What bread can you eat on AIP? A Complete Guide to Grain-Free, Healing Breads

November 4, 2025 •

5 min read

Over 90% of adults do not meet the recommended daily fiber intake, and many turn to alternatives like AIP-compliant bread for added nutrients. During the elimination phase of the autoimmune protocol, all grains are excluded, leading to the common question: What bread can you eat on AIP that is safe and satisfying?.

Quick Summary

The Autoimmune Protocol (AIP) eliminates all grain-based products. Fortunately, several compliant flours like cassava, tigernut, and green banana can be used to make delicious bread alternatives, including soft loaves, versatile flatbreads, and fluffy biscuits.

Key Points

AIP Bans Traditional Bread: The Autoimmune Protocol (AIP) eliminates all grain-based, egg-based, and nut-based products, including traditional and many gluten-free breads, during the elimination phase.
Embrace Alternative Flours: Cassava, tigernut, green banana, coconut, and tapioca starch are popular AIP-compliant flours used to create grain-free bread alternatives.
Use Gelatin as an Egg Replacer: Since eggs are eliminated, gelatin is a primary binding agent in AIP bread recipes, helping to create the right structure and texture.
Explore Diverse Bread Options: AIP baking allows for a variety of bread types, including soft sandwich loaves, versatile flatbreads, and fluffy biscuits, using approved flour blends.
Mind the Flours' Properties: Flours like coconut flour absorb a lot of moisture and are best used in smaller amounts or in specific blends to avoid dense, dry results.
Master AIP Sourdough: Using a grain-free starter fermented with ingredients like sweet potato mash or sauerkraut juice, it's possible to create a tangy, AIP-friendly sourdough.

Understanding the Restrictions: Why Traditional Bread is Out on AIP

The Autoimmune Protocol (AIP) is an elimination and reintroduction diet designed to help reduce inflammation and manage autoimmune symptoms. A cornerstone of the elimination phase is the complete removal of grains, including wheat, corn, rice, and oats. This is because grains contain components like gluten and other anti-nutrients that can trigger an inflammatory response in sensitive individuals.

Additionally, the AIP diet eliminates other common bread ingredients, such as eggs, nuts, and seeds. Traditional bread, including many gluten-free varieties, contains many of these off-limits ingredients, making them unsuitable for the AIP elimination phase. This leaves those following the diet in search of compliant alternatives that still provide the comfort and satisfaction of a good piece of bread.

Your Toolkit of AIP-Compliant Flours

While traditional flours are off the table, several root- and fruit-based flours are perfectly safe for AIP baking. Understanding the properties of each is key to achieving the desired texture in your baked goods. Many successful AIP bread recipes use a blend of these flours to mimic the qualities of wheat flour.

Cassava Flour: A versatile, mild-flavored flour made from the whole yuca root. Its texture is remarkably similar to wheat flour, making it an excellent base for many recipes, including tortillas and crackers. Some people report sensitivities, so test your tolerance.
Tigernut Flour: Made from a small, sweet root vegetable, not a nut. It has a slightly sweet and nutty flavor and provides a lighter texture to baked goods. It is high in fiber and works well in breads, muffins, and cookies.
Green Banana Flour: This flour is made from unripe, green bananas and is high in resistant starch. It has a neutral taste and works great as a binder in AIP bread recipes.
Coconut Flour: A high-fiber, heavy flour that absorbs a lot of moisture. It is best used in smaller quantities as part of a flour blend to prevent baked goods from becoming too dry or dense. It also imparts a distinct coconut flavor.
Tapioca Starch (or Flour): This is the extracted starch from the cassava root, similar in function to cornstarch. It adds chewiness and binding properties to bread, especially when combined with other flours.
Arrowroot Starch: Similar to tapioca starch, arrowroot is a grain-free thickener and binder. It helps to create a light texture in AIP baked goods.

Comparison of Common AIP Flours


Flour	Source	Flavor Profile	Common Uses	Texture	Key Feature	Common Pairing
Cassava	Yuca Root	Mild, neutral	Tortillas, crackers, general baking	Light, powdery (like wheat flour)	Versatile, easy to substitute	Tapioca Starch
Tigernut	Root vegetable	Sweet, nutty	Breads, muffins, desserts	Light, airy	High fiber	Coconut Flour
Green Banana	Unripe Banana	Neutral	Breads, cakes, binding agent	Provides structure	High in resistant starch	Tigernut Flour
Coconut	Coconut Meat	Strong coconut	Small portion of blend	Heavy, moisture-absorbent	High in fiber	Cassava Flour
Tapioca	Cassava Root Starch	Neutral	Binder, thickener	Chewy, starchy	Adds chewiness and binds	Cassava Flour
Arrowroot	Root Starch	Mild	Binder, thickener, sauces	Light, fine	Instant thickening	Any AIP flour

Delicious AIP Bread Recipes and Alternatives

With the right flours, a variety of bread-like options can be made. These recipes often rely on other AIP-compliant ingredients like gelatin (as an egg replacer), natural sweeteners in moderation, and various healthy fats.

AIP Loaf Bread: Recipes for a sliceable sandwich loaf often use a blend of green plantain, tigernut, and tapioca flour to achieve a flexible texture. Using gelatin and apple cider vinegar helps with binding and leavening.
AIP Flatbread and Wraps: These are quick and simple to make, often using just cassava flour and a fat like coconut oil. They are perfect for sandwich wraps or as a side with a hearty soup.
AIP Biscuits: Simple, savory biscuits can be made with a combination of cassava flour, tapioca starch, and a leavening agent like baking soda and cream of tartar. These are great with stews or as a breakfast item.
AIP Sourdough: For those seeking a more traditional flavor and texture, AIP sourdough recipes exist using a grain-free starter. These often involve fermented white sweet potato mash or sauerkraut juice to achieve the tangy flavor.

Tips for Successful AIP Baking

Baking with AIP-compliant flours requires a different approach than traditional baking. Here are a few tips to help you get the best results:

Master the flour blend: Don't rely on a single AIP flour for a recipe, as their properties differ greatly from wheat. Follow recipes that have already worked out the right ratio of binding and structural flours.
Embrace new binders: With eggs eliminated, gelatin is an excellent binding agent. It can be added dry to the flour mix to help the bread hold its shape.
Use the right liquid: Coconut milk or tigernut milk can replace dairy or nut milks. Ensure liquids are at room temperature or warm, not cold, as this can affect the texture of the bread.
Patience is key: AIP flours absorb moisture differently. Doughs may need to rest to allow flours to fully hydrate and set, especially when using gelatin.
Avoid common pitfalls: Coconut flour absorbs much more moisture than other flours. If using it in a blend, ensure the recipe accounts for this to prevent a dense, dry result.

The Reintroduction Phase and Beyond

The AIP elimination phase is not meant to be permanent. After symptoms have stabilized, foods can be slowly and systematically reintroduced to identify any specific triggers. This means that some individuals may be able to reintroduce certain grains or nuts, expanding their bread options significantly. However, always listen to your body and work with a healthcare professional to guide this process. Until then, enjoying creative, AIP-compliant bread alternatives is a delicious and supportive part of your healing journey. For more recipe inspiration, visit Eat Beautiful.

Conclusion: Bread is Possible on AIP

Navigating the AIP diet does not mean giving up bread entirely. While traditional, grain-based loaves are off the menu during the elimination phase, a wealth of compliant alternatives can be crafted from root and fruit flours like cassava, tigernut, and green banana. With the right ingredients and a little experimentation, delicious and satisfying AIP-friendly breads are easily within reach, proving that a healing diet can still be a comforting one. The key lies in understanding the unique properties of these alternative flours and following recipes tailored for the protocol.

Frequently Asked Questions

No, most store-bought gluten-free breads contain other ingredients that are not AIP-compliant, such as eggs, nuts, seeds, yeast, and refined sugars. You must check the ingredients list carefully and avoid packaged products.

Gelatin is a very effective egg substitute for binding AIP bread. You can add it dry to your dry ingredients or, in some cases, bloom it with water before mixing it into the dough.

Both come from the yuca root. Cassava flour is the ground whole root and acts as a primary flour, while tapioca starch is the extracted starch and primarily serves as a binding agent to add chewiness.

Yes, AIP sourdough can be made using a grain-free starter. Recipes often use fermented liquid from sweet potato mash or sauerkraut juice instead of a traditional grain-based starter to achieve the characteristic flavor.

AIP breads are best stored in an airtight container in the refrigerator to maintain freshness and prevent spoilage. They can often be frozen for longer storage.

Coconut flour absorbs a large amount of moisture, so using too much can result in a very dense, dry, and heavy final product. It's often used in combination with other flours to balance texture.

No, AIP breads made without yeast do not require a traditional rise time. However, recipes using gelatin may require the dough to rest for a period to allow the gelatin to absorb moisture and set.