Confused About Fruit on the AIP?

Since we avoid refined sugar and sweeteners on the AIP (read more about that here), is fruit allowed?

In the beginning you may have a recommendation from your AIP Coach, Nutritionist or Functional Medicine Practitioner to avoid fruit (and you should always follow your medical professional’s advice), but for the most part it’s not forbidden on the AIP – yay!

It’s actually important that we make sure we’re eating enough of the right fresh fruits, because they contain plenty of nutrients! Think hydration, fiber and good carbohydrates folks.

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

– Read the full article on AutoimmuneWellness.com

If seeds aren’t allowed during the elimination stage, what about fruit with seeds in or on them, like kiwi, strawberries, blueberries, etc? Autoimmune Wellness says that fruits with seeds are elimination-phase legal and they provide the following information in their post about tricky ingredients:

“Foods like berries, kiwis, watermelon, pomegranate, cucumber, zucchini, and even bananas or plantains are not a problem, mainly because we don’t really chew these seeds.”

“… if you aren’t experiencing obvious improvement using AIP, you might consider these small seeds.”

“For a host of complex reasons, very sensitive individuals might consider this with even the consumption of very small seeds, like those found in the above mentioned foods, if they are having trouble improving their health on the protocol.”

– Read the full article on AutoimmuneWellness.com

What about dried fruit? As you might have guessed, dried fruit is VERY high in sugars (not to mention many commercially produced options contain added sugars or non-compliant oils and preservatives we need to watch for – for compliant options, shop here), and it should be consumed in extreme moderation as an occasional treat or as part of a desert or as a sweetener in a recipe (some folks will add a date to a veggie smoothie to add some natural sweetness).

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

– Mickey Trescott of Autoimmune Wellness

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

I’ve compiled some reliable references for you below so that you can dive in and learn more about fruit on the AIP.

References:

F ruit and the Autoimmune Protocol– Mickey Trescott, Autoimmune Wellness

I’m Confused About Fruit on the AIP – Could You Explain? – Dr. Sarah Ballantyne, The Paleo Mom

Why Fruit is a Good Source of Carbohydrates– Dr. Sarah Ballantyne, The Paleo Mom

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.

Disclaimer: On the topic of dried fruit, treats and desserts, this feels like an appropriate place to add this message. I often get folks criticizing me in my searchable AIP Recipe Collection Facebook Group because you’ll find a LOT of recipes with dried fruit and sweet treats (especially around seasonal holidays) – yep – I’m guilty! Guilty of providing LOTS of options so you have a variety to choose from when you have a special occasion or need an indulgence. The disclaimer in the group’s pinned post reminds members that all sweets and treats are to be consumed in moderation – so, please don’t judge me for providing options – it’s always up to you to make the food choices that are right for you.

FAQ

On The Go & Travelling on the AIP

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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.”

Conveniences:

If you’re living in the USA and you’re road-tripping or 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 (they have some very tasty free-dried AIP stews, soups, instant no-oatmeal, meat bars, etc.), Serenity Kids food pouches make great snacks for kids AND adults, my AIP Amazon Storefronts (I’ve got discount codes for you – visit the Coupons page).

You can find more ideas and discounts in my AIP Snack Guide – click here, and be sure to check out my AIP Amazon Storefronts too – you’ll find snacks, pantry items and sustainable living options for your travels, like stainless steel bento box sets, electric lunch boxes and so much more! Shop Here: USA / Canada / UK

Self-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, Booking.com and Cottage Rentals have 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.

I’ve also found a very helpful group on Facebook that you may want to consult for some details and suggestions on various destinations – Allergy Travel Groups helped me a lot when it came to taking food on the plane for International travels, and they’re helpful for lots of suggestions!

Looking for more articles and tips?

Dining Out on the AIP
Surviving Social Life on the AIP
AIP in an Emergency – Tips for Power Outages & Natural Disasters – Might help campers too!

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:

Airplane Travel on AIP

AIP Road Trip
Podcast: The World is a Big and Beautiful Place

Miscellaneous Sources:

Navigating a Cruise on the AIP
How to Eat Healthy While Travelling on a Restricted Diet

Recipes:

You guessed it, try our searchable Facebook Group – click these quick links for #onthego #travel #snacks to get started. Sign up here, and try searching for specific recipes such as fat bombs, muffins, meatballs, jerky, granola, etc. You’ll even find campfire bananas, s’mores and more – The options are endless!

FAQ

What is Batch Cooking & Meal Planning?

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.

For detailed posts about freezer cooking and batch cooking, check out Mickey Trescott’s AIP Freezer Cooking Guide, and Batch Cooking 101 – she’s my go-to on the topic if you want some great tips and tutorials. You’ll also enjoy the post by Angie Alt, Time Management in the Kitchen. These great extra tips and tricks will help you even more and be applied within your RealPlans app… You honestly can’t help but be winning at the AIP by pairing this combo!

FAQ

Bone Broth 101

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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.

Bone Broth FAQs

The first article I wanted to share with you is excellent, but there seems to be some issues with the website, so I’ll provide a link to these Bone Broth FAQs an note the Whole9Life.com as my source but include the details below so we don’t lose the valuable information!

What kind of nutritional benefits does bone broth offer?
Bone broth is a source of minerals, like calcium, phosphorus, magnesium, and potassium, in forms that your body can easily absorb. It’s also rich in glycine and proline, amino acids not found in significant amounts in muscle meat (the vast majority of the meat we consume). It also contains chondroitin sulfate and glucosamine, the compounds sold as supplements to reduce inflammation, arthritis, and joint pain. Finally, “soup bones” include collagen, a protein found in connective tissue of vertebrate animals, which is abundant in bone, marrow, cartilage, tendons, and ligaments. (The breakdown of collagen in bone broths is what produces gelatin.)
What are the benefits of consuming a properly prepared bone broth?
Proline and glycine are important for a healthy gut and digestion, muscle repair and growth, a balanced nervous system, and strong immune system. In fact, a study of chicken broth conducted by the University of Nebraska Medical Center found that the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and improved digestion. (There’s a reason your mom always made you chicken soup when you were sick.)The gelatin in bone broth can help to heal a leaky gut, which may be of specific benefit those with inflammatory or autoimmune disorders. These compounds also reduce joint pain, reduce inflammation, prevent bone loss, and build healthy skin, hair, and nails.
Can I just buy broth from the grocery store?
Nope. Broth (often labelled “stock”) from the grocery store relies on high temperature, fast-cooking techniques, which result in a watered down, non-gelling liquid, so you’re missing out on some of the benefits of a gelatin-rich broth. In addition, unnatural additives (like MSG) and flavors are often added. If you just need a small amount for a recipe, store-bought stuff will do, but if you’re interested in the healing properties of bone broth, you have to make it yourself.
Where do I get bones?
Your local butcher, a local farm (ask around at the farmers market), a friendly hunter, your local health food store (if they have a meat department). You can also save the bones if you roast a whole chicken, turkey, duck, or goose.
What kind of bones should I use?
You can use bones from just about any animal—beef, veal, lamb, bison or buffalo, venison, chicken, duck, goose, turkey, or pork. Get a variety of bones—ask for marrow bones, oxtail, and “soup bones.” Make sure you include some larger bones like knuckles, or feet (like chicken feet), which will contain more cartilage, and therefore more collagen. You can even mix and match bones in the same batch of broth—some beef, some lamb, some chicken—but know that will change the flavor. (Most folks prefer to stick to one animal source at once.)
Do I have to get grass-fed or pastured bones, or organic bones?
You should. The animals have to be healthy to impart the maximum health benefit to you, and factory-farmed animals are the furthest thing from healthy. (And we don’t want to encourage more purchasing of factory-farmed animals.) Do your best to seek out pastured chicken or 100% grass-fed beef bones from a local source.
Do I have to skim the fat?
Only if you want to. Feel free to drink your broth as-is, but if you prefer a broth with less fat (as we do), then follow these instructions: After you’re done cooking, remove your broth from the heat, and run it through a strainer as usual. Then let your broth sit in the fridge for several hours, until the fat rises to the top and hardens. Scrape off the fat with a spoon, and your broth is ready to go. We think skimming off most of the fat is more important if you’re using bones from animals that are conventionally raised.
What kind of things can I add to my broth to help with the flavour?
Here is a list of vegetables, herbs, and spices you could add. Feel free to mix and match, or invent your own recipe.
- Onion
- Green onion
- Leek
- Carrot
- Garlic
- Celery
- Salt
- Pepper / Whole peppercorns / Red pepper flakes
- Parsley
- Bay leaf
- Rosemary
- Thyme
- Sage
- Ginger
- Avoid using broccoli, turnip peels, cabbage, Brussels sprouts, collard greens as they will make your broth bitter.
TIP: Mickey Trescott of Autoimmune Wellness recommends NOT adding anything at all to your broth by way of herbs, spices, veggies or salt. She’s a purist cook/former chef and she likes to keep her broth basic during cooking since she’ll use it in many dishes. If you want to “spice up” your flavours, she recommends doing it later in the cooking stage so that your broth does not become bitter.

If you’re having success and like how your broth tastes when you do add veggies, herbs, etc. during cooking … you do you!

I personally keep veggie scraps and freeze them in a bag until I’m ready to make broth – then I toss them in the pot so nothing goes to waste!
Why do you add vinegar to the broth?
Adding an acid (like lemon juice or vinegar) will help to extract minerals from the bones. Use a mild-flavored vinegar, like apple cider or rice wine, as white vinegar may taste too harsh in a mellow broth.
Should I roast my bones first?
You can—roasting will impart a rich flavor and color to your broth—but you don’t have to. If you choose to roast your bones first, place them in a pan in an oven set to 350 degrees, and roast for one hour before continuing with your favorite broth recipe.
Why does my broth look so jiggly?
That’s the gelatin—when cool, it makes your broth look a little like meat Jell-O. No worries—just heat it gently on the stovetop and it will return to a liquid state.
My broth doesn’t look jiggly – why didn’t it gel?
This article from the Healthy Home Economist lists five reasons your broth didn’t gel, but in our experience, it’s generally one of two reasons. First, you might not be using enough bones (or enough of the right type), or you simply might have added too much water. Bones with more visible cartilage will yield more gelatin. Another common reason is that the broth was not cooked for long enough. The remedy? Set your crockpot or burner to the lowest heat setting and just let it go for at least 8 hours (poultry) or 12 hours (beef)—if not longer. Less than that will likely not draw enough gelatin into the stock from the bones. A good rule of thumb: the larger the bones, the longer you’ll want to cook it.
Can you reuse bones for another broth?
You sure can—Paul Jaminet of The Perfect Health Diet says you can reuse bones to make multiple batches of broth until the bones go soft. (Make sure you use fresh vegetables, herbs, and spices each time, though.)
What’s the longest you can leave bone broth to cook?
Chicken bones can cook for 24 hours, beef bones can cook for up to 48 hours.
What do I do with my broth?
We like to drink a mug of it, just like you would coffee or tea. In fact, a warm cup of broth is a great way to start your morning—try drinking 8 ounces a day, every day. Of course, you can use it in recipes wherever it calls for broth or stock, or turn it into a base for your favorite soup.
How long will broth keep in the refrigerator and freezer?
Keep broth in the fridge for no longer than 3-4 days. It should keep in the freezer for up to a year.
How should I store frozen bone broth?
For an easy addition of small amounts of broth to recipes, store some in an ice cube tray in the freezer. One cube is about an ounce, so recipes that call for 1/4 cup of broth would take 2 cubes, 1/2 a cup is 4 cubes, etc. You can store larger amounts in glass mason jars, but be sure to let the broth cool down before transferring to glass. Finally, make sure you leave enough space in a glass container for the frozen broth to expand—otherwise, the glass could break.
You can also read my article here – Food Storage Basics)

More Resources

What Is Bone Broth & What Are The Benefits?
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 & Sourcing

Chicken Bone Broth
Fish Bone Broth
Beef Broth (Lamb can be used too)
Instant Pot Bone Broth
Instant Pot Beef Bone Broth (my favorite – I follow the same recipe for chicken as well)
Veggie Bone Broth

For More Bone Broth Recipes and ways to use it (soups, stews, smoothies and more) please use the group search function in my AIP Recipe Collection Facebook Group.

Where do you get your bones? Quality matters! Be sure to buy the best quality bones you can afford (organic, grass-fed, antibiotic and hormone free)

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! (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.)

More Bone Broth on Amazon – USA / Canada / UK

FAQ, News

Kicking the Coffee Habit

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 not eliminated because of the caffeine

Coffee is a seed and is therefore eliminated in the early stages of the protocol along with other seeds

There are other options that many enjoy – so don’t despair

Below are the best resources I’ve compiled on the topic so you won’t bee too overwhelmed, but I’m also about to make life REALLY easy for you!

The BEST Coffee Substitute We’ve Ever Met!

I’ll be honest, I’ve never been a coffee drinker – it’s too hard on my tummy – so this was one hurdle I never had to overcome on my AIP journey! My hubby however is a bit of a coffee snob, and any time I try to get him off the stuff it’s met with a flat NO-WAY, NOT HAPPENING! You see, he’s tried lots of the old coffee alternatives that never came close to tasting like coffee, so he’s pretty closed minded about it all.

That said, I’m happy to introduce you to a product that passes my coffee snob’s standards – Sip Herbals Coffee Substitute! It’s honestly the closest thing to coffee we’ve ever tried and members of my private AIP Recipe Collection FB Group concur.

All four flavors (regular, mocha, salted caramel and dirty chai – and seasonal offerings) are AIP elimination stage compliant, organic, non-GMO and caffeine free! I’m so excited about this product that as soon as I tried it, I knew I had to partner with them. Visit my partner’s shop for complete details and enjoy a 10% discount off EVERY order you place with my exclusive discount code “AIP10” – click here to shop.

Wait, what? Caffeine free … I hear you saying it … you need your caffeine boost! If that’s the case, check out the amazing option below.

Meet Matcha!

Need another reason beyond your AIP healing journey to switch to matcha? Check out the differences between tea and coffee’s caffeine kick.

Tea Caffeine is a time-released energy source. The caffeine in tea binds to catechins, creating a larger compound that takes longer to break down in your body. This means that tea caffeine is actually released in microdoses of 4-6 hours vs. coffee, which is an intense jolt that quickly fades. (Compare this with coffee, which gives you an intense jolt that quickly fades, often leaving you jittery with craving-inducing cortisol spikes – aka stress response and inflammation – yikes!)
Tea Caffeine is tempered by tea’s natural calming agent, l-theanine, that works on your brain waves to help you stay alert, chill and focused. Even those who are sensitive to caffeine’s effects might find that l-theanine helps smooth out any of the rough edges.
There’s evidence that the polyphenols in quality tea can improve your gut microbiome – and we all need that on the AIP!

IMPORTANT NOTE: Not all matcha and tea is created equal!

I encourage you to read more about Tea on the AIP (by clicking here), more about Matcha and Green Tea (by clicking here) and more about Why I Choose Pique Tea (by clicking here) – it’s the TOP quality tea option for a healthy AIP Lifestyle. ♥

Learn more about Pique Tea on their website – click here – you’ll find additional testimonials from health experts there as well.

Pique is my FAVORITE matcha! The flavor is exceptional and I enjoy it as an easy Matcha Green Tea Latte made with additive-free coconut milk and a little honey – YUM!

Will I Ever Enjoy Coffee Again?

First, let me start by saying that coffee is a stage one reintroduction when you’re using the core AIP elimination diet, so it can be one of the first things you try to add back in. Can I get a “woot woot!?”

Before you get too excited, there are definitely some cons when it comes to coffee and those faced with autoimmune disease and gut issues.

Did you know?

Coffee can have a pro-inflammatory effect for those with autoimmune issues
Sadly, coffee is a dirty crop, meaning that many beans are cross-contaminated with gluten and can contain mold and mycotoxins
Coffee consumption has been linked to diseases like RA, type 1 Diabetes, Hashimoto’s, and celiac disease. If you have GERD (gastro-esophageal reflux disease), and are dealing with acid reflux you may to avoid coffee indefinitely
Finally, caffeine in coffee can irritate sensitive digestive systems and worsen symptoms. It can cause heart palpations, increase anxiety, and mess with your hormones by spiking cortisol. All that trickles down to disrupted sleep which is essential to health and healing

Resources

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 my AIP Amazon Storefronts – USA / Canada / UK

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.

FAQ

What About Tea on the AIP?

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Tea for Two?

There’s been some confusion around tea and caffeine and the AIP, so let’s clear things up, shall we?

According to Autoimmune Wellness in their article “What’s IN and What’s OUT on AIP? Answers to Tricky Foods“ (click the link to read the whole article):

Caffeinated Tea (Green or Black)

AIP is a coffee-free, but not a caffeine-free protocol. Green and black teas can be consumed, but due to the caffeine it’s generally advised to drink them earlier in the day and in moderation. It is also important to read labels carefully, as many teas have soy lecithin or other additives (or toxins) that are avoided on AIP. If adrenal fatigue is part of your health picture, you’ll want to work to eliminate caffeine entirely.

VERDICT: Caffeinated teas are elimination-phase legal.

Rooibos Tea — Again, rooibos is part of the larger legume family, but gets a pass. In this case, we only consume the leaves. It should be noted that, like carob, it is recommended to consume rooibos tea in moderation.

VERDICT: Rooibos tea is elimination-phase legal.

What About The Caffeine?

If this makes no sense to you because we have to give up coffee on the AIP, you’re likely thinking that coffee is given up because of its caffeine content – am I right? Well, it’s time to clear that misconception up too! Coffee is eliminated because it is a seed, not because of the caffeine, so be sure to read more about that in my post “Kicking the Coffee Habit,” and in Dr. Sarah Ballantyne’s – The Autoimmune Protocol – the guidebook EVERY AIP-er should own!

Still Confused?

If you’re still a little overwhelmed by all this, the best bet is to stick to true herbal teas that are derived from leaves or flowers instead of seeds and pods – think peppermint, chamomile, spearmint, lavender, etc. Ginger is a great option if it’s truly made from ginger and not flavors – in fact, quality and ingredients are important, so keep reading!

There are several recipes to make your own herbal teas from scratch (not difficult at all) posted in our Facebook Group – just try the search feature there – search tea or herbal tea.

What Brands Are Best?

As mentioned above you’ll need to watch ingredient lists, and you’ll want to search for the best clean brands of tea on the market. It’s difficult for me to include a list for you as companies can change their products at any given time, but I try to keep my AIP Amazon Storefronts upto date – USA / Canada / UK

Pique Tea is a very well respected brand that prides themselves on the highest quality teas – you can read my post about Pique Tea here and how it fits into your AIP healing journey, or shop directly with our affiliate link by clicking here.

As always, the onus is on you to do a little research so you avoid GMO products and pesticide laden products – some use cornstarch in their bags and some contain soy and “natural” or artificial flavors – these are ingredients to stay clear of! Watch for certified organic products and check for sneaky non AIP ingredients and spices.

FAQ

Chocolate – Friend or Foe?

Chocolate – a topic near and dear to my chocolate-covered heart.

For some, giving up coffee would be tough, for me, it was chocolate. Thankfully, I didn’t have to part with it forever — and maybe that bit of hope will be enough to get you through the AIP elimination stage too!

Things to Remember:

The AIP Core Elimination phase isn’t forever — reintroductions are part of the process, so take your time, but remember: for the love of chocolate, learn the AIP rules!!
Not everyone reacts to chocolate the same way! While dark chocolate is often hailed as a health food, some people (like me) react very badly to it. Strangely, I’m okay with chocolates that have a lower cacao content. Go figure! That brings me to my second point: AIP is meant to be personalized. Work carefully and intentionally toward reintroductions when the time comes, and make sure your AIP journey is truly customized to your body’s needs.

Modified AIP Elimination Option:

In January 2024, a Modified version of the AIP elimination phase was introduced. This optional modification allows for the inclusion of certain foods, including chocolate, during the elimination stage.

While this might sound like a tempting option, I encourage you to consider starting with the full Core Elimination phase if it’s accessible to you. Doing so will give you a solid baseline to track your body’s reactions to foods, and provide your body with the time it needs to rest and recover before you reintroduce any foods.

That said, choosing between the Core or Modified elimination phases depends largely on your individual health needs. If you have digestive issues or compromised gut health, the Core Elimination phase may be a better starting point. Always consult with your healthcare practitioner to determine the best approach for you.

For more information about the Modified AIP, click here. To learn about the differences between Core and Modified AIP, click here.

Chocolate – Friend or Foe?

According to the Paleo Mom, there’s no scientific evidence linking nut or seed consumption to autoimmunity. However, they’re on the AIP “no-no” list because they can be difficult to digest, and digestive issues are common for those with autoimmune conditions.

So, if you’re following AIP, eliminate cocoa for at least 30 days (or anywhere from 30-90 days depending on your unique journey). After that, try reintroducing it to see if it’s something your body tolerates. And if you’re missing the taste of chocolate during that period, carob can be a helpful AIP alternative! But remember… this doesn’t mean you should go CRAZY with chocolate after those days are up, folks!

I highly recommend reading more about chocolate in this must-read article by Eileen Laird over at Phoenix Helix, “Chocolate – Friend or Foe?” [click here]. It takes a deep dive into whether chocolate is beneficial or harmful within healing diets like AIP.

IMPORTANT: Not all chocolate is created equal. When you’re ready to reintroduce, this article will guide you on selecting the best options. And of course, as always, moderation is the key to keeping your body happy and healthy.

The Alternative

Life without chocolate doesn’t have to be all that bad. Let me introduce you to the best alternative — one I’ve grown to absolutely love: Carob!

I can already hear the nay-sayers, but trust me — I remember carob bars from my childhood, and let’s just say they didn’t leave a great impression. But real carob is nothing like that! When you use it right, I think you’ll come to love it too. It’s delicious! In fact, I’ve even chosen carob over reintroduced cocoa in some recipes!

If you’re in the elimination phase of AIP, or if chocolate doesn’t sit well with you, toasted carob is a great option! Seriously, it’s not so bad — I’ve found amazing carob recipes that I regularly serve to non-AIP folks, and they have no idea they’re not eating chocolate!

You’ll find lots of great carob recipes in our Facebook Group – just use the search function in the group and enjoy your carob in moderation.

Looking for quality carob or cocoa and cacao if you’re started reintroductions? Visit our Food Sourcing page for these and so much more!

FAQ

Gelatin vs. Collagen

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Gelatin vs. Collagen – what’s the difference!?

If you’re just starting out on the AIP you might be a little confused by all the talk of collagen and gelatin … and wait … what about hydrolyzed collagen, collagen hydrolysate and collagen peptides! Oh my!

And then there’s additional confusion when some product names are less than straight forward. One example of this is the often recommended brand called Great Lakes Gelatin Co. – but they carry BOTH gelatin AND collagen – so their label can be a little confusing which in turn causes some recipe creators to accidentally link to the wrong product for purchase online (I hate it when that happens!)

So indulge me and let’s geek out a little so we’re all armed and know exactly which product to use when.

What’s The Difference Between Collagen & Gelatin?

The easiest way to remember the difference … Gelatin GELS and Collagen does not – easy-peasy, right!?

The more scientific explanation is this:

Glossary of Terms:

Gelatin – collagen is the protein found in animal bones and the connective tissue around the bones. Gelatin is what you get when you cook collagen. Grandma’s feel good chicken broth came from cooking the bones and turning the collagen into gelatin.

Hydrolyzed Collagen is simply collagen that is bathed in enzymes, which breaks the protein down into smaller pieces, giving it a lower molecular weight and making it easier for the body to absorb and digest. Hydrolyzed Collagen has the highest bioavailability of any form of collagen.

Collagen Hydrolysate – the exact same thing as Hydrolyzed Collagen…because scientist like words that begin with hydro???

Collagen Peptides – basically the same as Hydrolyzed Collagen, which is of course the same as Collagen Hydrolysate. Collagen Peptides are used to denote that the Collagen is made up of shorter chain amino acids, which is what you get once you pass the collagen through the hydrolysate process – the enzymatic bath.

Back to the easy stuff ….

The major difference is how you consume them. In a nutshell, gelatin gels – collagen does not – so you choose your product based on how you’re trying to use it / what you’re trying to accomplish.

Gelatin is usually only soluble in hot liquids and is typically used for things that jiggle – think AIP Jello, marshmallows, gummies and gelatin egg substitutes (read more about egg replacements here). Collagen on the other hand will dissolve in hot or cold mixtures, making it ideal for use in beverages, smoothies, soup, sauces and even baked goods (it’ll also help you up your protein content, keep reading).

Both are almost completely odorless and flavorless, so you can add them easily to beverages without effecting the taste. This is important when it comes to a question that I get asked ALL-THE-TIME – “What Protein Powder Can I Use on the AIP?” – You can read my post on that as well – click here.

When it comes to the health benefits, gelatin and collagen contain the same amino acid profile and both are easily absorbed, so your body is getting the same nutrients no matter which you choose.

On a healing diet, collagen and gelatin are important for a variety of reasons:

Balances gut hormones
Supports healing of intestinal lining
Improves arthritis, general bone and joint health
BONUS – Improves the elasticity of skin, reduces roughness and the appearance of aging
BONUS – Improves hair and nails

Want the complete 411 on Collagen and Your Health? Check out this amazing article from my partners at Perfect Supplements – click here.

Are There Any Substitutes?

I get SO many questions about making substitutions in AIP cooking and baking that I’ve written a full post on it – you can check it out by clicking here.

There really is no cut and dried answer as you learn from my post, BUT I’ll cover a couple of basics here as they pertain specifically to gelatin and collagen.

Typically when I get questions about gelatin or collagen substitutes its because someone is sensitive to beef or pork, or they’re trying to do the AIP as a vegetarian or vegan (please read more about the AIP and vegetarianism/veganism here).

If this is the case for you, there are a couple of limited options – but options none-the-less! You can find collagen derived from sea vegetables and you can use Agar Agar powder or flakes (also derived form sea vegetables) in place of gelatin! (Read more about how to use Agar Agar in my post about egg replacements.)

Check out my Amazon storefronts (USA, Canada & UK) to find these products!

What About Bone Broth?

What about bone broth, what’s the difference between bone broth, collagen and gelatin?

Bone broth is actually considered a whole food – it contains both collagen and gelatin and a whole host of other healing ingredients, including: bone marrow, hyaluronic acid, chondroitin sulfate, calcium, phosphorus, magnesium, and potassium.

Bone broth is made from, you guessed it, bones (plus perhaps chicken feet, joint tissue, and cartilage if you’re doing it right). Bone broth does not contain skin/hides or meat. Collagen and gelatin, on the other hand, are made from animal hides, which results in a different collagen profile and overall nutrient content.

In general, collagen and gelatin are considered supplements and would be used in addition to bone broth on your healing diet.

What Brand Do You Recommend?

There are several great brands that I’ve personally tried and would recommend. If you can’t find the following, what you want to look for is a quality product that indicates it comes from grass-fed, pasture raised cows or pigs (if we were talking about gelatin, that would rule out the well-known store brand, Knox – it just doesn’t make the cut). For those who can’t tolerate beef or pork you might want to consider a quality marine collagen that’s wild-caught and non-GMO – this is actually a great option for everyone – it’s very nutrient dense (it doesn’t however come in a gelatin form – see the information about agar above).

Perfect Supplements carries a fantastic line up of products, including Grass-Fed and Pasture Raised Bovine Collagen and Gelatin, powdered bone broth (LOVE IT!) liver powder and capsules (these helped me through my worst nutritional crisis), coconut oil and so much more. They also carry a lot of quality supplement brands I personally trust.

Where to buy: You can shop direct here at Perfect Supplements (Save 10% with code “AIP10”)
Shopping Tip: You will save 20% when you purchase 3 or more Perfect Brand products and 25% when you purchase 6 or more Perfect Brand products – PLUS you can double dip and get an additional 10% off with my code above!

Autoimmune Health & Nutrition carries carries plain grass-fed collagen, plain protein powder with added veg and some fun flavors for adding to smoothies and more!

Where to buy: You can find their products on Amazon – click here and be sure to shop for the option without stevia

Vital Proteins has a HUGE line up of products – NOT all are AIP compliant, but it’s a brand you can trust – just watch the labels and stick to basic products (no added vitamins as these are usually synthetic and often not compliant).

Where to buy: You can find them on Amazon (be sure to watch ingredient lists – you’re looking for plain product with no flavors or additives)

Great Lakes Gelatin Co. offers a simple line of quality products – Grass-Fed and Pasture Raised Collagen and Gelatin. They used to offer Porcine (pork) Collagen as well but that seems to have disappeared recently. A WARNING about shopping this brand – the name of the company has the word “gelatin” in it, so you’ll need to watch you choose the right product – the green package is collagen and the orange package is gelatin.
Where to buy: This brand is pretty readily available in health food stores, quality grocers, in my Amazon storefronts (USA, Canada & UK).

Take Me To The Recipes!

Ready to start incorporating collagen and gelatin into your daily AIP healing journey? Use the search feature in our Facebook Group for recipes like: smoothies, gummies, Jello, marshmallows and more. Simply try searching the group for collagen or gelatin – you’ll be surprised what comes up!

FAQ

Coconut 101

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When you first start out on the AIP it might feel like every recipe contains coconut in one iteration or another. So, what’s the deal? Is it compliant? Is it a nut? Why do so many people seem to be sensitive to it? And what if I’m sensitive to it? To debunk on the confusion on the topic, here’s a little Coconut 101 for you.

What’s The Deal With Coconut?

First of all, coconut is not a nut, it’s a “drupe,” and it does not seem to have the same reactive properties of tree nuts. That said, however, always check with your doctor or allergist if you have a tree nut allergy.

While coconut has many amazing health benefits and lots of beauty uses, it may not be for everyone. As with all foods and ingredients you consume on the AIP, I highly recommend you keep track of what you consume and any reactions/sensitivities you may experience. It is never advisable to consume anything that you body reacts negatively to, no matter how “healthy” that food may be in general. While I won’t go into the details behind sensitivities to coconut, in general, it contains high amounts of inulin fiber and is considered a food high in FODMAPs – highly fermentable and can cause problems for those with digestive issues or bacterial overgrowth.

If you experience coconut sensitivity, it can also sometimes be an issue of overconsumption (too much over time or too much of one thing at one time – I’ve experienced this with coconut milk). It also may be a case of being sensitive to one product and not another – for example some react to coconut milk but not coconut flour or coconut oil or coconut sugar or coconut aminos, etc.. So, be mindful not to completely write off coconut products as they do appear in a lot of recipes. If you are reactive and need to stay away from coconut, don’t despair! While it feels like EVERY recipe on the AIP has coconut in it, that’s simply because your brain is now focusing on something you can’t have. My AIP Recipe Collection Facebook Group at the time of writing this has over 800 coconut free recipes posted and it’s growing every week – click here to join us.

Coconut Ingredients

Since a LOT of AIP recipes call for a variety of ingredients derived from the mighty coconut, it’s a good idea to familiarize yourself with them and their uses so you don’t get confused along the way – I’ll admit, it can get confusing sometimes!

Below are descriptions of the many coconut products on the market. Note that when you see an ingredient name below showing in green, this is a linked the product online at Amazon.com (USA) to help make things simple for you. If you’re in the USA, Canada or the UK I have separate AIP Shops set up for you on Amazon – everything is categorized and YES – there’s a coconut section – click the appropriate country link to be redirected.

Coconut Milk/Cream

Before we dive into this one, first let me be clear, whenever we’re talking about coconut milk on the AIP it’s to be additive free – water and coconut only as ingredients. That rules out all of the “coconut beverages” you see in the supermarket refrigerator department and even some of the shelf-stable options – most of these “beverages” are full of ingredients you can’t pronounce, gums and emulsifiers.

So, which brand of coconut milk do I recommend? That has to be one of the biggest questions in the AIP world! The best advice I can give for choosing coconut milk is that it should contain NOTHING but coconut and water – no other additives or ingredients. BEWARE, while a brand of coconut milk may claim to be “organic” that does not indicate it’s additive free – it could very well contain emulsifiers like guar gum, xantham gum or other additives which can harm the gut microbiome, which is why these are to be avoided on the autoimmune protocol … so always watch those ingredient lists folks!

While I will try to keep this list of AIP compliant coconut milk and cream up to date, be sure to double check the ingredients before you buy, because sometimes companies change their ingredients. (The links below are for Amazon USA – click the appropriate link here for your area – there are more available than what you see below – USA, Canada or the UK)

COCONUT MILK:

Aroy-D – in the Tetra Pack only! While this one is the MOST recommended by AIP recipe creators, REALLY watch this one – they’ve been suspect for a while and SOME of their products are cropping up that are NOT compliant)
Natural Value
Native Forest
Trader Joe’s
Cha’s is a great one in Canada

COCONUT CREAM:

Aroy-D
Let’s Do Organic
Trader Joe’s
Cha’s is a great one in Canada

COCONUT MILK POWDER:

With all of the additives showing up in coconut milk these days, coconut milk powder may be a better, safer and easier option – watch labels on this one – some are quite simply dehydrated coconut milk while others contain additives.

Coconut Milk Powder

DIY COCONUT MILK RECIPES:

Coconut milk is quite simply coconut meat blended with water and strained, so it’s easy to make yourself. DIY coconut milk is also the best way to ensure your coconut milk is compliant, so if you have time, why not give it a try!

Milk Options for the AIP
Creamy Coconut Milk
Homemade Coconut Milk

Cream / Creamed Coconut / Coconut Butter or Manna

Coconut Cream vs. Creamed Coconut – this is one that can be confusing in some recipes. Occasionally recipe creators refer to the ingredient by the wrong term, so be careful and consider the purpose/use in the recipe.

Coconut Cream – This is the fraction from coconut milk that separates out when a can of coconut milk without emulsifiers is allowed to sit still or is refrigerated for a while (TIP – I keep a can of coconut milk in the fridge so that when a recipe calls for coconut cream I have a can at the ready – the cream separates better when cold). The cream rises to the top and separates from the milk. It’s different from coconut butter because it’s been strained and contains no coconut fiber, so it’s not as thick as a butter.

Coconut Butter, Manna, and Cream Concentrate/Creamed Coconut are the same thing and can be used interchangeably. These coconut products are the result of dried coconut meat being ground into a very fine pulp resulting in a buttery texture. It can be used in place of nut butters and is often used in AIP baked goods and icing or frosting.

Penny Pincher Note: Creamed coconut concentrate is typically less expensive to buy than the butter or manna. The beauty of creamed coconut is that it usually comes in smaller packets and therefore can be easier to use The small plastic packet is easily warmed in a bowl of water and you massage it to usable consistency (I find coconut butter to be a real pain in the butt to get it mixed properly and it never stays that way – typically it comes in a jar and is solidified – the upper translucent layer being oil and the lower opaque layer being coconut meat – you will need to warm it and mix thoroughly before use. So, don’t be fooled if you get a jar and think it’s just coconut oil – I thought it was when I first bought it because it was in a dark jar and I didn’t know it was separated … silly me!).

This is the brand I use (Grace) – it’s nothing but creamed coconut as the ingredient and it’s easy to find – even in stores like Walmart. If you’re having trouble finding it – try the international foods section – it’s often used in Indian dishes.

You can also make your own, but note that it will never be quite as smooth as a commercially produced option. you will also need to make sure you have a very powerful food processor and keep an eye on it because you could burn out your motor. You can find recipes for DIY Coconut Butter in my AIP Recipe Collection Facebook Group.

Coconut Milk Yogurt/Kefir

Coconut yogurt and kefir are similar in nature – both start with coconut milk and go through a fermentation process – one with probiotics or yogurt starter and the other with kefir starter grains. Coconut kefir is thinner in consistency than yogurt.

At its simplest, coconut yogurt, or coconut milk yogurt, should have basically two ingredients: full fat coconut milk, and active probiotics. While you may be fortunate enough to find an AIP compliant coconut yogurt on the market, more often than not, you’ll need to make your own (you can find recipes for making your own in the AIP Recipe Collection Facebook Group, but from what I’m told it can be tricky – so TRY THIS fool-proof recipe). Some folks suggest that making your own coconut milk yogurt is most successful if you use a yogurt maker, while others suggest an Instant Pot (most of the latest models have a yogurt setting, so watch for that) – be sure to read the various reviews in the group before you decide which method you feel is best for you. At minimum however, you will require probiotic capsules (be mindful that not all probiotics are suitable for everyone – consult your natural practitioner to ensure you’re using what’s right for you) or a recipe may call for a non-dairy yogurt starter culture.

IMPORTANT NOTE: As with all things fermented, despite the “super-food” status they’ve been granted, they are NOT for everyone! Those dealing with certain digestive issues, mold implications, SIBO, Candida, etc. may do best to avoid these all together (at least for a time).

Coconut Oil

Coconut oil is the pure fat from the meat of the coconut and comes in several different varieties based on which processing method was used to extract it. The two basic varieties you’ll run into are refined and virgin – I personally choose virgin (unrefined), as I don’t mind the coco-nutty flavor. If you don’t care for the flavor, you might want to try refined – you can read up on the differences here – Should we choose Virgin or Refined?

Coconut Aminos

Coconut aminos are made from the sap of coconut trees and is the most common replacement for soy sauce in AIP recipes. I use this brand.

Coconut Flakes/Shreds/Chips

Shredded, Flaked, and Chipped coconut are all made from the dried meat of a coconut. You’ll find these ingredients commonly called for in AIP baked goods, granola, to make coconut butter or coconut milk, or simply eaten as a snack or garnish.

Coconut Flour

Coconut flour is commonly used in AIP baking and is simply dried coconut meat that’s been finely ground, still having the fiber intact. The fiber in coconut flour makes if extremely absorbent and in turn it makes baked goods very dry, meaning you really need to stick to AIP baking recipes and not try making untested substitutions.

Coconut Vinegar

Coconut vinegar is made by fermenting coconut water or coconut sap. It has a slightly milder taste than apple cider vinegar and can be used in AIP cooking and things like salad dressings and marinades.

Coconut Water

Coconut water is the liquid, or water, drained out of a fresh, young coconut and it contains carbohydrates and electrolytes, has a low sugar and high nutrient content which makes it a great replacement for sports drinks or just staying hydrated when you’re on the AIP.

Coconut Nectar/Crystals/Sugar

Coconut nectar, crystals and sugar are all natural sweeteners derived from coconuts. Natural or not, sugars are sugars and we need to use these in moderation on our AIP healing journey. You can learn more about natural sweeteners in our dedicated post – click here.

FAQ

Coconut Oil: Virgin vs. Refined

Does It Matter if We Choose Virgin or Refined Coconut Oil?

I’ve found that some don’t like to use coconut oil in their AIP cooking and baking because it adds “coconut” flavor to their dish. While I don’t mind it, I know that it could be a factor in some of the things we make. That said, some prefer refined coconut oil because it’s flavorless.

When I first learned about flavorless coconut oil I immediately rejected it, because what kind of voodoo has to take place to make coconut oil flavorless? I figured for a certainty that it wouldn’t be AIP compliant and therefore avoided it like the plague.

As it turns out, this is not necessarily the case, but you do need to educate yourself so you are sure to buy only the best products that are indeed AIP compliant. Read more in the resources below.

Virgin vs. Refined Coconut Oil – 5 Things You Need to Know – This article is written by Nutiva, a reputable brand (note that their coconut oil with butter flavor is not AIP compliant).

Coconut Oil is AMAZING, But Only If You Buy the Right Kind: Here’s What to Look For – This is a SHORT version that explains the differences

What Type of Coconut Oil is Best? How to Choose a Coconut Oil – This INDEPTH version will tell you EVERYTHING you want to know about coconut oil, which is best and how to use it.