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.”

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, News

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, News

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 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

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.

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.

FAQ

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 AIP Storefronts on Amazon – 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.

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.

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).

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. Collagen – 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!

FAQ, News

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 specialty 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 – but it’s not the end of the world if you can’t afford it), meal plan (check out the best app for those on a healing AIP diet – click here for my review of the RealPlans app – it’ll help you schedule leftovers and choose recipes using minimal ingredients), batch cook and/or cook extras for left overs and avoid food waste. If you have a small yard or a balcony you can even consider growing some of your own food (leafy greens like lettuce, kale, chard and herbs are easy to grow in the smallest of spaces).

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!

Want to try meal-planning but not sure where to start? Try this 10-day meal plan challenge for FREE!

Like a good book? Check out “Dinner for a Dollar” – an 11-step system that will help transform your food life. It’ll slash the amount of time, money and energy you spend preparing nutritious, delicious, whole food – even when you’re on an allergy friendly-diet. Buy it on Amazon in my AIP Storefronts – USA / Canada / UK

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

FAQ, News

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!

FAQ, News

Feeding Your Kids (and Family) AIP

While I’m not a parent, I can appreciate that feeding your kids AIP could be quite a challenge, especially since they’re likely already accustomed to the brightly colored, artificially flavored, sugar-laden main-stream foods like Kraft Dinner, frozen pizzas and Fruit Loops! Heck – you might even have a challenge feeding your “big” kids (aka teens and husbands) an AIP diet for the same reasons!

Unfortunately there’s no guaranteed, “silver-bullet” available, it’s going to take some trial and error to make the transition, but the good news is that it is possible!

Shhh … No One Needs to Know!

If you’re here, I’m assuming you’re dealing with autoimmune disease, chronic fatigue and the like. You know how difficult it is to be exhausted, feeling like you’re shackled to the kitchen prepping food. Compound that with picky eaters in the family or kids that you’re trying to transition to a clean diet and you’re probably going bonkers … am I right!?

My top tip – NO ONE NEEDS TO KNOW IT’S AIP (Paleo / Whole30 or what ever healing diet you’re using)! Before you started on the AIP, did you feel it necessary to tell your family about all the ingredients you put in the meal you were presenting? I’m pretty sure the answer is “no!”

I find that as soon as you label anything as being out of the ordinary, you will meet with resistance.

I’ve seen it happen with my extended family – if you tell them something’s gluten free or AIP they simply decline. However, if they were to eat it without knowing, they’d probably never realize it was anything “special” – and trust me, I’ve tested this theory!

Always remember, it’s not AIP Food … it’s just real food! Will every dish be a hit? No … but just make your meals, make no fuss and adjust where you need to.

I’m providing additional resources for getting your family on board with the AIP below, so don’t miss out on those for more tips and suggestions.

You Eat What You See

As you’re setting up your kitchen, clearing out your pantry and just generally trying to set yourself and your family up for success (check out my article Prepping Your Kitchen & Pantry for the AIP), remember this tip! Keeping healthy options readily available on counters or at the front of the fridge or pantry means they’re more likely to get eaten – you and your family eat what you see!

Making sure your fruits and veggies are washed when you bring them home from the grocery store really helps, but you can take it one step further and pre-chop and/or peel veggies and fruit so they’re easy to grab and go when you’re feeling a little snackish. Granted, this works better with some options than others, but there are an abundance of tips, tricks and hacks on the Internet to help set you up for success. Some examples would be to cut up celery and carrot sticks and store them submersed in water in mason jars, be sure to you peel or slice an orange and put it in an air-tight container to take it along for work or school snacks – something that’s already cut open is not only easier to snack on, it’s also going to spoil, so you’ll be more apt to consume it rather than just taking that apple or orange for it’s daily trip to the office/school!

Another tip is to have a few simple-to-prep snack ideas in mind for when you need to whip something up. Don’t miss my AIP Snack Guide.

Nutrient Density & Food Familiarity

I’m not gonna lie, there are some things that you’re likely to have a little more trouble with, (yes, I’m talking about liver and offal), but again, you don’t have to tell your family everything! You’re allowed to hide “gross” foods from your kids, and even yourself, in order to ensure you’re eating a more nutrient dense diet. You’ll find many recipes in the AIP Recipe Collection Facebook page that are named “hidden veggie” or “hidden liver” or something similar.

Here’s a little fun-fact: Did you know that liver is a flavor enhancer?!

What we’re talking about here is called “food familiarity,” and there’s actual science behind it (Dr. Ballantyne talks about this in her Therapeutic Approach Masterclass)! Familiar flavors and textures in dishes we’re used to eating work in our favor as we incorporate small amounts of “less popular” foods. Things like a hidden liver meatloaf, meat balls or burgers are a great starting point as we transition to healthier choices on the AIP.

If you’re having trouble incorporating liver in your diet, try this starter recipe from Dr. Ballantyne – 50/50/50 Burgers – she says her girls even ASK for these burgers, and I personally love them for breakfast (the liver definitely enhances the flavor) – they’re even delicious cold! Or, try my Blueberry TigerNut Muffins with Hidden Liver – I eat them almost every day – you’d never know there was liver in them!

Another important note is that different kinds of liver have different flavor profiles, butchering processes/practices effect the taste of meat, as do different breeds of cattle, pork, chicken and so on … so you might have to try a few different kinds before you find something you and your family really enjoy.

Positive Association

Another trick to getting your family on board as you transition to your new AIP diet is the use of positive association.

As an adult, we start liking and enjoying healthier foods when we feel the positive results – it’s hard not to enjoy something if it makes us feel better and it gives us more energy!

For kids, it’s going to be a little different – they won’t necessarily realize that food can make them feel better, though some of them are pretty in-tune to their bodies (my nephew knows that pasta sauce makes him feel yucky, I’m willing to bet that tomatoes are likely not his friend). It’s a good idea to start a tracking journal on behalf of your children – food/mood/poop journals are what we use for ourselves during the elimination stage, so it makes sense we’d do this for our AIP kiddos too. As a parent, being aware of changes to energy levels, moods, etc… will help you determine what’s right and what’s less than ideal for your family.

Your best approach is to ensure mealtime is enjoyable – avoid making it all about the new food you “have to eat” – no one ever enjoys being forced to eat something. Obviously there may be some bargaining that takes place to get your kiddos to at least try those new foods that you can’t disguise, but try to keep it up-beat. Make sure meal times are relaxed and try to stay focused on the positive things going on in their life and yours. Use it as a time for communication and kindness – learn about what happened during their day, keep them distracted to a degree, and talk about something fun you can do together after your meal. Positive social dynamics at mealtime will help attach positive association food… and it will get easier.

Get the Family on Board

While Dr. Amy Myers’ AIP diet varies slightly from that of Dr. Ballantyne, she offers some good advice in this article that you might want to check out –6 Tips for Getting Your Family on Board With the AIP. I also recommend these articles from Autoimmune Wellness – How to Inspire Health in Your Home & Getting Your Child On Board With Dietary Changes

I also highly recommend you listen to the Autoimmune Simplified episode called Family Nutrition with Autoimmune, where Dr. Alison Danby speaks with Nutritionist Vanessa Bond whose daughter has a very rare autoimmune condition – the advice offered in the podcast is truly exceptional. Included below is a link to Vanessa’s Facebook Group called “The Autoimmune Family” – don’t miss it.

Pregnancy, Breastfeeding, Babies & Kids

Since I frequently get questions in our Facebook Group for “kid-friendly” AIP meals, I understand that getting enough nutrients into them can be tricky, I’ve compiled this additional list of resources that I hope will help save you some frustrations.

NOTE: NOT all of the information below is specifically about AIP, but it is about Paleo (of which the AIP is a modified version as you know). Use caution when determining what foods to include/exclude where this is discussed and above all, consult a professional healthcare practitioner.

Facebook Group – The Autoimmune Family with Vanessa Bond

Facebook Support Group – AIP in Pregnancy & Breastfeeding

Paleo Leap – Cave Babies: Raising Happy, Healthy Paleo Kids
This article has some links to other web-pages and some specific information about nutrients.

Robb Wolf – Feeding Kids Paleo
Includes a FREE Guide Book if you sign up for his newsletter when you land on his page.

Positive Parenting Solutions – 8 Strategies for Picky Eaters
This isn’t just Paleo or AIP, but the tips can be applied.

Grazed & Enthused – Real Food Baby: How We Introduced Solids

Looking for Kid-Friendly AIP Recipes & Conveniences?

Familiarity is a kid’s best friend – so try to keep it as “normal” as possible.

The first option that comes to mind when I think about convenience food for kids and toddlers is Serenity Kids – click to find out why I’m so excited about these products.

Lovebird Cereals are another must-have! It’s the cleanest cereal on the market, takes you back to childhood, and they give-back to childhood cancer research. Click the link for a discount, my review and a round up of recipes you can make with it.

I also recommend that you try using the search function over in our Facebook Group – try searching “kid friendly” “snack” “brown bag” or the particular dish you’re looking for … like “mac n cheese” or “shepherd’s pie” or “veggie poppers” or “nuggets” or even “baby food” if you’ve got a toddler!

Check out our Food Sourcing page where you’ll find links to my Categorized AIP Amazon Storefronts for Canada, UK and USA. I also have a specific AIP Amazon.com Storefront Section for AIP & Paleo Kids. You’ll probably find my AIP Snack Guide handy too!

SAVE with coupons from our affiliates – grab the current codes here.

FAQ

Refined Sugar, Artificial Sweeteners & Natural Sugars

What are appropriate sweeteners for the AIP?

Feeling a little confused and overwhelmed by this topic? I’m not surprised!

Being a refined sugar-free diet, many initially believe they’ll be fine using sweeteners they see promoted in other diets. Unfortunately, this is not the case, as non-nutritive sweeteners like Xylitol, Erythritol, Swerve and even Monk Fruit and Stevia can actually be detrimental to gut health – they increase the permeability of the gut either directly by damaging the cells that form the gut barrier or indirectly, by feeding the wrong kinds of microorganisms which stimulates intestinal inflammation.

Natural sugars, like nutrient-dense honey and blackstrap molasses are actually superfoods and beneficial to the microbiome! Sweet! (Read More about Molasses Here). But before you do the happy dance there’s a but (there’s always a but) … ALL natural sugars should still only be consumed in moderation. Why? Because whether it’s a nutrient-dense or non-nutritive sweetener, our bodies still recognize all forms of sweeteners as sugar and will react in a similar way. So even if we’re using an AIP friendly sweetener (in tea or cooking or sweet treats) we need to do so in MODERATION!

Great – question answered, but what’s considered “moderation”? Dr. Sarah Ballantyne’s The Autoimmune Protocol answers that question for us – “…all natural sugars should only be consumed in moderation, keeping intake to less than 10% total calories.”

Quick List:

I’ll be sweet to you (pun intended) and give you a quick run down of the best options for the AIP: Honey, Maple Syrup, Unsulphured Black Strap Molasses, Dates, Date Syrup, Coconut Sugar, Maple Sugar and Coconut Nectar (not to be mistaken with the more savory product called Coconut Aminos which also contains coconut nectar).

In all cases – ensure you’re using the REAL DEAL – pure, unadulterated products – 100% natural – no “natural flavors” – organic if possible – unpasteurized where applicable.

Learn More:

If you want to read a few quick articles online about this topic specifically, take a look here. The first two articles are by Dr. Ballantyne and specifically talk about sweeteners and the Paleo diet (of which the AIP is a modified version as you know), but these are still full of great information and detail that applies.

Sugars and Sweetener FAQ
Artificial Sweeteners – Is it Paleo? – Splenda, Erythritol, Stevia and Low Caorie Sweeteners including Monk Fruit
How Does Sugar Fit Into a Healthy Diet?
Where Do Natural Sugars Fit In On A Healing Diet?
The Trouble with Stevia
Stevia is NOT a Good Sweetener for the AIP