Nuts and seeds in moderation are a health-promoting food (see Nuts and the Paleo Diet: Moderation is Key); however, people with autoimmune disease so commonly develop food intolerance to nuts and seeds that they are eliminated on the Autoimmune Protocol.
Nuts and Seeds Are Common Food Intolerances
Tree nuts are one of the most allergenic foods, with true allergies (meaning the body produces IgE antibodies against proteins in nuts) estimated at about 1% of the total population and some preliminary scientific studies showing that nut intolerance (meaning the body produces IgG antibodies against proteins in nuts) may affect a whopping 20 to 50% of us. And, people with autoimmune disease are more likely to test positive on food intolerance panels than healthy people.
One study evaluated the level of IgG antibody production in autoimmune disease sufferers compared to healthy controls and found that autoimmune disease sufferers produce double and up to 10X more IgG antibodies against foods than healthy people.
The most common food intolerances in people with autoimmune disease are the foods already eliminated on the AIP because they are inflammatory, disrupt hormones, or negatively impact gut barrier health, including grains, dairy, egg whites and legumes (see How Gluten (and other Prolamins) Damage the Gut, Worse than Gluten: The Agglutinin Class of Lectins, 3 Myths About Legumes — Busted!, The WHYs behind the Autoimmune Protocol: Eggs). The other foods that test positive with high frequency are nuts and seeds.
One study compared the frequency of IgG food intolerance in Inflammatory Bowel Disease sufferers compared to healthy controls. Nut and seed intolerance was very common, especially in Crohn’s disease sufferers.
| Nuts & Seeds | % Crohn’s patients with IgG Ab | % healthy controls with IgG Ab |
| Almond |
16 |
0 |
| Pecan |
38 |
0 |
| Sesame |
7 |
0 |
| Sunflower seed |
11 |
0 |
| Walnut |
7 |
0 |
In another study of people with unexplained gastrointestinal symptoms, something that is incredibly common among autoimmune disease sufferers, cashews are one of the most common nut intolerances, affecting upwards of 50% of study participants. In comparison, incidence of intolerance to almonds was about 28%, Brazil nuts was 23% and walnuts was 3%.
| Food | % IBS Patients with IgG Ab |
| Almond |
28 |
| Brazil nut |
22.7 |
| Cashew nut |
49.3 |
| Walnut |
2.7 |
In yet another study of people with unexplained allergy symptoms, also common among autoimmune disease sufferers, pistachios were one of the most common nut intolerances, affecting upwards of 60% of study participants.
Taken together, these studies make a strong case for eliminating nuts and seeds when first adopting the Autoimmune Protocol.
Testing for Allergy and Intolerance
For those nut and seed lovers out there who just can’t wrap their heads around elimination of these otherwise nutrient-dense and health-promoting foods, you may consider testing for food allergy and intolerance to nuts and seeds and decide which to eliminate based on the results. This can be done with a blood test that looks for IgE and IgG antibodies (and rarely, but sometimes IgA and IgM antibodies) against various food antigens. Panels can include anywhere between 50 and 500 different foods. You typically have to have eaten the food within the previous month in order for it to show up as a positive if you are intolerant (so you can’t necessarily believe a negative result if you haven’t eaten that food in a while). These tests can be an excellent way to expedite the process of determining which nuts and seeds need to be eliminated. There are even at-home versions like EverlyWell.
Keep in mind that an elimination and challenge is considered the gold standard for identifying food intolerances. There are ways that we can negatively react to foods that we currently don’t have the capacity to test for. Furthermore, IgG and IgE food allergy/intolerance panels do have a fairly high false positive (10%) and false negative (30%) rate. This is actually about the same as skin prick tests for allergies, which is why allergists will often follow up testing with an elimination diet and food antigen challenge. You can read more about the challenge protocol in The Reintroduction Quick-Start Guide: A New FREE download!).
Other Reasons to Avoid Nuts and Seeds
Nuts and seeds are also relatively concentrated sources of phytates. Phytate is the salt of phytic acid—that is, it is phytic acid bound to a mineral. Within the seed, the primary function of phytic acid is as a storage molecule for phosphorus, but it also serves as an energy store, as a source of cations (positive ions) for various chemical reactions in the plant, and as a source of a cell wall precursor called myoinositol. Because phytate is formed when phytic acid binds to minerals—typically calcium, magnesium, iron, potassium, and zinc—these minerals are then unavailable to be absorbed by the gut. Therefore, the consumption of phytate-rich foods like grains and legumes can cause mineral deficiencies, especially when these phytate-rich foods displace other mineral-rich foods in the diet. Our gut bacteria can liberate some of these valuable minerals from phytates for us, but their capacity is limited, which might partially explain why we cease to see benefits from nut consumption beyond 20 grams daily.
Along with blocking mineral absorption, phytates also limit the activity of a variety of digestive enzymes, including the proteases trypsin and pepsin, as well as amylase and glucosidase. This means that phytates can be as devastating to the gut barrier and gut microbiota as digestive enzyme inhibitors, namely by increasing gut permeability (by stimulating the pancreas to release excess digestive enzymes) and feeding bacterial overgrowth (by inhibiting digestion).
It’s important to emphasize that excessive dietary phytate and phytic acid are the problem. Phytates are also present in much lower concentrations in nonreproductive plant parts (like leaves and stems). Consuming phytates in more moderate quantities may actually provide an important antioxidant function and help reduce cardiovascular risk factors and cancer risk. Also, moderate consumption means that a healthy amount and variety of gut bacteria will be able to liberate some minerals from the phytate and make them more absorbable. In that sense, the scientific literature reinforces the idea that vegetables (with their lower concentration of phytates) are extremely important in our diet, whereas grains deliver levels of phytates that surpass what benefits us, and of course, nuts and seeds are great in moderation.
Nuts and seeds typically contain a large amount of polyunsaturated fats, usually the proinflammatory omega-6 fatty acids (see Why Grains Are Bad, Part 2, Omega 3 vs. 6 Fats and The Importance of Fish in Our Diets). Even the highest omega-3 content nuts (like walnuts) still have ratios of omega-6 to omega-3 fatty acids in the neighborhood of 3 to 1, and many nuts and seeds only contain trace omega-3 fatty acids. Although their omega-6 content has often been used as rationale for limiting nut and seed consumption, most evidence suggests that when these foods are consumed in moderate amounts in whole form (opposed to highly processed oils stripped of most micronutrients and phytochemicals), their net effect is antiinflammatory due to the presence of other beneficial compounds—such as vitamin E, dietary fiber, L-arginine, and phenolic compounds. In other words, omega-6 content alone doesn’t appear to be a reason to cut out nuts and seeds completely and instead reinforces the concept of moderate consumption.
Citations
Atkinson W et al. Food elimination based on IgG antibodies in irritable bowel syndrome: a randomised controlled trial. Gut. 2004 Oct; 53(10): 1459–1464.
Singh M and Krikorian AD “Inhibition of trypsin activity in vitro by phytate” J. Agric. Food Chem., 1982, 30 (4), pp 799–800
Vaintraub IA and Bulmaga VP.“Effect of phytate on the in vitro activity of digestive proteinases” J. Agric. Food Chem., 1991, 39 (5), pp 859–861
Kunyanga CN et al “Antioxidant and type 2 diabetes related functional properties of phytic acid extract from Kenyan local food ingredients: effects of traditional processing methods.” Ecol Food Nutr. 2011 Sep-Oct;50(5):452-71.
Food Phytates; N.R. Reddy and S.K. Sathe, editors. 2002
Coucke F. Food intolerance in patients with manifest autoimmunity. Observational study. Autoimmun Rev. 2018 Nov;17(11):1078-1080. doi: 10.1016/j.autrev.2018.05.011. Epub 2018 Sep 11.
Shakoor Z, AlFaifi A, AlAmro B, AlTawil LN, AlOhaly RY. Prevalence of IgG-mediated food intolerance among patients with allergic symptoms. Ann Saudi Med. 2016 Nov-Dec;36(6):386-390.
Kawaguchi T, et al. Food antigen-induced immune responses in Crohn’s disease patients and experimental colitis mice. J Gastroenterol. 2015 Apr;50(4):394-405. doi: 10.1007/s00535-014-0981-8. Epub 2014 Aug 7.
Kitts D, et al. Adverse reactions to food constituents: allergy, intolerance, and autoimmunity. Can J Physiol Pharmacol. 1997 Apr;75(4):241-54.
Paleo Marzipan
Sarah, I will be starting the auto immune protocol in a few days and I’m both hesitant and excited. My family and I have been on the Paleo diet since the end of March and we’ve been doing really well. I was diagnosed with vitilgo 5 years ago. It’s only in the last year that I’ve finally made the connection between my diet and my health. This will be my next big step and I’m looking forward to some positive results. All the information you share is every encouraging. Thank you!
Hi Sarah! What about cashews… where do they fall on the list?? I have been on the AIP for 2 months with no nuts at all (and seeing this post makes me think it’s time to try to add something back!) 🙂 thanks!
Cashews can have issues based on being a nut/drupe and also because they come from the same family as poison ivy. Some people will be sensitive to them and not other nuts, and vice versa. I would try them, up to you what order (remember to just try one type of nut at a time, giving 3-4 days in between).
thank you!! I see them in GAPS recipes all the time and was curious about them!
It was really timely for me to read this. I have been following the Paleo AI protocol for only a week…but I haven’t dropped nuts and seeds yet as it all seemed a bit overwhelming. I have Grave’s Disease and Celiacs. I have been egg and dairy intolerant for about 18 months. My doctor is certain I have leaky gut. I have found taking out all grains and nightshade vegetables has made a HUGE difference in just a week. I actually don’t have brain fog anymore and I am sleeping again. I will now take out the nuts/seeds as well..
This is encouraging. I got rather depressed after your nightshade post as it made me realize I may never get my beloved peppers back. But after reading this, I am at least hopeful that I can try adding the seed spices back in at some point – hello cumin and coriander. I also have Graves and am struggling a bit to get fully on board with the protocol. I come here pretty much daily for some inspiration and motivation as understanding the WHYs really helps me stay on track.
Most nuts are high in salicylates and oxalates, which can be very hard on the gut. Almonds are the worst perpetrator in this regard.
Thank you. What does this mean? “However, unlike tomatoes or egg whites, which have a much higher ability to be problematic, reintroduction of individual nuts and seeds should only worsen your symptoms if you have a sensitivity.”
It means that tomatoes and eggs can cause problems through mechanisms different than the immune reactions that happen in the case of food sensitivities. Specifically, the lysozyme in egg white can act as a transporter for foreign proteins across the gut and the saponin alpha-tomatine in tomatoes can ramp up an immune reaction through its adjuvant activity.
What about homemade nut milk?
Some people tolerate it better than nuts because soaking removes the some of the anti nutrients and removing the pulp gets rid of most of the fiber. But, if you are sensitive, you will still be sensitive to nut milk. I definitely recommend leaving it out in the beginning.
Does this include fruit seeds — e.g. pomegranate seeds?
Seeds in fruit are meant to be eaten (and then planted in very fertile soil on the other end of the digestive tracts) compared to seeds that are designed to be spread by wind, etc. I consider foods with edible seeds (pomegranate, berries, zucchini, cucumber, etc.) to be a gray area. Some people tolerate them and some don’t (similar to berry spices).
This article is so informative ! Thanks so much. I had to start an anti-TNF called Remicade one month ago. This treatment is the only one which relieves me, after having tried to heal naturally then with different drugs.
The bad news is I can not do any food allergy testing while on this drug. Before I started Remicade, I became allergic to almost everything ( Crohns, severe pain in stomach)in a 2 month time . It was impossible to identify the culprits. I have a deep feeling that sprouted bread – even small amounts, but repeated over one month – has been the initial trigger for my flare, then eggs.
I had no grains and no eggs for the last 3 months and might l avoid them for good. I have re-introduced almond butter and macadamias on a daily basis, without any pain. Do you think it is possible that my body is not allergic anymore to nuts as my gut is healing ? Or is it just hidden by the fact I am having a medication which hides a possible allergy ?
I think it’s more likely being masked by the medications. I typically recommend that people follow the strict autoimmune protocol until their symptoms are on remission and their need for medications ceases. That being said, it is still completely possible that you may be able to reintroduce them successfully.
Does this include coconut?
Coconut milk and oil are fine. Whole coconut products like flour, butter and shredded should be used in moderation.
Hello, I wonder if you can tell me what’s wrong with whole coconut. Is it the fiber or something else? And would there be any reason for getting bad reaction to coconut oil? I feel it’s not quite safe for me, but I know sometimes I’m a bit paranoid about my bodily reactions…. Any thoughts on this would be very much appreciated!
Coconut allergy/sensitivity is entirely possible, especially if the oil seems to trouble you. Many people have trouble with the inulin fiber in the meat, but do okay with the oil and milk. – Christina, Sarah’s assistant
How does food allergy/sensitivity testing play into this? I have an Hashimotos and recently got my food allergy/sensitivity test done. Many of the ones I already suspected showed up (gluten/wheat/barley, dairy, tomatoes, coffee), and I have already cut those out anyway. The only nuts that showed sensitivity were peanuts and walnuts. I did not show any significant sensitivities to almonds or cashews. I am starting a strict elimination period based on all the foods that showed sensitivities, but should I also cut out all nuts and seeds during this period as well? I guess what I am asking is, can I use food sensitivity testing as a basis for which nuts and seeds I can eat, or is it still a good idea to go through the elimination and reintroduction process to make sure?
You can be sensitive to these foods in ways that don’t show up on tests. It would be safer to eliminate at first.
If the leaky gut is the reason for nuts causing food allergies than reintroducing them after leaky gut is healed should be fine.
On the omega 6 content the “small amounts” needs to be emphasized though. To balance omega 6 from 100 grams of walnuts one needs to eat 1 kg of salmon.
What about chia seeds? I have Hashimoto’s. Have gone gluten-free and am educating myself about/ working toward a transition to Paleo. Introduced chia seeds a few months ago, and the only change I’ve noticed is that I’m not losing nearly as much hair in the shower every day.
Chia seeds are a pseudograin and not included on the AIP.
Can you please explain what a pseudo grain is and why chia is forbidden on the diet?
A pseudograin or pseudocereal is a non-grass plant that is used like grasses. They contain all the anti-nutrients found in grains. – Christina, Sarah’s assistant
I love almonds and ate a ton of them without issue before trying the AIP. Other nuts (pecans, walnuts, macadamia) I had to limit because they were migraine triggers. (Just as background, I have been gluten free for about 3 years–celiac testing was negative but I had been gf for a year before they tested me, dairy free for 20 because of sensitivity, and have a severe shellfish allergy, My husband went Paleo over a year ago so I’ve been mostly Paleo since then (still would do gf flours occasionally) However, after almonds for 45 days of autoimmune I decided to try a reintroduction and everytime I have almonds or almond flour I get stomach pain and bloating. Wth? I ate almond butter on everything without noticing a reaction, why would avoiding it and then reintroducing it allow the reaction to show? I’ve successfully reintroduced eggs (but I limit them) and nightshade spices without reactivity. I would appreciate hearing your thoughts. Thanks!
The whole point of an elimination diet is that it allows you to see those reactions more clearly. There’s two reasons: your body has natural defense mechanisms to protect itself from foods that harm it (like increasing the thickness of the mucus layer in the gut). When you cut out a food that you are sensitive to, you stop protecting yourself against it, so when you have it again, the reaction is bigger. The other reason is that when you eat something frequently, you don’t necessarily really notice that you feel a little crumby when you eat it. Stopping for a while, you gradually feel better and better, then when you eat that food and feel crummy like you used to, it feels more dramatic because it’s been a while since you felt that way and you feel so good now.
I knew you would be able to explain it. I so appreciate you! Your blog is the one thats made Paleo and AIP do-able for me because you explain it in a way that makes sense. Thanks!
What a wonderful post, OMG I have just learnt so much more about the AIP. I thought I knew everything about Paleo….Thank you so much! ?:-)
Quick questions – how about chestnuts and squashes/pumpkins? Winter types. I prefer to use them instead of fruit for denser carbs, are they ok?
Chestnuts seem to be ok with me – Crohns disease – but regular nuts and seeds are not as you suggested. I can get whole or grated chestnuts here in Hungary and they are a good carb source I assumed. Should I ditch them for now? Thank you! 🙂
I normally wouldn’t recommend chestnuts, but if you feel like they are working for you, i think you should keep eatign them. Squashes and pumpkin are awesome.
Thanks so so much again for all your help and great posts!:-)
I was leading a candida diet for alopecia and I guess it all leads back to the same thing with autoimmune diseases; heal our guts and eat non-inflammatory foods. I am going to do the even stricter AIP now. Wondering if hemp seeds are a no?
Hemp seeds are a no.
Wow, thanks PaleoMom for all of your guidance and science based explanations. I am impressed (and relieved) to see so many recipes that provide such a great variety. It’s hard for me to think about life without milk, cereal and cookies!!! I have denied that I have an issue because “I’ve been OK for 40+ years”. Unfortunately this came to a screeching halt when I was diagnosed with MS 3 years ago. I have continued to exercise, keep my weight in check but I continued to have extreme fatigue as well as other MS symptoms. I surely thought it had NOTHING to do with my diet but low and behold I have had 4 months of new onset extreme, generalized pruritis with my continued fatigue. Despite multiple medication attempts, and a medication vacation from my MS meds, I still have these symptoms. When 3 different people (2 of them my MD friends) asked me if I considered a Paleo diet, I thought there would be some hope for me. I have eliminated gluten from my diet and am working toward the Paleo diet and ultimately will try the AIP. I really hope this can help with my pruritis and my MS symtoms as well. My question to you is HOW the heck do you manage 3 meals per day without using the convenient foods we Americans have grown dependent using? Any tricks?
I make a batch of homemade sausage, cook it (baked in the oven) and freeze for very fast breakfasts. I usually make 6 lbs at a time, which lasts me almost three weeks (I’m the only one who eats it because the rest of the family has eggs for breakfast). I typically grab some lettuce or other greens, some homeade sauerkraut and some fruit for the side. Lunches for me usually are either leftovers or canned fish with some raw veggies (or sometimes leftover cooked veggies). These are also super easy. My kids typically have grass-fed deli meats and veggies and fruit (although my youngest also loves canned fish and will often join me). When I cook supper, I plan for leftovers. It’s pretty typical for me to cook once every 2-4 days with maybe making a few extra vegetables in between. So, basically, I commit larger chunks of time less frequently.
I’ve found that “batch cooking” is a great aid to having appropriate food available at all times (though I only cook for one–imagine it is really helpful when you’re cooking for a family!).
I also do batch shopping for protein, and then portion the food for the freezer. Yesterday the local Whole Foods had a 1/2 price sale on wild coho. You *know* I snapped up 3 pounds, and with a big smile on my face!
Hi Sarah, thanks for all that you do, I find your information so helpful, and your writing style so enjoyable to read.
My question is about nut sensitivity. I am noticing lately that when I eat some nuts (or even homemade nut milk) I get a kind of tingly rawness on my tongue, almost like a very mild version of when you stick your tongue on a 9-volt battery (I’m not the only one who did that right?), that lasts for several hours, as well as a little catch in my throat, like I need to clear it, that doesn’t last very long. Are these signals of intolerance? I haven’t been able to find any references about this anywhere. Macadamias seem fine, almonds not so much.
Any thoughts?
Thanks again,
Kellie
I get the exact same sensation when I eat raspberries. I have always associated it with an allergy. Certainly, itchy mouth or throat is definitely a allergy symptom (this would be a true allergy, rather than a sensitivity or intolerance), and allergies can cause swelling in the tongue and throat, which could also account for the sensations. The few occasional that I have has raspberries in the last few months, I haven’t noticed anything (although I still didn’t particularly like them), which might just say something about the level of inflammation I my body now. Anyway, I would say that whatever is going on, your body is telling you that nuts aren’t a good idea (at least for now). Although if you’re okay with some nuts, I think it’s probably okay to keep eating those (macadamias are pretty different from other nuts too, in a good way in terms of allergies).
Thanks Sarah! Happy Canada Day from us in BC 🙂
Aw, thanks! We sang the national anthem at breakfast. The kids were amused. 😉
Thank you both for this little thread.
I found your blog and this post after searching for “homemade nut milk tongue sensitivity.” I too get that 9-volt-battery feeling in my tongue with my homemade nut milks. I was trying to avoid the carrageenan I’ve been hearing so many bad things about — so I started making my own. Homemade almond milk always gave me sensitivity issues so I switched to hazelnut, but now (after a few months of making hazelnut milk with no problems), it just gave me that sensitive 9-volt-battery feeling.
I’m quite sad to have to cut out nut milks as I’m not a huge dairy fan either… but I’m sure I’ll find something suitable to put on my granola. Of course, after I explore your site a bit more, I’m sure I’ll discover much better things to eat! 🙂
Thank you! -Christine
Oh my… the whole reason I commented here (before I got side-tracked with my back-story) was to THANK YOU for sharing your allergy issues here so that I know I’m not the only one in the world with this problem. :]
Thank you so much for all of this wonderful information. I am preparing myself to start this diet. I will miss my eggs for sure :(. Are flax seeds ok? Thank you.
No, flax is not included.
thanks for the great info,
my husband has auto immune, eczema,a peanut allergy and what we think is ? auto immune inner ear disease/disorder. AIED. causing vertigo, fullness in the head/ear amongst other things. he was diagnosed as having Meniere’s Disease, this was without us and the specialist realising about the AID so we are investigating further.
we have just started the AIP today! fingers crossed for some relief.
Thanks Zoe
Zoe-Your post is almost a year old. I am wondering how your husband has been doing. I, too, have autoimmune inner ear disease profound deafness in my left ear. This has been going on for about 13 years with a severe flare-up 3 years ago. I feel like I am still recovering from the intense steroid treatment. I did an elimination diet 2 years ago but didn’t add things back slowly – just went right back to standard american diet and drinking! So now I’m starting again. My hearing is stable and I haven’t had severe vertigo since the flare up but now my joints and muscles are aching so much I can hardly walk. I would love to hear how the AIP has worked for your husband. Thanks!
Thanks for a straight answer on this! I have frequently wondered about coconut and it’s so good to hear that despite losing my coffee, cheese, eggs, and red wine, at least I can still have my coconut milk (and the occasional whole product treat)! You autoimmune protocol info is priceless – thank you for doing what you do!
Thank you so much for this post …… I know for a fact I have dairy intolerances but can manage a small amount but I’m suffering huge outbreaks the last few days after making a Paleo pizza with ground almonds and have been trying to figure out the culprit ….. My poor back has been on FIRE, and really itchy and I’ve also been headachy, could all these symptoms be coming just from the almonds?
Sadly, yes. Sleep is the most important thing to recover. Lots of water, stress management, broth, and maybe L-glutamine may also be helpful.
The last few days I have tried to look at the “recipes” under the recipes tab but no matter which one I click on it takes me to egg free muffin recipe or the spaghetti and meatballs recipe. These are the only 2 recipes I see. I would really like to see the others, is there something I am doing wrong? Thank you so much!
Thank you for your wonderful posts. I have not read anything about pumpkin seeds. You say yes to pumpkins and squashes, so wonder if their seeds are part of that when dried. I love the pumpkin seed butter. Thank you so much for all your amazing expertise and love that you share here.
I don’t recommend the seeds for the autoimmune protocol… although they are definitely a food to play with reintroductions later…
Thank you. I just started the AIP, finding the first week doable and not feeling deprived or missing any of the foods I have eliminated. I have Menieres Disease and Hashimoto. I thought I was eating healthy before, but I learned there are a few saboteurs pretending to be healthy – causing me grieve and discomfort.
Sarah, your maternal guidance, knowledge and confidence have been a Godsend to me since my recent MS diagnosis. My neurologist had me give up gluten, and I cut out the rest and went AIP after reading about Terry Wahls. Thankfully my MS is mild and I hope to keep it that way. Over the past few days I indulged in some raw, although Whole Foods purchased, cocoa covered kale chips and also a 1/4 cup of walnuts. these were the only two introductions I have made in my diet in over 6 weeks. I finally realized last night that either the caffeine in the cocoa or the walnuts were the reason for the return of my myoclonic jerk in my arm. Do you have a guess as to which it most likely was, although both are out of my house for good now.
It could be either. I’m personally extremely sensitive to chocolate (not that I don’t sometimes make a bad decision and eat some anyway). Chocolate is extremely high in phytic acid too. Next time you reintroduce, just try one thing at a time. 🙂
If I sprout the seeds, can I eat them while aip?
I recommend no seeds initially, but you’re welcome to try them and see how you do.
In another post you recommended almond milk to someone. Is it safe to drink homemade almond milk instead of the dairy you have to cut out on the protocol? Also if you want to avoid supplements where would your calcium come from?Thank you again.
Sarah recommends following a strict AIP for thirty days before reintroduction of foods not included on the AIP. You can read about food reintroduction on the AIP here: https://www.thePaleomom.com/2012/09/reintroducing-foods-after-following-the-autoimmune-protocol.html You can read about calcium sources here: https://www.thePaleomom.com/2013/09/why-dont-i-need-to-worry-about-calcium-2.html These topics are also discussed in detail in The Paleo Approach. — Tamar, Sarah’s assistant
Im having pricking sensations randomly all over the body mainly knees and hands, fingers, face from eating flax seeds. does this mean Im a bit allergic? Thanks
There are so many different allergic reactions, certainly this sounds like it may be a reaction to the flax. You should always check with your doctor to be sure. — Tamar, Sarah’s assistant
Hi Angie, I had similar problems with flax and it made my fingers and hands go all puffy and tingly. I recently discovered that it’s listed as being goitrogenic so if you have thyroid issues, best to avoid it.
Why not nuts and seeds? Or coffee, for that matter? I’ve been reading that the tannins in these foods may be the problem. I’m interested in your expert opinion on this!
Sarah explains why nuts and seeds are no included in the AIP on this page (see above). She discusses the pros and cons of coffee here: https://www.thePaleomom.com/2012/07/pros-and-cons-of-coffee.html and discusses these and other “gray area foods” here: https://www.thePaleomom.com/2011/12/gray-area-foods.html Both of these topics are also discussed in The Paleo Approach. You can read more about the book here: https://www.thePaleomom.com/the-Paleo-approach-reverse-autoimmune-disease-and-heal-your-body — Tamar, Sarah’s assistant
I have a question I am hoping someone can answer. I’m seeing a lot of contradictions on cross allergies with nuts & coconuts. Given, a coconut is a drupe not a tree nut. But, so are almonds, cashews, macadamias, walnuts etc. Indeed most ‘tree nuts’ we eat are actually drupes (hazelnut is the one exception I can think of). So why is it the other drupes are to be avoided & then tested as allergens on the AIP elimination protocol, but not coconuts?, if one finds they have an allergy to drupes, should one not be concerned that they also have an allergy to coconut? I am just surprised they allowed up front.
Thank you!
There isn’t much cross-reactivity because coconut palms are not actually trees (botanically, they are more closely related to grasses than trees). That’s why coconut are typically fine for people with tree nut allergies.
So they are a grain? (yes I’m being silly! 🙂 )
Funny you say that, as while I was researching further, I found an article that said botanists aren’t sure how to classify coconuts and aren’t even sure how/where they evolved from – they seem to be their own ‘animal’ so to speak (http://www.loc.gov/rr/scitech/mysteries/coconut.html). So it appears they have no anti-consumption defense mechanisms either (other than that super hard to open shell!)?
And thank you for your response – and for all your information and books! 🙂 As a fellow scientist I like to know where my information is coming from; it can be hard trying to separate the wheat from the chaff (sorry non-Paleo analogy!). Few people back up their ‘facts’ with anything more than anecdotal evidence (not that anecdotal evidence doesn’t have merit, but a study of n=1 & cherry picking from those scenarios is not convincing me that you are not selling snake oil). I really appreciate all the work you have put into your literature!
Is there any difference if you heat the nuts … eg baking with almond flour ?
No. – Christina, Sarah’s assistant
Hello! I have just developed eczema (out of nowhere..so strange) and it is spreading pretty quickly. So I have been reading up on these “elimination diets” .
3 questions:
1) Some people say hemp seeds are good for you in this diet. Is this true?
3) What about Quinoa? I read that this was okay too??
2) and Where can I find some recipe ideas for this elimination diet…has someone come up with this…at least a couple weeks of some ideas to make this easier?
Thank you a million! Not fun! 😉
No, hemp and quinoa are not included on the AIP. You can find resources for the AIP here: https://www.thePaleomom.com/tpa-approved – Christina, Sarah’s assistant
And… 2 more questions:
The other website said garbanzo beans and navy beans are okay. Is this true?
Thank you thank you! I’m ready to eat what ever:)
No, they are not Paleo or AIP. – Christina, Sarah’s assistant
Could you please explain why chia seeds are included in the new book with Mickey trescott but you state here chia is not AIP. I am upset by the confusion
You can find them in the foods to avoid list on page 18 of Mickey’s book and see when to introduce them on page 25. – Christina, Sarah’s assistant
I just got The Paleo Approach (yay!), and I have a question about cocoa butter. I know chocolate is not approved, but what about pure cocoa butter? It doesn’t have caffeine, but I haven’t yet been able to find any information on whether or not it contains lectins (I’m not even sure that pure fat can contain lectins), and I’m unsure if the omega 6 content is very high. That said I know all the oils and flours from nuts and seeds are not approved, so I’m thinking this means cocoa butter is in the same boat.
If that’s the case, what about using cocoa butter on the skin or lips? I make my own lotion bars that contain cocoa butter and sometimes use it as a lip balm. Would that amount be enough to prevent healing?
Sarah still recommends eliminating cocoa butter along with chocolate, but it should be safe for most people except those with severe chcocolate sensitivity. – Christina, Sarah’s assistant
Dang it, I got so excited reading the first part of this article like “OMG I have finally found an answer!”. But nope, no answers. My body hates all nuts and seeds (that I’ve tried) in virtually any quantity. After reading this and thinking about the timing – how long after I eat them – I am thinking it’s either the fiber fermenting in the large intestine or the O-6, or a combo.
It could also be a histamine reaction. I must admit I *love* macadamia nuts and ate loads of them on a keto diet…but they were making me ill. I would get puffy hands and didn’t feel good at all after eating them. They’re difficult to digest and digestion is involved with histamine, so they’re a real stress on the body and I’m guessing cause extra inflammation.
I have been treating my daughter’s ( now 4yrs old ) eczema with a nutrient dense food diet for over a year. We first started gluten free for the first year and of course we did not see the results we wanted. We then did the gaps diet and saw great results for the first few months, then it all went back to square one after some time on full gaps. Im sure that I moved to fast on certain foods, its the only thing that make sense to me.
I now have the Paleo approach for aip, I really like the science behind all of the food. We are pretty much back to an elimination diet. My question is why are macadamias okay and are berries with seeds safe?
Berries with seeds are fine as the seeds are so small they are not likely to make a difference. Macadamias are not AIP. – Christina, Sarah’s assistant
Sorry, I forgot to ask about tamarind fruit, is it aip allowed?
Yes, all fruit is AIP. – Christina, Sarah’s assistant
What about seed oils – hemp seed oil, poppy seed oil, pumpkin seed oil etc? Are they a no, too? I have been Paleo for two months now, am feeling and sleeping better, have lost weight, but my eczema and allergies are getting worse. I thought this was a sign of improvement (things getting worse before they get better) but right now, as I’m reading through your blog, I guess it’s rather a reaction to the tons of nuts, seeds and eggs I started eating. I definitely want to try AIP now but still am curious: do I have to sacrifice seed oils as well or are they different from the very seeds?
Seed and nut oils are not AIP. – Christina, Sarah’s assistant
I am 41 years old and I have Alopecia Universalis which started as Alopecia Areata in early 2011 and progressed to Alopecia Universalis midway through last year. It seems like it happened right after a bad tooth infection. I took antibiotics for the first time in 20+ years with that infection and the tooth was initially root canaled. I had the root canal removed as well in 2013. I did read your book which was an amazing read and resource. I have been strict AIP for 4 months now following it very closely. I wasn’t expecting a miracle but I have not seen any change at all. I was wondering if that could mean it is not food related. I would love to reintroduce foods but its hard since I have no digestive distress or pain of any sort and my only indication of things getting better would be some hair growth. I had a food allergy blood test taken in 2011 that didn’t show any allergies. I can’t recall right now which type of test that was in 2011. Do you think I should reintroduce any foods or just keep on the path for a while longer?
Have you looked at the troubleshooting guide in the back of the book? It may shed some light on areas within the AIP that could use some improvement or further investigation. If you feel ready, you can always try reintroducing foods and see how it goes, then cut back to the AIP if you do notice reactions. – Christina, Sarah’s assistant
Hi sarah, thank you so much for all your information! I have a question for you, I am a former vegan gone Paleo for the past four months! Every time I eat beef,lamb or chicken including broth I get hives all over my body! What should I do? Thank you so much!
I would look into histamine intolerance: https://www.thePaleomom.com/2013/06/teaser-excerpt-from-the-Paleo-approach-histamine-intolerance.html and also low stomach acid (a common problem for vegetarians/vegans): https://www.thePaleomom.com/2012/02/stomach-acid-connection.html – Christina, Sarah’s assistant
If I cut nuts and eggs out of my diet and still try and stay Paleo what would I have for breakfast, currently I have eggs most days or granola which has a lot of nuts in it. I wouldn’t even know where to start if I cut those out.
Sausage patties make an excellent breakfast (https://www.thePaleomom.com/2014/04/american-style-breakfast-sausage.html), as do leftovers, especially soup. – Christina, Sarah’s assistant
Can I have coconut products if I am on the AIP diet? How are they ok while other nuts should be avoided?
Coconuts are not actually nuts, they’re a drupe. They’re fine. – Christina, Sarah’s assistant
I see that several people have asked about hemp seeds, and that the answer is no. I understand, but I have a further question. I am sensitive to shellfish and I am not allergic/sensitive to fish but I have not ever liked any fish, even the ones people claim are “not fishy.” My former way of choking down fish was to drown it something like mac and cheese, or breaded fish sticks loaded with lemon juice and ketchup–none of which is an option anymore now that I’m gluten and dairy intolerant.
Hence, I found hemp seeds and hemp milk as a way of getting a good ratio of omega-3s and 6s. I also am not much a fan of organ meat. I could eat it, but it’d be the old choking-it-down thing. So finally the question: since i am not likely to eat fish, shellfish, or organ meat in any significant quantity and eggs and hemp products are off the plate, am I going to cause myself problems for not getting sufficient 3s and 6s?
If you are allergic to seafood, organ meats are the best source of omega-3s. Sarah has written two things on the subject: 1) Really reduce your intake of omega-6s by choosing grass-fed meats and fats and avoiding or severely limiting nuts/seeds and poultry and 2) Eat seafood and organ meats anyway. – Christina, Sarah’s assistant
Thanks. Yes, I do grass-fed meats. But sorry, seafood is not an option, as i mentioned, I am way too sensitive, it’s worse than my gluten sensitivity, which I am extremely reactive. So it sounds like the answer is yes, I will be deficient in omegas unless I try to choke down organ meat. Too bad I can’t drown it in Mac and Cheese. Very discouraging. Thanks for your time anyhow.
And what about sunflower seeds? I’m not sure if I can eat them. I’ve heard that they’re not so harmful when they’re roasted, is it true?
What about papaya seeds?
Can you provide a list for seeds? For example, corn is technically a seed, but is it included?
What about black cumin seed or oil? (Nigella Sativa) That is supposed to very beneficial for immune health and is unrelated to regular cumin?
Sarah, what about if seeds are sprouted such as chia?
You said “To date, there is no scientific evidence that the lectins in nuts and seeds cross an intact gut barrier or prime the immune system”
What then, is the specific evidence that the lectins in grains cross an intact gut barrier or prime the immune system?
i can eliminate them for at least a month. I suspect I do not have a problem with most nuts. But, I’m wondering how almond Milk and cashew milk fit in? I love them, & feel they are a good substitute for dairy in recipes. I probably consume one serving per day. Thoughts?
If I’ve done the ELISA food sensitivity test, does this mean I can stop the AIP and go back to regular Paleo? None of the AIP flagged foods were positive for me.
Hi,
I was wondering why nuts and seeds are not allowed in autoimmune Paleo but you can still eat fruit that contain seeds. What is the difference between for example a watermelon seed and a sesame seed?
This topic came up on the Facebook page and I am really interested to know the answer. What about the seeds in berries? I have been doing AIP for 3 weeks and was so happy to reintroduce seeds first after 30 days. However I have been using berries in my smoothies (strawberries, blackberries, and blueberries) which all include seeds. Do I have to start over again?! I hope not. Please let me know so I know what step to take next.
Hello Paleo Mom, first can I say thank you. Thank you for the time and dedication that you have invested in this field. You are paving the way for so many of us. When I was 13 I was diagnosed with Juvenille Rheumatoid Arthritis. I’ve had ups and downs. On meds, off meds. It’s been a roller coaster. I have been trying to manage my swelling (my left knee swells up when not on meds) through diet for the past 4 months. I did a 21 day Cleanse (Alejandro Junger) and then amped it up anotch with the Myer’s Way (Amy Myers). Both Junger and Myers maintain that 100% Cacao (NOT cocoa) is okay on the the Autoimmune Protocol but I’ve read from some others that cacao is NOT okay. What are your findings/opinion on the matter? I highly regard what you have to say due to your research-based approach. Your response would be appreciated. Thank you.
For arthritis forget supplements. Stop ingesting the causes, lectins. Arthritis-causing lectins are in grassy grains (wheat, barley, rye and oats), in legumes (beans, peas and peanuts), and in nightshades (potatoes, tomatoes and peppers). Aggravating the arthritic condition is fructose. Fructose is in any food which tastes sweet. The combination of fructose and any of the above foods opens intestine tight junctions and allows them into the bloodstream.
Get your nutrients from meat and fat …..especially fat.
Does this apply to almond and cashew milks as well
Almonds in the United States are irradiated which is a problem for our liver as our liver can’t handle very well irradiated nuts. Both organic and inorganic almonds are irradiated. Most all other countries don’t irradiate almonds
What about mustard?
Hi Sarah
I have Graves, and have been following the AIP for approx 18 months. I feel great and got my condition into remission within 5 months of following the AIP way.
So thankful I found your page and to you for your incredible knowledge and insight to the complexities of health and autoimmune.
I am now taking a look into my bathroom products and can’t seem to find a natural body lotion that doesn’t contain nuts or seeds.
How potentially damaging is it to have seeds/nuts in body products for someone with an autoimmune.?
(I do eat almond meal sometimes when baking and don’t appear to have an issue.)
Thank you
Bronte
foods containing phytic acid have caused my MS. the day that i stopped eating foods high in phytic acid is the day i started to improve. just because there is an absence of studies/data doesn’t mean something is not true.
phytic acid leaks from the gut.
phytic acid crosses the blood brain barrier in rats
phytic acid triggers an immune response that damages my cns
my degrees are in research methods and statistics. this post is not baloney.
john PhD
What about SPROUTED beans and seeds? My understanding is that much of the composition of what you’re eating changes in the process from a seed to a sprout….
Sprouted beans and seeds can be good options, however I would still recommend eliminating them on the autoimmune protocol for at least 30 days before reintroducing them. -Kiersten
I’m sorry, I don’t know what you mean when you say the fiber in nuts can be difficult to digest. Fiber isn’t digested. It’s roughage. That’s why it moves things through your system. Is this a typo? Thanks. 🙂
Insoluble fiber isn’t digested, but soluble fiber is. -Kiersten
This explained nuts, but not so much seeds. Why are raw pumpkin seeds to be avoided- but the seeds in berries and bananas okay?
Please answer Aly’s question: What is the difference between a watermelon seed and a sesame seed?
Thank you.
August 6, 2015 at 2:20 am
Aly said Hi,
I was wondering why nuts and seeds are not allowed in autoimmune Paleo but you can still eat fruit that contain seeds. What is the difference between for example a watermelon seed and a sesame seed?
Eating watermelon seeds is not recommended. Seeds are seeds. Consuming the fruit without the seeds is acceptable. Hope this helps! -Katie, Sarah’s Research Assistant
Hi there
I have been strict AIP for 2 years. I am about to start working out to bulk up and would like to use a protein powder for after workouts. I am considering a mix of pea and hemp powders.
Is this ill-advised? Any advice? I plan on first introducing the pea powder to see how I tolerate and then mixing in the hemp powder, probably gradually moving up to a 50/50 mix if both are well tolerated.
What signs should I be looking out for in case I do not tolerate the powders? I have alopecia areata.
Thank you
You should treat this as you would any AIP reintroduction. So look out for any symptoms of your disease worsening, gastrointestinal issues, mood issues, aches and pains, increased mucus production, changes in energy levels, etc. I would also check out Sarah’s post on plant based protein. In general, the only “protein powder” Sarah recommends for those following the AIP diet is collagen peptides, but if you’re ready to start reintroducing that’s great! I would just advise you treat it as such. You can get Sarah’s Reintroduction Guide in the free membership area of the site. -Kiersten
I don’t see any mention of hemp hearts (hemp seeds). I love utilizing hemp hearts to make grain free notoatmeal. Are hemp hearts allowed during the elimination phase?
Because they are seeds, they are eliminated initially on AIP. -Kiersten