Is mayonnaise allowed on the AIP diet? Navigating condiments on the Autoimmune Protocol

Over 75% of store-bought mayonnaise contains ingredients that are strictly eliminated during the Autoimmune Protocol (AIP) diet's initial phase. For this reason, traditional mayonnaise is not allowed on the AIP diet, but a creamy, delicious, and fully compliant alternative is still possible with the right ingredients and approach.

Quick Summary

Traditional mayonnaise is not AIP-compliant due to its inflammatory seed oils and egg content. The article explains which ingredients to avoid, how to make a safe, homemade version using approved oils and egg substitutes, and how to find compliant store-bought options for a strict elimination diet.

Key Points

• Traditional Mayo is Not Allowed: Standard mayonnaise is prohibited on the AIP diet due to its primary ingredients, eggs and inflammatory vegetable oils.

• Inflammatory Ingredients Are Key: The AIP elimination phase removes eggs and processed seed oils (canola, soy) to reduce gut irritation and inflammation.

• Homemade AIP Alternatives Exist: You can make compliant mayonnaise using safe emulsifiers like avocado or coconut milk and healthy fats like avocado oil.

• Carefully Check Store-Bought Labels: Finding compliant store-bought mayo is difficult; you must check labels meticulously for eggs, seed oils, nightshades, and other additives.

• Eggs Can Be Reintroduced Later: After the elimination phase, eggs are one of the foods systematically reintroduced to test for individual tolerance.

• Reintroduction Is Part of the Protocol: The AIP diet is not a permanent state of elimination but a process that helps you identify personal food triggers for a personalized, long-term diet.

Why Traditional Mayonnaise Is Not AIP-Compliant

When starting the Autoimmune Protocol (AIP) diet, it's crucial to understand which ingredients in common foods trigger inflammation and gut irritation. Traditional mayonnaise is a perfect example of a food that must be avoided, primarily because of two key components: eggs and inflammatory vegetable oils.

The AIP diet begins with a strict elimination phase designed to remove all potential food irritants from your diet to allow the body to heal. Since autoimmune conditions involve a dysfunctional immune response, foods that may contribute to inflammation or cause gut permeability are removed entirely. Eggs are one of the most common allergens and are therefore eliminated. In addition, the vegetable oils typically used in commercial mayo, such as canola, soy, and sunflower oil, are highly processed and high in omega-6 fatty acids, which can promote inflammation when consumed in excess. Many store-bought brands also contain added sugars and other non-compliant additives, making them unequivocally off-limits during the elimination phase.

Making Your Own AIP-Compliant Mayonnaise

For those who can't imagine life without a creamy spread, making your own AIP mayonnaise is the best solution. The key is to replace the eggs and inflammatory oils with compliant ingredients. Many recipes use a base of high-quality avocado oil or light olive oil, which are rich in healthy monounsaturated fats and are allowed on the protocol.

Egg-Free Emulsifiers

To achieve the creamy texture of mayo without using eggs, several AIP-compliant substitutes work effectively. These ingredients act as emulsifiers, binding the oil and acid together to create a smooth, rich condiment. Popular choices include:

• Avocado: Ripe avocados are a fantastic base for a creamy, rich mayo. The natural fats and texture emulsify beautifully with oil and acid. Recipes often blend avocado with avocado oil, apple cider vinegar, and seasonings.
• Coconut Milk: Full-fat coconut milk can be used to create a surprisingly creamy, vegan-friendly AIP mayo. It pairs well with a neutral-flavored oil like avocado oil and a splash of apple cider vinegar.
• Aquafaba: The liquid from a can of chickpeas, known as aquafaba, can act as a powerful egg substitute in some modified AIP recipes. While legumes like chickpeas are typically excluded from the core AIP elimination phase, some modified protocols allow them after the initial phase or if they are reintroduced successfully. Check your specific protocol guidelines before using.

Basic AIP Mayonnaise Recipe

Here is a simple recipe to get you started. This version uses an immersion blender, which makes emulsification quick and easy.

Ingredients:

• 1 large ripe avocado
• 1/4 cup avocado oil
• 1 tbsp apple cider vinegar
• 1/4 tsp sea salt
• 1/4 tsp garlic powder (optional)

Instructions:

1. Combine the ripe avocado, avocado oil, apple cider vinegar, and seasonings in a tall, narrow jar or a small blender cup.
2. Place the immersion blender at the bottom of the container, ensuring it is fully submerged.
3. Start blending on high speed for 30 seconds without moving the blender, allowing the ingredients at the bottom to emulsify.
4. Slowly lift the blender, pulling the emulsified mixture up through the oil. Continue blending until the mixture is thick and creamy.
5. Store in an airtight container in the refrigerator for up to 5 days.

Finding Store-Bought AIP Mayonnaise

While making your own mayo is the safest bet, some brands are now producing AIP-compliant products, although they can be difficult to find and often require careful label reading. When searching for a store-bought version, look for the following characteristics:

• Avoid all seed oils: Check the ingredient list to ensure it does not contain sunflower, canola, safflower, or other non-compliant vegetable oils.
• Check for eggs: The product must be explicitly labeled egg-free.
• Verify no additives: Ensure there are no added sugars, emulsifiers like carrageenan or guar gum, or nightshade-based spices.
• Look for AIP-focused brands: Companies that specialize in Paleo or Autoimmune Protocol products are your best bet. Websites like FullyHealthy.com (formerly ShopAIP) feature vetted products, including some AIP-compliant condiments. For example, some Primal Kitchen products made with 100% avocado oil could be compliant, but you must still check the full ingredient list for eggs and spices.

Traditional vs. AIP-Compliant Mayonnaise: A Comparison

Feature	Traditional Mayonnaise	AIP-Compliant Mayonnaise
Key Ingredients	Eggs, inflammatory seed oils (canola, soy), vinegar, sugar, spices	Avocado, coconut milk, or aquafaba; avocado or olive oil; apple cider vinegar; AIP-safe spices
Emulsifier	Eggs	Avocado, coconut milk, or aquafaba
Oil Source	Inflammatory seed oils (often highly processed)	Compliant, healthy fats (avocado oil, light olive oil)
Sweeteners	Often contains added refined sugars	Typically unsweetened; some recipes may use a minimal amount of honey during reintroduction, but not during elimination
Spices	Can contain seed-based spices (mustard, paprika) and nightshades	Uses AIP-safe spices like garlic powder or fresh herbs; mustard is a seed-based spice and should be reintroduced
Inflammation Risk	High due to eggs, processed oils, and additives	Low; ingredients are chosen to be anti-inflammatory

The Role of Reintroduction

One of the ultimate goals of the AIP diet is not permanent elimination, but careful and systematic reintroduction of foods after the elimination phase is complete and symptoms have subsided. Eggs, nuts, and seeds are reintroduced in specific, monitored stages. For mayo lovers, this means you might be able to reintroduce eggs and potentially make a more traditional-tasting paleo mayo. Mustard, a common ingredient in traditional mayo and a seed-based spice, is also a reintroduction item. This phase helps you determine your individual tolerance levels and build a personalized, long-term diet that supports your health without unnecessary restrictions. You can learn more about the reintroduction process from the Autoimmune Wellness Handbook: https://autoimmunewellness.com/the-aip-reintroduction-guide/

Conclusion

So, is mayonnaise allowed on the AIP diet? The short answer is no, not in its traditional store-bought form. However, this doesn't mean you have to give up creamy, delicious condiments forever. By understanding which specific ingredients to avoid—primarily eggs, inflammatory seed oils, and non-compliant spices—you can easily create your own version at home using approved ingredients like avocado or coconut milk and avocado oil. For those seeking a store-bought solution, diligent label-reading and focusing on brands specializing in AIP-compliant products are essential. The ultimate goal is to use the AIP elimination phase to heal your body, and then, through careful reintroduction, discover which ingredients you can tolerate for a sustainable and satisfying long-term diet.

Frequently Asked Questions

Can I eat any kind of mayonnaise on the AIP diet?

No, traditional mayonnaise is not allowed during the AIP elimination phase. It contains eggs and inflammatory seed oils, which are strictly prohibited.

What is wrong with the oils in regular mayonnaise for AIP?

Regular mayonnaise often uses highly processed seed oils like canola, soy, and sunflower oil, which are high in omega-6 fatty acids. An excess of these fatty acids can promote inflammation in the body.

Are eggs always forbidden on the AIP diet?

Eggs are eliminated during the initial phase of the AIP diet but are among the foods reintroduced later in a systematic process. Whether you can add them back depends on your individual tolerance.

What is a good substitute for mayo on the AIP diet?

Excellent AIP-compliant mayo substitutes can be made at home using a base of ripe avocado or full-fat coconut milk, emulsified with avocado oil and acid like apple cider vinegar.

Can I use mustard in my AIP mayonnaise recipe?

No, mustard is a seed-based spice and is not allowed during the AIP elimination phase. It is a food to be reintroduced at a later stage, along with eggs.

Are there any store-bought AIP-compliant mayonnaises?

While difficult to find, some brands specializing in AIP or Paleo products offer compliant options. You must read labels carefully to ensure there are no eggs, seed oils, or other non-compliant ingredients.

What are the key ingredients in homemade AIP mayonnaise?

A homemade AIP mayonnaise typically includes a base like avocado or coconut milk, a compliant oil such as avocado or light olive oil, and an acid like apple cider vinegar or lemon juice for flavor and emulsification.

Why is it important to avoid certain foods on the AIP diet?

The AIP diet aims to reduce inflammation and heal a potentially leaky gut by removing common trigger foods. Identifying and eliminating these irritants allows the immune system to reset and autoimmune symptoms to improve.