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!
Paleo Spice Cake with Maple-Cashew Frosting
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.
What about dried curry leaves and curry powder that is made from 100 % pure curry leaves? I see that curry blends are to be avoided due to nightshades, etc but in the pure form, are they okay ? l
I couldn’t find ‘create a comment’, so I decided to just reply here.
I’ve been also using this site- https://healingpsoriasis.wordpress.com/no-foods/
The spices section include some that are on your ‘yes’ list. Specifically: Thyme, Tarragon, Parsley, Basil
Do you know why that could be? Thank you.
Hm, this site does appear to disagree with some of Sarah’s recommendations. Since this website does not include references, it is tough for us to make a comparison between their recommendations and those that are evidence-based (from Sarah’s extensive scientific research and background). Let us know if you stumble upon some research suggesting why those spices are contraindicated for psoriasis. Thanks for the heads up! -Katie, Sarah’s Research Assistant
thanks this helped a lot!
hi, thank you so much for the detailed list. but i am worried you have included salt in the list of safe spices. salt is made up of sodium which is a very strong catalyst of autoimmune diseases. its been told in numerous sources. a search on ‘salt and autoimmune diseases’ and ‘sodium and autoimmune diseases’ on google enlightens all on the subject. i have severe eczema/atopic dermatitis and was a salt lover. but after i quit salt i have seen significant changes in the exacerbation of the symptoms like excessive itching, etc. thank you. i love your website.
Salt is considered safe for use on the Autoimmune Protocol. If you have any specific scientific studies on why salt may not be a good idea for those with autoimmune conditions, please share and I’d be happy to have a look at them. Of course, if you feel better without including salt in your diet then that’s great. But if you’re interested in reading more about what the science says about salt, I recommend you read the post Is Salt Paleo? -Kiersten
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.
Me either, and I wouldn’t think a small amount, like used in a spice, would hurt. I have AS too.
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. 🙂
My naturopath recommended turmeric for my AS as well so I believe it should be ok to consume. My AS was quite well contained. She did recommend Kim chi as well for the condition.
Thank you for all you do, Sarah, you have helped me so much. I recommend your book and cookbook to so many all the time.
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.
I tried this curry blend last week. It’s really good. But the next time I will cut back on the cinnamon to make it more savory.
INGREDIENTS
1 T. granulated garlic
1 T. granulated onion
1 T. turmeric
2 t. cinnamon
1 t. powdered ginger
½ t. ground clove
INSTRUCTIONS
Mix all ingredients together and use in any recipe calling for curry powder. Use this in place of
traditional curry powder, which has coriander seed, cumin seed, cayenne, mustard seed, chili peppers and black pepper
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.
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: https://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: https://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
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?
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
I know its seriously difficult to give up black and green teas. I used to sell organic loose leaf tea. I noticed that I was reacting a lot from it. I thought I would never be happy without it for I drank tea fir breakfast and when I went out with friends. After giving it up for a few months I actaully stopped liking my black tea. I make black tea for my family each morning. So I would steal a sip here and there. Then one day a few months into my ‘gave it up’ stage I took a sip and Nothing. It didn’t excite me anymore. So there is hope. I drink Trader Joe’s Mint Melange Organic Tea for breakfast, lunch, and dinner. It is now very satisfyingly better to me than my lover black tea. Does this give you some hope? Vee
God! I am SO glad that GARLIC is on the YES list!!! haha I LOVE garlic!!! x
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?
Yeah, i though the same. No cayenne? Are you sure?
Thanks for putting this on, really helpful.
Yes, it is not included on the AIP. However, it could be that some people can reintroduce it successfully. — Tamar, Sarah’s assistant
Excellent post! Thank you!
I am planning to make pickles via this method: http://www.instructables.com/id/Probiotic-Rich-Dill-Pickles/#step1
I’m wondering if it is okay to used none AIP spices in the brine if I don’t intend to eat the spices with the pickles, just use them for flavoring. In other words, are the harmful parts in the solids or will they leach out into the brine? Thank you.
I second heathers question- is it ok to use the spices for flavoring if you pick them out and don’t actually eat them?
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!!
Yes, I hear from a lot of people that pepper is problematic for them.
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!!
What about Carob? I don’t see anything about this spice.
It’s okay on the AIP, but just careful because it’s pretty high sugar.
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!
This is such a helpful list! What do you think about nutritional yeast? I use it to create a non-dairy cheese flavor.
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.
Very helpful. Strangely I have a really severe reaction to cinnamon and garlic!
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!)
I always thought that basil was a member of the nightshade family?
Nope.
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.
No, chestnuts are not part of the AIP, but they may be a food that you can re-introduce at some point. You can read more details here: https://www.thePaleomom.com/2012/09/the-whys-behind-the-autoimmune-protocol-nuts-and-seeds.html — Tamar, Sarah’s assistant
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?
Mace is allowed on the AIP. — Tamar, Sarah’s assistant
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.
Are you familiar with FODMAP? You can read more about it here: https://www.thePaleomom.com/2012/08/modifying-Paleo-for-fodmap-intolerance.html Onions are not recommended on for FODMAP and mushrooms are in the “be careful” category. FODMAP is discussed in The Paleo Approach. — Tamar, Sarah’s assistant
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!!
I know this is way late, but there have been studies that demonstrate that the active components of ginger can act the same way pepper does regarding the absorption enhancement of curcumin. And it’s a root!
I’ve never heard of combining these, so I don’t have any recommendations. Sorry!
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?
You may be able to source it online: http://www.grasslandbeef.com/StoreFront.bok?affId=133791 – Christina, Sarah’s assistant
Didn’t see mustard on your
List but assuming its a seed and a no no. Mustard was my main SCD go to condiment
Correct, mustard seed is not AIP. – Christina, Sarah’s assistant
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
Is Celery Salt ok?
No, as it contains celery seed. – Christina, Sarah’s assistant
Ok, thanks!!
I’m wondering about vanilla extract as I’ve seen numerous recipes calling for it. To my understanding; vanilla bean is one of the things to avoid at least initially. Does that mean only the bean itself, or also extract?
Thank you in advance for your time and consideration!
Fruit-based spices are a gray area food you can include or exclude depending on your preference (note that if you include them and don’t see results, they may need to be eliminated). Sarah recommends using the extract only in recipes in which it will be cooked out. – Christina, Sarah’s assistant
Last time I was about to buy ginger tea and the only one I found has black pepper in it (less than 3% – it’s Yogi Tea brand). Is it still okay to drink that ?
If you tolerate black pepper well, that’s fine. But if you don’t see results on the AIP, it would be something to consider eliminating. – Christina, Sarah’s assistant
Thanks for providing this list. I am transitioning off the AIP and had a really hard day and could not for the life of me figure what I had eaten wrong. I checked the ingredients of my Mother’s Milk tea, which I had eliminated on the AIP and had for the first time today, and found that it has fennel, fenugreek and anise. So glad to have figured out the answer in one day.
Are there times when spices can do more good than harm, like using cayenne for parasites? Even if you have a vey leaky gut?
If you are sensitive to a food, you need to avoid that food during healing. – Christina, Sarah’s assistant
Goji berries? They’re a nightshade too and give the most severe reaction to a friend of mine.
How common is a reaction to fruit seeds? (Fruits with seeds that are eaten with the fruit, like berries and figs, I mean.) I see them on several sites listed as safe, but I react to them just the same as any other seed. I’m wondering if I’m an outlier or if the reaction is actually fairly common in severe autoimmune disease.
I have not heard from anyone else that has had to remove seedy fruits like berries from their diet due to the seeds. Sarah considers them “generally” safe. – Christina, Sarah’s assistant
Is epazote (Dysphania ambrosioides) OK to eat in small doses? It seems that it is from the leaf. It is used in Mexican food. http://en.wikipedia.org/wiki/Dysphania_ambrosioides
Herbs are fine as long as they aren’t nightshades (ashwagandha), so I think epazote’s safe. – Christina, Sarah’s assistant
What safe spices do you recommend to replace the hot taste of capsaicin? I really miss it!
Ginger and/or cinnamon. – Christina, Sarah’s assistant
Horseradish, wasabi root, watercress (“peppery”), arugula (“peppery”), red radish, galangal ginger, and possibly clove. Some people even perceive red onion and garlic to have a peppery/spicy flavor. There really is nothing that will equal a habanero… but I believe with a combination of some of these (along with smoked salt or liquid smoke) that some good dehydrated spice seasonings, rubs, and marinades can be made!
Thank you so much for this article. I was recently told to eliminate Nightshades and your page is the only one that includes a list of spices. This will make cooking so much easier for me
Fennel seeds are a no-no on AIP, but what about the plant? I’d love to add fennel to my AIP salsa invention/experiment! 😀
Garlic is listed as something to avoid on the list Johns Hopkins puts out for autoimmune. I have stopped taking that as well as echinacea since seeing the list.
I read about the seeds that should be exluded and I became very glad to find that you do not list mackerel seeds… Does that mean that I can eat mackerel seeds when on the autoimmune diet? Actually I thought that all kind of seeds is a big no no.. But I would love to have mackerel seeds with coconut milk for breakfast.
Haha – the translation went wrong… I meant pumpkin seeds (and not mackerel seeds) 🙂
What should be used in place of black pepper to make turmeric bioavailable?
Just wondering if chia seeds are acceptable here. I am so limited I am hoping I can incorporate these into my diet. Thanks! So much great info, by the way.
I developed an allergy to coriander/cilantro, a few years ago and now carry an epi-pen. Black pepper, makes my face tingle, but I can typically eat red, yellow or orange sweet peppers without a problem. I also can’t have fennel or caraway. Thanks for the list!
I am thinking of making Kimchi, can I have gochugaru? I am guessing no, since it is related to chili powder. Any substitutes?
I am confused what a nightshade is and why is it not good. Also what about the spice cumin I use it a lot in my food and was just wondering. When you talk about seeds Is sunflower seeds ok?
are psyllium husk and psyllium powder okay to take in the autoimmune protocol diet?
No. – Christina, Sarah’s assistant
Could you tell me if frafra potatoes a.k.a Chinese potatoes are aip?
Hey there,
Many thanks for the information that is helping to realize a sensitivity to nightshades.
I was wondering about other seeds, such as pumpkin, hemp and sunflower.
What about summer fruits such as strawberries, blueberries, elderberries etc
Best regards
Alistair
I’m gluten free, dairy free, and nightshade free. I was wondering if you happen to have any ideas about nightshades that may be in herbal teas or even essential oils? I’m having a hard time finding this info, and have had a strong reaction to a tea and an oil in the past couple of months. I’m trying to get to the bottom of it. Thanks!
So is fennel tea a no-no?
It has helped my gas and bloating so much!
How about black and white sesame seeds? Or it is not a spice.
I thought peppers etc help pain because of message they trigger in brain when digested/effect taste buds? I thought some of those spices listed, turmeric, fennel eek etc had healing qualities?
chinese 5 spice does not contain peppercorn, Sichuan/Szechuan peppercorn is used and that is not actually a peppercorn but the husk from around the seeds.
also on your safe spice you have mace but mention nutmeg on your aviod list, surely these would be on the same list.
Mace is the covering of the seed, which is less irritating to the gut than the seed itself (nutmeg).
I’m wondering if dried spices (the approved ones) are okay. I heard that sometimes they can include anti-caking ingredients. I’m looking at all my spices and most of them don’t even contain an ingredient label. Should I assume that means they are just the pure spices with nothing added?
I’m wondering the same thing…did you ever get a response?
Do you have a works cited page for this? I love that you researched all of this and I want to be able to cite your page to use in my research, but I cant cite it unless i know you have your own works cited or that you got your information from reliable sources.
Sarah includes her citations in her book The Paleo Approach. – Christina, Sarah’s assistant
Thank you!
i saw mustard and went, what???? no mustard??
then i thot, helene, you can do no mustard, no red hot sauce, even no apple cider vinegar if you must. you have just fasted 3 days, the first with only water, the rest with only salt, lemon n lime juice. you have eaten only veggies, salt and a tbsp of coconut oil for 2 days after that. food tastes amazing now…the cooked veggies in coconut oil for dinner finally on the 5th day was superb!
if we keep our appetite up and eat very little but what sustains us, it will taste amazing.
seeing as the cravings are gone we can easily forgo the junk too. we will be satisfied.
granted i havent done this more than a few days but ive done other restrictive diets and suffered the whole time. just feeding my body is delighting it now…and thats never happened before but when i went raw, 12 yrs ago, for several months. i will add in meat when i feel i need it, but definitely in 3 wks. that was my downfall with the raw diet, no fat or protein.
we can do this if we must. hopefully we can add back eggs and things, but we do what we must to regain quality of life/lose wgt.
i highly recommend starting with a fast, even a juice fast for several wks. im doing a juice fast rly, its just not juiced veggies but whole or blended. i added the fat to satiate me as veggies alone, even with a little fruit added (juices 80veg/20fruit), can not hold you more than a few days without causing suffering and im done suffering. i want to “eat my juices” for 3 more wks, with rare cooked veggies, yes. no fruit, no protein till i rly need it.
im actually looking forward to watching my body blossom. it has already felt more like my friend in just a few short days.
peace,
helene
What about mustard powder as opposed to mustard seeds? Is that allowed?
Mustard powder is mustard seeds; they’re just ground up.
Sorry but fasting with a serious auto immune disease sounds really dangerous with many conditions. I take it you’re doing AIP for weight loss? Or as a lifestyle choice?
So red peppers and black pepper is bad for you . Why are they harm to the immune system.
Coriander is not a seed although it is called that due to the fact that the dried FRUIT is hard and appears seedlike. Like any fruit, it does contain seeds. In this case there are 2, making up a very small percentage of the whole. Try comparing dried coriander to plantable cilantro (which IS coriander) or parsley seeds to see the difference.
Question about tumeric:
I have Hashimotos and am curious if making a drink using a tumeric bug is going to be alright? I believe I have heard that it is great for supporting the immune system, but since I’m dealing with an auto-immune disease, I’m confused on whether or not something like this would be ok, or stimulating in a bad way??? Does that make sense?
I have a question to ask you…
Would Fenugreek leaves (AKA Kasuri Methi) be considered AIP? I am not talking about the fenugreek seeds, which I know are not, but the dried or fresh leaves of the fenugreek plant.
These are often used dried in Indian cooking, often sprinkled over curries etc, and the fresh leaves can be eaten as a green vegetable. They taste a bit like bitter celery leaves…
Everything I have read seems to indicate that they may well be AIP – and from what I have read, they seem to have a beneficial effect on digestion and liver function.
I would value your opinion.
Charlotte
Charlotte, any ‘leaf’ spices such as kasuri methi which is dried fenugreek leaves from the province of Qasar in Pakistan are allowed
Gita
Question – US Wellness Meats liverwurst contains coriander seed. Does this mean if you are following the AIP you cannot eat liverwurst from US Wellness Meats?
Musturd is relatively high in omega-3. I’ve actually been eating a lot of it, and I’ve noticed that my psoriasis is much-reduced when I eat it. I doubt it’s a good idea to eat so much of it in the long term, but I’m desperate. It’s basically doing what prescription drugs can do. Likely with the same ill-health effect(s).
Nevertheless, see:
J Dermatol. 2013 Jul;40(7):543-52. doi: 10.1111/1346-8138.12119. Epub 2013 May 19.
“Mustard seed (Sinapis Alba Linn) attenuates imiquimod-induced psoriasiform inflammation of BALB/c mice.”
http://www.ncbi.nlm.nih.gov/pubmed/23682616
I cannot tolerate nightshades and feel I am having problems with spices—info contained on your web site VERY helpful—many thanks
What about vanilla bean paste? I’m pretty confused about the diet in regards to vanilla.
Are these spices in tea OK? I have a spiced chai I enjoy that has green cardamom in it.
I’m confused about the logic of the AIP diet. It excludes even a sprinkle of many spices on the grounds that they are seeds, but as far as I can tell it allows rasp/blackberries and figs, does not caution to remove seeds from plantains, etc.
So… Is there some kind of philosophical reason to believe that seed spices are of a different nature than fruit seeds? Or has the entirely of the AIP blogosphere just not noticed consciously that those lumpy things in fruit are called seeds? The second one seems unlikely, the I haven’t seen any evidence of the first.
I’m a week in (haven’t seen a lick of difference yet, but I’m going to persevere for a while longer), and I’m not sure if I should be being extra-consistent by excluding seedy fruits, or follow logic and include seedy spices in moderation.
I’m going to quote Paleo Mom from another article on her website:
“So, my rule of thumb with seeds in fruit and vegetables is that if they are big enough that you might break them apart with your teeth, don’t eat them (like maybe cucumber seeds or pomegranate seeds), but if they are small enough to enter your digestive system intact (like berries, bananas, kiwis) then they are typically okay (that being said, they are something to look at if you aren’t seeing improvement on the AIP).”
But for a full description you should read her book.
Wow. ASD much? No worries if so me too. Just spot others who have it pretty quick. Not sure if this helps, but not all seeds cause an auto immune flare like nightshades do. Your comment about e fruit seeds made me laugh. I have to agree with you. It is all VERY confusing.
What about a detox tea made with some of these seeds (I think it’s cumin, fennel and coriander). You strain the actual seeds out of course. Still bad?
According to what you leaves in general are okay. There is a spice named curry leaf that I assume would be fine but wanted your input. http://en.wikipedia.org/wiki/Curry_tree
Thank you for your time and thank you for the list!
Amanda
Thank you for all this helpful information. You have clarified a lot of things for me, but I am still confused about one thing: You say to be careful about spices which contain seeds, but what about fresh berries such as blueberries? Should I also be careful of these seeds at first. And what about the seeds in things like cucumbers and summer squash? I appreciate the help, thank you.
I just learned this today from Sarah’s book!: Seeds found in fruits and veggies have a friendlier defense system… If u can eat it raw, then its fine. If u have to cook it, it has gut damaging lectins.
Thank you so much for the reply. I’ve been wondering about this for several weeks, as I keep seeing AIP recipes that include these foods. So good to know that I can enjoy my fresh berries and cucumbers.
This may have been asked above, but what about Chia seeds?
Hi Sarah,
What about Asafoetida powder? I’m doing a Low-Fodmaps version of AIP so I’m missing the flavor of Onion and Garlic. Is Asafoetida safe to try?
Thanks,
Paul
Probably not. Asafoetida/hing is usually made with wheat or rice starch. I haven’t seen any that’s AIP friendly, which is a shame because it’s very good for you oterwise.
You can actually get it GF on Amazon… 🙂
https://www.amazon.com/Casa-Sante-Gluten-Asafoetida-Asafetida/dp/B06Y1MN6YH/ref=sr_1_1_sspa?ie=UTF8&qid=1505508932&sr=8-1-spons&keywords=asafoetida+powder+gluten+free&psc=1
I have celiac, and just started on the AIP this week. I got tired of scaly itchy rashes from my head to toes, which bled profusely. Painful, difficult to wear clothes, not to mention the itch and takes longer to heal.
A few questions on some items I eat that are not addressed in the AIP protocol (being Chinese ancestry and eating mostly Asian foods):
– water chestnuts;
– lily bulbs;
– hairy mountain yam (aka Dioscorea opposita);
– lotus root;
– lotus seeds;
– taro (both Colocasia esculenta and eddoe);
– konnyaku (devil’s yam, Amorphophallus konjac);
– is there a sago palm starch we can use instead of tapioca from cassava?
Thanks for all your help.
Jenny
Hi all – I wonder if anyone can tell me if there are any herbs I should be eating fresh rather than dry or if it doesn’t matter either way? I know fresh will be better generally speaking as some of the good stuff can be lost when dried but didn’t know if there is anything I should avoid all together in dried form?
Couldn’t find this in either of the books or on the website. Forgive me if this sounds like a stupid question!
I hope everyone is on their way to better health and healing well.
HI,
I purchased the book and am working my way through it as I’m doing a 30 day reset. I am on day 10 right now and just saw black pepper on this list (which I hadn’t realized) I have only been using fresh herbs and salt and pepper because I have been so wary about getting any nightshades or seeds and I thought the black pepper was ok! Do I need to restart the 30 day reset?! Any information would be very much appreciated!
Thanks,
Jules
Was wondering if you could answer some questions about bone broth. If I am doing a Low FODMAPs protocol in addition to AIP, can I cook the meat/bones with garlic and onions as long as when I strain I don’t include any in the broth or ingest any with the meat? or is that cheating?
I would like to know why you have Fenugreek seeds listed as a food to avoid. They are in the legume family.
All legume seeds are to be avoided on the AIP, including beans, peas, peanuts, and fenugreek.
lookie here
Hi Sarah and Christina,
I have a somewhat esoteric question. I am avoiding eating all of these seed and nightshade ingredients, but what about smelling them? I make hot sauce as part of my work. The spicy aroma definitely gets in the air. Am I setting myself back at work? Thank you for any insight you may have.
There’s no evidence in the scientific literature that the compounds in seed and nightshade spices could be a problem by smell as long as you aren’t anaphylactically allergic.
Thank you so much for your response! I will continue to work with confidence.
I know fennel seeds are best to avoid on AIP, but what about fennel pollen? I just came across this spice today and am curious about it.
Go for it!
May I ask this very important question? What about chocolate! I can’t (well I don’t want to) live without chocolate. I have been making sure my chocolate that I eat does not contain any soy lecithin or cocoa processed with alkali but cocoa is a nut, right and I saw vanilla bean listed the list to be cautious about.
Hi everyone,
I have just been diagnosed with Lichen Planus. The skin specialist prescribed Acetretin which I have been taking for a couple of weeks but it doesn’t seem to be working. I am now given to understand that I need to be on it for at least a month before I see any improvement if any and it may not even last.
I am considering the AIP diet after all I have read on here.
I didn’t notice Lichen Planus on the list of AI diseases here and am wondering if anyone can help with any information and advice. I am seeing a Chinese herbalist tomorrow. Has anyone with Lichen Planus had relief with this diet and/ or Chinese herbal medicine or acupuncture? I would appreciate any advice I can get. Thank you very much.
Hey Al
Sarah talks about Lichen Planus in her intro, I think. She has it and struggles with it. That’s how I even discovered that might be what I have. I always thought it was eczema or psoriasis. I still don’t know what it is – but following the AIP Paleo Cookbook (that she wrote the foreword to) cleared it up almost immediately for me! 😉
What do you think about seeds in tea? For instance teas that contain milk thistle seed, fennel seed, fenugreek seed?
I’m in desperate need of allergy medicine that is AIP friendly. Food and drink wise I’ve been in AIP a week strictly, no cheating, only to find out all my supplements contain no no ingredients. Loratidine helped a bunch and without it, I can’t stop sneezing and can’t breathe through my nose. Any suggestions ?
Do you have The Paleo Approach? Sarah discusses allergies on pages 306-307. Different food allergies go hand in hand with other environmental allergies so cutting out the foods that are associated with whatever environmental allergens you are reacting to can be helpful. Anti inflammatory foods (which you should be eating in large quantities already with AIP) are also beneficial. And vitamin C has shown to be helpful for allergies. Of course, it’s important that you discuss all of these things with your healthcare provider. -Kiersten
Be cautious as some of the safe spices are not at all, at least for me. These include: horseradish(horrible), chamomile, cinnamon, ginger, and black pepper.
Time to reevaluate my spice rack! *sigh*
Hi, I was wondering about onion powder. I was under the impression that we had to avoid onions, but see onion powder listed as an allowed spice. (I’m sitting here hoping onions are indeed allowed!!!!)
Peace,
Star
Onions do not need to be avoided on the autoimmune protocol unless you are also avoiding FODMAPs. -Kiersten
Do you have any information on Pippali, or piper longum? It is a cousin to black pepper but not the same, and typically used to respiratory problems in Ayurvedic medicine. Can this be used on the AIP? I need to know if I need to discontinue use.
Hi Dr. Ballyntyne and Co.,
Are Sichuan peppercorns aip acceptable? They are the husk (pericarp) around the seed of a couple of plants in the genus Zanthoxylum, but not the seed itself. Sichuan peppercorns in addition to being spicy have a numbing/tingly quality due to the hydroxy-alpha-sanshool.
http://www.smithsonianmag.com/science-nature/why-szechuan-peppers-make-your-lips-go-numb-5668606/?no-ist
I really miss heat in dishes on the aip and would love to know. . . .
Thanks,
Nicole
Is mustard oil okay?
Not on the autoimmune protocol. -Kiersten
What about BOLDO? I don’t see anything about this
I recently started the reintroduction phase and have already successfully tested mustard seed. Today I tested black pepper, and it has made my tongue tingle for a couple hours now and the papillae at the back of the tongue appear a bit inflamed. Is this just from not having anything “spicy” for 5 weeks or does it seem that I can’t tolerate black pepper? I don’t have any other symptoms and feel otherwise fine physically and mentally.
I am really struggling and would love some advice or suggestions.
I am reading The Paleo Approach (among many other AIP/Hashimoto’s books and blogs) and it feels like an unsolvable Rubik’s Cube! Every time I think I have “it” (the perfect diet for me) figured out, I read something somewhere else or discover that what I’ve been working really hard at following (and understanding) is wrong ;-/ and my anecdotal results are inconclusive anyway, so why not try a totally different direction? All the while: my options increasingly narrow into a near Black Hole. ;-/ Not to mention: the studying, research, planning, shopping, food prep, cooking and clean up is more than a part-time job! (And I don’t want/need an obsession!) 😉
I have Hashimoto’s hypothyroidism, IBS, an arrhythmia with an ST depression and probably Meniere’s Disease and Lichen Planus (classic textbook symptoms of related autoimmune diseases but neither officially diagnosed (will get tested soon – not that a label will change anything). And of course: I’ve struggled with my weight (and energy levels) my whole life.
I have been following The Autoimmune Paleo Cookbook for the past few months. I am trying to do an elimination diet – but hard as it is, I can’t seem to get to a symptom-free baseline to even begin to test a single thing! And even when I THINK I’m being 100% compliant, I find out I’ve inadvertently sabotaged myself with something I didn’t even know was a “cheat” (and probably wasn’t even enjoying anyway!).
While the Lichen Planus seems to have cleared almost completely and immediately (yay! 😉 ) and the cravings, joint pain, gas/bloating have all improved dramatically (so there are positive results – they aren’t enough): I am exhausted (sleeping 9 hours then often “having” to nap another 3 – 4 hours in the middle of the day or falling asleep after lunch or dinner. I am working out a lot (two different Boot Camp programs, so 5X/week), but still… ;-/ I am also suffering career- and relationship-challenging brain fog, the ever-present ice cold fingers and toes, and the chronic diarrhea, if anything, has gotten more severe.
While the AIP doesn’t completely align with the SCD, GAPS or FODMAPs (or even Whole 30) diets (and I know they weren’t intended to), there are significant irreconcilable differences as to what’s a culprit versus a Hero and what’s “okay in moderation” (i.e.: zero grains versus just avoid gluten, nightshade spices, starchy root vegetables, animal fat – the list goes on and on). I wish there were some sort of simplified matrix overlay!
I also wish there were a definitive test we could do that would actually tell us what we’re allergic to (or at least intolerant of) but I’ve had two food allergy tests done and the results were almost mirror images (i.e.: what was a “beneficial” food on one was an absolute avoid on the other. Thus: pointless).
I also wish there were some sort of nutrition certificate / correspondence program we could take where we (or at least I 😉 ) could study the scientifically-proven diet that will work for autoimmune sufferers.
Any advice? Suggestions? Encouragement?
Heather, I completely understand where you are coming from. It can be completely overwhelming trying to determine what is the right diet for you when there are so many different factors to consider. I highly recommend finding a practitioner experienced with Paleo and AIP diets that can help guide you and offer support. Sarah has a wonderful team of consultants that can work with you virtually, all of whom are very well versed with the Autoimmune Protocol and other healing diets. You can learn more at https://www.thePaleomom.com/consulting/. -Kiersten
I am relatively new to the AIP and the other night I ordered a Mahi Mahi mandarin orange salad at Rubio’s (it has avocado, spring mix, butter lettuce, etc., I had them hold the black beans and tortilla strips).
I guess I didn’t realize (or pay attention to) the fire-roasted corn, fresno chiles and chipotle vinaigrette. D’oh! Paid for the night shade spices later… ;-/ Also, almost everything on their menu has soy (https://www.rubios.com/sites/default/files/files/C2%202.28.17%20AllergenChart_0.pdf)
Does anyone have a recommendation of what is AIP-safe to order at Rubio’s? Or Chipotle? Or any other relatively “healthy” (i.e.: protein and veggies) fast food options? I hardly ever eat fast food anymore but it’d be nice to know a few safe/good options.
Hello,
Please can you advise on Almond Extract? Such as this alcohol-free one: https://www.amazon.co.uk/Frontier-Natural-Flavors-Almond-Alcohol-x/dp/B000URWWX6
Many thanks,
Jessica
Since extracts still contain oil derived from almond (and other nuts/seeds), it is best to avoid them while attempting the AIP. -Katie, Sarah’s Research Assistant
Hi,
Can you comment further on lemon balm? On the “Start Here” page it says lemon balm in supplement form is a no, above it sounds like it would be ok. A supplement that I am taking for hyperthyroidism contains lemon balm so I’m worried if I’m just cancelling out the work I’m doing trying to stay on AIP when taking that.
Thanks!
I believe the concern with taking lemon balm in supplement form is that it is a TH1 stimulating compound. There likely isn’t a strong enough effect from drinking it as a tea or using the leaves in cooking, but there is the potential for a much stronger effect on the body when taken in supplement form because it is likely much more concentrated. Depending on which pathway is dominant for you (TH1 or TH2) it may or may not be an issue for you (read more about this in this post: How Do You Balance Th1 and Th2 in Autoimmune Disease?). I recommend you work with the practitioner who recommended this supplement to you to determine if it is working well for you. I wouldn’t think it would cancel out all the work you’re doing on AIP though, but I think it’s wise that you’re looking into it more closely. Don’t stress too much though! That can cancel out the good work of AIP 😉 -Kiersten
I was thinking of using annatto seeds as food coloring tomorrow, but since knowing about lectins in seeds, and how hamful they are, I decided to do a bit of research. There are two things I found out: (1) They are part of the diet of traditional cultures; (2) One research study claims that they don’t possess any antinutrients after some preparation (boiling @ 50°C). Here’s the link: http://www.scielo.br/scielo.php?script=sci_arttext&pid=S0101-20612015000200326
What about Lemon Myrtle leaves? Your book doesn’t mention them but kinda hoping you just forgot.
Also I’m guessing Yerba Mate is a definite no, just wanted to make sure. I just noticed you don’t mention tigernut flour in safe flours, but it’s a root, shouldn’t that be alright?
Yes, tigernut is a tuber so it is AIP friendly.
K thanks
1) Would szechuan pepper be allowed on the elimination phase since it’s not a nightshade or pepper? 2) Since the part of the coconut that we eat is the endosperm, and therefore part of the seed, why are we allowed to eat coconut in the elimination phase but no other seed? Thanks!
Lia
Great questions! The szechuan pepper is still a seed, actually, so it is not appropriate in the AIP. Coconut products are indeed derived from the endosperm, which includes the coconut meat and water on the inside of the nut. It is the outside of nuts that tends to be inflammatory – this is where the defensive nutrients are located, which is what causes inflammatory responses in the gut and otherwise. That being said, people can absolutely be intolerant to coconut. Eliminating coconut for a while can be a good idea if whatever your troubling symptoms are haven’t gotten better yet. -Katie, Sarah’s Research Assistant
This diet is ridiculous and has no scientific basis whatsoever
There is a TON of science being done in this line of thought, and it is supporting and proving to be on target in many ways. Try Googling some of the subject topics outside of the diet and educate yourself before making ignorant and useless blanket statements. Better yet, read JAMA.
I find it interesting that you would post such an opinion on this site – run by a scientist whoe provides a scientific explanation for nearly everything. One of the reasons I enjoy The Paleo Mom is because all of her information is rooted in science, and there is proof not only that a specific guideline works but why it works. That gives me confidence that guidelines are safe and have a purpose.
You need to actually know what you’re talking about before you say things, CB. Just sayin’.
That’s really not true. There are loads of studies on this stuff. It might be a little hard to find but this diet has been well researched. Sarah Ballantyne is a PhD and can be looked up by her renown contributions to science and health. I encourage you to look her up. 🙂
CB- to each their own. I for one have benefited from following the auto-immune Paleo diet and I would still be on intense pain medications that caused problems just from taking them. I for one would appreciate not reading comments such as yours. Go talk with a functional medicine doctor who is also a MD and see what they have to say about it. Remember some medical practices were considered absurd prior to becoming common practice.
Sarah is the one who wrote “The Paleo Approach Reverse Autoimmune Disease and heal your body” I’m pretty sure she wrote a cookbook too.