Confused About Fruit on the AIP?

Since we avoid refined sugar and sweeteners on the AIP (read more about that here), is fruit allowed?

In the beginning you may have a recommendation from your AIP Coach, Nutritionist or Functional Medicine Practitioner to avoid fruit (and you should always follow your medical professional’s advice), but for the most part it’s not forbidden on the AIP – yay!

It’s actually important that we make sure we’re eating enough of the right fresh fruits, because they contain plenty of nutrients! Think hydration, fiber and good carbohydrates folks.

“… fruit itself is not restricted on the Autoimmune Protocol. Different varieties of fruit (especially colorful ones) come loaded with vitamins, minerals, and antioxidants which are a great compliment to a healing diet. While fruit can have a lot of sugar, that in itself is not reason enough to avoid it. When we eat fresh, whole fruit, we are getting the nutrients in a nice little package with fiber, nutrients, and water.”

– Read the full article on AutoimmuneWellness.com

If seeds aren’t allowed during the elimination stage, what about fruit with seeds in or on them, like kiwi, strawberries, blueberries, etc? Autoimmune Wellness says that fruits with seeds are elimination-phase legal and they provide the following information in their post about tricky ingredients:

“Foods like berries, kiwis, watermelon, pomegranate, cucumber, zucchini, and even bananas or plantains are not a problem, mainly because we don’t really chew these seeds.”

“… if you aren’t experiencing obvious improvement using AIP, you might consider these small seeds.”

“For a host of complex reasons, very sensitive individuals might consider this with even the consumption of very small seeds, like those found in the above mentioned foods, if they are having trouble improving their health on the protocol.”

– Read the full article on AutoimmuneWellness.com

What about dried fruit? As you might have guessed, dried fruit is VERY high in sugars (not to mention many commercially produced options contain added sugars or non-compliant oils and preservatives we need to watch for – for compliant options, shop here), and it should be consumed in extreme moderation as an occasional treat or as part of a desert or as a sweetener in a recipe (some folks will add a date to a veggie smoothie to add some natural sweetness).

“Dried fruit, however, can be problematic because of its high glycemic load, and should be reserved for the occasional treat. I find dried fruit particularly easy to over eat and only reserve the use of say dates in a dessert or something, never as a snack.”

– Mickey Trescott of Autoimmune Wellness

That said about snacking, I will admit that when I first started the AIP I found that consuming just one or two quality dates filled with solid coconut oil or coconut butter and pinch of salt was enough to keep me on the straight and narrow. So, if a piece of dried fruit is going to help you keep your AIP sanity, just eat it! Remember – it’s progress over perfection that we’re looking for, – you’ve got this!

I’ve compiled some reliable references for you below so that you can dive in and learn more about fruit on the AIP.

References:

F ruit and the Autoimmune Protocol– Mickey Trescott, Autoimmune Wellness

I’m Confused About Fruit on the AIP – Could You Explain? – Dr. Sarah Ballantyne, The Paleo Mom

Why Fruit is a Good Source of Carbohydrates– Dr. Sarah Ballantyne, The Paleo Mom

For the most up-to-date list of AIP fruits and foods and their order of reintroduction, my #1 recommendation will ALWAYS be Dr. Sarah Ballantyne’s The Autoimmune Protocol book, as it’s the most comprehensive I’ve seen. Other than that, be sure to grab a food list or two by clicking here.

Disclaimer: On the topic of dried fruit, treats and desserts, this feels like an appropriate place to add this message. I often get folks criticizing me in my searchable AIP Recipe Collection Facebook Group because you’ll find a LOT of recipes with dried fruit and sweet treats (especially around seasonal holidays) – yep – I’m guilty! Guilty of providing LOTS of options so you have a variety to choose from when you have a special occasion or need an indulgence. The disclaimer in the group’s pinned post reminds members that all sweets and treats are to be consumed in moderation – so, please don’t judge me for providing options – it’s always up to you to make the food choices that are right for you.

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On The Go & Travelling on the AIP

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Managing a restricted diet while travelling is a hot topic. Thankfully there are plenty of resources to help you make your next trip a success. Below you’ll find a collection of great tips and tricks for how to stick to the AIP when you’re away from home. What ever you do don’t leave home without preparing … you can’t count on finding AIP compliant food on your travels.

“Failing to plan is planning to fail.”

Conveniences:

When you’re on the road or enjoying a holiday, the last thing you want to do is cook — but staying AIP compliant is still important. That’s where Urban AIP comes in. Simply pack a cooler full of their hand-prepared, nutrient-dense, flash frozen meals to give yourself a real break from the kitchen without compromising your protocol. Sure, it’s a little more than stopping at your local fast-food joint, but your health is worth it, and having nourishing meals ready to go makes travel a whole lot easier — and a lot more enjoyable.

Looking for more great convenience foods to pack for your travels, visit our Food Sourcing page for lots more great ideas and reliable AIP shops – in this case, be sure to check out Wild Zora (they have some very tasty free-dried AIP stews, soups, instant no-oatmeal, meat bars, etc.), Serenity Kids food pouches make great snacks for kids AND adults, my AIP Amazon Storefronts.

You can find more ideas and discounts in my AIP Snack Guide – click here, and be sure to check out my AIP Amazon Storefronts too – you’ll find snacks, pantry items and sustainable living options for your travels, like stainless steel bento box sets, electric lunch boxes and so much more! Shop Here: USA / Canada / UK

Self-Catered Vacations:

Since I went gluten-free many years ago I’ve found vacations much more enjoyable when I know I’m in complete control of my food. One way we do that is to take self-catered vacations. You can read more about this on our travel blog – What’s Your Holiday Style? ❀ All-Inclusive ❀ Hotels & Restaurants ❀ Self-Catered ❀ and an early article I wrote about Travelling with Food Allergies. I really do need to write a dedicated post about travelling while on the AIP … one day!

For us, Airbnb, Booking.com and Cottage Rentals have been a life saver! Having a fully equipped comfortable kitchen in our own little cottage or apartment makes all the difference in the world … and we’ve enjoyed travelling in Canada, USA, the Caribbean and Europe all while sticking to my restricted diet.

I’ve also found a very helpful group on Facebook that you may want to consult for some details and suggestions on various destinations – Allergy Travel Groups helped me a lot when it came to taking food on the plane for International travels, and they’re helpful for lots of suggestions!

Looking for more articles and tips?

Dining Out on the AIP
Surviving Social Life on the AIP
AIP in an Emergency – Tips for Power Outages & Natural Disasters – Might help campers too!

Autoimmune Wellness:

Travel Food Tips While On The AIP
Guide to AIP Travel: Road Trips
Guide to AIP Travel: Flying
Guid to AIP Travel: International Trips
Seven Reasons Why Camper Van Travel is Compatible with the AIP

Phoenix Helix:

Airplane Travel on AIP

AIP Road Trip
Podcast: The World is a Big and Beautiful Place

Miscellaneous Sources:

Navigating a Cruise on the AIP
How to Eat Healthy While Travelling on a Restricted Diet

Recipes:

You guessed it, try our searchable Facebook Group – click these quick links for #onthego #travel #snacks to get started. Sign up here, and try searching for specific recipes such as fat bombs, muffins, meatballs, jerky, granola, etc. You’ll even find campfire bananas, s’mores and more – The options are endless!

FAQ, News

What is Batch Cooking & Meal Planning?

You’ll hear me say it again and again, “Failing to plan is planning to fail.” There’s seriously nothing worse than getting caught completely exhausted with nothing to eat and nourish yourself.

Batch cooking and meal planning are two wonderful ways to make your AIP life easier!

Love it or hate it, on this protocol we all have to cook. If you want to cut down on the days you spend in the kitchen – learn to incorporate batch cooking and meal planning into your life.

Success on the AIP is so much easier when you have a few good tips, tricks and tools under your belt (spoiler alert – there’s an app that’s a game-changer on the AIP – RealPlans and you can read about it in my review here) it could save your sanity on the AIP! Visit my Meal Planning page – click here for lots of information and resources.

Where Else Can I Find Meal Prep & Batch Cooking Recipes?

Many recipes can be adapted for batch cooking just by doubling the quantities. Some are perfect for dividing up into pre-portioned containers (meal prepping) for lunches, breakfasts and snacks on the go. With the AIP you’ll find the need to think outside the box a little, but once you get used to it you’ll find it a breeze!

For more batch cooking recipe ideas, try searching in our Facebook Group – try search terms like “batch cook” or “sheet pan” or “freezer dump” or “meal prep” or simply look for things like whole roasted chicken or beef roasts and sides that can be used for multiple purposes or portioned out for later use.

For detailed posts about freezer cooking and batch cooking, check out Mickey Trescott’s AIP Freezer Cooking Guide, and Batch Cooking 101 – she’s my go-to on the topic if you want some great tips and tutorials. You’ll also enjoy the post by Angie Alt, Time Management in the Kitchen. These great extra tips and tricks will help you even more and be applied within your RealPlans app… You honestly can’t help but be winning at the AIP by pairing this combo!

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Bone Broth 101

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When you start the AIP you’re likely going to read a LOT about bone broth and the gut healing powers it possesses. You may even be told by your health coach, nutritionist or Functional Medicine Practitioner to start with a very limited diet that includes home made bone broth while you give your body a chance to heal.

For some this is a daunting thought – home-made broth, sourcing high-quality ingredient, the time involved … Yikes!

Don’t freak out though, it’s not really that hard, and there are excellent options below if you just can’t bring yourself to make your own.

Bone Broth FAQs

The first article I wanted to share with you is excellent, but there seems to be some issues with the website, so I’ll provide a link to these Bone Broth FAQs an note the Whole9Life.com as my source but include the details below so we don’t lose the valuable information!

What kind of nutritional benefits does bone broth offer?
Bone broth is a source of minerals, like calcium, phosphorus, magnesium, and potassium, in forms that your body can easily absorb. It’s also rich in glycine and proline, amino acids not found in significant amounts in muscle meat (the vast majority of the meat we consume). It also contains chondroitin sulfate and glucosamine, the compounds sold as supplements to reduce inflammation, arthritis, and joint pain. Finally, “soup bones” include collagen, a protein found in connective tissue of vertebrate animals, which is abundant in bone, marrow, cartilage, tendons, and ligaments. (The breakdown of collagen in bone broths is what produces gelatin.)
What are the benefits of consuming a properly prepared bone broth?
Proline and glycine are important for a healthy gut and digestion, muscle repair and growth, a balanced nervous system, and strong immune system. In fact, a study of chicken broth conducted by the University of Nebraska Medical Center found that the amino acids that were produced when making chicken stock reduced inflammation in the respiratory system and improved digestion. (There’s a reason your mom always made you chicken soup when you were sick.)The gelatin in bone broth can help to heal a leaky gut, which may be of specific benefit those with inflammatory or autoimmune disorders. These compounds also reduce joint pain, reduce inflammation, prevent bone loss, and build healthy skin, hair, and nails.
Can I just buy broth from the grocery store?
Nope. Broth (often labelled “stock”) from the grocery store relies on high temperature, fast-cooking techniques, which result in a watered down, non-gelling liquid, so you’re missing out on some of the benefits of a gelatin-rich broth. In addition, unnatural additives (like MSG) and flavors are often added. If you just need a small amount for a recipe, store-bought stuff will do, but if you’re interested in the healing properties of bone broth, you have to make it yourself.
Where do I get bones?
Your local butcher, a local farm (ask around at the farmers market), a friendly hunter, your local health food store (if they have a meat department). You can also save the bones if you roast a whole chicken, turkey, duck, or goose.
What kind of bones should I use?
You can use bones from just about any animal—beef, veal, lamb, bison or buffalo, venison, chicken, duck, goose, turkey, or pork. Get a variety of bones—ask for marrow bones, oxtail, and “soup bones.” Make sure you include some larger bones like knuckles, or feet (like chicken feet), which will contain more cartilage, and therefore more collagen. You can even mix and match bones in the same batch of broth—some beef, some lamb, some chicken—but know that will change the flavor. (Most folks prefer to stick to one animal source at once.)
Do I have to get grass-fed or pastured bones, or organic bones?
You should. The animals have to be healthy to impart the maximum health benefit to you, and factory-farmed animals are the furthest thing from healthy. (And we don’t want to encourage more purchasing of factory-farmed animals.) Do your best to seek out pastured chicken or 100% grass-fed beef bones from a local source.
Do I have to skim the fat?
Only if you want to. Feel free to drink your broth as-is, but if you prefer a broth with less fat (as we do), then follow these instructions: After you’re done cooking, remove your broth from the heat, and run it through a strainer as usual. Then let your broth sit in the fridge for several hours, until the fat rises to the top and hardens. Scrape off the fat with a spoon, and your broth is ready to go. We think skimming off most of the fat is more important if you’re using bones from animals that are conventionally raised.
What kind of things can I add to my broth to help with the flavour?
Here is a list of vegetables, herbs, and spices you could add. Feel free to mix and match, or invent your own recipe.
- Onion
- Green onion
- Leek
- Carrot
- Garlic
- Celery
- Salt
- Pepper / Whole peppercorns / Red pepper flakes
- Parsley
- Bay leaf
- Rosemary
- Thyme
- Sage
- Ginger
- Avoid using broccoli, turnip peels, cabbage, Brussels sprouts, collard greens as they will make your broth bitter.
TIP: Mickey Trescott of Autoimmune Wellness recommends NOT adding anything at all to your broth by way of herbs, spices, veggies or salt. She’s a purist cook/former chef and she likes to keep her broth basic during cooking since she’ll use it in many dishes. If you want to “spice up” your flavours, she recommends doing it later in the cooking stage so that your broth does not become bitter.

If you’re having success and like how your broth tastes when you do add veggies, herbs, etc. during cooking … you do you!

I personally keep veggie scraps and freeze them in a bag until I’m ready to make broth – then I toss them in the pot so nothing goes to waste!
Why do you add vinegar to the broth?
Adding an acid (like lemon juice or vinegar) will help to extract minerals from the bones. Use a mild-flavored vinegar, like apple cider or rice wine, as white vinegar may taste too harsh in a mellow broth.
Should I roast my bones first?
You can—roasting will impart a rich flavor and color to your broth—but you don’t have to. If you choose to roast your bones first, place them in a pan in an oven set to 350 degrees, and roast for one hour before continuing with your favorite broth recipe.
Why does my broth look so jiggly?
That’s the gelatin—when cool, it makes your broth look a little like meat Jell-O. No worries—just heat it gently on the stovetop and it will return to a liquid state.
My broth doesn’t look jiggly – why didn’t it gel?
This article from the Healthy Home Economist lists five reasons your broth didn’t gel, but in our experience, it’s generally one of two reasons. First, you might not be using enough bones (or enough of the right type), or you simply might have added too much water. Bones with more visible cartilage will yield more gelatin. Another common reason is that the broth was not cooked for long enough. The remedy? Set your crockpot or burner to the lowest heat setting and just let it go for at least 8 hours (poultry) or 12 hours (beef)—if not longer. Less than that will likely not draw enough gelatin into the stock from the bones. A good rule of thumb: the larger the bones, the longer you’ll want to cook it.
Can you reuse bones for another broth?
You sure can—Paul Jaminet of The Perfect Health Diet says you can reuse bones to make multiple batches of broth until the bones go soft. (Make sure you use fresh vegetables, herbs, and spices each time, though.)
What’s the longest you can leave bone broth to cook?
Chicken bones can cook for 24 hours, beef bones can cook for up to 48 hours.
What do I do with my broth?
We like to drink a mug of it, just like you would coffee or tea. In fact, a warm cup of broth is a great way to start your morning—try drinking 8 ounces a day, every day. Of course, you can use it in recipes wherever it calls for broth or stock, or turn it into a base for your favorite soup.
How long will broth keep in the refrigerator and freezer?
Keep broth in the fridge for no longer than 3-4 days. It should keep in the freezer for up to a year.
How should I store frozen bone broth?
For an easy addition of small amounts of broth to recipes, store some in an ice cube tray in the freezer. One cube is about an ounce, so recipes that call for 1/4 cup of broth would take 2 cubes, 1/2 a cup is 4 cubes, etc. You can store larger amounts in glass mason jars, but be sure to let the broth cool down before transferring to glass. Finally, make sure you leave enough space in a glass container for the frozen broth to expand—otherwise, the glass could break.
You can also read my article here – Food Storage Basics)

More Resources

What Is Bone Broth & What Are The Benefits?
Bone Broth FAQs
Troubleshooting Bone Broth

Is Bone Broth Risky Business?

Some have challenged bone broth and say it’s risky stuff. Learn more from AIP expert, Dr. Sarah Balantyne – Paleo Mom, in her articles:

Broth: Hidden Dangers in a Healing Food?
Bone Broth Risks: Skim the Fat!

Bone Broth Recipes & Sourcing

Chicken Bone Broth
Fish Bone Broth
Beef Broth (Lamb can be used too)
Instant Pot Bone Broth
Instant Pot Beef Bone Broth (my favorite – I follow the same recipe for chicken as well)
Veggie Bone Broth

For More Bone Broth Recipes and ways to use it (soups, stews, smoothies and more) please use the group search function in my AIP Recipe Collection Facebook Group.

Where do you get your bones? Quality matters! Be sure to buy the best quality bones you can afford (organic, grass-fed, antibiotic and hormone free)

No Time for Bone Broth?

Many people tell me they just don’t have time to make bone broth or they just can’t stand the whole process. Fortunately there are some options for quality bone broths that are AIP compliant.

Paleo-on-the-Go offers bone broth among other amazing time-saving top-quality AIP meals that are delivered right to your door. (Be sure to grab a coupon code from our coupons page.)

Vital Proteins offers the convenience of powdered bone broth … this stuff is seriously amazing! You have the option of organic beef or chicken and it’s even available in single serve packets if you wish. (Note: While not all Vital Proteins products are AIP compliant, you can be sure their bone broth is.)

Perfect Supplements carries powdered bone broth and so much more! (Be sure to grab a coupon code from our coupons page.)

Wild Zora offers DELICIOUS pre-made freeze-dried soups and stews! They don’t have plain bone broth but thought I’d recommend them here since so many that are prepping bone broth are using it to make their own homemade soups and stews or are looking for on-the-go convenience.
(Be sure to grab a coupon code from our coupons page.)

More Bone Broth on Amazon – USA / Canada / UK

FAQ, News

Kicking the Coffee Habit

Coffee … the beloved morning elixir … nectar of the Gods, for some! So how will you ever kick the coffee habit when you begin the AIP?

First of all, a lot of confusion surrounds the topic of coffee and the AIP, so let’s quickly clear a few things up:

Coffee is not eliminated because of the caffeine

Coffee is a seed and is therefore eliminated in the early stages of the protocol along with other seeds

There are other options that many enjoy – so don’t despair

Below are the best resources I’ve compiled on the topic so you won’t be too overwhelmed, but I’m also about to make life REALLY easy for you!

The BEST Coffee Substitute We’ve Ever Met!

I’ll be honest, I’ve never been a coffee drinker – it’s too hard on my tummy – so this was one hurdle I never had to overcome on my AIP journey! My hubby however is a bit of a coffee snob, and any time I try to get him off the stuff it’s met with a flat NO-WAY, NOT HAPPENING! You see, he’s tried lots of the old coffee alternatives that never came close to tasting like coffee, so he’s pretty closed minded about it all.

That said, I’m happy to introduce you to a product that passes my coffee snob’s standards – Sip Herbals Coffee Substitute! It’s honestly the closest thing to coffee we’ve ever tried and members of my private AIP Recipe Collection FB Group concur. Honestly, this gut-friendly cuppa is so good that you’ll want to keep drinking it long past your elimination stage journey!

All four regular flavors (regular, cinnamon roll, royal mocha, salted maple blondie and dirty chai) – and their limited edition seasonal offerings (french vanilla, peppermint mocha and pumpkin spice) are AIP elimination stage compliant, organic, non-GMO and caffeine free! I’m so excited about this product that as soon as I tried it, I knew I had to partner with them. Visit my partner’s shop for complete details and enjoy a 10% DISCOUNT off EVERY order you place with my exclusive discount code “AIP10” – click here to shop.

Wait, what? Caffeine free … I hear you saying it … you need your caffeine boost? If that’s the case, check out the amazing option below.

Meet Matcha!

Need another reason beyond your AIP healing journey to switch to matcha? Check out the differences between tea and coffee’s caffeine kick.

Tea Caffeine is a time-released energy source. The caffeine in tea binds to catechins, creating a larger compound that takes longer to break down in your body. This means that tea caffeine is actually released in microdoses of 4-6 hours vs. coffee, which is an intense jolt that quickly fades. (Compare this with coffee, which gives you an intense jolt that quickly fades, often leaving you jittery with craving-inducing cortisol spikes – aka stress response and inflammation – yikes!)
Tea Caffeine is tempered by tea’s natural calming agent, l-theanine, that works on your brain waves to help you stay alert, chill and focused. Even those who are sensitive to caffeine’s effects might find that l-theanine helps smooth out any of the rough edges.
There’s evidence that the polyphenols in quality tea can improve your gut microbiome – and we all need that on the AIP!

IMPORTANT NOTE: Not all matcha and tea is created equal!

I encourage you to read more about Tea on the AIP (by clicking here), more about Matcha and Green Tea (by clicking here) and more about Why I Choose Pique Tea (by clicking here) – it’s the TOP quality tea option for a healthy AIP Lifestyle. ♥

Learn more about Pique Tea on their website – click here – you’ll find additional testimonials from health experts there as well.

Pique is my FAVORITE matcha! The flavor is exceptional and I enjoy it as an easy Matcha Green Tea Latte made with additive-free coconut milk and a little honey – YUM!

Will I Ever Enjoy Coffee Again?

First, let me start by saying that coffee is a stage one reintroduction when you’re using the core AIP elimination diet, so it can be one of the first things you try to add back in. Can I get a “woot woot!?”

Annnnd, if you’re starting off with the modified version of the AIP elimination diet (be sure to read more about the ins and outs of this – click here to make sure the modified version is right for you), you can keep on enjoying coffee right off the bat! With some caveats of course.

Before you get too excited, there are definitely some cons when it comes to coffee and those faced with autoimmune disease and gut issues.

Did you know?

Coffee can have a pro-inflammatory effect for those with autoimmune issues.
Sadly, coffee is a dirty crop, meaning that many beans are cross-contaminated with gluten and can contain mold and mycotoxins. Avoid pre-ground and instant coffee – these are far more likely to be susceptible to cross-contamination in food manufacturing. Look for brands that are USDA organic, free of pesticides and chemicals, shade farmed at high altitude and 3rd party tested for mold and mycotoxins. If you want to take it a step further, for the sake of the planet, watch for those that are Rainforest Alliance Certified, bird friendly, and fair trade. Check out some of my recommendations in my AIP Storefronts on Amazon – click here. If you’re thinking decaf might be a better way to go, you might want to dive deeper into the process of how coffee is decaffeinated – it can involve a host of chemicals (search out those using the Swiss water method), and caffeine is actually protective when it comes to inhibiting mold growth.
Mushroom coffees may not be the answer. While not made from beans/sees, most are made from apoptogenic mushrooms which can rev up the immune system – not something we want to do with autoimmune disease, so proceed with caution if you’re looking into this option.
Coffee consumption has been linked to diseases like RA, type 1 Diabetes, Hashimoto’s, and celiac disease. If you have GERD (gastro-esophageal reflux disease), and are dealing with acid reflux you may to avoid coffee indefinitely.
Finally, caffeine in coffee can irritate sensitive digestive systems and worsen symptoms. It can cause heart palpations, increase anxiety, and mess with your hormones by spiking cortisol. All that trickles down to disrupted sleep which is essential to health and healing.

If you decide to jump back into your cuppa joe, make sure that your prep methods aren’t working against you! Pods and many traditional drip style coffee makers have your filtered water sitting at room temperature in toxic plastics, or forced blazing hot through toxic plastic pods. After much research, my husband (I’m not a coffee drinker) prefers a glass or stainless steel French Press or a stainless steel percolator – not just to avoid the nasty plastics, but for best flavor (he’s a bit of a coffee snob).

Resources

Caffeine and Autoimmune Disease – This is an in-depth, scientific article by Dr. Ballantyne that discusses how caffeine affects the immune system.
Kicking the Coffee Habit – A little more basic, this article covers some commonly asked questions.
Six Alternatives to Coffee on the AIP – Some great information and advice for what else you can drink in place of coffee.

Take Me To The Recipes!

RECIPE: AIP “Bulletproof” Style Dandelion/Chicory Coffee
RECIPE: Dandelion Coffee

Now I’m sure you’re wondering where the heck you’re going to find chicory and dandelion … am I right? Don’t worry – we’ve got you covered in my AIP Amazon Storefronts – USA / Canada / UK

Looking for more recipes? Be sure to check our Facebook Group for LOTS more options. Try searching “Latte” and “Coffee” or “Matcha” – you’ll be amazed how many inventive replacements there are.

FAQ, News

What About Tea on the AIP?

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Tea for Two?

There’s been some confusion around tea and caffeine and the AIP, so let’s clear things up, shall we?

According to Autoimmune Wellness in their article “What’s IN and What’s OUT on AIP? Answers to Tricky Foods“ (click the link to read the whole article):

Caffeinated Tea (Green or Black)

AIP is a coffee-free, but not a caffeine-free protocol. Green and black teas can be consumed, but due to the caffeine it’s generally advised to drink them earlier in the day and in moderation. It is also important to read labels carefully, as many teas have soy lecithin or other additives (or toxins) that are avoided on AIP. If adrenal fatigue is part of your health picture, you’ll want to work to eliminate caffeine entirely.

VERDICT: Caffeinated teas are elimination-phase legal.

Rooibos Tea — Again, rooibos is part of the larger legume family, but gets a pass. In this case, we only consume the leaves. It should be noted that, like carob, it is recommended to consume rooibos tea in moderation.

VERDICT: Rooibos tea is elimination-phase legal.

What About The Caffeine?

If this makes no sense to you because we have to give up coffee on the AIP, you’re likely thinking that coffee is given up because of its caffeine content – am I right? Well, it’s time to clear that misconception up too! Coffee is eliminated because it is a seed, not because of the caffeine, so be sure to read more about that in my post “Kicking the Coffee Habit,” and in Dr. Sarah Ballantyne’s – The Autoimmune Protocol – the guidebook EVERY AIP-er should own!

Still Confused?

If you’re still a little overwhelmed by all this, the best bet is to stick to true herbal teas that are derived from leaves or flowers instead of seeds and pods – think peppermint, chamomile, spearmint, lavender, etc. Ginger is a great option if it’s truly made from ginger and not flavors – in fact, quality and ingredients are important, so keep reading!

There are several recipes to make your own herbal teas from scratch (not difficult at all) posted in our Facebook Group – just try the search feature there – search tea or herbal tea.

What Brands Are Best?

As mentioned above you’ll need to watch ingredient lists, and you’ll want to search for the best clean brands of tea on the market. It’s difficult for me to include a list for you as companies can change their products at any given time, but I try to keep my AIP Amazon Storefronts upto date – USA / Canada / UK

Pique Tea is a very well respected brand that prides themselves on the highest quality teas – you can read my post about Pique Tea here and how it fits into your AIP healing journey, or shop directly with our affiliate link by clicking here.

As always, the onus is on you to do a little research so you avoid GMO products and pesticide laden products – some use cornstarch in their bags and some contain soy and “natural” or artificial flavors – these are ingredients to stay clear of! Watch for certified organic products and check for sneaky non AIP ingredients and spices.

FAQ, News

Chocolate – Friend or Foe?

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

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

Things to Remember:

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

Modified AIP Elimination Option:

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

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

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

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

Chocolate – Friend or Foe?

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

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

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

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

The Alternative

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

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

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

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

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

FAQ, News

Gelatin vs. Collagen

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Gelatin vs. Collagen – what’s the difference!?

If you’re just starting out on the AIP you might be a little confused by all the talk of collagen and gelatin … and wait … what about hydrolyzed collagen, collagen hydrolysate and collagen peptides! Oh my!

And then there’s additional confusion when some product names are less than straight forward. One example of this is the often recommended brand called Great Lakes Gelatin Co. – but they carry BOTH gelatin AND collagen – so their label can be a little confusing which in turn causes some recipe creators to accidentally link to the wrong product for purchase online (I hate it when that happens!)

So indulge me and let’s geek out a little so we’re all armed and know exactly which product to use when.

What’s The Difference Between Collagen & Gelatin?

The easiest way to remember the difference … Gelatin GELS and Collagen does not – easy-peasy, right!?

The more scientific explanation is this:

Glossary of Terms:

Gelatin – collagen is the protein found in animal bones and the connective tissue around the bones. Gelatin is what you get when you cook collagen. Grandma’s feel good chicken broth came from cooking the bones and turning the collagen into gelatin.

Hydrolyzed Collagen is simply collagen that is bathed in enzymes, which breaks the protein down into smaller pieces, giving it a lower molecular weight and making it easier for the body to absorb and digest. Hydrolyzed Collagen has the highest bioavailability of any form of collagen.

Collagen Hydrolysate – the exact same thing as Hydrolyzed Collagen…because scientist like words that begin with hydro???

Collagen Peptides – basically the same as Hydrolyzed Collagen, which is of course the same as Collagen Hydrolysate. Collagen Peptides are used to denote that the Collagen is made up of shorter chain amino acids, which is what you get once you pass the collagen through the hydrolysate process – the enzymatic bath.

Back to the easy stuff ….

The major difference is how you consume them. In a nutshell, gelatin gels – collagen does not – so you choose your product based on how you’re trying to use it / what you’re trying to accomplish.

Gelatin is usually only soluble in hot liquids and is typically used for things that jiggle – think AIP Jello, marshmallows, gummies and gelatin egg substitutes (read more about egg replacements here). Collagen on the other hand will dissolve in hot or cold mixtures, making it ideal for use in beverages, smoothies, soup, sauces and even baked goods (it’ll also help you up your protein content, keep reading).

Both are almost completely odorless and flavorless, so you can add them easily to beverages without effecting the taste. This is important when it comes to a question that I get asked ALL-THE-TIME – “What Protein Powder Can I Use on the AIP?” – You can read my post on that as well – click here.

When it comes to the health benefits, gelatin and collagen contain the same amino acid profile and both are easily absorbed, so your body is getting the same nutrients no matter which you choose.

On a healing diet, collagen and gelatin are important for a variety of reasons:

Balances gut hormones
Supports healing of intestinal lining
Improves arthritis, general bone and joint health
BONUS – Improves the elasticity of skin, reduces roughness and the appearance of aging
BONUS – Improves hair and nails

Want the complete 411 on Collagen and Your Health? Check out this amazing article from my partners at Perfect Supplements – click here.

Are There Any Substitutes?

I get SO many questions about making substitutions in AIP cooking and baking that I’ve written a full post on it – you can check it out by clicking here.

There really is no cut and dried answer as you learn from my post, BUT I’ll cover a couple of basics here as they pertain specifically to gelatin and collagen.

Typically when I get questions about gelatin or collagen substitutes its because someone is sensitive to beef or pork, or they’re trying to do the AIP as a vegetarian or vegan (please read more about the AIP and vegetarianism/veganism here).

If this is the case for you, there are a couple of limited options – but options none-the-less! You can find collagen derived from sea vegetables and you can use Agar Agar powder or flakes (also derived form sea vegetables) in place of gelatin! (Read more about how to use Agar Agar in my post about egg replacements.)

Check out my Amazon storefronts (USA, Canada & UK) to find these products!

What About Bone Broth?

What about bone broth, what’s the difference between bone broth, collagen and gelatin?

Bone broth is actually considered a whole food – it contains both collagen and gelatin and a whole host of other healing ingredients, including: bone marrow, hyaluronic acid, chondroitin sulfate, calcium, phosphorus, magnesium, and potassium.

Bone broth is made from, you guessed it, bones (plus perhaps chicken feet, joint tissue, and cartilage if you’re doing it right). Bone broth does not contain skin/hides or meat. Collagen and gelatin, on the other hand, are made from animal hides, which results in a different collagen profile and overall nutrient content.

In general, collagen and gelatin are considered supplements and would be used in addition to bone broth on your healing diet.

What Brand Do You Recommend?

There are several great brands that I’ve personally tried and would recommend. If you can’t find the following, what you want to look for is a quality product that indicates it comes from grass-fed, pasture raised cows or pigs (if we were talking about gelatin, that would rule out the well-known store brand, Knox – it just doesn’t make the cut). For those who can’t tolerate beef or pork you might want to consider a quality marine collagen that’s wild-caught and non-GMO – this is actually a great option for everyone – it’s very nutrient dense (it doesn’t however come in a gelatin form – see the information about agar above).

Perfect Supplements carries a fantastic line up of products, including Grass-Fed and Pasture Raised Bovine Collagen and Gelatin, powdered bone broth (LOVE IT!) liver powder and capsules (these helped me through my worst nutritional crisis), coconut oil and so much more. They also carry a lot of quality supplement brands I personally trust.

Where to buy: You can shop direct here at Perfect Supplements (Save 10% with code “AIP10”)
Shopping Tip: You will save 20% when you purchase 3 or more Perfect Brand products and 25% when you purchase 6 or more Perfect Brand products – PLUS you can double dip and get an additional 10% off with my code above!

Autoimmune Health & Nutrition carries carries plain grass-fed collagen, plain protein powder with added veg and some fun flavors for adding to smoothies and more!

Where to buy: You can find their products on Amazon – click here and be sure to shop for the option without stevia

Vital Proteins has a HUGE line up of products – NOT all are AIP compliant, but it’s a brand you can trust – just watch the labels and stick to basic products (no added vitamins as these are usually synthetic and often not compliant).

Where to buy: You can find them on Amazon (be sure to watch ingredient lists – you’re looking for plain product with no flavors or additives)

Great Lakes Gelatin Co. offers a simple line of quality products – Grass-Fed and Pasture Raised Collagen and Gelatin. They used to offer Porcine (pork) Collagen as well but that seems to have disappeared recently. A WARNING about shopping this brand – the name of the company has the word “gelatin” in it, so you’ll need to watch you choose the right product – the green package is collagen and the orange package is gelatin.
Where to buy: This brand is pretty readily available in health food stores, quality grocers, in my Amazon storefronts (USA, Canada & UK).

Take Me To The Recipes!

Ready to start incorporating collagen and gelatin into your daily AIP healing journey? Use the search feature in our Facebook Group for recipes like: smoothies, gummies, Jello, marshmallows and more. Simply try searching the group for collagen or gelatin – you’ll be surprised what comes up!

News

Gail’s Kitchen Tour

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Feeling privileged to be featured in the July 2018 Autoimmune Wellness Kitchen Tour!

What is Kitchen Tour?

Kitchen tour is one of the many resources at Autoimmune Wellness that I encourage folks to check out. If you’re interested in learning how to set up your kitchen for AIP, what changes you might need to make, suggested appliances, tools and gadgets for the job this resource is for you!

If you’re interested in catching a glimpse inside my humble little kitchen (well – my previous kitchen), reading a bit about my personal health journey and suggestions for those starting out on the AIP I invite you to take a read…

Gail’s AIP Kitchen:

How She Manages Hashimoto’s & Eosinophilic Gastroenteritis in Ontario

Originally Posted July 6, 2018 on AutoimmuneWellness.com

AIP Kitchen Tour is a monthly feature in which we profile a member of the AIP community and their kitchen setup in hopes that it will further inspire us to get our kitchens organized and set up for success! We’ve interviewed folks who are making the AIP lifestyle a reality in everything from college dorms and small city apartments, to large households with non-AIP family members, and everything in between. Through these interviews, we hope to share how they make it happen across a variety of budgets and living situations, and give the community a wealth of inspiration. Read more Kitchen Tours here!

Name: Gail Shankland

Location: Ontario, Canada

AI Disease: Hashimoto’s and Eosinophilic Gastroenteritis (a rare digestive disorder)

How long have you been eating AIP? Just short of a year. I began shortly after my diagnosis in spring of 2017.

Have you successfully reintroduced any foods?
Happily, Yes! It was important for me to try adding nuts (not peanuts) and seeds back into my diet as soon as I felt up to it. I needed every major source of protein I could get my hands on (in addition to meat), as my digestive disorder was causing severe nutrient deficiencies and protein loss with edema that my doctors couldn’t figure out. Fortunately I don’t seem to have much of a problem with nuts and seeds and spices derived from them, so I’m very grateful — this opens up a lot of options for me.

Chocolate! Yes — my beloved chocolate is my friend too. I’m oddly not great with the really dark chocolate they say is healthiest, but can happily have a little gluten free semi-dark to milk chocolate without any problems.

Chickpeas were added back fairly early on, and while I miss lentils and beans I’m not ready to jump back into that just yet.

I have no intention to go back to being a regular consumer of eggs (I believe eggs to have played a big role in the my autoimmune bucket overflowing), or dairy (I’d already removed that from my diet prior to going AIP), though I can use ghee occasionally without any issue, and I don’t get too concerned about friends and family adding butter or a splash of milk to a dish they’re serving me.

I’ve been fortunate to have the occasional gluten-free treat without incident, so I’m thinking eggs in baked goods and grains in extreme moderation are probably also going to be just fine.

I miss tomatoes — we used to eat a lot of them in sauces. I’ve tried fresh tomatoes and tomato paste in small quantities and had no real issues, but I’m going to refrain from overindulgence for sure. But what a treat to have a little tomato paste on an AIP pizza!

Next up will be some of the nightshade spices — my hubby and I LOVE spicy foods, so it will be nice to try that and hopefully start having the odd spicy dish in moderation if all goes well.

How has the AIP changed your life?
I don’t quite know how to express what a dramatic change it’s made. Without it I might well be in hospital, on a feeding tube or elemental liquid diet, or at minimum having to attend a lot of doctors appointments where they wouldn’t be able to tell me much of anything.

My doctor is quite frankly astounded by the improvements to my health in just short of a year (all without traditional medical intervention beyond the diagnosis). Knowing little about my disease, the doctors and nutritionists at the hospital were stumped as to what to tell me to do, so they simply told me I should “Google it” and start learning about my disease (no joke — they told me that).

At the end of next month I’ll return to my specialist for my one-year follow up — a Gastroenteroligist who also had little to suggest for me and therefore didn’t invite me back any sooner than a year! I’m tempted to cancel the appointment because I don’t need his input, but I’m eager at the same time to tell him that controlling inflammation through diet and lifestyle is the answer, and that they should be learning more about this so they can help others. It’s not that hard — if I can do it, anyone can!

The list of improvements I’ve seen is a LONG one! My hair has grown back in (I lost at least 1/3 of it according to my hairdresser), my fingernails and toenails have all grown back (after having fallen off due to malnutrition), I’ve got my sense of taste back, my mystery rash has cleared, I’ve put just the right amount of weight back on and have been able to maintain my happier, healthier new weight, I’m getting stronger every day, and the list goes on! People tell me I’m the healthiest looking sick person they’ve ever seen! Ha! Thanks AIP!

Size of your kitchen: 17 x 9.5 feet

Favorite thing about your kitchen:

That’s a tough question! I guess if I had to narrow it down, I’d say that I have plenty of storage, which allows me to keep things neat and tidy and ready to get cooking!

Least favorite thing about your kitchen:
It doesn’t come with my own personal chef! Ha!

Overall, I’m pretty happy with my kitchen, though I’d love to have a nice big bay window above my sink… the current window is a little too high for me (I’m pretty short), so a lower, bay window would allow me to see into the yard more easily (including my little bird bath) and to grow some herbs and sprouts without taking up counter space.

Are there any cheap gadgets or little tools that you have found make AIP easier?
I’m not much into gadgets, so I’d have to make the super practical recommendation and say good knives. I know some may not consider these to be cheap gadgets, and yes there are LOTS out there that carry a hefty price tag, but in reality, just a good set of decent knives shouldn’t make much of a dent in your wallet. We spend so much time chopping and prepping, this should be number one on your list if you haven’t already made the investment.

A simple mandoline slicer is a nice item to have as well — I had one (a wedding gift) and never used it prior to AIP, but now I use it ALL THE TIME! So easy to make quick ribbons of veggies for quick cooking under the broiler — awesome!

I will admit I seriously considered buying a counter-top spiralizer since I figured I’d never be able to live without pasta, but I’m happy I waited on that, as I’ve learned to live with less pasta in my life, and I’m not that crazy about “zoodles.” I did however invest in a small hand-held spiralizer which more than meets my needs.

What is the biggest thing that changed in your kitchen setup when you adopted the AIP?
Before going AIP I’d already been gluten-free for several years and had made a start detoxing my kitchen; upgrading frying pans and cooking utensils, switching to glass storage and spice containers, upgrading cutting boards, etc., so there really wasn’t a huge adjustment.

HOWEVER, there were two big changes we did make.

After some research, we decided it was time to get serious about our water, and we invested in a Berkey water filter. Living on a farm we already had a need for bottled water and a basic gravity-fed water dispenser in our kitchen for drinking, but that got moved to my home office (we still bring bottled water in but it gets filtered) and the Berkey took center-stage.
Food washing became a priority for us when my Functional Medicine Practitioner shared some information about parasites and how she was seeing more and more patients dealing with parasitic involvement as the root cause to their autoimmune diseases. It just makes sense, considering our food comes from all over the world — never mind the risk of germs from people touching it in the stores. So, now I have some economical, super absorbent dish drying mats that I use every week. No fresh produce is put away until it’s had a good bath in some vinegar and a few drops of lemon essential oils. Sometimes I resent the extra time it takes on grocery day, but in the long run it’s time saved because this means I’ve already washed and pre-trimmed or scrubbed my produce and meal prep becomes a breeze.

If someone was just starting to invest in some useful but more expensive kitchen tools, which one would you tell them to buy first?
Some would say an Instant Pot, but I’ve refrained from buying one of those, so, I’d have to say a good sized slow cooker is priority. Bone broth becomes such a big part of your life on this healing diet, I don’t see how you could be without one.

If I’m allowed to add others to this list, I’d suggest that a food processor and/or blender would be next in line. I’ve probably used my food processor more in the past year than I have in the prior 25! Our blender gets a good workout as well (my hubby loves his smoothies), and I use it a lot for things like sauces, blending plantains for waffles and making one of my favorite AIP desserts. I originally thought I’d have LOVED to have the most expensive one on the market (because the Vitamix is capable of high enough speeds to make and cook soup in the container), but we’re super happy with our considerably less expensive Ninja and find it’s more than up for the tasks at hand… so spend wisely!

Are there any tricks you have learned to make AIP work in your space?
Stay organized! I find cooking to be a much more enjoyable experience when my kitchen is neat and tidy, when my cupboards and drawers are organized and everything is where I expect it to be so I can grab it quickly.

It’s also helpful to keep the pantry, fridge and freezer sorted with things in the same place all the time — I find this super helpful when I need a hand in the kitchen (I can easily tell my hubby where he can quickly lay hands on an ingredient I’m after) or when I need to check what I’m getting low on for my next trip to the grocery store.

How do you deal with food for family members that are not AIP?
Convert them! Ha! Just kidding… sort of.

My number one piece of advice for anyone trying to please non-AIP eaters in their house is to keep it simple! Make an AIP main dish and round it out with non-AIP sides for your family. Typically it’s just my hubby and I that I’m cooking for, so it’s pretty easy.

In the beginning I used to make alternate side-dishes, like regular potatoes or rice for him, but since he suffers from his own autoimmune diseases he decided to join me (for the most part) on the AIP journey.

When it comes to cooking for friends and family, I just don’t tell them what they’re eating! AIP is just REAL FOOD after all. But, if we’re having folks in, I’ll often make additional sides or round out the meal with good quality gluten-free rolls or a baguette, or just regular bread and send any left-over dishes or bread that I can’t eat home with them. Sometimes I’ll have guests bring their favorite dessert, but most times folks are quite happy to try the AIP treats I serve, and they’re always surprised by how good they are.

My second piece of AIP advice is keep it on a “need-to-know” basis. I find for the most part, if you don’t tell people that the food in front of them is “AIP” or “Paleo” or “gluten-free” or otherwise… they’d likely never guess! Telling them it’s special just puts false ideas in their head that they might not like it.

Are there any tools or appliances that you’ve stopped using now that your diet has changed?
My bread maker has been pretty useless for a number of years now (since I’ve been gluten-free), but it’s been completely decommissioned now.

What are your favorite meals to batch cook?
Mickey will probably shoot me for saying this, but I’m not much of a batch-cooker. It should be right up my alley because I’m all about being organized, but in reality, when it comes to cooking I’m pretty lax.

I’d probably refer to my cooking style as “big-cooker” rather than “batch-cooker” Since there are only two of us, I find it works for me to simply cook a few bigger meals (or double a batch of something) throughout the week so that we have left-overs once or twice or throw a few meatballs in the freezer.

A couple of my faves would be Spatchcocked Chicken from Autoimmune Wellness (makes a great dinner and left overs for a second meal or chicken to be used in any number of other dishes) and Zuppa Toscana from Unbound Wellness (makes an enormous batch of soup for us that we’re happy to eat any time of day). Loaded Veggie Turkey Meatballs from Savory Lotus are one of my favorite meatballs — I usually make a double batch at dinner so we have them as a meal and then leftovers for snacks, breakfast or to freeze. Since I’m a lover all things treat, I will make a good size batch of Carob Avocado Mousse and store it in individual size serving dishes (it does well for over a week in the fridge and freezes and thaws well too).

What are your favorite AIP and Paleo cookbooks?
I’m a little embarrassed to say that I don’t have a favorite AIP cookbook. I have a whole bundle of AIP e-cookbooks but for the most part my recipes are found online.

A few of my favorite go-to sites for recipes are Autoimmune Wellness (obviously), The Paleo Mom, Unbound Wellness, Phoenix Helix and A Squirrel in the Kitchen.

Do you have any tips for those starting an elimination diet and setting up their kitchens for the first time?

Have an attitude of gratitude. I know that sounds cliché, but keeping a positive attitude about making the change to AIP is so important in the healing process (Check out the book “Healing Mindset” – another great resource). I often have folks tell me how they think the AIP is so restrictive, and they’re so sad about what they’re missing out on. I try to focus their attention on all the exciting new foods they’ll be trying and enjoying before long. A little perspective never hurts either, and I often can’t resist reminding folks that there are many people in the world that have to restrict their diet even further than the AIP — I personally was faced with the potential of having to go on a feeding tube if I couldn’t turn my disease around, and in the beginning EVERYTHING I ate had to be cooked. That makes folks realize that “I’m bored with salad” is quite an insignificant complaint.
Keep it simple! Don’t think you have to break the bank going out to change every tool in your arsenal or replacing every item in your pantry. Balance and reasonableness need to prevail. Take it slow and steady or you’ll be ready to throw in the kitchen towel before you even get started.

Gail runs an AIP Recipes Facebook Group which you can join to get some AIP inspiration in the kitchen.

~~~

Looking for even more suggested kitchen tools, gadgets and small appliances? Having a hard time finding AIP Pantry items and snacks? Check out my AIP Amazon Shopping Resource and my Food Sourcing Page.

FAQ, News

AIP on a Budget

Is it possible to do the AIP on a budget?

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

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

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

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

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

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

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

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

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

Great Resources from Autoimmune Wellness

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

Other Resources

5 Ways to Save Money on the AIP