What coconut milk is AIP friendly?

January 4, 2026 •

4 min read

According to reputable AIP resources, many common coconut milk products contain additives that can negatively impact gut health and are not compliant with the protocol. Learning exactly what coconut milk is AIP friendly is a crucial step for anyone following this strict elimination diet.

Quick Summary

Identify AIP-compliant coconut milk by checking labels for zero additives like guar gum or carrageenan. This guide provides brand recommendations and a DIY recipe.

Key Points

Check Labels: Always read the ingredient list for any store-bought coconut milk to ensure it only contains coconut and water, avoiding all additives.
Avoid Gums: Thickening agents like guar gum, xanthan gum, and carrageenan are not AIP-compliant and can cause gut irritation.
Homemade is Safest: Making coconut milk from shredded coconut and water at home is the most reliable way to guarantee it is 100% compliant.
Look for "Simple" Versions: Some brands, like Native Forest Simple and Aroy-D cartons, offer additive-free coconut milk, but verify the label before every purchase.
Embrace Separation: Natural separation of coconut milk is normal and indicates a lack of emulsifiers. Simply stir or whisk it back together after chilling.
Opt for Full-Fat: Full-fat coconut milk is generally preferred for its richness and healthy fats, with a higher coconut-to-water ratio.

Navigating AIP Compliance for Coconut Milk

The Autoimmune Protocol (AIP) is designed to reduce inflammation and heal the gut by removing potentially problematic foods. While coconut milk is a staple in many AIP recipes, finding a compliant version requires careful label reading. The issue doesn’t lie with the coconut itself, but with the additives manufacturers use to improve texture and shelf life. Common thickeners and stabilizers, including gums and emulsifiers, are major red flags for those on the AIP.

The Problem with Additives

Processed foods often contain ingredients that are harsh on the gut lining, which is the primary concern for individuals with autoimmune conditions. For coconut milk, this means avoiding the following:

Guar Gum: A common thickening agent derived from guar beans. It can be difficult to digest and is known to cause gastrointestinal issues for some sensitive individuals.
Xanthan Gum: Another stabilizer, produced by the fermentation of sugar. Like guar gum, it is a non-compliant additive in the AIP world.
Carrageenan: A seaweed-derived product used for thickening. It has been linked to inflammation and is strictly off-limits.
Other Emulsifiers: Additives such as polysorbate 60 or sodium carboxymethyl cellulose can disrupt the gut microbiome and should be avoided.

These additives are a concern because they can increase gut permeability, also known as "leaky gut," which is a root cause of autoimmune flare-ups. Therefore, the safest and most compliant coconut milk will contain only two ingredients: coconut and water.

Your Options for AIP-Friendly Coconut Milk

There are two primary routes for sourcing safe coconut milk for your AIP journey: finding an additive-free brand or making it yourself.

AIP-Friendly Canned Coconut Milk Brands

While brand formulas can change, some companies are known for offering simple, additive-free options. Always double-check the ingredient list before purchasing, as regional products can vary.

Aroy-D (in a carton): Many in the AIP community recommend Aroy-D coconut milk sold in a shelf-stable carton, as its ingredient list is often just coconut and water.
Native Forest Simple: This brand offers a version of coconut milk in a BPA-free can that explicitly states it contains no guar or gums. Ensure you pick up the "Simple" variety.
Natural Value: Some AIP recipe creators have successfully used Natural Value full-fat coconut milk, provided it meets the strict two-ingredient requirement.

Homemade AIP Coconut Milk

Making your own coconut milk is the most reliable way to guarantee it's 100% compliant and free from all additives. It is also surprisingly simple.

Ingredients:

1 cup unsweetened shredded coconut flakes
3-4 cups hot, filtered water

Instructions:

Combine Ingredients: Add the shredded coconut and hot water to a high-speed blender.
Blend: Blend for 3-5 minutes, until the mixture is thick and creamy.
Strain: Pour the mixture through a fine-mesh sieve, cheesecloth, or nut milk bag over a bowl to separate the milk from the pulp.
Squeeze: Squeeze the cloth to extract as much liquid as possible.
Store: Transfer the milk to an airtight jar and refrigerate. It will separate, so just give it a good shake or stir before each use.

Comparison of Coconut Milk Options


Feature	Homemade Coconut Milk	Additive-Free Store-Bought	Standard Store-Bought (with additives)
AIP Compliance	Excellent (100% Guaranteed)	Variable (Must Read Label)	Not Compliant (Avoid)
Ingredients	Only coconut and water	Only coconut and water	Coconut, water, gums, emulsifiers
Cost	More affordable per serving	Varies, often more expensive	Mid-range
Convenience	Requires preparation time	Quick and ready-to-use	Quick and ready-to-use
Shelf-Life	Short (3-4 days refrigerated)	Longer (shelf-stable unopened)	Longer (shelf-stable unopened)
Texture	Separates when chilled; needs shaking	Consistent and creamy	Smooth and uniform

Using AIP Coconut Milk in Your Cooking

Once you have your AIP-compliant coconut milk, you can use it in countless ways. It is an excellent base for creamy soups, sauces, and curries. Use it to add richness to smoothies, create dairy-free ice cream, or substitute for cow's milk in baking. For a delicious, gut-friendly dessert, use the cream that separates from homemade coconut milk to make a whipped cream topping. The rich, healthy fats in full-fat coconut milk provide satiety and flavor without inflammation.

Conclusion: Making the Right Choice for Your Health

Finding AIP-friendly coconut milk is about prioritizing ingredients over convenience. While a quick look at the label may seem sufficient, a deeper understanding of prohibited additives like guar gum and carrageenan is essential. For the safest option, and to control all ingredients, homemade coconut milk is the clear winner. For store-bought convenience, diligently reading labels and sticking to simple, two-ingredient products is the only way to stay compliant. By making an informed choice, you ensure your coconut milk truly supports your healing journey, rather than hindering it. Check out A Squirrel in the Kitchen's article on AIP coconut milk for more information.

Frequently Asked Questions

Yes, but you must be a meticulous label reader. An AIP-compliant coconut milk should have only two ingredients: coconut and water. Brands known for offering these additive-free versions include Native Forest Simple and Aroy-D cartons, but always check the ingredients.

Guar gum, a common thickener, is a food additive that can cause inflammation and negatively impact the gut microbiome, which is detrimental to the healing process targeted by the AIP diet.

There is no single 'best' brand, as formulas can change. However, Native Forest Simple and Aroy-D (in the carton) are frequently recommended in the AIP community for their simple, two-ingredient formulations. Always read the label to confirm.

Yes, making your own coconut milk at home is the most foolproof method for ensuring it is completely AIP-compliant. It only requires unsweetened shredded coconut and filtered water.

In addition to guar gum, you should avoid other thickeners and stabilizers like xanthan gum, carrageenan, and various emulsifiers and preservatives. The goal is to find a product that is just coconut and water.

Yes, coconut is not a true tree nut and is a compliant food on the AIP diet. Coconut oil is fine without restriction, while coconut milk should be consumed in moderation, and high-fiber products like coconut flour should be used sparingly.

Homemade AIP coconut milk will naturally separate into cream and water in the fridge. To make it creamy again, simply warm it gently in a saucepan and whisk, or shake the jar vigorously before use.