Tag Archive for: Caffeine

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?

Before you dive in, it helps to know this—going off coffee doesn’t have to be a dramatic all-or-nothing moment.

Even though coffee is removed during the core elimination phase of the AIP, many people find it easier to cut it out gradually rather than quitting overnight, especially if they’ve been relying on it daily. Think of it less like a cliff jump and more like a slow step-down. There’s no gold star for powering through withdrawal headaches if you don’t have to.

The goal here is simply to remove coffee from the diet in a way that feels sustainable for your body—so you’re not trading one stressor for another in week one of AIP.

Now, with that said, there’s also a lot of confusion around 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 eliminated in the early stages of the protocol along with other seeds

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

Now that you understand the “why,” the next step is figuring out the “how”—because removing coffee doesn’t need to feel overwhelming or like punishment.

A Gentle Way to Step Away From Coffee

Before we even get into what to drink instead, it helps to zoom out for a second—because for most people, kicking coffee isn’t just about the caffeine. It’s the habit, the morning ritual, and the very real withdrawal that can come with changing something you’ve been doing every single day.

So instead of thinking “stop coffee,” it can be a lot more manageable to think in three small shifts:

1. Taper, don’t yank it away
If you’re a daily coffee drinker, going straight from full strength to nothing can feel rough. Many people do better slowly reducing intake over time—whether that’s smaller cups, fewer servings, tapering it with some decaf during the day, or gradually diluting it with something else. The goal is to reduce the shock to your system so you’re not starting AIP in withdrawal mode.

2. Keep the ritual, change the cup
This one matters more than people expect. The warmth in your hands, the morning pause, the “this is my moment” feeling—those don’t have to disappear. Swapping coffee for something else warm and intentional helps your brain keep the routine while your body adjusts. It sounds simple, but it often makes the transition feel far less abrupt.

3. Reduce the withdrawal load where you can
Sleep, hydration, and steady meals can all make a difference in how intense coffee withdrawal feels. A lot of the “coffee crash” people experience isn’t just caffeine—it’s caffeine layered on top of fatigue, blood sugar swings, and stress. Supporting your baseline can take the edge off as you transition.

The aim here isn’t perfection or pushing through discomfort for the sake of it—it’s making the change in a way your body can sustain.

From here, it becomes much easier to figure out what actually goes in the mug—because you’re not trying to “replace coffee,” you’re just supporting the transition.

The BEST Coffee Substitute We’ve Ever Met!

With those three shifts in place—tapering, keeping the ritual, and easing the withdrawal load—you’re already most of the way there. At that point, it’s not really about “quitting coffee” anymore… it’s just about what you choose to put in your cup next.

And honestly, this is where things have come a long way in recent years.

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’ve tried 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 actually fits into that “transition” space really well—Sip Herbals Coffee Substitute. It’s honestly the closest thing to coffee we’ve ever tasted, and members of my private AIP Recipe Collection FB Group agree. More importantly, it gives people something warm, familiar, and comforting to reach for while their body is adjusting away from coffee.

Honestly, this gut-friendly cuppa is so good that you’ll want to keep drinking it long past your elimination stage journey.

All of their regular flavors (signature roast, cinnamon roll, royal mocha, salted maple blondie, French vanilla and dirty chai) – plus their limited edition seasonal offerings (peppermint mocha and pumpkin spice) are AIP core elimination stage compliant, organic, non-GMO and caffeine free. I was 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 .. it’s caffeine free? I hear you saying you need your caffeine boost! If that’s the case, check out the amazing option below.

Meet Matcha!

If Sip Herbals is the “keep the ritual, no stress” stage of the transition, matcha is often where people naturally land when they still want a little lift in their day.

Need another reason beyond your AIP healing journey to explore matcha? It’s worth looking at how tea compares to coffee when it comes to caffeine and how your body actually experiences that energy.

Tea caffeine tends to be released more gradually than coffee, which means you’re less likely to get that sharp spike-and-crash feeling. Instead of a quick jolt followed by a drop, it’s more of a steady, even curve.
A lot of people also notice that tea feels gentler on the nervous system. One reason for that may be naturally occurring compounds like L-theanine, which can help smooth out some of the jittery edges that coffee can bring for sensitive systems.
There’s also emerging research suggesting that tea polyphenols may play a supportive role in gut health—which is something worth considering on the AIP.

At this stage, it’s more about noticing what actually supports your energy in a sustainable way.

A quick note on quality (because it really does matter)

Not all matcha and tea is created equal.

I encourage you to read more about Tea on the AIP (click here), Matcha and Green Tea (click here), and Why I Choose Pique Tea (click here).

Pique offers a range of tea crystals that are third-party tested and designed for convenience without compromising quality. I love using their matcha for a simple latte made with additive-free coconut milk and a touch of honey—it’s become one of those steady, easy parts of my day.

Pique is my favourite high-quality option–the tea crystals are extremely convenient because they’re hot and cold water soluble, and they honestly just taste better!

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

Will I Ever Enjoy Coffee Again?

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.

A More Sustainable Way to Think About It

If you do choose to bring coffee back into your life, it often works best when it’s reintroduced slowly and intentionally—paying attention not just to whether you can have it, but how it actually makes you feel after you’ve been off it for a while.

Another side point – 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

If you want to go a little deeper, here are a few helpful reads that break things down in more detail:

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!

If you’re still figuring out your rhythm, it can help to have a few go-to options ready so you’re not standing in your kitchen wondering what to do with your hands at 7am.

Here are a couple of AIP-friendly ideas that tend to get people through that transition phase. These aren’t meant to perfectly replace coffee—they’re more about giving you something warm, grounding, and familiar while your system adjusts.

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

What About Matcha & Green Tea?

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

What about Matcha and green tea on the AIP? And what’s the difference? This one catches out more than a few who are new to the autoimmune protocol, so let’s take a closer look.

First of all, if you haven’t read my post, “What About Tea on the AIP?”– you might want to check it out for some of the basics on tea – click here.

One of the most common misconceptions on the AIP is that it’s a caffeine-free protocol, and that this is the reason we remove coffee during the elimination phase (to learn more about why coffee is eliminated, read my post here – “Kicking the Coffee Habit“). Because of green tea’s high caffeine content, it gets thrown into the confusion and folks assume it’s not compliant.

All that said, let’s clarify things before we go any further – the AIP is NOT a caffeine-free protocol according to “What’s IN and What’s OUT on AIP? Answers to Tricky Foods” from Autoimmune Wellness (click here 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.

Matcha vs. Green Tea

Okay, so we’ve determined green tea is AIP eliminations stage compliant, awesome! (DISCLAIMER – not everything that’s AIP is right for everyone – if you’re not sure if it’s right for you and your medical condition, be sure to consult a professional – I’m not a doctor and am not making any recommendations either way with this information).

Now, what’s the difference between Matcha and green tea, or are they the same thing? In my research, I found that the amount of caffeine claimed to be in Matcha varies widely from one source to the next, and in reality it probably does because there are different grades and qualities. Unfortunately, this makes it difficult to present you with hard facts, but I’ll tell you what I know according to this article from Healthline (read the full article here).

Matcha and regular green tea both come from the same plant – camellia sinensis – which is native to China.

Matcha, however is grown differently than regular green tea – the tea bushes are shielded from sunlight for about 20-30 days prior to harvest, which triggers an increase in chlorophyll levels, turning the leaves a darker shade of green and increasing the production of amino acids (L-theanine in particular which is linked to increased alertness, improved mood, memory and concentration, mental relaxation and stress reduction. Processing also differs from regular green tea – after harvesting the youngest tea leaves, the stems and veins are removed from the tea leaves and only the leaves are stone-ground into the fine, bright green powder known as Matcha (this is very labor intensive and explains the higher cost).

Because the whole leaf powder is ingested (not just steeped), Matcha is even higher than green tea in some substances – such as caffeine and antioxidants – that means a single cup (237ml) of Matcha may be the equivalent to about three cups (711ml) of regular green tea. One study found that Matcha contains up to 137 times more antioxidants than a low-grade variety of green tea and up to 3 times more antioxidants than other high-quality green tea.

Matcha, which can have a grassy and bitter taste, is often served with a sweetener or milk (in our case on the AIP, a dairy-free milk with honey, maple syrup, coconut sugar or maple sugar). Matcha powder is also popular in smoothies and baking.

More Kick Than Coffee!

If you’re trying to kick the coffee habit but you find you’re crashing without your caffeine fix, you might want to consider a cup of Matcha instead.

The average cup of coffee contains approximately 95 mg of caffeine (this can vary from 0 to 95 mg depending on the brew – read more about coffee on Healthline), while one cup (237 ml) of standard Matcha, made from 4 teaspoons of powder, generally packs about 280 mg of caffeine. This is significantly higher than a cup (237 ml) of regular green tea, which provides 35 mg of caffeine. (It’s noteworthy that, most people don’t drink a full cup (237 ml) of Matcha at once because of its high caffeine content. It’s more common to drink a small cup – just 2–4 ounces (59–118 ml). Additionally, caffeine content also varies based on how much Matcha powder you add.

Not only does Matcha contain more caffeine than coffee (in some cases), it comes without the crash. Thanks to the amino acid content – L-theanine modifies the effects of caffeine in your body, increasing alertness without causing the drowsiness that often follows coffee consumption. Thus, matcha tea may provide a milder and longer-lasting buzz than coffee.

Quality Counts

As mentioned above in the quote from Autoimmune Wellness, 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’ve compiled a few recommended offerings and included them in my AIP Amazon Storefronts here. When I first ventured into Matcha I used Jade Leaf Organic Matcha powder and found the taste quite good – it is however a culinary grade, not ceremonial grade.

I personally recommend Pique Tea – Sun Goddess Matcha – it’s delicious and claims to be the world’s purest Matcha, crafted to the highest standards of the finest ceremonial grade (quadruple toxin screened for heavy metals, pesticides, toxic mold and radioactive isotopes, higher l-theanine content, made in collaboration with a teamaster, free of preservatives, sugar and artificial sweeteners). Designed for mindfulness and described as a mug full of zen (also recommended by Dr. Sarah Ballantyne – the founder of the Autoimmune Protocol).

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 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 (I’ve even seen rice flour in some blends) and spices.

Does it Make the Grade?

Before you buy Matcha, you need to know that there are different grades. The two main Matcha grades are ceremonial and culinary, but culinary is further divided into five grades: premium, cafe, ingredient, kitchen and classic. Each grade is determined based on color, texture and quality and each has different uses. Confused yet?

Ceremonial grade has one purpose – to drink. It’s the highest-quality tea grade produced from the youngest tea leaves. It’s vibrant green in color, has a powder-fine texture, should never feel grity, is naturally sweet in flavor (or so they say) and is pure in taste. It often smells (and in my opinion tastes) like freshly cut grass. Ceremonial grade produces a thicker green tea and is to be consumed plain, without the addition of sweeteners or other ingredients.

Culinary grade, or food grade isn’t a lower quality tea, it’s simply made differently and is used in baking, cooking, milk-based drink and smoothies. This grade of Matcha is not intended to be consumed plain as a tea, as it’s stronger and slightly bitter in taste – it’s intended to be combined with other ingredients.

The Five Sub-Grades of Matcha and Their Uses:

Premium: Premium grade is considered an everyday use Matcha that pairs well with blended drinks.
Cafe: Cafe grade has a very robust flavor, making it the perfect grade for baking and cooking.
Ingredient: Ingredient grade is mixed with older tea leaves—that have stronger flavors—and also help give it more of a thicker consistency, which is why it’s ideal for using in recipes that contain dairy products.
Kitchen: Kitchen grade is produced with the least amount of delicate leaves, isn’t as fine as other Matcha powder types, is a darker green and is very bitter, all of which make this grade great for large-scale brewing or trying with new recipes.
Classic: Classic grade is perhaps the most commonly available of the grades, and it has a strong flavor, allowing it to be used with numerous food and beverage recipes.

Take Me To The Recipes!

Ready to mix up some Matcha? Be sure to check our Facebook Group for lots of options. Try searching “Latte” or simply “Matcha” – you’ll be amazed how many creative AIP recipes are using Matcha!