Is Dairy Allowed on the AIP Diet?

January 2, 2026 •

3 min read

Over 6.2 million American adults have been diagnosed with an autoimmune disease, which is often managed through a specific diet. The Autoimmune Protocol (AIP) diet is a therapeutic elimination plan that strictly removes common inflammatory foods, leading many to question: is dairy allowed on the AIP diet?.

Quick Summary

The AIP diet eliminates all dairy products during the initial phase to help reduce inflammation and identify food sensitivities. Dairy contains proteins like casein and sugars like lactose, which can trigger immune responses and exacerbate symptoms in susceptible individuals. After the elimination phase, dairy may be reintroduced, starting with products containing the lowest concentration of lactose and milk proteins.

Key Points

No dairy in the elimination phase: All dairy products, including milk, cheese, and butter, are strictly avoided during the initial, restrictive phase of the AIP diet.
Inflammatory potential: Dairy is eliminated because proteins like casein and whey can trigger inflammation and immune responses in susceptible individuals.
Reintroduction is possible: The AIP is not necessarily a lifelong dairy-free diet; dairy products can be slowly and methodically reintroduced during later phases.
Start with least reactive dairy: When reintroducing, begin with dairy products containing the lowest concentration of lactose and milk proteins, such as ghee.
Dairy alternatives are available: Many AIP-compliant dairy substitutes, like coconut milk, tigernut milk, and avocado milk, can be used during elimination.
Listen to your body: The reintroduction phase is crucial for identifying your personal food triggers. If symptoms return after reintroducing dairy, it should be avoided.

Why Is Dairy Excluded on the AIP Diet?

The Autoimmune Protocol (AIP) diet is designed to heal the gut and reduce systemic inflammation that can trigger or worsen autoimmune symptoms. During the initial, and most restrictive, elimination phase, a wide range of food groups are removed, including all forms of dairy. The core reasons for this restriction relate to common inflammatory triggers found in dairy products:

Casein and Whey Proteins: These are the primary proteins in milk. Casein, in particular, has a molecular structure similar to other proteins in the body, which can cause the immune system to launch an attack on both the casein and the body's own tissues in a process called molecular mimicry. This can be a major issue for those with autoimmune conditions like Hashimoto's disease.
Lactose Intolerance: Many people worldwide have some degree of lactose intolerance, an inability to digest the sugar in milk. This can lead to digestive distress and gut irritation, which can compromise the gut lining and contribute to systemic inflammation.
Hormones and Additives: Many modern dairy products come from animals treated with hormones and are processed with various additives. These substances can also provoke an immune response and contribute to inflammation and gut issues.

The AIP Reintroduction Process for Dairy

The AIP is a temporary elimination diet, and the goal is to expand your diet as much as possible without triggering symptoms. For dairy, this is a multi-step, slow process that starts only after your symptoms have noticeably improved and stabilized during the elimination phase.

How to Reintroduce Dairy

Start with Ghee: The reintroduction of dairy often begins with ghee, which is clarified butter with most of the milk solids (including casein and lactose) removed.
Progress to Butter: If ghee is tolerated well, the next step is typically butter, which contains a low amount of milk proteins and lactose.
Move to Fermented Dairy: Next, one can test fermented dairy products like organic yogurt or kefir. Fermentation breaks down some of the lactose and makes the proteins more digestible.
Try Cheese and Cream: Following that, you can reintroduce harder cheeses and cream, which have higher concentrations of milk proteins and fats.
Finally, Milk: The last dairy product to reintroduce is milk, which contains the highest amounts of lactose and is often the most difficult to digest.

Comparison of Dairy Products on AIP


Dairy Product	AIP Elimination Phase	AIP Reintroduction Order	Reasoning
Ghee	Excluded	First (after symptom reduction)	Most milk solids removed; lowest potential for reactivity.
Butter	Excluded	Second	Contains small amounts of dairy protein. Test after ghee.
Yogurt/Kefir	Excluded	Third (Fermented)	Bacteria help break down lactose and proteins.
Hard Cheese	Excluded	Fourth	Higher protein content, typically lower lactose.
Milk	Excluded	Fifth (Last)	Highest concentrations of lactose and proteins.

AIP-Compliant Dairy Alternatives

For those who cannot tolerate dairy or are still in the elimination phase, many delicious and creamy alternatives exist.

Coconut milk and cream: A popular and versatile choice for sauces, curries, smoothies, and desserts.
Tigernut milk: A completely nut-free, seed-free, and dairy-free option made from a small, fibrous tuber. Tigernut milk can be made at home and is perfect for drinking or adding to recipes.
Sweet potato milk: A creamy, dairy-free milk alternative that is nut-free and compliant with the AIP diet.
Avocado milk: Blended avocado can create a rich, creamy texture similar to milk, perfect for smoothies or creamy bases.
Bone broth: While not a direct milk substitute, bone broth is a nutrient-dense, gut-healing fluid that can be used in many savory applications where dairy might otherwise be used.

Conclusion

In summary, dairy is explicitly excluded during the initial elimination phase of the AIP diet due to its potential to cause inflammation via proteins like casein and potential lactose intolerance. The ultimate goal is to reduce immune system overactivity and promote gut healing. For many, the elimination is temporary, and dairy can be cautiously and systematically reintroduced in later phases, starting with the least allergenic forms like ghee. Throughout the process, an abundance of flavorful, compliant dairy alternatives, such as coconut and tigernut milk, ensure that the diet remains varied and satisfying. As always, it is recommended to work with a healthcare professional or registered dietitian for personalized guidance on the AIP journey.

Frequently Asked Questions

Ghee is clarified butter, meaning most of the milk solids—which contain casein and lactose—are removed during processing. Because it is often tolerated better than other forms of dairy, it is typically the first dairy product tested during the reintroduction phase.

No, during the elimination phase, all mammalian dairy products, including those from goats and sheep, are prohibited. Some individuals may be able to tolerate these better upon reintroduction due to differences in casein content, but this must be tested individually.

The elimination phase for all restricted foods, including dairy, typically lasts for a minimum of 30 days, or until a noticeable reduction in autoimmune symptoms is achieved. Some individuals may stay in this phase longer, up to 90 days or more, before beginning reintroductions.

If you accidentally consume dairy, the best course of action is to return to the strict elimination phase and continue to monitor for any returning symptoms. This allows your body to clear the potential irritants before re-evaluating.

Lactose intolerance is a common reason for gut irritation, which is a factor in AIP elimination. However, even those who can digest lactose may react to milk proteins like casein, which are also removed on AIP.

Yes, feeling well and having reduced symptoms is the signal to begin the reintroduction phase. You should still reintroduce dairy systematically, starting with ghee, to identify if any specific type causes a reaction.

AIP-compliant alternatives for smoothies include coconut milk, tigernut milk, sweet potato milk, and avocado milk. These provide a creamy texture without triggering potential inflammation.