Tag Archive for: FAQ

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Alcohol & The AIP

By now, you probably realize that alcohol is off-limits during the elimination phase of the Autoimmune Protocol… but you are likely wondering about the real whys behind it. How are you possibly going to manage family functions, social events, the holidays, and those casual after-work drinks without feeling awkward?

This post will cover the science behind why alcohol is paused, my take on managing social life, and how to navigate this phase without isolating yourself. If you haven’t already seen my post on Surviving Social Life on the AIP, make that your next stop. Whatever you do, don’t isolate yourself just because the AIP can be hard. You’re strong, and you can do hard things—you’ve got this!

Why is Alcohol Out on the AIP?

So, what’s the real deal about alcohol? So many health gurus tout it as “good for your health”—especially wine! So why do we need to avoid it on the AIP?

(Note: Whether you are following Core AIP or the Modified AIP track, recreational alcohol—beer, wine, and spirits—is eliminated across the board during the elimination phase. For a full breakdown on tricky food guidelines, check out Autoimmune Wellness’s What’s In, What’s Out on AIP.)

When you are focused on healing your gut and calming a dysregulated immune system, alcohol causes a few major disruptions under the hood:

  • It Unravels the Gut Lining: Alcohol directly breaks down the “tight junctions” (the glue) holding your intestinal cells together. This creates gaps in the gut barrier, allowing unabsorbed food particles and toxins to pass directly into your blood.

  • It Feeds Toxic Bacteria: Alcohol acts as food for opportunistic, gram-negative bacteria (like E. coli). This feeds bacterial overgrowth in the digestive tract and releases endotoxins into your system, which triggers systemic inflammation and taxes your liver.

  • It Causes Direct Mucosal Damage: Even small amounts of alcohol cause physical irritation and tissue breakdown at the tips of the tiny villi lining your small intestine—damage similar to what gluten exposure causes in celiac disease.

Why This Matters Even More for Autoimmune Conditions

If you have an autoimmune disease, your genetics make you naturally more susceptible to leaky gut and an exaggerated immune response to anything that leaks into your bloodstream. Eliminating substances that tear down the gut lining is essential to break the inflammation loop and give your digestive system a real chance to recover.

What About Cooking or Fermented Foods?

There is a big difference between drinking a glass of booze and using a splash of wine in a recipe!

  • Cooking with Alcohol: Using wine or grain-free spirits in hot, cooked dishes (where the alcohol burns off during cooking) is completely fine during the elimination phase.

  • Homemade Fermented Drinks: Small, naturally occurring trace amounts of alcohol found in homemade fermented beverages (like kombucha or water kefir) are often well-tolerated by most people during elimination.

Will I Ever Be Able to Drink Alcohol Again? 

The elimination phase of the AIP is temporary—it is a reset, not a permanent sentence.

However, in reality, most people on the AIP choose to consume alcohol very rarely (if at all) even long after the elimination phase is over. Once your gut has healed, some individuals choose to test small amounts of grain-free alcohol (like a high-quality red wine or clean tequila) during reintroductions. But many find that their body simply feels so much better, sleeps deeper, and stays flare-free without it.

If you do choose to reintroduce it down the road, it is best kept as a rare, occasional treat rather than a weekly habit.

My Two Cents on Alcohol and The AIP

I’ve taken a lot of questions from distraught community members about this topic, so I want to share a few personal reminders to keep this all in perspective. Trust me, you are not alone, this is not the end of the world, and you will get through this too!

  • It disrupts critical healing sleep: While alcohol might help you fall asleep initially, it fragments sleep cycles later in the night, suppressing REM sleep and causing a cortisol spike. Since deep sleep is when your immune system does its heaviest repair work, skipping booze protects your body’s natural nightly healing process.
  • Examine your emotional relationship with alcohol: Beyond the physical gut science, take a step back to look at the psychological side of drinking. For many of us, booze isn’t just a liquid in a glass—it’s tied to winding down after a hard day, soothing social anxiety, or celebrating. For a wonderful deep dive into this mindset, read Autoimmune Wellness’s article on Understanding Your Social & Emotional Relationship With Alcohol.
  • You are not the first person to say no to a drink: Think about people who don’t drink for fitness goals, religious reasons, health conditions, or personal choice. In fact, choosing to pass on alcohol is more normal than ever—Gallup reports that only 50% of young adults (ages 18–34) drink today, down from 72% two decades ago. Don’t feel awkward about sticking to your healing plan; you are part of a growing cultural shift toward health and mindfulness.
  • “Don’t Be Weird!”: As Angie Alt famously shares on Autoimmune Wellness, “Don’t be weird!” If you act with confidence and don’t make a big deal out of not drinking, no one else will either. When it comes time to order, simply ask for a mocktail or non-alcoholic sparkling beverage without missing a beat. If asked, a simple “I’m taking a break from alcohol right now” is usually all it takes!
  • Failing to plan is planning to fail: Set yourself up for success! Think in advance about how you’ll handle social situations. For a deeper dive into managing gatherings, check out my post on Surviving Social Life on the AIP.
  • The Bartender Strategy: If you’re attending a restaurant or work event, try arriving a few minutes early to speak with the bartender. Order a mocktail or a sparkling water with a lime wedge served in a fancy glass. No one questions what is in your glass, and you get to enjoy a festive drink without creating a conversation about why you aren’t drinking.

Take Me To The Mocktails!

Looking for great, delicious AIP-compliant drinks so you never feel left out at a party?

Skip the commercial store-bought mocktails (which are often loaded with non-compliant sugars, seed-based bitters, or additives) and stick to homemade recipes!

We have tons of incredible, community-tested recipes posted directly in our Facebook Group. Simply head over to the group and use the search bar for terms like “mocktail,” “beverage,” or specific drink names like “lemonade,” “iced tea,” or “mule.” You can also search our group hashtag #thirstythursday to scroll through our favorite festive creations!

Bonus Tip: AIP-compliant mocktails aren’t just fun—they can actually support digestion! Enjoying a tart or bitter sparkling drink (like soda water with fresh lime or a splash of unsweetened tar cherry or cranberry juice) 15-20 minutes before meals acts as an ancestral aperitif. It stimulates stomach acid and digestive enzymes, helping your body break down nutrients better without any of the gut damage from alcohol!

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Food Storage Basics

Food Storage 101: Batch Cooking, Glass Safety & Toxin-Free Tools

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

When you’re on the AIP, you’re likely doing a lot more cooking than usual. Whether you’re batch cooking or meal prepping for the week or simply saving leftovers from dinner, what’s the best way to store all of this delicious, healing food? Does it matter what containers we use? Need the 4-1-1 on food storage basics? You’ve come to the right place!

Since we’re trying to live a toxin-free life on the AIP to give our bodies the fighting chance they need to heal, it’s a good idea to consider what you’re using for food storage. There are a lot of opinions out there about plastics, BPA-free options, silicone, and more (read more about why we should avoid plastics here). For me, I kick it old school as much as possible: zero waste, sustainable living, loveable, reusable glass, and non-toxic alternatives!

Storage Planning Tips

  • Pace yourself: Before there’s food to be stored, there’s food to prep, so I offer this tip from personal experience. Extra cooking can be exhausting—especially in the beginning when you’re really not feeling well. So, my top tip is to try to pick days when you’re feeling up to making extra. Better yet, have a friend or family member jump in to help tag-team it. You can work together to create a bunch of delicious options so that you both go home with food to stock your fridge and freezer. Many hands make light work!

  • Don’t outpace your storage space: I’ve done this before when feeling super ambitious: I cooked way more than I needed for a week or two and found my fridge stuffed to the brim. Evaluate the space you have in both your fridge and freezer before you start, and be sure to choose recipes that are freezer friendly if that’s where you plan to store them.

  • Have your containers ready: There’s nothing worse than finishing a big batch cook and then scrambling to find suitable food storage. If you can’t afford to buy new containers, save glass jars from store-bought items or check a local thrift store. If you score secondhand jars, your only investment will be buying new lids.

Zero Waste Storage Containers Freezer Storage AIP

Choosing Your Non-Toxic Storage Tools

Glass is the gold standard for non-toxic food storage, but it isn’t your only option … especially when freezer space or shatter-risks come into play.

  • Glass Jars & Shallow Containers: The classic favorite. Glass jars are wonderful for single-portion liquids, while shallow glass dishes are ideal for solid meals (like shepherd’s pie or roasted root vegetables). Glass holds heat and cold well, but takes a few special precautions to freeze safely without cracking.

  • Quality Silicone Stand-Up Bags (e.g., Stasher): A flexible, leakproof, platinum-silicone alternative to plastic freezer bags. Perfect for flat-freezing “freezer-dump” meal prep ingredients, cooked meats, or roasted veggies to maximize vertical freezer space.

  • Silicone Trays & Portioners (e.g., Souper Cubes): Hands down the most versatile addition to an AIP kitchen! Food-grade silicone trays allow you to pre-freeze portioned amounts of bone broth, stews, purees, and pestos. They feature measured fill-lines (like 1/2 cup, 1 cup, or 2 cups) so you can easily pop out exact portions into longer-term storage without thawing a whole batch.

  • Stainless Steel Containers with Silicone Lids: Yes, stainless steel is a total game-changer for the freezer! Food-grade metal is 100% shatterproof, non-toxic, and lightweight. Because metal conducts cold quickly, food freezes faster—which reduces ice crystal formation and protects your food from freezer burn. It completely eliminates the fear of dropping a frozen container on the kitchen floor!

How to Safely Freeze in Glass Jars

AIP Food storage, glass jar, pesto

My favorite wide mouth jars with frozen pesto cubes!

Now, you may have heard horror stories of glass jars shattering in the freezer. I had heard stories too, but was always fortunate enough not to have any issues… leave enough space at the top of the jar for expansion and you’re good to go! Right? No … not always!

Eventually, my luck ran out, and tears were shed over bone broth lost. The truth is, at that point I was a newbie to all this and I was using the wrong jars. Even if you leave headspace, you can still have jars crack—not just during freezing, but even during the thawing process! My exposed quick-freezing coils didn’t help either, making thermal shock a real risk.

Fortunately for you, I’ve made the mistakes so you don’t have to!

  1. Use Wide-Mouth, Straight-Sided Jars: Avoid tall, skinny jars or jars with “shoulders” (where the jar curves inward near the top). As liquid expands upward, curved shoulders trap the pressure and crack the glass.

  2. Leave Room for Expansion: Fill jars only 3/4 full to ensure liquid has plenty of room to expand upward as it freezes.

  3. Cool Completely First: NEVER put warm liquids straight into the freezer. Let cooked food cool completely on the counter, then chill it in the refrigerator overnight before moving it to the freezer.

  4. Freeze Upright: Always freeze jars standing straight up.

  5. Protect from Freezer Coils: If your upright freezer has bare cooling coils on the shelves, place your jars inside a shallow plastic bin as a barrier for a few hours or over night. This reduces thermal shock and catches spills if a jar ever does break.

  6. Thaw Slow & Steady: NEVER try to thaw glass quickly or place frozen jars straight into hot water. Move frozen jars to the refrigerator 24 hours before you need them to thaw slowly and safely.

The Game-Changer Hack: Pre-Freezing & Souper Cubes

Souper Cubes make freezing bone broth souper easy!

If you want to eliminate the risk of cracking glass entirely, the pre-freezing method is the absolute best way to go!

Instead of pouring liquids directly into jars, pre-freeze your liquids in Souper Cubes trays first. Once frozen solid, pop the blocks out and transfer them into re-usable silicone Stasher bags – easy peasy!

Souper Cubes are an absolute game-changer for AIP batch cooking – not just broths and soups, but all kinds of meal prep options:

  • Food-Grade & Toxin-Free: Made from 100% food-grade, BPA-free silicone with a sturdy rim so they don’t flop around when full.

  • Measured Fill Lines: They come in segment sizes like 1/2-cup, 1-cup, and 2-cup portions.

  • Portion Control: Think about how often you only need a single cup of bone broth for a quick pan sauce or a stir-fry! Pre-portioning means you never have to thaw a full quart jar just for a few spoonfuls.

AIP Food Storage Basics - Souper Cubes are a game changer for batch cooking and meal prepping! aiprecipecollection.comPreventing Freezer Burn

Freezer burn is caused by moisture loss and oxidation (exposure to air) in the freezer. It leads to ice crystals, shriveled produce, and tough, discolored meat. Boo to that!

  • Minimize Exposure to Air: Properly package your food before storing. For meat, poultry, and seafood, wrap it tightly in unbleached freezer paper or butcher paper first, then in a layer of foil, and place it in a freezer storage bag with all the air pressed out.

  • The Straw Trick: When using bags, zip them almost all the way closed, insert a straw to suck out the remaining air, then seal quickly!

  • Invest in Vacuum Sealing: If you buy meat in bulk, have a garden, or buy sales items, a vacuum sealer is a fantastic investment (look for BPA-free vacuum bags).

  • Keep Temperatures Steady: Avoid opening and closing the freezer door unnecessarily.

  • Rotate Inventory: Aim to use frozen foods within 2 to 4 months. Date your packages and practice “first in, first out.”

  • Rescuing Freezer-Burned Food: If your food gets a little freezer burn, don’t throw it out! It is still completely safe to eat. The texture might be slightly altered, so use it in forgiving dishes like soups, stews, sauces, or smoothies.

Storage Timelines & Food-Safety Guidelines

Since you know I’m not one for rewriting well-presented material when official resources exist, I’m simply going to direct you to the gold-standard charts!

Don’t Guess, Check!
Check the official FoodSafety.gov Cold Food Storage Chart—maintained jointly by the USDA, FDA, and CDC—for an exact itemized list of how long cooked meats, soups, and leftovers stay safe in the fridge and freezer.

Cheat Sheet!
If you prefer a printable cheat sheet to stick on your refrigerator door, download the FDA Refrigerator & Freezer Storage Guide. For quick lookups on specific ingredients on the go, the USDA’s FoodKeeper App is another amazing tool.

Generally Speaking:
As a general rule of thumb for batch cooking on the AIP, most cooked soups, stews, and meals are best enjoyed within 3 to 4 days in the fridge or within 2 to 3 months in the freezer for optimal flavor and quality.

AIP-Specific Guide:
This food storage article from Autoimmune Wellness covers shelf-life for everything from root veggies and fresh herbs to proteins. (One quick personal note: while this guide is super helpful, I disagree with their extended timeline for gelatin gummies. Because homemade gummies lack commercial preservatives, they tend to collect moisture and get moldy in the fridge quite quickly. I suggest eating homemade gummies within 3 to 5 days max, or keeping half the batch in the freezer!)

You Might Also Be Interested In:

Since life on the AIP can get a little “spendy” and we’re here making sure we store our food properly so we don’t waste any precious ingredients, you might also be interested in my post about Managing the AIP on a Budget.

 

 

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Spices on the AIP

Looking for ways to bring some spice to your AIP plate? I’ve got you!

First, let’s start with a bit of reassurance … the strict core elimination stage of the AIP is not meant to last forever, and several of the spices excluded during Core AIP elimination are among the earlier foods you can attempt to reintroduce.

In the meantime, I’m including some resources on what to include, what to avoid, and how to spice things up and elevate your dishes … because AIP need-not be boring or flavorless!

What’s In, What’s Out?

When it comes to  herbs and spices, figuring out what’s included on the Autoimmune Protocol can be tricky.  Some spices come from leaves, roots, flowers, or bark, while others come from seeds, fruits, or berries. And then there are nightshade spices which have their own category! Confused yet? 

The easiest way to make sense of it is to look at which part of the plant the spice comes from. Here’s a quick reference for the core AIP elimination phase.  

Core AIP Spice Guide: Common Herbs & Spices

Include Avoid
Leaf herbs & spices: Basil, bay leaf, chervil, chives, cilantro leaf, curry leaf, dill weed, fennel leaf, lemongrass, lime leaf, marjoram, oregano, parsley, peppermint, rosemary, sage, savory, spearmint, tarragon, thyme Nightshade spices: Capsicum, cayenne, chili/chile flakes, chili/chile powder, paprika, red pepper
Root spices: Asafetida, galangal, garlic, ginger, horseradish, onion powder, turmeric, wasabi Seed-based spices: Anise seed, annatto, black caraway (Russian caraway/black cumin), celery seed, coriander seed, cumin, dill seed, fennel seed, fenugreek, mustard seed, nutmeg, poppy seed
Flower, bark & other spices: Chamomile, cinnamon, cloves, lavender, mace, saffron, truffles, vanilla Fruit & berry-derived spices: Allspice, caraway, cardamom, juniper, black pepper, green peppercorns, pink peppercorns, white pepper, star anise, sumac
  Spice blends: Chinese five-spice, curry powder, garam masala, poultry seasoning and steak seasoning may contain excluded spices. Always check the ingredient list.

 What About Modified AIP?

If you’re following a Modified AIP approach, the list gets a little easier. Seed-based and fruit/berry spices that are excluded during Core AIP can be included, while nightshade spices remain excluded.

This means spices such as cumin, coriander, fennel seed, mustard seed, nutmeg, pepper, allspice, caraway, cardamom, juniper and star anise can be used on Modified AIP, along with the herbs, roots, flowers and bark spices included in Core AIP.

Spice blends still deserve a quick label check, since their ingredients can vary from one brand to another.

The Basics – Seasoning:

Don’t Skimp:  When it comes to seasoning your AIP dishes, first and foremost, don’t skimp! In my years of AIP cooking, I find a lot of the recipes are a little light-handed on seasoning. Review the ingredient lists and quantities before you start cooking, and be sure to taste as you go. Try using more herbs than you’re accustomed to. Not only do they add lots of flavor, many herbs also contain beneficial plant compounds.

Find Your Balance: While I’m no expert, I do know that finding balance in cooking and sauces is so important for bringing out the best in your meal. Sometimes a simple squeeze or zest of a lemon, or a dash of a compliant vinegar is all you need to add brightness to a dish. Salt brings out flavors, and an extra pinch might just be the ticket. On the AIP, we’re avoiding refined sugar, so sweetness might be lacking in AIP recipes. Check your flavors as you cook and decide if a pinch or drizzle of a compliant sweetener might enhance the taste, or experiment with a vinegar you’ve never tried before. While apple cider vinegar is the most common AIP vinegar option, a quality balsamic can add a sweet and savory twist. Have you tried champagne, ume plum or sherry vinegar? Need more umami (savory depth of flavor)? What about mushrooms, sea vegetables, fish sauce or anchovy paste? Try to look at your AIP journey as a blessing to push you outside your comfort zone in the kitchen .. I know I’ve become a better cook thanks to the challenge of needing to find compliant alternatives. Want to learn more about balancing flavors? This article on flavor balancing and how to fix a recipe may be helpful – click here (note, it’s not specifically AIP, so watch which ingredients you choose to use).

Spice It Up: If you’re missing heat in your dishes, get creative with ingredients like fresh ginger (or very fresh ginger powder), garlic, radishes, fresh grated horseradish (prepared horseradish typically contains non-compliant ingredients, but you can make your own – click here), and wasabi powder!

This post – How to Find Flavor in AIP Spices – provides some creative ways to make your dishes more flavorful.

Onions & Garlic Not Your Friend? If you’re sensitive to onions and garlic, that can make things a little trickier, but it’s not impossible! Have you experimented with green onions (or scallions)  – they are great FODMAP-friendly onions. Just be sure you only use the green part! Chives are also a wonderful choice for oniony flavor. Leek greens are another option to try, although individual tolerance and serving size can vary. If that doesn’t work for you, try making your own garlic, garlic scape, onion or chive infused oils and salts – these are often better tolerated. 

Pre-Made Options:

Looking for quality spices and pre-made blends, sauces and oils? Check out my categorized AIP Storefronts on Amazon – try the seasonings and salts categories, baking ingredients and hard to find items for inspiration. There’s even a search function there above my posts – so just type the item you’re after and then click in the category and you’ll find it. Click the following link for the shop closest to you (there are several categories there that you’ll find ingredients to help zhuzh up your dishes)  – USA / Canada / UK.

AIP Cookbooks:

Looking for inspiration in the convenience of a cookbook? You can find recommendations in my AIP Storefronts on Amazon in my “AIP Books, Cookbooks & Good Reads” section. There are dedicated options featuring Italian, Indian, French and Latin American AIP cuisine. Click the location nearest to you and browse around! – USA / Canada / UK.

If you want a variety of “spicy” AIP recipes to help you be more adventurous with using herbs and spices in the kitchen on AIP, you’ll want to grab “Spice” by Jo Romero. In addition to recipes for drinks, desserts, main meals, side dishes and snacks you’ll find information on individual herbs and spices and learn how to make an AIP-compliant curry of your own. There are also AIP versions of takeaway favourites such as Chinese Style Lemon Chicken, Lamb Dopiaza and Chip Shop Style Curry Sauce as well as AIP-compliant Naan Breads. Click the location nearest you USA / Canada / UK.

DIY Blends:

To make your life easy, I’m including a number of basic DIY AIP spice blends to get you started. Having them prepped in advance can take the stress out of busy weeknights and breakfasts.

Simply blend spices and store in a glass jar in your pantry. For those that you’ll use more regularly, consider doubling the recipe.

Soy Sauce Substitutes

Try Coconut Aminos  or Fish Sauce – Find them in my AIP Amazon Storefronts – USA / Canada / UK

Need a Coconut-Free Soy Sauce Option? I have three for you! (Watch the labels on your ingredients. Red Boat is the best Fish Sauce for AIP)

Soy Sauce Substitute 1
Soy Sauce Substitute 2
Soy Sauce Substitute 3 (use nomato sauce unless you’ve reintroduced tomatoes)

Worcestershire Sauce

Click here and here for two recipe options

All-Purpose Seasoning 1

2 tablespoons Himalayan sea salt
4 teaspoons dried oregano
4 teaspoons onion powder
4 teaspoons powdered ginger
3 teaspoons powdered turmeric

All-Purpose Seasoning 2

2 tablespoons onion powder
2 tablespoons garlic powder
1 tablespoon powdered ginger
1 tablespoons Himalayan sea salt
2 tablespoons dried parsley

All-Purpose Seasoning 3

2 teaspoons sea salt
2 teaspoons garlic powder
1 teaspoon onion powder
1 teaspoon oregano
1 teaspoon basil
1/2 teaspoon sage
1/2 teaspoon turmeric

Apple Pie Spice

5 tsp ground cinnamon
1/2 tsp ground mace (1 tsp nutmeg if you’ve reintroduced)
1/4 tsp ground cloves
(1/2 tsp ground cardamom if you’ve reintroduced) 

BBQ Spice Rub ♥

2 tablespoons smoked sea salt
¼ teaspoon ground cloves
1 teaspoon turmeric
2 tablespoon onion powder
4 tablespoon garlic powder
1 teaspoon dried oregano
1 teaspoon ginger powder
4 tablespoon coconut sugar (can be omitted for sugar free/Keto) 

Breakfast Seasoning

2 teaspoons sea salt
2 teaspoons dried sage
2 teaspoons dried oregano
2 teaspoons dried onions (omit for low FODMAP)
1/2 teaspoon cinnamon
1/2 teaspoon turmeric
1/4 teaspoon ground cloves

Curry Powder 1

1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon powdered turmeric
2 teaspoons dried cilantro (not coriander)
2 teaspoons dried basil
2 teaspoons dried dill
2 teaspoons cinnamon
1 teaspoon powdered ginger
1/2 teaspoon powdered cloves

Curry Powder 2

2 tablespoon powdered ginger
1 tablespoon powdered garlic
2 tablespoon powdered turmeric
2 teaspoon ground cinnamon
1/2 teaspoon ground cloves
2 tablespoon dried cilantro/ coriander leaves
1 teaspoon fenugreek leaves
1 teaspoon crushed curry leaves

Curry Powder 3 ♥

1 tablespoon granulated garlic
1 tablespoon granulated onion
1 tablespoon turmeric
2 teaspoon cinnamon
1 teaspoon powdered ginger
½ teaspoon ground clove

Greek Seasoning

2 tbsp oregano
1 tbsp dried basil
1 tbsp dried thyme
1 tbsp dried rosemary
1 tbsp dried dillweed
1 tbsp parsley flakes
1 tbsp onion powder
1 tbsp garlic powder
1 tbsp salt
1 tsp marjoram
1 tsp cinnamon
1/4 tsp mace

Herbs de Provence

2 tablespoons dried rosemary
1 tablespoon fennel seed (if you’ve reintroduced – otherwise, omit)
2 tablespoons dried savory
2 tablespoons dried thyme
2 tablespoons dried basil
2 tablespoons dried marjoram
2 tablespoons dried lavender flowers
2 tablespoons dried Italian parsley
1 tablespoon dried oregano
1 tablespoon dried tarragon
1 teaspoon bay powder

Italian Seasoning

2 tablespoons dried basil
2 tablespoons dried oregano
1 tablespoon dried rosemary
2 tablespoons dried marjoram
2 tablespoons dried cilantro
2 tablespoons dried savory
1 tablespoon dried thyme

Mole Spice Rub

4 tablespoons toasted carob powder
2 tablespoons powdered turmeric
2 teaspoons dried oregano
2 teaspoons onion powder (my suggestion)
2 teaspoons garlic powder (my suggestion)
2 teaspoons cinnamon
2 teaspoons Himalayan sea salt
2 teaspoons powdered cloves
1 teaspoon powdered ginger

Poultry Seasoning

3 tablespoons dried thyme
2 tablespoons dried sage
2 tablespoons dried marjoram
1 tablespoon dried rosemary
1/2 teaspoon dried savory

 Pumpkin Pie Spice

5 tsp ground cinnamon
2 tsp ground ginger 
1/2 tsp ground cloves
1/4 tsp ground mace (or 1/2 tsp ground nutmeg if you’ve reintroduced or omit)

Ranch Seasoning

1 tablespoon Sea Salt
1 tablespoon Garlic Powder
1 tablespoon Onion Powder
2 tablespoons Dried Parsley
2 tablespoons Dried Basil
2 tablespoons Dried Chives
1/2 tsp Black Pepper (omit unless you’ve reintroduced)

Seasoned Salt 

2 tablespoons dried oregano
2 tablespoons dried thyme
2 tablespoons dried basil
1 tablespoon dried rosemary
1 tablespoon dried sage
1 tablespoon dried chives
1 tablespoon garlic powder
2 tablespoons sea salt

Taco Seasoning

2 tablespoons dried cilantro
2 tablespoons dried oregano
2 tablespoons ground turmeric
2 tablespoons dried ginger
1 tablespoon ground horseradish or wasabi powder
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon sea salt

 

Looking for More?

What about ketchup, mayo, mustard and other condiments? There are plenty of recipe links posted in my searchable Facebook Group – click to join! You’ll find more herb and spice blends, rubs, infused salts, oils and so much more.

Once you get there, try searching “spice” “seasoning” or even #seasoningsaturday – from time to time I do a bit of a running theme, so I try to use hashtags to make future searches easy-peasy! Search also for terms like “condiment” “sauce” or “dip” or search for exactly what you’re looking for like “ketchup” “mustard” “mayo” “BBQ Sauce” and even “curry” – the inspiration is endless!

AIP Baking Powder

Why make your own? Because store-bought brands contain grain (corn starch) or potato starch, and even aluminum.

EXCITING NEWS! You can purchase AIP Compliant Baking Powder in my Amazon Storefronts –USA / Canada

TIP: I’ve read that you can use arrowroot starch OR tapioca starch/flour in these recipes. Some Baking Powder recipes don’t call for either, but it’s said to add texture to recipes using alternative flours so it’s not surprising to see it added here.
Small Batch – with tapioca starch – click here for the recipe
Large Batch – with arrowroot (make ahead and store) 1:1:2 ratio – click here for the recipe
Two Ingredients – small batch with baking soda and cream of tartar – click here for the recipe
Three Ingredients – large batch with baking soda, cream of tartar and arrowroot – click here for the recipe
 

Baking Substitutions

Overall, substitutions in AIP baking are NOT recommended (I encourage you to read more about that here), so save yourself the time, money and attempted wizardry in the kitchen and simply follow an AIP recipe that’s already been tried and tested by some exceptional recipe creators. They spend a LOT of time to perfect their recipes before presenting them, so trust their experience and brand recommendations when it comes to flours because quality and texture differs between brands. Be sure to join the AIP Recipe Collection Facebook Group for lots of compliant recipes – click here. 

AIP Swaps

Gelatin Eggs / Egg Replacements – Check out my post here for several variations 

AIP Milk Options – check out my post on this – click here.

AIP Flour – While there are a number of AIP compliant flours that you can use (cassava, tigernut, coconut, tapioca, arrowroot, plantain, green banana), they can be tricky to work with. Cassava flour is the closest option for 1:1 all-purpose use, however it simply doesn’t not react the same as traditional flours and many complain that their AIP baked goods come out gummy. For the most part you’ll find better success when a recipe calls for more than one type of AIP flour. Be sure to join the AIP Recipe Collection Facebook Group for lots of tried and true compliant recipes – click here. 

 

The AIP Sweetener Guide: What’s In, What’s Out, and Why

Feeling a little confused and overwhelmed by this topic? I’m not surprised!

Sugar and sweeteners are one of those AIP subjects where you can find a LOT of conflicting information. One person tells you that honey is basically a superfood, another says all sugar is inflammatory, and someone else is happily baking with stevia, erythritol or monk fruit because they contain little or no sugar.

So what’s actually recommended on the Autoimmune Protocol?

For the Core AIP, refined sugar and non-nutritive sweeteners are excluded. Instead, the AIP uses small amounts of natural, nutritive sweeteners such as honey, maple syrup, molasses and coconut sugar.

And before you do the happy dance, there’s a but (there’s always a but) … AIP-friendly sweeteners are still sweeteners, and they should be used in moderation.

The ultimate goal of the AIP is to build a nutrient-dense diet centered around unrefined whole foods. Natural sweeteners certainly have a place, especially when you’re making an occasional treat, but they shouldn’t become a major staple your everyday routine.

Why Sweeteners Are Excluded on AIP

  • Palate reset: Intense sweeteners, whether artificial or naturally derived, keep our taste buds accustomed to extreme sweetness. One of primary goal of the AIP elimination phase is to step away from that constant demand for sweet flavors and give your palate a chance to appreciate the natural, subtle flavors and yes, even sweetness of whole foods.
  • Gut and immune caution: The elimination phase is designed to remove foods and ingredients that may be trigger inflammation or disrupt gut health, while to symptoms, while keeping your diet as simple and nutrient-dense as possible. Leaving out non-nutritive sweeteners and additives avoids unnecessary triggers during this healing phase.

Appropriate AIP sweeteners

I’ll be sweet to you (pun intended) and give you a quick rundown of the nutritive sweeteners suggested for the AIP.

  • Honey: Probably one of the easiest AIP sweeteners to use. It’s delicious in tea, sauces, marinades, dressings, and baked goods. Look for 100% pure honey without added ingredients. Raw or unpasteurized honey is a wonderful option, but not strictly required to be compliant.

  • Maple syrup and maple sugar: Both come directly from maple sap. Maple syrup is the familiar liquid version, while maple sugar is granulated. Be sure to choose pure maple syrup, not maple-flavored pancake syrup (which contains refined sugars and additives).

  • Dates, date syrup, and date sugar: Whole dates are a fantastic way to add natural sweetness to desserts, energy bites, and sauces. Date syrup and date sugar offer versatile options depending on what you’re baking or cooking.

  • Coconut sugar: A popular granulated alternative to cane sugar that works particularly well in AIP baking.

  • Coconut nectar or coconut syrup: Liquid options derived from the sap of coconut palms. (Pro tip: Coconut nectar is not the same as coconut aminos! Coconut aminos are a savory soy-sauce substitute, not a sweetener.)

  • Unsulphured molasses: Unique because it retains some of the minerals naturally present in sugar cane. Blackstrap molasses in particular has a distinctive, rich flavor that works beautifully in savory marinades or dark baked goods.

Why Not Just Use a Sugar Substitute?

This is one of the most common questions I get: If honey and maple syrup still contain sugar, why not just use a natural sugar-free option like stevia, monk fruit, or erythritol?

“Sugar substitute” is a broad umbrella, but on the AIP, we don’t swap real sugar for artificial or non-nutritive alternatives.

Geek out with me while we break down why these popular choices don’t fit into an AIP diet:

  • Non-Nutritive Sweeteners (Stevia, Sucralose, Aspartame, Saccharin, Ace-K): These provide sweetness with little to no caloric energy. Growing research suggests some non-nutritive sweeteners may alter the gut microbiome or trigger immune/digestive responses, making them unfit for a gut-healing protocol.

  • Sugar Alcohols / Polyols (Erythritol, Xylitol, Sorbitol, Mannitol): Sugar alcohols are only partially absorbed in the small intestine. When they reach the colon, they ferment and frequently cause gas, severe bloating, or diarrhea—the exact opposite of what we want on a gut-healing diet!

  • Tricky “Natural” Options (Agave & Monk Fruit):

    • Agave: Even though it comes from a plant, agave nectar undergoes heavy processing and is exceptionally high in concentrated fructose, which can strain the liver and gut. Mickey Trescott recommends avoiding agave on the AIP and opting for honey or maple syrup instead.

    • Monk Fruit: While derived from a fruit, pure monk fruit extract is a non-nutritive sweetener, so it’s avoided during the elimination phase to support the palate reset. Additionally, almost all commercial monk fruit products are blended with erythritol or other non-compliant fillers.

Why does moderation matter?

Because honey, maple syrup, and dates are unrefined, it’s easy to fall into the trap of treating them like “health foods” rather than concentrated sugar.

But an AIP cookie made with honey is still a cookie.

As Eileen Laird points out on Phoenix Helix, even unrefined natural sugars break down during digestion into roughly 50% glucose and 50% fructose—the exact same ratio as refined white sugar. The body still identifies and reacts to them as sugar.

Overusing compliant sweeteners can impact an autoimmune protocol in three critical ways:

  • Blood sugar spikes and flares: Rapid blood sugar swings directly trigger inflammatory pathways, which can provoke autoimmune symptoms or flares.

  • Gut dysbiosis: Concentrated sugars—even unrefined ones—feed unhelpful bacteria and yeast in the small intestine.

  • Crowding out nutrient density: Filling up on sweet AIP treats leaves less room for the nutrient-dense whole foods your body needs to heal.

Swapping cane sugar for maple syrup changes the quality of the ingredient, but if we consume it in large amounts, we haven’t changed the habit. Enjoying an occasional AIP treat is a wonderful way to keep this lifestyle sustainable—just remember that “AIP-compliant” means an ingredient is allowed, not that it should be eaten in unlimited amounts!

What About the Sugar in Fruit?

Don’t confuse the natural sugar in whole fruit with concentrated sweeteners!

Whole fruit is a whole food, not the same as an added sweetener. It comes naturally packaged with water, fiber, antioxidants, and a whole range of micronutrients that slow down sugar absorption—making fruit a nutrient-dense, healthy part of the AIP diet.

A quick note on dried fruit: While dried fruit is still fruit, removing the water makes it far more concentrated. It’s much easier to accidentally overconsume sugar when eating raisins or dried dates compared to whole grapes or fresh apples, so keep portion sizes in mind.

(I’ve gone into much more detail about fruit, including the whole “But fruit has sugar!” debate, in my article Is Fruit Allowed on the AIP?)

Sugar by Another Name

To keep life on the AIP straightforward, it’s helpful to know that sugar doesn’t always show up on an ingredient label wearing a tag that says “SUGAR.” There are dozens of common names for added sugars, sugar alcohols, and artificial substitutes.

Master Reference List (150+ Sweeteners & Substitutes)

Below is an exhaustive reference list of caloric sugars, low-calorie options, sugar alcohols (polyols), natural high-intensity extracts, and synthetic sweeteners to keep on hand when reading labels:

Acesulfame potassium (Ace-K), Aclame, Advantame, Agave nectar, Agave syrup, Alitame, Allulose, Anhydrous dextrose, Apple juice concentrate, Aspartame, Barbados sugar, Barley malt, Barley malt syrup, Beet juice concentrate, Beet sugar, Blackstrap molasses, Brown rice syrup, Brown sugar, Buttered syrup, Butterfudge, Cane crystals, Cane juice, Cane juice crystals, Cane juice solids, Cane sugar, Caramel, Carob syrup, Castor sugar, Cellobiose, Coconut nectar, Coconut palm sugar, Coconut sugar, Confectioner’s sugar, Corn sweetener, Corn syrup, Corn syrup solids, Crystalline fructose, Cyclamate (Cyclamic acid), D-ribose, D-tagatose, Date paste, Date sugar, Date syrup, Dehydrated cane juice, Demerara sugar, Dextran, Dextrin, Dextrose, Diastatic malt, Diatase, Dulcin, Equal, Erythritol, Ethyl maltol, Evaporated cane juice, Florida crystals, Free-flowing brown sugars, Fructose, Fruit juice, Fruit juice concentrate, Fruit juice crystals, Fruit nectars, Galactose, Glucose, Glucose solids, Glucose syrup, Glucose syrup solids, Glycerin (Glycerol), Golden sugar, Golden syrup, Grape sugar, High-fructose corn syrup (HFCS), High-maltose corn syrup, Honey, Hydrogenated starch hydrolysate (HSH), Hydrolyzed starch, Icing sugar, Invert sugar, Isomalt, Isomaltose, Isomalto-oligosaccharides, Jaggery, Katemfe fruit extract, Lactitol, Lactose, Luo han guo (Monk fruit extract), Malt sugar, Malt syrup, Maltitol, Maltodextrin, Maltol, Maltose, Mannitol, Mannose, Maple sugar, Maple syrup, Mabinlin, Miracle fruit extract (Miraculin), Mogrosides (Mogroside V), Molasses, Monatin, Monellin, Monk fruit extract, Muscovado sugar, Neohesperidin dihydrochalcone (NHDC), Neotame, NutraSweet, Oat syrup, Palm sugar, Pancake syrup, Panela, Panocha, Pear juice concentrate, Polydextrose, Potassium acesulfame, Powdered sugar, Pure Via, Rapadura, Raw sugar, Rebaudioside A (Reb A), Rebaudioside D, Rebaudioside M, Refiner’s syrup, Rice syrup, Rice syrup solids, Saccharin, Saccharose, Sorbitol, Sorghum syrup, Splenda, Stevia leaf extract, Steviol glycosides, Stevioside, Sucanat, Sucralose, Sucrose, Sugar, Sunett, Sweet ‘N Low, Sweet One, Sweet sorghum, Tagatose, Tapioca fiber, Tapioca syrup, Thaumatin, Treacle, Trehalose, Truvia, Turbinado sugar, Unrefined sugar, White granulated sugar, White grape juice concentrate, Xylitol, Yacon syrup, Yellow sugar.

Note: Not every name on this list is off-limits! As we discussed, pure honey, maple syrup, dates, and blackstrap molasses are included in this master list, but they remain AIP-compliant. The goal of this list is simply to help you identify what you’re reading on a label so you can check it against AIP guidelines.

As a general rule of thumb: if an ingredient looks like a science experiment, it’s best left on the shelf! 😉

Don’t Forget the Goal!

To wrap up this sweet discussion: don’t get so caught up in searching for the “perfect” sweetener that you lose sight of the ultimate goal.

The AIP elimination phase is not about recreating sweet treats from the Standard American Diet with compliant workarounds. It’s about nourishing your body with nutrient-dense whole foods while leaving room for the occasional treat to keep life delicious, fun, and sustainable.

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Is Fruit Allowed on the AIP?

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

Confused About Fruit on the AIP?

Since we avoid refined sugar and sweeteners on the AIP (read more about that here), it’s natural to wonder, is fruit allowed? 
 
The short answer is, Yes!
 
So, while you may have been advised by your AIP Coach, Nutritionist or Functional Medicine Practitioner to temporarily avoid fruit (for example, if you’re dealing with SIBO or another digestive issue where certain fruits may be poorly tolerated), and you should always follow the advice of your healthcare professional, it’s good to understand that fruit itself isn’t forbidden on the AIP elimination phase. Yay!
 
Fresh fruit can be a nutritious part of the AIP – think hydration, fiber, carbohydrates and plenty of vitamins, minerals and other beneficial plant compounds.
 

“… 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

What About Fruit With Seeds?

If seeds aren’t allowed during the elimination stage, what about fruit with seeds in or on them, like kiwi, strawberries, blueberries, etc.? The seeds in, or on, these fruits don’t make them off-limits. Whole fruits like berries and kiwi are allowed on Core AIP, despite containing small edible seeds.
 

What about dried fruit?

As you might have guessed, dried fruit is much more concentrated than fresh fruit because the water has been removed, so it’s easy to consume a lot more sugar in a small amount. Not to mention, many commercially produced options contain added sugars, non-compliant oils and preservatives we need to watch for. For compliant options, check out Wild Zora – shop here.

Dried fruit is best enjoyed in moderation as an occasional treat, as part of a dessert, 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 a 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!

A Sweet 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 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! I’m guilty of providing LOTS of options so you have a variety to choose from when you have a special occasion or simply need a little indulgence.

The disclaimer in the group’s pinned post reminds members that all sweets and treats are to be consumed in moderation, and the same goes for the recipes and content I share here. I’m not here to tell you what you should or shouldn’t eat. I’m here to provide options and let you make the food choices that are right for you.

Now … Keep Calm & Carry On … Eat Fruit!

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Dining Out on the AIP

Can I Eat Out While I’m On The AIP?

One of the questions I hear a lot is, “Can I eat out while I’m doing the AIP?”

The short answer is yes… but depending on where you are in the process, it may be easier said than done.

Eating at home gives you something a restaurant simply can’t: complete control over the ingredients, cooking fats, seasonings, preparation methods and potential cross-contact. That’s especially important during the elimination phase, when the whole point is to remove the foods you’re testing and give yourself a consistent baseline.

That doesn’t mean you have to become a hermit until your elimination phase is over! It does mean that eating out during strict elimination requires a little more planning, and sometimes the most sensible choice is to bring your own food instead.

As you move through the AIP and successfully reintroduce foods, eating out generally becomes easier because you know more about what works for you. But wherever you are in your AIP journey, a little preparation can make a restaurant meal much less stressful.

Start by asking yourself: Is eating out worth the risk right now?

This is probably the most important question, and it’s one only you can answer.

If you’re brand new to the AIP and you’re trying to establish a clear baseline during elimination, I wouldn’t make restaurant meals a part of the experiment. Even a meal that looks AIP-friendly can contain ingredients you didn’t expect.

Think marinades, sauces, spice blends, cooking fats, broths, dressings, garnishes and seemingly innocent condiments. Then there’s the possibility of cross-contact with foods being prepared in the same kitchen (hello gluten!).

The more variables you introduce, the harder it can be to know what caused it if you don’t feel well afterward.

If you’re in the early stages of elimination and have the option of eating a meal you’ve prepared yourself, that’s usually the better choice.

But life happens. Birthdays happen. Business lunches happen. Vacations happen. Sometimes you simply want to sit down at a table with other human beings and let someone else do the cooking.

That’s where a little planning goes a long way.

Do Your Homework

If you’re planning to eat out, check the menu before you go.

You’re looking for somewhere that has reasonably simple foods and, ideally, a kitchen that is willing to make a few substitutions. Restaurants that cater to food allergies or offer gluten-free options may be easier to work with, but don’t assume that gluten-free or Paleo automatically means AIP-friendly.

If you’re unsure, call ahead and ask.

And don’t be afraid to ask whether a dish contains ingredients you avoid. Sauces, marinades, dressings, spice blends and cooking fats are all things that can turn an otherwise suitable-looking meal into something that’s not going to work for you.

If the restaurant can’t accommodate your needs, it’s much nicer to know that before you’ve arrived hungry and everyone else is already ordering.

Keep It Simple

This is not necessarily the time to order the chef’s seven-course tasting menu.

When you’re eating out during any phase of the AIP, simple is your friend.

A plain piece of grilled or baked meat, poultry or fish with simply cooked vegetables may not be the most exciting meal you’ve ever eaten, but knowing exactly what you’re getting has its advantages.

Depending on what’s available and what you’ve successfully reintroduced, you might also be able to order a plain baked sweet potato, salad or fresh fruit.

Ask for sauces, dressings and seasonings to be left off and find out what the vegetables are cooked in. Butter, dairy, grains, soy, nightshades and other ingredients can turn up in some surprising places.

And if the server isn’t sure what’s in something, ask them to check with the kitchen rather than taking a guess.

Be Clear About What You Need

You don’t have to give your server a lecture on the AIP.

In fact, I’ve found it can be much more helpful to explain exactly what you need rather than simply saying, “I’m on the AIP – most people haven’t a clue what that means!”

For example:

“Could I have the grilled fish with no sauce or seasoning, and vegetables cooked without butter?”

That’s a request the kitchen can actually work with.

If you have a true food allergy or celiac disease, be sure to make that very clear to the restaurant. Cross-contact can be a serious issue in that situation and requires a different level of caution.

If you’re avoiding foods as part of the AIP rather than because of an allergy, it’s important to make that distinction too.

Don’t Assume “Gluten-Free” Means AIP

This one catches people out all the time.

A gluten-free menu can be extremely helpful, but gluten-free and AIP are two very different things.

A gluten-free entrée can still contain dairy, eggs, legumes, nightshades, nuts, seeds or other foods excluded during Core AIP.

The same goes for menus labelled Paleo. Paleo-friendly doesn’t necessarily mean AIP-friendly either.

Use these labels as a starting point for finding a restaurant that understands dietary restrictions, not as a guarantee that everything on the menu fits your current AIP food list.

Don’t Use a Restaurant Meal for a Reintroduction

If you’ve reached the reintroduction phase, restaurant meals may become easier as you add foods back into your diet. But a restaurant isn’t the place I’d choose to test a food you’ve never reintroduced before.

A proper reintroduction is designed to tell you how you respond to one food. A restaurant meal can contain a whole collection of ingredients, cooking fats, seasonings and sauces that you may not even know about.

That’s a pretty risky science experiment!

Save the new food for a controlled reintroduction at home, where you’ll actually know what you’re testing.

Have a Back-Up Plan

Even after doing your homework, you may arrive at the restaurant and discover that your carefully planned meal isn’t going to work.

It happens.

This is where having a little something with you can save the day. An AIP-friendly bar, jerky, dried fruit or another portable snack can take the pressure off when your choices are limited.

I like to have a few AIP-friendly snack options on hand when I’m travelling or heading somewhere I’m not sure will have suitable food. It’s much easier to make a good decision when you’re not absolutely starving!

You can also eat something before you go.

There’s no rule saying you have to arrive at a restaurant absolutely starving just because you’re going there for dinner. If you know the options are going to be iffy, have a meal or snack beforehand and enjoy the social part of the evening without making the food the main event.

And sometimes, you may simply decide that eating at home is the better choice. That’s okay too.

When You Just Don’t Want to Cook

Of course, eating out isn’t always about going out.

Sometimes you just don’t want to cook.

I get it. Following the AIP means a lot of cooking, especially during elimination. There are days when the thought of chopping another vegetable or washing another pan is enough to make takeout look very appealing.

If what you’re really looking for is the convenience of having a meal prepared for you, without having to navigate a restaurant menu, Urban AIP is another option to consider.

Urban AIP offers AIP-friendly frozen meals that can be delivered to your door, giving you something to keep in the freezer for those nights when cooking just isn’t happening.

Enjoy the Experience!

It’s easy to get so focused on whether a restaurant can accommodate your diet that you forget why you’re there in the first place.

You’re there to celebrate a birthday, catch up with a friend, have dinner with your family or simply enjoy a night out without doing the dishes.

If your meal ends up being plain grilled chicken and steamed vegetables while everyone else is tucking into something considerably more exciting, try not to let it ruin your evening.

The AIP is supposed to help you build a way of eating that works in real life. And real life includes restaurants.

You may not always get the perfect meal. You may have to ask a few questions, make a few substitutions or occasionally bring your own food.

That’s okay.

Do what works for you, know your limits, plan ahead when you can, and remember that the company you’re keeping is probably more important than what’s on your plate.

And if you’re looking for more ideas for managing the social side of the AIP, including parties, invitations, discussing your dietary approach with a host or hostess, and other situations where food gets involved, check out my Social Life on the AIP post too.

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Feeding Your Kids (and Family) AIP

While I’m not a parent, I can appreciate that feeding your kids AIP could be quite a challenge, especially since they’re likely already accustomed to the brightly colored, artificially flavored, sugar-laden main-stream foods like Kraft Dinner, frozen pizzas and Fruit Loops! Heck – you might even have a challenge feeding your “big” kids (aka teens and husbands) an AIP diet for the same reasons!

Unfortunately there’s no guaranteed, “silver-bullet” available, it’s going to take some trial and error to make the transition, but the good news is that it is possible!

Shhh … No One Needs to Know!

If you’re here, I’m assuming you’re dealing with autoimmune disease, chronic fatigue and the like. You know how difficult it is to be exhausted, feeling like you’re shackled to the kitchen prepping food. Compound that with picky eaters in the family or kids that you’re trying to transition to a clean diet and you’re probably going bonkers … am I right!?

My top tip – NO ONE NEEDS TO KNOW IT’S AIP (Paleo / Whole30 or what ever healing diet you’re using)! Before you started on the AIP, did you feel it necessary to tell your family about all the ingredients you put in the meal you were presenting? I’m pretty sure the answer is “no!”

I find that as soon as you label anything as being out of the ordinary, you will meet with resistance.

I’ve seen it happen with my extended family – if you tell them something’s gluten free or AIP they simply decline. However, if they were to eat it without knowing, they’d probably never realize it was anything “special” – and trust me, I’ve tested this theory!

Always remember, it’s not AIP Food … it’s just real food! Will every dish be a hit? No … but just make your meals, make no fuss and adjust where you need to. 

I’m providing additional resources for getting your family on board with the AIP below, so don’t miss out on those for more tips and suggestions.

You Eat What You See

As you’re setting up your kitchen, clearing out your pantry and just generally trying to set yourself and your family up for success (check out my article Prepping Your Kitchen & Pantry for the AIP), remember this tip! Keeping healthy options readily available on counters or at the front of the fridge or pantry means they’re more likely to get eaten – you and your family eat what you see!

Making sure your fruits and veggies are washed when you bring them home from the grocery store really helps, but you can take it one step further and pre-chop and/or peel veggies and fruit so they’re easy to grab and go when you’re feeling a little snackish. Granted, this works better with some options than others, but there are an abundance of tips, tricks and hacks on the Internet to help set you up for success. Some examples would be to cut up celery and carrot sticks and store them submersed in water in mason jars, be sure to you peel or slice an orange and put it in an air-tight container to take it along for work or school snacks – something that’s already cut open is not only easier to snack on, it’s also going to spoil, so you’ll be more apt to consume it rather than just taking that apple or orange for it’s daily trip to the office/school!

Another tip is to have a few simple-to-prep snack ideas in mind for when you need to whip something up. Don’t miss my AIP Snack Guide.

Nutrient Density & Food Familiarity

I’m not gonna lie, there are some things that you’re likely to have a little more trouble with, (yes, I’m talking about liver and offal), but again, you don’t have to tell your family everything! You’re allowed to hide “gross” foods from your kids, and even yourself, in order to ensure you’re eating a more nutrient dense diet. You’ll find many recipes in the AIP Recipe Collection Facebook page that are named “hidden veggie” or “hidden liver” or something similar.

Here’s a little fun-fact: Did you know that liver is a flavor enhancer?!

What we’re talking about here is called “food familiarity,” and there’s actual science behind it! Familiar flavors and textures in dishes we’re used to eating work in our favor as we incorporate small amounts of “less popular” foods. Things like a hidden liver meatloaf, meat balls or burgers are a great starting point as we transition to healthier choices on the AIP.

If you’re having trouble incorporating liver in your diet, try this starter recipe from Dr. Ballantyne – 50/50/50 Burgers – she says her girls even ASK for these burgers, and I personally love them for breakfast (the liver definitely enhances the flavor) – they’re even delicious cold! Or, try my Blueberry TigerNut Muffins with Hidden Liver – I eat them almost every day – you’d never know there was liver in them!

Another important note is that different kinds of liver have different flavor profiles, butchering processes/practices effect the taste of meat, as do different breeds of cattle, pork, chicken and so on … so you might have to try a few different kinds before you find something you and your family really enjoy.

Positive Association

Another trick to getting your family on board as you transition to your new AIP diet is the use of positive association.
 
As an adult, we start liking and enjoying healthier foods when we feel the positive results – it’s hard not to enjoy something if it makes us feel better and it gives us more energy!
 
For kids, it’s going to be a little different – they won’t necessarily realize that food can make them feel better, though some of them are pretty in-tune to their bodies (my nephew knows that pasta sauce makes him feel yucky, I’m willing to bet that tomatoes are likely not his friend). It’s a good idea to start a tracking journal on behalf of your children – food/mood/poop journals are what we use for ourselves during the elimination stage, so it makes sense we’d do this for our AIP kiddos too. As a parent, being aware of changes to energy levels, moods, etc… will help you determine what’s right and what’s less than ideal for your family.
 
Your best approach is to ensure mealtime is  enjoyable – avoid making it all about the new food you “have to eat” – no one ever enjoys being forced to eat something. Obviously there may be some bargaining that takes place to get your kiddos to at least try those new foods that you can’t disguise, but try to keep it up-beat. Make sure meal times are relaxed and try to stay focused on the positive things going on in their life and yours. Use it as a time for communication and kindness – learn about what happened during their day, keep them distracted to a degree, and talk about something fun you can do together after your meal. Positive social dynamics at mealtime will help attach positive association food… and it will get easier.
 

Get the Family on Board

You can find some good advice in these articles from Autoimmune Wellness – How to Inspire Health in Your Home & Getting Your Child On Board With Dietary Changes.
 
I also highly recommend you listen to the Autoimmune Simplified episode called Family Nutrition with Autoimmune, where Dr. Alison Danby speaks with Nutritionist Vanessa Bond whose daughter has a very rare autoimmune condition – the advice offered in the podcast is truly exceptional. Included below is a link to Vanessa’s Facebook Group called “The Autoimmune Family” – don’t miss it.

Pregnancy, Breastfeeding, Babies & Kids

Since I frequently get questions in our Facebook Group for “kid-friendly” AIP meals, I understand that getting enough nutrients into them can be tricky, I’ve compiled this additional list of resources that I hope will help save you some frustrations.

NOTE:  NOT all of the information below is specifically about AIP, but it is about Paleo (of which the AIP is a modified version as you know). Use caution when determining what foods to include/exclude where this is discussed and above all, consult a professional healthcare practitioner. 

Facebook Group – The Autoimmune Family with Vanessa Bond

Facebook Support Group – AIP in Pregnancy & Breastfeeding

Paleo Leap – Cave Babies: Raising Happy, Healthy Paleo Kids
This article has some links to other web-pages and some specific information about nutrients.

Robb Wolf – Feeding Kids Paleo
Includes a FREE Guide Book if you sign up for his newsletter when you land on his page.

Positive Parenting Solutions – 8 Strategies for Picky Eaters 
This isn’t just Paleo or AIP, but the tips can be applied.

Grazed & Enthused – Real Food Baby: How We Introduced Solids

Looking for Kid-Friendly AIP Recipes & Conveniences?

Familiarity is a kid’s best friend – so try to keep it as “normal” as possible.

The first option that comes to mind when I think about convenience food for kids and toddlers is Serenity Kids – click to find out why I’m so excited about these products.

Lovebird cereal - 15% Off!Lovebird Cereals are another must-have! It’s the cleanest cereal on the market, takes you back to childhood, and they give-back to childhood cancer research. Click the link for a discount, my review and a round up of recipes you can make with it.

I also recommend that you try using the search function over in our Facebook Group – try searching “kid friendly” “snack” “brown bag” or the particular dish you’re looking for … like “mac n cheese” or “shepherd’s pie” or “veggie poppers” or “nuggets” or even “baby food” if you’ve got a toddler!

 

Check out our Food Sourcing page where you’ll find links to my Categorized AIP Amazon Storefronts for Canada, UK and USA. I also have a specific AIP Amazon.com Storefront Section for AIP & Paleo Kids.  You’ll probably find my AIP Snack Guide handy too!

SAVE with coupons from our affiliates – grab the current codes here.

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Surviving Social Life on the AIP

Surviving social life on the AIP can be tricky … sorry … there’s no coconut-sugar coating this one.

Figuring out what’s safe to eat and how to politely convey your needs can be downright challenging. But having food allergies or intolerances doesn’t mean you have to miss out on the fun – or good food! 

The first thing I want you to remember is that you’re not alone! Secondly, let me assure you that you don’t need to miss out or feel like a burden! There are so many tips and tricks on how you too can survive the holidays … or any other celebration or invitation where your AIP Lifestyle might be “challenged!” You’ve got this!

Preparation is Key!

Failing to Plan is Planning to Fail
Never were truer words spoken than these
… especially for those on the AIP!

Okay, let’s get this party started!

Know Your Why!

Take some time now to remind yourself what your WHY is … WHY are you on the AIP … WHY do you want to feel better? Establishing your health goals and a “dream board” or detailed visualization of what your life will look like when you achieve your health goals can be extremely powerful. Imagine how you’ll look and feel, the things you’ll see, smell, taste and enjoy experiencing once again. Having a firm resolve, or “WHY” in mind as you head into the season of temptation will help you to navigate the pitfalls with more resolve for sticking to your healthy intentions. 

With that, you might want to consider this short article – “How to Set Goals, and Why You Should Write them Down,”  or for a deeper dive, grab this book by Kelly McGonigal – “The Willpower Instinct – How Self-Control Works, Why It Matters and What You Can Do To Get More Of It.” – learn the power of “I Will, I Won’t, I Want!” and how to stress-less about it all – it’s fascinating, extremely practical and not too science-y!

Communicate With the Host & Be a Good Guest

Hand-in-hand with preparation is communication! If you’re on the AIP and you’ve been invited out, the first feeling is typically excitement, quickly followed by a wash of fear and panic … but I’ve got you, boo!

If you’ve been invited to an event at someone’s house you’ll need to communicate your food allergy or intolerance – it’s a must! Don’t be embarrassed or sheepish about it, food intolerances or avoidances are NOT unusual these days, BUT many people may be unfamiliar with exactly how to accommodate your needs and may unintentionally “gluten” you or incorporate an ingredient that isn’t ideal for your dietary needs – so communicate well and be a good guest. 

Asking ahead of time what is on the menu and explaining exactly what you need to avoid can go a long way to helping both you and your host feel more comfortable. Chat with them about pitching in to help by offering to bring a dish or two that you know you can eat and that everyone will enjoy. 

Plan for indulgent moments in advance with the host. Desserts on the AIP can be especially tricky, so opting for fresh fruit is a great way to go – it’s one of my favorite things to take to someone’s house as it won’t out-shine the meal and most people enjoy something light and refreshing. Want to make it even more irresistible? Try pairing your fruit platter with my favorite Avocado Carob Mousse … trust me, know one will know it’s not chocolate and that it has avocado in it!

If you need some recipe ideas, be sure to join my searchable Facebook Group!

Just Eat Real Food

I say this a lot, but the best bet for those with food sensitivities and allergies is to focus on the basics rather than having to dive in and scour ingredient lists to determine if something is safe for your needs or not.

Prioritizing nutrient-dense, real food can help stabilize energy and reduce the likelihood of overindulgence. Keep it simple by focusing on meats, simply cooked veggies, undressed salads (bring your own dressing), and healthy fats as a foundation. You will need to be mindful of seasonings, but I’ve got information about that below.

If you’re ever unsure what’s in a dish, politely pass on the option and if need-be simply mention you have food sensitivities and need to be extra mindful – that is typically enough to help avoid any hurt feelings from whomever made the dish. Remember, eating food you’re uncertain of isn’t worth the risk of triggering your allergy or intolerance and feeling downright rotten for days afterwards – your body will thank you for watching out for it. 

Know What It’s Swimming In

If you’ve been on the AIP for any length of time, you know that watching the ingredients on seasonings, sauces, marinades and dressings is essential – and mind boggling! Gluten, refined sugars, soy, eggs and dairy lurk everywhere, and the dreaded “seasonings” descriptor in an ingredient list can mean a multitude of things! 

Obviously you wouldn’t ask or expect the host to cater to your every need and check all of their spices and condiments so they suit your needs, but there’s no harm in asking that they “hold” the marinades and sauces in your case by keeping a portion of meat, veggies and salad aside for you. Offer to bring a homemade salad dressing that everyone can enjoy, and maybe a sauce to add flavor to your unmarinated/unseasoned meat and veg.

Don’t Show Up Hungry

Studies show that we make poor food choices when we’re hungry or tired, so be sure to get a good night’s rest and eat well-balanced meals or snacks before the big event – this can help stabilize blood sugar and you’ll be less likely to be tempted to indulge in something you might regret.

Bring “Back-Up”

If you know that options may be limited for snacks, appetizers and the main course, be sure to slip some AIP options in your pocket or purse that will travel well – things like AIP meat bars, packets of coconut butter, coconut chips, dried fruit or fat bombs will help keep your blood sugar stable – check out my big round up of snack options here – there are lots of pre-made AIP friendly options and coupons to help you get through. 

Cheers! 

One big question I get from new AIPers is, “what can I drink?” This can be an even bigger concern during the holidays or at social events, but let me assure you, you don’t have to feel out of place – there are lots of tasty options – you’re not stuck drinking water for the rest of your days! 

Sparkling water with frozen blueberries is actually my favorite, but there are dozens of recipes for AIP mocktails and hot beverages posted in my searchable Facebook Group – be sure to check it out. 

If you’ve always been a social drinker and are having a hard time in social situations where alcohol is on offer, I’ve dedicated a whole post about to the topic – “Do I Really Need To Give Up Alcohol?” – click here.

Can I Cheat … Just This Once?

This is another popular question … especially during the holiday season! Because it’s an FAQ, you guessed it, I have a dedicated post on that- check it out here.

Polite No-Thank-You Scripts

Family gatherings can be tricky, especially when everyone wants you to try this or that. That’s why I’ve compiled a list of polite, friendly “No-Thank-You” lines that help you honor your body without offending anyone. Each script starts with gratitude, stays neutral, and frames your choice around your needs — not someone else’s cooking — so you can confidently navigate meals with kindness and ease. Deliver them with a smile, and you’ll protect your health while keeping the peace.

Polite & Warm

  • “Thank you, that looks wonderful — I’m all set though, my body thanks me for sticking with what supports my healing.”
  • “It smells amazing! I’m going to pass this time, but I really appreciate the offer.”
  • “Thanks so much — I know my body feels best when I skip that right now.”
  • “I’m good for now, but it looks delicious!”
  • “No, thank you — I’m used to saying no, and my body really appreciates it.”

Friendly & Reassuring

  • “Thanks, but I’ve decided to stick with what helps me feel my best.”
  • “That looks fantastic! I’m going to pass this time, but thank you for thinking of me.”
  • “I appreciate it, but I’m working on supporting my healing — thanks anyway!”
  • “It’s so kind of you to offer — I’ve chosen to skip (insert ingredient), and my body thanks me for it.”
  • “I’m all set, but it smells amazing — thank you!”

Playful & Gentle

  • “Looks incredible — I’m passing this time, my body is cheering me on!”
  • “It smells delicious! I’ll save my taste buds for something that loves me back.”
  • “I’ve brought something else to enjoy, but I appreciate you offering!”
  • “No worries — I’ve gotten used to passing on some of my old favorites, and my body is feeling better for it.”

Gave In To Temptation or Accidentally Ate Something Non-Compliant?

Don’t freak out! What ever you do, DO NOT stress about it! The effect of stress on the body can be worse than the actual item you ate (unless of course you’re actually allergic to the ingredient). Trust me, everyone slips up from time to time, whether you gave in to temptation, or by accident.

Now is the time to show yourself grace and self-compassion, be kind to yourself and move on. Be sure to drink plenty of water and enjoy a cup of ginger or peppermint tea to help your tummy. Simple practices like deep breathing or mindfulness to reduce stress post-indulgence.

In our family, a post-meal walk is often welcomed, and many people see it as a practical and socially acceptable way to aid digestion. If you’re feeling up to it, and you’re comfortable with the people you’re socializing with, maybe you can all stretch your legs and take a trip around the block!?

Over the next days, be sure to focus on nutrient density and gut healing foods like bone broth and soups that are gentle on digestion. Get plenty of rest and listen to you body.

Read more about this in my dedicated FAQ Post – “Glutened?” 

Looking for tummy taming recipes – click this handy link to the search result for these recipes in my AIP Recipe Collection Facebook Group (you can also search there for “tummy tamer” or “under the weather”).

More Advice & Tips

DO NOT SKIP PAST THESE! The following posts are amazing articles  written by some amazing people that will help you prepare to successfully navigate awkward/tough situations.

How to Really Eat AIP – Top tip from Angie Alt – “Don’t Be Weird!” This post is perfect to consider before you hit the holiday season – don’t let FFFEF stand in your way! Confused? … Trust me, just read this one!

Navigating The Holidays & Social Situations on a Healing Diet – Some of the best advice I’ve read about the topic – by Mickey Trescott.

Maintain Your Social Energy This Holiday Season – This one includes how to prepare your “Elevator Speech” – so you don’t have to be weird about your AIP lifestyle!

You Don’t Have to Apologize for Changing Your Diet – This is a very practical and helpful article that will help you prepare your mind for how to deal with the skepticism of friends and family.

10 Answers to the Question: Why Do You Eat That Way? – Eileen Laird provides some easy replies to this commonly asked question.

15 Tips for a Healthy Holiday Season – More practical tips from Eileen Laird of the Phoenix Helix

Getting Ready for the Holidays – Practical tips and tricks from AIP Coaches in the AIP Summit Podcast about preparing mentally and practically for food and emotional challenges that come with the holidays, food and family traditions.

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Kicking the Coffee Habit

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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.

Coffee vs. Matcha infographicMeet 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.

Sun Goddess Matcha Green Tea, Pique Tea, Coupon Code, AIP Recipe Collection

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 and the immune system are complicated. Caffeine itself generally has anti-inflammatory effects, but coffee contains many other compounds that can influence immune function, and research suggests that people can respond very differently. For some people coffee may be neutral or even beneficial, while for others it may aggravate symptoms or contribute to inflammation.
  • 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 associated with several autoimmune diseases, including rheumatoid arthritis and type 1 diabetes. If you have Hashimoto’s, coffee can also interfere with the absorption of thyroid medication. And if you have GERD (gastro-esophageal reflux disease) or struggle with acid reflux, you may find that coffee aggravates your symptoms and is best avoided.
  • Finally, caffeine can also be an issue for some people. It can irritate a sensitive digestive system, contribute to anxiety or heart palpitations, and temporarily increase cortisol. For someone already dealing with significant stress or poor sleep, that extra stimulation may not be particularly helpful.

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:

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.

AIP Protein Powder

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What Protein Powder Does Everyone Recommend?

I think this question comes up ALL THE TIME for a pretty simple reason—AIP breakfast is where a lot of people get stuck.

Smoothies feel like the easy answer… and so the search for a “safe,” AIP compliant protein powder begins. Sound familiar?

Before we dive into AIP protein powder options, I want to make two points:

#1 – AIP breakfasts really need to be more nutrient dense, and the smoothies most folks make are heavy on fruit, low on fiber and not nearly as nutrient-dense as they need to be – so we need to start thinking outside the traditional “smoothies for breakfast box.” Now, I’m not saying you can’t enjoy smoothies … you just need to be smoothie savvy! There are lots of ways to make them nutrient-dense, so be sure to try searching my Facebook Group for smoothie and breakfast recipes – there are so many super simple options! Check out my veggie-dense smoothie recipes: Pumpkin Spice Protein Smoothie and Matcha Veggie Energy Smoothie

#2 – It’s VERY difficult if not impossible to find a good, AIP core elimination stage compliant protein powder in regular stores, and it’s hard to know which online options are the real deal! Sadly, the ones that do pop up from time to time typically get bad reviews and disappear quickly from the market. 

And this is where collagen usually gets pulled into the conversation—because it’s often recommended as the cleanest protein powder alternative for the AIP.

Unfortunately, this is where things can also get confusing.

Is Collagen a Good Protein Powder For the AIP?

A lot of people assume that if collagen is being recommended as a protein powder, it must be a full replacement protein. It’s not. Collagen is missing some of the essential amino acids your body needs to consider it a complete protein source.

That doesn’t make it less useful—it just means it works differently in the body.

Collagen is incredibly useful, but it plays more of a supporting role in the diet rather than acting as a full protein replacement.

It’s rich in amino acids like glycine and proline, which are especially helpful for connective tissue, skin, gut lining, and joints. However, it doesn’t provide the full spectrum of essential amino acids you’d get from foods like meat, poultry, or fish.

So when you see collagen recommended as a “protein powder,” it’s usually being used as:

  • an easy add-in
  • a supportive protein boost
  • a way to increase overall protein intake without allergens or additives

Rather than a stand-alone complete protein or meal replacement.

What Collagen Brand Do You Recommend?

There are several great brands that I’ve personally tried and would recommend. Autoimmune Health & Nutrition carries both plain grass-fed collagen and compliant protein powders with added vegetables and tasty flavors — simple, clean options without unnecessary extras (be sure to choose the option without stevia).
 
If you can’t find my recommendations locally, the main thing to look for is a high-quality product that clearly states it comes from grass-fed, pasture-raised cows or pigs. (If we were talking about gelatin, that would rule out Knox gelatin folks — it just doesn’t make the cut.)

For those who can’t tolerate beef or pork, a quality marine collagen is a great alternative. Look for wild-caught, non-GMO sources — it’s nutrient-dense and works well for most people.

aiprecipecollection.com - SAVE 10% off EVERY brand, EVERY day! Stackable on Volume Discounts!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: My coupon is STACKABLE on volume discounts!
 
Vital Proteins is an often brand recommended brand. However, they have a HUGE line up of products now, and a lot of them are not AIP compliant since they’ve started branching out and adding all kings of flavors and products targeting particular health crazes. As always, watch the labels and stick to basic products (unfortunately, they keep adding and changing products so often that I just cna’t keep up with the label reading! If you’re not sure, please feel free to reach out and I’ll do my best to help). Their compliant offerings at the time of writing include Beef Collagen, Marine Collagen, Beef Gelatin, Liver Capsules and their basic Bone Broth Powder which is very convenient and so delicious!
Where to buy:  You can find many of their products on Amazon (be mindful that not all of their products are AIP compliant).
 
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).
 
Be sure to check out my AIP Amazon Storefronts for more brands … occasionally I am adding more options that may be more economical

AIP Protein Powder!

I’m thrilled to announce that as of July 2022 Autoimmune Health & Nutrition has 5 AIP-compliant protein powders that actually taste great — you can find them in my AIP Storefronts on Amazon – click here to shop.

An important note here — even though these are called “protein powders,” many AIP-friendly blends are collagen-based and not complete protein sources in the same way you’d get from meat, fish, or eggs.

So think of them as tools for convenience and supplementation, rather than a replacement for whole food protein.

What About Plant Based Protein Powder?

This is another big question that I get all the time. Unfortunately, for the most part the plant based powders are not core elimination stage compliant – they typically contain soy or pea protein. If you’ve moved on to reintroductions or are starting out with modified AIP elimination, there are some good clean options out there. Watch the labels carefully and you may find some that are quite good.  I’ve added a few to the reintroductions/paleo section of my Amazon storefronts – you can find those by clicking here.

What’s The Difference Between Collagen & Gelatin?

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.

Check out my full post on Gelatin vs. Collagen – click here.

Take Me To The Recipes!

Looking for ways to use collagen and gelatin in your daily AIP routine? Use the search feature in my Facebook Group for recipes like smoothies, gummies, jello, marshmallows and more — you might be surprised how many ideas are already there.