Discover What Condiments Are Allowed on the AIP Diet

December 25, 2025 •

4 min read

While the Autoimmune Protocol (AIP) is known for its restrictive nature, many flavorful condiments are surprisingly compliant with the diet's guidelines. This guide serves as an essential resource for those seeking to understand exactly what condiments are allowed on the AIP diet and how to make delicious alternatives from scratch.

Quick Summary

This article outlines which condiments are permissible on the AIP diet, covering approved spices, sauces, and dressings. It provides guidance on safe store-bought products and offers simple recipes for homemade substitutes.

Key Points

Embrace Herbs: Fresh and dried herbs like basil, oregano, and rosemary are compliant and can add rich flavor to any dish.
Avoid Seeds and Nightshades: Spices derived from seeds (like mustard and cumin) and nightshades (like paprika) are prohibited during the AIP elimination phase.
Use Coconut Aminos: This is a direct, AIP-friendly substitute for soy sauce and is made from the fermented sap of coconut blossoms.
Opt for Homemade: Making your own condiments like 'nomato' sauce, egg-free mayo, and ranch is the safest way to ensure no hidden, non-compliant ingredients.
Check Labels Carefully: If purchasing pre-made condiments, scrutinize the ingredients list for hidden sweeteners, oils, or preservatives that violate AIP rules.
Leverage AIP-Safe Fats and Acids: Compliant oils (avocado, olive) and vinegars (apple cider, balsamic) are excellent bases for dressings and marinades.

Understanding the Autoimmune Protocol

The Autoimmune Protocol, or AIP, is designed to reduce inflammation and heal the gut by removing potentially inflammatory foods. During the elimination phase, certain foods are strictly forbidden, including grains, legumes, dairy, eggs, nuts, seeds, and nightshades. The restrictions on seeds and nightshades have a direct impact on the condiments and spices typically used in cooking. Common staples like paprika, cayenne pepper, and cumin are derived from seeds or nightshades and must be avoided. This requires a creative approach to seasoning and flavoring food, leading many to discover the world of delicious, homemade AIP-compliant condiments.

Safe Herbs and Spices

Many herbs and spices, particularly those derived from leaves, flowers, or roots, are perfectly safe and add complexity to AIP meals. Using fresh herbs is always a great option, but dried herbs are also compliant as long as they don't contain any forbidden additives. Experimenting with different combinations can dramatically change the flavor profile of a dish. Some of the most versatile and delicious options include:

Herbs: Basil, bay leaves, chives, cilantro, dill, garlic, ginger, mint, oregano, parsley, rosemary, sage, and thyme.
Spices: Cinnamon, cloves, mace, turmeric, and dried ginger.
Flavors: Onion powder, garlic powder, and sea salt.

When buying pre-mixed spice blends, it is crucial to read the ingredients list carefully. Many store-bought blends contain seed-based spices or anti-caking agents that are not compliant. A better option is to create your own all-purpose seasoning blends at home, like a simple mix of sea salt, garlic powder, onion powder, and dried herbs.

AIP-Compliant Sauces and Dressings

While popular condiments like ketchup, mustard, and soy sauce are off-limits, there are excellent AIP-friendly substitutes. Many can be easily made at home, ensuring you control every ingredient and avoid inflammatory triggers. Here are some of the most popular alternatives:

Coconut Aminos: This soy sauce alternative is made from the fermented sap of coconut blossoms and is a staple in many AIP pantries. It adds a salty, savory depth to marinades and stir-fries.
Vinegars: Apple cider vinegar, balsamic vinegar, and red wine vinegar are all allowed and can be used to add a tangy kick to dressings and sauces.
Nightshade-Free Ketchup (Nomato Sauce): Recipes using a base of pureed beets, carrots, pumpkin, and a blend of compliant herbs and spices can create a sweet and savory sauce that mimics the taste of ketchup.
Egg-Free Mayonnaise: Made with compliant oils like avocado oil and an emulsifier like aquafaba (chickpea brine) or palm shortening, this can be a creamy substitute for traditional mayo.
Ranch Dressing: A dairy-free and egg-free ranch can be made using a base of full-fat coconut milk or coconut yogurt, apple cider vinegar, and a generous amount of fresh or dried herbs like dill, parsley, and chives.
BBQ Sauce: A nightshade-free BBQ sauce can be made with pumpkin puree, maple syrup, apple cider vinegar, and compliant spices like ginger and onion powder.

Navigating Store-Bought Options

For convenience, a few store-bought condiments are safe for AIP, but they require diligent label reading. Always check for hidden sweeteners, thickeners, or non-compliant spices. Some brands offer compliant coconut aminos and certain types of fish sauce, but even these can contain non-AIP ingredients depending on the manufacturer. For most sauces and dressings, making them from scratch is the safest and most reliable way to ensure compliance. This also allows for customization, such as adjusting sweetness or spice levels to your preference.

Comparison Table: Homemade AIP vs. Conventional Condiments


Condiment	Conventional (Not AIP)	AIP-Compliant Version
Ketchup	Tomatoes, high-fructose corn syrup, onion powder, paprika	Nomato Sauce (beets, pumpkin, apple cider vinegar, cloves, ginger)
Mayonnaise	Eggs, vegetable oil, sugar, spices (including mustard seed)	Egg-Free Mayo (avocado oil, aquafaba, lemon juice, salt)
Soy Sauce	Soybeans, wheat (gluten), salt, water	Coconut Aminos (coconut sap, salt)
BBQ Sauce	Tomato paste, brown sugar, corn syrup, molasses, vinegar, spices	BBQ Sauce (pumpkin, maple syrup, apple cider vinegar, balsamic, compliant spices)
Mustard	Mustard seeds, vinegar, water, spices	Omit during elimination phase; use horseradish powder for a similar bite

Conclusion: Flavorful Food is Possible on AIP

Transitioning to the AIP diet doesn't mean sacrificing flavor. By understanding what condiments are allowed on the AIP diet, you can unlock a new world of culinary creativity. While the initial elimination phase requires diligent attention to labels and ingredients, the abundance of safe herbs, spices, and homemade condiment recipes ensures that every meal can be vibrant and delicious. The process of making your own sauces and dressings not only guarantees compliance but also encourages a deeper connection with your food, ultimately supporting your health journey. With a little creativity and effort, flavorful, anti-inflammatory eating is easily achievable. For more information on the Autoimmune Protocol, consult authoritative sources like ThePaleoMom.com.

Frequently Asked Questions

No, mustard is not allowed on the AIP elimination diet. The condiment is made from mustard seeds, which are prohibited. Seed-based spices are reintroduced during the reintroduction phase.

Coconut aminos are the best substitute for soy sauce on the AIP diet. It offers a similar savory, umami flavor profile and is derived from coconut sap, making it compliant.

No, black pepper and chili flakes are not allowed. Black pepper is a seed, and chili flakes come from nightshade vegetables. Both are restricted during the elimination phase.

Most store-bought mayonnaises are not compliant because they contain eggs, vegetable oils, and sometimes seed-based spices. For a safe alternative, you can make an egg-free mayo at home using avocado oil and an AIP-friendly emulsifier.

Not all spices are allowed, but most herbs are. The key is to avoid anything derived from seeds (like cumin, coriander, and fennel) or nightshades (like paprika and cayenne). Leaves, roots, and bark-based spices (like cinnamon and ginger) are generally safe.

You can make 'nomato' sauce by pureeing cooked root vegetables like beets and carrots with pumpkin puree, apple cider vinegar, and compliant spices such as cloves, cinnamon, and ginger. Recipes often use dates or maple syrup for sweetness.

Approved oils for AIP dressings include avocado oil, extra-virgin olive oil, and coconut oil. These are considered compliant fats and are a great base for homemade vinaigrettes and creamy dressings.