As you know by now, the AIP involves more than just dietary changes – it’s a holistic approach to health.

To be truly successful on your journey to autoimmune wellness you will need to consider the additional lifestyle changes Dr. Ballantyne discusses in her e-book, The Autoimmune Protocol. These lifestyle changes are known to be important modulators of immune function, gut health and hormone health, so don’t discount their significance.

If you haven’t picked up a copy of The Autoimmune Protocol yet, I definitely recommend it – it contains everything you need, all in one place – get yours here.

Below are a few additional resources that go hand-in-hand with the e-book and expand upon it.


This is HUGE! Are you getting enough? What’s right for one might not be enough for another.

Did you know that not getting enough sleep causes inflammation and increased susceptibility to infection – even in healthy people! Studies show that one night of poor sleep causes higher insulin resistance than six months of bad diet! In fact, scientific studies show that sleep may be even more important for our health than diet! Now, if that’s not enough to make you take a serious look at your sleep routine, I don’t know what is!

It’s recommended that we get to bed by 10 pm for optimal rest and recovery, and that we get 7 to 10 hours of sleep per night (for autoimmune sufferers it might be 9-10 hours or even 12 hours every night to heal).

Sleep is so important that Dr. Ballantyne has written an e-book that is full of information about the science behind sleep, how it effects every aspect of our life, tips for creating a healthy sleep environment and bedtime routine, good sleep hygiene, troubleshooting insomnia, FAQs along with nutritional and supplement guidance. Dr. Ballantyne also includes a 14-night challenge to help you track your progress. Grab your copy of Go to Bed! – Click here.

Stress Management

Did you know that for every five minutes of upset it takes your body six to eight hours to calm down biochemically! Those numbers are staggering. Imagine what long-term, chronic stress is doing to your body. Without getting into a bunch of science about cortisol, adrenaline, hormones and more (I’ll leave that to the experts – check out this article from Dr. Ballantyne – How Stress Undermines Health), simply know that when under stress, your body misuses its precious resources leaving your immune system weak and your body vulnerable to disease.

Finding effective ways to reduce and manage stress is imperative for our healing journeys – it’s been one of my biggest challenges, and I still need regular reminders. It’s essential for maintaining a healthy gut, normal immune function and balanced hormones. Each of us will need to find effective ways to deal with our individual stressors. For some it may be as simple as learning to slow down, scheduling deep breathing exercises and meditation, healthy self-care activities like yoga or gentle autoimmune safe exercise (see below). For others, more may be involved and you may need to seek the support an guidance of a professional to help deal with past or present traumas, personality traits or difficult situations. If you’re looking for a motivation on this, join me on Instagram.


Everyone knows that exercise and activity are good for our health, but what should you do when you’re faced with chronic illness and you often don’t have the energy to do much more than get out of bed in the morning?

Not surprising then that the most commonly avoided part of the autoimmune protocol is exercise.

There are lots of ways to incorporate light activity into your day. For some it might be just a reminder by way of a timer on your phone to get up and stretch or move around a little. Short walks, yoga, rebounding and stretching might be as much as you can achieve, while others may feel they’re capable of more but are unsure of how to approach an exercise program safely so they don’t face setbacks.

Thankfully there’s an amazing program, called Autoimmune Strong, that’s available to help us add a healthy, balanced routine of exercise to our lives without making things worse.

Autoimmune Strong will help you break the cycle of flares and recovery caused by over-exercising or exercise intolerance – it helps you find the “sweet spot” that’s right for YOU and YOUR autoimmune challenges. It’s the only online exercise program tailor-made for YOUR condition, even if you have limited mobility, are bed-bound or in a wheelchair!

You can sign up for a 7-day FREE trial and decide if it’s right for you.
If you decide Autoimmune Strong is right for you, you can sign up for the program monthly, by the year or join a small group coaching program for 12 weeks! Check it out and get Autoimmune Strong!

By now you realize that alcohol is out on the AIP. With that you’re likely wondering the whys behind it and how you’ll possibly manage to get through family functions, social events, the holidays and what are you possibly going to do to constantly dodge casual drinks after work!

This post will cover they whys, a glimmer of hope and my take on the situation. If you haven’t already seen my post on Surviving Social Life on the AIP, you’ll want to make that your next stop after this post, because what ever you do, you don’t want to isolate yourself just because of this challenge. You’ve got this!

Why is Alcohol Out on the AIP?

So – what’s the real deal about alcohol? So many health gurus are touting it as “good for your health” – especially wine! So why do we need ot avoid it on the AIP?

Be sure to read Dr. Sarah Ballantyne’s full article – The Whys Behind The AIP: Alcohol – click here. (The following are a few of the most important snippets and are direct quotes taken from the article.)

Highlights From the Article: 

  • Alcohol consumption directly causes an increase in intestinal permeability (i.e., leaky gut)
  • The “holes” that alcohol makes in the gut epithelial barrier are known to be big enough to allow some very large molecules into the body, … If it gets into the blood stream, it stimulates systemic inflammation, stimulates the immune system, and damages the liver.
  • Alcohol consumption feeds gram-negative bacteria such as E. Coli to create bacterial overgrowth of these more toxic bacteria… Excessive alcohol consumption is also correlated with gram-negative bacteria growing very high up the digestive tract, in the duodenum and sometimes even the stomach.
  • Even fairly small amounts of alcohol can damage the lining of the gut; specifically, alcohol leads to “mucosal damage in the upper small intestine with a loss of epithelium at the tips of the intestinal villi, hemorrhagic erosions and even hemorrhage in the lamina propria.” If that sounded bad, that’s because it is. It’s similar to the damage caused by gluten in celiac patients.

Why This Is EVEN MORE IMPORTANT If You Have Autoimmune Disease:

  • If you have autoimmune disease, you have a collection of genes that makes you more susceptible to developing a leaky gut and to having an exaggerated immune reaction to substances that leak out. This means that anything that increases intestinal permeability should be avoided.

Will I Ever Be Able to Drink Alcohol Again? 

  • The Paleo Mom advises avoiding all alcohol until you are starting to see some success on the autoimmune protocol.
  • There is some good news, but I want you to read Dr. Ballantyne’s full article first. You’ll find out more there about what, when, and how often you can try a reintroduction.

Read the full article – The Whys Behind The AIP: Alcohol – click here.

You may also want to consider this article – Understanding Your Social & Emotional Relationship With Alcohol – click here.

My Two Cents on Alcohol and The AIP

I’ve taken a lot of questions from distraught members about this topic, so I’m compelled to include some personal comments and reminders here to help you keep this all in perspective. Trust me, you’re not alone, this is not the end of the world, you will get through this too! You’ve got this!

  1. You’re not the first person to have to say no to a drink. While I know this is not the same thing, think about those recovering from alcoholism – saying no is not that unusual – don’t feel awkward about sticking to your healing plan.
  2. There are LOTS of people on various diets these days that avoid alcohol – some for health reasons, some for weight loss – again – you’re not alone – don’t feel awkward about saying no to alcohol.
  3. One of my favorite sayings since I started AIP is “Failing to Plan is Planning to Fail” – set yourself up for success! Think IN ADVANCE about how you’ll handle the situation – this is covered well in my Surviving Social Life on the AIP post – check it out – lots of great advice!• Own it and act natural! Or as Angie Alt of Autoimmune Wellness says “Don’t Be Weird”! If you don’t make a big deal about it, no one else will either. When it comes time to order, simply defer to a mocktail or non-alcoholic sparkling beverage and don’t apologize for it or miss a beat. If asked you could say something as simple as “I’m taking a break from alcohol right now” – that might be all that it takes!
    TIP: I have a friend who manages feeling awkward about ordering by getting to the restaurant or work function early so she can speak to the bartender – she orders a mocktail or a spritzer in a fancy glass and asks the bartender to remember her order – no one questions if it has alcohol in it or not and she feels better about not having to create a dialogue about why she’s not drinking. You can use the same plan of attack at a family gathering, wedding or a party – no one notices, no one really cares.

Take Me To The Mocktails!

Looking for some great alternatives to alcohol on the AIP? There are LOTS of great recipes posted in our Facebook Group – simply use the group search feature there and look for “mocktail” “cocktail” or “beverage” or the exact name of what you’re looking, for like “iced tea” “lemonade” “egg nog” or “mule” – I even use a hashtag there called thirstythursday, so you can search for that too! Trust me, there are LOTS of great options so you won’t feel left out! ♥

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

How to Manage the AIP in an Emergency

Whether you live in an area prone to tropical storms, earthquakes and wildfires or not, this post is important for anyone on a restricted diet. (Note, you may also want to read my article on the AIP & COVID-19 for more advice and support)

Wait! What are we talking about here? This topic could easily be misconstrued by readers, because let’s face it, an emergency when you’re on the AIP could simply mean having no energy to cook or go to the grocery store! Keep reading … some of these emergency tips and suggested rations to have on hand could be a different kind of “life saver” when you’re worn out or in a rush.

Now … Back to our regularly scheduled PSA!

Most governments these days suggest that folks keep a “Go Bag” or “Bug Out Bag” and that they have emergency rations on hand in the event of power outages or emergency evacuations. Do you take it seriously? Do you have a go-bag with emergency AIP food you can safely eat?

As with everything on the AIP, preparation is key, so I’m hoping this post will help you to prepare in advance so you won’t experience additional stress in the case of an emergency.

Below is a list of some AIP rations I suggest keeping on hand at all times along with your family’s standard rations like water, first aid kits, a change of clothing, etc. There are lots of great Bug Out Bag prep lists on the internet – use Google to find a list of essentials suitable for your location.

Advice from an AIP Authority

The following is from an Instagram post Angie Alt shared a while back. If you don’t already follow her, you should – she’s awesome! I love her funny and sometimes pointed posts, and in her usual style she nailed this topic too. ♥ Here’s what she wrote:


In an emergency situation you just do whatever is necessary to be safe. Period.
AIP can be an important component of your long-term health with autoimmune disease, but short-term safety beats AIP every time. Life has hierarchies.

I’m sharing this message today because over the last several years leading SAD to AIP in SIX groups we’ve had members go through all kinds of natural disasters. I wanted anyone in our community preparing for or evacuating ahead of Hurricane Florence to hear it from an “AIP Authority” that your best is good enough right now and you and your family’s safety is priority number one .. 100%

That said, here are some resources that might help should any of you need them.

AIP Survival Tips
AIP Hurricane Prep – Video

Thank you @slightlylostgirl @wendisaipkitchen Sending the best vibes for safety and little to no damage for all the folks facing this right now. The AIP community is thinking of you. ♥

Recommended Emergency Rations


Bare Bones – Liquid Bone Broth in shelf-stable pouches – Not all products are strict Elimination Phase AIP compliant .. watch the labels

Vital Proteins – Powdered Bone Broth – Chicken Bone Broth Powder, Beef Bone Broth Powder 

Perfect Supplements – Powdered Bone Broth – Beef or Chicken – Just search “broth”


Epic – Meat Bars, Snacks and Liquid Bone Broth in jars – Not all products are strict Elimination Phase AIP compliant .. watch the labels


Wild Zora – Delicious Freeze-Dried Stew, Soup, Meat Bars & Fruit Snacks – Shop the AIP Compliant menu
Wild Zora even offers BULK Shopping Offers to help you stock your pantry with their shelf-stable AIP Compliant products at a discounted rate AND free shipping!


Serenity Kids – Shelf-stable, nutrient-dense, top-quality baby food (meat, veg and fruit) in sustainable pouches – they’re suitable for babies, kids, adults and even pets!


Shop AIP  is an online store dedicated to all phases of the AIP. They offer lots of pre-packaged snacks, canned and packaged goods and ingredients that will help you stock your pantry and your Bug Out Bags. Of course, Amazon is a great resource for many AIP pantry items as well.

5 Stages of Grieving Over Illness

When I was first diagnosed with my autoimmune diseases I started a blog so my friends and family could check in on me.  For me it was therapeutic and helped a lot not having to answer a dozen or more texts and emails every day asking the questions I hated (and still hate to this day): “How are you feeling today?” “I thought you were getting better?”

I found my blogging forced me to remain up-beat, and I always tried to put on a strong front.  I’d always been a strong person and surely I wasn’t going to let this defeat me!  Because of that I researched how to deal with chronic health issues and was fortunate enough to stumble across a great article that explained how facing such a diagnosis is really not that different than dealing with the 5 stages of grieving the loss of a loved one.

I wish I could share that post with you today, but sadly the blog has since been taken off-line.  While I’ve looked around for other posts to share with you I’ve not found any that were as well written, so I’ve decided to take a stab at it myself.

❤   Denial   ❤   Anger   ❤   Bargaining   ❤   Depression   ❤   Acceptance   ❤

Grieving over the loss of your health (or even your spouse’s health or your child’s health) is a very real thing.  You’re left facing not just the loss of your health but the loss of plans you may have had for the future.  You may be faced with the loss of your career, or even the loss of the ability to start a family.  The list of losses can be long and the emotions that come with with can be very painful.

While the symptoms and severity of chronic illness differs from one case to the next, we all typically face in one fashion or another the 5 Stages of Grieving Over Illness: Denial, Anger, Bargaining, Depression and Acceptance.  We may not go through them in this set order and you may in fact revisit some stages as your healing journey goes on … because unfortunately healing is rarely linear and while we may see improvements, we may also encounter relapses that can be very discouraging.

No matter what stage you are in, it’s healthiest to accept it and the emotions we’re feeling.  Don’t rush the process, just let it happen naturally and know what you’re going through is completely normal.


Any change or loss in your life is likely to bring denial, and learning that you have n autoimmune disease will likely deliver up large doses of it.  If your illness or diagnosis came about suddenly you may literally not believe it to be the case.  You may seek second and third opinions hoping you’ll find a better outcome.  You may try to research your way out of it and turn to Dr. Google for a better prognosis – surely it must be something else!  For people like us who embark on the Autoimmune Protocol lifestyle, denial may even come in the form of not wanting to eat properly or rejecting medications because we don’t think we need to – surely it can’t really help.


What often fuels denial is anger … you’re angry that you’re that “one in 10,000” to get a disease, or angry that you’re joining the throngs of what seems to be an epidemic of autoimmune disease suffers.  At some point you’ll probably want to yell and scream and maybe even throw things, after-all, it’s just not fair!  Anger may also be self-directed, meaning you may blame yourself and mentally beat yourself up for not noticing the signs or taking better care of yourself.  And, while I’m not diminishing the frustration of a chronic illness diagnosis at any age, dealing with an autoimmune disease can be especially difficult for young people and those “in the prime of their life.”  Watching your plans for the future disintegrate before your eyes is extremely frustrating, not to mention scary … you’re going to get angry.


Try as you might you can’t go back in time … but if you could you’d do anything to make your illness go away!  You’d eat better, you’d exercise more, you’d slow down, take less overtime, you’d find ways to manage your stress.  Sadly it doesn’t work that way and we can’t bargain our way out of our situation.  You might find yourself researching and bouncing back to the denial stage wondering if perhaps it’s really something else that ails you.  Wouldn’t we all rather trade our current illness for something less intense?  Unfortunately no matter how hard we try, bargaining won’t work, but we can turn those thoughts around and start using them to our benefit … START NOW with eating better, exercising to the extent possible for our situation, step back and allow yourself to say “no” to all the demands on your time and learn how to manage our stress … these are all of vital importance to making your healing journey a success.


We all end up here eventually.  It’s just shy of acceptance, we’ve given in and feel defeated or we’ve decided to throw in the towel – we just can’t deal with it anymore.  We’re overcome by the feeling that nothing we do is going to make a difference and we’re never going to feel well again … all is lost.  This stage is frighteningly easy to slip into and painfully hard to climb out of … but it’s completely normal.  Having said that, it doesn’t make it any easier to deal with!  It’s frustrating and depressing when you can’t do what you once could, you feel like you’ve entirely lost who you were, you begin to feel like a burden and keeping up appearances becomes almost impossible.  Being with friends and family when you’re dealing with any illness can be difficult, but especially so when you’re on an restricted diet.  It feels like your social life has vanished – you’re on the grain-free, nut-free, gluten-free, soy-free, fun-free diet … and who wants to be around that?  While it may feel easier to simply isolate yourself, it’s best not to allow yourself to slide too deep into this stage of grief, or return to it too many times.  Easier said than done … don’t I know it!  But I’m hoping the information you’ll find throughout the pages of this website will help you learn ways to manage your grief and depression.


It may feel like it’s taking forever but sooner or later we all finally get to a point where we come to terms with our “new life.”  We accept that “it is what it is.” We learn ways to cope with the changes to our bodies, the pain, the fatigue, and the multitude of other potential symptoms you might personally be facing.  We realize that we can go on … because we have so far!  We learn to celebrate the small victories and obstacles we’ve overcome – whether it’s one week on the AIP with no slip ups, several months and symptom free, starting reintroductions, coming off meds, or just getting out of bed and managing to make it through the day without bursting into tears … it’s the baby steps that count and they’re what will carry you through.  As you realize what’s possible for you in your new life it becomes easier and easier to accept, but never feel bad if you circle back and find yourself  re-visiting other stages of grief again … it happens.

As I said at the outset, you may not find yourself facing the stages of grieving your illness in this order, there’s no right or wrong here and there’s no time limit either.  One thing you should know however … facing each of these stages, as difficult as they may be, are all necessary to your physical, emotional and psychological well-being.  NEVER, EVER be ashamed of how you feel!  Embrace the process and try simply to find ways to manage the emotions.

I find it helps to try to remain positive … notice I said try?  I know that’s way easier said than done, but if you make it a regular habit of finding something to be appreciative each day it can help you snap out of self-pity mode and move forward on your healing journey.

Keep a journal.  Take a head-to-toe approach, write down all of your complaints and symptoms (from head-to-toe) … you’ll be amazed and encouraged when you look back and see how far all those baby steps have taken you!

If you haven’t already read my motivational message, be sure to visit the page by clicking this link.

If you’re looking for additional support please be sure to read my blog post in the FAQ section: Where Can I Find Support – you’ll find a long list of suggestions and groups there.

You may also want to visit Emotional Autoimmunity – Navigating the Emotional Side of Life with Chronic Illness.

I’m hopeful you’ll find some help and encouragement from this post and that you’ll use it from time to time when you need to snap out of the anger and depression, stop bargaining with yourself about what food you can and can’t eat and accept it by re-evaluating how far you’ve already come. ❤

Experts, Support Groups & Meet-Ups

While I’m not a huge one for “support” groups sometimes you just need someone to bounce things off of, ask questions, get a little motivation and most importantly not feel like you’re all alone.

I have just one word of warning for you on support groups – always be sure to educate YOURSELF and do NOT rely on information you receive in support groups as the be-all, end-all word on any topic.  You should always seek appropriate medical guidance or nutritional assistance over advice you find in support groups.  I’m saying this here because I’ve left many support groups because of wildly varying and inaccurate advice – I think they can be very dangerous and prefer to do my own research within the parameters of experts I trust, and when necessary discuss my concerns with the experts. You should know that even groups put together by the experts openly admit that they are NOT closely moderated, and that they rely on “peer-support” – so please BEWARE!

That said, I’m going to start with where to find expert advice.  Sadly you may have to search further than your G.P. or medical specialist.


Reliable Advice Online
There’s a LOT of information out there … and while Google is a wonderful thing, it is so easy to spend copious amounts of time trying to sift through the good, the bad and the down-right scary!  I can tell you from experience you’re better off to find a few exceptional resources and stick to them like glue for your information.  Sure, from time to time you may need to branch out, but if you have a solid foundation of online resources that you know are reliable you’ll save yourself valuable time and precious energy.

My top-3 recommendations for exceptional, reliable AIP information online are:
Autoimmune Wellness
The Paleo Mom – Dr. Sarah Balantyne
Phoenix Helix

You’ll find a few key articles on the Resources Page listed under the title Advice for Beginners.

Functional Medicine Practitioner
As with any significant dietary change, you should in fact only undertake the AIP at the recommendation of a trained nutritional coach or physician.

If you’ve only started on the AIP due to personal research and you’re unsure whether it’s right for you and your condition, I highly recommend you seek the advice of a Functional Medicine Practitioner.  You can find one near you using this listing – Functional Medicine Practitioner Listing, and you can read more about it here in my post – Finding Your Root Cause.

Personal AIP Health Coaches
If you know you need to be on an AIP diet but are struggling to personalize it to your own needs and health condition, you may want to consider the services of a Health Coach.  This listing will take you to a list of coaches certified by the experts in the Autoimmune Protocol – Certified AIP Health Coach Listing.

AIP Coaching Programs
Beyond hiring a personal AIP Health Coach there are some options for joining online guided group support programs – the one I highly recommend was created by Angie Alt of Autoimmune Wellness – it’s called SAD to AIP in SIX.  If you don’t need personal support but need help learning about the AIP, you may enjoy the program by Paleo Mom – Dr. Sarah Ballantyne called AIP Lecture Series.  Another exceptional program involves exercise specific to those with autoimmune disease – Autoimmune Strong – it’s an amazing program and offers a wonderful support group. You can learn more about these programs on my Coaching Page.

AIP Medical Research
I get asked by a lot of members joining our Facebook Group as to whether there is really any proof that the AIP works for autoimmune disease, and I always reply with an emphatic, YES! If you’re interested in learning more about the medical studies that have been conducted about the efficacy of the AIP, you can keep up to date via the Autoimmune Wellness website here.

Living Matrix Health Timeline
Whether you’ve seen a Functional Medicine Practitioner yet or not, you’ve probably heard a lot about the importance of finding the “root cause” or “underlying cause” of your autoimmune disease.

To help you get the best support this little tool can help you provide your medical team with a thorough health history and potentially will help you find your root cause, making it easier to achieve healing.

The Living Matrix offers something called MyTimelineTM it’s a powerful tool that enables you to easily document the unfolding phenomena that lead to your ill health – a process that often occurs over many years, perhaps even a lifetime. It gives you and your practitioner the “Big Picture” so you can take the necessary steps to build back your health.

The process to complete your timeline can be long and require a bit of work, but it prompts you to think about your symptoms and issues and – just as importantly – when they may have begun. It also asks about key events in your life so that you can begin to see the patterns – it’s really very amazing!  The process was an eye opener to me and can really help your Functional Medicine Practitioner to quickly grasp your health history.  Click here to go to the access page and get started building your own timeline (don’t be afraid to add extra details you feel are important) – you’ll even be able to print out a summary when you’re complete. You can read more about it here in my post – Finding Your Root Cause.

Meet Ups & Support Groups

Location Specific Groups
Looking for support and want to connect with fellow AIP-ers in your own local area? Maybe you need advice where to find AIP compliant ingredients locally but are having a hard time – who better to ask than someone that lives in your area!
Be sure to check out this comprehensive list of support groups compiled by Autoimmune Wellness … it’s wonderful!
You can find a full list here – they’re constantly updating this, so just select the latest list.

Basic AIP Support Groups – NOT closely moderated – they all leave me wishing I could find a good one to suggest to you:
AIP Support
Strict AIP Support A-Z
AIP Elimination Diet Support Group

Topic-Specific Groups
Emotional Autoimmunity Website – Navigating the Emotional Side of Life with Chronic Illness – there used to be a support group but it has been closed down – probably too much work because this one WAS closely moderated.
Facebook – AIP Instant Pot Recipes
Facebook – Coconut-Free AIP Recipes Group – If you have an allergy to coconut but need to stick to the AIP Diet, you may wish to try this group.
Facebook – AIP Canning, Preserving, Dehydrating and Fermenting 
Facebook – Low Histamine AIP
Facebook – AIP During Pregancy and Breastfeeding
Facebook – Low FODMAP Recipes & Support – NOT AIP but you may find it helpful


If you haven’t already read my motivational message, be sure to visit the page by clicking this link.  It may just be what you need for a little pick-me-up, and it also directs you to my article on the stages of grieving over illness.

Confused About Fruit on the AIP?

Since we avoid sugars on the AIP, is fruit allowed?
In the beginning you may have a recommendation from your AIP Coach, Nutritionist or Functional Medicine Practitioner to avoid fruit, but for the most part it’s not forbidden on the AIP .. and we should make sure we’re eating enough!
Read more from the Paleo Mom and Autoimmune Wellness and decide for yourself what’s right for you.

I’m Confused About Fruit on the AIP – Could You Explain?

Why Fruit is a Good Source of Carbohydrates

Fruit and the Autoimmune Protocol

For the most up-to-date list of AIP fruits and foods and their order of reintroduction, my #1 recommendation will ALWAYS be Dr. Sarah Ballantyne’s The Autoimmune Protocol book, as it’s the most comprehensive I’ve seen. Other than that, be sure to grab a food list or two by clicking here.

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

Managing a restricted diet while travelling is a hot topic.  Thankfully there are plenty of resources to help you make your next trip a success.  Below you’ll find a collection of great tips and tricks for how to stick to the AIP when you’re away from home.  What ever you do don’t leave home without preparing … you can’t count on finding AIP compliant food on your travels.


“Failing to plan is planning to fail.”

Autoimmune Wellness:

Travel Food Tips While On The AIP
Guide to AIP Travel:  Road Trips
Guide to AIP Travel:  Flying
Guid to AIP Travel: International Trips
Seven Reasons Why Camper Van Travel is Compatible with the AIP

Phoenix Helix:

Miscellaneous Sources:

Navigating a Cruise on the AIP
Camping on the AIP – Includes a recipe for campfire bananas.
Survival AIP Tips – Camping, Power Outages, Natural Disasters, etc.
How to Eat Healthy While Travelling on a Restricted Diet

airbnb,, Gail ShanklandSelf-Catered Vacations:

Since I went gluten-free many years ago I’ve found vacations much more enjoyable when I know I’m in complete control of my food.  One way we do that is to take self-catered vacations.  You can read more about this on our travel blog – What’s Your Holiday Style? ❀ All-Inclusive ❀ Hotels & Restaurants ❀ Self-Catered ❀ and an early article I wrote about Travelling with Food Allergies.  I really do need to write a dedicated post about travelling while on the AIP … one day!

For us, Airbnb has been a life saver!  Having a fully equipped comfortable kitchen in our own little cottage or apartment makes all the difference in the world … and we’ve enjoyed travelling in Canada, USA, the Caribbean and Europe all while sticking to my restricted diet.  If you’re going to try it, be sure to grab some savings with our Airbnb link.


If you’re living in the USA and you’re travelling for work or pleasure but don’t want to have to cook and prep all of your own AIP meals, you should consider Paleo On The Go.  This high-quality meal delivery service is used by many AIPers to help keep them sane and give them a little break for vacations, travel or even those times when you just don’t feel up to cooking.  Read more in our dedicated blog post or jump right in and place your order – just click the the image to go to their site.

Looking for more great convenience foods to pack for your travels, visit our Food Sourcing page for lots more great ideas and reliable AIP shops – in this case, be sure to check out Wild Zora, Serenity Kids and of course Shop AIP!






You’ll hear me say it again and again, “Failing to plan is planning to fail.” There’s seriously nothing worse than getting caught completely exhausted with nothing to eat and nourish yourself.

Batch cooking and meal planning are two wonderful ways to make your AIP life easier!

Love it or hate it, on this protocol we all have to cook. If you want to cut down on the days you spend in the kitchen – learn to incorporate batch cooking and meal planning into your life.

Success on the AIP is so much easier when you have a few good tips, tricks and tools under your belt (spoiler alert – there’s an app that’s a game-changer on the AIP – RealPlans and you can read about it in my review here) it could save your sanity on the AIP! Visit my Meal Planning page – click here for lots of information and resources.

Where Else Can I Find Meal Prep & Batch Cooking Recipes?

Many recipes can be adapted for batch cooking just by doubling the quantities.  Some are perfect for dividing up into pre-portioned containers (meal prepping) for lunches, breakfasts and snacks on the go.  With the AIP you’ll find the need to think outside the box a little, but once you get used to it you’ll find it a breeze!

For more batch cooking recipe ideas, try searching in our Facebook Group – try search terms like “batch cook” or “sheet pan” or “freezer dump” or “meal prep” or simply look for things like whole roasted chicken or beef roasts and sides that can be used for multiple purposes or portioned out for later use.

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When you start the AIP you’re likely going to read a LOT about bone broth and the gut healing powers it possesses.  You may even be told by your health coach, nutritionist or Functional Medicine Practitioner to start with a very limited diet that includes home made bone broth while you give your body a chance to heal.

For some this is a daunting thought – home-made broth, sourcing high-quality ingredient, the time involved … Yikes!  Don’t freak out though, it’s not really that hard, and there are excellent options below if you just can’t bring yourself to make your own.

This first article is excellent – Bone Broth 101 – How to Make the Best Broth – it’s not specifically AIP, but the information is good! (NOTE: Not all the “extras” used to flavor bone broth in this article are AIP Compliant so adapt accordingly for your stage of AIP.)

The article covers many of the FAQ (frequently asked questions) about bone broth.

  • What kind of nutritional benefits does bone broth offer?
  • What are the benefits of consuming a properly prepared bone broth?
  • Can I just buy broth from the grocery store?
  • Do I have to get grass-fed or pastured bones, or organic bones?
  • Do I have to skim the fat?
  • Why do you add vinegar to the broth?
  • What do I do with my broth?
  • How should I store frozen bone broth?  (You can read my article here – Food Storage Basics)
  • ….. and SO MUCH MORE!

For more bone broth recipes, please use the group search function in our Facebook Group.

More Resources

Bone Broth FAQs
Troubleshooting Bone Broth

Is Bone Broth Risky Business?

Some have challenged bone broth and say it’s risky stuff.  Learn more from AIP expert, Dr. Sarah Balantyne – Paleo Mom, in her articles:

Broth: Hidden Dangers in a Healing Food?
Bone Broth Risks: Skim the Fat!

Bone Broth Recipes

Chicken Bone Broth
Fish Bone Broth
Beef Broth (Lamb can be used too)

No Time for Bone Broth?

Many people tell me they just don’t have time to make bone broth or they just can’t stand the whole process.  Fortunately there are some options for quality bone broths that are AIP compliant.

Paleo-on-the-Go offers bone broth among other amazing time-saving top-quality AIP meals that are delivered right to your door.
(Be sure to grab a coupon code from our coupons page.)

Vital Proteins offers the convenience of powdered bone broth … this stuff is seriously amazing!  You have the option of organic beef or chicken and it’s even available in single serve packets if you wish. (Note:  While not all Vital Proteins products are AIP compliant, you can be sure their bone broth is.)

Perfect Supplements carries powdered bone broth and so much more

Bare Bones offers top-quality, ethically sourced, super convenient pouches of bone broth that can be ordered online.  Unfortunately they’ve changed some of their recipes and they’re not AIP elimination stage compliant, so be sure to check the labels and only use the ones that are suitable for your stage of the AIP.
(Be sure to grab a coupon code from our coupons page.)

Wild Zora offers DELICIOUS pre-made freeze-dried soups and stews! They don’t have plain bone broth but thought I’d recommend them here since so many that are prepping bone broth are using it to make their own homemade soups and stews or are looking for on-the-go convenience.
(Be sure to grab a coupon code from our coupons page.)

Shop AIP is our affiliate store and they carry lots of AIP compliant brands. They have upgraded their offerings to include products that are suitable for the reintroduction stage of the AIP, so be sure to use broth that’s right for your stage of the journey.  Follow this link and you’ll be taken to their selection of broth offerings.
(Be sure to grab a coupon code from our coupons page.)

Coffee … the beloved morning elixir … nectar of the Gods for some!  So how will you ever kick the coffee habit when you begin the AIP?

First of all, a lot of confusion surrounds the topic of coffee and the AIP, so let’s quickly clear a few things up:

  • Coffee is a seed and is therefore eliminated in the early stages of the protocol along with other seeds
  • Coffee is not eliminated because of the caffeine
  • There are other options that many grow to enjoy!

Below are the best resources and alternative options I’ve complied for you so that you won’t be too overwhelmed.

Caffeine and Autoimmune Disease – This is an in-depth, scientific article by Dr. Ballantyne that discusses how caffeine affects the immune system.
Kicking the Coffee Habit – A little more basic, this article covers some commonly asked questions.
Six Alternatives to Coffee on the AIP – Some great information and advice for what else you can drink in place of coffee.

Take Me To The Recipes!

RECIPE:  AIP “Bulletproof” Style Dandelion/Chicory Coffee
RECIPE:  Dandelion Coffee

Now I’m sure you’re wondering where the heck you’re going to find chicory and dandelion … am I right?  Don’t worry – we’ve got you covered in our affiliate shop – visit Shop AIP and try the search feature.

Looking for more recipes?  Be sure to check our Facebook Group for lots more options.  Try searching “Latte” and “Coffee” or “Matcha” – you’ll be amazed how many inventive replacements there are.