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 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?

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 added 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: Dr. Sarah Ballantyne – The Paleo Mom (site is no longer active)

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”
AIP Recipe Collection – “Navigating Cold & Flu Season on the AIP”
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 gummies in a jar

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

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

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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.

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.

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!

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.

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.

#4 Start Here – Reintroductions

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

“Strict” AIP is NOT a Life-Sentence

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

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

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

To re-cap a little, however:

Transition Stage: A Gentle, Sustainable Start

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

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

Reintroductions Are Mandatory (Not Optional!)

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

This is where the real food trials happen:

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

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

Timing Is Personal

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

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

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

Check All Pillars

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

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

Be Patient

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

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

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

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

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

Keep Moving Forward!

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

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

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

Let’s be clear: elimination diets and the reintroduction process are still considered the gold standard for assessing food allergies and sensitivities — even more reliable than largely inaccurate food sensitivity or allergy testing (you can read more about that here if you’re curious).

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

If you remember, back at the beginning when we started talking about the AIP, what we’d eat, and what we’d avoid, we specifically said there were some very nutritious foods that would be eliminated — TEMPORARILY!

Limiting or restricting food groups long-term can cause dysbiosis in the gut and nutritional deficiencies, so we need to get those foods back into our diets as soon as possible if they’re not problematic for your individual case.

Summary of the AIP Elimination Phase:

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

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

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

Reintroduction Guides & Resources:

The New Autoimmune Protocol (2026) by Mickey Trescott - includes all phases from transition through elimination stages (core or modified) to reintroductions, food lists, meal plans and recipes!Reintroductions can be tricky, but like I said, you can do hard things. It’s always tempting to try to compare your reactions with someone else’s, but the bottom line is that this too is VERY individual. You will need to keep good track as you go along so you can recognize signs and symptoms of reactions and celebrate all the wins along the way.

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

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

Articles from trusted AIP experts:

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

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AIP Food Lists

Looking for a list of AIP approved foods or recommendations on where to find ingredients?

Visit our Food Lists Page – click here to be redirected or our Food Sourcing Page – click here to be redirected.

 

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

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

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

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

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

What is the Autoimmune Protocol (AIP)?

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

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

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

How AIP Approaches Food

AIP simplifies food choices into two broad categories:

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

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

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

The Phases of AIP

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

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

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

Lifestyle Matters Too

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

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

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

Where to Start

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

Start With a Trusted Guidebook 

The New Autoimmune Protocol (2026) by Mickey Trescott - includes all phases from transition through elimination stages (core or modified) to reintroductions, food lists, meal plans and recipes!My #1 Recommendation: The New Autoimmune Protocol (Releasing May 26, 2026)

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

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

It includes:

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

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

Other Recommended Guidebooks 

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

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

Think Beyond Food

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

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

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

When is the Best Time to Start AIP?

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

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

Is the AIP for Everyone?

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

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

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

Additional Reading & Resources

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

Need a Helping Hand?

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

Ready to Continue?

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

👉 Beginner Resources – Start Here (Part 2)

#2 Start Here – Beginner Resources

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

Helpful Resources for AIP Beginners

Now that you’re more comfortable with the basics of AIP (if you missed it, check out Start Here Part 1), let’s explore additional resources that can make your Autoimmune Protocol journey easier, more enjoyable, and sustainable.

1. Food Lists

Food lists are essential for getting started. Concentrate your efforts here next. See my detailed Food Lists page to guide your shopping and meal prep effectively.

2. Mental Preparation for AIP Beginners

Preparing mentally is just as important as preparing your kitchen. Take a moment to:

  • Acknowledge your feelings — grieving over illness is part of the healing journey. Read my post about this so you don’t feel so alone.

  • Establish your baseline — take note of how you feel now: your energy, symptoms, sleep quality, mood, and any other relevant factors. This helps you track progress over time. Without a baseline, it’s easy to feel like you’re not making progress, even when you are. Observing small improvements can be incredibly motivating and empowering.

  • Use positive affirmations — it really helps your brain and body during challenging times. My favorite, as corny as it sounds, is:

    “My body is capable of doing wonderful things and of healing; I just need to give it the tools to do the job.”

  • Give yourself permission not to be perfect — it’s next to impossible to be 100% AIP all the time.

  • Be thankful — even if it’s just for the fact that your healing journey will be easier than those who came before you when these resources weren’t available. Then, put on your big girl/boy pants and move forward!

Read Angie Alt’s post for more guidance: 6 Ways to Mentally Prep for the AIP.

3. Keep It Simple

Simplicity is key to long-term success on the AIP. I talk about it in my own motivational page, where I share some fundamentals to maintaining your sanity on the AIP.

Some of the key areas I suggest focusing on there are:

  • Nutrient-dense foods
  • A few essential kitchen tools
  • Basic meal approaches rather than complicated recipes
  • Using convenience products wisely
  • Avoiding too many changes at once

For some additional practical guidance, I recommend the tips found at Autoimmune Wellness: 5 Ways to Keep It Simple on the AIP 

4. Kitchen Tools

Many people ask about AIP-friendly kitchen tools. Here are my top resources:

I’m honored to have been included in this tour back in July 2018 — you can check out my kitchen here!

5. The Best AIP Meal Planning App

Stay motivated and on track with “Real Plans,” the meal planning app designed specifically for AIP. Learn more in my review or sign up directly. Subscribers to my AIP Recipe Collection Newsletter receive 40% off! Sign up for that here.

6. Motivation to Get Started

The AIP Manifesto is a quick, empowering read summarizing 20 core principles to help you feel confident and motivated on your AIP journey.

7. Motivation to Keep Going

Sign up for my monthly newsletter to receive seasonal recipe round-ups, inspiration, and exclusive AIP lifestyle content — perfect for staying on track and feeling supported. It’s FREE!

8. Digging Deeper

If you’re hungry for more information, want to refine your approach, looking to dive deeper into AIP strategies, or in need of back-up assistance to troubleshoot what you’re experiencing , check out Start Here Part 3: Digging Deeper & Troubleshooting for advanced tips, do’s and don’ts, and practical guidance.