (my suggestion)
2 teaspoons cinnamon
2 teaspoons Himalayan sea salt
2 teaspoons powdered cloves
1 teaspoon powdered ginger

Poultry Seasoning

3 tablespoons dried thyme
2 tablespoons dried sage
2 tablespoons dried marjoram
1 tablespoon dried rosemary
1/2 teaspoon dried savory

Pumpkin Pie Spice

5 tsp ground cinnamon
2 tsp ground ginger
1/2 tsp ground cloves
1/4 tsp ground mace (or 1/2 tsp ground nutmeg if you’ve reintroduced or omit)

Ranch Seasoning

1 tablespoon Sea Salt
1 tablespoon Garlic Powder
1 tablespoon Onion Powder
2 tablespoons Dried Parsley
2 tablespoons Dried Basil
2 tablespoons Dried Chives
1/2 tsp Black Pepper (omit unless you’ve reintroduced)

Seasoned Salt

2 tablespoons dried oregano
2 tablespoons dried thyme
2 tablespoons dried basil
1 tablespoon dried rosemary
1 tablespoon dried sage
1 tablespoon dried chives
1 tablespoon garlic powder
2 tablespoons sea salt

Taco Seasoning

2 tablespoons dried cilantro
2 tablespoons dried oregano
2 tablespoons ground turmeric
2 tablespoons dried ginger
1 tablespoon ground horseradish or wasabi powder
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon sea salt

Looking for More?

What about ketchup, mayo, mustard and other condiments? There are plenty of recipe links posted in my searchable Facebook Group – click to join! You’ll find more herb and spice blends, rubs, infused salts, oils and so much more.

Once you get there, try searching “spice” “seasoning” or even #seasoningsaturday – from time to time I do a bit of a running theme, so I try to use hashtags to make future searches easy-peasy! Search also for terms like “condiment” “sauce” or “dip” or search for exactly what you’re looking for like “ketchup” “mustard” “mayo” “BBQ Sauce” and even “curry” – the inspiration is endless!

AIP Baking Powder

Why make your own? Because store-bought brands contain grain (corn starch) or potato starch, and even aluminum.

EXCITING NEWS! You can purchase AIP Compliant Baking Powder in my Amazon Storefronts –USA / Canada

TIP: I’ve read that you can use arrowroot starch OR tapioca starch/flour in these recipes. Some Baking Powder recipes don’t call for either, but it’s said to add texture to recipes using alternative flours so it’s not surprising to see it added here.

Small Batch – with tapioca starch – click here for the recipe

Large Batch – with arrowroot (make ahead and store) 1:1:2 ratio – click here for the recipe

Two Ingredients – small batch with baking soda and cream of tartar – click here for the recipe

Three Ingredients – large batch with baking soda, cream of tartar and arrowroot – click here for the recipe

Baking Substitutions

Overall, substitutions in AIP baking are NOT recommended (I encourage you to read more about that here), so save yourself the time, money and attempted wizardry in the kitchen and simply follow an AIP recipe that’s already been tried and tested by some exceptional recipe creators. They spend a LOT of time to perfect their recipes before presenting them, so trust their experience and brand recommendations when it comes to flours because quality and texture differs between brands. Be sure to join the AIP Recipe Collection Facebook Group for lots of compliant recipes – click here.

AIP Swaps

Gelatin Eggs / Egg Replacements – Check out my post here for several variations

AIP Milk Options – check out my post on this – click here.

AIP Flour – While there are a number of AIP compliant flours that you can use (cassava, tigernut, coconut, tapioca, arrowroot, plantain, green banana), they can be tricky to work with. Cassava flour is the closest option for 1:1 all-purpose use, however it simply doesn’t not react the same as traditional flours and many complain that their AIP baked goods come out gummy. For the most part you’ll find better success when a recipe calls for more than one type of AIP flour. Be sure to join the AIP Recipe Collection Facebook Group for lots of tried and true compliant recipes – click here.

FAQ

The AIP Sweetener Guide: What’s In, What’s Out, and Why

Feeling a little confused and overwhelmed by this topic? I’m not surprised!

Sugar and sweeteners are one of those AIP subjects where you can find a LOT of conflicting information. One person tells you that honey is basically a superfood, another says all sugar is inflammatory, and someone else is happily baking with stevia, erythritol or monk fruit because they contain little or no sugar.

So what’s actually recommended on the Autoimmune Protocol?

For the Core AIP, refined sugar and non-nutritive sweeteners are excluded. Instead, the AIP uses small amounts of natural, nutritive sweeteners such as honey, maple syrup, molasses and coconut sugar.

And before you do the happy dance, there’s a but (there’s always a but) … AIP-friendly sweeteners are still sweeteners, and they should be used in moderation.

The ultimate goal of the AIP is to build a nutrient-dense diet centered around unrefined whole foods. Natural sweeteners certainly have a place, especially when you’re making an occasional treat, but they shouldn’t become a major staple your everyday routine.

Why Sweeteners Are Excluded on AIP

Palate reset: Intense sweeteners, whether artificial or naturally derived, keep our taste buds accustomed to extreme sweetness. One of primary goal of the AIP elimination phase is to step away from that constant demand for sweet flavors and give your palate a chance to appreciate the natural, subtle flavors and yes, even sweetness of whole foods.
Gut and immune caution: The elimination phase is designed to remove foods and ingredients that may be trigger inflammation or disrupt gut health, while to symptoms, while keeping your diet as simple and nutrient-dense as possible. Leaving out non-nutritive sweeteners and additives avoids unnecessary triggers during this healing phase.

Appropriate AIP sweeteners

I’ll be sweet to you (pun intended) and give you a quick rundown of the nutritive sweeteners suggested for the AIP.

Honey: Probably one of the easiest AIP sweeteners to use. It’s delicious in tea, sauces, marinades, dressings, and baked goods. Look for 100% pure honey without added ingredients. Raw or unpasteurized honey is a wonderful option, but not strictly required to be compliant.
Maple syrup and maple sugar: Both come directly from maple sap. Maple syrup is the familiar liquid version, while maple sugar is granulated. Be sure to choose pure maple syrup, not maple-flavored pancake syrup (which contains refined sugars and additives).
Dates, date syrup, and date sugar: Whole dates are a fantastic way to add natural sweetness to desserts, energy bites, and sauces. Date syrup and date sugar offer versatile options depending on what you’re baking or cooking.
Coconut sugar: A popular granulated alternative to cane sugar that works particularly well in AIP baking.
Coconut nectar or coconut syrup: Liquid options derived from the sap of coconut palms. (Pro tip: Coconut nectar is not the same as coconut aminos! Coconut aminos are a savory soy-sauce substitute, not a sweetener.)
Unsulphured molasses: Unique because it retains some of the minerals naturally present in sugar cane. Blackstrap molasses in particular has a distinctive, rich flavor that works beautifully in savory marinades or dark baked goods.

Why Not Just Use a Sugar Substitute?

This is one of the most common questions I get: If honey and maple syrup still contain sugar, why not just use a natural sugar-free option like stevia, monk fruit, or erythritol?

“Sugar substitute” is a broad umbrella, but on the AIP, we don’t swap real sugar for artificial or non-nutritive alternatives.

Geek out with me while we break down why these popular choices don’t fit into an AIP diet:

Non-Nutritive Sweeteners (Stevia, Sucralose, Aspartame, Saccharin, Ace-K): These provide sweetness with little to no caloric energy. Growing research suggests some non-nutritive sweeteners may alter the gut microbiome or trigger immune/digestive responses, making them unfit for a gut-healing protocol.
Sugar Alcohols / Polyols (Erythritol, Xylitol, Sorbitol, Mannitol): Sugar alcohols are only partially absorbed in the small intestine. When they reach the colon, they ferment and frequently cause gas, severe bloating, or diarrhea—the exact opposite of what we want on a gut-healing diet!
Tricky “Natural” Options (Agave & Monk Fruit):
- Agave: Even though it comes from a plant, agave nectar undergoes heavy processing and is exceptionally high in concentrated fructose, which can strain the liver and gut. Mickey Trescott recommends avoiding agave on the AIP and opting for honey or maple syrup instead.
- Monk Fruit: While derived from a fruit, pure monk fruit extract is a non-nutritive sweetener, so it’s avoided during the elimination phase to support the palate reset. Additionally, almost all commercial monk fruit products are blended with erythritol or other non-compliant fillers.

Why does moderation matter?

Because honey, maple syrup, and dates are unrefined, it’s easy to fall into the trap of treating them like “health foods” rather than concentrated sugar.

But an AIP cookie made with honey is still a cookie.

As Eileen Laird points out on Phoenix Helix, even unrefined natural sugars break down during digestion into roughly 50% glucose and 50% fructose—the exact same ratio as refined white sugar. The body still identifies and reacts to them as sugar.

Overusing compliant sweeteners can impact an autoimmune protocol in three critical ways:

Blood sugar spikes and flares: Rapid blood sugar swings directly trigger inflammatory pathways, which can provoke autoimmune symptoms or flares.
Gut dysbiosis: Concentrated sugars—even unrefined ones—feed unhelpful bacteria and yeast in the small intestine.
Crowding out nutrient density: Filling up on sweet AIP treats leaves less room for the nutrient-dense whole foods your body needs to heal.

Swapping cane sugar for maple syrup changes the quality of the ingredient, but if we consume it in large amounts, we haven’t changed the habit. Enjoying an occasional AIP treat is a wonderful way to keep this lifestyle sustainable—just remember that “AIP-compliant” means an ingredient is allowed, not that it should be eaten in unlimited amounts!

What About the Sugar in Fruit?

Don’t confuse the natural sugar in whole fruit with concentrated sweeteners!

Whole fruit is a whole food, not the same as an added sweetener. It comes naturally packaged with water, fiber, antioxidants, and a whole range of micronutrients that slow down sugar absorption—making fruit a nutrient-dense, healthy part of the AIP diet.

A quick note on dried fruit: While dried fruit is still fruit, removing the water makes it far more concentrated. It’s much easier to accidentally overconsume sugar when eating raisins or dried dates compared to whole grapes or fresh apples, so keep portion sizes in mind.

(I’ve gone into much more detail about fruit, including the whole “But fruit has sugar!” debate, in my article Is Fruit Allowed on the AIP?)

Sugar by Another Name

To keep life on the AIP straightforward, it’s helpful to know that sugar doesn’t always show up on an ingredient label wearing a tag that says “SUGAR.” There are dozens of common names for added sugars, sugar alcohols, and artificial substitutes.

Master Reference List (150+ Sweeteners & Substitutes)

Below is an exhaustive reference list of caloric sugars, low-calorie options, sugar alcohols (polyols), natural high-intensity extracts, and synthetic sweeteners to keep on hand when reading labels:

Acesulfame potassium (Ace-K), Aclame, Advantame, Agave nectar, Agave syrup, Alitame, Allulose, Anhydrous dextrose, Apple juice concentrate, Aspartame, Barbados sugar, Barley malt, Barley malt syrup, Beet juice concentrate, Beet sugar, Blackstrap molasses, Brown rice syrup, Brown sugar, Buttered syrup, Butterfudge, Cane crystals, Cane juice, Cane juice crystals, Cane juice solids, Cane sugar, Caramel, Carob syrup, Castor sugar, Cellobiose, Coconut nectar, Coconut palm sugar, Coconut sugar, Confectioner’s sugar, Corn sweetener, Corn syrup, Corn syrup solids, Crystalline fructose, Cyclamate (Cyclamic acid), D-ribose, D-tagatose, Date paste, Date sugar, Date syrup, Dehydrated cane juice, Demerara sugar, Dextran, Dextrin, Dextrose, Diastatic malt, Diatase, Dulcin, Equal, Erythritol, Ethyl maltol, Evaporated cane juice, Florida crystals, Free-flowing brown sugars, Fructose, Fruit juice, Fruit juice concentrate, Fruit juice crystals, Fruit nectars, Galactose, Glucose, Glucose solids, Glucose syrup, Glucose syrup solids, Glycerin (Glycerol), Golden sugar, Golden syrup, Grape sugar, High-fructose corn syrup (HFCS), High-maltose corn syrup, Honey, Hydrogenated starch hydrolysate (HSH), Hydrolyzed starch, Icing sugar, Invert sugar, Isomalt, Isomaltose, Isomalto-oligosaccharides, Jaggery, Katemfe fruit extract, Lactitol, Lactose, Luo han guo (Monk fruit extract), Malt sugar, Malt syrup, Maltitol, Maltodextrin, Maltol, Maltose, Mannitol, Mannose, Maple sugar, Maple syrup, Mabinlin, Miracle fruit extract (Miraculin), Mogrosides (Mogroside V), Molasses, Monatin, Monellin, Monk fruit extract, Muscovado sugar, Neohesperidin dihydrochalcone (NHDC), Neotame, NutraSweet, Oat syrup, Palm sugar, Pancake syrup, Panela, Panocha, Pear juice concentrate, Polydextrose, Potassium acesulfame, Powdered sugar, Pure Via, Rapadura, Raw sugar, Rebaudioside A (Reb A), Rebaudioside D, Rebaudioside M, Refiner’s syrup, Rice syrup, Rice syrup solids, Saccharin, Saccharose, Sorbitol, Sorghum syrup, Splenda, Stevia leaf extract, Steviol glycosides, Stevioside, Sucanat, Sucralose, Sucrose, Sugar, Sunett, Sweet ‘N Low, Sweet One, Sweet sorghum, Tagatose, Tapioca fiber, Tapioca syrup, Thaumatin, Treacle, Trehalose, Truvia, Turbinado sugar, Unrefined sugar, White granulated sugar, White grape juice concentrate, Xylitol, Yacon syrup, Yellow sugar.

Note: Not every name on this list is off-limits! As we discussed, pure honey, maple syrup, dates, and blackstrap molasses are included in this master list, but they remain AIP-compliant. The goal of this list is simply to help you identify what you’re reading on a label so you can check it against AIP guidelines.

As a general rule of thumb: if an ingredient looks like a science experiment, it’s best left on the shelf! 😉

Don’t Forget the Goal!

To wrap up this sweet discussion: don’t get so caught up in searching for the “perfect” sweetener that you lose sight of the ultimate goal.

The AIP elimination phase is not about recreating sweet treats from the Standard American Diet with compliant workarounds. It’s about nourishing your body with nutrient-dense whole foods while leaving room for the occasional treat to keep life delicious, fun, and sustainable.

FAQ, News

Essential Oils: Ingestion, Inhalation & Topical Use

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From time to time the topic of essential oils comes up in the AIP Recipe Collection Facebook Group, and I’m always quick to shut the conversation down because it typically turns into a debate or a sales pitch from someone trying to grow their network. That said, I don’t want to leave you hanging on the topic so I’m going to provide my take on the topic here. (NOTE: I do not sell essential oils and I am in no way affiliated with any essential oils companies.)

Let me begin by saying that I have absolutely no doubt that essential oils can have a place in our lives! I LOVE them and have personally found them beneficial for our family for things like inhalation, aromatherapy and topical application.

It’s really only when it comes to the topic of ingesting essential oils that I get a little worked up.

There are simply too many folks out there selling essential oils and recommending them as “safe for internal use,” sometimes suggesting that you simply need to make sure they’re 100% pure or food grade. I beg you, please consider factual information from completely independent sources rather than relying solely on the advice of someone who is trying to sell you essential oils. Purity and suitability for ingestion are two different things.

And this is particularly important if you’re following the AIP, because you may occasionally come across a recipe that recommends an essential oil as a substitute for an extract. A drop or two of peppermint essential oil might sound like an innocent swap for peppermint extract, but these products aren’t interchangeable simply because they come from the same plant.

When I first began using essential oils, I avoided the big multi-level marketing companies – first, because of the price of their oils and secondly because I wanted a real education about essential oils, rather than a superficial understanding of what to use in a diffuser, cleaning or personal products. In my research, I came across Aromahead Institute and quickly realized that these folks are serious about aromatherapy education. I have referred people to them over the years as a useful resource and will continue to do so.

Internal Use/Ingestion

Let’s get the big question out of the way first: Should you be adding essential oils to your food or swallowing drops of them?

My answer is no — not as a casual DIY practice.

Essential oils are highly concentrated mixtures of plant compounds. The fact that an oil comes from an edible plant does not mean that consuming the concentrated essential oil is equivalent to eating the plant itself. Dose, concentration, formulation and route of administration all matter.

This is also where the phrase “100% pure” can be misleading. An oil can be pure and still be inappropriate to swallow. Likewise, seeing an essential oil described as “food grade” doesn’t mean that you should use it like a culinary ingredient or take drops of it directly.

There are legitimate therapeutic uses for certain essential oils taken orally in specific formulations and doses. That is very different from casually ingesting essential oils at home, and oral use is something I’d leave to an appropriately qualified healthcare professional who understands the particular oil, the intended use, dosing and potential interactions.

“While the internal use of essential oils is suggested by some, we believe in a cautious approach. A deep understanding of anatomy, physiology, and essential oil chemistry is necessary before internal use is considered.”
– Source: Aromahead Institute – Essential Oil Safety

Essential oils can cause adverse effects when swallowed, including irritation of the mouth and digestive tract, nausea and other gastrointestinal symptoms. Some oils can be toxic at relatively small amounts, and essential oils can also interact with medications. Children are particularly vulnerable to poisoning from essential oils.

So if you’re tempted to put a few drops of peppermint essential oil into your water because someone on the internet told you it’s good for your digestion, I’d suggest putting the bottle down and doing a little more research first.

Essential Oil vs. Extract

This is worth a little detour because it’s one of the reasons I originally wrote this article.

You may occasionally see an AIP recipe calling for a drop or two of peppermint, orange or another essential oil because the recipe creator is using it in place of an extract.

I wouldn’t automatically make that substitution.

Essential oils and culinary extracts are made differently and contain very different concentrations and combinations of plant compounds. An essential oil isn’t simply a more concentrated version of the extract in your baking cupboard.

If a recipe calls for an extract, my first choice is to find an AIP-compatible extract. And a quick update if you’ve been around the AIP for a while: alcohol-free extracts are no longer required because the amount is so miniscule, it’s not worth stressing about. Instead, however, look for a quality, pure, organic extract and check the ingredient list carefully. Avoid products containing “natural flavors” or “artificial flavors,” since these are catch-all terms that don’t tell you exactly what you’re getting.
Looking for quality ingredients? Browse the Baking Ingredients section of my AIP Storefronts on Amazon USA | Canada| UK.

If you can’t find a suitable extract, I’d rather you adapt the recipe than casually start adding essential oils to your food. And here’s my favorite rule of thumb when it comes to the AIP:

If you’re looking for the flavor or benefits of an edible plant, eat the plant!

For recipes, that might mean using lemon or orange juice or grated zest, or fresh peppermint or oregano leaves when appropriate, rather than reaching for the essential oil.

Aromatherapy & Topical Use

Okay, so if we’re going to be cautious about using essential oils internally, is there any point discussing the topic further for our purposes on the AIP?

Absolutely!

There are plenty of aromatic and topical ways to use essential oils, and research suggests that aromatherapy may be helpful for things such as relaxation, stress and certain types of pain. The evidence isn’t equally strong for every use, and essential oils aren’t a substitute for appropriate medical care, but that doesn’t mean there’s no place for them.

My use of essential oils began out of desperation with my husband’s migraine headaches. He was taking migraine medication EVERY day for a long stretch of time and was finding no relief. Add to that his debilitating chronic pain and fibromyalgia – not a good scenario.

It was at that point that I started researching essential oils, attended a few webinars and took some online courses with Aromahead Institute.

I started slowly at first, simply using an ultrasonic diffuser with peppermint essential oil for him or having him use a homemade inhaler, and then branched out into some specific oils recommended for his ails.

Did essential oils help him? In our experience, yes. But that’s our experience, and essential oils can affect different people very differently. What works beautifully for one person may be completely ineffective — or even irritating — for someone else.

Since I’m not an herbalist or aromatherapy specialist I’m simply going to suggest this amazing reference book that can help you – it’s my go-to encyclopedia for all things essential oils! Grab a copy of “The Complete Book of Essential Oils and Aromatherapy” by Valerie Ann Worwood – click here.

A Word About Topical Use

Essential oils are highly concentrated, so topical application generally means dilution rather than putting the oil directly on your skin.

The appropriate dilution depends on the particular oil, the person using it and what you’re using it for. Some oils also have specific safety considerations, including the potential to cause skin irritation, allergic sensitization or increased sensitivity to sunlight.

Always check the safety information for the particular oil you’re using rather than assuming that because one essential oil is safe in a particular dilution, all essential oils are.

I find it very convenient to use roller bottles for topical application and love having a number of blends prepared and ready to go.

And, as with anything you put on your skin, start conservatively. Your skin doesn’t need an essential-oil overachiever!

Digestive Upset

Since many people following the AIP suffer with digestive upset, this may be an area you want to consider incorporating essential oils.

Some essential oils are traditionally used in aromatherapy or massage for digestive discomfort, like ginger, tarragon, peppermint, clove and oregano. I wouldn’t, however, recommend treating digestive problems by swallowing essential oils, and I wouldn’t assume that because an oil is associated with digestion that it will necessarily help your particular symptoms.

So, how can you use them?

1. Aromatically. One option is aromatic use. When you inhale an essential oil, the aromatic compounds interact with the olfactory system and can influence the nervous system. This is one reason aromatherapy is being studied for things such as stress, nausea and other symptoms.

2. Topically. As mentioned above, another option is appropriately diluted topical use, such as massage or through roller ball application.

Digestive Relief Massage & DIY Blend

If you’d like to experiment with topical aromatherapy, Aromahead Institute has a Digestive Belly Rub Blend that you can use as a starting point.

When using a massage oil blend, apply the appropriately diluted oil gently rather than aggressively rubbing it into the skin. And remember that a topical essential-oil blend is being used for its aromatic and massage application — it isn’t a substitute for addressing the underlying cause of persistent digestive symptoms.

Quality Oils

As you are likely aware, there are many options out there for essential oils, and prices vary dramatically!

I personally will not use the extremely high priced oils offered by the big multi-level marketing companies that quickly come to mind, and I won’t affiliate or sell these products because I firmly believe that people can find excellent quality oils without paying a premium simply because of the marketing model.

That doesn’t mean that I recommend buying the cheapest bottle you can find, either.

When purchasing essential oils, look for a reputable company that provides clear information about the botanical name, plant part used, method of extraction and appropriate safety information. Ideally, the company should be transparent about sourcing and quality testing rather than relying on vague claims about being “pure” or “therapeutic grade.”

I personally choose to purchase most of my oils from Ki Aroma. I’ve been happy with their products and pricing over the years, although I don’t opt for their blends because I prefer to make my own and find creating my own blends to be more economical.

Essential Oils on the AIP: My Bottom Line

Essential oils are concentrated products containing biologically active plant compounds. They aren’t inherently good or bad — how you use them matters.

For me, the biggest distinction is between using essential oils aromatically or appropriately diluted on the skin and putting concentrated essential oils into my body.

I would not casually ingest essential oils, and I would not use them as a substitute for a culinary extract simply because an AIP recipe happens to suggest it.

If you’re interested in using essential oils, educate yourself about the specific oil, the route of application, appropriate dilution and any potential interactions or safety concerns.

And remember that essential oils are very individualized. What works for one person may not work for another, and I have found throughout the course of my own health challenges that I have become tolerant or intolerant to various oils along the way.

The bottom line?

Educate yourself, start cautiously and pay attention to your own response.

And if you’re following an AIP recipe that tells you to add a drop of peppermint essential oil to the batter because there’s no suitable extract available… well, that’s exactly the sort of thing that got me started on this soapbox in the first place.

…………

Is Fruit Allowed on the AIP?

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Confused About Fruit on the AIP?

Since we avoid refined sugar and sweeteners on the AIP (read more about that here), it’s natural to wonder, is fruit allowed?

The short answer is, Yes!

So, while you may have been advised by your AIP Coach, Nutritionist or Functional Medicine Practitioner to temporarily avoid fruit (for example, if you’re dealing with SIBO or another digestive issue where certain fruits may be poorly tolerated), and you should always follow the advice of your healthcare professional, it’s good to understand that fruit itself isn’t forbidden on the AIP elimination phase. Yay!

Fresh fruit can be a nutritious part of the AIP – think hydration, fiber, carbohydrates and plenty of vitamins, minerals and other beneficial plant compounds.

“… fruit itself is not restricted on the Autoimmune Protocol. Different varieties of fruit (especially colorful ones) come loaded with vitamins, minerals, and antioxidants which are a great compliment to a healing diet. While fruit can have a lot of sugar, that in itself is not reason enough to avoid it. When we eat fresh, whole fruit, we are getting the nutrients in a nice little package with fiber, nutrients, and water.”

– Read the full article on AutoimmuneWellness.com

What About Fruit With Seeds?

If seeds aren’t allowed during the elimination stage, what about fruit with seeds in or on them, like kiwi, strawberries, blueberries, etc.? The seeds in, or on, these fruits don’t make them off-limits. Whole fruits like berries and kiwi are allowed on Core AIP, despite containing small edible seeds.

What about dried fruit?

As you might have guessed, dried fruit is much more concentrated than fresh fruit because the water has been removed, so it’s easy to consume a lot more sugar in a small amount. Not to mention, many commercially produced options contain added sugars, non-compliant oils and preservatives we need to watch for. For compliant options, check out Wild Zora – shop here.

Dried fruit is best enjoyed in moderation as an occasional treat, as part of a dessert, or as a sweetener in a recipe. Some folks will add a date to a veggie smoothie to add some natural sweetness.

“Dried fruit, however, can be problematic because of its high glycemic load, and should be reserved for the occasional treat. I find dried fruit particularly easy to over eat and only reserve the use of say dates in a dessert or something, never as a snack.”

– Mickey Trescott of Autoimmune Wellness

That said about snacking, I will admit that when I first started the AIP I found that consuming just one or two quality dates filled with solid coconut oil or coconut butter and a pinch of salt was enough to keep me on the straight and narrow. So, if a piece of dried fruit is going to help you keep your AIP sanity, just eat it! Remember – it’s progress over perfection that we’re looking for. You’ve got this!

A Sweet Disclaimer:

On the topic of dried fruit, treats and desserts, this feels like an appropriate place to add this message. I often get folks criticizing me in my AIP Recipe Collection Facebook Group because you’ll find a LOT of recipes with dried fruit and sweet treats, especially around seasonal holidays. Yep, I’m guilty! I’m guilty of providing LOTS of options so you have a variety to choose from when you have a special occasion or simply need a little indulgence.

The disclaimer in the group’s pinned post reminds members that all sweets and treats are to be consumed in moderation, and the same goes for the recipes and content I share here. I’m not here to tell you what you should or shouldn’t eat. I’m here to provide options and let you make the food choices that are right for you.

Now … Keep Calm & Carry On … Eat Fruit!