Spices on the Autoimmune Protocol
July 26, 2012 in FAQ, The WHYs of the AIP
Seeds are restricted on the Autoimmune Protocol due to their ability to increase inflammation (they typically contain some lectins, phytic acid and have a high omega-6 content). Nightshades are restricted on the Autoimmune Protocol due to their high saponin content (which can increase gut permeability and act as an adjuvant, exaggerating immune responses). Spices from the nightshade family (mainly peppers) also contain capsaicin (one of the chemicals that give them heat), which is a gut irritant. When it comes to spices, figuring out which ones are safe can be tricky. Many spices come from the seeds of plants and some are even from the nightshade family. And what about the spices that come from the fruit or berry of a plant, are they safe?
I have divided spices into several categories (if I’ve missed any, please leave a comment below!). Herbs and other spices derived from the leaves of fragrant plants are safe to use in your cooking, as are any spices derived from non-reproductive plant parts. Spices derived from berries and fruits of plants get the “proceed with caution” label. This is because these typically contain more seed than fruit and you are still consuming the ground seed. I advise leaving these spices out of your diet at first and them adding the back in to see if they make a difference (some people report having an intolerance to pepper, for example, so be careful). Seed spices should be avoided at first as well. Depending on your individual autoimmune challenges, some people tolerate the very small doses of seed-based spices typically used in cooking (I do, as long as they aren’t chili pepper spices). Again, try and avoid them initially and reintroduce slowly and cautiously. Spices from the nightshade family cause problems for most people with autoimmune disease. Don’t reintroduce these until you are ready to reintroduce all nightshades (and I would start with eggplants and bell peppers before trying chili peppers).
Safe Spices (Leaves, Flowers, Roots, Barks)
- Balm (lemon balm) Leaf of Melissa officinalis L.
- Basil Leaves (Sweet) Leaf of Ocimum basilicum
- Bay Leaves (Laurel Leaves) Leaf of Laurus nobilis
- Chamomile Flower of Anthemisnobilis L. or Matricaria chamomilla L.
- Chervil Leaf of Anthriscus cerefolium
- Chives Leaf of Allium schoenoprasum
- Cilantro (Coriander Leaf) Leaf of Coriandrum sativum
- Cinnamon/Cassia Bark of Cinnamomum spp.
- Cloves Bud of Syzygium aromaticum
- Dill Weed Leaf of Anethum graveolens/Anethum sowa
- Garlic Bulb of Allium sativum
- Ginger Root of Zingiber officinale
- Horseradish Root of Armoracialapathfolia Gilib. *(Read ingredients list for horseradish sauce!)
- Lavender Flower of Lavandula officinalis Chaix.
- Mace Aril of Myristica fragrans
- Marjoram Leaves Leaf of Majorana hortensis Moench
- Onion Powder Bulb of Allium cepa
- Oregano Leaves Leaf of Origanum vulgare/Lippia spp.
- Parsley Leaf of Petroselinum crispum
- Peppermint Leaf of Mentha piperita
- Rosemary Leaf of Rosmarinusofficinalis
- Saffron Stigma of Crocus sativus
- Sage Leaf of Salvia officinalis/Salvia triloba
- Salt Mineral
- Savory Leaves Leaf of Satureia montana/Satureia hortensis
- Spearmint Leaf of Menthaspicata
- Tarragon Leaf of Artemisia dracunculus
- Thyme Leaf of Thymus vulgaris/Thymus serpyllum/Thymus satureioides
- Turmeric Root of Curcuma longa
Be Cautious (Berries and Fruit)
- Allspice Berry of Pimenta officinalis
- Star Anise Fruit of Illicium verum Hook
- Caraway Fruit or Carum carvi Maton.
- Cardamom Fruit of Elettariacardamomum
- Juniper Berry of Juniperus communis
- Black Pepper Berry of Piper nigrum
- White Pepper Berry of Piper nigrum
- Green Peppercorns Berry of Piper nigrum
- Pink Peppercorns Berry of Schinus terebinthifolius
- Vanilla Bean Fruit of Vanilla planifolia/Vanilla tahitensisMoore
Avoid (Seeds)
- Anise Seed Seedof Pimpinella anisum
- Annatto Seed Seed of Bixa orellana
- Black Caraway (Russian Caraway, Black Cumin) Seed of Nigella sativa
- Celery Seed Seedof Apium graveolens
- Coriander Seed Seed ofCoriandrum sativum
- Cumin Seed Seed of Cuminum cyminum
- Dill Seed Seed of Anethum graveolens/Anethum sowa
- Fennel Seed Seedof Foeniculum vulgare
- Fenugreek Seed of Trigonellafoenum-graecum
- Mustard Seed Seed of Brassica juncea/B. hirta/B. nigra
- Nutmeg Seed of Myristica fragrans
- Poppy Seed Seedof Papaver somniferum
- Sesame Seed Seed of Sesamum indicum
Avoid (Nightshades)
- Capsicums Seed of Capsicum spp.
- Cayenne Fruit of Capsicum annuum
- Chili Pepper Flakes Many Varieties, fruit of Capsicum genus
- Chili Powder Blend of fruit of Capsicum genus
- Curry A spice mixture typically containing coriander, cumin, fenugreek, and red pepper.
- Paprika Fruit of Capsicum spp.
- Red Pepper Fruit of Capsicum
Some Common Spice Blends–In general, I recommend against using any spice blends because often the ingredients list doesn’t actually tell you everything that’s in it (why is it okay to label “spices” or “natural flavors” on the labels of these?!). But, here are some common spice blends you might have in your kitchen with components to worry about:
- Curry Powder A spice mixture typically containing coriander, cumin, fenugreek, and red pepper.
- Chinese 5-Spice Contains Star Anise, Peppercorns, and Fennel Seed
- Garam Masala Contains peppercorns, cumin seeds and cardamom pods
- Poultry Seasoning Often contains pepper, nutmeg
- Steak Seasoning Usually contains pepper, chili, cumin, and cayenne
I hope this list helps you as you embark on the Autoimmune Protocol. I know that this can be very overwhelming and feel overly restrictive. Keep in mind the restrictions you already live with as you accommodate your disease and think about how great it would be to put your autoimmune disease into full remission. And, note that the largest category of spices above are the safe spices and there are lots of wonderful meals that you can cook with those!
Hey, great post, I had a similar problem in that we went AI Paleo and ditched peppers and then realised I was using all kinds spices with chill in them. In the most recent Loren Cordain book (the paleo answer) he details the different amounts of the active ingredients and the spices are way more problematic than say red bell peppers so I intend a reintroduction of those to see if I tolerate bell peppers and will work up the scale to spices.
That said, I know chilli powder is not working out for me as I had some kimchi with my dinner after some strict spice exclusion and my psoriasis went crazy and has been flared for a few days (which sucks, but now I know).
Anyhow, I detailed our experiences and made a list of some safe spices along with some spice mixes that are working out for us here:
http://www.primod.co.uk/food/chilli-free-spices-and-seasonings-leaky-gut/
Another great post though.
thanks this helped a lot!
This was so helpful! I’ve been eating 99% clean, and the last week has had no mistakes for me according to the strict protocol, yet I’m having a flare up. But I ate chicken loaded with cumin and all-spice (such a yummy recipe from Clothes that Make the Girl: Best Chicken Ever). It is indeed a yummy recipe, but DANG! I don’t think I can eat it anymore with those spices. At least now my flare-up makes sense. I had no idea there these many spices to watch out for. Thanks for the info!
I stay away from anything starchy for my AI arthritis ankylosing spondylitis so I’ve always avoided ginger and turmeric – 2 spices known for their anti-inflammatory properties. Wondering your thoughts on this.
Nice to have a list. I’m always saying ” I guess it’s alright, I dunno” when my husband spices food for the smoker.
Thanks
I have Ankylosing Spondylitis too. I thought ginger and turmeric were good anti-inflammatories, and didn’t know they were considered starchy.
Hey Marni, small, painful world:) they are great anti-inflammatories but they are roots which are starchy. I have never done an iodine test on them (I abandoned that early in my no starch attempts). But a lot of folks say that the anti-inflammation property outweighs the starch part when it comes to AS. I haven’t been willing to test that theory.
Not all starchy vegetables are blacklisted with the autoimmune protocol. I generally go by the SCD and GAPS diets analysis of starchy vegetables (basically, longer denser starches are not good like sweet potatoes but shorter, less dense starches are okay like pumpkin). Both diets consider turmeric and ginger to be okay. They also aren’t high FODMAP, which is the other consideration with digestive symptoms. I personally consume ALOT of ginger and it seems to really help me. So, I think they are a go.
thank you. this is very, very helpful! ~Susan
I am so glad you wrote this. I have been wondering alot about it. I am so bummed to see curry on the avoid list, as I love it, but at least now I can watch out for it.
[...] Seeds (including cocoa, coffee and seed-based spices) [...]
[...] 1/4 tsp red pepper flakes (*autoimmune issues? Leave out the red pepper, it’s a member of the nightshade family.) [...]
Thank you! I’m glad that cloves are in! I learned that annatto is a seed! I’m okay with eliminating the “cautious” list except for the vanilla. I know Juniper bothers me; but I hate that because a friend makes some killer venison stew using Juniper berries
I’m planning on making my own spice blends from the “good” list. What’s your take on licorice and stevia? Also, I caught the tail end of conversations on TPV about green tea and mint. What are the concerns there?
I don’t like stevia because it has a hormone structure. I’m still unsure about licorice. It’s supposed to be very good for protecting the lining of the gut, but I’m not sure why it tastes so sweet. Mint is okay, but I was saying that it can relax the upper gastroesophageal sphincter, which isn’t good for nausea. Green tea has caffeine and also a couple of other stimulants, which might not be the best for people with cortisol issues, but otherwise is fine.
Thank you! I suppose decaf green tea still has other stimulants.
Yes, as far as I understand it.
[...] Spices on Autoimmune protocol. [...]
[...] on which spices are [...]
[...] The spices used below are not all AIP spices. Nutmeg is a seed spice, so make these for the strictest version of the AIP, substitute mace for [...]
Is sesame oil ok for the AIP (since it comes from seeds)?
Usually it’s the proteins and fibers in nuts and seeds that are the problem, so nut and seed oils in many cases will be okay (trace proteins will be a problem for anyone with sensitivities). Sesame oil is high in omega-6 and sesame is a common gluten cross-reactor, so I would definitely avoid it at first and then try reintroduction.
I’m a bit late to this post, but am looking to begin AIP at the start of the New Year. A quick question related to off-limit (for now – at least that’s what I’m telling myself to compartmentalize this massive undertaking *smile*) seeds spices. Would those same spices in ground form, e.g. cumin seeds (no), ground cumin (yes?) be acceptable or is the rationale to omit everything during the 30 day period then re-introduce?
Ground seeds are more likely to be problematic than whole seeds. Sensitivity to seeds seems very individual. The warmer spices like cumin, coriander, and pepper seem more likely to cause someone problems. I think it depends on how severe your symptoms are and how willing you are to drag out playing with the autoimmune protocol. The cleanest version of the AIP would be to limit seed based spices first and then start reintroducing.
Thank you for the timely response. I guess I shouldn’t think of this endeavor as boiling the ocean in one fell swoop, but rather boiling it in manageable 30 day chunks.
Thank you again and I look forward to uncovering additional nuggets from your site (I’ve been scouring it for the past two days in an attempt to set myself up for success come Jan 1).
You can even approach it in two week chunks. When dealing with autoimmune disease, it’s not so much like a Whole30 as it is about tinkering until you find what works. It’s just easier to remove everything that might be a problem and then add things back in slowly.
Thank you, Thank you. Like you, I’ve had to resort to trial an error over the years to relieve auto immune symptoms. I am on a pretty limited diet already, but I’ve been able to tolerate most of this list, except nightshades and annato. Now that my symptoms have returned, your list can help with the process of elimination.
Hello
This is awesome thank you 
I was wondering about lemongrass and lime leaves? are these ok?
Yes, they are.
help! i had started some fermented stuff before I realized i needed the autoimmune option…I used a couple T of whey and some mustard seeds in one mix, caraway seeds in another, will that be a problem? thanks
I hate to be so flaky with my answer, but maybe and maybe not. A lot of people can handle seeds, although seeds that have some heat like mustard and pepper tend to be more problematic. That being said, you could probably eat around them. The whey probably doesn’t have that much protein by the time it’s diluted in a big batch, but there may be some and that might still cause a problem. I’d suggest giving the full AIP at least a few weeks and then trying it and seeing how your body reacts.
What about flax, hemp, and chia seeds?
Question about coriander – is that in the correct list? You’ve got it on the AVOID list here, but it’s one of the ingredients in your garlic beef sausage recipe. Should it be on the maybe list? Thanks!
Aaand I just answered my own question by rereading the sausage post. (Ie, that you are okay with small amounts of seed based spices.) *facepalm*. Sorry!
Most of my recipes are not AIP. And some that labeled AIP have suggested modifications in the text to make them strict AIP.
Over the past six years of trial and error, I first noticed huge reactions to nightshades first, and then to green tea.
I consistently have a systemic response to green tea (lupus flare symptoms). I am wondering if you have heard of sensitivity to green or black tea?
Actually, yes. Green tea has a variety of stimulants (more than just caffeine) which may mess with cortisol which can then stimulate the immune system. It’s also a Th2 cell stimulator, which can cause increased antibody production in some people (depends on exactly which part of the immune system is doing what in your body).
ooh dear no!! I love Matcha green powder!!! I have it every day! Psoriasis, Psoriatic Arthritis = is that Th2 or Th1 ?? Hope my 1 pleasure drink left in my life is ok!! ……. Although because everyones genetics are very different and complex, maybe its ok for some and not for others with P & PsA ?? What do you think?
God! I am SO glad that GARLIC is on the YES list!!! haha I LOVE garlic!!! x