Understanding the 'Why': The Autoimmune Protocol Explained
The Autoimmune Protocol (AIP) is an elimination diet designed to help manage autoimmune symptoms by reducing inflammation and healing the gut. It's a therapeutic approach that goes beyond standard Paleo by removing additional potential inflammatory triggers. The AIP diet is not just about what you can't eat, but also about the nutrient-dense foods you should include to support your body's healing process. This includes an abundance of vegetables, healthy fats from sources like avocado and coconut, and quality protein. When it comes to condiments, the rules are particularly strict, which is where the question of whether is mayo ok on AIP diet becomes so critical.
Why Traditional Mayonnaise is a Misfit
Traditional mayonnaise, whether store-bought or homemade, contains two major components that are prohibited during the AIP elimination phase: eggs and specific industrial vegetable oils. Eggs, a common allergen, are removed because they can be a potential immune trigger for some individuals. Industrial seed oils, such as canola, sunflower, and soybean oil, are highly processed and have a high omega-6 fatty acid content, which can promote inflammation. For those with autoimmune conditions, reducing these inflammatory triggers is paramount. Additionally, many commercial brands contain hidden sugars, thickeners, and preservatives that are also non-compliant.
Delicious AIP-Friendly Mayonnaise Recipes
Fear not, mayonnaise lovers! The absence of traditional mayo does not mean sacrificing creamy spreads and delicious dips. The key is to create your own homemade version using compliant ingredients. Here are a couple of popular AIP-friendly approaches:
Avocado-Based Mayo
- One of the simplest and most satisfying alternatives.
- Ingredients: 1 medium ripe avocado, 1/4 cup avocado oil, 1 tbsp apple cider vinegar, 1 tbsp water, and sea salt to taste.
- Method: Combine all ingredients in a blender or food processor and blend until smooth and creamy.
Coconut Milk-Based Mayo
- This recipe provides a lighter, sweeter alternative.
- Ingredients: 1/3 cup full-fat coconut milk (from the can, refrigerated), 1 tbsp coconut oil, 1 tsp lemon juice, 1/2 tsp sea salt, and 3 tbsp water.
- Method: Gently warm the coconut oil and combine all ingredients in a blender. Blend until emulsified and smooth.
Aquafaba-Based Mayo (Modified AIP)
- For those on a modified AIP program that allows legumes, aquafaba (chickpea liquid) is an excellent emulsifier.
- Ingredients: Aquafaba from a can of chickpeas, avocado oil, and lemon juice.
- Method: This technique requires a blender to combine the ingredients for a classic emulsion, resulting in a product remarkably similar to traditional mayo.
The Importance of Compliant Ingredients
When making your own mayo, sourcing the right ingredients is critical. Always use oils like avocado oil or extra virgin olive oil, which are considered healthy and anti-inflammatory fats on AIP. Ensure any coconut milk you use is from a can free of thickeners like guar gum, which is not AIP-compliant. For seasonings, stick to fresh herbs and compliant spices like garlic powder and onion powder, avoiding nightshade-based spices like paprika. The effort to create your own condiments pays off with delicious, safe results that support your healing journey.
Finding Your Favorite AIP Mayo
With multiple options for homemade mayonnaise, you can experiment to find your favorite. Some prefer the rich creaminess of the avocado version, while others enjoy the delicate flavor of the coconut milk or the familiar texture of aquafaba mayo. Consider what you'll be using it for; avocado mayo pairs well with savory dishes like burgers and chicken salad, whereas coconut milk mayo might be better in some dressings. The best option is the one you enjoy most and which keeps you committed to the AIP protocol. For those transitioning off the elimination phase, recipes that reintroduce certain ingredients, like some mustard, may be an option, but always test them carefully to see how your body reacts.
Comparison Table: Homemade vs. Store-Bought Mayo
| Feature | Homemade AIP-Compliant Mayo | Standard Store-Bought Mayonnaise |
|---|---|---|
| Eggs | Always omitted during elimination | Contains egg yolk; a common AIP trigger |
| Oils | Uses compliant oils like avocado or olive oil | Contains inflammatory seed oils like canola, soy, or sunflower |
| Additives | Preservative, sugar, and emulsifier-free | Often contains sugar, preservatives, and thickeners |
| Customization | Full control over ingredients and flavor profile | Standardized, non-customizable recipe |
| Freshness | Made on demand, no shelf-life extenders | Can contain ingredients to prolong shelf-life |
| Preparation Time | Requires a few minutes of blending | Zero prep time, ready to use |
| Flavor | Can vary slightly based on oil choice | Distinct, uniform flavor profile |
Conclusion
In short, standard mayonnaise is not ok on AIP diet because of its inclusion of eggs and inflammatory seed oils. The good news is that creating delicious, creamy, and satisfying alternatives is both simple and empowering. By making your own mayo at home with AIP-compliant ingredients like avocado, coconut milk, or aquafaba, you can enjoy all the benefits of this versatile condiment without compromising your autoimmune healing goals. This allows you to stick to your dietary protocol while still enjoying flavorful, satisfying meals. The effort is minimal and the reward is a truly delicious, anti-inflammatory condiment.
