,

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 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 enjoy!

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.

Coffee vs. Matcha infographicMeet 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!

Sun Goddess Matcha Green Tea, Pique Tea, Coupon Code, AIP Recipe Collection

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!

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 our affiliate shop – visit Fully Healthy (formerly Shop AIP) and try the search feature, or try 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.

What About Tea on the AIP?

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

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?

Immune Supporting Pique Tea, Coupon Code, AIP Recipe CollectionAs 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 trust the brands that our affiliate shop carries – check out the offerings at Fully Healthy (formerly Shop AIP) by clicking here. 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 and SAVE 5% OFF EVERY Order with Coupon Code: AIP5.

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.

 

Chocolate – Friend or Foe?

Chocolate – this is 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 give it up for long, and maybe that bit of hope will be enough to get you through too!

Things to Remember:

  • AIP is not meant to be a life-long restriction – that means reintroductions come with time … so for the love of chocolate, learn the AIP rules!!
  • Not all people react the same to all chocolate! Dark chocolate has been all the health-rage for awhile now, but some people (like me) react VERY BADLY on dark chocolate, but I’m okay with lower cacao content chocolates! GO FIGURE! And that is my 2nd point – AIP is meant to be PERSONALIZED! So for the love of every food you love, work properly and carefully toward reintroductions when the time comes and from the beginning work at PERSONALIZING your AIP Diet.

Chocolate – Friend or Foe?

According to the Paleo Mom, there is no scientific connection between nut/seed consumption and autoimmunity. However, they’re part of the autoimmune protocol list of foods to avoid because they can be difficult to digest, and people with autoimmunity usually have digestive problems.
Therefore, if you’re following the AIP, eliminate cocoa for a minimum of XX days, and then reintroduce to see if it’s a safe food for you to eat. During the XX-day elimination, if you’re missing the taste of chocolate, carob is an AIP alternative (I say “XX” days, because everyone’s journey will be different).

NOTE: This doesn’t mean go CRAZY after XX days people!! READ THE FULL ARTICLE – Chocolate – Friend or Foe – here, and find out how many days minimum you should eliminate it, and find out if Chocolate Good is or Bad For You? Also, learn how to choose the best product if you do choose to consume it. And of course … MODERATION is always the key!

The Alternative

Life without chocolate doesn’t have to be that bad.  Let me introduce you to the best alternatives – one I’ve quite grown to love – Carob!! 

I hear the nay-sayers now, so trust me when I tell you that I remember carob bars from when I was a kid, and they were horrible – REAL carob is not like that! If you’re using it right, I think you’ll learn to love it too – it’s delish! I’ve even chosen it over reintroduced cocoa in many recipes!

If you’re in the elimination stage of the AIP or you’ve found you react to chocolate or have any difficulty with it at all, opt for toasted carob! It’s really not so bad!  I’ve found some amazing carob recipes that I serve regularly to non-AIPers 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!

Gelatin vs. Collagen

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

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 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.

Gelatin is typically 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 that here). Collagen on the other hand will dissolve in hot or cold mixtures, making it idea for use in beverages, smoothies, soup, sauces and even baked goods. 

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 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 Knox – just FYI, it 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.
 
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 shop direct here at Autoimmune H&N (Save 10% with code “AIPRecipe”)
 
Vital Proteins is a brand recommended by Dr. Sarah Ballantyne – so much so that she even partnered with them to come up with a Collagen Veggie Blend that’s probably the closest thing you’ll come to an AIP Protein Powder. Not only does it give you your dose of collagen, it adds 11 fruits and vegetables (and yes, you can taste them)! UNFORTUNATELY, the product appears to have been discontinued, so if you happen to see it, grab some! 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). Their compliant offerings include Dr. Ballantyne’s Collagen Veggie Blend, Beef Collagen, Marine Collagen, Beef Gelatin, Liver Capsules and Bone Broth Powder which is very convenient and so delicious!
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)
 
Bare Bones is another highly recommended brand in the AIP community. Initially their offerings only included shelf-stable bone broth, but they’ve expanded and added grass-feed beef collagen to their line up. Unfortunately, the company has since changed many of their broth recipes to include ingredients that are not AIP elimination stage compliant, so you’ll need to wait for some reintroductions before you try most of those – but they are delicious and very handy!
Where to buy:  You can shop direct here at BareBones.com (Be sure to grab a coupon code from our coupons page.)
 
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) and of course at Fully Healthy (formerly Shop AIP). (SAVE 10% OFF your first order with CODE: AIPRecipe)

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!

Coconut 101

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

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. You can also find many coconut products in our affiliate shop, Fully Healthy (formerly Shop AIP), and enjoy a 10% savings off your first order with our exclusive group coupon code: AIPRecipe – Click to Shop Here. 

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.

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.

AIP Protein Powder

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

What Protein Powder Does Everyone Recommend?

I have a theory about why this question comes up ALL THE TIME … Since so many people struggle to wrap their heads around breakfast on the AIP, they tend to think of smoothies as an easy AIP fallback and then they delve desperately into trying to find a compliant protein powder so they feel full longer or because it’s easier … sound familiar?

I’ll make two points on this:

#1 – AIP breakfasts really need to be more nutrient dense, and most smoothies folks make are heavy on fruit, low on fiber and not nearly as nutrient-dense as they need to be – so we need to start thinking outside the traditional breakfast box. Now, I’m not saying you can’t enjoy smoothies … you just need to be smoothie savvy! There are lots of ways to make them nutrient-dense, so be sure to try searching my Facebook Group for smoothie and breakfast recipes – there are so many super simple options! Check out my veggie-dense smoothie recipes: Pumpkin Spice Protein Smoothie   /   Matcha Veggie Energy Smoothie

#2 – It’s VERY difficult if not impossible to find a good, AIP elimination stage compliant protein powder in regular stores, and it’s hard to know which online options are the real deal! Sadly, the ones that do pop up from time to time typically get bad reviews and disappear quickly from the market. Thankfully there’s finally an amazing option!

AIP Protein Powder!

I’m thrilled to announce that as of July 2022 Autoimmune Health & Nutrition has 5 AIP Compliant Protein Powders that actually taste great – you can find them in my affiliate shop, Fully Healthy (formerly Shop AIP) – click here (Be sure to use coupon code AIPRecipe for 10% off your first order) – OR – Buy direct from my affiiates at Autoimmune Health & Nutrition and save 10% off every order with coupon code AIP10 – click here to shop.

What Collagen Brand Do You Recommend?

There are several great brands that I’ve personally tried and would recommend. Autoimmune Health & Nutrition carries plain grass-fed collagen and plain protein powder with added veg – not just fun flavors).
 
If you can’t find any of my recommendations near you, 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 Knox – just FYI, it doesn’t make the cut). For those who can’t tolerate beef or pork you might want t 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.
 
Vital Proteins is a brand recommended by Dr. Sarah Ballantyne – so much so that she even partnered with them to come up with a Collagen Veggie Blend. Unfortunately as of August 2020 this product appears to have been discontinued and Dr. Ballantyne is not longer partnering with them.  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 (unfortunately, even the larger canister of beef collagen now has additives that we need to avoid on the AIP – but the smaller canister at present is still clean). Their compliant offerings include Dr. Ballantyne’s Collagen Veggie Blend (if you can find it somewhere), Beef Collagen, Marine Collagen, Beef Gelatin, Liver Capsules and Bone Broth Powder which is very convenient and so delicious!
Where to buy:  You can find many of their products on Amazon (be mindful that not all of their products are AIP compliant).
 
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
 
Bare Bones is another highly recommended brand in the AIP community. Initially their offerings only included shelf-stable bone broth, but they’ve expanded and added grass-feed beef collagen to their line up. Unfortunately, the company has changed many of their broth recipes to include ingredients that are not AIP elimination stage compliant, so you’ll need to wait for some reintroductions before you try most of those – but they are delicious and so handy!
Where to buy:  You can shop direct here at BareBones.com (Be sure to grab a coupon code from our coupons page.)
 
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 and of course at Fully Healthy (formerly Shop AIP). (Be sure to use coupon code AIPRecipe for 10% off your first order – coupons page.)
 
Be sure to check out my AIP Amazon Storefronts for more brands … occasionally I am adding more options that may be more economical
 

What About Plant Based Protein Powder?

This is another big question that I get all the time. Unfortunately, for the most part the plant based powders are not elimination stage compliant – they typically contain soy or pea protein. If you’ve moved on to reintroductions, there are some good clean options out there. Watch the labels carefully and you may find some that are quite good.  I’ve added a few to the reintroductions/paleo section of my Amazon storefronts – you can find those by clicking here.

What’s The Difference Between Collagen & Gelatin?

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.

Check out my full post on Gelatin vs. Collage – click here.

Take Me To The Recipes!

Looking for ways to incorporate collagen and gelatin into your daily AIP healing journey? Use the search feature in my 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!

AIP on a Budget

Is it possible to do the AIP on a budget?

I won’t lie, it’s a challenge and you have to choose your battles when you’re doing the AIP and trying to stick to a budget.

My number one piece of advice for all things AIP … KEEP IT SIMPLE!

Don’t try to get fancy with complicated AIP Recipes, baking treats and using unfamiliar ingredients.

Since there are already great articles on this topic I won’t reinvent the wheel, but in a nutshell concentrate on simple meat and veggies with a focus on nutrient density. Prioritize (choose organic ingredients for the worst offenders – click here for the EWG dirty dozen and clean fifteen food list), meal plan (check out the best app for that – click here – it’ll help you schedule leftovers and choose recipes using minimal ingredients), batch cook and avoid wasting ingredients by using crafty, delicious recipes.

Want to delve deeper into the topic? Check out the following resources and learn that budgetary restrictions really don’t need to cramp your style on the AIP.

Looking for AIP ingredients?  Visit our Food Sourcing page for reliable AIP shops. Looking to save money? … of course you are! Grab some coupons here!

Great Resources from Autoimmune Wellness

Part I: Three Tips for Eating AIP on a Budget 
Part II: Five More Tips for Eating AIP on a Budget
Part III: Budgeting Tips for the AIP
Accessible AIP: When a Healing Diet Isn’t in Your Budget
AIP is a Plant-Based Protocol
Sourcing AIP Food 101 – Favorite tips for sourcing the highest quality ingredients for the best price
Food Storage Basics – Tips so you don’t waste precious AIP ingredients
PODCAST:  Food Budgeting & Prioritizing

Other Resources

5 Ways to Save Money on the AIP

 

Dining Out on the AIP

Can I Eat Out While I’m On The AIP?

That’s a popular question and one that’s not really easily answered.  During the initial elimination stage of the AIP I’d have to say this is going to be a very big challenge – probably not a risk worth taking in my opinion.

However, as you heal and as you successfully reintroduce foods to your diet this will become a little easier BUT it’s going to take some preparation, and it’s generally not recommended that you involve a restaurant to give a reintroduction a try.

If you’re interested in venturing back out to restaurants while on the AIP diet, it won’t be easy … it takes a lot of understanding, research and communication to ensure you’re getting what you need. Consider some of the following advice from the experts…..

Safely Dining out on AIP or with Food Allergies

5 Tips for Dining Out Paleo Style (includes suggestions for the AIP)

Eating Out When Following Paleo or AIP: Tips, Tricks, Questions to Ask and What To Do If It Goes Wrong!

RESTRICTED: Restaurant Survival Guide for Special Diets

100% Paleo Restaurants – This list of recommended restaurants just keeps growing!

Surviving Social Life on the AIP

Surviving social life on the AIP can be tricky … sorry … there’s no coconut-sugar coating this one.

Figuring out what’s safe to eat and how to politely convey your needs can be downright challenging. But having food allergies or intolerances doesn’t mean you have to miss out on the fun – or good food! 

The first thing I want you to remember is that you’re not alone! Secondly, let me assure you that you don’t need to miss out or feel like a burden! There are so many tips and tricks on how you too can survive the holidays … or any other celebration or invitation where your AIP Lifestyle might be “challenged!” You’ve got this!

Preparation is Key!

Failing to Plan is Planning to Fail
Never were truer words spoken than these
… especially for those on the AIP!

Okay, let’s get this party started!

Know Your Why!

Take some time now to remind yourself what your WHY is … WHY are you on the AIP … WHY do you want to feel better? Having a firm resolve, or “WHY” in mind as you head into the season of temptation will help you to navigate the pitfalls with more resolve for sticking to your healthy intentions. You might also want to check out this book by Kelly McGonigal – “The Willpower Instinct – How Self-Control Works, Why It Matters and What You Can Do To Get More Of It.”

Communicate With the Host & Be a Good Guest

Right along with preparation goes communication! If you’ve been invited out the first feeling is typically excitement, quickly followed by a wash of fear and panic … but I’ve got you boo!

If you’ve been invited to an event at someone’s house you’ll need to communicate your food allergy or intolerance – it’s a must! Don’t be embarrassed or sheepish about it, food intolerances or avoidances are NOT unusual these days, BUT many people may be unfamiliar with exactly how to accommodate your needs and unintentionally “gluten” you or incorporate an ingredient that isn’t idea for your dietary needs – so communicate well and be a good guest. 

Asking ahead of time what is on the menu and explaining exactly what you need to avoid can go a long way to helping both you and your host feel more comfortable.

It’s always a good idea to bring a dish or two that you know you can eat and that everyone will enjoy. Desserts on the AIP can be especially tricky, so opting for fresh fruit is a great way to go – it’s one of my favorite things to take to someone’s house as it won’t out-shine the meal and most people enjoy something light and refreshing.

If you need some recipe ideas, be sure to join my searchable Facebook Group!

Just Eat Real Food

I say this a lot, but the best bet for those with food sensitivities and allergies is to focus on the basics rather than having to dive in and scour ingredient lists to determine if something is safe for your needs or not. Opting for fresh or cook veggies, meat, salad and fresh fruit are typically good options, but you need to be mindful of seasonings too (see below). If you’re ever unsure what’s in a dish, politely pass on the option and if need be simply mention you have food sensitivities and need to be extra mindful – that is typically enough to help avoid any hurt feelings from whomever made the dish. Remember, eating food you’re uncertain of isn’t worth the risk of triggering your allergy or intolerance and feeling downright rotten for days afterwards – your body will thank you for watching out for it.

Know What It’s Swimming In

If you’ve been on the AIP for any length of time, you know that watching the ingredients on seasonings, sauces, marinades and dressings is essential. Gluten, refined sugars, soy, eggs and dairy lurk everywhere! 

Obviously you wouldn’t ask or expect the host to cater to your every need and check all of their spices and condiments so they suit your needs, but there’s no harm in asking that they “hold” the marinades and sauces in your case by keeping a portion of meat, veggies and salad aside for you. Offer to bring a homemade salad dressing that everyone can enjoy and maybe a sauce to add flavor to your unmarinated/unseasoned meat and veg.

Don’t Show Up Hungry

Studies show that we make poor food choices when we’re hungry or tired, so be sure to get a good night’s rest and eat well-balanced meals before the big event – you’ll be less likely to be tempted into indulge in something you shouldn’t.

Bring Back-Up

If you know options will be limited for snacks, appetizers and the main course, be sure to slip some AIP options in your pocket or purse that will travel well – things like AIP meat bars, packets of coconut butter, coconut chips, dried fruit or fat bombs will help keep your blood sugar stable – check out my big round up of snack options here – there are lots of premade options and coupons to help you get through. 

Cheers! 

One big question I get from new AIPers is, “what can I drink?” This can be an even bigger concern during the holidays or at social events, but let me assure you, you don’t have to feel out of place – there are lots of tasty options – you’re not stuck drinking water for the rest of your days! 

Sparkling water with frozen blueberries is actually my favorite, but there are dozens of recipes for AIP mocktails and hot beverages posted in my searchable Facebook Group – be sure to check it out. 

If you’ve always been a social drinker and are having a hard time in social situations where alcohol is on offer, I’ve dedicated a whole post about to the topic – “Do I Really Need To Give Up Alcohol?” – click here.

Can I Cheat … Just This Once?

This question comes up a LOT … especially during the holiday season! Because it’s a FAQ, you guessed it, I have a post for that – check it out here.

Gave In To Temptation or Accidentally Ate Something Non-Compliant?

Don’t freak out! What ever you do, DO NOT stress about it! The effect of stress on the body can be worse than the actual item you ate (unless of course you’re actually allergic to the ingredient). Trust me, everyone slips up from time to time, whether intentionally or by accident. Now is the time to show self-compassion, be kind to yourself and move on. Be sure to drink plenty of water and enjoy a cup of ginger or peppermint tea to help your tummy. Over the next days, be sure to focus on nutrient density and gut healing foods like bone broth and soups that are gentle on digestion. Get plenty of rest and listen to you body.

You can read more in my FAQ Post – “Glutened?” 

Looking for tummy taming recipes – click this handy link to the search result for that in my AIP Recipe Collection Facebook Group (you can also search there for “tummy tamer” or “under the weather”).

More Advice & Tips

How to Really Eat AIP – Top tip from Angie Alt – “Don’t Be Weird!” This post is perfect to consider before you hit the holiday season – don’t let FFFEF stand in your way!

Navigating The Holidays & Social Situations on a Healing Diet – Some of the best advice I’ve read about the topic – by Mickey Trescott.

Maintain Your Social Energy This Holiday Season – This one includes how to prepare your “Elevator Speech” – so you don’t have to be weird about your AIP lifestyle!

You Don’t Have to Apologize for Changing Your Diet – This is a very practical and helpful article that will help you prepare your mind for how to deal with the skepticism of friends and family.

15 Tips for a Healthy Holiday Season