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 plan in place for guaranteed success – it’s going to take some trial and error to make the transition, but the good news is that I can share some suggestions!

Shhh … No One Needs to Know!

My top tip – NO ONE NEEDS TO KNOW IT’S AIP! 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 find as soon as you put a label on anything out of the ordinary you will meet with resistance.

I see this with my extended family all the time!  If you tell them something’s gluten free or AIP they simply decline. 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! Just remember, it’s not AIP Food … it’s just food!

Nutrient Density & Food Familiarity

Granted, 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. 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.

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

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 – 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, and 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 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, so tomatoes are likely not his friend). Your best approach is to ensure mealtime 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 Autoimmune Nutrition & Families, where Dr. Alison Danby (the doctor that helped me on my road to wellness) speaks with Nutritionist Vanessa Bond about dealing with autoimmune disease and family nutrition – her daughter has a very rare autoimmune condition and 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.

Mark’s Daily Apple – Raising Your Kids on Primal Foods (Plus Mealtime Strategies for Picky Eaters)

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 (plus get a discount).

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 and be sure to check out Paleo On The Go – they even carry an AIP version of Pop Tarts and Pizza Pops! 

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

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!

While I’ve already said this numerous times throughout the contents of this site, I’ll say it again, my #1 recommendation will ALWAYS be Dr. Sarah Ballantyne’s The Autoimmune Protocol book, which is the most comprehensive resource for the AIP – what’s allowed and what’s not and why, food lists and more, so grab a copy here – it’s downloadable immediately and it’s something I even keep on my phone so I can search the PDF on the fly if I’m uncertain about an ingredient.

In the meantime though, let’s cover some basics …

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

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Best Bacon for AIP

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

What Kind of Bacon is Best on the AIP?

When I first started AIP I was a little shocked my how many recipes seemed to call for bacon.  While I’m a bacon lover, finding a fully AIP compliant bacon can be a little tricky, so I often get questions about recommended brands or what to look for on labels.

Tips For Buying AIP Compliant Bacon:

  1. Watch out for nightshades! Some bacon contains nightshades in the form of spices (like pepper and paprika).
  2. Watch out for preservatives and additives! Most brands contain sodium phosphates, sodium erythorbate or sodium ascorbate which we avoid on the AIP.
  3. Nitrates/Nitrites are the reason we worry about our bacon ingredients. Most forms of nitrates/nitrites are basically preservatives and they can be artificial (cured) or natural (in the form of sea salt or celery juice (uncured)). Natural forms of nitrates/nitrites like celery juice are okay.
  4. Antibiotic Free & Humanely Raised! You are what your food eats … so this is important! Most pigs are raised in horrible conditions and eat lots of grain and soy and are injected frequently with growth hormones and antibiotics. Watch your labels for “free-from” and “humanely raised” designations.
  5. Dextrose – Many varieties of bacon add sugar in the form of dextrose – you don’t want that! Brands using honey or maple syrup are a-okay!
  6. What about sugar-cured bacon? It’s important to understand sugar’s role in the curing process so you don’t get confused when reading labels. Sugar’s role in the bacon curing process is to feed beneficial bacteria. In a quality sugar-free, sugar-cured bacon, there’s usually no sugar left by the time it hits your plate and the label will read 0 grams of sugar. So then, if the bacon was cured naturally using sugar, lists 0 grams of sugar and contains no artificial ingredients or spices beyond salt, you’re fine.

IDEALLY you want to find bacon that contains only: pork, water, salt, celery juice and possibly other AIP compliant seasonings (check your food lists if you need to verify ingredients).

Where to Buy AIP Complaint Bacon:

  • USA Residents can order Pork OR Beef AIP compliant bacon from our affiliates US Wellness Meats. (Grab a coupon below)
  • ButcherBox is another source for quality meats – watch for their FREE Bacon for life offer that pops up a couple of times a year. Shop here from the USA only at this time.
  • Paleo On The Go carries AIP compliant pork bacon for those in the USA. Click here to shop. (Grab a coupon below)
  • Amazon in the USA stocks Pederson’s brand and you can find it in my AIP Amazon Storefronts in the “Amazon Grocery” category
  • For my fellow Canadians, I wish there was better news – it’s downright hard to find fully AIP compliant bacon here. I would start with your local WholeFoods – they typically carry quality products and you can find Pederson’s brand at some locations. Another option is to try your local butcher for their own bacon (but you’ll have to ask all of the hard questions about ingredients and processes. The following is a fully save option…

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

The Other Option – Make Your Own!

Yup – believe it or not, it’s quite easy to make your own bacon! There were a few different methods online but one of the AIP bloggers seems to have taken her site down (such a shame, she had so many great recipes), so now we’re down to just a couple at the moment.  Feel free to email me if you have a great AIP compliant DIY Bacon Recipe – I’d love to share it! 

Bacon – Cured Pork Belly (ensure curing salt is compliant and omit pepper unless you’ve reintroduced) – Primal Palate
Homeade Uncured Bacon – The Unskilled Cavewoman

Bacon

Baked Bacon

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Take the mess out of bacon prep ... bake it!

Ingredients

  • AIP Compliant Bacon Slices

Instructions

  1. Preheat or Don't Preheat your oven to 400 degrees Fahrenheit (it doesn't really matter - both methods work just fine)
  2. Line a baking tray with parchment paper
  3. Place bacon slices side-by-side on the baking tray
  4. Cook for 18 to 20 minutes or until bacon reaches your desired level of crispness
  5. Remove the tray from the oven and transfer bacon to a paper towel-lined plate
  6. Save the bacon fat in a glass storage container for future use
© AIPRecipeCollection.com

Seafood and the AIP

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How Important is Seafood on the AIP?

Discussion about fish and sustainable seafood often comes up in my AIP Recipe Collection Facebook Group.  What kind of tuna should I use?  Is tilapia okay?  How much should I eat? Is it possible to eat too much seafood? I heard mercury is a concern with seafood, should I avoid it on the AIP? 

Dr. Ballantyne actually addresses these questions it in her 2019 Therapeutic Approach Masterclass (sorry, this program is not currently available), and I was extremely impressed by the simplicity of her answers and advice. I’ll try to do it justice and summarize it succinctly:

  1. Seafood is extremely nutrient dense and the beneficial nutrients FAR outweigh any “risks.”
  2. Farmed or wild-caught? Obviously, wild-caught is preferred (it contains more nutrients and Omega-3’s than farmed), but if farmed is the best you can do, it’s still an excellent, affordable option. She stated that even Tilapia, which is the worst fish for the ratio of Omega-3’s to 6’s, is still better than eating beef when it comes to the nutrients we need to detoxify. It’s also easier on digestion.
  3. Seafood is higher in Omega-3’s than meat like chicken, beef and pork, which are higher in Omega-6’s. Consuming a diet heavily concentrated on meat like chicken, beef and pork actually means you need to add more than the recommended weekly servings of seafood to off-set the Omega ratio … so just eat more seafood!
  4. Recommended Servings – Fish – 3 times per week minimum AND Shellfish – 1-2 times per week minimum AND Sea Vegetables – 1 time per week minimum (think seaweed salad or nori wrapped sushi – read more about the benefits of sea vegetables here ).
  5. Sea Vegetables are not created equally. Dr. Ballantyne does not classify spirulina and chlorella in this class but indicated that we should concentrate on wakami, nori, kambu kelp and arami, typically dried and from sources, and it’s best to choose brands that do heavy metal testing (I’ve collected a few suggestion here).
  6. With nutrient sufficiency being our goal, it’s interesting to know that Dr. Ballantyne admitted consuming the recommended servings of seafood and a diet rich in a diverse variety of vegetables (a pescatarian diet) could be enough to reach nutrient sufficiency WITHOUT ever having to eat the food everyone dreads … LIVER!
  7. Selenium trumps mercury. As long as there is more selenium content in a fish than mercury (which is usually the case – the exception being TOP predators like shark, whale and swordfish) there’s nothing for us to worry about. Additionally, selenium binds mercury and other toxins and helps remove them from your body, so consuming selenium rich seafood plays a very important role in achieving nutrient sufficiency.
  8. Radiation (from Fukishima) in seafood is also a non-issue in Dr. Ballantyne’s opinion unless it’s caught within a 100 mile radius of the Fukishima disaster site. She claims you get more radiation from cross-country air travel than you would from the small amounts of radiation found in the seafood we consume.

Get your guide to becoming a “Nutrivore” – Click Here!

Since I originally wrote this post, Dr. Ballantyne has added the following article on her website:
“The Importance of Fish in our Diet” (click here for a very detailed dive into the topic), 
AND her new website “Nutrivore” provides more research AND nutrient rankings on a variety of seafood options: 
click here to read “Seafood” on her Nutrivore website.

Reliable Seafood Sources:

ButcherBox also carries quality, sustainable salmon, scallops and lobster – click here.
Locally sourced, frozen seafood is available from truLOCAL in Canada – click here.
Frozen Seafood is available from US Wellness Meats – click here for the USA.
Canned and Packaged Seafood is available from our affiliates at Fully Healthy (formerly Shop AIP – click here to shop..

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

Dive Into the Details:

Since I see no reason to re-write well-written and thoroughly researched articles, I’ll simply refer you to a few of the sources I’ve personally found helpful. 
5 Reasons Why Concerns About Mercury in Fish Are Misguided – Dr. Chris Kresser
Does Healthy Sustainable Seafood Exist – Eileen Baird of Phoenix Helix
Farm Raised vs. Wild Caught: Which is Best? – Dr. Amy Myers 
The Truth About Tilapia – Paleo Hacks
Tuna Tracking & Verification Program and  Monterrey Bay Seafood Watch – great resources for helping people make better seafood choices for a healthy ocean

Seafood Recipes:

If you’ve never been a fan of fish or seafood, or you’re intimidated to try cooking it, I want to reassure you that there’s nothing to fear! There are LOTS of amazing fish, seafood and shellfish recipes posted in my searchable AIP Recipe Collection Facebook Group – click here to join.

If you’re not on Facebook, here are a few great recipes to get you started:

Ginger Baked Salmon – My FAVORITE! It’s easiest recipe ever and you’ll have dinner on the table in 20mins! I cook a sheet pan of leafy greens and carrot ribbons or bok choy at the same time (just drizzle with olive oil, sprinkle with salt and powdered ginger)

Lemon-Dill Poached Salmon – Fast and easy

Halibut Coconut Milk Stew with Roasted Squash – I used frozen halibut for this recipe and it was delicious!  (Be sure to use additive-free coconut milk and ensure your fish sauce is compliant – Red Boat is most commonly recommended, or use Coconut Aminos like I did – NOTE: soy sauce is not an option on the AIP)

Tandoori Shrimp and Kale Bowl with Cauliflower Coconut Rice and Raita Sauce – a bit of work, but totally worth the effort!

Lemon Ginger Stir-Fry – Try it with shrimp!

Shrimp Scampi – So simple! Sometimes I get lazy and just cook with olive oil or coconut and salt (if you go the lazy route, salt is very necessary as it helps give that buttery flavor you’re used to with traditional scampi)

No Mayo Tuna Salad – I make this chicken salad recipe with tuna instead

Superfood Sardine Salad – for people who hate sardines! – I love this served on SweetPotato Awesome slices – shop here and get a 10% discount with code: AIPRECIPES

Seafood Paella 

Zucchini Noodles with Baby Scallops and Bacon (Ensure your bacon is compliant – read more about that here)

Can the AIP be done as a Vegetarian?

The short answer to the question, “Can I do the AIP as a Vegetarian?” is … NO … but before you throw up your hands and say – “the AIP isn’t for me” – I want you to understand why and a little bit more about the protocol itself.

Trust me, this is not just some off the cuff response from someone that doesn’t love animals! Before I started my AIP journey I had SERIOUSLY considered becoming a vegetarian or pescatarian myself, so I found this information extremely interesting and it helped me make my decision too.

I see a LOT of people join my AIP Recipe Collection Facebook Group who mention they’re struggling trying to find vegetarian recipes for the elimination stage of their AIP journey … well, there’s a actually good reason for that, and you’ve come to the right place to learn why.

Through my AIP research I’ve run across a number of AIP bloggers and experts that USED TO BE vegetarian but found it necessary to incorporate quality grass-fed, grain free meat and wild caught fish in their diets in order to achieve maximum nutrient sufficiency which is required for healing.

Update to the AIP & What It Means for Vegetarians

In January of 2024, the AIP received a bit of an update. The main protocol remains the same, there has just been a new, additional option for the elimination phase that might make vegetarianism during the AIP elimination stage a possibility. For complete details on the “Modified” AIP Elimination Stage, please read more here – ANNOUNCING Modified AIP: A 2024 Update to the Autoimmune Protocol

FAQ:  Can I do the AIP Elimination Stage as a Vegetarian or Vegan?

The Short Answer: “No!” 

The Reason + Good News:  “With Core AIP Elimination we never recommend doing a vegetarian or vegan implementation of that original protocol, simply because it is protein deficient – you cannot meet minimum nutrient needs. But with Modified AIP  I do think that you could do a vegetarian approach … if it’s well planned. And so my recommendation would be to work with someone who understands minimum protein and nutrient needs that can help design an elimination phase that is compliant with a modified AIP. And it’s far better if you’re someone that’s willing to eat some seafood or even some poultry. I’ve worked with a lot of  people who have done Core AIP that way and have been very successful. But now, with Modified AIP, because you can include beans and rice, you have a better chance of meeting nutritional needs, but I would still say it’s still hard, so I would seek professional guidance for trying that.”

Source: The 5th Annual AIP Summit (2024) – “Introducing the New AIP Modified Elimination Phase” (Presentation by Mickey Trescott, M.Sc., FNTP and AIP Certified Coach and Jaime Hartman, M.Ed., NBC-HWC, FNTP and AIP Certified Coach)

More About The Why’s

If you’ve made it this far, I encourage you to learn more about this topic from our friend, Mickey Trescott. Mickey was a vegan at one point in her life and her story is a valuable one for anyone facing this question about managing the AIP as a vegetarian or vegan – Read more about Mickey’s Recovery Journey by clicking here.

Mickey also wrote a fantastic article, called AIP is a Plant-Based Protocol, that helps dispel some of the myths surrounding the AIP. Unfortunately many people think the AIP, being a variation of the Paleo diet, concentrates heavily on the consumption of animal protein … this is not the case. The AIP is actually a plant-based protocol with its focus on nutrient density. I found it interesting to hear Mickey say she eats more vegetables on the AIP than she did as a vegetarian! 

On the topic of eating more veggies, you might enjoy my article – Eat the Rainbow – click here to read about our veggie intake goals on the AIP.

You can learn even more in this in-depth article on the topic by Eileen Baird that compares the nutrition of vegetarians to those on a Paleo or AIP diet and then she offers excellent tips on how to transition to eating meat after being a vegetarian – it’s recognized that this can be a real challenge. Check out the article here – such a great resource. 

And then you can read Mickey’s latest article Transitioning to AIP from a Vegan or Vegetarian Diet.

What About Supplements?

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Where Do Supplements Fit Into A Healing Diet?

With nutrient density and a balanced diet as the priority of the AIP, you might be confused about whether you should also be taking supplements or not.

I’ve had many people tell me they MUST supplement because they’re cutting eggs and dairy and what ever else out of their diet while on the AIP … but in reality this doesn’t have to be the case!

Nutrivore for AIPIf you’re concerned about a certain deficiency, I encourage you to do a quick Google search (search: “What foods are rich in X…”) to find out what foods are rich in that vitamin/nutrient, or better yet, check out my post – “Eat the Rainbow“ and consider delving into “Guide to Nutrivore” by Dr. Sarah Ballantyne, the pioneer of the Autoimmune Protocol. I think you’ll be shocked by how much you can get just from eating the RIGHT fruits, vegetables and proteins!

That said, I’m not saying that supplements are a no-no on the AIP, that’s not the case at all.  Many people may be in nutritional crisis due to their medical condition and they may need to supplement in addition to using the AIP to heal (this was and is the case for me).  Most IMPORTANTLY, always follow the guidelines of your doctor, functional medicine practitioner, AIP coach or nutritional consultant – click here for where to find help.

Don’t miss these articles by Autoimmune Wellness :

5 Reasons You Should Get Your Nutrients from Real Food Before Supplements – learn about affordability, the power of real food over supplements, when supplements make sense and so much more!

Supplements & The AIP – learn how to evaluate supplements, whether you need them and which supplements might be of benefit to you

Hidden Gluten, Grains and Nightshades in Meds and Supplements – this is an important topic to consider if you’re taking supplements or medications on the AIP

AIP Trouble Shooting

Before we head into more on supplementation, I want to offer this one thought … if you feel your AIP elimination diet isn’t working for you, and reintroductions just aren’t going well, resist the urge to eliminate more and more foods. Our goal is to be adding foods back into our diet, not removing more and potentially creating disordered eating. 

If you’ve given the AIP elimination diet a serious go an are struggling, please check out my resource on “Digging Deeper & Trouble Shooting the AIP.” 

What Should I Take?

The “I” in that question is THE most important word … supplements are completely unique to each individual. There is NO one-size fits all approach to supplementation, just like there’s no one-size fits all AIP.

My Favorite Supplement Organizer! Large enough for fish oils and more.

There is NO one regime that works for every person with Hashimoto’s or Graves, no standard set of supplements someone should take if they suffer from Chrons, Fibromyalgia, MS, RA, etc., and so on. Resist the urge to be a copycat – unfortunately, it’s not as easy as copying from one person’s regieme to your own. This can be is especially true with things like probiotics (folks with SIBO and digestive disease have special needs – sometimes you don’t even know what your underlying issues is and that makes it trickier again!), and then there’s B vitamins which can be challenging for folks with methylation / detoxification issues, and don’t get me started about anyone dealing with mold exposure issues – things I thought were safe for me are not … and the list goes on and on and on!

Honestly – save yourself some time and stop wasting money on supplements that might not be right for you! If you’re aimlessly taking supplements, or jumping on the latest fad supplement for belly fat, bloating or autoimmune disease, you might simply be creating really expensive urine! That’s right, you heard me … if the supplements aren’t right for you, or your body isn’t absorbing nutrients efficiently, you could just be flushing them and your hard earned cash down the toilet … literally!

That said, supplementation is really something you should work through with an expert, such as a Functional Medicine Practitioner. Seriously consider this – it could save you money AND months or years on your journey to health.

Where Should I Buy My Supplements?

I just mentioned wasting money, none of us want to do that, but more importantly, you want to be sure you’re getting quality supplements. There’s a lot of hubbub lately about fraudulent supplements being sold online from sources like Amazon, so please, buyer beware! If the price is cheap and it seems to good to be true, it likely is.

Beyond that, supplements are scary confusing! There are so many things to watch for when it comes to nutritional ingredients and quality, never mind all the tricky inactive ingredients that may be hiding in your supplements (did you catch that article link above?)! So if you’re feeling confused, whenever possible, enlist a professional who is knowledgeable about the AIP to assist you with determining the right supplements and best brands for your personal situation.

While I’m not about to recommend any particular product for anyone’s personal situation (DISCLAIMER: I’m not a doctor), I will point you in the right direction to a trusted company that has been recommended by many autoimmune experts. I have personally used Perfect Supplements desiccated liver and organ capsules, collagen and more. I trust their quality offerings so much that I decided to become an affiliate. You can find them here, and you can save money when you use this link and CODE: “AIP10”  
Save 20% when you purchase 3 or more Perfect Brand products
Save 25% when you purchase 6 or more Perfect Brand products
Save 10% off EVERY order of ANY brand 

(NOTE: Not all products offered by this affiliate are necessarily AIP – you will still need to do your own research and consult a professional for advice.) 

LOOKING for other options?  Since I know many people are looking for quality supplements at affordable prices, I’ll share one of my favorite shops – iHerb, and you can save 10% as a new customer or 5% as a returning customer with my referral code “HAN855” (NOTE: I still do a lot of research before purchases – you’ll need to evaluate brands and ingredients on everything you choose). One of the best things about shopping for my supplements online is that it allows me to dig in, compare prices, brands and ingredients before buying. I simply can’t do that buying in a physical store – there’s too much pressure!

Spices on the AIP

Looking for ways to spice up your life on the AIP?

Check out these great resources on what to include, what to avoid, and how to spice things up .. AIP need not be boring!
You really don’t need to mourn the loss of black pepper and hot sauce – simply get creative with ingredients like fresh ginger (or very fresh ginger powder), fresh garlic, fresh radishes, fresh grated horseradish or wasabi powder!

Below are a couple of the best articles about spices and the AIP, but if you’re looking for some good herb and spice blends you can make at home, try searching our Facebook Group, there are lots of spice suggestions there as well! Try searching “spice” or “seasoning” or even #seasoningsaturday .. from time to time I do a bit of a running theme, so I try to use hashtags to make future searches easy-peasy! Look also for search terms like “condiment” “sauce” or “dip” or search for exactly what you’re looking for like “ketchup” “BBQ Sauce” and even “curry” – the inspiration is endless!

Even Better… You can grab your AIP compliant spices in our affiliate shop – click here to be taken to the seasoning page. 

Spices on the Autoimmune Protocol – a list of what’s in and what’s out from Dr. Ballantyne. If you want to understand the “whys” behind some of the eliminations, I will refer you to Dr. Sarah Ballantyne’s book, The Autoimmune Protocol, where you’ll find some interesting details.

Spices on the AIP  (this one links you to some products that you can find in our affiliate shop – grab your coupon here)

How to Find Flavor in AIP Spices – LOTS of amazing suggestions from Real Plans – the amazing meal planning app for the AIP!

For the most up-to-date list of AIP spices and foods and their order of reintroduction, my #1 recommendation will ALWAYS be Dr. Sarah Ballantyne’s The Autoimmune Protocol book, as it’s the most comprehensive I’ve seen. Grab your copy here or download a food list, just follow this link.

Kombucha & Fermented Foods

Are fermented foods allowed on the AIP?

This question causes a lot of confusion and debate for those on the AIP, but the simple answer is “Yes!” You will find fermented foods recommended as part of a healthy AIP Diet in Dr. Sarah Ballantyne’s handbook – The Autoimmune Protocol (if you haven’t picked it up yet, I recommend it for EVERY person on the AIP – click here.)

Adding fermented food and drinks can be a very healing addition to your AIP menu, however, I can tell you from experience that they may not be for everyone, at least in the beginning.

Caution and care should be exercised choosing products and adding things like kombucha, sauerkraut and other ferments to your diet.  I encourage you to follow the advice of your nutritional consultant and/or Functional Medicine Practitioner to ensure that ferments are right for your personal medical condition and nutritional needs. If you’re not seeing a professional, at the VERY least be sure to keep very careful track of symptoms and reactions after consuming them, and start out with very small quantities.

Why would ferments cause problems? They’re supposed to be the bees-knees for adding more of the “good guys” to our gastrointestinal arsenal, strengthening our microbiome! Here are a couple of quick reasons to ponder – 1) Kombucha contain compounds called FODMAPS which are specific types of carbohydrates that can cause digestive distress in many people (especially those with Gastrointestinal Issues/IBS and SIBO), 2) Because it’s unpasturized it can contain different types of bacteria and yeasts that actually promote growth of opportunistic bad bacteria that can lead to more problems! A bitter beginner option when it comes to fermented foods would be sauerkraut or kimchi.

Still think you might want to jump on the ferment wagon? Feeling a little overwhelmed? I’m not surprised!

There are a lot of fermented products on the market – are any acceptable for AIP?  What ingredients should I look for?  Should I try making my own instead?  Is that even safe?  How much and how often should I consume ferments?

Learn more below from the experts:

A Practical Guide to Fermented Foods for Autoimmune Disease

Everything you need to know about Kombucha – a whole series of articles to dive into!

If you’re looking for Recipes to make your own AIP compliant ferments, try using the search feature in our Facebook Group … try searching “ferment” “pickle” “sauerkraut” “kombucha” or what ever you’re trying to make.

Arrowroot vs. Tapioca vs. Cassava

Arrowroot & Tapioca – Why They’re Not The Same

Can I substitute arrowroot flour/starch for tapioca flour/starch?  That’s a VERY frequently asked question.  Unfortunately it’s really not a yes or no answer .. It’s largely dependent upon what you’re cooking or baking, the accompanying ingredients and the quantity the recipe calls for.

The first thing I suggest you consider is my post on Substitutions in AIP Cooking and Baking, this will help explain why it’s rarely a good idea.

Then you can read up on the differences between arrowroot and tapioca in the resources below.

Arrowroot vs. Tapioca Starch: SPICEography Showdown

Arrowroot vs. Tapioca: What’s the Difference?

Tapioca & Cassava & Gari – Why They’re Not The Same

Then there’s the BIG question about whether tapioca flour/starch is the same as cassava flour and can we not just swap these out? And what about the lesser known Gari Flour? The short answer whether they’re interchangeable is a FIRM NO!

Tapioca flour/starch is more processed than cassava flour and the fiber has been removed, so you can NOT use them interchangeably.

Gari on the other hand is the left-over fiber from making tapioca flour/starch and it therefore is all fiber and contains very very little starch. Noteworthy too, Gari is a fermented product, so the flavor is sour.

When it comes to Cassava flour, it’s typically used for baking and you’ve got the Goldie locks scenario going on here – it has to be JUST RIGHT! That means you need to use Cassava flour when it’s called for in baking if you want your baked goods to turn out right! If you try using tapioca flour/starch instead, it’s likely to come out too gooey or very dense. Gari would change things again – the baked goods would be sour and very likely not hold together properly. This too is why you need to ensure you’re buying quality Cassava flour, and if a recipe creator recommends one brand over another – TRUST THEM – they’ve likely dabbled with more than one Cassava Flour brand and want to ensure your cooking or baking produces results when it comes to taste and texture.

You can read more cassava vs. tapioca and debunk some myths about cassava flour at the same time (no it’s not poisonous folks!) – check out the articles below.

Is Cassava Flour Tapioca Flour?

Five Things You Should Know About Cassava Flour

 

 

Substitutions in AIP Cooking & Baking

Substitutions in AIP Cooking & Baking Can Be Tricky …
Caution is Required!

Can I substitute this for that, or that for this? This is probably one of the most frequently asked questions I get from folks that either can’t find ingredients or have allergies or sensitivities.

In traditional cooking and baking substitutions can be pretty straightforward and usually a minor tweak here and there to a recipe won’t cause a problem … HOWEVER, this is the AIP and many of the ingredients (especially in baking) simply do not react the same way.

Not only are some of the ingredients you’ll run into unfamiliar and difficult to access, they can also be a bit more expensive.  That said, I don’t want you risking your precious supplies when there are better options.

So, what should you do?

If you’re looking to substitute an ingredient in an AIP recipe (e.g. tapioca – arrowroot, plantains – green bananas, cassava flour – tigernut flour, palm shortening, coconut oil, coconut butter, coconut milk, coconut cream… etc… etc…….) I recommend trying to do a little digging in the recipe itself.  To me the authority on each recipe is the recipe creator.  Folks creating AIP recipes do a LOT of trial and error before they settle on their final masterpiece and present it to the world. That said, who better to tell us if a substitution can be made. They want you to recreate their dish with success and experience the same taste and texture that they did – they’re proud of their work and don’t want folks leaving bad reviews about it based on some random substitution gone wrong.

Suggestions:

  1. Try looking at the entire recipe post. Many food bloggers prelude the recipe with a lengthy article about how they came up with the recipe and why they choose the ingredients they did. This will OFTEN give you a clue as to whether substitutions are a good idea.
  2. Read comments that other people have left on the recipe at the bottom of the blog post. OFTEN you will find the answers you seek are there. Sometimes there are a LOT of comments on a recipe, so you can try using the computer search function inside the recipe (ctrl-F brings up the search box) this will help expedite your search.  Simply try entering the ingredient you wish to use .. it might take you directly to the answer you need.
  3. Quantity is another factor to consider.  If the substitution you’re considering involves the main ingredient or a relatively main ingredient of substantial quantity, I typically recommend searching for an alternate instead of considering substitutions. Find a similar recipe that contains ingredients you can use or access.  It may take a little digging, but from experience I’ve found that you’re likely NOT the only one that’s required a substitution and someone’s usually filled the void with a new recipe creation that’s been tried and tested.  Try using the search feature in our Facebook Group where there are literally thousands of recipes posted.
  4. If it’s a matter of not being able to find certain ingredients in your area I would recommend you check out our Food Sourcing page for links to products and online stores that carry AIP items. Barring that you can try Amazon, they are a great resource for unusual items.
  5. It seems that many starting out are sensitive to coconut products, and I get asked a lot about a blanket substitution for coconut milk and coconut aminos since these are quite commonly used in AIP recipes. First let me start by saying that in AIP baking there is no standard substitute for coconut milk – you will need to assess the suitability on a recipe by recipe basis. If you’re simply looking for an alternate AIP milk, you can try making your own tigernut milk, avocado milk or banana milk (recipes for all of these can be found in the Facebook Group) – but remember – you have to assess the recipe – the properties of each of these AIP milks are different and they will not react or produce the same results as coconut milk. AIP cooking is a little more forgiving, and you can find a couple of recipes to make your own coconut aminos replacement in the Facebook Group. Also, once you’re in the group, you’ll see that I tag a lot of recipes #coconutfree – this will make your life easier and help you find recipes that you don’t need to worry about substitutions.
  6. Once you’ve exhausted all the options above, you could try posting a question on the original recipe – that way the creator of the recipe can advise you directly, or post a question on the recipe you’re having trouble with in our Facebook group.

A Final Note:

Substitutions in AIP BAKING are far more risky than AIP COOKING, so be aware that you may be risking your ingredients to recipe failure if you do decide to make substitutions (especially substitutions of vital binding and starch ingredients). Looking to learn more about things like cassava flour, tapioca and arrowroot starch? Some folks think you can interchange these items, but that’s not always the case – read my dedicated post about that here – Arrowroot vs. Tapioca vs. Cassava.

I personally chatted with Mickey Trescott of Autoimmune Wellness about this subject during a Live Q&A that we did in our Facebook Group – you can watch the Q&A session here if you wish, but the gist of it is this – Recipe creators do their very best to create AIP recipes that are going to taste like the “real deal” – not some strange AIP/Gluten Free knock off – TRUST their EXPERTISE!!

More from Mickey Trescott on Substitutions:

This is taken from Mickey’s Instagram feed – follow Mickey here – she’s awesome!

AIP BAKING SUBSTITUTIONS // Have you left a comment on my baking recipes saying “I can’t tolerate X do you have any recommendations?” or “Will this recipe work with X instead of Z?” You may have been disappointed in my answer (usually something along the lines of a simple “no, sorry”). Nothing makes a recipe developer more frustrated to hear feedback that a recipe didn’t work only to hear that substitutions were made or they didn’t follow the directions.

Today, I’m going to explain…

1. When I develop an AIP treat recipe my #1 goal is to come up with something that is palatable enough to serve to your non-AIP friends and family. I test my recipes carefully to make sure they TASTE GOOD. I choose ingredients based on how they perform – I’m looking for the right texture and ease of repeatable success in YOUR kitchen.
2. Specialty ingredients are EXPENSIVE and FUSSY. I don’t want you to waste time and money on bad results. There are no perfect 1 to 1 swaps of these baking ingredients – each one is unique, and I do not spend time discovering what type of disaster you are going to end up with if you use coconut instead of arrowroot (I can tell you right now though, it isn’t going to work).
3. I understand that certain AIP baking ingredients (hello cassava and coconut) are not tolerable to a lot of folks in our community. My recommendation is NOT to try and adapt AIP recipes to fit your additional restrictions – look for recipes that are specifically written without those things. You’ll find cassava-free, coconut-free, and added sweetener-free dessert recipes in all of my books and in the @autoimmunepaleo blog archives. Go find them!
While I don’t advise eating them on a regular basis, a yummy AIP treat recipe can be a fun indulgence or a way to celebrate with friends or family. Do yourself a favor and set yourself up for success by selecting a recipe that calls for ingredients you tolerate and using tools you have on hand.