As the chill in the air becomes unmistakable, and cold and flu season approaches, we start thinking about ways to stay healthy. (DISCLAIMER: I’m not a doctor, so please work with your medical professional as needed).

For those of us on the Autoimmune Protocol (AIP) or dealing with autoimmune diseases, this season can feel a little more challenging. Our immune systems are already in overdrive, so dare we “boost” our immune system when cold and flu season rolls around? 

Why Immune Stimulation Can Be Problematic

If you’re healing from an autoimmune disease, boosting your immune system can do more harm than good. Autoimmune conditions often involve an overactive immune response—where your body is already working overtime, mistaking its own cells for foreign invaders. Stimulating the immune system further could exacerbate symptoms, leading to increased inflammation or flare-ups … definitely not something we want to do.

The goal for those of us with autoimmune disease is immune modulation—finding balance and gently supporting your immune system without overstimulating it.

Here’s how you can navigate cold and flu season while sticking to your AIP lifestyle and supporting your body’s healing process.

Practical Ways to Support Your Immune System—AIP Style

While we generally work on incorporating these foundational basics in our everyday autoimmune wellness routines, it’s a must that these become our focus during cold and flu season.

1. Prioritize Sleep
   This is non-negotiable! Sleep is when your body does the bulk of its repair work, including immune system regulation. Aim for 7-9 hours of restful, quality sleep every night. If you struggle with sleep, be sure to check out my dedicated post – click here.
2. Operation Hydration
   To keep your immune system functioning optimally, we MUST keep hydrated. On a daily basis, we should be drinking half of our body weight in ounces of water. Adding a pinch of sea salt to our water can help with absorption. Consider incorporating homemade AIP electrolyte drinks or coconut water to help replenish lost minerals.
3. Drink Your Nutrients
   Bone broth is another ideal hydrating option. Not only does it replenish fluids, but bone broth is rich in collagen, amino acids, and minerals that support gut health, which is critical for immune regulation. Bone broth can also help soothe a sore throat and provide warmth and comfort when you’re feeling under the weather. If you want to learn more about bone broth, check out my dedicated post – Bone Broth 101 – click here.
4. Move Your Body
   Gentle movement—think stretching, walking, or yoga to help keep the lymphatic system moving. This system is crucial for immune function and removing toxins from the body.
5. Don’t Fear the Fat
   Incorporate healthy anti-inflammatory fats like avocado, olive oil, and wild-caught salmon into your meals to help reduce inflammation, and balancing immune function.
6. You’re Already Sweet Enough
   High blood sugar can suppress your immune response, so watch your sugar intake. Stick to AIP-friendly sweeteners like honey or maple syrup in moderation (no pun intended).  Focus on whole, nutrient-dense foods that stabilize blood sugar and make sure you’re getting enough protein, healthy fats and complex carbohydrates.

Natural Remedies That Won’t Overstimulate

When it comes to natural cold and flu remedies, it’s important to choose options that won’t push your immune system into overdrive. Here are a few AIP-friendly antivirals that can help fight off infections without overstimulation:

• Oregano
  A potent antiviral and anti-inflammatory, oregano can be added to soups, stews, and teas.
• Sage
  Great for respiratory health, sage helps soothe the throat and support the immune system.
• Basil & Rosemary
  Both herbs are antioxidant-rich and can be easily incorporated into meals to support overall immune health.
• Ginger
  Known for its anti-inflammatory properties, ginger can be used in teas or as an ingredient in your favorite AIP recipes to add a little heat or spice.
• Garlic
  In moderation, garlic can be a helpful antiviral. Be cautious, though—large amounts might trigger symptoms in some individuals.
• Olive Leaf & Lemon
  Both provide gentle immune support without overstimulation. Olive leaf can be taken as a supplement, while lemon is great for flavoring your meals or drinks and it boosts your vitamin C intake.

Supplements

While no supplement can replace good hygiene and a healthy lifestyle and a diet that’s right for you, some key nutrients may lend a helping hand. Here are a few worth considering:

• Vitamin C: This classic immune supporter – it’s like a superhero for your system. It reduces inflammation, promotes healing, and supports overall immune health. Citrus fruits and berries are excellent natural sources.
• Vitamin D: Known as the “sunshine vitamin,” vitamin D plays a crucial role in immune function. Since sun exposure decreases during colder months, consider supplementation to maintain optimal levels.
• Zinc: When taken within the first day of illness, zinc lozenges may help reduce the duration of a cold. Just be cautious not to overdo it—balance is key.
• Omega-3 Fatty Acids: These healthy fats enhance immune B cells. Include sources like fatty fish (salmon, mackerel) or consider fish oil supplements.

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(Remember, always consult with a healthcare professional before starting any new supplementation plan.)

Ingredients to Avoid

Some popular cold and flu remedies can overstimulate your immune system, making them problematic for those with autoimmune disease. If you’re unsure, it’s always best to consult with your healthcare provider.
Here are a couple to approach with caution:

• Echinacea
  Known for its immune-boosting properties, Echinacea can be too stimulating for those with autoimmune disease.
• Elderberry
  While widely touted for flu season, elderberry might trigger an overactive immune response for those managing chronic inflammation. (I personally have used it in the past without issue, so I’ve written a dedicated blog post about the topic – click here to read more.)
• Licorice Root
  For centuries, people have sipped licorice root tea to help soothe a sore throat, and I for one find it to be incredibly helpful. However, it is an adaptogenic herb and could be problematic for those with autoimmune disease and blood pressure issues, so each of us along with our physician has to decide whether this is right for them.

Balance is Key

The key to managing cold and flu season when you’re on the AIP is balance. Rather than focusing on boosting your immune system, look for ways to support it gently. By incorporating anti-inflammatory foods, staying hydrated, getting enough rest, and using AIP-friendly remedies, you can help your body fight off infections while keeping your immune system in check.

If you’re feeling unsure about any remedy or supplement, consult your healthcare provider, preferably one who understands autoimmune conditions.

I hope these tips help you manage this season with ease! Stay healthy, take care of yourself, and be sure to keep a few good recipes handy!

AIP Cold & Flu Remedies

Below are a few quick links for recipes to help keep you hydrated, nourished and comforted during cold and flu season. PLUS I’m sharing a couple of pre-made natural options you may want to consider.

Beekeepers Naturals Throat Spray – yup, it’s AIP compliant and I always have some on hand.
Beekeepers Naturals Lozenges – the cleanest cough drop I’ve been able to find without making them yourself.
The Honest Company Breathe Easy Rub – non-petroleum based vapor rub

Healing Hot Lemon & Honey (cloves and cinnamon not necessary if you don’t have them)
Lemon Ginger Tea
4 Homemade Electrolyte Drinks (Orange / Grapefruit / Strawberry Lemonade / Lemon-Lime)
Vanilla Grapefruit Electrolyte Drink
Pineapple Electrolyte Drink
Strawberry Lemonade Electrolyte Popsicles

Bone Broth
Healing Green Soup
Hearty Chicken Vegetable Soup
Chicken Noodle Soup – AIP Style

Honey Lemon Ginger Cough Drops
Pineapple Turmeric Wellness Shots
Antiviral Garlic and Orange Syrup

You can find lots of healing recipes in the AIP Recipe Collection Facebook Group – try the group search there for terms and hashtags such as: cold, flu, #undertheweather and #sicksoup.

Additional Resources:

AIP Cold & Flu Survival Guide – The Phoenix Helix
Natural Approaches to Cold & Flu Season – The Paleo Mom

With the holiday season creeping up, I thought it was about time that I finally compile this very important FAQ post on what to do if you’ve been glutened while on the AIP. Much of this information also applies if you accidentally eat something that’s not currently a part of your AIP diet, so this is definitely a good resource to keep bookmarked.

If you’re here because you’ve been contemplating just how bad it would be to cheat on the AIP this holiday season or for a special event, you’ll also want to check out my FAQ: Can I Cheat on the AIP?

While I’m hopeful you’re making good decisions and choosing food wisely for your healing journey, I know all too well that sometimes, as careful as we are, it happens – we get glutened! Or we accidentally eat a non-compliant ingredient. It’s especially challenging if we’re eating at a restaurant, or even at friends’ and families’ homes. 

The BEST advice I can give is – DON’T PANIC! Stressing about the situation only makes matters worse and gives your body more to deal with. Try to remain calm.

FACT:  Feeling emotionally stressed can compound the physical reactions you might have when gluten gets into your system. According to the Mayo Clinic, stress can affect your body in many ways, including causing symptoms such as stomach pain that overlap and amplify possible physical symptoms of gluten consumption.
– Source: Gluten.org

How do you know if you’ve been “Glutened?” 

Some common reactions of gluten exposure include:

Constipation
Diarrhea
Vomiting
Nausea
Abdominal pain
Numbness
Bloating
Gas
Headaches / Migraines
Brain fog
Mood swings
Anxiety
Depression
Joint pain
Fatigue
Insomnia
Skin issues / Rashes / Mouth Ulcers

Depending on the person, the effects can last from a few hours to a few weeks, but the less time someone has to feel these effects, the better!

Emergency Preparedness 

Preparation is always key! As someone living with food sensitivities and/or allergies, you should have an emergency plan in place. I recommend consulting a medical professional BEFORE you’re in situation where you get glutened – that way you know what protocol is right for YOU.

Some suggestions from Dr. Izabella Wentz:  Being prepared with some digestive enzymes, and keeping these other tools on hand, can help minimize the impact of your reaction. See her Instagram post – click here.

1. Digestive Enzymes. If you are going somewhere they cannot guarantee a 100% gluten-free kitchen, or if you’re wary about cross-contamination, try taking digestive enzymes, which can assist with the breakdown of gluten, and blunt some of the digestive effects.
2. Anti-Inflammatory Support. Add an herbal tea such as peppermint, chamomile or ginger. Curcumin supplements, boswellia, ginger, and fish oils offer natural anti-inflammatory support, and may be especially beneficial if your reaction to gluten tends to result in pain/brain fog. 
3. Mast Cell Stabilizers. These can be used to minimize food reactions in sensitive individuals. Mast cell stabilizers downregulate the body’s response to the offending food/allergen. Natural mast cell stabilizers include quercetin, zinc carnosine and chamomile.
4. Gut Support. Try using warm lemon water and bone broth to help support gut healing.
5. Electrolytes. Hydration and adequate electrolytes can help mitigate the feeling of “being hit by a bus” after exposure to a reactive food.
6. Magnesium can take the edge off food reactions. Epsom salt baths can help with overall tension, headaches, aches and pains that can occur from reactive foods. If you experience constipation, a magnesium citrate supplement can help.
7. Binders like activated charcoal can help bind up toxins and minimize reactions. Do this with caution though, because it will interfere with medications and can lead to constipation if you aren’t drinking lots of water.

Angie Alt from Autoimmune Wellness chimes in on the topic in her article “Gluten Exposure: A Healing Guide” – click here for the whole article.

1. Start by focusing on hydration. Get plenty of fluids and consider adding a pinch of sea salt to each glass of water if you are experiencing diarrhea or vomiting.
2. Consider a binder. Activated charcoal binds toxins and can decrease gas and bloating. Do this with caution though, because it will interfere with medications and can lead to constipation if you aren’t drinking lots of water.
3. Add an herbal tea to help with GI pain. Peppermint, chamomile, and ginger are especially effective at calming cramping, gas, and nausea.
4. Add healing elements. Now is the time for bone broth, stirring a little collagen in your herbal tea, or l-glutamine. These options are focused on the amino acids that can help repair the gut lining. You could also consider herbs that coat the gastrointestinal tract and soothe it, like slippery elm and marshmallow root (like charcoal, these can impact medication absorption, so talk to your doctor first).
5. Keep your diet simple. For a few days keep your diet to easily digested foods (chicken soup, for example) and not too much fat (it can have a laxative effect, which you might not want if you’re experiencing diarrhea). As your system feels less raw, start focusing on omega-3 rich foods that are anti-inflammatory, like salmon, well-cooked veggies, and consider avoiding dairy and sugar, even if you are no longer in AIP elimination phase.
6. Get some rest. Getting glutened can leave you feeling like you were hit by a truck. Prioritize as much rest as possible.

How Long Will It Take to Repair the Gut?

Dive into the science of it all with Dr. Sarah Ballantyne – reach her article “How Long Does it Take the Gut to Repair after Gluten Exposure?” Prefer a podcast? Listen to her episode “What Do I Do After a Bad Reaction?”

Do I Need To Start Over?

It’s common to be concerned that you’ll need to start over at day one of the elimination stage if you accidentally consume something that’s non-compliant. I’m happy to tell you that this is not necessary. Work on the above steps to support hydration and digestion and simply keep going. 

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Source: Dr. Izabella Wentz. (Be sure to follow her at @izabellawentzpharmd for more on how to take charge of your own health!)