The Healing Power of Lemons & Your Liver

When life gives you lemons … make lemon juice!

Today, I want to discuss the healing power of lemons and your liver.

Over the years, I’ve seen so thousands of people join the AIP Recipe Collection Facebook Group looking for help with recipes to support their healing journey. They describe serious cases of hives, unexplained rashes and reactions, eczema, digestive disorders, acne, acid reflux, cirrhosis, psoriasis, edema, hepatitis, lupus, chronic fatigue and other liver related symptoms and diseases … it’s frankly quite shocking … and most people don’t realize that they are all related to liver function! Did you know there are more than 100 types of different kinds of liver diseases. and fatty liver disease is by far the most common?

I’m posting this information here in the hope that it will help others benefit from the healing power of lemons and understand how important it is to support your liver through the use of a diet and the addition of lemons as “medicine” – if it’s right for you. (DISCLAIMER: I am not a doctor, lemon juice may not be fore everyone, I am simply sharing my research and results, and you should consult your physician to see if this is right for you.)

My experience using lemons as “medicine” began as I struggled to find answers to my own health issues – first an inexplicably enlarged liver and edema, then an extreme case of hives that left me unable to sleep, and when I could sleep I had to sleep with ice-packs applied to my legs so I wouldn’t claw them open in the middle of the night. I’d been down the road of hormone testing, ultra-sounds and trips to the dermatologist without any answer or improvement – I was ready to try just about anything … and when I tell you what I did, you’ll probably agree, I really was ready to try anything!

While my doctors had pretty much ignored my liver in trying to deal with my symptoms I decided to circle back and focus on it on my own, and I’ve shocked more than a few (including medical professionals) with the approach I took.

Why Focus On The Liver?

The liver is the second largest organ – next only to our skin. If your symptoms include skin reactions, it could very well be an indication that your body is overloaded trying to remove toxins from the body, and it is therefore highly likely that your liver is either over loaded or at minimum in need of some extra support.
How are your albumin levels? Albumin is the main protein that is made by the liver. While there are many factors that can affect the level of albumin circulating in the blood, chronic liver disease causes a decrease in the amount of albumin produced, and therefore the level of albumin in the blood is reduced. NOTE: you do not have to be a heavy drinker to have liver disease – being under chronic stress can have a HUGE impact on liver health.
Our livers are over worked and overlooked! Don’t believe me – read on!

Consider this information from the Canadian Liver Foundation:

“The liver is a resilient organ that’s easy to ignore – until something goes wrong. Because of its wide-ranging responsibilities, your healthy liver can come under attack by viruses, toxic substances, contaminants and diseases. However, even when under siege, the liver is very slow to complain. People who have problems with their liver are frequently unaware because they may have few, if any, symptoms. Your liver is such a determined organ that it will continue working even when two-thirds of it has been damaged.”

“Weighing in at a little over one kilogram, your liver is a complex chemical factory that works 24 hours a day. It processes virtually everything you eat, drink, breathe in or rub on your skin; in fact, the liver performs over 500 functions that are vital to life.

Every day, your liver helps your body by providing it with energy, fighting off infections and toxins, helping clot the blood, regulating hormones and much, much more.

To give you an idea of your liver’s critical roles, here is a partial list of its functions:

Cleanses your blood: Metabolizing alcohol and other drugs and chemicals, neutralizing and destroying poisonous substances.
Regulates your supply of body fuel: Producing, storing and supplying quick energy (glucose) to keep your mind alert and your body active. It produces, stores and exports fat.
Manufactures many of your essential body proteins involved in: Transporting substances in your blood, clotting of your blood, and providing resistance to infections.
Regulates the balance of hormones: Including sex hormones, thyroid hormones, cortisone and other adrenal hormones.
Regulates your body’s cholesterol: Producing cholesterol, excreting it and converting it to other essential substances.
Regulates your supply of essential vitamins and minerals: Including iron and copper.
Produces bile: Eliminating toxic substances from your body and aiding with your digestion.”

Back to the Lemons!

Oddly enough, I learned my lemon, liver support protocol while watching a documentary called e-motion. If you haven’t watched this documentary yet, I highly recommend it – it discussed how our emotions and how stress, sadness, anger and even memories can be held responsible for many if not all of the diseases we suffer today … because they effect our organs, and very importantly OUR LIVER! You can watch the full-length program on YouTube – check it out here.

One of the speakers, Don Tolman – Whole Foods Nutritional & Author (“Cowboy Don” as he’s called – I knew I liked him right away with a handle like that!), talked about the benefits of lemon juice and how drinking ONE CUP (approximately THREE lemons) of fresh squeezed lemon juice every morning before food, for a period of 90 days (none of this tiny squeeze of lemon in water folks) will usually fully restore your liver in that short a period of time! (Watch a clip of him discussing this on YouTube here.)

Everything Cowboy Don was saying about lemons, an-ions, bile and digestion resonated with me and I wanted to know more, so I looked him up on the internet and found this article: “How to Restore Liver Health & Improve Function” – it’s a really good quick look at what the liver does and how it’s impacted by toxins, viruses (NOTE: it does discuss some non-AIP products as cleanses, but we can look past that and use what will work for us here in conjunction to the AIP).

Here are a few snippets from the article:

A healthy liver is crucial to your overall health and vitality.

Unfortunately, due to modern day life, it’s common for your liver to become stressed, overworked and damaged leading to malfunctioning and eventual dis-ease.

There are a number of things you can do to reverse any damage and heal liver disease naturally without toxic pharmaceuticals or medical intervention.

WHAT IS THE LIVER?

The liver is the largest internal organ of the body. It’s located on the upper right side of the stomach and is vital for the functioning of your metabolism and immune system.

WHAT DOES THE LIVER DO?

The liver performs several important tasks including; storing blood and constantly filtering it to remove harmful toxins; it rids the body of dead blood cells; secretes hormones and enzymes; supports digestion, converting what we eat into life-sustaining nutrition; and even regenerates its own damaged tissue.

WHAT CAUSES LIVER DISEASE?

Liver disease is usually caused by internal infection as a result of exposure to viruses, medical drugs or toxic substances like chemical cosmetics which seep into the body, impacting the auto-immune process.

Since I originally researched Cowboy Don and his theory about the healing power of lemons and your liver, he’s written a new article that you may also want to read – Signs of Fatty Liver Disease and How to Recover Naturally. But, for now … continue along with me on this lemon juice journey.

Liver Rejuvenating Lemon Juice Protocol

One of the most potent and effective foods on earth for healing, regenerating and cleansing the liver is Lemons.

In fact, if you’ll drink one cup of freshly squeezed lemon juice each day when you rise, within 90 days your liver will usually restore itself.

Lemons are the only food on earth that contain “an-ions” (every other wholefood contains “cat-ions”). Your liver produces “an-ions” known as bile which helps to release toxins and metabolic waste. That’s why lemons have significance when it comes to restoring your liver to its highest functional capacity.

So, why does it work? The most basic explanation I can come up with is that it gives your liver a break. Since your liver has to produce an-ions to get rid of toxins from your body, manage digestion and more (as mentioned earlier in this post – your liver is pretty busy), it never gets a day off. Consuming lemon juice, which is the only wholefood that contains an-ions, you’re giving your liver the love and support it needs, allowing it to use some of the an-ions (either that it produces or that you’re providing in the lemon juice) to rejuvenate itself.

Okay – I can hear you now – seriously, ONE CUP of lemon juice every morning, 30 minutes before food for 90 DAYS! No way, can’t be done! And, does it even work?

Well, yes, you CAN do it, I DID and YES, it worked for me! While I’m not a doctor, I’ve share what I learn with others who struggle with recurring flares of eczema, hives, rashes, psoriasis, etc., and it’s helped them too! Oddly enough, I recently chatted with my Functional Medicine Practitioner, who’s helping to put a protocol together to help with my prolonged toxic exposure to mold, and she mentioned that my crazy lemon drink theory that I’d told her about was no so crazy at all – in the course she’d been taking to become a practitioner specializing in mold exposure she learned that another practitioner uses a similar lemon juice drink to successfully to treat flares like this – go figure!

A Recipe to “Zest Up Your Life!”

Let me make this an easier “pill” to swallow. I couldn’t bring myself to take the full cup of lemon juice in additional water, I just wanted it out of the way ASAP – down the hatch! I tried just chugging that much lemon juice, and while it’s doable, I found and modified a recipe called Zest Up your Life, that makes it a little more bearable and easier to clean up.

Ingredients

3 Lemons (organic if possible)
1 TBSP Honey (raw if possible)
1 tsp Turmeric
Pinch of Himalayan Salt
Pinch of Black Pepper (if you’ve reintroduced)
1 TBSP of Chia Seeds (if you’ve reintroduced)

Preparation

Juice your lemons – I found it much easier for clean up using a citrus juicer instead of a vegetable juicer
Stir in honey, turmeric, salt and pepper
Sprinkle chia seeds on top
Drink immediately
Once you become a seasoned lemon juice veteran you may enjoy it served over ice for a refreshing summer beverage

Lemon Juice & Water

Not ready, or maybe not needing, to go “whole-lemon” into liver rejuvenation? That’s okay, but don’t underestimate the healing power of lemons! Drinking lemon-infused water daily is a great way to show your liver some love! There are LOTS of articles on the internet that discuss the incredible health and healing benefits of lemons and lemon water … so don’t hesitate to liven up your plain water with a squeeze or infusion of lemon.

Is it best to add lemon to cold, warm, or hot water?

A debate came up a while ago when I posted an old family-favorite cold remedy for Hot Lemon and Honey in the AIP Recipe Collection Group – “Doesn’t the vitamin C get destroyed in hot water?” So, in usual fashion, I went digging for information. Here’s what I learned: “Warm water helps extract Vitamin C and polyphenols from both the lemon and its peel. While vitamin C isn’t heat stable – meaning it can degrade once it reaches a certain temperature – even a boiling temperature isn’t hot enough to negate the fruit’s benefits.” You can read more about this topic here – “The Right Way to Drink Lemon Water (For Maximum Benefits), According to a Nutritionist“

FAQ

Is Okra AIP Compliant?

Each time I post a recipe in the AIP Recipe Collection Facebook Group for a recipe that includes okra I get hit with a wave of comments that it’s not compliant or someone’s been told not to include okra in their AIP diet. With that, here is my compilation of research on the topic and my advice.

As you will hear me say again and again, the Autoimmune Protocol is a template – it is meant to be personalized to you and your health circumstances. Just because a food is considered elimination stage compliant does not mean that everyone on planet earth will necessarily be able to consume it. Take for instance my allergy to pineapple – it’s elimination stage friendly, but I can’t eat it. Or the fact that fermented foods are for the most part elimination stage compliant and touted to be fantastic for many health conditions – perhaps, but not for me and my condition. So, as with everything you’ll be dealing with on the AIP, know your body, know your health condition, work with the AIP as a template and jumping off point for your journey. If you feel unwell with a food, note it and discontinue use. If your practitioner/nutritional specialist/medical professional advises you not to use something in your diet – do not use it – AIP friendly or not.
What is okra? Everyone seems to think it’s a nightshade – it is not. Botanically speaking, okra is known as Abelmoschus esculentus or Hibiscus esculentus. It’s a member of mallow family, related to hollyhocks, rose of Sharon and hibiscus [SOURCE: HGTV.com].
What do the experts say? First of all, lets address nightshades – if you’re not sure what a nightshade is, you can read a little about them on Dr. Ballantyne’s website here, where she explains the reason why nightshades are problematic for many people due to the glycoalkaloid content, and THIS is where much confusion has stemmed regarding okra. According to Dr. Ballantyne, some websites have erroneously reported that some NON-nightshade fruits and vegetables contain glycoalkaloid solanine, but we can rest assured that in her nerdy, science guru fashion, she has researched this fully and tells us we can rest assured that okra is safe to consume from a glycoalkaloid solanine standpoint. As a follow up you can read her article about blueberries (Should I avoid blueberries on the AIP?), as these delicious berries have been accused by some of containing solanine as well. Thankfully Dr. Ballantyne has done her research and listed her sources there and again states she can not find any scientific evidence to avoid bluberries or okra: “there is NO scientific evidence that solanine (or any other glycoalkaloid) is present in any fruit or vegetable that is not a member of the nightshade family“.

The Conclusion? . . . Let them eat okra!

I’m no scientist, but Dr. Ballantyne is – that’s her background … literally! If she’s done the research and says okra is AIP elimination stage compliant (which she has), she has not changed this stance in the updated version of the protocol (which she has not), I have no reaction to it (which I’ll find out), and my medical professional does not advise against consuming it (quite the contrary, she’s encouraging it in my case), I’d say that’s a pretty bright green-light on the subject.

Hope this helps dispel any myths about okra.

Looking for food lists to help on your AIP journey? Visit our Food Lists Page – click here.

FAQ

Unfamiliar AIP Foods

If you’re new to the AIP you’ve likely started seeing recipes with some pretty unusual sounding ingredients – getting confused yet? Don’t worry, I’ve got you! I get a lot of questions about the following list of unfamiliar AIP compliant foods, so I’m going to provide you with some resources to help you on your way.

As a bit of a heads-up, these foods may not always be readily available at your local grocery store – you may need to check places like Whole Foods, Health Food Stores, Asian markets or seek them out in an online shop. In some cases, sadly, you just may not be able to find them in your area … ever … so you may need to consider alternate recipes if you run up against them.

Sweet Potatoes

While sweet potatoes in themselves are not an unfamiliar food, there are varieties that you may not be familiar with … like the elusive “white sweet potato,” for one. Check out this article that includes images depicting several (not all) varieties – Types of Sweet Potatoes and Why You Should Be Eating Them so you can more easily identify your options when you hit the shops (lots of regular grocers carry them, but you can typically find them in shops like Whole Foods and Asian markets). You may find in your area that you can find Caribbean or Jamaican varieties – these are similar in appearance to the Japanese variety. I personally find that the white fleshed varieties provide a texture that is more similar to a regular potato and they tend to be less sweet than a regular sweet potato/yam. If you have your eye on the purple sweet potatoes, those are kind of fun, and you can find a few recipes posted in the AIP Recipe Collection Facebook Group as well. If you’re in the USA and have access to Amazon, check out my AIP Storefronts under “Groceries.”

Plantains

These banana lookalikes are crazy amazing and pretty much have AIP Super-Powers! This is probably one of the unfamiliar foods I’m most grateful to have found on the AIP. Depending on their ripeness they can be used in all kinds of baked goods and dishes – from potato salad and potato chip substitutes to waffles, pancakes, cake, rice, nacho replacements and so much more! You’ll find LOTS of recipes that call for them in the AIP Recipe Collection Facebook Group, but first, take a moment to get acquainted with their health benefits here – Plantains: 7 Reasons to Add to Your Diet (NOTE: The recipes linked at the bottom of the article are not necessarily AIP compliant). Intrigued? Learn more about how to peel and prepare plantains here – Plantains 101. Ready to get cooking? Check out this recipe round up that includes recipes from around the web and how to use plantains at various stages of ripeness, and even recipes that use plantain flour – Plenty of Plantains – Over 200 AIP Plantain Recipes.

Cassava / Yuca

You’ll find Cassava flour is called for in a LOT of AIP baking recipes – it’s probably THE go-to flour for recipe creators because it reacts the most like a traditional flour. Cassava can sometimes be confused with Tapioca Flour/Starch, but you should know that the two are very different things and can not be used interchangeably in all cases, so I encourage you to read my post – Arrowroot vs. Tapioca vs. Cassava. Cassava / Yuca root/tuber is so much more than just a great flour! It can be used as a potato substitute, you can make pizza crust out of it and even french fries! You can buy it as a root/tuber in the produce section or pre-prepared (peeled) in the freezer section. As a word of warning, these guys are a challenge to peel and prep, but it can be done. Learn more about them in this article – Cassava (Yuca) 101 (NOTE: The recipe included on this page is NOT AIP compliant – I’m sharing it for the info about Yuca and how to clean and chop it, so circle back to the AIP Recipe Collection Facebook Group if you’re looking for ways to use your new-found friend!)

Eddoes / Taro

Wait, what? Ed who? This is another tuber/root that you’ll find in fewer AIP recipes, but it appears to be used similarly to cassava/yuca – mashed, as fries or root chips, in stir-fry, soup or stew, as a breakfast potato in a hash, etc. – so, basically another great potato alternative! It has some amazing health benefits that you can read about here – Asian Superfood: The Impressive Health Benefits of Taro Root. You will find a few recipes for it in the AIP Recipe Collection Facebook Group – try searching Eddoe and Taro.

Tigernuts

Hold the phone … nuts!? Well, they’re actually not nuts … Tigernuts are a tuber, and you’ll find them used in all kinds of AIP recipes. While they can be eaten as a snack (as a whole Tigernut), they are quite hard, so you’ll maybe want to try them in flake or flour form, used in baked goods, granola and even transformed into a replacement for peanut butter or nut milk! Tigernuts are reminiscent of almonds and can be used in place of almonds/almond flour/almond milk. Depending on where you live, you may find these to be quite pricey, but you may consider them/it a worthwhile investment as they do create some delicious goodies. As with everything there are up-sides and down-sides to using something less familiar, so you’ll need to take it slow with Tigernuts to determine if they’re right for you (those with digestive issues or sensitivities to high-fiber foods might experience discomfort using them). Want to learn more about them, check out this information on Tigernuts USA and then check out this article from Healthline, and then head over to the AIP Recipe Collection Facebook Group where you’ll find lots of inspiration on how to use them in conjunction to your AIP healing journey. Looking for where to buy them? You can buy them directly from our affiliates at Tigernuts USA and save 5% with Coupon Code : AIP5

Jicama

Pronounced, hee-cama, this root vegetable is a little different than the tubers mentioned above – it can be eaten raw! It’s high in prebiotic fiber, low in starch, sugar and carbs compared to other root veggies – it’s similar in taste and feel to very crisp apple. Learn more about its health benefits here – Jicama: Full of Prebiotic Fiber, It Helps Weight Loss, and then more about how to prep and use it here – Jicama Is Probably the Most Exciting Vegetable You’re Not Eating. You will find a number of recipes that incorporate Jicama over in the AIP Recipe Collection Facebook Group where it’s used in breakfast hash, salads, salsa replacements, as a dessert, fries, hash browns and more!

Tamarind

But wait, it’s a pod with seeds in it – isn’t it a legume! How can this be compliant? Well, yes, it is a pod-like fruit and considered part of the legume family … but when we talk about tamarind in the AIP world, we’re just talking about the pulp of the outer pod that’s made into tamarind paste – that IS compliant. Want to learn some of the benefits of consuming Tamarind – take a look at this article from Healthline. Ok, but what on earth is it used for? Tamarind paste is high in tartaric acid which adds a tart, sweet or sour taste to dishes which makes it a great addition to a no-mato sauce, no-mato ketchup or BBQ sauce, marinades, curries or other Indian, Thai, Asian and Mexican dishes. This little gem offers a more exotic and complex taste profile than just using lemon or vinegars. Want to try it out? You can find tamarind paste/puree in our affiliate shop- click here.

Gelatin Eggs

Okay, so this isn’t exactly a food you can go out and buy (don’t laugh, I’ve been asked where to buy gelatin eggs), but it’s an ingredient you’ll see listed in AIP recipes and I want you to be aware of what it is, how to make them and how they’re used. You can learn more in my dedicated post – Egg Replacements.

Cream of Tartar

Here’s one you may not have come across a lot on the SAD (Standard American Diet), but you’ll see crop up a lot more in AIP baking. I get asked a LOT if there’s a substitute for it (because it’s not something folks tend to keep on hand) – unfortunately, it’s unique and there is no substitute … so, if you don’t have some on hand, you may want to pick some up (You can find it in our affiliate shop – click here). What’s it used for? when used in combination with baking soda/sodium bicarbonate it becomes a leavening agent – the stuff that makes baked goods puff up in the oven. Basically, this combination creates an AIP compliant baking powder. So, why can’t we just use regular baking powder, you ask? Traditional brands contain cornstarch (a no-no on the AIP) and sometimes aluminum in the baking soda (I try to use aluminum free baking soda – You can find aluminum free baking soda in our affiliate shop – click here).

FAQ

Prepping Your Kitchen & Pantry for the AIP

Kitchen Help

I get a lot of questions from AIP-Newbies looking for advice on how to get started on the AIP, what kitchen tools they might need, what pantry items would be considered essential, etc. If you find yourself asking these questions you may enjoy these features

AIP Kitchen Tour from Autoimmune Wellness
AIP Kitchen Tour is a long-running monthly feature where they profile a member of the AIP community and their kitchen setup in hopes that it will further inspire us to get our kitchens organized and set up for success!

They’ve interviewed folks who are making the AIP lifestyle a reality in everything from college dorms and small city apartments, to large households with non-AIP family members, and everything in between.

My Kitchen Tour
If you’re interested in a reading my personal kitchen tour as featured on Autoimmune Wellness, you can check it out here:
Gail’s AIP Kitchen: How She Manages Hashimoto’s and Eosinophilic Gastroenteritis! Not only does it offer you a glimpse into my real world, I also offer you a lot of suggestions for various kitchen tools and equipment you should consider having on hand.

You can find their full archive list of AIP Kitchen Tours here.

Stocking Your AIP Pantry

This is a huge topic, and you’ll find lots of lists out there that suggest buying all kinds of weird ingredients. I’ll admit, this was a little easier for me since I’d already been gluten free for a number of years, but I’ll return to my #1 piece of AIP advice … keep it simple! If you do, there is NO need to go out and break the bank to buy all kinds of unfamiliar ingredients. Avoid overwhelm – basic is best – don’t get caught up in idea of trying to recreate your old favorites just because there are recipes available to make it happen. Basic meat and sweet-potatoes cooking is what we’re talking about here.

The best place to start, of course, is to familiarize yourself with the food lists – if you haven’t done so already, be sure to check them out here.

Your next step is sorting!

Out with the “Bad”: The first thing I did way back when I went gluten free was to create a separate section in our pantry for my treats and my husband’s. I was fortunate enough that he’d be eating largely the same meals as I did, so I wouldn’t need to keep two sets of food stuffs for cooking. I got rid of my cake mixes, flour, pasta, canned soups and sauces, sugar, syrups, cooking oils and the like. Then, when I started the AIP I re-organized again – I moved the maybe foods and reintroductions (unless my husband was using them) to a separate cupboard that I wouldn’t be frequenting (it helps to resist temptation) – things like chocolate, coffee, nuts, seeds, hot sauces, spices and so on.

In with the “Good”: Having sorted and cleared your cupboards, they might be looking a little bear, so you’ll need to bring in some replacements. Since this can be quite overwhelming, I’ve tried to take the stress out of it and I’ve created some quick category shopping for you over on my Food Sourcing page – be sure to check it out. Even if you don’t buy there (though you can get 10% off your first order – check out my coupon page or see above), it’s a great place to check brands! You can also check out my AIP Amazon Storefront where everything is categorized – click here.

Where to start:

Basics like cooking fats are essential – quality olive oil, avocado oil and coconut oil are a good place to start.
Then, since we eliminate refined sugars, you’ll want to ensure you have a basic elimination stage compliant sweetener or two on hand – honey, maple syrup or coconut sugar are commonly called for in AIP recipes, but you can read more about these and other non-nutritive sweeteners in my dedicated post.
Being dairy-free and eliminating nuts will leave you to only a few options for “milks” (most of which you would need to make yourself – check out my post – Milk Options for the AIP) and it’ll feel like everything calls for coconut when you first start out – coconut milk, coconut aminos (replaces soy sauce – definitely a good item to have on hand) coconut flour, coconut butter/manna, coconut oil and the list goes on! Additive free coconut milk is becoming the elusive unicorn, you can make your own, or check out my I’ve listed several more options in my Coconut 101 article – click here, or my AIP Amazon Storefronts.
Grass-fed gelatin will be one you run into when you start baking, but it likely isn’t essential in the beginning. Grass-fed collagen, a close relative to gelatin is used in some recipes and can be used in smoothies as a source of protein but again wouldn’t be something you have to buy right away. You can read more about these ingredients in my dedicated post – here – plus get a discount code at Perfect Supplements where you can save a boat load on these items!
You’ll find you may need alternate flour options for baking and thickening – commonly used items you’ll run into are arrowroot or tapioca starch/flour, cassava flour and tigernut flour. It’s noteworthy that some folks don’t do well on some of these ingredients (cassava and tigernut are tubers and can cause digestive disturbance, so go slow if you’re tempted into recipes for baked goods using these ingredients – read more about Unfamiliar AIP Foods in my post here).
Seasoning, herbs, spices and vinegar are items you probably already have in your kitchen (make sure you have things like garlic and onion powder, ginger, cinnamon, turmeric, thyme, oregano and rosemary), and note you’ll be ditching regular white vinegar (made from grain) and will use apple cider or balsamic vinegar instead.
Coffee & chocolate get removed during the elimination stage, and some teas, so you’ll want to seek out some alternatives like dandelion and chicory as your morning elixir and roasted carob to help with those sweet cravings. (You can read more about tea, coffee and chocolate in my dedicated posts – What About Tea on the AIP, Chocolate – Friend or Foe? and Kicking the Coffee Habit)
Of course there are an abundance of AIP compliant treats and snacks available, but resist the urge to go overboard. You’ll find lots of pre-made condiments and sauces and even noodles are now available to make your life easier (BBQ, Ketchup, Imitation Mustard and Nomato sauce), but remember your goal is to consume a nutrient dense diet, not to replace old favorites with different convenience foods. Browse around our affiliate shop categories on our food sourcing page, or my AIP Amazon Storefronts and you’ll quickly get the gist of items you’ll want to stock up on.

FAQ

What About Elderberries on the AIP?

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 check the AIP food lists from Dr. Sarah Ballantyne for the AIP (including the most up-to-date version of the protocol – The Autoimmune Protocol), 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?

Elderberries are considered a medicinal herb, and are rich in vitamin A, C and B6 as well as iron and potassium. Plus they’re a potent source of phytonutrients and antioxidants and more! It’s even been validated in scientific studies for colds and flu prevention treatment! BUT … there’s a caveat that Dr. Ballantyne adds to her information online about elderberries:

“Note for my Autoimmune Disease peeps, there is some evidence from malaria studies that elderberry may stimulate Th1 cells, so caution is advised!”
– Source: Elderberry – Dr. Sarah Ballantyne’s The Paleo Mom

Clear as mud then, right?

Let me try to clear this up. In plain English, elderberries, like adaptogenic herbs, can potentially stimulate our immune system in those struggling with autoimmune disease. For the Average Joe elderberry will help boost or support their immune system, but for us, it could over-stimulate an immune system that is already a little off balance … so we must use caution.

Best practice for those on the AIP? Approach elderberries as you would a reintroduction (even though they’re on the elimination stage friendly list). Each person’s body will react differently, so take the same approach as you would adding any food back into your diet. Watch for reactions and symptoms .. with any luck you’ll be someone that can safely use elderberry and take advantage of their many health benefits. (DISCLAIMER: I’m not a doctor, so please work with your medical professional 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”
Dr. Sarah Ballantyne – “Natural Approaches to Cold and Flu“
Dr. Sarah Ballantyne – Nutrient Information about Berries

If you want to read more about the scientific side of things? Dive into the world of Th1 cells and Cytokine Storms, check this article from Perfect Supplements – “Elderberry & Cytokine Storms.”

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 these types of products, as they typically contain plenty of inflammatory sweeteners.

So as not to leave you hanging, you can make your own immune boosting syrup 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 quality product that might suit your needs, I recommend checking out this one from my partners at Pique – Elderberry Liposomal Vitamin C. While I haven’t tried it yet, it sounds like an amazing product, and I’ve been in touch with the company to verify that the ingredients they’re using are top-quality, non-GMO (note: as with all products, please scrutinize the ingredient list and/or consult your medical practitioner to decide if it’s right for your stage of your personal healing journey)

Why to consider trying it*:

Liposomal Vitamin C supports healthy collagen levels and can increase beneficial gut microbes, which help support strong immunity
Vitamin C can increase Bifidobacterium levels, which is associated with improved immunity
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

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.

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

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

FAQ, Recipe

AIP Books & Cookbooks

Looking for some recommended reading about the AIP, autoimmune disease or maybe an AIP cookbook? You can find my recommendations on the Resources Page, be sure to check them out! – Click here.

FAQ

Self-Care

Goodness knows you’ve been working hard at taking good care of yourself now that you’re on the AIP, there’s a lot of cooking and prepping and learning to be done and you’re probably exhausted. That said, now’s a good time to consider some of the self-care aspects of the protocol we need to address.

Jump over to the Self-Care page and check out my post on Hygge for the AIP– for some additional information and resources on self-care, support, community, exercise, sleep and stress management.

FAQ

Need Motivation?

“Healing is a journey … not a destination.”

Along the way we all need some encouragement and motivation. From time to time we all get incredibly frustrated, fed up cooking every meal, reading every label, completely ready to throw in the towel and start eating a bag of cookies! I get it, I’ve been there too!

Visit the Motivation page – click here – for advice and encouragement that will help you keep moving forward on your autoimmune healing journey. You’re not alone … you’ve got this!

FAQ

Do I Need A Coach?

So, you’re ready to start the AIP, you’ve read the information but aren’t quite sure you’re comfortable to go it alone. Don’t worry, you’re not the only one!

If you’re trying to determine the best route to take, be sure to read more on our Coaching page – click here for lots more information and resources.

FAQ

AIP Resources

Looking for resources beyond what you’re finding in the FAQ section?

I’ve created this post so you don’t miss out on the valuable information on our Resources Page – click here to be redirected.