Tag Archive for: FAQ

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

A More Sustainable Way to Think About It

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

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

Resources

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

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

Take Me To The Recipes!

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

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

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

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

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

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… 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.
 
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 — just FYI, it 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.

Perfect Supplements carries a fantastic line up of products, including Grass-Fed and Pasture Raised Bovine Collagen and Gelatin, powdered bone broth (LOVE IT!),  liver powder and capsules (these helped me through my worst nutritional crisis), coconut oil and so much more. They also carry a lot of quality supplement brands I personally trust.
Where to buy:  You can shop direct here at Perfect Supplements (Save 10% with code “AIP10”)
Shopping Tip: You will save 20% when you purchase 3 or more Perfect Brand products and 25% when you purchase 6 or more Perfect Brand products – PLUS you can double dip and get an additional 10% off with my code above!
 
Vital Proteins is a brand recommended by Dr. Sarah Ballantyne – so much so that she even partnered with them to come up with a Collagen Veggie Blend. Unfortunately as of August 2020 this product appears to have been discontinued and Dr. Ballantyne is not longer partnering with them.  Vital Proteins has a HUGE line up of products – not all are AIP compliant, but it’s a brand you can trust – just watch the labels and stick to basic products (unfortunately, even the larger canister of beef collagen now has additives that we need to avoid on the AIP – but the smaller canister at present is still clean). Their compliant offerings include Beef Collagen, Marine Collagen, Beef Gelatin, Liver Capsules and 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. 

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Gelatin vs. Collagen

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

If you’re new to AIP, collagen and gelatin can feel like one of those “wait…aren’t those the same thing?” rabbit holes … and wait … what about hydrolyzed collagen, collagen hydrolysate and collagen peptides! Oh my!

Great Lakes Gelatin Co. is a perfect example. They make both gelatin and collagen, and the packaging can trip people up. I’ve even seen recipe creators accidentally link the wrong one—so frustrating when you’re just trying to follow along. (I hate it when that happens!)

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

What’s The Difference Between Collagen & Gelatin?

Gelatin = gels
Collagen = dissolves

The more scientific explanation is this:

Collagen vs Gelatin:

  • Gelatin = partially broken down collagen (heat-processed collagen, gels when cooled)
  • Hydrolyzed collagen / collagen hydrolysate / collagen peptides = fully broken down collagen (same thing, different naming conventions, does NOT gel when cooled)

Now, back to the easy stuff ….

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

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

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

When it comes to the health benefits, gelatin and collagen are very similar in amino acid profile, especially rich in glycine and proline, though collagen peptides are further broken down for easier absorption.

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

  • May help support digestion and gut barrier function
  • Supports joint, bone, and connective tissue health
  • May support skin elasticity and reduce the appearance of dryness or roughness
  • Often noted for supporting healthier-looking hair and nails

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

Are There Any Substitutes?

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

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

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

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

Check out my AIP Amazon storefronts to find these products: USA, Canada or the UK 

What About Bone Broth?

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

Bone broth is considered a whole food that contains gelatin (which comes from the breakdown of collagen) along with a variety of other naturally occurring healing compounds including: bone marrow, hyaluronic acid, chondroitin sulfate, calcium, phosphorus, magnesium, and potassium.

Bone broth is made from, you guessed it, bones! Traditional bone broth often includes bones, connective tissue, and sometimes skin or joints depending on the recipe (some recipes call for chicken feet, joint tissue, and cartilage). Collagen and gelatin, on the other hand, are typically made from animal hides, which gives them a slightly different amino acid profile compared to bone broth.

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

  • Bone broth → whole food, variable protein
  • Gelatin → gels, cooking applications
  • Collagen peptides → mixes easily, daily supplement

What Brand Do You Recommend?

There are several great brands that I’ve personally tried and would recommend. If you can’t find the following, what you want to look for is a quality product that indicates it comes from grass-fed, pasture raised cows or pigs (if we were talking about gelatin, that would rule out the well-known store brand, Knox – it just doesn’t make the cut). For those who can’t tolerate beef or pork you might want to consider a quality marine collagen that’s wild-caught and non-GMO – this is actually a great option for everyone – it’s very nutrient dense (it doesn’t however come in a gelatin form – see the information about agar above).
 
AIP Gelatin / AIP Marshmallows / Perfect Supplements BIG Discount - up to 35% off! aiprecipecollection.com 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 upto 35% with code “AIP10”)
Shopping Tip: You will save 20% when you purchase 3 or more Perfect Brand products and 25% when you purchase 6 or more Perfect Brand products – PLUS you can double dip and get an additional 10% off with my code above!
 
Autoimmune Health & Nutrition carries plain grass-fed collagen, plain protein powder with added veg and some fun flavors for adding to smoothies and more!
Where to buy: You can find their products on Amazon – click here and be sure to shop for the option without stevia
 
Vital Proteins has a HUGE line up of products – NOT all are AIP compliant, but it’s a brand you can trust – just watch the labels and stick to basic products (no added vitamins as these are usually synthetic and often not compliant). 
Where to buy:  You can find them on Amazon (be sure to watch ingredient lists – you’re looking for plain product with no flavors or additives)
 
Great Lakes Gelatin Co. offers a simple line of quality products – Grass-Fed and Pasture Raised Collagen and Gelatin. They used to offer Porcine (pork) Collagen as well but that seems to have disappeared recently. A WARNING about shopping this brand – the name of the company has the word “gelatin” in it, so you’ll need to watch you choose the right product – the green package is collagen and the orange package is gelatin.
Where to buy:  This brand is pretty readily available in health food stores, quality grocers, in my AIP Storefront on Amazon: USA, Canada or the UK

Take Me To The Recipes!

Now that you know the difference, it gets a whole lot easier to choose what actually works in your kitchen (and avoid the label rabbit holes altogether).

Ready to start incorporating collagen and gelatin into your daily AIP healing journey? Use the search feature in our Facebook Group for recipes like: smoothies, gummies, Jello, marshmallows and more. Simply try searching the group for collagen or gelatin.

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Where Should You Start Your AIP Healing Journey?

Read more
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Food Storage Basics

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. You’re probably batch cooking, and meal prepping for the freezer, but what’s the best way to store all of this delicious food? Does it matter what 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, lovable, reusable glass! 

Since I get asked a LOT about food storage, and especially about how to safely use glass jars in the freezer, that is the main focus of this article – I hope it helps!

Planning Tips:

The first pointer that I’m going to offer is a bit of a warning – batch cooking can be exhausting – especially in the beginning when you’re really not feeling well, so try to pick a day when you’re feeling up to it. Better yet have a friend or family member jump in to help you tag-team it. And it doesn’t have to be all about you – you can work together to create a bunch of delicious options so that they go home with food to stock their fridge and freezer too. Many hands make light work.

My second pointer – don’t go overboard if you don’t have the space to store it all! I’ve done this before when I was feeling super ambitious, I cooked way more than I needed for a week or two and found my fridge stuffed to the brim and I didn’t really want to store much of what I’d made in the freezer because it wasn’t all that freezer friendly. So, evaluate the space you have and choose recipes to prep according to where and how you plan to store it.

The third pointer is to have your containers ready! There’s nothing worse than batch cooking and then scrambling to find suitable food storage to put it all in. Plan ahead for this. If you’ve never batch cooked before you might need to consider investing in some quality meal containers. Glass if obviously the gold standard, safest method for storing food, and there are some awesome options on the market these days that make prepping a breeze (check out some of my faves in my shopping resources – click here). If you can’t afford to buy new containers, save up any glass jars you have from store-bought items or check a local thrift store, I know our family donates a lot of glass mason jars when we simply get overwhelmed by the amount we have on hand. If you’re lucky enough to score some of those, your investment will be minimal in that you’ll just need to buy some new lids.

Zero Waste Storage Containers Freezer Storage AIP

Practical Tips – Glass Jars #1:

Super … You’re all set! 

Now, you may have heard horror stories of using glass jars in the freezer, am I right? 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! Well …. not always! Even if you manage to freeze them without breaking, they can still break during thawing.

Eventually, my luck ran out. When I started freezing bone broth I ran into troubles and there were tears shed over bone broth lost. I attribute some of my issues to using inappropriate jars and the fact that my upright freezer has coils in the shelves … so I’ve gotten a little smarter about all this.

For me, I’m usually just freezing liquids in jars – sauces, soup, broth, stew and maybe shepherd’s pie. Freezing liquids can be tricky, so here are a few practical tips:

  1. The Jar – the wider the jar the better. Try to avoid tall skinny jars, and if possible use wide-mouth jars without “shoulders” (that just means that the jar is straight from bottom to top and it does not get smaller as it approaches the opening).
  2. Filling The Jar – only fill it 3/4 of the way full or less to ensure you allow plenty of room for expansion as the contents freeze and expand.
  3. Position – always freeze jars standing up.
  4. Freezer Considerations – if you have an upright freezer with freezer coils in the shelves, consider placing your jars in a shallow plastic container until they have frozen successfully. I started doing this just in case they broke so there would be something to catch the liquid, but in actual fact I think the barrier between the glass and the coils made a difference.
  5. Temperature – ALWAYS ensure your liquid is completely cooled before attempting to freeze. Some say allowing them to come to room temperature is sufficient, but I usually err on the side of caution and refrigerate them first until completely cold.
  6. Thawing – NEVER try to thaw quickly! SLOW and STEADY wins this race! Ideally you should remove your frozen jar to the refrigerator for a few hours – NEVER place jars straight from the freezer into hot water – breakage is almost guaranteed!  Plan ahead and thaw slowly in the fridge and then the counter top – that’s your best bet.

Practical Tips – Glass Jars #2:

AIP Food storage, glass jar, pesto

My favorite wide mouth jars with frozen pesto cubes!

Another way to use glass jars for freezer storage is to first pre-freeze your liquids in ice cube trays or silicone trays that hold larger amounts. Once your liquids are frozen you pop them out of the trays and into glass jars and you should have no problem putting your jars straight in the freezer.

This method is great for freezing things like pesto, sauces and bone broth since it allows you to easily portion out what you need instead of having to thaw a whole jar of food. Think about the number of times you need a cup of broth or a few tablespoons of sauce! Dispensing a few cubes from a jar also allows you to thaw them more quickly in a safe container or by popping them right into the dish you’re cooking.

Glass Storage Containers:

There are plenty of larger, shallow options for storing all kinds of food available these days. There are even containers that have sections so you can portion out a complete meal but keep items separate. Containers like this are great for meal prepping and are typically thicker and more sturdy than a glass jar. While you should still proceed with caution when freezing and thawing these containers, you’ll likely have fewer concerns since you’ll probably not be storing liquids but rather solid food and there will be lots of air gaps for expansion. Follow the directions that come with your containers and you should be just fine!

What About Freezer Burn?

Freezer burn is caused by the moisture loss in the freezer. It can lead to ice crystals, shriveled product, tough, leathery or discolored meats.

You can minimize freezer burn by making sure your food is cold before you set out, so let it cook and then proceed. You may even want to store it in the fridge first and then move on to freezing.

The key is oxidization or exposure to air – you want to minimize that by properly packaging your food. If you plan to buy a lot of meat in bulk, you have a garden and plan on preserving your harvest or you like to buy in bulk when things are on sale, you might want to invest in a vacuum sealing system (you can find some great options in my Amazon Storefronts under small appliances – the brand that I recommend uses BPA free plastics click here to find the link for your area).

If you just need a few pointers to do your best without a system, read on…

  • For meat, poultry and seafood you can wrap it in freezer paper (or plastic wrap – but I don’t like plastic for reasons mentioned above) and then in foil and then pop it in a freezer bag and remove as much air as possible.
  • When packaging fruit and vegetables use small containers to minimize empty space when freezing leftovers. You can also use the same wrapping technique as for meat in some cases.
  • HOT TIP: Use a straw to suck the air out of your freezer bag once it’s almost completely zipped up!
  • Keep your freezer temperature as consistent as possible – avoid opening and closing it unnecessarily.
  • Use your food faster. It’s best to use your frozen foods within 2-4 months, so be sure to add dates to your frozen packages and rotate your inventory.

Too late? Your food’s already got freezer burn? Bummer! Don’t worry though, your food is still safe to eat – the texture may not be the same and it just may not taste as good as it once did, so plan to use it in more forgiving dishes like soups, stews, sauces or smoothies instead.

How Long Is My Food Safe & How Should I Store It?

Since you know I’m not one for re-writing well presented material, I’m simply going to direct you to a couple of great articles:

Autoimmune Wellness – AIP Food Storage Basics – These post will help you figure out how long food should stay fresh and safe and where you should store it.

Healthline – Food Storage – This post covers freezer burn, safe meat storage guidelines (fridge and freezer), how to know if your chicken has gone bad, fruit and veggie storage, canned food storage guidelines and more! (Once you’re there – just keep scrolling)

And because, on the AIP especially we don’t want to waste any precious ingredients (I know a lot of us are on a budget) you can read my post about managing the AIP on a Budget.

AIP Resources

Looking for resources beyond what you’re finding in the FAQ section?

I’ve created this post so you don’t miss out on the valuable information on our Resources Page – click here to be redirected.

#4 Start Here – Reintroductions

Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.

“Strict” AIP is NOT a Life-Sentence

The Autoimmune Protocol (AIP) is meant to be approached in stages — transition, elimination, maintenance, and reintroduction.

Many people get stuck: either they stay too long in strict elimination because they’re feeling great and are intimidated by reactions, or they get impatient and add foods back too quickly, or without thoughtful tracking, making all their hard work futile.

By now, you should have a good understanding of the AIP and its stages. If not, go back to Start Here #1 to get fully grounded.

To re-cap a little, however:

Transition Stage: A Gentle, Sustainable Start

Here’s the exciting update: Mickey Trescott’s New Autoimmune Protocol now includes a transition stage.

Before, you had a choice — cold turkey or slow and steady. Now, slow and steady is strongly promoted because it’s more sustainable, reduces overwhelm, and sets you up for success in both elimination and reintroduction. Think of it as easing into the AIP rather than jumping off a cliff. Your body and your sanity will thank you.

Reintroductions Are Mandatory (Not Optional!)

Let’s be clear: reintroductions are not a “maybe” — they’re essential.

This is where the real food trials happen:

  • You’ve removed the most commonly reactive foods.
  • Now you’ll add them back slowly, one at a time, starting with the most nutrient-dense foods first — or a favorite food first, if that brings you more joy, because the AIP isn’t about restriction.
  • Skipping reintroductions keeps your AIP efforts incomplete — you may never know which foods are safe or triggers for YOUR body.
  • Prolonged elimination deprives your body of exceptionally healthy, nutrient-dense foods.

This stage is where the magic really starts: you’ll regain variety, flexibility, and confidence in your food choices, while gathering personal data on what works for YOU.

Timing Is Personal

Here’s the hard truth: there’s no one-size-fits-all answer.

  • Some people need 30 days, others 60–90 days, or even longer. Your body needs time to “rest and digest”, allowing inflammation to calm so you can accurately gauge reactions.
  • If after 60–90 days you still see little improvement, it’s definitely time to dig deeper, troubleshoot your approach, and work with a medical professional to uncover any underlying issues that may not yet have been addressed.

Perspective: Healing takes time — your body didn’t get here overnight. But your body is remarkable and capable of repairing itself when given the right tools.

Check All Pillars

If you feel you should be ready but aren’t improving, step back and assess other factors: stress, sleep, movement, and environmental exposures. For more, see Troubleshooting the AIP.

Important: If you’ve followed the full protocol (including lifestyle changes) for 90+ days and still see no improvement, please, seek guidance from a professional to explore the possibility of underlying causes that may be holding you back.
Find a practitioner near you – click here.

Be Patient

Some may want to rush into reintroductions, but remember … slow and steady wins the AIP Race!

Resist the urge to start too soon, and resist the urge to “wing it” when it comes to reintroductions. You’ve put in 30–90 days (or maybe even more) on the elimination stage — don’t waste that effort by throwing in the towel or deciding for yourself how best to reintroduce foods.

The elimination stage was meant to give your body the space it needs to rest and reset. If you’ve been patient and are feeling quite well, reintroductions will likely be an easier process. Starting with a “clean slate” allows your body to clearly signal when a food isn’t agreeing with you — helping you recognize the cues your body is sending.

That said, be sure to follow a systematic reintroduction plan, including keeping a food and symptom journal (more about that in the resources below).

So, how do you get started? Here are the guides and resources I recommend for best results.

Keep Moving Forward!

What ever you do, keep moving forward – there are no rewards for longest amount of time spent in the AIP elimination stage!

Some people in the AIP Recipe Collection Facebook Group proudly announce they’ve been strict elimination for 759 days … and I just can’t. No. No. No.

I mean, I get it — there are a lot of folks out there who feel too darn good after having eliminated the top inflammatory offenders from their lives, and they don’t want to go back to feeling horrible again. But this is exactly where food fear creeps in, and it’s why you sometimes hear people saying, “the AIP is a dangerous, restrictive diet that just keeps people sick.”

Let’s be clear: elimination diets and the reintroduction process are still considered the gold standard for assessing food allergies and sensitivities — even more reliable than largely inaccurate food sensitivity or allergy testing (you can read more about that here if you’re curious).

Reintroductions are just practical! They help improve your quality of life and open up your ability to socialize more freely.

If you remember, back at the beginning when we started talking about the AIP, what we’d eat, and what we’d avoid, we specifically said there were some very nutritious foods that would be eliminated — TEMPORARILY!

Limiting or restricting food groups long-term can cause dysbiosis in the gut and nutritional deficiencies, so we need to get those foods back into our diets as soon as possible if they’re not problematic for your individual case.

Summary of the AIP Elimination Phase:

  • It isn’t meant to be forever
  • Needs to be approached with intention, because long-term restriction can create food fear, nutritional gaps, and gut imbalance
  • Helps heal your body, but the real fun, and food freedom, starts with reintroductions!

All of this said, I hope you see how important it is that you MUST put on your big people pants and take on reintroductions. You’ve already proven that you can do hard things by making it this far — reintroductions are just the next step … and you’ve got this!

Don’t be a case that perpetuates the myths and misconceptions about this protocol – keep moving!

Reintroduction Guides & Resources:

The New Autoimmune Protocol (2026) by Mickey Trescott - includes all phases from transition through elimination stages (core or modified) to reintroductions, food lists, meal plans and recipes!Reintroductions can be tricky, but like I said, you can do hard things. It’s always tempting to try to compare your reactions with someone else’s, but the bottom line is that this too is VERY individual. You will need to keep good track as you go along so you can recognize signs and symptoms of reactions and celebrate all the wins along the way.

My go-to suggestion for all things AIP from transition through elimination, reintroductions and maintenance is Mickey Trescott’s Autoimmune Protocol books. The New Autoimmune Protocol (2026) covers the latest in research and is the first I’d suggest. Browse the options in my AIP Amazon Storefronts here: USA / Canada /UK

The Autoimmune Protocol Reintroduction Cookbook aiprecipecollection.comAs of June 2021, the first cookbook dedicated to AIP reintroductions was released, and it’s spectacular! It’s great for all stages of the AIP and a great motivator. It discusses the process of reintros and provides delicious recipes to keep you progressing – check out my review here – The Autoimmune Protocol Reintroduction Cookbook – Kate Jay of Healing Family Eats (NOTE: One caveat to this recommendation is that the AIP was updated in 2024, so this book does NOT include information about the “modified” elimination state – it is based on “core” AIP elimination as your assumed starting point.)

Articles from trusted AIP experts:

Definitive Guide To Reintroductions – Autoimmune Wellness
Personalized AIP – Autoimmune Wellness
Top 5 Mistakes People Make Reintroducing Foods – Eileen Baird
Why Aren’t My AIP Reintroductions Working?

#1 Start Here – What Is The AIP and Where Do I Start?

Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.

Understanding the Autoimmune Protocol (AIP) | Beginner’s Guide

If you’re new to AIP, this page is here to give you a clear, grounded overview of what the Autoimmune Protocol actually is, why it works for so many people, and how to think about it as you begin.

I’m not going to dive deeply into biochemistry or recreate the excellent research-informed material that already exists elsewhere. My goal is to help you understand the big picture — with links and resources if you want to explore further.

What is the Autoimmune Protocol (AIP)?

AIP stands for Autoimmune Protocol. You may also hear it called the Autoimmune Paleo approach, though that name can be misleading.

While it grew out of Paleo principles, AIP is about far more than diet alone. Food is one pillar — an important one — but lifestyle factors are equally important to the protocol, and we’ll explore those in more detail as we go.

At its core, the AIP builds on a modified version of the Paleo diet, with a stronger emphasis on nutrient density, immune support and gut health. The aim is to give your body the raw materials it needs for immune regulation, hormone balance, tissue repair, and overall resilience — while reducing exposure to common inflammatory triggers from both diet and lifestyle.

How AIP Approaches Food

AIP simplifies food choices into two broad categories:

  • Foods that support health — packed with nutrients that help your immune system, gut, and overall resilience
  • Foods that may trigger inflammation — containing compounds that can contribute to immune activation or digestive stress

When done properly, AIP is balanced, nourishing, and satisfying. It prioritizes nutrient-dense foods like vegetables, fruit, seafood, organ meats, mushrooms, fresh herbs, quality proteins, and healthy fats.

This isn’t about eating less or chasing perfection — it’s about eating intentionally and mindfully.

The Phases of AIP

The Autoimmune Protocol unfolds in several phases. Some say it’s three, but I prefer to look at it this way:

  1. Transition – the new approach includes a gradual, slow-and-steady start that makes the AIP more sustainable from the very beginning.
  2. Elimination – a starting template designed to calm inflammation and establish a healing baseline.
  3. Reintroduction – a structured process to test foods and learn your individual responses.
  4. Maintenance – a long-term, personalized way of eating that supports ongoing health.

This structure emphasizes flexibility and personalization — the AIP is not one-size-fits-all, and the goal is sustainable progress, not perfection.

Lifestyle Matters Too

Food is central, but lifestyle factors are just as critical. Sleep, stress management, movement, time outdoors, and emotional well-being all affect immune function, gut health, and hormone balance. Think of AIP as a toolbox of strategies to help you make consistent, sustainable choices for your unique health needs.

In short: AIP is about learning what helps your body thrive — not following rigid rules.

It’s practical, flexible, and designed to empower you to feel better from the inside out.

Where to Start

It’s important not to get stuck in a cycle of endless research — but at the same time, having a solid understanding of the fundamentals will help you start on the right foot and avoid unnecessary frustration.

Start With a Trusted Guidebook 

The New Autoimmune Protocol (2026) by Mickey Trescott - includes all phases from transition through elimination stages (core or modified) to reintroductions, food lists, meal plans and recipes!My #1 Recommendation: The New Autoimmune Protocol (Releasing May 26, 2026)

This is the definitive guidebook that the AIP Recipe Collection uses as its primary reference for the group and website. It’s the resource that provides real, practical answers to any question about the Autoimmune Protocol — the book we turn to for clarity, guidance, and reliable information.

The New Autoimmune Protocol is the first official update to the science-backed framework, integrating emerging research and years of clinical feedback to make the protocol more flexible and sustainable.

It includes:

  • Detailed meal plans
  • Over 70 Core and Modified AIP recipes
  • Step-by-step guidance through Transition, Elimination, Reintroduction, and Maintenance phases

Pre-order now to be among the first to access this updated, authoritative guide: The New Autoimmune Protocol – learn more here

Other Recommended Guidebooks 

If you’re here before The New Autoimmune Protocol is released, or if you’d like to explore other aspects of AIP — like reintroductions, ethnic cuisine, comfort foods, meal prep, or mindset support — I’ve curated a selection of the best books and resources to help you along your journey.

All of these trusted AIP guides and more are available in my AIP Amazon Storefront in the Curated Book Section : USA / Canada /UK

Think Beyond Food

Nutrition is only one piece of the healing puzzle. AIP isn’t about one “perfect” pillar — it’s about making consistent, sustainable changes across diet and lifestyle.

To help you focus on where to begin, check out my post: Where Should You Start Your AIP Healing Journey? — a practical guide to approaching AIP in a way that’s supportive, flexible, and grounded in real life.

Remember: You don’t need to do everything at once. Progress matters more than perfection.

When is the Best Time to Start AIP?

Many people aim to start AIP around New Year’s resolutions, but timing can make a difference. Choosing a period when your life is more manageable can help set you up for success and make the protocol feel less overwhelming.

Learn more here: When Should You Start Your AIP Healing Journey?

Is the AIP for Everyone?

AIP isn’t just for people with autoimmune disease. Inflammation plays a role in many chronic conditions, and food is one of the most accessible ways to influence it. The Autoimmune Protocol focuses on nourishing the body, reducing inflammatory load, and supporting immune regulation — benefits that extend beyond autoimmune diagnoses.

That said, AIP is not a replacement for medical care. It works best alongside conventional medicine, medications, supplements, and functional or integrative approaches. Always check with your healthcare provider before making major diet or lifestyle changes.

At its core, AIP is a flexible framework or toolbox — a collection of best practices around food and lifestyle — that can be personalized to your circumstances and goals, especially when your health challenges mean your body has less tolerance for suboptimal choices.

Additional Reading & Resources

If you’re unable to purchase a guidebook right now — or want to share clear explanations with friends and family — these are excellent starting points:

Need a Helping Hand?

If you anticipate challenges transitioning to AIP or sticking with it, check out my Coaching Page for additional support and resources.

Ready to Continue?

To keep this page focused on the fundamentals, deeper topics and resources are saved for the next step in the series:

👉 Beginner Resources – Start Here (Part 2)

#2 Start Here – Beginner Resources

Medical Disclaimer: This page is for educational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider before making changes to your diet, lifestyle, or supplements. Read my full Disclosure & Medical Disclaimer.

Helpful Resources for AIP Beginners

Now that you’re more comfortable with the basics of AIP (if you missed it, check out Start Here Part 1), let’s explore additional resources that can make your Autoimmune Protocol journey easier, more enjoyable, and sustainable.

1. Food Lists

Food lists are essential for getting started. Concentrate your efforts here next. See my detailed Food Lists page to guide your shopping and meal prep effectively.

2. Mental Preparation for AIP Beginners

Preparing mentally is just as important as preparing your kitchen. Take a moment to:

  • Acknowledge your feelings — grieving over illness is part of the healing journey. Read my post about this so you don’t feel so alone.

  • Establish your baseline — take note of how you feel now: your energy, symptoms, sleep quality, mood, and any other relevant factors. This helps you track progress over time. Without a baseline, it’s easy to feel like you’re not making progress, even when you are. Observing small improvements can be incredibly motivating and empowering.

  • Use positive affirmations — it really helps your brain and body during challenging times. My favorite, as corny as it sounds, is:

    “My body is capable of doing wonderful things and of healing; I just need to give it the tools to do the job.”

  • Give yourself permission not to be perfect — it’s next to impossible to be 100% AIP all the time.

  • Be thankful — even if it’s just for the fact that your healing journey will be easier than those who came before you when these resources weren’t available. Then, put on your big girl/boy pants and move forward!

Read Angie Alt’s post for more guidance: 6 Ways to Mentally Prep for the AIP.

3. Keep It Simple

Simplicity is key to long-term success on the AIP. I talk about it in my own motivational page, where I share some fundamentals to maintaining your sanity on the AIP.

Some of the key areas I suggest focusing on there are:

  • Nutrient-dense foods
  • A few essential kitchen tools
  • Basic meal approaches rather than complicated recipes
  • Using convenience products wisely
  • Avoiding too many changes at once

For some additional practical guidance, I recommend the tips found at Autoimmune Wellness: 5 Ways to Keep It Simple on the AIP 

4. Kitchen Tools

Many people ask about AIP-friendly kitchen tools. Here are my top resources:

I’m honored to have been included in this tour back in July 2018 — you can check out my kitchen here!

5. The Best AIP Meal Planning App

Stay motivated and on track with “Real Plans,” the meal planning app designed specifically for AIP. Learn more in my review or sign up directly. Subscribers to my AIP Recipe Collection Newsletter receive 40% off! Sign up for that here.

6. Motivation to Get Started

The AIP Manifesto is a quick, empowering read summarizing 20 core principles to help you feel confident and motivated on your AIP journey.

7. Motivation to Keep Going

Sign up for my monthly newsletter to receive seasonal recipe round-ups, inspiration, and exclusive AIP lifestyle content — perfect for staying on track and feeling supported. It’s FREE!

8. Digging Deeper

If you’re hungry for more information, want to refine your approach, looking to dive deeper into AIP strategies, or in need of back-up assistance to troubleshoot what you’re experiencing , check out Start Here Part 3: Digging Deeper & Troubleshooting for advanced tips, do’s and don’ts, and practical guidance.