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Chocolate – Friend or Foe?

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

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

Things to Remember:

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

Modified AIP Elimination Option:

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

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

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

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

Chocolate – Friend or Foe?

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

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

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

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

The Alternative

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

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

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

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

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

Coconut 101

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

What’s The Deal With Coconut?

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

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

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

Coconut Ingredients 

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

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

Coconut Milk/Cream

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

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

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

COCONUT MILK:

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

COCONUT CREAM:

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

COCONUT MILK POWDER:

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

Coconut Milk Powder

DIY  COCONUT MILK RECIPES:

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

Milk Options for the AIP
Creamy Coconut Milk
Homemade Coconut Milk

Cream / Creamed Coconut / Coconut Butter or Manna

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

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

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

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

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

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

Coconut Milk Yogurt/Kefir

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

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

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

Coconut Oil

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

Coconut Aminos

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

Coconut Flakes/Shreds/Chips

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

Coconut Flour

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

Coconut Vinegar

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

Coconut Water

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

Coconut Nectar/Crystals/Sugar

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

Coconut Oil: Virgin vs. Refined

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

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

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

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

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

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

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

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AIP on a Budget

Is it possible to do the AIP on a budget?

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

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

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

Since there are already great articles on this topic I won’t reinvent the wheel, but in a nutshell concentrate on simple meat and veggies with a focus on nutrient density. Prioritize (choose organic ingredients for the worst offenders – click here for the EWG dirty dozen and clean fifteen food list – but it’s not the end of the world if you can’t afford it), meal plan (check out the best app for those on a healing AIP diet – click here for my review of the RealPlans app – it’ll help you schedule leftovers and choose recipes using minimal ingredients), batch cook and/or cook extras for left overs and avoid food waste. If you have a small yard or a balcony you can even consider growing some of your own food (leafy greens like lettuce, kale, chard and herbs are easy to grow in the smallest of spaces).

Check out the following resources and learn that budgetary restrictions really don’t need to cramp your style on the AIP.

Looking for AIP ingredients?  Visit our Food Sourcing page for reliable AIP shops.

Looking to save money? Of course you are ~ Grab some coupons here!

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

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

Great Resources from Autoimmune Wellness

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

Other Resources

5 Ways to Save Money on the AIP

 

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Best Bacon for AIP

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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:

  • ButcherBox is a great source for quality meats – watch for their FREE Bacon for life offer that pops up a couple of times a year. Grab the latest subscription box promotion here / or a one-time gift box here (available in the USA only at this time)
  • truLocal carries organic, nitrate and sugar-free bacon in Canada. Check out their latest subscription box offers here.
  • 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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Discussion about fish and 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? What about farmed? 

Why Seafood Matters on the AIP

Seafood is one of the most nutrient-dense foods you can include in your AIP diet. Fish and shellfish provide high-quality protein along with nutrients such as omega-3 fatty acids, vitamin B12, vitamin D, selenium, iodine, zinc and other vitamins and minerals.

Fatty fish such as salmon, sardines and mackerel are particularly good sources of EPA and DHA omega-3 fatty acids. But that doesn’t mean you need to eat only fatty fish—or that more expensive wild-caught seafood is the only healthy choice.

There is a lot of fear and misinformation surrounding seafood, from concerns about farmed fish to worries about mercury. Some of those concerns are worth understanding, but they don’t make seafood a food to avoid. The goal is to choose a variety of seafood that works for your health, your preferences and your budget.

Wild-Caught vs. Farmed Seafood

If you have the choice, should you always buy wild-caught seafood? Not necessarily.

Wild-caught fish can be an excellent choice, but farmed seafood isn’t automatically unhealthy, unsafe, or “dirty.” The nutritional value of farmed fish varies depending on the species and how it is raised, just as the nutritional and environmental qualities of wild-caught fish vary depending on the species and where and how it is caught.

I personally prefer wild-caught when it’s available and fits my budget, but I don’t think you should avoid seafood simply because it is farmed. If farmed fish is what you can afford, eat the fish! Aquaculture now supplies more than half of the seafood produced for human consumption, and both farmed and wild-caught seafood can provide high-quality protein, omega-3 fats, vitamins and minerals.

What about tilapia?

Tilapia gets a particularly bad rap online. You’ll often hear that it is a “dirty” fish or that it shouldn’t be eaten because it is farmed. That’s an oversimplification.

Tilapia is a mild, affordable source of protein and is classified by the FDA as a Best Choice when it comes to mercury exposure.

That doesn’t mean every tilapia operation is identical or that you have to eat it. If you prefer wild-caught fish, can afford it, and have good options available, that’s great. But there’s no reason to consider farmed tilapia automatically off-limits on the AIP.

What about sustainability?

This is where things get a little more complicated. Wild-caught isn’t automatically sustainable, and farmed isn’t automatically unsustainable.

Sustainability depends on the species, where it comes from, and how it was caught or farmed. Some wild fisheries are very well managed, while some fishing practices can have significant impacts on other wildlife and marine habitats. Aquaculture also varies widely, with factors such as feed, disease, escapes, habitat impacts and farming practices affecting its environmental footprint.

If sustainability is important to you, check the source of your seafood rather than assuming “wild” or “farmed” tells you everything you need to know. Seafood Watch is a useful resource for checking specific species and sources and offers recommendations for both wild-caught and farmed seafood.

How Much Seafood Should You Eat?

There isn’t a specific amount of seafood you have to eat to follow the AIP. Rather than worrying about hitting a particular number, aim to include seafood regularly and choose a variety of fish and shellfish.

Fatty fish such as salmon, sardines and mackerel are especially valuable sources of EPA and DHA omega-3 fatty acids, while other fish and shellfish provide a wide range of protein, vitamins and minerals.

As a general benchmark, the Dietary Guidelines for Americans recommend at least 8 ounces of seafood per week for a 2,000-calorie diet. You don’t need to meet that number perfectly to benefit from including seafood in your diet.

Can You Eat Too Much Seafood?

Yes, but it depends on what you’re eating.

Seafood can be an important part of a nutrient-dense AIP diet, but eating large amounts of the same fish, particularly larger, longer-lived predatory fish, can increase your exposure to mercury. Nearly all fish and shellfish contain at least trace amounts of methylmercury, but levels vary considerably between species.

This doesn’t mean you need to avoid seafood. Variety is your friend. Choose different types of fish and shellfish, and favor lower-mercury choices more often. (If you eat seafood frequently, the FDA recommends choosing from its Best Choices list.)

For example, if you eat tuna regularly, vary the type you choose. Canned light tuna (which includes skipjack) is a Best Choice, while albacore (white) and yellowfin tuna are Good Choices. Bigeye tuna is one of the higher-mercury fish on the FDA’s list.

You may have heard that “selenium trumps mercury.” This idea comes from the fact that selenium, a mineral found in many types of seafood, can interact with mercury in the body and may reduce some of mercury’s toxic effects. While this is an interesting and important part of the mercury discussion, it doesn’t mean that selenium makes mercury harmless or that we can ignore the amount of mercury in a particular fish. Selenium is one piece of the picture—not a free pass to eat high-mercury fish without limits.

The bottom line? Don’t be afraid of seafood—but don’t eat the same high-mercury fish every day, either.

Seafood Is a Great Source of Omega-3s

One of the reasons seafood is encouraged on the AIP is its omega-3 content. Fatty fish such as salmon, sardines, herring and mackerel are particularly good sources of the long-chain omega-3 fatty acids EPA and DHA.

While you can get omega-3 fats from other foods, seafood is one of the best dietary sources of EPA and DHA. If your diet is heavy on land-based meats and doesn’t include much seafood, adding fish or shellfish is an easy way to increase your intake of these important fats.

Not into some of these oily fishes you find in a can? Bear with me, I’ll share some recipes to try!

Sea Vegetables: Small Foods, Big Nutrition

Sea vegetables are incredibly nutrient-dense and provide a wide variety of vitamins and minerals, including iodine, calcium, magnesium, iron, potassium, selenium and zinc. They also contain fiber and a number of beneficial plant compounds.

Not all sea vegetables are the same, so I recommend choosing a variety. Some of my favorites include wakame, nori, kombu (kelp), arame and dulse.

One thing to keep in mind is iodine. Sea vegetables can be an excellent source of iodine, but the amount varies considerably between types, with kelp and kombu being particularly high. You don’t need large amounts to benefit from sea vegetables, so variety is a good approach.

I also recommend choosing sea vegetables from reputable sources that test for heavy metals and other contaminants. Hijiki is one seaweed I would avoid, as Health Canada and the Canadian Food Inspection Agency advise against eating it because it can contain significantly higher levels of inorganic arsenic than other seaweeds.

I have some AIP-friendly sea vegetables and other products in my AIP Storefronts on Amazon linked here (scroll to the bottom).

Seafood Can Help Fill Nutritional Gaps

Seafood can be especially valuable for people who don’t eat liver or other organ meats. While organ meats are exceptionally nutrient-dense, seafood provides many important nutrients that can help build a nutrient-dense AIP diet. A varied diet that includes seafood and plenty of vegetables can therefore provide a broad range of nutrients, even if organ meats aren’t part of your diet.

More About Seafood
For a deeper dive (pun intended) into the nutritional benefits of seafood, I recommend Dr. Sarah Ballantyne’s Nutrivore Seafood guide. It covers the nutrients found in fish and shellfish, the benefits of different types of seafood, and includes a wide variety of examples. 

Reliable Seafood Sources:

ButcherBox carries quality, sustainable salmon, scallops and lobster. Grab the latest subscription box promotion here / or a one-time gift box here (available in the USA only at this time).

truLOCAL, locally sourced, frozen seafood is available in Canada – click here.

US Wellness Meats has a variety of options – click here 

AIP Recipe Collections Storefronts on Amazon has some carefully chosen canned fish recommendations and more! – click here.

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
The Truth About Tilapia – Paleo Hacks
Tuna Tracking & Verification Program and  Monterey Bay Seafood Watch – great resources for helping people make better seafood choices for a healthy ocean

aiprecipecollection.com / AIP Recipes

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!

15-Minute Grilled Salmon & Asparagus with Cilantro-Lime Sauce – so 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.

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Real Plans Meal Planning App – Product Review

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

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.

  1. 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.
  2. 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!
  3. 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.
  4. 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!
  5. 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!
  6. 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!
  7. 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!
  8. 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.

Looking for a little encouragement dealing with COVID-19 and the AIP – Click here to read my encouragement post.
Want more tips for emergency planning for a specialty diet? Click here. 

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What About Supplements?

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

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” 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 :

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 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.

aiprecipecollection.com - SAVE 10% off EVERY brand, EVERY day! Stackable on Volume Discounts!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 (+ 10% more with my coupon)
Save 10% off EVERY brand, EVERY order! 

(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!

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Kombucha & Fermented Foods

Are fermented foods allowed 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.

Check out one of my favorites – Mom’s Dill Pickles

The Bottom Line

Fermented foods are allowed on AIP.
That doesn’t mean they’re required.
And it definitely doesn’t mean more is better.

Listen to your body, move at your own pace, and remember — healing isn’t a race. It’s more of a very slow, very personal simmer.