What are the best nuts for AIP? (Hint: There aren't any!)

The Autoimmune Protocol (AIP) diet is a restrictive elimination plan designed to reduce inflammation and support gut healing. During this diet, people often ask what are the best nuts for AIP, only to find that all true nuts are excluded during the elimination phase.

Quick Summary

All nuts are removed during the AIP diet's elimination phase due to potential inflammatory triggers and anti-nutrients. Instead, focus on safe substitutes like tigernuts and coconut for comparable flavor and texture.

Key Points

• No True Nuts: The AIP elimination phase strictly prohibits all true nuts and seeds due to their potential to trigger inflammation and gut irritation.

• Tigernuts are a safe alternative: Despite their name, tigernuts are tubers and are fully AIP-compliant, offering a nutty flavor and texture in various forms.

• Watch for Anti-Nutrients: Nuts contain anti-nutrients like lectins and phytic acid, which can hinder mineral absorption and irritate the gut lining.

• Use Coconut as a Substitute: Unsweetened shredded coconut, coconut butter, and coconut milk are excellent, versatile AIP-compliant alternatives for adding nutty flavor and texture.

• Focus on Gut Healing: The removal of potentially irritating foods like nuts is central to the AIP's mission of allowing the gut to rest, repair, and heal.

• Reintroduction is Individualized: After the elimination phase, nuts can be slowly and carefully reintroduced to test for individual tolerance.

Why Are Nuts Not Allowed on the AIP Diet?

During the elimination phase of the Autoimmune Protocol (AIP), the goal is to remove all potential inflammatory triggers and gut irritants from the diet. This includes nuts and seeds for several key reasons related to their nutritional composition. Understanding these reasons is crucial for comprehending the strict nature of the AIP diet and its focus on promoting gut healing and reducing autoimmune symptoms.

High in Omega-6 Fatty Acids

Many nuts are naturally rich in omega-6 fatty acids. The typical Western diet often has an imbalanced ratio of omega-6 to omega-3 fatty acids, favoring the former. Excessive intake of omega-6s without a corresponding balance of anti-inflammatory omega-3s can contribute to a pro-inflammatory state in the body, which is what the AIP diet aims to avoid.

Presence of Anti-Nutrients

Nuts contain natural defense compounds known as anti-nutrients, including lectins and phytic acid. These compounds can be problematic for individuals with autoimmune conditions because they can:

• Irritate the gut lining: Lectins, a type of protein, can bind to carbohydrates and potentially increase intestinal permeability, or 'leaky gut'. For someone with an autoimmune disease, this can be particularly problematic as it may exacerbate symptoms.
• Inhibit mineral absorption: Phytic acid can bind to essential minerals like calcium, magnesium, iron, and zinc, hindering their absorption. For a person on a restrictive diet, ensuring maximum nutrient uptake is critical.

Digestive Difficulty

Even without considering anti-nutrients, nuts are often difficult for compromised digestive systems to process. For those with gut-related autoimmune issues like Crohn's disease or irritable bowel syndrome (IBS), nuts can cause gas, bloating, and general discomfort, further irritating an already sensitive gut. By removing them completely, the AIP diet gives the digestive system a chance to rest and heal.

What are the Best AIP-Compliant Substitutes for Nuts?

Since true nuts are off the menu during the AIP elimination phase, what can you use to replace that satisfying crunch and flavor? The key is to find foods that mimic the texture and richness of nuts while remaining compliant with the protocol.

Tigernuts: The Ultimate "Nut" Alternative

Despite their name, tigernuts are not nuts but rather small, edible root vegetables or tubers. They are a staple of the AIP diet for this reason and offer a slightly sweet, nutty flavor profile. Tigernuts can be consumed in many forms:

• Whole, soaked tigernuts: Offer a chewy, satisfying snack.
• Tigernut flour: An excellent, grain-free flour for baking AIP-compliant treats.
• Tigernut milk: A creamy, nut-free and seed-free milk alternative.

Coconut: Versatile and Delicious

Coconut is another cornerstone of AIP cooking and can be used in a variety of ways to replace nuts and their derivatives.

• Unsweetened shredded coconut: Can be toasted to add a nutty-like texture to salads or stir-fries.
• Coconut butter: A rich, creamy spread that is a perfect substitute for nut butters.
• Coconut milk and cream: Used in sauces, curries, and desserts to add creaminess.

Avocado and Olives: Healthy Fats Galore

Avocados and olives are great sources of healthy monounsaturated fats and can help replace some of the healthy fat content you might miss from nuts. Avocados can add creaminess to dishes, while olives offer a savory, briny flavor profile.

AIP-Friendly Crunchy Snacks

While you can't have a handful of almonds, you can still enjoy a satisfying, crunchy snack on AIP:

• Toasted coconut chips
• Dehydrated sweet potato or apple chips
• Crispy kale chips
• Homemade tigernut crackers
• Fermented vegetables

Nuts vs. AIP-Compliant Alternatives: A Comparison

Feature	Common Nuts (e.g., Almonds, Walnuts)	AIP-Compliant Alternatives (e.g., Tigernuts, Coconut)
AIP Elimination Phase	NOT ALLOWED	ALLOWED
Type	True nuts (seeds)	Tubers, fruit, etc.
Lectins	Contain lectins	Free of lectins
Phytic Acid	Contain phytic acid	Contain negligible or no phytic acid
Omega-6s	Often high in omega-6s	Balanced fat profile
Digestive Ease	Can be difficult to digest	Generally easy to digest
Example Uses	Snacking, nut butter, flour	Snacking, "nut" butter, flour, milk

The Reintroduction Phase

Following a period of strict elimination (typically 30-90 days), the AIP protocol includes a structured reintroduction phase. During this time, foods like nuts and seeds can be carefully and slowly added back into the diet one at a time to assess individual tolerance. Some people may find they can tolerate certain nuts in moderation, while others may not. This personalized approach is what makes AIP so effective for identifying specific food triggers.

Conclusion

In summary, the question of what are the best nuts for AIP has a simple but often surprising answer: there are no true nuts on the elimination phase of the diet. The decision to remove nuts is a core principle of the protocol, driven by concerns over inflammation, gut irritation, and anti-nutrients. By focusing on nutrient-dense AIP-compliant alternatives like tigernuts, coconut, and healthy fats from avocados and olives, you can successfully navigate the elimination phase while still enjoying rich flavors and textures. Remember, the ultimate goal of AIP is to listen to your body and find a personalized diet that supports your long-term health and well-being. For more scientific context on how diet affects inflammation, you can explore research from the National Institutes of Health. For more information, please see https://www.sciencedirect.com/science/article/pii/S0899900718300984.

Frequently Asked Questions

Are tigernuts really nuts?

No, tigernuts are not true nuts. They are small, edible root vegetables or tubers that are AIP-compliant and safe to consume during the elimination phase.

Why can't I have any nuts during the AIP elimination phase?

All true nuts and seeds are eliminated due to their potential to contribute to inflammation from a high omega-6 content and the presence of anti-nutrients like lectins and phytic acid, which can irritate the gut.

Can I eat cashews or almond butter on the AIP diet?

No, cashews, almonds, and any other true nut or seed, including their butters and flours, are not allowed during the AIP elimination phase.

When can I reintroduce nuts on the AIP diet?

Nuts can be reintroduced during the reintroduction phase, which follows the strict elimination period. This process is done carefully, one nut at a time, to see how your body tolerates them.

What can I use instead of nut flour for baking?

Instead of nut flour, you can use AIP-compliant flours like tigernut flour, cassava flour, or coconut flour for baking.

Is coconut an AIP-compliant substitute for nuts?

Yes, coconut is a versatile and excellent AIP-compliant substitute. You can use unsweetened shredded coconut, coconut milk, and coconut butter to replace the texture and flavor of nuts.

Are there any AIP-compliant crispy snacks to replace nuts?

Yes, you can enjoy crispy snacks like toasted coconut flakes, dehydrated sweet potato or kale chips, and homemade tigernut crackers as alternatives to nuts.