What about elderberries on the AIP? This is one HOT topic! Any time I’ve ever posted an elderberry recipe in the midst of AIP followers I get lambasted with a barrage of comments that elderberries are NOT compliant, they’re dangerous, and have I lost my mind!?

Well, first of all, in my own defense, no, I’ve not lost my mind – if you reference the original AIP food lists from Dr. Sarah Ballantyne for the AIP, elderberries are on the approved list, under berries!

Add to that the fact that our family has grown and used them for years to support the immune system! We LOVE them, and elderberry syrup can be a great thing when you’re run down or feel a cold or flu coming on.

So, what’s all the hub-bub about? Yes or No for AIP?

Where Do Elderberries Stand Under the New AIP Framework?

Under current Autoimmune Protocol (AIP) guidance led by Mickey Trescott—including updates outlined in her book The New Autoimmune Protocol—the official stance on elderberries breaks down into clear guidelines:

1. Elimination Stage Status

   • Strictly Speaking: Elderberries are botanical berries, so strictly from a culinary and food-group classification standpoint, they are considered AIP Elimination Stage-compliant (unlike nightshades or seed spices).

   • The Clinical Nuance: While technically compliant on the food list, modern AIP practitioners emphasize that elderberry acts more like a medicinal herb/immunomodulator than a routine food. Because it stimulates certain immune pathways (like Th1 cells and pro-inflammatory cytokines such as TNF-alpha and IL-6), caution is recommended.

2. Modern AIP Core vs. Modified AIP Framework

   • In the updated AIP framework, there are two entry points: Core AIP (the classic strict elimination) and Modified AIP (which allows gentle additions like rice, ghee, seeds, and legumes).

   • Important Note: While Modified AIP opens up more food groups, herbal immunomodulators (like elderberry, echinacea, or astragalus) operate on immune pathways rather than macronutrient digestion. Therefore, elderberry is approached as a targeted botanical reintroduction under both Core and Modified protocols.

3. Best Practice Recommendations for AIP Followers

   • Personalized Trial: Individuals in clinical remission or experiencing minimal active flare symptoms can test elderberry in low doses (e.g., short 3 to 5-day protocols during early cold/flu onset) while closely monitoring for symptom changes.

   • Active Flares / Immunosuppressants: Anyone experiencing an active autoimmune flare or taking prescribed immunosuppressive medications should avoid concentrated elderberry tinctures or high-dose extracts, as immune-modulating herbs can counteract medication or trigger a flare.

The takeaway? Treat elderberries as an individual reintroduction to test cautiously. Each person’s body will react differently, so watch for symptoms and work with your medical professional if you’re uncertain. (DISCLAIMER: I’m not a doctor, so please work with your medical practitioner on this if you’re at all uncertain).

Health Benefits & Science

Feeling up to some additional reading?

GreenMed Info – “Top Four Antiviral Benefits of Elderberry“
Global Healing – “Elderberry & the Immune System: A Powerful Combination”
AIP Recipe Collection – “Navigating Cold & Flu Season on the AIP”
Nutrivore – Nutrient Information about Berries

What about the “Cytokine Storm” debate?

If you researched elderberry around 2020, you likely saw scary headlines about “cytokine storms.” Here is what clinical trials show: elderberry increases immune signaling proteins (cytokines) by 2 to 6 times to help mobilize white blood cells against early viral infections. Comprehensive scientific reviews have since confirmed that standard herbal supplementation does not trigger a systemic hyper-inflammatory “cytokine storm” (which involves a catastrophic 1,000x+ cytokine spike seen in severe medical emergencies). However, because it activates Th1 and Th17 pathways, caution is still warranted if your immune system is currently flaring or overactive.

To read more about how elderberry interacts with the immune system, check out the clinical research on PubMed.

Elderberry for Immune Support

If you’re under the weather and searching for remedies online, you’ll likely find lots of recipes out there for sambuca / elderberry syrups, candies and more. If you’ve attempted an elderberry reintroduction and don’t have any issues with it, just be aware of ingredients in store-bought products, as they typically contain plenty of inflammatory sweeteners—or added prebiotic fibers like inulin and chicory root, which can trigger severe bloating if you have active gut dysbiosis or SIBO.

So as not to leave you hanging, you can make your own immune boosting syrup (see recipes below) for cold and flu season! I used to use it frequently. You can also find plenty of recipes in my searchable Facebook Group – click here to join and use the group search for terms or hashtags like “under the weather” or “sick soup.”

If you’re looking for a convenient, quality alternative, I recommend checking out Elderberry Liposomal Vitamin C from my partners at Pique.

While I haven’t tried it yet, it sounds like an amazing product! I reached out to the company to verify their standards, and I love that they focus on non-GMO, high-quality sourcing without relying on artificial preservatives, refined sugars, or harsh fillers.

Why you might consider trying it:

• Liposomal Vitamin C supports healthy collagen levels and can increase beneficial gut microbes, which help support strong immunity [1]
• Vitamin C can increase Bifidobacterium levels, which is associated with improved immunity [2]
• Elderberry superfood complex helps combat sun damage
• Polyphenols in European black elderberries provide a food source for Akkermansia, a bacteria that supports metabolic and immune health
• Maximized for Absorption™ with liposomal encapsulation
• Antioxidants help smooth and brighten skin from the inside out
• 7 clean ingredients with ZERO preservatives, refined sugar, or additives

(As with all products, please scrutinize the ingredient list and consult your medical practitioner to decide if it’s right for your stage of your personal healing journey).

Recipes

Since I don’t want to cause any confusion to newbies on the AIP, I refrain from posting elderberry recipes over in the AIP Recipe Collection Facebook Group, but I will provide some right here!

IF you find your body doesn’t react poorly to elderberries (be sure to read above), here are a few recipes you may want to try on your AIP journey.

NOTE: since elderberries are NOT sweet at all, most recipes call for a LOT of sugars/sweeteners! I recommend reducing sweeteners to taste.

Photo: © Coconut Mamma

Elderberry Syrup and Gummies (uses fresh or dried elderberries) – I’ve used this recipe and added cinnamon to my gummies – they were very tasty!
Elderberry Syrup (uses fresh elderberries – use honey NOT sugar for AIP)
Elderberry Syrup (uses dried elderberries) – 
Elderberry Syrup (uses dried elderberries – omit star anise for AIP elimination stage)
Elderberry Shrub (uses dried elderberries – use honey or maple syrup NOT organic sugar for AIP)
Elderberry Tea (uses dried elderberries)
Elderberry Tea (uses dried elderberries – omit cardamom and use honey NOT stevia for AIP)
Elderberry Jam (use the date syrup mentioned for AIP, NOT a low-carb sweetener)
Elderberry Pomegranate Gummies
Elderberry Popsicles

___

* Research References:
1. https://pubmed.ncbi.nlm.nih.gov/36475828/
2. https://www.mdpi.com/2075-4426/12/9/1479

If you’re starting the Autoimmune Protocol, one of the first things you’ll notice is that dairy is off the table. That can feel a little jarring — especially when you’re probably been told your whole life that milk is essential.

Dairy isn’t removed because it’s “bad.”
It’s removed because it’s a common trigger for people with autoimmune disease.
AIP’s goal is to create a clear, calm baseline for the immune system, and dairy just gets in the way of that for a lot of us.

From here, we’ll break down why dairy can be inflammatory, how butter and ghee fit in, what’s safe to try later, considerations for kids, and where to get your calcium without milk.

SPOILER ALERT:   Going dairy free does not mean we have to become calcium deficient — not even close!

Why Dairy Can Be Inflammatory 

One of the trickiest things about dairy is that it’s often framed as a quality issue. As in: “It’s only a problem if it’s conventional,” or “Raw, grass-fed, or goat milk fixes everything.” And while quality absolutely matters for many foods, dairy plays by slightly different rules — especially when autoimmunity is in the picture.

The main issue isn’t the fat, the farming, or even the lactose. It’s the proteins.

Dairy contains proteins like casein and whey that can be highly immunogenic for some people, meaning the immune system reacts to them as if they’re a threat. For those with autoimmune disease, that reaction doesn’t always show up as immediate digestive drama. Sometimes it looks like joint pain the next day, lingering fatigue, skin flares, brain fog, or symptoms that feel frustratingly disconnected from food.

Even “gentler” dairy options like raw milk, grass-fed butter, A2 or goat milk — still contain proteins that can cross-react with our own tissues in susceptible individuals.

There’s also the gut piece. Dairy proteins can increase intestinal permeability in some people, which matters because a leaky gut is one of the key ingredients in autoimmune activity. Even small, repeated exposures can keep the immune system stirred up enough to slow healing — and that’s true regardless of how ethically raised the cow was.

A Bit About Butter & Ghee 

If you’ve spent any time around the AIP, you’ve probably noticed that butter and ghee tend to get a little side-eye instead of a hard no. That’s not random.

Butter and ghee are mostly fat, not protein. Since the immune reactions we worry about with dairy are primarily triggered by proteins like casein and whey, removing those proteins changes the equation. Ghee goes one step further — it’s clarified butter, meaning the milk solids are removed entirely. When it’s made well, ghee contains virtually no dairy protein at all.

That’s why ghee is often one of the first dairy-adjacent foods people experiment with after elimination.

Butter still contains small amounts of milk protein, so it tends to cause issues for more people than ghee, but far fewer than milk, yogurt, or cheese. For some, butter feels fine. For others, it’s a quiet trigger that only shows up as joint pain, fatigue, or a low-grade flare a day or two later.

This is why AIP treats these foods cautiously rather than enthusiastically. They’re not essential, they’re not required for nutrient adequacy, and they don’t offer anything you can’t get from non-dairy fats — so there’s no rush. If and when you try them, it’s about observation, not permission.

Missing butter? No worries, check out the options here.

Goat Milk & A2 Dairy

Goat milk and A2 dairy often get marketed as the solution for dairy sensitivity, and for some people, they genuinely are easier to tolerate. The casein structure is different, and many people digest these forms more comfortably than conventional cow’s milk. That matters — but it doesn’t make them automatically AIP-friendly.

From an immune perspective, these foods still contain dairy proteins, and those proteins can still stimulate an immune response in people with autoimmune disease. The reaction might be milder or slower, but “less reactive” isn’t the same thing as “non-reactive.” 

That’s why goat milk and A2 dairy don’t belong in the elimination phase. They’re considered reintroduction foods, not foundational foods. Some people do wonderfully with them later on. Others realize they feel better without them long-term, even if digestion seems fine.

AIP isn’t trying to convince you that everyone should avoid dairy forever. It’s trying to help you figure out your line — without assuming tolerance just because a food has a better reputation.

But What About Kids?

This is usually the point where the conversation shifts from “I can do this” to “Is this safe for my child?” And honestly, that concern makes sense. We’ve been told over and over that kids need dairy to grow strong bones, so removing it can feel like you’re taking something essential off their plate.

Here’s the reality: children do not require dairy to grow well, even though dairy is a convenient source of certain nutrients. Calcium, protein, fat, and vitamins needed for growth can all come from non-dairy foods — and historically, many cultures raised healthy children without relying on milk at all.

On the AIP, dairy is removed for kids for the same reason it’s removed for adults: it can be inflammatory and immune-stimulating. Children aren’t immune to food sensitivities just because they’re young, and in some cases they’re actually more reactive. The difference is that with kids, AIP should always be approached thoughtfully, with enough food, enough variety, and enough calories — not restriction for restriction’s sake.

Some kids eventually reintroduce dairy, while others feel better without it — both outcomes are completely fine.

So… Where Does the Calcium Come From?

One of the first questions people ask when they start the Autoimmune Protocol is also one of the most anxious ones: “If I’m not eating dairy… how am I supposed to get enough calcium?”

It’s a fair question. We’ve been told for decades that milk equals strong bones, and anything less is basically a fast track to a fracture. So when dairy is off the table, calcium suddenly feels like it’s in hiding — but it’s actually everywhere once you know where to look.

On the AIP, calcium comes primarily from dark leafy greens (like collards, kale, and spinach), sea vegetables, citrus and certain fruits (like figs), bone-in fish (think canned salmon or sardines), bone broth, and even things like blackstrap molasses and mineral-rich water (try adding Concentrace drops, or upgrade your kitchen with a Santivia Water filter with mineral stones). These foods don’t just supply calcium — they come packaged with magnesium, potassium, and trace minerals that help the body use calcium properly.

It’s also worth mentioning that nutrient tracking tools often underestimate calcium on an AIP diet. Homemade foods, bone broth, specific vegetable varieties, and mineral water don’t always show up accurately in databases. So when numbers look low on paper, it doesn’t necessarily mean intake is low in real life.

For both kids and adults, calcium isn’t about hitting one perfect number every single day. It’s about consistent intake from a variety of whole foods, alongside vitamin D, magnesium, and other nutrients that support bone health. When that bigger picture is in place, dairy becomes optional — not mandatory.

Beyond the Protocol: Unexpected Perks of Going Dairy-Free

Even if you don’t have a formal dairy allergy/sensitiviy, skipping milk can come with some surprisingly nice side effects.

• Gentler Digestion: Some people notice less bloating, gas, or tummy discomfort. It’s not just about lactose — the proteins in dairy, like casein, can be tricky for some guts to handle.
• Clearer Skin: Acne or random breakouts can improve once dairy is out of the picture (it sure helped for me). Hormones and inflammation in milk sometimes show up on your skin, so cutting it can be a subtle but welcome change.
• Less Inflammation: Many people with autoimmune issues notice fewer aches, less fatigue, or calmer flares when they remove dairy. Even small improvements can make a big difference in daily energy.
• Easier Breathing: Stuffy noses, post-nasal drip, or seasonal allergy aggravation can quiet down when dairy is removed, leaving you feeling lighter and clearer.
• Simple Weight Support: Dairy can sneak in extra calories, especially in full-fat or flavored forms. Swapping it out can make managing overall intake a little easier — without feeling like a sacrifice.