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:
Watch out for nightshades! Some bacon contains nightshades in the form of spices (like pepper and paprika).
Watch out for preservatives and additives! Most brands contain sodium phosphates, sodium erythorbate or sodium ascorbate which we avoid on the AIP.
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.
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.
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!
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).
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…
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!
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 addressed 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:
Seafood is extremely nutrient dense and the beneficial nutrients FAR outweigh any “risks.”
Farmed or wild-caught? Obviously, wild-caught is preferred for its nutrient content and higher Omega-3’s, 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. (NOTE: Any time I post in the AIP Recipe Collection Facebook Group about farmed fish there seems to be backlash. If you feel that wild caught is more ethical than farmed fish, I encourage you to dig a little deeper – not all wild-caught options are safe for the environment, and as always you still need to do your due diligence to research animal welfare and your food sources if this is your concern.)
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!
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 ).
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).
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!
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.
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!
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)
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)
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)
https://aiprecipecollection.com/wp-content/uploads/2018/07/pexels-photo-85528.jpeg12801920Gail Shanklandhttps://aiprecipecollection.com/wp-content/uploads/2018/07/AIP-RC-LOGO-CLEAR-1500x515.pngGail Shankland2018-05-08 21:26:302026-01-23 17:19:48Seafood and the AIP
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!
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.
https://aiprecipecollection.com/wp-content/uploads/2018/07/jonathan-pielmayer-40076-unsplashx.jpg12801920Gail Shanklandhttps://aiprecipecollection.com/wp-content/uploads/2018/07/AIP-RC-LOGO-CLEAR-1500x515.pngGail Shankland2018-04-18 13:38:062024-01-19 13:34:19Can the AIP be done as a Vegetarian?
Nothing can de-rail a dietary plan faster than not having a plan at all! If you’re like me, I tend to procrastinate about cooking and prepping meals, so I often get caught short of ingredients or inspiration.
If you’re on the AIP and struggling because you pretty much have to plan and prepare every single meal you consume then the Real Plans app just might save your sanity!
RealPlans is the perfect partner on the AIP, a great source of recipes and a great way to store your personal favorites (from my searchable AIP Recipe Collection Facebook group, this blog or old family favorites you’ve modified)! It’s actually the ONLY app that caters specifically to the AIP.
You’ll hear me say it over and over again:
“Failing to Plan is Planning to Fail!”
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RealPlans is NOT Your Average Meal Planner!
THE OVERVIEW:
It’s perfectly tailored to meet the needs of those on the AIP (gluten free, dairy free, nut free, grain free, egg free, soy free, refined sugar free and nightshade free) and even ACCOMMODATES ADDITIONAL FOOD SENSITIVITIES or family preferences – it shows you ONLY the recipes you should have! (It can be especially helpful if you’re avoiding FODMAPs, coconut or are having to consider macronutrients).
It’s completely ADAPTABLE AS YOU PROGRESS FROM ELIMINATION STAGE THROUGH REINTRODUCTIONS as you add individual ingredients back in.
It does all the math for you – tell it how many you’re cooking for and it adjusts!
LEFTOVER LOGIC & SCHEDULING LOGIC are new for 2020 – makes a provision for using leftovers for other meals (if you wish) and when/how you want to use them (e.g. – left over dinner for lunch), batch cooking days, big cooking (that’s what I like to call it) where you make additional portions for the freezer.
COOK ONCE eat often! Since the app asks you how many times you want to cook, it helps you formulate a batch-cooking plan to best utilize your time.
Gives you the option for SEASONAL RECIPES so you can eat what’s in season to you locally which SAVES YOU MONEY!
THE ONLY SHOPPING LIST YOU’LL NEED! Not only is it a smart list which shows you which recipe the ingredient is for when you hover over the item (helpful if you can’t find an item and need to considering omitting it), you can use it for everything since it allows you to add additional household items and provides the option of multiple lists for different stores.
BULK SHOPPING – the shopping lists allow you to customize the date range you’re shopping for – perfect if you’re going on vacation, or planning for emergency situations.
Due to the COVID-10/Corona Virus pandemic many have LIMITED SUPPLIES – so, they added a feature allowing you to search for recipes based on the number of ingredients so you can locate simple recipes quickly AND a new feature called PANTRY which allows you to meal plan based on what you already have in your house – it’s genius! (See more features below that will help you during the pandemic or any emergency that leaves you short of supplies).
There are OVER 300 AIP RECIPES in the regular plan and add-on options that open up the recipe world even further – you’ll never run out of options!
You can use it to IMPORT RECIPES you find here in the group & have the app incorporate them in your meal plan.
You can UPLOAD FAMILY FAVORITES or recipes from cookbooks you have if you take the time.
It has a TIMELINE for REMINDERS WHEN TO THAW INGREDIENTS, optional emails and so much MORE!
It’s truly the ULTIMATE APP FOR THE AIP!!
For my full review of the app and for information on using the app in cases of emergency where food supplies may be limited (like hurricanes, power outages and even COVID-19), please see below.
Subscription Options:
GRAB a Subscription:
Purchasing for yourself – sign up here
GIVE a Subscription:
Purchasing for someone you love – send a gift here
STILL not Sure? RealPlans offers a 10-day money back guarantee – there’s really no risk!
Cant Afford a Subscription?
RealPlans offers a 4 week PDF meal plan for FREE. It’s old-school planning but it’ll help you get started on your healing journey through a series of emails – click here to sign up.
FEELING A LITTLE CHEEKY?
Share this post to social media with a little extra attention placed on that “GIVE” a subscription link as a subtle hint of what your loved ones could get you for Valentines Day … or your birthday … Mother’s Day …. Father’s Day …. or JUST BECAUSE you’re AWESOME Day!
Wishing you all much healing … and I hope you love this app as much as I do!
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My Full Review of RealPlans
I first saw information about RealPlans MONTHS ago, and I ignored it, figured I didn’t need help with recipes and meal planning, I was doing just fine … “I’ve got this” … or so I thought!
That said … I was an idiot! I wish I’d jumped on RealPlans as soon as I saw it, and I certainly wish it was around when I first started on AIP! OMG … It’s AWESOME!
Who’s the App For?
Whether you’re a novice AIPer or a seasoned veteran, this app is for you! First of all though, let me say, I’m not into apps and gadgets, so for me to get excited about this, that’s really saying something.
So, what is it? Just another fancy app that you’ll look at a few times and never go back to? HECK NO! You’ll use it every day!
RealPlans is a Meal Planning app that was created with specialty diets like the AIP in mind but it’s really suitable for everyone no matter what dietary plan you’re following. For AIP and anyone with food allergies or sensitivities this is the best thing since sliced AIP plantain bread!
What Is It?
RealPlans is a specialized app that can be used on your computer, mobile device or both (I utilize it on both – some set up needs to be done on the computer so keep that in mind), it helps you plan your AIP meals (it’ll even tell you when to get those frozen goods out of the freezer so you’re ready to get cooking according to your plan), provides recipes, allows you to make more when you want left-overs and creates shopping lists to help you get the job done with ease!
Not interested because you already use a grocery list app? No worries – this app will allow you to add ANYTHING to your grocery list, and it’ll even set up more than one list, allowing you to decide which store to purchase items at.
How Does It Work?
This is a subscription app, and it’s available by the month, quarterly or annually (of course you save more by committing to quarterly or monthly subscriptions) AND there’s a money-back guarantee, so you can’t lose!
Once you sign up you can either go it alone or enlist the help of the experts (their customer service is excellent!) which makes the app perfect for everyone, regardless of your techno-savvy or lack there of.
You tell the app who you are – how many people are in your family, where you shop (so it can set up your grocery lists), what unit of measurement you want your recipes to appear in (imperial or metric), which gadgets you use … like the instant pot or slow cooker.
You tell it what you like to eat, so in our case you’d select our specialty diet – AIP – it then automatically eliminates the top 8 food allergen groups from the options. IMPORTANT: The app allows for ALL stages of the AIP diet, from Elimination through Reintroduction, and allows you to easily add individual foods back into your diet or whole food groups. The app is also customizable for folks that are on Paleo, Whole30, GAPS or Keto, or maybe just vegetarian, pescatarian, gluten free or dairy free and even traditional diets … so keep it in mind … it makes a great gift for anyone that needs help planning meals! UPDATE: They’ve even added macro tracking for those that need or want that … these guys think of everything and welcome customer feedback to help make their product better!
You then customize your food selections by telling it what additional foods you need to avoid … you can exclude additional groups of food or individual food items, so for me I excluded all variations of pineapple since I’m allergic.
Tell the app which meals you REALISTICALLY plan to prepare (you make your selections with the use of easy slider buttons) … we’re not superheros folks, so count on those cherished left overs (UPDATE FOR 2020 – they’ve added a feature for scheduling left overs and which meals you want to make extra portions of for this reason), schedule days off if you’re visiting friends or family or eating out, and tell the app how much work you want to do … it’ll figure out the rest. You can even ask it to only show you recipes that take under 30 minutes to make!
Once the app populates your calendar with recipes (all of which are recipes YOU CAN EAT … it’ll never show you something that you shouldn’t have – talk about a fail safe … especially for newbies on the AIP!) you can go about customizing it to suit your family’s needs. Do your kiddos insist on Taco Tuesday? It can do that! Just drag and drop recipes, add items here and there, it’s amazing!
Want to use recipes you’ve collected from our Facebook Group, or an old family favorite … yup … it can do that too! It’ll even allow you to customize the existing recipes from the app to your personal taste – you can edit the recipes to your preference! The sky is quite literally the limit with this amazing app, and the recipe box is amazing!
Want even MORE recipes that you don’t need to go searching for or import? You can upgrade your app and purchase a recipe package from some of the big names in the AIP community, like The Paleo Mom, Meatified, Nom Nom Paleo and the Autoimmune Wellness girls. SCORE! Life just got easier again!
Once you’re done planning your recipes for the week, the app populates a shopping list and you’re ready to hit the ground running! You can even edit your shopping list to add things not in the meal plan (like tooth paste and toilet paper). As I mentioned earlier, you can add more than one store that you shop at, and indicate where you want to purchase various items, which makes life a breeze once you get to the shops.
Initially there’s a bit of set up with the app (you can even tell it what type of pantry items to leave off of your grocery list, like spices and condiments), but once you’ve got it customized to your liking, you’re golden! Did I mention you can even tell it you want to have the same recipes in weekly rotation? A great feature since I know a lot of us like consistency in our routines.
Having a dinner party – no worries, it allows for that and you can adjust the serving sizes of any recipe at any time! It’s like magic!
Once you sign up, you’ll get several emails from RealPlans in the days ahead … it’s NOT SPAM … the emails are super useful and will help you get the most out of the app with tips and instructional videos.
So – that’s my review of RealPlans! In case you hadn’t guessed, I highly recommend this for anyone struggling to keep up with AIP meal planning, for those who don’t have time to keep looking for recipes … and especially for newbies … what an AMAZING tool to help you keep to your AIP goals! If you use the app, it won’t let you eat something you shouldn’t (though you do still need to watch the labels on ingredients).
There’s seriously so much to this app I can’t cover every last feature … you really need to jump in and get your feet wet … it’s extremely useful, and trust me, I’m not one to suggest spending money on things frivolously!
I find there’s always a holiday or special day right around the corner, so why not show yourself a little self-care and give yourself this amazing gift!
In Case of Emergency:
Important TIPS: In light of the COVID-19 outbreak (or any state of emergency that leaves you short on supplies – think tropical storms and hurricanes folks) and concerns over grocery shopping, limited supplies and meal prep, consider some general tips and ways you can use RealPlans to help you SHOP SMART!
1. Freezer meals are the perfect plan to make fresh ingredients last longer.
2. Meal planning helps you to shop smart and stick to your healthy eating.
3. Use the RealPlans for inspiration or clear the plan and be inspired by the recipe box.
4. Use the filters in the recipe box to find great meals that you can freeze, or batch cook for leftovers.
5. Modify recipes to cater to what is left in the stores (or your house).
6. RealPlans has adapted their app to allow you to search recipes by the number of ingredients – a great feature when supplies are running low.
7. The new pantry feature will help you find recipes based on what you have on hand!
8. Add additional items to the shopping list to make it fit for your real life (paper goods, trash bags, etc).
9. Use the shopping list to shop for more than one week if needed to prepare for any necessary isolation.
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!
If 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” or “Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat” by Dr. Sarah Ballantyne, one of the pioneers 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 :
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.
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 guaranteed 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 regime to your own. This can be 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 are 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 and your diagnosis 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 partner 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!
https://aiprecipecollection.com/wp-content/uploads/2018/07/pexels-photo-208518.jpeg12801920Gail Shanklandhttps://aiprecipecollection.com/wp-content/uploads/2018/07/AIP-RC-LOGO-CLEAR-1500x515.pngGail Shankland2018-01-20 21:15:102025-09-22 13:58:01What About Supplements?
Looking for ways to bring some spice to your AIP plate? I’ve got you!
First, let’s start with a bit of reassurance … strict, elimination stage AIP is not meant to last forever, and many spicy options are among the list of early reintroductions.
In the meantime, I’m including some resources on what to include, what to avoid, and how to spice things up and elevate your dishes … because AIP need-not be boring or flavorless!
What’s In, What’s Out?
When it comes to herbs and spices, figuring out which ones are safe on the Autoimmune Protocol can be tricky. Many spices come from the seeds of plants and some are even from the nightshade family. And what about the spices that come from the fruit or berry of a plant, are they safe? Confused yet? I found this article by Dr. Sarah Ballantyne to be helpful in categorizing the various options: Spices on the Autoimmune Protocol.
The Basics:
Don’t Skimp: When it comes to seasoning your AIP dishes, first and foremost, don’t skimp! In my years of AIP cooking, I find a lot of the recipes are a little light-handed on seasoning. Review the ingredient lists and quantities before you start cooking, and be sure to taste as you go. Try using more herbs than you’re accustomed to. Not only do they add lots of flavor, most have plenty of healing benefits.
Find Your Balance: While I’m no expert, I do know that finding balance in cooking and sauces is so important for bringing out the best in your meal. Sometimes a simple squeeze or zest of a lemon, or a dash of a compliant vinegar is all you need to add brightness to a dish. Salt brings out flavors, and an extra pinch might just be the ticket. On the AIP, we’re avoiding refined sugar, so sweetness might be lacking in AIP recipes. Check your flavors as you cook and decide if a pinch or drizzle of a compliant sweetener might enhance the taste, or experiment with a vinegar you’ve never tried before. While apple cider vinegar is the most common AIP vinegar option, a quality balsamic can add a sweet and savory twist. Have you tried champagne, ume plum or sherry vinegar? Need more umami (savory depth of flavor)? What about mushrooms, sea vegetables, fish sauce or anchovy paste? Try to look at your AIP journey as a blessing to push you outside your comfort zone in the kitchen .. I know I’ve become a better cook thanks to the challenge of needing to find compliant alternatives. Want to learn more about balancing flavors? This article on flavor balancing and how to fix a recipe may be helpful – click here (note, it’s not specifically AIP, so watch which ingredients you choose to use).
Spice It Up: If you’re missing heat in your dishes, get creative with ingredients like fresh ginger (or very fresh ginger powder), garlic, radishes, fresh grated horseradish (prepared horseradish typically contains non-compliant ingredients, but you can make your own – click here), and wasabi powder!
Onions & Garlic Not Your Friend? If you’re sensitive to onions and garlic, that can make things a little trickier, but it’s not impossible! Have you experimented with green onions (or scallions) – they are great FODMAP-friendly onions. Just be sure you only use the green part! Chives are also a wonderful choice for oniony flavor. Leek greens are low FODMAP as long as you keep your serving to ⅔ cup or less. If that doesn’t work for you, try making your own garlic, onion or chive infused oils and salts – these are often better tolerated. My partner shop, Casa de Sante has a few pre-made seasoning, oils and dressing options for you – click here.
Pre-Made Options:
Looking for quality spices and pre-made blends, sauces and oils? Check out my categorized AIP Storefronts on Amazon – try the seasonings and salts categories, baking ingredients and hard to find items for inspiration. There’s even a search function there above my posts – so just type the item you’re after and then click in the category and you’ll find it. Click the following link for the shop closest to you (there are several categories there that you’ll find ingredients to help zhuzh up your dishes) – USA / Canada / UK.
AIP Cookbooks:
Looking for inspiration in the convenience of a cookbook? You can find recommendations in my AIP Storefronts on Amazon in my “AIP Books, Cookbooks & Good Reads” section. There are dedicated options featuring Italian, Indian, French and Latin American AIP cuisine. Click the location nearest to you and browse around! – USA / Canada / UK.
If you want a variety of “spicy” AIP recipes to help you be more adventurous with using herbs and spices in the kitchen on AIP, you’ll want to grab “Spice” by Jo Romero. In addition to recipes for drinks, desserts, main meals, side dishes and snacks you’ll find information on individual herbs and spices and learn how to make an AIP-compliant curry of your own. There are also AIP versions of takeaway favourites such as Chinese Style Lemon Chicken, Lamb Dopiaza and Chip Shop Style Curry Sauce as well as AIP-compliant Naan Breads. Click the location nearest you USA / Canada / UK.
DIY Blends:
To make your life easy, I’m including a number of basic DIY AIP spice blends to get you started. Having them prepped in advance can take the stress out of busy weeknights and breakfasts.
Simply blend spices and store in a glass jar in your pantry. For those that you’ll use more regularly, consider doubling the recipe.
Soy Sauce Substitutes
Try Coconut Aminos or Fish Sauce – Find them in my AIP Amazon Storefronts – USA / Canada / UK
Need a Coconut-Free Soy Sauce Option? I have three for you! (Watch the labels on your ingredients. Red Boat is the best Fish Sauce for AIP)
What about ketchup, mayo, mustard and other condiments? There are plenty of recipe links posted in my searchable Facebook Group – click to join! You’ll find more herb and spice blends, rubs, infused salts, oils and so much more.
Once you get there, try searching “spice” “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! Search also for terms like “condiment” “sauce” or “dip” or search for exactly what you’re looking for like “ketchup” “mustard” “mayo” “BBQ Sauce” and even “curry” – the inspiration is endless!
AIP Baking Powder
Why make your own? Because store-bought brands contain grain (corn starch) or potato starch, and even aluminum.
EXCITING NEWS! You can purchase AIP Compliant Baking Powder in my Amazon Storefronts –USA / Canada
TIP: I’ve read that you can use arrowroot starch OR tapioca starch/flour in these recipes. Some Baking Powder recipes don’t call for either, but it’s said to add texture to recipes using alternative flours so it’s not surprising to see it added here.
Three Ingredients – large batch with baking soda, cream of tartar and arrowroot – click here for the recipe
Baking Substitutions
Overall, substitutions in AIP baking are NOT recommended (I encourage you to read more about that here), so save yourself the time, money and attempted wizardry in the kitchen and simply follow an AIP recipe that’s already been tried and tested by some exceptional recipe creators. They spend a LOT of time to perfect their recipes before presenting them, so trust their experience and brand recommendations when it comes to flours because quality and texture differs between brands. Be sure to join the AIP Recipe Collection Facebook Group for lots of compliant recipes – click here.
AIP Milk Options – check out my post on this – click here.
AIP Flour – While there are a number of AIP compliant flours that you can use (cassava, tigernut, coconut, tapioca, arrowroot, plantain, green banana), they can be tricky to work with. Cassava flour is the closest option for 1:1 all-purpose use, however it simply doesn’t not react the same as traditional flours and many complain that their AIP baked goods come out gummy. For the most part you’ll find better success when a recipe calls for more than one type of AIP flour. Be sure to join the AIP Recipe Collection Facebook Group for lots of tried and true compliant recipes – click here.
https://aiprecipecollection.com/wp-content/uploads/2018/07/pexels-photo-672046.jpeg12801920Gail Shanklandhttps://aiprecipecollection.com/wp-content/uploads/2018/07/AIP-RC-LOGO-CLEAR-1500x515.pngGail Shankland2017-12-20 20:57:462026-01-23 17:16:39Spices on the AIP
Short answer? Yes — fermented foods are allowed on the Autoimmune Protocol.
Longer answer? It depends on your body, your gut, and your timing.
Fermented foods are often recommended as part of an AIP-friendly diet because they can support gut health by introducing beneficial bacteria. When things go well, they’re a wonderful addition to your AIP menu. However, I can tell you from experience that not every “gut healing” food is right for everyone (at least in the beginning).
I’ve seen (and experienced) plenty of situations where ferments caused more trouble than help — especially early on.
When Fermented Foods Can Be a Problem
Fermented foods are supposed to be the bees-knees for adding more of the “good guys” to our gastrointestinal arsenal and strengthening our microbiome. Unfortunately, theyr’e not universally tolerated and there are a few reasons they can backfire:
FODMAP content Drinks like kombucha contain fermentable carbohydrates (FODMAPs). For people dealing with IBS, SIBO, or other digestive issues, those carbs can trigger bloating, pain, and digestive chaos instead of calm.
Wild microbes Because fermented foods are unpasteurized, they contain live bacteria and yeasts. That’s usually the point — but in some guts, especially those already out of balance, those microbes can feed opportunistic bacteria rather than crowding them out.
In other words, ferments can be amazing… or they can feel like you invited the wrong guests to the party.
How to Add Fermented Foods on AIP (Without Regret)
If you’re considering adding fermented foods to your AIP diet, go slow — painfully slow.
Start with tiny amounts (think a teaspoon, not a serving)
Introduce one ferment at a time
Track symptoms carefully for a few days
Don’t push through reactions hoping your body will “adjust”
If you’re working with a nutritionist or Functional Medicine practitioner, follow their guidance. If not, your symptom journal becomes your best friend.
For many people, simple ferments like sauerkraut or kimchi tend to be easier starting points than kombucha. Fewer variables, fewer surprises.
Still Curious About Fermented Foods on AIP?
Totally fair. Fermented foods raise a lot of questions:
Are all fermented foods AIP-compliant?
What ingredients should you watch for?
Is homemade safer than store-bought?
How much is too much?
How often should you have them?
You’re not alone if this feels overwhelming — it’s a lot to navigate when your gut already feels like it’s running the show.
Learn More From Trusted AIP Resources
If you want to go deeper, these are solid, evidence-based reads from people who live and breathe autoimmune health:
And if you’re feeling brave enough to try making your own AIP-compliant ferments, hop into our Facebook group and use the search bar. Try terms like “ferment,” “pickle,” “sauerkraut,” or “kombucha” — there’s a treasure trove of real-world experience in there.
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.
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.
https://aiprecipecollection.com/wp-content/uploads/2018/07/flour-powder-wheat-jar.jpg12801920Gail Shanklandhttps://aiprecipecollection.com/wp-content/uploads/2018/07/AIP-RC-LOGO-CLEAR-1500x515.pngGail Shankland2017-12-01 21:48:172020-11-27 09:31:01Arrowroot vs. Tapioca vs. Cassava
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:
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.
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.
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.
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.
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.
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!!
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.
https://aiprecipecollection.com/wp-content/uploads/2018/07/pexels-photo-271082.jpeg8541280Gail Shanklandhttps://aiprecipecollection.com/wp-content/uploads/2018/07/AIP-RC-LOGO-CLEAR-1500x515.pngGail Shankland2017-11-22 19:44:552020-10-19 16:48:50Substitutions in AIP Cooking & Baking
Should we use it? The answer to that question is up to you.
Since there’s much controversy about palm oil, sustainability and the endangerment of orangutangs in the rain-forests where it’s harvested, you might wonder why there are so many AIP dessert recipes call for it. With it’s creamy consistency it becomes an obvious substitute for butter .. and sometimes there’s no other alternative. You’ll find it in recipes for AIP frostings, fudges and other decadent treats, but since these are only to be consumed in moderation you may be able to avoid palm oil all together.
That said, there are some arguments that palm oil is a very nutritious cooking oil option, and that it can be grown and harvested sustainably. Not wanting to open up a debate however, I’ll simply stick to the facts and you can find some valuable resources below.
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