Is tahini allowed on AIP during the elimination phase?

Over 23 million Americans are affected by autoimmune disorders, prompting many to explore dietary interventions like the Autoimmune Protocol (AIP). When navigating this strict dietary framework, a common question arises: is tahini allowed on AIP, especially given its prevalence in healthy, Paleo-inspired cooking? The short answer is no, not during the elimination phase.

Quick Summary

Tahini is not permitted during the AIP diet's elimination phase because it is a seed product. It must be avoided until the reintroduction phase.

Key Points

• Elimination Phase Status: Tahini is prohibited during the AIP elimination phase because it is made from sesame seeds.

• Reason for Exclusion: Seeds contain potential irritants like phytic acid and can trigger inflammation in sensitive individuals.

• Reintroduction Strategy: Tahini can be systematically reintroduced during the personalization phase, typically in Stage 2.

• Testing Protocol: The reintroduction process for tahini involves controlled testing over several days to monitor for adverse symptoms.

• Compliant Alternatives: Acceptable substitutes for tahini during the elimination phase include tigernut butter, avocado, or coconut butter.

• Long-Term Goal: The AIP diet aims to identify personal food triggers, not to permanently eliminate foods that are well-tolerated.

Understanding Tahini and the AIP Elimination Phase

Tahini is a paste made from ground sesame seeds. While highly nutritious and a staple in many cuisines, its origin from a seed means it is strictly prohibited during the initial elimination phase of the Autoimmune Protocol (AIP). The AIP diet is designed to reduce inflammation and heal the gut lining by removing foods that are common allergens or potential irritants. Seeds fall into this category due to compounds like phytic acid and other potential inflammatory agents that can be problematic for individuals with autoimmune conditions. This is a key distinction between the AIP and the less restrictive Paleo diet, which sometimes allows seeds.

Why are Seeds, Including Tahini, Excluded?

During the AIP elimination phase, the objective is to give the gut a complete break from potential inflammatory triggers. Seeds contain several properties that can pose a challenge to a sensitive digestive system:

• Anti-nutrients: Phytic acid, found in seeds, can bind to minerals and prevent their absorption. For someone with an already compromised system, this can be counterproductive to healing.
• Potential Inflammatory Response: For some individuals, seeds can trigger an immune response, leading to increased inflammation. The elimination phase helps to identify these triggers with certainty.
• Gut Healing: By removing potentially irritating foods, the AIP diet allows the intestinal lining to repair, which is a core goal of the protocol.

Reintroducing Seeds and Tahini on AIP

The AIP diet is not meant to be a permanent, highly restrictive diet. It is a tool to help individuals identify their specific food triggers. Once symptoms have significantly improved, the reintroduction phase begins, and foods like tahini can be tested. This process is gradual, systematic, and requires careful monitoring of symptoms.

The Reintroduction Process for Tahini

1. Begin When Ready: Only start reintroduction after you have achieved a noticeable reduction in autoimmune symptoms, typically after a minimum of 30 days on the elimination phase.
2. Choose Your Food: Select tahini as the first food to reintroduce. Avoid testing any other new food for at least a week.
3. The Test: Eat a very small amount, like half a teaspoon of tahini, and wait for 15 minutes. If no symptoms appear, have another teaspoon and wait 2-3 hours. If still no symptoms, have a full portion. Stop if you experience any reactions.
4. Observe: Abstain from tahini and any other reintroductions for 5-7 days. During this time, carefully monitor your body for any signs of returning symptoms like fatigue, joint pain, or digestive issues.
5. Assess: If you had no reaction, tahini can be safely added back into your diet in moderation. If you experienced a reaction, continue to avoid it and return to the elimination protocol until symptoms resolve before trying another food.

AIP-Compliant Tahini Substitutes

For those who need a creamy, savory ingredient while still in the elimination phase, several AIP-compliant alternatives can be used to mimic the texture and richness of tahini. These allow you to make dressings, dips, and spreads without compromising your protocol.

• Tigernut Butter: Made from a root vegetable (a tuber), tigernut butter offers a creamy, slightly sweet and nutty flavor that is safe for AIP.
• Coconut Butter/Manna: This provides a rich, fatty texture perfect for sauces. For savory applications, combine it with garlic, herbs, and lemon juice.
• Avocado: When pureed, avocado can create a creamy base for dressings and dips. Add olive oil, lemon juice, and compliant herbs for a tahini-like flavor profile.
• Sunbutter (Sunflower Seed Butter): Only appropriate during the reintroduction phase, as it is made from seeds.

Comparison: AIP Elimination vs. Post-Reintroduction

Feature	AIP Elimination Phase	Post-Reintroduction (Personalized AIP)
Tahini	Prohibited	Permitted (if tolerated)
Seeds & Seed Spices	Prohibited	Permitted (if tolerated)
Nuts & Nut Oils	Prohibited	Permitted (if tolerated)
Legumes	Prohibited	Permitted (if tolerated)
Nightshades	Prohibited	Permitted (if tolerated)
Eggs	Prohibited	Permitted (if tolerated)
Dairy	Prohibited	Permitted (if tolerated)
Ghee	Permitted	Permitted
Coconut Oil/Olive Oil	Permitted	Permitted
Lifestyle	Strict elimination	Individualized approach

Conclusion

For anyone following the Autoimmune Protocol (AIP), it is clear that tahini is not allowed during the initial, strict elimination phase. Its exclusion stems from the fact that it is a seed product and, like all seeds, is temporarily removed to help calm the immune system and promote gut healing. The ultimate goal of AIP is personalization, and the reintroduction phase allows individuals to test their tolerance for foods like tahini. By following the systematic reintroduction protocol and using compliant alternatives in the interim, you can successfully navigate the AIP diet while expanding your palate safely when the time is right. For more comprehensive information on the AIP diet, consult with a qualified health professional or visit the Berkeley Well-Being Institute for additional resources: AIP (Autoimmune Protocol) Diet: Plan, Foods, & Tips.

Frequently Asked Questions

Can I have any seeds during the AIP elimination phase?

No, all seeds, including sesame, chia, flax, and seed-based spices, are strictly off-limits during the AIP elimination phase.

Why are sesame seeds considered inflammatory on AIP?

Sesame seeds, like other seeds, contain compounds such as phytic acid and can trigger an immune or inflammatory response in some individuals with autoimmune conditions, which is why they are eliminated.

When can I try reintroducing tahini on AIP?

You can begin the reintroduction process for tahini after achieving a significant reduction in your autoimmune symptoms, typically a minimum of 30 days into the elimination phase.

How do I safely reintroduce tahini into my diet?

To safely reintroduce tahini, eat a small amount, wait 5-7 days while monitoring for symptoms, and gradually increase the amount if no reaction occurs.

What is a good tahini substitute for hummus on AIP?

For an AIP-compliant hummus alternative, you can use pureed cauliflower, steamed zucchini, or tigernut butter as a base instead of chickpeas and tahini.

What is the difference between Paleo and AIP regarding tahini?

The AIP diet is more restrictive than the standard Paleo diet during the elimination phase, with AIP specifically excluding seeds like sesame (and thus tahini), which may be allowed on a Paleo plan.

Can I eat 'AIP-friendly' dressings that contain tahini?

No, any product labeled 'AIP-friendly' that contains tahini is not suitable for the elimination phase. Such products are only for individuals who have successfully reintroduced seeds.