Tag Archive for: FAQ

How to Manage the AIP in an Emergency (Updated November 2026)

Whether you live in an area traditionally prone to hurricanes, wildfires, earthquakes and flooding, or somewhere these events once seemed unlikely, emergency preparedness deserves more attention than ever.

We’re seeing extreme weather events affecting communities around the world that haven’t traditionally experienced them. And it’s not just natural disasters we need to think about. Growing concerns about cyberattacks, threats to critical infrastructure and the potential misuse of artificial intelligence (AI) are raising questions about how vulnerable our everyday systems really are.

Our food supply depends on a complex network of electricity, refrigeration, transportation, communications, food production and distribution. Disruptions to any of these systems can affect grocery stores, food availability and our ability to access the foods we rely on. These aren’t necessarily scenarios we would have given much thought to when I originally wrote this article back in 2018, but they’re worth considering when planning ahead.

And if you’re following a restricted diet like the AIP, there’s an extra layer of preparation involved. When an emergency strikes, finding food we consider “compliant” may not be easy. Grocery stores may be closed, deliveries disrupted, power outages can affect refrigeration, and emergency food supplies likely won’t cater to your dietary needs.

A little preparation beforehand can make a big difference, giving you one less thing to worry about when life throws you a curveball.

If you haven’t already read my AIP & COVID-19 article, it’s worth revisiting. Although written during the pandemic, much of the practical advice still applies when food availability, grocery shopping and supply chains are disrupted.

Everyday Preparedness vs. Emergency Preparedness

There’s a difference between having a well-stocked pantry and preparing for a genuine emergency, although the two can overlap.

Everyday preparedness is about having convenient, suitable foods available for those days when you don’t have the time, energy or opportunity to cook or shop. (You know, when there’s absolutely nothing ready to eat, you’re running on empty, and the thought of cooking is enough to send you straight back to bed!) Shelf-stable snacks, ready-to-eat meals (be sure to check out Urban AIP – click here) and a few backup ingredients can be a lifesaver.

Emergency preparedness takes things a step further. It’s about having enough food and essential supplies to manage when normal life is disrupted for several days or longer, whether you’re sheltering at home or need to evacuate.

Think about whether you’d have access to:

Grocery stores and food deliveries.
Electricity, refrigeration and cooking facilities.
Clean running water.
Your usual selection of AIP-friendly foods.

My advice? Plan for both. Your everyday convenience foods can also form part of your emergency supplies.

Your Safety Comes First. Always.

Before we get into food lists and emergency supplies, there’s something important I want to make clear.

The AIP is a tool to support your long-term health, not something that should put your immediate safety at risk.

If you’re facing an emergency, your first priority is keeping yourself and your family safe. If that means evacuating without your carefully prepared food supplies, eating something that isn’t compliant or accepting whatever food is available (provided it doesn’t put you at risk from a known food allergy), that’s what you do.

Don’t delay an evacuation or put yourself at risk trying to find compliant food.

Your healing plan matters. Your safety matters more.

Planning Ahead

Many emergency preparedness organisations recommend keeping at least 72 hours (three days) of essential supplies on hand. Depending on where you live and the potential risks, you may want to plan for considerably longer.

Here are a few things to keep in mind when putting together your supplies.

1. Plan for More Than One Scenario

Consider having supplies for both:

Sheltering at home: Food, water and essentials to manage without normal grocery access, electricity or kitchen facilities.
Evacuating: A smaller, portable supply of food and essentials you can grab quickly. This is often called a Go Bag or Bug Out Bag.

2. Think About How You’ll Actually Eat

Prioritise foods that:

Have a reasonable shelf life and don’t require refrigeration before opening.
Can be eaten straight from the package or require minimal preparation.
Don’t need cooking or electricity.
Require little water to prepare.
Provide a reasonable variety of protein, carbohydrates and fats.

3. Don’t Forget Water

You’ll need water for drinking, food preparation and basic hygiene. Check your local emergency preparedness recommendations for suggested quantities.

If you rely on a well or electric water pump, consider what happens if the power goes out.

My Water Purifier Recommendation

I recommend a GRAYL personal water purifier, which is designed to filter and purify most freshwater sources, including rivers and lakes. It can also provide an extra level of treatment when travelling somewhere you’re unsure about the tap water. I even took mine along on a tropical vacation because I wanted that extra peace of mind.

It’s a handy option to consider for emergency preparedness, as well as backpacking and camping.

Just remember, a water purifier is a backup option, not a replacement for storing an adequate supply of drinking water.

I’ve included the GRAYL in my Amazon shops but you can click here to learn more about them and all the nasties they filter out.

4. Plan for Everyone in Your Household

Remember to consider:

Food allergies, intolerances and dietary restrictions.
Essential medications and supplements.
Infant formula and baby food, if needed (quality baby food pouches can be great for adults too!)
Food and medications for pets.
Food supplies for other household members.
Don’t forget a manual can opener if you’re stocking canned foods!
Any special equipment or additional supplies your family may need.

5. Store, Rotate and Replenish

Keep supplies somewhere cool, dry and accessible. Check expiry dates, rotate foods into everyday use and replace anything you’ve used.

Pay attention to storage instructions, particularly for products affected by heat or humidity. Keeping a simple inventory can also help you see what you have and what needs replenishing.

You don’t need to buy everything at once. Build your supplies gradually.

Emergency Food Options

When choosing foods for your emergency supplies, think about what you can store safely, eat with little or no preparation, and actually tolerate.

Some options worth considering:

Protein: Canned fish and meat, meat sticks, jerky and other shelf-stable meat snacks.
Ready-to-eat options: Freeze-dried meals, soups, stews and convenient food pouches.
Fruit and vegetables: Canned or pouch-packed vegetables, fruit cups and dried fruit.
Pantry staples: Coconut milk, cooking fats and other shelf-stable ingredients you regularly use.

Check ingredient labels carefully, as products can vary considerably. What’s suitable will depend on whether you’re following Core or Modified, your individual tolerances and where you are with reintroductions.

And remember, emergency supplies are only useful if you actually like the food! Choose things you’d be happy to eat.

My Recommended Emergency Food & AIP Rations

MEAT SNACKS & BONE BROTH

Meat Snacks
Bone Broth, Soups & Stews

Perfect Supplements – Powdered Bone Broth – Beef or Chicken – Just search “broth” (Save 10% off EVERY order with CODE: AIP10 + STACK my coupon on VOLUME discounts of Perfect Brand products!)

FREEZE DRIED AIP MEALS, SOUP, STEW & SNACKS

Wild Zora – Delicious Freeze-Dried Stew, Soup, Meat Bars & Fruit Snacks – Shop the AIP compliant menu
Wild Zora even offers BULK Shopping Offers to help you stock your pantry with their shelf-stable AIP compliant products at a discounted rate AND free shipping! SAVE 15% with code: ZORAFAM15 (excludes bulk boxes).

SHELF-STABLE FOOD POUCHES

Serenity Kids – Shelf-stable, nutrient-dense, top-quality baby food (meat, veg and fruit) in sustainable pouches – they’re suitable for babies, kids, adults and even pets!

AIP SHOPS ON AMAZON – EMERGENCY PREPAREDNESS, BACKPACKING & CAMPING

Since I know a lot of folks shop on Amazon, I’ve created a dedicated Emergency Preparedness, Backpacking & Camping section in my AIP shops, with AIP-friendly products and practical supplies to help you prepare. You’ll find everything organised to make shopping a little easier.

As always, check ingredient lists before purchasing. I’ve checked products before adding them to my recommendations, but ingredients and formulations can change, so it’s always worth checking again!

Amazon USA / Amazon Canada / Amazon UK

Food Safety During a Power Outage

Having food stored away is one thing; keeping it safe to eat is another.

If the power goes out, a few simple precautions can help:

Keep refrigerator and freezer doors closed. An unopened refrigerator will generally keep food cold for about 4 hours. A full freezer can keep food frozen for approximately 48 hours, or 24 hours if half-full. These are guidelines, so a refrigerator and freezer thermometer are useful.
When in doubt, throw it out. Don’t taste food to decide whether it’s safe. If perishable food has been above safe temperatures for too long, discard it.
Take care with floodwater. Food that has come into contact with floodwater or stormwater may be contaminated and should be discarded.
Think about alternative cooking methods. Never use a barbecue, camping stove or generator indoors, in a garage or in an enclosed space. Carbon monoxide poisoning is a serious risk.

Worth Considering: A Portable Power Station

This is a more substantial investment, but one I think is well worth considering if your budget allows.

We own an EcoFlow portable power station with a solar panel. We originally bought it to help keep our freezer running during a power outage (there’s a lot of expensive meat in there!), but its uses go well beyond that.

You can recharge cell phones and power banks using the USB ports, or run appliances such as an electric kettle or hot plate to boil water and prepare something to eat. Having a little backup electricity can make a big difference when you’re without power for an extended period.

One of the things we really like is its portability. If you have a friend or neighbour with electricity, a generator or even a Tesla with a suitable power outlet, you can take your unit along for a recharge and bring it home again. Ours can also recharge using the optional solar panel whenever there’s daylight. Charging is slower on cloudy days, but we’ve tested it ourselves and it works!

Another big plus is that the battery power station can be used indoors. Unlike a conventional gas or generator, it produces no exhaust fumes and doesn’t create the noise and smell that come with running a fuel-powered generator.

If you prefer a little more independence and don’t like the idea of solar power or finding an area that still has power, EcoFlow now also offers a dual-fuel generator option that runs on gas and/or propane!

We did A LOT of research before choosing this brand, and based on our experience, I’d happily recommend checking them out.

Explore EcoFlow Portable Power Stations Here

When the AIP Isn’t Possible

Despite our best efforts, there may be times when following the AIP simply isn’t possible. You may have to rely on emergency food supplies, accept what’s available or make choices you wouldn’t normally make.

That’s okay.

Do what you need to do to stay safe and fed. The AIP will still be there when life settles down and you’re ready to return to it.

FAQ

#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.

There’s no magic number of days that works for everyone. Some people are ready to begin reintroductions after a relatively short period of elimination, while others need longer to establish a stable baseline.

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 probably 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.”

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 nuso we want to work toward getting those foods back into our diets when appropriate, if they’re not problematic for your individual case.tritious foods that would be eliminated — TEMPORARILY!

Limiting or restricting food groups long-term can cause dysbiosis in the gut and nutritional deficiencies, so we want to work toward getting those foods back into our diets when appropriate, 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:

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

As 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?

FAQ

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

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:

Transition – the new approach includes a gradual, slow-and-steady start that makes the AIP more sustainable from the very beginning.
Elimination – a starting template designed to calm inflammation and establish a healing baseline.
Reintroduction – a structured process to test foods and learn your individual responses.
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.

What About Food Sensitivity Testing?

This question pops up a LOT when the AIP is recommended to folks struggling with autoimmune issues and chronic disease … I get it, we all want the shortcut. But let’s clear this up to save you some time, frustration and money.

There are three different things that often get lumped together when we talk about food reactions:

Food allergies — an immune response that can cause an immediate and potentially serious reaction.
Food sensitivities — reactions to foods that don’t involve the same mechanism as a true food allergy and can be much more difficult to identify.
Food intolerance — a different type of reaction, often involving difficulty digesting or processing a particular food.

And I say this from personal experience: I’ve had allergy testing come back with a result that sent everyone scrambling for an epi-pen — despite the fact that I was having absolutely no reaction. So I’ve learned firsthand that a test result needs to be interpreted in context, not treated as the final word.

When it comes to identifying food sensitivities and food-driven symptoms, elimination followed by systematic reintroduction — essentially an oral food challenge — is still considered the gold standard. It allows you to actually test how your body responds to a food rather than relying on a test result that may not reflect your real-world experience.

That’s why I’m not a fan of spending a bunch of money on commercial food sensitivity testing. Many of these tests haven’t been adequately validated to tell you which foods are actually causing your symptoms.

Since there’s some very well researched and written resources on the topic, I’ll simply suggest that you consider this information from Autoimmune Wellness for the details. First, their blog post – Can Blood Tests Detect Food Sensitivity? and then their podcast, Episode 098: Food Sensitivity Testing: What Tests Can and Can’t Tell You – this one’s a little deeper to digest (pun intended), but it’s so good – be sure to sit down and listen undistracted.

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

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:

What Is AIP? The Definitive Guide by Mickey Trescott (Autoimmune Wellness) — a research-informed overview of diet and lifestyle factors. The “Elevator Speech” section is especially helpful for explaining AIP to others.
The AIP Foundation Series (Autoimmune Wellness) — email series with food lists, meal plans, videos, and beginner guidance.
Six Ways to Mentally Prepare for the AIP Diet (Autoimmune Wellness) — mindset and expectations support.

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)

FAQ, News

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!

FAQ, News

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.

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

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!

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.
Leave Room for Expansion: Fill jars only 3/4 full to ensure liquid has plenty of room to expand upward as it freezes.
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.
Freeze Upright: Always freeze jars standing straight up.
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.
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.

Preventing 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.

FAQ, Recipe, Seasoning

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.

FAQ

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.

FAQ, News

Is Fruit Allowed on the AIP?

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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!

FAQ, News

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.

FAQ, News

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 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!

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