Understanding the Role of Fat on the AIP Diet
On the Autoimmune Protocol (AIP), the goal is to reduce inflammation and heal the gut. This means eliminating trigger foods, but it also involves replacing them with nutrient-dense, gut-friendly alternatives. Fats are essential for absorbing fat-soluble vitamins (A, D, E, and K), supporting brain health, and providing energy. However, not all fats are created equal, and the AIP diet is very specific about which ones are permitted during the elimination phase.
The Approved Healthy Fats on the AIP Diet
The core principle is to use minimally processed, high-quality fats from natural sources. Here are the types you can confidently include:
- Avocado Oil: Sourced from avocados, this oil is rich in monounsaturated fats and has a high smoke point, making it excellent for cooking. Look for cold-pressed, extra-virgin varieties stored in dark glass bottles to protect against oxidation.
- Olive Oil: Extra-virgin olive oil is a staple of the AIP diet, primarily for cold applications like salad dressings or drizzling over finished dishes. Its monounsaturated fat content is a powerful anti-inflammatory. Always choose a high-quality, cold-pressed olive oil in an opaque container.
- Coconut Oil: This tropical oil is a highly stable saturated fat, making it a great choice for cooking at medium-to-high temperatures. It is also high in medium-chain triglycerides (MCTs). Coconut butter, another AIP-compliant option, can be used for baking and other recipes.
- Animal Fats: Rendered fats from well-sourced animals are not only compliant but also highly nourishing. Options include: Tallow (from beef or lamb), Lard (from pastured pork), Duck Fat, and Chicken Schmaltz. These fats are stable and add a rich flavor to food.
- Fatty Fish: Whole food sources of healthy fats are the best. Cold-water fatty fish like salmon, mackerel, and sardines are rich in inflammation-fighting omega-3 fatty acids.
- Coconut Cream and Milk: Used in many AIP recipes for sauces and creams, these are great sources of saturated fat. Ensure the ingredients are AIP compliant and free of additives like guar gum.
What Fats to Avoid and Why
The AIP diet eliminates fats known to promote inflammation, particularly heavily processed options with an unhealthy omega-6 to omega-3 ratio.
- Processed Vegetable and Seed Oils: Highly refined and altered, these oils are a major source of inflammation. This includes canola, corn, cottonseed, grapeseed, soybean, safflower, and sunflower oils.
- Nut and Seed Oils: During the strict elimination phase, all nuts and seeds, and their oils, are removed. This includes almond, walnut, sesame, and flaxseed oil.
- Chemically Altered Fats: Industrial trans fats, hydrogenated oils, and margarine are strictly prohibited.
- Dairy Fats: Since dairy is eliminated on AIP, so are its derived fats like butter and ghee during the initial phase.
How to Choose and Store Quality AIP Fats
Quality matters immensely on the AIP diet. For animal fats, sourcing from grass-fed, pasture-raised animals is preferred. For plant oils, look for labels indicating cold-pressed and unrefined processing. Store fats and oils properly to prevent oxidation. Monounsaturated oils like avocado and olive oil should be kept in dark glass bottles away from light and heat. Animal fats and coconut oil are more stable and can be stored at room temperature or in the refrigerator.
Comparison of AIP Compliant vs. Non-Compliant Fats
| Feature | AIP Compliant Fats | Non-Compliant Fats (AIP Elimination) |
|---|---|---|
| Examples | Extra-Virgin Olive Oil, Avocado Oil, Coconut Oil, Tallow, Lard, Duck Fat, Fatty Fish | Canola Oil, Sunflower Oil, Soybean Oil, Peanut Oil, Ghee, Butter, Nut and Seed Oils |
| Processing | Minimally processed, cold-pressed or naturally rendered | Highly refined, chemically altered, or industrially processed |
| Fatty Acid Profile | Balanced, higher in monounsaturated and saturated fats, with anti-inflammatory omega-3s from fish | Often high in inflammatory omega-6s and trans fats |
| Use | Cooking (coconut oil, animal fats), Cold applications (olive oil, avocado oil), Whole foods (avocado, fish) | Generally avoided in all applications during elimination phase |
| Inflammatory Impact | Anti-inflammatory and nourishing | Pro-inflammatory and potentially gut-irritating |
Conclusion
Understanding what are the healthy fats on AIP diet is a cornerstone of the autoimmune protocol. By focusing on high-quality, minimally processed options like avocado oil, coconut oil, and rendered animal fats, you provide your body with the nutrients it needs to reduce inflammation and support healing. Avoiding inflammatory seed oils and other processed fats is just as important. With careful sourcing and preparation, these healthy fats can become a delicious and vital part of your AIP journey. For more detailed information on which fats are appropriate for different cooking methods, check out resources like the Autoimmune Wellness Guide to Fats.
Frequently Asked Questions (FAQs)
Is extra virgin olive oil good for cooking on AIP?
Extra virgin olive oil has a lower smoke point and is best used for cold preparations like dressings or finishing dishes. For cooking, higher heat stability fats like coconut oil or tallow are better.
Can I use store-bought mayonnaise on the AIP diet?
No, most store-bought mayonnaise contains non-compliant seed oils and eggs. However, you can make your own AIP-compliant mayo using avocado oil.
Are nut butters allowed on AIP?
No, nuts and seeds are eliminated during the initial phase of the AIP diet due to their potential to irritate the gut. Nut butters are also prohibited.
Is canola oil AIP approved?
No, canola oil is a highly refined seed oil that is not permitted on the AIP diet.
What about palm oil on the AIP diet?
Palm oil is generally permitted on AIP, but it's important to choose ethically sourced options. Palm kernel oil is not allowed.
Are olives allowed on AIP?
Yes, olives themselves are allowed as a whole food. However, you must check the label of any prepackaged olives to ensure they are not preserved in a non-compliant oil.
What are some good cooking fats for high heat on AIP?
For high-heat cooking, the best options are stable, saturated fats such as coconut oil, tallow, and lard.
