Spices on the Autoimmune Protocol

July 26, 2012 in Categories: , by

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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)–best to eliminate initially

  • 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!

 

Comments

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. :)

I would love to know how it helped your psoriasis. Mine started flaring when we started paleo for the first time ever, so I am hoping AIP will help.

In the year and a half I’ve been eating AIP, I’ve had two or three patches the size of pennies that clear up within a week or so, whereas before, I had what I call “maps” over big lymph node regions (neck, underarms, lower abdomen) that would last for months.

I’ve had steady patches on one knee and both elbows since I was 13. It wasn’t until recently that I actually had the pain and itchiness of it or it expanding.

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! 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.

Hi I am slowlystarting the AIP protocol and im ok with all the meals and foods but im starting to wonder what to do about breakfast. I am addicted to smoothies so iwas wondering if hemp powder as well as macapowder would be ok

You can view of all of Sarah’s AIP recipes here: http://www.thepaleomom.com/category/recipes/aip-friendly The Paleo Approach cookbook will contain over 100 AIP recipes, you can read more about the book here: http://www.thepaleomom.com/about-the-paleo-mom/the-paleo-approach-cookbook I do know that Sarah often enjoys sausage and vegetables for breakfast. Hemp is not part of the AIP because it is a seed. You may also want to join our new The Paleo Approach Community group on Facebook and ask for support there. The group has over 4,000 members, you can request to join here:
https://www.facebook.com/groups/TPACommunity/ —- Tamar, Sarah’s assistant

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.

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.

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!

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?

I think psoriasis is driven by Th1. Did you continue with the matcha? I was wondering if having matcha would be okay too.

Because it affects everyone differently, it may be best to eliminate it for a while and then reintroduce it to see how it affects you, if you suspect it may be a problem. – Christina, Sarah’s assistant

Hello,

I have Crohn’s diesease and have recently started Paleo and found it was great, no real trouble with my stomach at all, loads of energy etc. The other night made a Chilli and boy the next day did I pay for it. So I looked into autoimmune specific paleo.

My only major question is why no cayenne? I thought it has an extremely high anti inflammatory response?

Yes, it is not included on the AIP. However, it could be that some people can reintroduce it successfully. — Tamar, Sarah’s assistant

For some people probably, for others maybe not. It might even depend on the spice (pepper seems to be a really common problem spice for people, so maybe you can’t get away with it with peppercorns but can with fennel seed for example). I would suggest trying it and seeing if you notice a reaction.

Hi! You have Blac Pepper on the “Be Cautious” list. Do you find that people have issues with it causing flare ups?
Thank you so much for sharing your knowledge!!

Thank you! I was wondering because I broke out after a small meal of carrots, kale, zucchini noodles and a little bit of uncured bacon. Which usually doesn’t cause me problems. However I seasoned it with black pepper… I apologize for my spelling error as well!!

Ah… thanks! Now it makes sense why I’m starting to notice wanting to eat it all the time. I’ve discovered fruit and caffeine don’t work for me and have been wanting a comfort food to play with and celebrate some recent success with since cutting out all fruits/sweets, alcohol and caffeine.

Thanks again this was really helpful! And I know you cater mostly to women here with your blog, and I want to say some of the recommendations have helped me greatly with my health. I’m an O Blood Type Non-Secretor… non-secretors are more prone to autoimmune/inflammatory and immune system challenges. Since I started Paleo over 45 days ago now… not even full AIP… I’m starting to feel better than I’ve ever felt in my life and I’m 33, so that says a lot!

It’s a common sensitivity and a potential gluten cross reactor (although weakly so only a minority of people with gluten intolerance will produce antibodies that also react to yeast), but if you aren’t sensitive, it has some compelling nutritional value. So, if you tolerate it, I think it’s fine.

Is it ok to drink some of these spices if they are in tea? For example, I drink an herbal chai that has peppercorns and cardamom and more. I know these are in the “maybe” list but I was following every part of the AIP except for these seed spices without much relief, so I recently took them out too. I’m just wondering if the tea has to go as well.

Natalie.
I think the question is whether or not you want to follow this?

I’m celebrating 50 days today on the paleo autoimmune protocol. 5o days of no nuts and seeds (except for walnut oil), no nightshades, caffeine, or fruits. I made no fruit to this protocol because of my mood swings and glucose intolerance.

I misspoke. I mean to say I’d been doing the AIP except for the fruit/berry spices mentioned above without relief, and only because I just realized they could be problematic by coming to this page looking for a missing link. It’s not a question of whether I want to be following this. I was under the impression I’d been following a strict AIP for the last year and a half (spending the first several months low FODMAP and taking a GAPS approach to starches). I just didn’t know there was a gray area for fruit and berry spices. The question is whether it’s necessary to let my high quality herbal chai go stale in a cabinet while I remove all forms fruit and berry spices. If it’s a similar case to nut oils in that when steeped, the water would be totally harmless, then there’s no sense in not enjoying my tea.

Someone else! It is so frustrating, I love onions and garlic, but have a painful and gassy immediate response to raw onions, garlic unless dried powder, and red onions even if I only eat something that has touched them. The milder green onion tops, chives, small amounts of sweet onions seem ok. Alliums are not listed on any allergy info, and I frequently forget to ask at restaurants and get disappointed…. red onions are very popular now. This weekend, ordered a salad that had an extensive list of ingredients, so I assumed it was complete (roasted beets, arugula, etc.). After eating several delicious bites, I ran across the tiny chopped red onions that had settled during tossing. I swapped dishes with my husband, but just eating the bites that had been tossed with the onions left me burping for three hours. Soooooo frustrating. I would like to understand the chemistry better. cooking removes the offensive chemical, although I still avoid red onions even if caramelized.
Avoiding pepper would be so difficult. We love peppers and all spicy food. But my daughter is having joint pain and swelling, and we have to investigate a better diet for her.

Hi Sarah:

Writing in to share that I’m celebrating over 60 days now on the AIP without fruits and just started the next upgrade to Ketogenic removing starchy and sweet vegetables like carrots, winter squash and sweet potatoes!

I have to admit I’m pretty impressed with the AIP. I’m definetly noticing changes like clearer skin and I’m starting to get more ripped and turning into a fat burning man. I also feel more grounded and solid… slowly starting to get my brain function back. A man I respect and look up to told me I feel older which is a compliment. Also, feelings I repressed with sweets/fruits is now coming up… so I’m often raw with rage or hurt. Ironically it is stuff with my mother and your the “paleo mom”! (:

Thanks for your offerings. They have helped me and I’m running with it. I’ll follow back up with the paleo community down the road when I’m even better to let people know what works and doesn’t work for rapid cycling bipolar disorder unless my diagnosis changes when I go to see a specialist in 2014.

Happy holidays to you and your family!
Brian

Thank you for this very helpful list! I’m starting an autoimmune protocol Whole30 in the hopes of helping my CFS/ME and the immune system woes I’m experiencing this winter. I’m following the autoimmune menu from Practical Paleo but it’s very useful to have a more comprehensive list as she allows things like mustard and black pepper – if I’m going to do it I want to have the best chance of seeing some improvement.

(I’m eagerly awaiting your book but Amazon UK is taking a long time to make it available!)

Hi Sarah, thank you so much for all your work. I can’t wait to get your beautiful book next week as I want to start the AIP next month (when I have your book). I was wondering if, when on AIP, I can eat chestnuts.

I was so satisfied with the list of spices I could have that I did not really feel deprived of the others, mostly the spicy peppers.

Any word on whether sumac is an AIP friendly seasoning?
P.S. Thank you for creating such a tremendously valuable resource!

Hi, Sarah! I have ankylosing spondylitis, and I’ve heard that a no-starch diet is best for people with AS because of our (supposed) specific gut bacteria that’s problematic. I have been following the AIP religiously for three weeks and don’t feel any pain relief so far. (In fact, I think I’m detoxing based on my symptoms.) Do you ever support a no-starch diet, or should AIP be able to take care of anything?

Thanks,
Amy

No, I don’t support a no starch diet because there are no scientific studies validating it as an approach. Anecdotally, it’s worked for many people, but many others have had increased problems with it (probably due to the stress on the thyroid from being too low carb and because of undergrowth after following it for a long time).

Amy,

I have ankylosing spondylitis too. Were you following the no-starch diet before you started AIP? If you don’t mind saying, what detox symptoms are you having?

I am about a week into AIP after doing the no-starch diet for about a year, and I’m not feeling the best – I’m having lots more pain. I hope it is just detox. I developed adrenal fatigue on the no starch diet and I do feel better on AIP in that regard, with the added starches.

With all the AS no-starch info out there, it’s hard to know what’s best. I don’t feel as alone after reading your comment.

Thanks,
Sarah T.

Hey, Sarah T.! You are definitely not alone. Have you been to the SAA forum? Lots of support there.

I haven’t tried the no-starch diet because I’ve always been leery of it and haven’t seen enough proof to warrant trying it. AIP seems so much more encompassing, nutritionally. Plus, I have other autoimmune diseases I hope to help.

As far as detox goes, I had headaches for about a week after being on AIP a week or so. I’ve had massive sugar cravings and am thirsty a lot. My finger joints are flaring, but I don’t know if that’s related. I’ve had some brain fog. Thankfully, I’ve been sleeping better. Still hoping to just feel better, though I know it can take more than a month for some.

If you ever want to talk outside this site, let me know. I’d be happy to talk/help if I can.

Amy

I didn’t see Mace on your list and was wondering where you would put it. Nutmeg is the actual seed of the tree and mace is the covering of the seed. Is that still technically part of the seed? Or is it part of the fruit? Can you tell I want my mace back?

Are curry leaves oke to use in AIP, I would like to know? And I was wondering if you’re book is going to be published in Dutch, cause that would be much easier for me to read :) but the things im reading here and the things I understand are good, so thank you for this site. The AIP is all new for me, but i would like to try it for my auto immuun disease, cause I already am using biologicals, but they don’t really seem to help me. Greetings from Holland.

The curry leaf is okay on the AIP. But most “curry spice blends” are not AIP because of the individual spices they may contain. — Tamar, Sarah’s assistant

Thank you for this! I am new to paleo, but now that I am really paying attention to what I eat, I’ve noticed how some things really trigger a lot of pain. I just started three days ago, but the first couple of days I noticed most of my pain was gone (or at least not as noticeable). But then last night I made pork chops with broccoli, cauliflower, onions, and mushrooms. After I ate, I was very bloated and started having a lot of chest and arm pain. I normally eat onions and mushrooms, but I was wondering if maybe they weren’t causing my pain. Then I remembered that I put pepper in it, and a lot (new container, didn’t think it would come out so fast lol). So I will be cutting pepper out of my diet completely to see if that helps. I normally don’t even like spices on my food, but I wanted my daughter to like the taste so she would actually eat it. I’m wondering if the onions or mushrooms could still be the culprit or cause any problems. I’ve seen them on “safe” lists for AIP, so I really don’t know if I should cut them out for now or keep trying them.

I’m three weeks into doing a GAPS/AIP combo thing – I have Crohn’s and am just trying to prepare foods that can easily pass through my intestinal strictures and won’t get stuck or cause gas. I’m not having any bloating or pain anymore, which was nearly debilitating before this, so I’m pretty happy with the results so far. Hopefully I’ll be able to bring back some of the starchy vegetables at some point, just…not yet. I’ve eliminated the nightshade vegetables already – which is seriously sad because I love tomatoes and bell peppers so much – but it looks like I’ve also got some editing to do in my spice cabinet.

So on that note, what are your thoughts on the benefits of combining turmeric and black pepper? I’ve read that the pepper makes the turmeric much more bio-available or something. Does the benefit outweigh the consequence? How little pepper could I put on and still activate the turmeric?

Thank you for your insights!!

[…] My version is marinated in lime juice, coconut aminos, garlic, and various spices. If you are following a paleo autoimmune protocol, you can still make this dish but will need to omit the spices depending on your sensitivity and where you are in the reintroduction process. Generally speaking, seed-based spices like cumin are more likely to be tolerated while nightshade derived spices like chili powder and chipotle are more likely to be problematic. For more information, see this post from The Paleo Mom. […]

I can’t seem to find any bacon or all natural meat products that don’t contain fenugreek or celery seed seasoning. Is there a solution to this?

I did the autoimmune protocol last year and went all out with being careful about all spices even from berries and fruit. I had no trouble reintroducing any non-nightshade spices. Since then, I have reintroduced a lot of foods, but then fell off of the paleo bandwagon. I want to start AIP over because I feel like my gut is compromised again, but I was wondering if I had to pull out the spices I was fine with before. I know the answer is probably just pull them all out, but its difficult for my family to remember not to season with pepper along with salt because its so normal.

If you are having symptoms again, you’d get the best results by going back to the full AIP. But if you want to start by including those spices and see how you do before eliminating them, that’s probably fine. – Christina, Sarah’s assistant

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