What is the AIP Diet?
The Autoimmune Protocol (AIP) diet is a specialized elimination diet designed to help manage symptoms of autoimmune diseases such as Hashimoto's thyroiditis, inflammatory bowel disease (IBD), and rheumatoid arthritis. It is a stricter variant of the paleo diet, focusing on healing a 'leaky gut' and reducing systemic inflammation by temporarily removing foods that can potentially trigger an immune response. The diet is typically broken into two main phases: the elimination phase and the reintroduction phase. The strict elimination phase requires avoiding grains, legumes, dairy, eggs, nuts, seeds, and nightshades for a period of 30 to 90 days, or until symptoms improve. After a noticeable reduction in symptoms, the reintroduction phase involves carefully adding back individual foods to identify specific triggers.
The crucial distinction: Dill weed vs. dill seed
When considering whether dill is allowed on the AIP diet, it is vital to differentiate between the two usable parts of the plant: the leafy dill weed and the small, hard dill seeds.
Dill weed: The AIP-compliant herb During the strict elimination phase of the AIP diet, dill weed is fully compliant and can be used liberally to add flavor to meals. As a leafy herb, it falls into the category of allowed foods, similar to basil, parsley, and cilantro. This is because the AIP diet permits the use of leaves, flowers, roots, and bark from plants, which are generally considered less inflammatory than seeds. Dill weed provides a fresh, grassy, and slightly tangy flavor that can enhance many AIP-friendly dishes, from fish and soups to salads and roasted vegetables.
Dill seed: The AIP non-compliant spice Dill seed, like all seeds, is strictly prohibited during the elimination phase of the AIP diet. The protocol removes all seeds, including seed-derived spices such as cumin, coriander, fennel, and dill seed, to reduce potential triggers. For individuals with autoimmune conditions, seeds can be a potential source of inflammation due to compounds that may irritate the gut lining. Therefore, to be compliant with the elimination phase, you must use only the herb (dill weed) and avoid the spice (dill seed).
How to reintroduce dill seed
For those who miss the unique, pungent flavor of dill seed, it can be retested during the reintroduction phase of the AIP diet. The process is a careful and deliberate one, designed to help you identify which foods you can tolerate.
- Preparation: Ensure you have been symptom-free for a significant period on the elimination diet, typically at least 30 days. Choose a day to reintroduce dill seed when you are not particularly stressed or experiencing an illness, as this can affect the results.
- Testing: Eat a small amount of dill seed (about a quarter teaspoon). Wait 15 minutes and observe for any immediate reactions.
- Observation: If no reaction occurs, eat a slightly larger portion and wait for two to three hours, watching for any delayed symptoms.
- Final test: If still no symptoms appear, eat a normal-sized portion and then completely avoid the food for a minimum of five days.
- Success or Failure: If you remain symptom-free for the entire five-day period, the reintroduction is considered successful, and you can reincorporate dill seed into your diet. If symptoms flare up at any point, stop the reintroduction and return to the elimination phase until symptoms subside.
Nutritional benefits of dill
Whether using the herb during elimination or successfully reintroducing the seeds, dill offers several nutritional benefits that support overall health.
- Rich in antioxidants: Dill contains compounds like flavonoids and monoterpenes, which provide anti-inflammatory effects and help protect cells from damage by free radicals.
- Source of vitamins and minerals: Dill weed contains essential vitamins like Vitamin C and A, as well as minerals such as manganese, iron, and folate.
- Digestive aid: The natural oils in dill can help aid digestion by promoting the production of digestive enzymes, potentially alleviating bloating and gas.
- Potential for blood sugar management: Some studies, though largely conducted in animal models with high doses, suggest that dill may help manage blood sugar levels by improving insulin sensitivity.
Comparison table: Dill weed vs. dill seed on AIP
| Aspect | Dill Weed | Dill Seed |
|---|---|---|
| AIP Elimination Phase | Allowed | Not Allowed |
| Primary Function | Leafy herb for flavor | Seed-based spice for seasoning |
| Reintroduction Phase | No reintroduction needed | Reintroduced in stages (typically Stage 1) |
| Flavor Profile | Fresh, grassy, slightly tangy | Pungent, slightly citrusy, warm |
| Culinary Uses on AIP | Soups, salads, fish, roasted vegetables | Only used after successful reintroduction |
Creative ways to use dill weed on AIP
Since dill weed is a versatile and compliant herb, there are many ways to incorporate it into your AIP meals. It can bring a fresh, bright flavor to otherwise simple dishes.
- Herb-infused sauces: Finely chop fresh dill weed and mix with olive oil, apple cider vinegar, and salt to create a simple, fresh dressing for salads or steamed vegetables.
- Fish seasoning: Sprinkle chopped dill weed over grilled or baked fish for a classic and delicious pairing.
- Coleslaw: Add fresh dill to a coleslaw made with shredded cabbage, carrots, and an AIP-friendly dressing.
- Bone broth flavoring: Enhance the flavor of homemade bone broth by adding fresh dill towards the end of the cooking process.
- Stuffed vegetables: Mix chopped dill with ground meat and other AIP-compliant vegetables to create flavorful stuffed bell peppers or zucchini boats.
Conclusion
For individuals following the AIP diet, the question of whether dill is allowed has a split answer depending on the part of the plant being used. The leafy herb, dill weed, is a fantastic and compliant addition to your diet during the elimination phase, offering a host of flavors and nutritional benefits. However, dill seeds must be strictly avoided during this initial phase, as they are part of the seed family that the protocol eliminates. The reintroduction phase provides a structured and safe path to test your tolerance for dill seed and other excluded foods, helping you expand your dietary variety over time. By understanding this crucial distinction, you can confidently navigate the AIP diet while continuing to enjoy flavorful, nutrient-dense meals. As with any significant dietary change, it is always recommended to consult with a healthcare provider or a dietitian knowledgeable about the AIP diet.
