Tag Archive for: FAQ

Coconut 101

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When you first start out on the AIP it might feel like every recipe contains coconut in one iteration or another. So, what’s the deal? Is it compliant? Is it a nut? Why do so many people seem to be sensitive to it? And what if I’m sensitive to it? To debunk on the confusion on the topic, here’s a little Coconut 101 for you. 

What’s The Deal With Coconut?

First of all, coconut is not a nut, it’s a “drupe,” and it does not seem to have the same reactive properties of tree nuts. That said, however, always check with your doctor or allergist if you have a tree nut allergy.

While coconut has many amazing health benefits and lots of beauty uses, it may not be for everyone. As with all foods and ingredients you consume on the AIP, I highly recommend you keep track of what you consume and any reactions/sensitivities you may experience. It is never advisable to consume anything that you body reacts negatively to, no matter how “healthy” that food may be in general. While I won’t go into the details behind sensitivities to coconut, in general, it contains high amounts of inulin fiber and is considered a food high in FODMAPs – highly fermentable and can cause problems for those with digestive issues or bacterial overgrowth.

If you experience coconut sensitivity, it can also sometimes be an issue of overconsumption (too much over time or too much of one thing at one time – I’ve experienced this with coconut milk). It also may be a case of being sensitive to one product and not another – for example some react to coconut milk but not coconut flour or coconut oil or coconut sugar or coconut aminos, etc.. So, be mindful not to completely write off coconut products as they do appear in a lot of recipes. If you are reactive and need to stay away from coconut, don’t despair! While it feels like EVERY recipe on the AIP has coconut in it, that’s simply because your brain is now focusing on something you can’t have. My AIP Recipe Collection Facebook Group at the time of writing this has over 800 coconut free recipes posted and it’s growing every week – click here to join us.

Coconut Ingredients 

Since a LOT of AIP recipes call for a variety of ingredients derived from the mighty coconut, it’s a good idea to familiarize yourself with them and their uses so you don’t get confused along the way – I’ll admit, it can get confusing sometimes!

Below are descriptions of the many coconut products on the market. Note that when you see an ingredient name below showing in green, this is a linked the product online at Amazon.com (USA) to help make things simple for you. If you’re in the USA, Canada or the UK I have separate AIP Shops set up for you on Amazon – everything is categorized and YES – there’s a coconut section – click the appropriate country link to be redirected. You can also find many coconut products in our affiliate shop, Fully Healthy (formerly Shop AIP), and enjoy a 10% savings off your first order with our exclusive group coupon code: AIPRecipe – Click to Shop Here. 

Coconut Milk/Cream

Before we dive into this one, first let me be clear, whenever we’re talking about coconut milk on the AIP it’s to be additive free – water and coconut only as ingredients. That rules out all of the “coconut beverages” you see in the supermarket refrigerator department and even some of the shelf-stable options – most of these “beverages” are full of ingredients you can’t pronounce, gums and emulsifiers.

So, which brand of coconut milk do I recommend?  That has to be one of the biggest questions in the AIP world! The best advice I can give for choosing coconut milk is that it should contain NOTHING but coconut and water – no other additives or ingredients.  BEWARE, while a brand of coconut milk may claim to be “organic” that does not indicate it’s additive free –  it could very well contain emulsifiers like guar gum, xantham gum or other additives which can harm the gut microbiome, which is why these are to be avoided on the autoimmune protocol … so always watch those ingredient lists folks!

While I will try to keep this list of AIP compliant coconut milk and cream up to date, be sure to double check the ingredients before you buy, because sometimes companies change their ingredients. (The links below are for Amazon USA – click the appropriate link here for your area – there are more available than what you see below – USA, Canada or the UK)

COCONUT MILK:

Aroy-D – in the Tetra Pack only! While this one is the MOST recommended by AIP recipe creators, REALLY watch this one – they’ve been suspect for a while and SOME of their products are cropping up that are NOT compliant)
Natural Value
Native Forest
Trader Joe’s
Cha’s is a great one in Canada

COCONUT CREAM:

Aroy-D
Let’s Do Organic
Trader Joe’s
Cha’s is a great one in Canada

COCONUT MILK POWDER:

With all of the additives showing up in coconut milk these days, coconut milk powder may be a better, safer and easier option – watch labels on this one – some are quite simply dehydrated coconut milk while others contain additives. 

Coconut Milk Powder

DIY  COCONUT MILK RECIPES:

Coconut milk is quite simply coconut meat blended with water and strained, so it’s easy to make yourself. DIY coconut milk is also the best way to ensure your coconut milk is compliant, so if you have time, why not give it a try!

Milk Options for the AIP
Creamy Coconut Milk
Homemade Coconut Milk

Cream / Creamed Coconut / Coconut Butter or Manna

Coconut Cream vs. Creamed Coconut – this is one that can be confusing in some recipes. Occasionally recipe creators refer to the ingredient by the wrong term, so be careful and consider the purpose/use in the recipe.

Coconut Cream – This is the fraction from coconut milk that separates out when a can of coconut milk without emulsifiers is allowed to sit still or is refrigerated for a while (TIP – I keep a can of coconut milk in the fridge so that when a recipe calls for coconut cream I have a can at the ready – the cream separates better when cold). The cream rises to the top and separates from the milk. It’s different from coconut butter because it’s been strained and contains no coconut fiber, so it’s not as thick as a butter.

Coconut Butter, Manna, and Cream Concentrate/Creamed Coconut are the same thing and can be used interchangeably. These coconut products are the result of dried coconut meat being ground into a very fine pulp resulting in a buttery texture. It can be used in place of nut butters and is often used in AIP baked goods and icing or frosting.

Penny Pincher Note:  Creamed coconut concentrate is typically less expensive to buy than the butter or manna. The beauty of creamed coconut is that it usually comes in smaller packets and therefore can be easier to use  The small plastic packet is easily warmed in a bowl of water and you massage it to usable consistency (I find coconut butter to be a real pain in the butt to get it mixed properly and it never stays that way – typically it comes in a jar and is solidified – the upper translucent layer being oil and the lower opaque layer being coconut meat – you will need to warm it and mix thoroughly before use. So, don’t be fooled if you get a jar and think it’s just coconut oil – I thought it was when I first bought it because it was in a dark jar and I didn’t know it was separated … silly me!).

This is the brand I use (Grace) – it’s nothing but creamed coconut as the ingredient and it’s easy to find – even in stores like Walmart. If you’re having trouble finding it – try the international foods section – it’s often used in Indian dishes.

You can also make your own, but note that it will never be quite as smooth as a commercially produced option. you will also need to make sure you have a very powerful food processor and keep an eye on it because you could burn out your motor. You can find recipes for DIY Coconut Butter in my AIP Recipe Collection Facebook Group.

Coconut Milk Yogurt/Kefir

Coconut yogurt and kefir are similar in nature – both start with coconut milk and go through a fermentation process – one with probiotics or yogurt starter and the other with kefir starter grains. Coconut kefir is thinner in consistency than yogurt.

At its simplest, coconut yogurt, or coconut milk yogurt, should have basically two ingredients: full fat coconut milk, and active probiotics.  While you may be fortunate enough to find an AIP compliant coconut yogurt on the market, more often than not, you’ll need to make your own (you can find recipes for making your own in the AIP Recipe Collection Facebook Group, but from what I’m told it can be tricky – so TRY THIS fool-proof recipe). Some folks suggest that making your own coconut milk yogurt is most successful if you use a yogurt maker, while others suggest an Instant Pot (most of the latest models have a yogurt setting, so watch for that) – be sure to read the various reviews in the group before you decide which method you feel is best for you. At minimum however, you will require probiotic capsules (be mindful that not all probiotics are suitable for everyone – consult your natural practitioner to ensure you’re using what’s right for you) or a recipe may call for a non-dairy yogurt starter culture.

IMPORTANT NOTE:  As with all things fermented, despite the “super-food” status they’ve been granted, they are NOT for everyone! Those dealing with certain digestive issues, mold implications, SIBO, Candida, etc. may do best to avoid these all together (at least for a time).

Coconut Oil

Coconut oil is the pure fat from the meat of the coconut and comes in several different varieties based on which processing method was used to extract it. The two basic varieties you’ll run into are refined  and virgin – I personally choose virgin (unrefined), as I don’t mind the coco-nutty flavor. If you don’t care for the flavor, you might want to try refined – you can read up on the differences here – Should we choose Virgin or Refined?

Coconut Aminos

Coconut aminos are made from the sap of coconut trees and is the most common replacement for soy sauce in AIP recipes. I use this brand.

Coconut Flakes/Shreds/Chips

Shredded, Flaked, and Chipped coconut are all made from the dried meat of a coconut. You’ll find these ingredients commonly called for in AIP baked goods, granola, to make coconut butter or coconut milk, or simply eaten as a snack or garnish.

Coconut Flour

Coconut flour is commonly used in AIP baking and is simply dried coconut meat that’s been finely ground, still having the fiber intact. The fiber in coconut flour makes if extremely absorbent and in turn it makes baked goods very dry, meaning you really need to stick to AIP baking recipes and not try making untested substitutions.

Coconut Vinegar

Coconut vinegar is made by fermenting coconut water or coconut sap. It has a slightly milder taste than apple cider vinegar and can be used in AIP cooking and things like salad dressings and marinades.

Coconut Water

Coconut water is the liquid, or water, drained out of a fresh, young coconut and it contains carbohydrates and electrolytes, has a low sugar and high nutrient content which makes it a great replacement for sports drinks or just staying hydrated when you’re on the AIP.

Coconut Nectar/Crystals/Sugar

Coconut nectar, crystals and sugar are all natural sweeteners derived from coconuts. Natural or not, sugars are sugars and we need to use these in moderation on our AIP healing journey. You can learn more about natural sweeteners in our dedicated post – click here.

Coconut Oil: Virgin vs. Refined

Does It Matter if We Choose Virgin or Refined Coconut Oil?

I’ve found that some don’t like to use coconut oil in their AIP cooking and baking because it adds “coconut” flavor to their dish.  While I don’t mind it, I know that it could be a factor in some of the things we make.  That said, some prefer refined coconut oil because it’s flavorless.

When I first learned about flavorless coconut oil I immediately rejected it, because what kind of voodoo has to take place to make coconut oil flavorless?  I figured for a certainty that it wouldn’t be AIP compliant and therefore avoided it like the plague.

As it turns out, this is not necessarily the case, but you do need to educate yourself so you are sure to buy only the best products that are indeed AIP compliant.  Read more in the resources below.

Virgin vs. Refined Coconut Oil – 5 Things You Need to Know  – This article is written by Nutiva, a reputable brand (note that their coconut oil with butter flavor is not AIP compliant).

Coconut Oil is AMAZING, But Only If You Buy the Right Kind: Here’s What to Look For – This is a SHORT version that explains the differences

What Type of Coconut Oil is Best? How to Choose a Coconut Oil – This INDEPTH version will tell you EVERYTHING you want to know about coconut oil, which is best and how to use it.

AIP Protein Powder

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What Protein Powder Does Everyone Recommend?

I have a theory about why this question comes up ALL THE TIME … Since so many people struggle to wrap their heads around breakfast on the AIP, they tend to think of smoothies as an easy AIP fallback and then they delve desperately into trying to find a compliant protein powder so they feel full longer or because it’s easier … sound familiar?

I’ll make two points on this:

#1 – AIP breakfasts really need to be more nutrient dense, and most smoothies 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 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   /   Matcha Veggie Energy Smoothie

#2 – It’s VERY difficult if not impossible to find a good, AIP 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. Thankfully there’s finally an amazing option!

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 affiliate shop, Fully Healthy (formerly Shop AIP) – click here (Be sure to use coupon code AIPRecipe for 10% off your first order) – OR – Buy direct from my affiiates at Autoimmune Health & Nutrition and save 10% off every order with coupon code AIP10 – click here to shop.

What Collagen Brand Do You Recommend?

There are several great brands that I’ve personally tried and would recommend. Autoimmune Health & Nutrition carries plain grass-fed collagen and plain protein powder with added veg – not just fun flavors).
 
If you can’t find any of my recommendations near you, 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 Knox – just FYI, it doesn’t make the cut). For those who can’t tolerate beef or pork you might want t 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.
 
Vital Proteins is a brand recommended by Dr. Sarah Ballantyne – so much so that she even partnered with them to come up with a Collagen Veggie Blend. Unfortunately as of August 2020 this product appears to have been discontinued and Dr. Ballantyne is not longer partnering with them.  Vital Proteins has a HUGE line up of products – not all are AIP compliant, but it’s a brand you can trust – just watch the labels and stick to basic products (unfortunately, even the larger canister of beef collagen now has additives that we need to avoid on the AIP – but the smaller canister at present is still clean). Their compliant offerings include Dr. Ballantyne’s Collagen Veggie Blend (if you can find it somewhere), Beef Collagen, Marine Collagen, Beef Gelatin, Liver Capsules and Bone Broth Powder which is very convenient and so delicious!
Where to buy:  You can find many of their products on Amazon (be mindful that not all of their products are AIP compliant).
 
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
 
Bare Bones is another highly recommended brand in the AIP community. Initially their offerings only included shelf-stable bone broth, but they’ve expanded and added grass-feed beef collagen to their line up. Unfortunately, the company has changed many of their broth recipes to include ingredients that are not AIP elimination stage compliant, so you’ll need to wait for some reintroductions before you try most of those – but they are delicious and so handy!
Where to buy:  You can shop direct here at BareBones.com (Be sure to grab a coupon code from our coupons page.)
 
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 and of course at Fully Healthy (formerly Shop AIP). (Be sure to use coupon code AIPRecipe for 10% off your first order – coupons page.)
 
Be sure to check out my AIP Amazon Storefronts for more brands … occasionally I am adding more options that may be more economical
 

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 elimination stage compliant – they typically contain soy or pea protein. If you’ve moved on to reintroductions, 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. Collage – click here.

Take Me To The Recipes!

Looking for ways to incorporate collagen and gelatin into your daily AIP healing journey? Use the search feature in my Facebook Group for recipes like: smoothies, gummies, jello, marshmallows and more. Simply try searching the group for collagen or gelatin – you’ll be surprised what comes up!

AIP on a Budget

Is it possible to do the AIP on a budget?

I won’t lie, it’s a challenge and you have to choose your battles when you’re doing the AIP and trying to stick to a budget.

My number one piece of advice for all things AIP … KEEP IT SIMPLE!

Don’t try to get fancy with complicated AIP Recipes, baking treats and using unfamiliar ingredients.

Since there are already great articles on this topic I won’t reinvent the wheel, but in a nutshell concentrate on simple meat and veggies with a focus on nutrient density. Prioritize (choose organic ingredients for the worst offenders – click here for the EWG dirty dozen and clean fifteen food list), meal plan (check out the best app for that – click here – it’ll help you schedule leftovers and choose recipes using minimal ingredients), batch cook and avoid wasting ingredients by using crafty, delicious recipes.

Want to delve deeper into the topic? Check out the following resources and learn that budgetary restrictions really don’t need to cramp your style on the AIP.

Looking for AIP ingredients?  Visit our Food Sourcing page for reliable AIP shops. Looking to save money? … of course you are! Grab some coupons here!

Great Resources from Autoimmune Wellness

Part I: Three Tips for Eating AIP on a Budget 
Part II: Five More Tips for Eating AIP on a Budget
Part III: Budgeting Tips for the AIP
Accessible AIP: When a Healing Diet Isn’t in Your Budget
AIP is a Plant-Based Protocol
Sourcing AIP Food 101 – Favorite tips for sourcing the highest quality ingredients for the best price
Food Storage Basics – Tips so you don’t waste precious AIP ingredients
PODCAST:  Food Budgeting & Prioritizing

Other Resources

5 Ways to Save Money on the AIP

 

Dining Out on the AIP

Can I Eat Out While I’m On The AIP?

That’s a popular question and one that’s not really easily answered.  During the initial elimination stage of the AIP I’d have to say this is going to be a very big challenge – probably not a risk worth taking in my opinion.

However, as you heal and as you successfully reintroduce foods to your diet this will become a little easier BUT it’s going to take some preparation, and it’s generally not recommended that you involve a restaurant to give a reintroduction a try.

If you’re interested in venturing back out to restaurants while on the AIP diet, it won’t be easy … it takes a lot of understanding, research and communication to ensure you’re getting what you need. Consider some of the following advice from the experts…..

Safely Dining out on AIP or with Food Allergies

5 Tips for Dining Out Paleo Style (includes suggestions for the AIP)

Eating Out When Following Paleo or AIP: Tips, Tricks, Questions to Ask and What To Do If It Goes Wrong!

RESTRICTED: Restaurant Survival Guide for Special Diets

100% Paleo Restaurants – This list of recommended restaurants just keeps growing!

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? 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. You might also want to check out 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.”

Communicate With the Host & Be a Good Guest

Right along with preparation goes communication! If 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 unintentionally “gluten” you or incorporate an ingredient that isn’t idea 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.

It’s always a good idea to bring a dish or two that you know you can eat and that everyone will enjoy. 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.

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. Opting for fresh or cook veggies, meat, salad and fresh fruit are typically good options, but you need to be mindful of seasonings too (see 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. Gluten, refined sugars, soy, eggs and dairy lurk everywhere! 

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 before the big event – you’ll be less likely to be tempted into indulge in something you shouldn’t.

Bring Back-Up

If you know options will 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 premade 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 question comes up a LOT … especially during the holiday season! Because it’s a FAQ, you guessed it, I have a post for that – check it out here.

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 intentionally or by accident. Now is the time to show 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. 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.

You can read more in my FAQ Post – “Glutened?” 

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

More Advice & Tips

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!

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.

15 Tips for a Healthy Holiday Season

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 plan in place for guaranteed success – it’s going to take some trial and error to make the transition, but the good news is that I can share some suggestions!

Shhh … No One Needs to Know!

My top tip – NO ONE NEEDS TO KNOW IT’S AIP! 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 find as soon as you put a label on anything out of the ordinary you will meet with resistance.

I see this with my extended family all the time!  If you tell them something’s gluten free or AIP they simply decline. 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! Just remember, it’s not AIP Food … it’s just food!

Nutrient Density & Food Familiarity

Granted, 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. What we’re talking about here is called “food familiarity,” and there’s actual science behind it (Dr. Ballantyne talks about this in her Therapeutic Approach Masterclass)! 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.

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

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 – 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, and 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 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, so tomatoes are likely not his friend). Your best approach is to ensure mealtime 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

While Dr. Amy Myers’ AIP diet varies slightly from that of Dr. Ballantyne, she offers some good advice in this article that you might want to check out –6  Tips for Getting Your Family on Board With the AIP.I also recommend 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 Autoimmune Nutrition & Families, where Dr. Alison Danby (the doctor that helped me on my road to wellness) speaks with Nutritionist Vanessa Bond about dealing with autoimmune disease and family nutrition – her daughter has a very rare autoimmune condition and 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.

Mark’s Daily Apple – Raising Your Kids on Primal Foods (Plus Mealtime Strategies for Picky Eaters)

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 (plus get a discount).

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 and be sure to check out Paleo On The Go – they even carry an AIP version of Pop Tarts and Pizza Pops! 

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

Refined Sugar, Artificial Sweeteners & Natural Sugars

What are appropriate sweeteners for the AIP?

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

While I’ve already said this numerous times throughout the contents of this site, I’ll say it again, my #1 recommendation will ALWAYS be Dr. Sarah Ballantyne’s The Autoimmune Protocol book, which is the most comprehensive resource for the AIP – what’s allowed and what’s not and why, food lists and more, so grab a copy here – it’s downloadable immediately and it’s something I even keep on my phone so I can search the PDF on the fly if I’m uncertain about an ingredient.

In the meantime though, let’s cover some basics …

Being a refined sugar-free diet, many initially believe they’ll be fine using sweeteners they see promoted in other diets. Unfortunately, this is not the case, as non-nutritive sweeteners like Xylitol, Erythritol, Swerve and even Monk Fruit and Stevia can actually be detrimental to gut health – they increase the permeability of the gut either directly by damaging the cells that form the gut barrier or indirectly, by feeding the wrong kinds of microorganisms which stimulates intestinal inflammation. 

Natural sugars, like nutrient-dense honey and blackstrap molasses are actually superfoods and beneficial to the microbiome! Sweet! (Read More about Molasses Here). But before you do the happy dance there’s a but (there’s always a but) … ALL natural sugars should still only be consumed in moderation. Why? Because whether it’s a nutrient-dense or non-nutritive sweetener, our bodies still recognize all forms of sweeteners as sugar and will react in a similar way. So even if we’re using an AIP friendly sweetener (in tea or cooking or sweet treats) we need to do so in MODERATION!

Great – question answered, but what’s considered “moderation”?  Dr. Sarah Ballantyne’s The Autoimmune Protocol answers that question for us – “…all natural sugars should only be consumed in moderation, keeping intake to less than 10% total calories.” 

Quick List:

I’ll be sweet to you (pun intended) and give you a quick run down of the best options for the AIP:  Honey, Maple Syrup, Unsulphured Black Strap Molasses, Dates, Date Syrup, Coconut Sugar, Maple Sugar and Coconut Nectar (not to be mistaken with the more savory product called Coconut Aminos which also contains coconut nectar).

In all cases – ensure you’re using the REAL DEAL – pure, unadulterated products – 100% natural – no “natural flavors” – organic if possible – unpasteurized where applicable.

Learn More:

If you want to read a few quick articles online about this topic specifically, take a look here. The first two articles are by Dr. Ballantyne and specifically talk about sweeteners and the Paleo diet (of which the AIP is a modified version as you know), but these are still full of great information and detail that applies.

Sugars and Sweetener FAQ
Artificial Sweeteners – Is it Paleo? – Splenda, Erythritol, Stevia and Low Caorie Sweeteners including Monk Fruit
How Does Sugar Fit Into a Healthy Diet?
Where Do Natural Sugars Fit In On A Healing Diet?
The Trouble with Stevia
Stevia is NOT a Good Sweetener for the AIP

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Best Bacon for AIP

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

What Kind of Bacon is Best on the AIP?

When I first started AIP I was a little shocked my how many recipes seemed to call for bacon.  While I’m a bacon lover, finding a fully AIP compliant bacon can be a little tricky, so I often get questions about recommended brands or what to look for on labels.

Tips For Buying AIP Compliant Bacon:

  1. Watch out for nightshades! Some bacon contains nightshades in the form of spices (like pepper and paprika).
  2. Watch out for preservatives and additives! Most brands contain sodium phosphates, sodium erythorbate or sodium ascorbate which we avoid on the AIP.
  3. Nitrates/Nitrites are the reason we worry about our bacon ingredients. Most forms of nitrates/nitrites are basically preservatives and they can be artificial (cured) or natural (in the form of sea salt or celery juice (uncured)). Natural forms of nitrates/nitrites like celery juice are okay.
  4. Antibiotic Free & Humanely Raised! You are what your food eats … so this is important! Most pigs are raised in horrible conditions and eat lots of grain and soy and are injected frequently with growth hormones and antibiotics. Watch your labels for “free-from” and “humanely raised” designations.
  5. Dextrose – Many varieties of bacon add sugar in the form of dextrose – you don’t want that! Brands using honey or maple syrup are a-okay!
  6. What about sugar-cured bacon? It’s important to understand sugar’s role in the curing process so you don’t get confused when reading labels. Sugar’s role in the bacon curing process is to feed beneficial bacteria. In a quality sugar-free, sugar-cured bacon, there’s usually no sugar left by the time it hits your plate and the label will read 0 grams of sugar. So then, if the bacon was cured naturally using sugar, lists 0 grams of sugar and contains no artificial ingredients or spices beyond salt, you’re fine.

IDEALLY you want to find bacon that contains only: pork, water, salt, celery juice and possibly other AIP compliant seasonings (check your food lists if you need to verify ingredients).

Where to Buy AIP Complaint Bacon:

  • USA Residents can order Pork OR Beef AIP compliant bacon from our affiliates US Wellness Meats. (Grab a coupon below)
  • ButcherBox is another source for quality meats – watch for their FREE Bacon for life offer that pops up a couple of times a year. Shop here from the USA only at this time.
  • Paleo On The Go carries AIP compliant pork bacon for those in the USA. Click here to shop. (Grab a coupon below)
  • Amazon in the USA stocks Pederson’s brand and you can find it in my AIP Amazon Storefronts in the “Amazon Grocery” category
  • For my fellow Canadians, I wish there was better news – it’s downright hard to find fully AIP compliant bacon here. I would start with your local WholeFoods – they typically carry quality products and you can find Pederson’s brand at some locations. Another option is to try your local butcher for their own bacon (but you’ll have to ask all of the hard questions about ingredients and processes. The following is a fully save option…

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

The Other Option – Make Your Own!

Yup – believe it or not, it’s quite easy to make your own bacon! There were a few different methods online but one of the AIP bloggers seems to have taken her site down (such a shame, she had so many great recipes), so now we’re down to just a couple at the moment.  Feel free to email me if you have a great AIP compliant DIY Bacon Recipe – I’d love to share it! 

Bacon – Cured Pork Belly (ensure curing salt is compliant and omit pepper unless you’ve reintroduced) – Primal Palate
Homeade Uncured Bacon – The Unskilled Cavewoman

Bacon

Baked Bacon

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes

Take the mess out of bacon prep ... bake it!

Ingredients

  • AIP Compliant Bacon Slices

Instructions

  1. Preheat or Don't Preheat your oven to 400 degrees Fahrenheit (it doesn't really matter - both methods work just fine)
  2. Line a baking tray with parchment paper
  3. Place bacon slices side-by-side on the baking tray
  4. Cook for 18 to 20 minutes or until bacon reaches your desired level of crispness
  5. Remove the tray from the oven and transfer bacon to a paper towel-lined plate
  6. Save the bacon fat in a glass storage container for future use
© AIPRecipeCollection.com

Seafood and the AIP

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How Important is Seafood on the AIP?

Discussion about fish and sustainable seafood often comes up in my AIP Recipe Collection Facebook Group.  What kind of tuna should I use?  Is tilapia okay?  How much should I eat? Is it possible to eat too much seafood? I heard mercury is a concern with seafood, should I avoid it on the AIP? 

Dr. Ballantyne actually addresses these questions it in her 2019 Therapeutic Approach Masterclass (sorry, this program is not currently available), and I was extremely impressed by the simplicity of her answers and advice. I’ll try to do it justice and summarize it succinctly:

  1. Seafood is extremely nutrient dense and the beneficial nutrients FAR outweigh any “risks.”
  2. Farmed or wild-caught? Obviously, wild-caught is preferred (it contains more nutrients and Omega-3’s than farmed), but if farmed is the best you can do, it’s still an excellent, affordable option. She stated that even Tilapia, which is the worst fish for the ratio of Omega-3’s to 6’s, is still better than eating beef when it comes to the nutrients we need to detoxify. It’s also easier on digestion.
  3. Seafood is higher in Omega-3’s than meat like chicken, beef and pork, which are higher in Omega-6’s. Consuming a diet heavily concentrated on meat like chicken, beef and pork actually means you need to add more than the recommended weekly servings of seafood to off-set the Omega ratio … so just eat more seafood!
  4. Recommended Servings – Fish – 3 times per week minimum AND Shellfish – 1-2 times per week minimum AND Sea Vegetables – 1 time per week minimum (think seaweed salad or nori wrapped sushi – read more about the benefits of sea vegetables here ).
  5. Sea Vegetables are not created equally. Dr. Ballantyne does not classify spirulina and chlorella in this class but indicated that we should concentrate on wakami, nori, kambu kelp and arami, typically dried and from sources, and it’s best to choose brands that do heavy metal testing (I’ve collected a few suggestion here).
  6. With nutrient sufficiency being our goal, it’s interesting to know that Dr. Ballantyne admitted consuming the recommended servings of seafood and a diet rich in a diverse variety of vegetables (a pescatarian diet) could be enough to reach nutrient sufficiency WITHOUT ever having to eat the food everyone dreads … LIVER!
  7. Selenium trumps mercury. As long as there is more selenium content in a fish than mercury (which is usually the case – the exception being TOP predators like shark, whale and swordfish) there’s nothing for us to worry about. Additionally, selenium binds mercury and other toxins and helps remove them from your body, so consuming selenium rich seafood plays a very important role in achieving nutrient sufficiency.
  8. Radiation (from Fukishima) in seafood is also a non-issue in Dr. Ballantyne’s opinion unless it’s caught within a 100 mile radius of the Fukishima disaster site. She claims you get more radiation from cross-country air travel than you would from the small amounts of radiation found in the seafood we consume.

Get your guide to becoming a “Nutrivore” – Click Here!

Since I originally wrote this post, Dr. Ballantyne has added the following article on her website:
“The Importance of Fish in our Diet” (click here for a very detailed dive into the topic), 
AND her new website “Nutrivore” provides more research AND nutrient rankings on a variety of seafood options: 
click here to read “Seafood” on her Nutrivore website.

Reliable Seafood Sources:

ButcherBox also carries quality, sustainable salmon, scallops and lobster – click here.
Locally sourced, frozen seafood is available from truLOCAL in Canada – click here.
Frozen Seafood is available from US Wellness Meats – click here for the USA.
Canned and Packaged Seafood is available from our affiliates at Fully Healthy (formerly Shop AIP – click here to shop..

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

Dive Into the Details:

Since I see no reason to re-write well-written and thoroughly researched articles, I’ll simply refer you to a few of the sources I’ve personally found helpful. 
5 Reasons Why Concerns About Mercury in Fish Are Misguided – Dr. Chris Kresser
Does Healthy Sustainable Seafood Exist – Eileen Baird of Phoenix Helix
Farm Raised vs. Wild Caught: Which is Best? – Dr. Amy Myers 
The Truth About Tilapia – Paleo Hacks
Tuna Tracking & Verification Program and  Monterrey Bay Seafood Watch – great resources for helping people make better seafood choices for a healthy ocean

Seafood Recipes:

If you’ve never been a fan of fish or seafood, or you’re intimidated to try cooking it, I want to reassure you that there’s nothing to fear! There are LOTS of amazing fish, seafood and shellfish recipes posted in my searchable AIP Recipe Collection Facebook Group – click here to join.

If you’re not on Facebook, here are a few great recipes to get you started:

Ginger Baked Salmon – My FAVORITE! It’s easiest recipe ever and you’ll have dinner on the table in 20mins! I cook a sheet pan of leafy greens and carrot ribbons or bok choy at the same time (just drizzle with olive oil, sprinkle with salt and powdered ginger)

Lemon-Dill Poached Salmon – Fast and easy

Halibut Coconut Milk Stew with Roasted Squash – I used frozen halibut for this recipe and it was delicious!  (Be sure to use additive-free coconut milk and ensure your fish sauce is compliant – Red Boat is most commonly recommended, or use Coconut Aminos like I did – NOTE: soy sauce is not an option on the AIP)

Tandoori Shrimp and Kale Bowl with Cauliflower Coconut Rice and Raita Sauce – a bit of work, but totally worth the effort!

Lemon Ginger Stir-Fry – Try it with shrimp!

Shrimp Scampi – So simple! Sometimes I get lazy and just cook with olive oil or coconut and salt (if you go the lazy route, salt is very necessary as it helps give that buttery flavor you’re used to with traditional scampi)

No Mayo Tuna Salad – I make this chicken salad recipe with tuna instead

Superfood Sardine Salad – for people who hate sardines! – I love this served on SweetPotato Awesome slices – shop here and get a 10% discount with code: AIPRECIPES

Seafood Paella 

Zucchini Noodles with Baby Scallops and Bacon (Ensure your bacon is compliant – read more about that here)