Tag Archive for: FAQ

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Best Bacon for AIP

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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:

  • ButcherBox is a great source for quality meats – watch for their FREE Bacon for life offer that pops up a couple of times a year. Grab the latest subscription box promotion here / or a one-time gift box here (available in the USA only at this time)
  • truLocal carries organic, nitrate and sugar-free bacon in Canada. Check out their latest subscription box offers here.
  • 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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Discussion about fish and 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? What about farmed? 

Why Seafood Matters on the AIP

Seafood is one of the most nutrient-dense foods you can include in your AIP diet. Fish and shellfish provide high-quality protein along with nutrients such as omega-3 fatty acids, vitamin B12, vitamin D, selenium, iodine, zinc and other vitamins and minerals.

Fatty fish such as salmon, sardines and mackerel are particularly good sources of EPA and DHA omega-3 fatty acids. But that doesn’t mean you need to eat only fatty fish—or that more expensive wild-caught seafood is the only healthy choice.

There is a lot of fear and misinformation surrounding seafood, from concerns about farmed fish to worries about mercury. Some of those concerns are worth understanding, but they don’t make seafood a food to avoid. The goal is to choose a variety of seafood that works for your health, your preferences and your budget.

Wild-Caught vs. Farmed Seafood

If you have the choice, should you always buy wild-caught seafood? Not necessarily.

Wild-caught fish can be an excellent choice, but farmed seafood isn’t automatically unhealthy, unsafe, or “dirty.” The nutritional value of farmed fish varies depending on the species and how it is raised, just as the nutritional and environmental qualities of wild-caught fish vary depending on the species and where and how it is caught.

I personally prefer wild-caught when it’s available and fits my budget, but I don’t think you should avoid seafood simply because it is farmed. If farmed fish is what you can afford, eat the fish! Aquaculture now supplies more than half of the seafood produced for human consumption, and both farmed and wild-caught seafood can provide high-quality protein, omega-3 fats, vitamins and minerals.

What about tilapia?

Tilapia gets a particularly bad rap online. You’ll often hear that it is a “dirty” fish or that it shouldn’t be eaten because it is farmed. That’s an oversimplification.

Tilapia is a mild, affordable source of protein and is classified by the FDA as a Best Choice when it comes to mercury exposure.

That doesn’t mean every tilapia operation is identical or that you have to eat it. If you prefer wild-caught fish, can afford it, and have good options available, that’s great. But there’s no reason to consider farmed tilapia automatically off-limits on the AIP.

What about sustainability?

This is where things get a little more complicated. Wild-caught isn’t automatically sustainable, and farmed isn’t automatically unsustainable.

Sustainability depends on the species, where it comes from, and how it was caught or farmed. Some wild fisheries are very well managed, while some fishing practices can have significant impacts on other wildlife and marine habitats. Aquaculture also varies widely, with factors such as feed, disease, escapes, habitat impacts and farming practices affecting its environmental footprint.

If sustainability is important to you, check the source of your seafood rather than assuming “wild” or “farmed” tells you everything you need to know. Seafood Watch is a useful resource for checking specific species and sources and offers recommendations for both wild-caught and farmed seafood.

How Much Seafood Should You Eat?

There isn’t a specific amount of seafood you have to eat to follow the AIP. Rather than worrying about hitting a particular number, aim to include seafood regularly and choose a variety of fish and shellfish.

Fatty fish such as salmon, sardines and mackerel are especially valuable sources of EPA and DHA omega-3 fatty acids, while other fish and shellfish provide a wide range of protein, vitamins and minerals.

As a general benchmark, the Dietary Guidelines for Americans recommend at least 8 ounces of seafood per week for a 2,000-calorie diet. You don’t need to meet that number perfectly to benefit from including seafood in your diet.

Can You Eat Too Much Seafood?

Yes, but it depends on what you’re eating.

Seafood can be an important part of a nutrient-dense AIP diet, but eating large amounts of the same fish, particularly larger, longer-lived predatory fish, can increase your exposure to mercury. Nearly all fish and shellfish contain at least trace amounts of methylmercury, but levels vary considerably between species.

This doesn’t mean you need to avoid seafood. Variety is your friend. Choose different types of fish and shellfish, and favor lower-mercury choices more often. (If you eat seafood frequently, the FDA recommends choosing from its Best Choices list.)

For example, if you eat tuna regularly, vary the type you choose. Canned light tuna (which includes skipjack) is a Best Choice, while albacore (white) and yellowfin tuna are Good Choices. Bigeye tuna is one of the higher-mercury fish on the FDA’s list.

You may have heard that “selenium trumps mercury.” This idea comes from the fact that selenium, a mineral found in many types of seafood, can interact with mercury in the body and may reduce some of mercury’s toxic effects. While this is an interesting and important part of the mercury discussion, it doesn’t mean that selenium makes mercury harmless or that we can ignore the amount of mercury in a particular fish. Selenium is one piece of the picture—not a free pass to eat high-mercury fish without limits.

The bottom line? Don’t be afraid of seafood—but don’t eat the same high-mercury fish every day, either.

Seafood Is a Great Source of Omega-3s

One of the reasons seafood is encouraged on the AIP is its omega-3 content. Fatty fish such as salmon, sardines, herring and mackerel are particularly good sources of the long-chain omega-3 fatty acids EPA and DHA.

While you can get omega-3 fats from other foods, seafood is one of the best dietary sources of EPA and DHA. If your diet is heavy on land-based meats and doesn’t include much seafood, adding fish or shellfish is an easy way to increase your intake of these important fats.

Not into some of these oily fishes you find in a can? Bear with me, I’ll share some recipes to try!

Sea Vegetables: Small Foods, Big Nutrition

Sea vegetables are incredibly nutrient-dense and provide a wide variety of vitamins and minerals, including iodine, calcium, magnesium, iron, potassium, selenium and zinc. They also contain fiber and a number of beneficial plant compounds.

Not all sea vegetables are the same, so I recommend choosing a variety. Some of my favorites include wakame, nori, kombu (kelp), arame and dulse.

One thing to keep in mind is iodine. Sea vegetables can be an excellent source of iodine, but the amount varies considerably between types, with kelp and kombu being particularly high. You don’t need large amounts to benefit from sea vegetables, so variety is a good approach.

I also recommend choosing sea vegetables from reputable sources that test for heavy metals and other contaminants. Hijiki is one seaweed I would avoid, as Health Canada and the Canadian Food Inspection Agency advise against eating it because it can contain significantly higher levels of inorganic arsenic than other seaweeds.

I have some AIP-friendly sea vegetables and other products in my AIP Storefronts on Amazon linked here (scroll to the bottom).

Seafood Can Help Fill Nutritional Gaps

Seafood can be especially valuable for people who don’t eat liver or other organ meats. While organ meats are exceptionally nutrient-dense, seafood provides many important nutrients that can help build a nutrient-dense AIP diet. A varied diet that includes seafood and plenty of vegetables can therefore provide a broad range of nutrients, even if organ meats aren’t part of your diet.

More About Seafood
For a deeper dive (pun intended) into the nutritional benefits of seafood, I recommend Dr. Sarah Ballantyne’s Nutrivore Seafood guide. It covers the nutrients found in fish and shellfish, the benefits of different types of seafood, and includes a wide variety of examples. 

Reliable Seafood Sources:

ButcherBox carries quality, sustainable salmon, scallops and lobster. Grab the latest subscription box promotion here / or a one-time gift box here (available in the USA only at this time).

truLOCAL, locally sourced, frozen seafood is available in Canada – click here.

US Wellness Meats has a variety of options – click here 

AIP Recipe Collections Storefronts on Amazon has some carefully chosen canned fish recommendations and more! – click here.

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
The Truth About Tilapia – Paleo Hacks
Tuna Tracking & Verification Program and  Monterey Bay Seafood Watch – great resources for helping people make better seafood choices for a healthy ocean

aiprecipecollection.com / AIP Recipes

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!

15-Minute Grilled Salmon & Asparagus with Cilantro-Lime Sauce – so 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)

Can the AIP be done as a Vegetarian?

The short answer to the question, “Can I do the AIP as a Vegetarian?” is … NO … but before you throw up your hands and say – “the AIP isn’t for me” – I want you to understand why and a little bit more about the protocol itself.

Trust me, this is not just some off the cuff response from someone that doesn’t love animals! Before I started my AIP journey I had SERIOUSLY considered becoming a vegetarian or pescatarian myself, so I found this information extremely interesting and it helped me make my decision too.

I see a LOT of people join my AIP Recipe Collection Facebook Group who mention they’re struggling trying to find vegetarian recipes for the elimination stage of their AIP journey … well, there’s a actually good reason for that, and you’ve come to the right place to learn why.

Through my AIP research I’ve run across a number of AIP bloggers and experts that USED TO BE vegetarian but found it necessary to incorporate quality grass-fed, grain free meat and wild caught fish in their diets in order to achieve maximum nutrient sufficiency which is required for healing.

Update to the AIP & What It Means for Vegetarians

In January of 2024, the AIP received a bit of an update. The main protocol remains the same, there has just been a new, additional option for the elimination phase that might make vegetarianism during the AIP elimination stage a possibility. For complete details on the “Modified” AIP Elimination Stage, please read more here – ANNOUNCING Modified AIP: A 2024 Update to the Autoimmune Protocol

FAQ:  Can I do the AIP Elimination Stage as a Vegetarian or Vegan?

The Short Answer: “No!” 

The Reason + Good News:  “With Core AIP Elimination we never recommend doing a vegetarian or vegan implementation of that original protocol, simply because it is protein deficient – you cannot meet minimum nutrient needs. But with Modified AIP  I do think that you could do a vegetarian approach … if it’s well planned. And so my recommendation would be to work with someone who understands minimum protein and nutrient needs that can help design an elimination phase that is compliant with a modified AIP. And it’s far better if you’re someone that’s willing to eat some seafood or even some poultry. I’ve worked with a lot of  people who have done Core AIP that way and have been very successful. But now, with Modified AIP, because you can include beans and rice, you have a better chance of meeting nutritional needs, but I would still say it’s still hard, so I would seek professional guidance for trying that.”

Source: The 5th Annual AIP Summit (2024) – “Introducing the New AIP Modified Elimination Phase” (Presentation by Mickey Trescott, M.Sc., FNTP and AIP Certified Coach and Jaime Hartman, M.Ed., NBC-HWC, FNTP and AIP Certified Coach)

More About The Why’s

If you’ve made it this far, I encourage you to learn more about this topic from our friend, Mickey Trescott. Mickey was a vegan at one point in her life and her story is a valuable one for anyone facing this question about managing the AIP as a vegetarian or vegan – Read more about Mickey’s Recovery Journey by clicking here.

Mickey also wrote a fantastic article, called AIP is a Plant-Based Protocol, that helps dispel some of the myths surrounding the AIP. Unfortunately many people think the AIP, being a variation of the Paleo diet, concentrates heavily on the consumption of animal protein … this is not the case. The AIP is actually a plant-based protocol with its focus on nutrient density. I found it interesting to hear Mickey say she eats more vegetables on the AIP than she did as a vegetarian! 

On the topic of eating more veggies, you might enjoy my article – Eat the Rainbow – click here to read about our veggie intake goals on the AIP.

You can learn even more in this in-depth article on the topic by Eileen Baird that compares the nutrition of vegetarians to those on a Paleo or AIP diet and then she offers excellent tips on how to transition to eating meat after being a vegetarian – it’s recognized that this can be a real challenge. Check out the article here – such a great resource. 

And then you can read Mickey’s latest article Transitioning to AIP from a Vegan or Vegetarian Diet.

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What About Supplements?

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Where Do Supplements Fit Into A Healing Diet?

With nutrient density and a balanced diet as the priority of the AIP, you might be confused about whether you should also be taking supplements or not.

I’ve had many people tell me they MUST supplement because they’re cutting eggs and dairy and what ever else out of their diet while on the AIP … but in reality this doesn’t have to be the case!

Nutrivore for AIPIf you’re concerned about a certain deficiency, I encourage you to do a quick Google search (search: “What foods are rich in X…”) to find out what foods are rich in that vitamin/nutrient, or better yet, check out my post – “Eat the Rainbow“ and consider delving into “Guide to Nutrivore” or “Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat” by Dr. Sarah Ballantyne, one of the pioneers of the Autoimmune Protocol. I think you’ll be shocked by how much you can get just from eating the RIGHT fruits, vegetables and proteins!

That said, I’m not saying that supplements are a no-no on the AIP, that’s not the case at all.  Many people may be in nutritional crisis due to their medical condition and they may need to supplement in addition to using the AIP to heal (this was and is the case for me).  Most IMPORTANTLY, always follow the guidelines of your doctor, functional medicine practitioner, AIP coach or nutritional consultant – click here for where to find help.

Don’t miss these articles by Autoimmune Wellness :

5 Reasons You Should Get Your Nutrients from Real Food Before Supplements – learn about affordability, the power of real food over supplements, when supplements make sense and so much more!

Supplements & The AIP – learn how to evaluate supplements, whether you need them and which supplements might be of benefit to you

Hidden Gluten, Grains and Nightshades in Meds and Supplements – this is an important topic to consider if you’re taking supplements or medications on the AIP

AIP Trouble Shooting

Before we head into more on supplementation, I want to offer this one thought … if you feel your AIP elimination diet isn’t working for you, and reintroductions just aren’t going well, resist the urge to eliminate more and more foods. Our goal is to be adding foods back into our diet, not removing more and potentially creating disordered eating. 

If you’ve given the AIP elimination diet a serious go an are struggling, please check out my resource on “Digging Deeper & Trouble Shooting the AIP.” 

What Should I Take?

The “I” in that question is THE most important word … supplements are completely unique to each individual. There is NO one-size fits all approach to supplementation, just like there’s no one-size fits all AIP.

My Favorite Supplement Organizer! Large enough for fish oils and more.

There is NO one regime that works for every person with Hashimoto’s or Graves, no guaranteed standard set of supplements someone should take if they suffer from Chrons, Fibromyalgia, MS, RA, etc., and so on. Resist the urge to be a copycat – unfortunately, it’s not as easy as copying from one person’s regime to your own. This can be especially true with things like probiotics (folks with SIBO and digestive disease have special needs – sometimes you don’t even know what your underlying issues are and that makes it trickier again!), and then there’s B vitamins which can be challenging for folks with methylation / detoxification issues, and don’t get me started about anyone dealing with mold exposure issues – things I thought were safe for me are not … and the list goes on and on and on!

Honestly – save yourself some time and stop wasting money on supplements that might not be right for you! If you’re aimlessly taking supplements, or jumping on the latest fad supplement for belly fat, bloating or autoimmune disease, you might simply be creating really expensive urine! That’s right, you heard me … if the supplements aren’t right for you, or your body isn’t absorbing nutrients efficiently, you could just be flushing them and your hard earned cash down the toilet … literally!

That said, supplementation is really something you should work through with an expert, such as a Functional Medicine Practitioner. Seriously consider this – it could save you money AND months or years on your journey to health.

Where Should I Buy My Supplements?

I just mentioned wasting money, none of us want to do that, but more importantly, you want to be sure you’re getting quality supplements. There’s a lot of hubbub lately about fraudulent supplements being sold online from sources like Amazon, so please, buyer beware! If the price is cheap and it seems to good to be true, it likely is.

Beyond that, supplements are scary confusing! There are so many things to watch for when it comes to nutritional ingredients and quality, never mind all the tricky inactive ingredients that may be hiding in your supplements (did you catch that article link above?)! So if you’re feeling confused, whenever possible, enlist a professional who is knowledgeable about the AIP and your diagnosis to assist you with determining the right supplements and best brands for your personal situation.

aiprecipecollection.com - SAVE 10% off EVERY brand, EVERY day! Stackable on Volume Discounts!While I’m not about to recommend any particular product for anyone’s personal situation (DISCLAIMER: I’m not a doctor), I will point you in the right direction to a trusted company that has been recommended by many autoimmune experts. I have personally used Perfect Supplements desiccated liver and organ capsules, collagen and more. I trust their quality offerings so much that I decided to become an affiliate. You can find them here, and you can save money when you use this link and CODE: “AIP10”  
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(NOTE: Not all products offered by this partner are necessarily AIP – you will still need to do your own research and consult a professional for advice.) 

LOOKING for other options?  Since I know many people are looking for quality supplements at affordable prices, I’ll share one of my favorite shops – iHerb, and you can save 10% as a new customer or 5% as a returning customer with my referral code “HAN855” (NOTE: I still do a lot of research before purchases – you’ll need to evaluate brands and ingredients on everything you choose). One of the best things about shopping for my supplements online is that it allows me to dig in, compare prices, brands and ingredients before buying. I simply can’t do that buying in a physical store – there’s too much pressure!

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Kombucha & Fermented Foods

Are fermented foods allowed on the AIP?

Short answer? Yes — fermented foods are allowed on the Autoimmune Protocol.

Longer answer? It depends on your body, your gut, and your timing.

Fermented foods are often recommended as part of an AIP-friendly diet because they can support gut health by introducing beneficial bacteria. When things go well, they’re a wonderful addition to your AIP menu. However, I can tell you from experience that not every “gut healing” food is right for everyone (at least in the beginning).

I’ve seen (and experienced) plenty of situations where ferments caused more trouble than help — especially early on.

When Fermented Foods Can Be a Problem

Fermented foods are supposed to be the bees-knees for adding more of the “good guys” to our gastrointestinal arsenal and strengthening our microbiome. Unfortunately, theyr’e not universally tolerated and there are a few reasons they can backfire:

  • FODMAP content
    Drinks like kombucha contain fermentable carbohydrates (FODMAPs). For people dealing with IBS, SIBO, or other digestive issues, those carbs can trigger bloating, pain, and digestive chaos instead of calm.

  • Wild microbes
    Because fermented foods are unpasteurized, they contain live bacteria and yeasts. That’s usually the point — but in some guts, especially those already out of balance, those microbes can feed opportunistic bacteria rather than crowding them out.

In other words, ferments can be amazing… or they can feel like you invited the wrong guests to the party.

How to Add Fermented Foods on AIP (Without Regret)

If you’re considering adding fermented foods to your AIP diet, go slow — painfully slow.

  • Start with tiny amounts (think a teaspoon, not a serving)
  • Introduce one ferment at a time
  • Track symptoms carefully for a few days
  • Don’t push through reactions hoping your body will “adjust”

If you’re working with a nutritionist or Functional Medicine practitioner, follow their guidance. If not, your symptom journal becomes your best friend.

For many people, simple ferments like sauerkraut or kimchi tend to be easier starting points than kombucha. Fewer variables, fewer surprises.

Still Curious About Fermented Foods on AIP?

Totally fair. Fermented foods raise a lot of questions:

  • Are all fermented foods AIP-compliant?
  • What ingredients should you watch for?
  • Is homemade safer than store-bought?
  • How much is too much?
  • How often should you have them?

You’re not alone if this feels overwhelming — it’s a lot to navigate when your gut already feels like it’s running the show.

Learn More From Trusted AIP Resources

If you want to go deeper, these are solid, evidence-based reads from people who live and breathe autoimmune health:

And if you’re feeling brave enough to try making your own AIP-compliant ferments, hop into our Facebook group and use the search bar. Try terms like “ferment,” “pickle,” “sauerkraut,” or “kombucha” — there’s a treasure trove of real-world experience in there.

Check out one of my favorites – Mom’s Dill Pickles

The Bottom Line

Fermented foods are allowed on AIP.
That doesn’t mean they’re required.
And it definitely doesn’t mean more is better.

Listen to your body, move at your own pace, and remember — healing isn’t a race. It’s more of a very slow, very personal simmer.

Arrowroot vs. Tapioca vs. Cassava

Arrowroot & Tapioca – Why They’re Not The Same

Can I substitute arrowroot flour/starch for tapioca flour/starch?  That’s a VERY frequently asked question.  Unfortunately it’s really not a yes or no answer .. It’s largely dependent upon what you’re cooking or baking, the accompanying ingredients and the quantity the recipe calls for.

The first thing I suggest you consider is my post on Substitutions in AIP Cooking and Baking, this will help explain why it’s rarely a good idea.

Then you can read up on the differences between arrowroot and tapioca in the resources below.

Arrowroot vs. Tapioca Starch: SPICEography Showdown

Arrowroot vs. Tapioca: What’s the Difference?

Tapioca & Cassava & Gari – Why They’re Not The Same

Then there’s the BIG question about whether tapioca flour/starch is the same as cassava flour and can we not just swap these out? And what about the lesser known Gari Flour? The short answer whether they’re interchangeable is a FIRM NO!

Tapioca flour/starch is more processed than cassava flour and the fiber has been removed, so you can NOT use them interchangeably.

Gari on the other hand is the left-over fiber from making tapioca flour/starch and it therefore is all fiber and contains very very little starch. Noteworthy too, Gari is a fermented product, so the flavor is sour.

When it comes to Cassava flour, it’s typically used for baking and you’ve got the Goldie locks scenario going on here – it has to be JUST RIGHT! That means you need to use Cassava flour when it’s called for in baking if you want your baked goods to turn out right! If you try using tapioca flour/starch instead, it’s likely to come out too gooey or very dense. Gari would change things again – the baked goods would be sour and very likely not hold together properly. This too is why you need to ensure you’re buying quality Cassava flour, and if a recipe creator recommends one brand over another – TRUST THEM – they’ve likely dabbled with more than one Cassava Flour brand and want to ensure your cooking or baking produces results when it comes to taste and texture.

You can read more cassava vs. tapioca and debunk some myths about cassava flour at the same time (no it’s not poisonous folks!) – check out the articles below.

Is Cassava Flour Tapioca Flour?

Five Things You Should Know About Cassava Flour

 

 

What About Palm Oil?

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So what’s the deal with palm oil?

  • Is it AIP compliant?  Yes.
  • Is it a controversial ingredient?  Yes.
  • Should we use it?  The answer to that question is up to you.

Since there’s much controversy about palm oil, sustainability and the endangerment of orangutangs in the rain-forests where it’s harvested, you might wonder why there are so many AIP dessert recipes call for it.  With it’s creamy consistency it becomes an obvious substitute for butter .. and sometimes there’s no other alternative.  You’ll find it in recipes for AIP frostings, fudges and other decadent treats, but since these are only to be consumed in moderation you may be able to avoid palm oil all together.

That said, there are some arguments that palm oil is a very nutritious cooking oil option, and that it can be grown and harvested sustainably.  Not wanting to open up a debate however, I’ll simply stick to the facts and you can find some valuable resources below.

As a huge animal lover I will encourage you to consider sustainability when making buying decisions – for suggested brands vist my AIP Amazon Storefronts in the AIP Cooking Fats & Oils section (USA / Canada / UK) and read more below.

 

Palm Oil .. Red Palm Oil .. Coconut Oil .. What’s the difference?

Red Palm Oil Benefits the Heart & Brain But Is It Bad for the Environment?

Nutritional Yeast

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What is Nutritional Yeast? 

Nutritional yeast has a flavor that’s often described as cheesy, nutty, and savory. Just a tablespoon or two can add richness to soups and casseroles, while larger amounts can make dairy-free “cheese” sauces actually taste… well, cheesy. It’s typically sold in flakes or powder, and both blend beautifully into hot foods.

“Nutritional yeast is a food additive made from a single-celled organism, Saccharomyces Cerevisiae, which is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. Because it’s inactive, it doesn’t froth or grow like baking yeast does so it has no leavening ability. Don’t worry; no animals are harmed in this process because yeasts are members of the fungi family, like mushrooms, not animals.” (Source: Fat Free Vegan Kitchen)

AIP Compliant or Not?

Here’s where things tend to get confusing.

Many people ask whether nutritional yeast is AIP compliant because some early gluten-free and autoimmune food lists flagged yeast as a potential gluten cross-reactive food. Naturally, that raised concerns — especially for anyone avoiding gluten for autoimmune reasons.

However, when you dig into the research behind those claims, things get less clear.

The evidence suggesting yeast is a true gluten cross-reactor is limited and inconclusive. As explained by Eileen Laird of Phoenix Helix in her work on gluten cross-reactivity, some studies weren’t able to determine whether immune reactions were caused by yeast itself or by gluten contamination in the tested samples.

“In some cases, it isn’t clear whether the immune response is due to true cross-reactivity or to gluten contamination of the food being tested.”
— What is Gluten Cross-Reactivity?
Eileen Laird, Phoenix Helix

That distinction matters. If the issue is contamination rather than the yeast itself, then the practical concern becomes how the product is made, not whether yeast is inherently problematic.

Because of this uncertainty, most AIP practitioners now take a practical, risk-reduction approach rather than a hard yes/no stance.

Bottom Line

If you choose to use nutritional yeast, make sure it is certified gluten-free and non-fortified.

Gluten-free matters because of potential cross-contamination during manufacturing.

Non-fortified matters because many nutritional yeast products are fortified with synthetic B vitamins and folic acid, and fortified versions are often grown on corn or corn-derived substrates — both of which are generally avoided on the AIP.

Notes From a Trusted Brand

This is why some brands intentionally avoid fortification altogether. Sari Foods explains their reasoning clearly:

“Most nutritional yeast products are fortified with excessive amounts of synthetic vitamins to increase the nutritional count. At Sari Foods Company, we believe that synthetic, man-made vitamins are not only unnecessary , but that they can be harmful and toxic to our bodies, causing nutrients imbalances and forcing our kidneys and liver to work overtime while our bodies struggle to absorb them.”

My Best Advice:

As with everything — whether it’s technically AIP compliant or not — not every food agrees with every person or every condition.

If you’re dealing with issues like Candida or yeast overgrowth, mold exposure, or you simply feel unwell when using nutritional yeast, it’s probably best to skip it. That reaction isn’t uncommon, and it’s your body giving you useful information.

That said, if you’re missing the flavor of cheese and want to experiment, nutritional yeast can be worth a try — carefully.

If you do want to try it, keep it simple:

  • choose gluten-free, unfortified
  • start small
  • don’t stack it with other new foods
  • and listen carefully to how your body responds

If you don’t feel good after using it, that’s your answer — Cheesy flavor is optional. Feeling awful is not.

Where to Buy:

You can find AIP compliant nutritional yeast in my AIP Storefronts on Amazon (click here for the USA / Canada and the UK) – always be sure to check ingredient labels to be sure.

Looking for Recipes?

If you’re looking for recipes that use nutritional yeast for that cheesy flavor — think AIP cheese sauce, queso, or even AIP mac and “cheese” — head over to our Facebook Group and use the Group Search Feature.

Try searching: “nutritional yeast,” “cheese sauce,” “queso,” “mac and cheese,” and yes, even “mozzarella” or “parmesan!”
You’ll find plenty of real-world experimentation and feedback from people walking this path right alongside you.