AIP / Autoimmune Pantry Staples
The autoimmune protocol diet supports the body's self-repair process while minimizing flare-ups. Given the scarcity of information online about the AIP diet, I am sharing AIP-friendly recipes and resources for individuals managing this condition. Below are recommended pantry staples suitable for the AIP diet. I trust this guide will be beneficial to you.
Coconut Products
Those familiar with the AIP diet often consider coconut their savior, given its allowance on the diet. Fortunately, there is a wide selection of coconut-based alternatives for various traditional pantry staples available nowadays.
Coconut Oil & Coconut Butter
If you are following or planning to start an AIP diet and have yet to incorporate coconut oil into your routine, it is recommended to do so now. Coconut oil serves various purposes, both in cooking and skincare. It is a versatile option for mild-t.
Coconut Flour & Coconut Sugar
Coconut flour serves as a valuable substitute for non-AIP compliant flours. However, it presents challenges due to its high absorbency rate. One common mistake is assuming a 1-to-1 substitution ratio, leading to baking difficulties. Proper conversion ratios are readily available online. Similarly, coconut sugar, a low-glycemic sweetener free from added chemicals, aligns well with AIP dietary requirements. Cautious moderation should guide its usage, as with any sweetening agent.
Coconut Milk & Coconut Water
Coconut milk is an excellent milk alternative for smoothies and beverages on the AIP diet. Its creamy texture adds a delicious touch to carob lattes and smoothies made with AIP-friendly ingredients. Additionally, it can be a useful ingredient in various baking recipes. On the other hand, coconut water is a sweet treat that aligns with the AIP protocol's health guidelines. However, due to its high natural sugar content, it should be consumed in moderation.
Coconut Aminos
Coconut aminos serve as an excellent pantry essential for individuals following the AIP diet. They offer a suitable alternative to soy sauce and teriyaki sauce in various recipes, boasting a delightful flavor profile devoid of excessive sodium and sweeteners.
Desiccated Coconut & Other Coconut Products
I've observed a limitation in the variety of textures that can be incorporated into smoothie bowls and other dishes while following the AIP diet. Traditional options like flaxseed, chia seeds, granola, rolled oats, and nuts are off-limits in this diet. As a suitable alternative, desiccated coconut can provide an appealing texture. Unsweetened shredded coconut offers a pleasant subtle sweetness and is versatile enough to be sprinkled atop various dishes. Aside from desiccated coconut, there are additional coconut-based products that can be beneficial on the AIP diet, such as coconut nectar, coconut cheese, coconut flour tortillas, coconut chips, among others.
Avocado Products
Avocado products are plentiful in the current market, benefiting those on an AIP protocol diet. Among them, avocado oil stands out as an excellent cooking oil with a high smoke point. Its mild flavor and versatility make it ideal for various culinary applications, such as in tacos or on sweet potato toast.
Sweet Potatoes
If you follow the AIP diet, sweet potatoes can become a valuable addition to your meals. Exploring various methods of seasoning and preparation can transform your opinion of them, even if you once disliked their natural sweetness. Opting for savory spices or preparing them without any seasoning can help you appreciate their flavor better. Experimenting with different cooking techniques may help you find a way of enjoying sweet potatoes that resonates with your preferences.
Sweet potato toast is becoming popular, even available in grocery stores now. It provides a bread alternative for those looking to diversify their meals without giving up carbs. Sweet potato fries are a tasty addition to any meal or enjoyed as a snack. Personally, I find them even better than regular fries. Another idea is to freeze steamed sweet potatoes for smoothies.
Different Varieties of Sweet Potatoes
There are various types of sweet potatoes. Personally, I enjoy eating all of them, but my top choice is the Japanese sweet potato. To explore more about the diverse varieties and uses of sweet potatoes, consider researching further. Additionally, there are numerous recipes available featuring sweet potatoes, making it a valuable addition to your meals, especially if you have dietary restrictions.
Collagen, Gelatin, and Bone Broth
Collagen and gelatin have become very popular in the health world recently, but these aren't just a fad! Collagen and gelatin help our skin, hair, and nails, and more importantly, they help repair leaky gut. Leaky gut can be responsible for a number of autoimmune disorders, which makes collagen and gelatin very important when on an AIP diet.
Collagen peptides can be easily dissolved in drinks, smoothies, and other foods. Adding this tasteless supplement to your daily routine can do wonders for your body.
Gelatin is another AIP pantry staple. It comes in handy when you need an egg alternative in a recipe. It also can be used to make healthy gummies and other foods needing a gelatin texture.
Bone broth is an investment I highly recommend for those on an AIP diet. It can be used in place of other broths in soups and dishes, but can also be sipped on alone. Having a warm cup of bone broth a day is a good way to support a healthy gut and speed up the body's repair process.
Other Alternatives to Have in Your Pantry
Carob Powder (instead of chocolate)
You probably know by now that chocolate is not accepted on the AIP diet. This can be devastating for chocolate lovers! However, carob powder IS accepted and can be a saving grace. Roasted carob powder can be purchased at health food stores and can substitute chocolate in many recipes. You can also make your own carob bars that taste a lot like chocolate bars!
Yakon Syrup (instead of sugar)
We already mentioned coconut sugar and coconut nectar earlier as alternatives to sugar on the AIP diet. Another good option is Yakon syrup. Yakon syrup is extracted from the yakon plant. It is low-glycemic and has a pleasantly mild sweet taste.
Cassava Flour (instead of wheat or all-purpose flour)
In addition to coconut flour, cassava flour can be a great option as well. It's a little on the pricey side, but can be a good option for those recipes that do not respond well with coconut flour. There are also a lot of cassava flour products on the market now such as cassava tortillas and chips.
Baking Additions
AIP friendly baking powder is good to have on hand since it is definitely needed when baking with ingredients such as coconut flour. Arrowroot and Tapioca starch are also good to have in place of corn starch in recipes. Paleo vanilla is another good flavoring to add to recipes, especially when trying to keep natural sugars to a minimum. Canned pumpkin and banana can also come in handy when baking.
Things to Avoid
There are a number of foods you can't eat on the AIP diet, and you should use the list your doctor or dietitian provided for your particular case of autoimmunity. But I wanted to list a few things that those on stage one of an AIP diet should not eat. I have seen some misleading information on other blogs that list foods that are supposed "AIP-friendly" that actually aren't. These include:
Fermented foods
Fish products
Vinegar
Caffeinated drinks (coffee, matcha, teas)
Nuts & legumes
Seeds of any kind
Nightshades such as potatoes and tomatoes
Corn products
Grains & gluten
Refined sugars or certain alternative/artificial sweeteners
Dairy & Eggs
Alcohol
Notes:
There is a considerable amount of contradictory information about the AIP diet online. Some sources recommend consuming specific fermented foods or fish products, while others claim that yakon syrup and maple syrup are not AIP-friendly. It is advisable to follow the list given to you by your doctor or dietitian. The list mentioned earlier is derived from a naturopathic doctor known to me and is considered quite stringent.
