Tag Archive for: FAQ

,

Surviving Social Life on the AIP

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

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

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

Preparation is Key!

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

Okay, let’s get this party started!

Know Your Why!

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

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

Communicate With the Host & Be a Good Guest

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

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

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

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

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

Just Eat Real Food

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

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

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

Know What It’s Swimming In

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

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

Don’t Show Up Hungry

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

Bring “Back-Up”

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

Cheers! 

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

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

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

Can I Cheat … Just This Once?

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

Polite No-Thank-You Scripts

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

Polite & Warm

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

Friendly & Reassuring

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

Playful & Gentle

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

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

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

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

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

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

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

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

More Advice & Tips

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

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

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

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

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

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

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

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

,

Kicking the Coffee Habit

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

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

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

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

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

Now, with that said, there’s also a lot of confusion around coffee and the AIP, so let’s quickly clear a few things up:

  • Coffee is not eliminated because of the caffeine
  • Coffee is a seed and is eliminated in the early stages of the protocol along with other seeds
  • There are other options that many enjoy – so don’t despair

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

A Gentle Way to Step Away From Coffee

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

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

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

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

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

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

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

The BEST Coffee Substitute We’ve Ever Met!

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

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

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

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

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

All of their regular flavors (signature roast, cinnamon roll, royal mocha, salted maple blondie, French vanilla and dirty chai) – plus their limited edition seasonal offerings (peppermint mocha and pumpkin spice) are AIP core elimination stage compliant, organic, non-GMO and caffeine free. I was so excited about this product that as soon as I tried it, I knew I had to partner with them.

Visit my partner’s shop for complete details and enjoy a 10% DISCOUNT off EVERY order you place with my exclusive discount code “AIP10” – click here to shop.

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

Coffee vs. Matcha infographicMeet Matcha!

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

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

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

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

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

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

Not all matcha and tea is created equal.

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

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

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

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

Will I Ever Enjoy Coffee Again?

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

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

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

Did you know?

  • Coffee and the immune system are complicated. Caffeine itself generally has anti-inflammatory effects, but coffee contains many other compounds that can influence immune function, and research suggests that people can respond very differently. For some people coffee may be neutral or even beneficial, while for others it may aggravate symptoms or contribute to inflammation.
  • Sadly, coffee is a dirty crop, meaning that many beans are cross-contaminated with gluten and can contain mold and mycotoxins. Avoid pre-ground and instant coffee – these are far more likely to be susceptible to cross-contamination in food manufacturing. Look for brands that are USDA organic, free of pesticides and chemicals, shade farmed at high altitude and 3rd party tested for mold and mycotoxins. If you want to take it a step further, for the sake of the planet, watch for those that are Rainforest Alliance Certified, bird friendly, and fair trade. Check out some of my recommendations in my AIP Storefronts on Amazon – click here. If you’re thinking decaf might be a better way to go, you might want to dive deeper into the process of how coffee is decaffeinated – it can involve a host of chemicals (search out those using the Swiss water method), and caffeine is actually protective when it comes to inhibiting mold growth.
  • Mushroom coffees may not be the answer. While not made from beans/sees, most are made from apoptogenic mushrooms which can rev up the immune system – not something we want to do with autoimmune disease, so proceed with caution if you’re looking into this option.
  • Coffee consumption has been associated with several autoimmune diseases, including rheumatoid arthritis and type 1 diabetes. If you have Hashimoto’s, coffee can also interfere with the absorption of thyroid medication. And if you have GERD (gastro-esophageal reflux disease) or struggle with acid reflux, you may find that coffee aggravates your symptoms and is best avoided.
  • Finally, caffeine can also be an issue for some people. It can irritate a sensitive digestive system, contribute to anxiety or heart palpitations, and temporarily increase cortisol. For someone already dealing with significant stress or poor sleep, that extra stimulation may not be particularly helpful.

A More Sustainable Way to Think About It

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

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

Resources

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

Kicking the Coffee Habit – A little more basic, this article covers some commonly asked questions.
Six Alternatives to Coffee on the AIP – Some great information and advice for what else you can drink in place of coffee.

Take Me To The Recipes!

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

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

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

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

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

AIP Protein Powder

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

What Protein Powder Does Everyone Recommend?

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

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

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

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

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

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

Unfortunately, this is where things can also get confusing.

Is Collagen a Good Protein Powder For the AIP?

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

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

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

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

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

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

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

What Collagen Brand Do You Recommend?

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

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

aiprecipecollection.com - SAVE 10% off EVERY brand, EVERY day! Stackable on Volume Discounts!Perfect Supplements carries a fantastic line up of products, including Grass-Fed and Pasture Raised Bovine Collagen and Gelatin, powdered bone broth (LOVE IT!),  liver powder and capsules (these helped me through my worst nutritional crisis), coconut oil and so much more. They also carry a lot of quality supplement brands I personally trust.
Where to buy:  You can shop direct here at Perfect Supplements (Save 10% with code “AIP10”)
Shopping Tip: My coupon is STACKABLE on volume discounts!
 
Vital Proteins is an often brand recommended brand. However, they have a HUGE line up of products now, and a lot of them are not AIP compliant since they’ve started branching out and adding all kings of flavors and products targeting particular health crazes. As always, watch the labels and stick to basic products (unfortunately, they keep adding and changing products so often that I just cna’t keep up with the label reading! If you’re not sure, please feel free to reach out and I’ll do my best to help). Their compliant offerings at the time of writing include Beef Collagen, Marine Collagen, Beef Gelatin, Liver Capsules and their basic Bone Broth Powder which is very convenient and so delicious!
Where to buy:  You can find many of their products on Amazon (be mindful that not all of their products are AIP compliant).
 
Great Lakes Gelatin Co. offers a simple line of quality products – Grass-Fed and Pasture Raised Collagen and Gelatin. They used to offer Porcine (pork) Collagen as well but that seems to have disappeared recently. A WARNING about shopping this brand – the name of the company has the word “gelatin” in it, so you’ll need to watch you choose the right product – the green package is collagen and the orange package is gelatin.
Where to buy:  This brand is pretty readily available in health food stores, quality grocers, in my Amazon storefronts (USA, Canada & UK).
 
Be sure to check out my AIP Amazon Storefronts for more brands … occasionally I am adding more options that may be more economical

AIP Protein Powder!

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

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

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

What About Plant Based Protein Powder?

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

What’s The Difference Between Collagen & Gelatin?

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

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

Take Me To The Recipes!

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

,

Gelatin vs. Collagen

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

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

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

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

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

What’s The Difference Between Collagen & Gelatin?

Gelatin = gels
Collagen = dissolves

The more scientific explanation is this:

Collagen vs Gelatin:

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

Now, back to the easy stuff ….

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

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

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

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

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

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

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

Are There Any Substitutes?

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

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

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

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

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

What About Bone Broth?

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

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

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

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

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

What Brand Do You Recommend?

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

Take Me To The Recipes!

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

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

,

Where Should You Start Your AIP Healing Journey?

Read more

Substitutions in AIP Cooking & Baking

Substitutions in AIP Cooking & Baking Can Be Tricky …
Caution is Required!

Can I substitute this for that, or that for this? This is probably one of the most frequently asked questions I get from folks that either can’t find ingredients or have allergies or sensitivities.

In traditional cooking and baking substitutions can be pretty straightforward and usually a minor tweak here and there to a recipe won’t cause a problem … HOWEVER, this is the AIP and many of the ingredients (especially in baking) simply do not react the same way.

Not only are some of the ingredients you’ll run into unfamiliar and difficult to access, they can also be a bit more expensive.  That said, I don’t want you risking your precious supplies when there are better options.

So, what should you do?

If you’re looking to substitute an ingredient in an AIP recipe (e.g. tapioca – arrowroot, plantains – green bananas, cassava flour – tigernut flour, palm shortening, coconut oil, coconut butter, coconut milk, coconut cream… etc… etc…….) I recommend trying to do a little digging in the recipe itself.  To me the authority on each recipe is the recipe creator.  Folks creating AIP recipes do a LOT of trial and error before they settle on their final masterpiece and present it to the world. That said, who better to tell us if a substitution can be made. They want you to recreate their dish with success and experience the same taste and texture that they did – they’re proud of their work and don’t want folks leaving bad reviews about it based on some random substitution gone wrong.

Suggestions:

  1. Try looking at the entire recipe post. Many food bloggers prelude the recipe with a lengthy article about how they came up with the recipe and why they choose the ingredients they did. This will OFTEN give you a clue as to whether substitutions are a good idea.
  2. Read comments that other people have left on the recipe at the bottom of the blog post. OFTEN you will find the answers you seek are there. Sometimes there are a LOT of comments on a recipe, so you can try using the computer search function inside the recipe (ctrl-F brings up the search box) this will help expedite your search.  Simply try entering the ingredient you wish to use .. it might take you directly to the answer you need.
  3. Quantity is another factor to consider.  If the substitution you’re considering involves the main ingredient or a relatively main ingredient of substantial quantity, I typically recommend searching for an alternate instead of considering substitutions. Find a similar recipe that contains ingredients you can use or access.  It may take a little digging, but from experience I’ve found that you’re likely NOT the only one that’s required a substitution and someone’s usually filled the void with a new recipe creation that’s been tried and tested.  Try using the search feature in our Facebook Group where there are literally thousands of recipes posted.
  4. If it’s a matter of not being able to find certain ingredients in your area I would recommend you check out our Food Sourcing page for links to products and online stores that carry AIP items. Barring that you can try Amazon, they are a great resource for unusual items.
  5. It seems that many starting out are sensitive to coconut products, and I get asked a lot about a blanket substitution for coconut milk and coconut aminos since these are quite commonly used in AIP recipes. First let me start by saying that in AIP baking there is no standard substitute for coconut milk – you will need to assess the suitability on a recipe by recipe basis. If you’re simply looking for an alternate AIP milk, you can try making your own tigernut milk, avocado milk or banana milk (recipes for all of these can be found here on my website: Milk Options for the AIP) – but remember – you have to assess the recipe – the properties of each of these AIP milks are different and they will not react or produce the same results as coconut milk. AIP cooking is a little more forgiving, and you can find a couple of recipes to make your own coconut aminos replacement in the Facebook Group. Also, once you’re in the group, you’ll see that I tag a lot of recipes #coconutfree – this will make your life easier and help you find recipes that you don’t need to worry about substitutions.
  6. Once you’ve exhausted all the options above, you could try posting a question on the original recipe – that way the creator of the recipe can advise you directly, or post a question on the recipe you’re having trouble with in our Facebook group.

A Final Note:

Substitutions in AIP BAKING are far more risky than AIP COOKING, so be aware that you may be risking your ingredients to recipe failure if you do decide to make substitutions (especially substitutions of vital binding and starch ingredients). Looking to learn more about things like cassava flour, tapioca and arrowroot starch? Some folks think you can interchange these items, but that’s not always the case – read my dedicated post about that here – Arrowroot vs. Tapioca vs. Cassava.

I personally chatted with Mickey Trescott of Autoimmune Wellness about this subject during a Live Q&A that we did in our Facebook Group – you can watch the Q&A session here if you wish, but the gist of it is this – Recipe creators do their very best to create AIP recipes that are going to taste like the “real deal” – not some strange AIP/Gluten Free knock off – TRUST their EXPERTISE!!

More from Mickey Trescott on Substitutions:

This is taken from Mickey’s Instagram feed – follow Mickey here – she’s awesome!

AIP BAKING SUBSTITUTIONS // Have you left a comment on my baking recipes saying “I can’t tolerate X do you have any recommendations?” or “Will this recipe work with X instead of Z?” You may have been disappointed in my answer (usually something along the lines of a simple “no, sorry”). Nothing makes a recipe developer more frustrated to hear feedback that a recipe didn’t work only to hear that substitutions were made or they didn’t follow the directions.

Today, I’m going to explain…

1. When I develop an AIP treat recipe my #1 goal is to come up with something that is palatable enough to serve to your non-AIP friends and family. I test my recipes carefully to make sure they TASTE GOOD. I choose ingredients based on how they perform – I’m looking for the right texture and ease of repeatable success in YOUR kitchen.
2. Specialty ingredients are EXPENSIVE and FUSSY. I don’t want you to waste time and money on bad results. There are no perfect 1 to 1 swaps of these baking ingredients – each one is unique, and I do not spend time discovering what type of disaster you are going to end up with if you use coconut instead of arrowroot (I can tell you right now though, it isn’t going to work).
3. I understand that certain AIP baking ingredients (hello cassava and coconut) are not tolerable to a lot of folks in our community. My recommendation is NOT to try and adapt AIP recipes to fit your additional restrictions – look for recipes that are specifically written without those things. You’ll find cassava-free, coconut-free, and added sweetener-free dessert recipes in all of my books and in the @autoimmunepaleo blog archives. Go find them!
While I don’t advise eating them on a regular basis, a yummy AIP treat recipe can be a fun indulgence or a way to celebrate with friends or family. Do yourself a favor and set yourself up for success by selecting a recipe that calls for ingredients you tolerate and using tools you have on hand.

 

 

,

AIP – Beyond Food

As you probably know by now, the Autoimmune Protocol is about far more than food. While diet plays a powerful part, long-term healing on the AIP requires a broader, more holistic approach.

To be truly support your journey to autoimmune wellness, it’s important to look beyond what’s on your plate and consider lifestyle factors that influence immune function, gut health, and hormone balance. Things like sleep, stress, movement, connection, time in nature, and making room for rest, relaxation and enjoyment play a much bigger role than most people expect — and they can either support your healing… or quietly hold it back.

If you’re newer to this concept, you may find it helpful to read The New Autoimmune Protocol, which expands on the lifestyle foundations that go hand-in-hand with the dietary side of AIP and explains why they matter so much.

Below are a few additional resources that build on these ideas and can help you put the “beyond food” pieces of the AIP into practice in a way that feels realistic and sustainable.

Sleep

This is HUGE! Are you getting enough? What’s right for one might not be enough for another.

Did you know that not getting enough sleep causes inflammation and increased susceptibility to infection – even in healthy people! Studies show that one night of poor sleep causes higher insulin resistance than six months of bad diet! In fact, scientific studies show that sleep may be even more important for our health than diet! Now, if that’s not enough to make you take a serious look at your sleep routine, I don’t know what is! Check out my expanded post on Sleep Struggles – Click Here.

It’s recommended that we get to bed by 10 pm for optimal rest and recovery, and that we get 7 to 10 hours of sleep per night (for autoimmune sufferers it might be 9-10 hours or even 12 hours every night to heal).

Stress Management

Did you know that chronic stress can affect your immune system, sleep, digestion and many other aspects of your health? Without getting into a bunch of science about cortisol, adrenaline, hormones and more (I’ll leave that to the experts), simply know that prolonged stress puts your body under pressure and can make it harder for your body to maintain its normal balance.

Finding effective ways to reduce and manage stress is imperative for our healing journeys. It’s been one of my biggest challenges, and I still need regular reminders! It’s essential for maintaining healthy immune function, good sleep and overall well-being. Each of us will need to find effective ways to deal with our individual stressors. For some, it may be as simple as learning to slow down, scheduling deep breathing exercises and meditation, or making time for healthy self-care activities like yoga or gentle exercise. For others, more may be involved, and you may need to seek the support and guidance of a professional to help deal with past or present trauma, personality traits or difficult situations.

And remember, stress isn’t always psychological. Lack of sleep, physical exertion, environmental factors and the everyday demands of life can all contribute to your overall stress load. Sometimes managing stress means looking at the bigger picture and finding ways to balance the demands on your body with adequate time for recovery.

For some it may be as simple as learning to slow down, scheduling deep breathing exercises and meditation, healthy self-care activities like yoga or gentle autoimmune safe exercise (see below). For others, more may be involved and you may need to seek the support an guidance of a professional to help deal with past or present traumas, personality traits or difficult situations. 

Activity

We all know that movement is good for our health, but what should you do when you’re faced with chronic illness and you often don’t have the energy to do much more than get out of bed in the morning?

Not surprising then that the most commonly avoided part of the autoimmune protocol is exercise.

There are lots of ways to incorporate light activity into your day. For some it might be just a reminder by way of a timer on your phone to get up and stretch or move around a little. Short walks, yoga, rebounding and stretching might be as much as you can achieve, while others may feel they’re capable of more but are unsure of how to approach an exercise program safely so they don’t face setbacks.

Nature

Getting outside and spending time in nature can be another simple way to support your overall well-being. And you don’t need to live beside a forest or spend hours hiking to enjoy it. A walk through a local park, sitting in your backyard, gardening or simply spending a little time outdoors can all give you an opportunity to step away from the demands of everyday life.

I’ve also written about forest bathing, a practice that involves slowing down and immersing yourself in nature using your senses rather than treating your time outdoors as another workout. Read more about Forest Bathing here.

Play & Relaxation

When you’re focused on getting your health back on track, it’s easy for wellness to become another job. But making time for things you enjoy is important too.

Laugh. Spend time with people you love. Read a book, listen to music, work on a hobby, get creative, watch something that makes you smile or simply give yourself permission to do something just because you enjoy it.

These things may not look like traditional “health habits,” but taking regular breaks from the stresses of everyday life and making room for fun and relaxation are part of taking care of yourself too. Your life can’t be all elimination diets, supplements and symptom tracking!

AIP Resources

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

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

#2 Start Here – Beginner Resources

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

Helpful Resources for AIP Beginners

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

1. Food Lists

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

2. Mental Preparation for AIP Beginners

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

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

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

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

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

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

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

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

3. Keep It Simple

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

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

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

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

4. Kitchen Tools

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

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

5. The Best AIP Meal Planning App

Stay motivated and on track with “Real Plans,” the meal planning app designed specifically for AIP. Learn more in my review or sign up directly. Subscribers to my AIP Recipe Collection Newsletter receive 30% off! Sign up for that here.

6. Motivation to Get Started

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

7. Motivation to Keep Going

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

8. Digging Deeper

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

#3 Start Here – Digging Deeper & Troubleshooting

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.

Start Here Part 3: Digging Deeper & Troubleshooting

Unfortunately, there may come a time when you feel it’s one step forward and two steps back. When that happens, it can help to dig a little deeper into the do’s and don’ts and start some troubleshooting.

I’m going to get on my soapbox here for a moment here,
so brace yourselves!

1. Tracking

Proper tracking is essential to know what’s working and what isn’t. By tracking, I mean everything you consume, your daily activities (work, sleep, exercise, relaxation, self-care), stress levels, reactions to foods and supplements, medications, and more. Reactions can be subtle — things like itching, skin problems, dizziness, congestion, or pain.

I call this type of tracking a food/mood/poop journal. Yes, it’s a real thing! Even if you’re not ready to start a full journal yet, here’s why it’s so important:

  • Reactions can be delayed: Effects of foods, supplements, or medications may show up up to 72 hours later. Without tracking, you won’t remember the details.
  • Weight can be informative: While AIP isn’t about weight loss, weighing yourself daily can help detect subtle inflammation and pinpoint triggers.
  • No fancy tools needed: I used a simple Excel spreadsheet stored in the cloud — easy to update and searchable, so I could quickly review patterns.

2. Give it an Honest Shot

It’s only by truly giving the Autoimmune Protocol your full attention that you’ll know what’s really working.

  • The Elimination Stage is a minimum of 30 days, but some don’t see noticeable improvement unit the 60–90 day point.
  • Slow and steady wins the AIP race. Don’t expect miracles! You didn’t get sick overnight, so you won’t get better overnight.
  • If you’ve given it an honest shot and aren’t seeing improvement, it may be time to troubleshoot underlying issues with professional help. It’s important that you do this, rather than starting to eliminate more foods from your diet.

Check out my post on Finding Your Root Cause for guidance on identifying what might be holding back your progress.

3. Did You Really Follow the Protocol?

Before troubleshooting, ask yourself: did you truly follow the protocol correctly?

  • If you haven’t yet explored Mickey Trescott’s resources, now is the time. Her books are our gold standard starting point, and cover everything from transitions through elimination and reintroduction stages, and troubleshooting. 
  • Grab a copy from my AIP Amazon Storefronts — USA / Canada /UK

If you’re ready to troubleshoot, keep reading.

4. Progress & Patience

Sometimes people experience what’s called a “healing crisis” — where symptoms temporarily flare when the begin the elimination phase.

If you’re feeling worse than before you began, you may be scared or want to give up. I suggest considering these resources:

5. Troubleshooting

The best article I’ve found on troubleshooting the AIP is by Mickey Trescott of Autoimmune Wellness: Troubleshooting the Autoimmune Protocol — A Guide. She explains:

  • When to troubleshoot (and when not to)
  • First steps to investigate
  • Three key areas to explore
  • Her personal experience troubleshooting AIP

6. Professional Help

If you’ve gone through the above steps and still can’t pinpoint the problem, I highly recommend consulting a Functional Medicine Practitioner or Certified AIP Health Coach.

Without addressing underlying issues, the AIP can feel like “putting a band-aid on a battleship.”

Find professional support here, including a list of Paleo-Friendly Autoimmune Specialist MDs.

—-

NOTE: As with any significant dietary change, you should only undertake the AIP under the guidance of a trained nutritional coach or physician.