The Autoimmune Protocol (AIP) is a diet designed to help reduce inflammation and symptoms associated with autoimmune diseases by eliminating common trigger foods and substances. While the focus is often on food, what you drink is just as important. Many popular beverages, including coffee, alcohol, and conventional dairy and sodas, are excluded from the initial elimination phase due to their potential inflammatory effects. This leaves many wondering what options remain. Thankfully, a diverse array of flavorful and nourishing beverages are fully compliant.
Refreshing and Simple AIP-Friendly Drinks
Staying hydrated is the cornerstone of any healthy diet, and the AIP is no exception. Beyond plain water, several simple options can add variety and flavor without compromising your protocol.
- Plain Water: The most fundamental beverage. Ensure it's filtered to avoid potential contaminants. For a boost, infuse it with fresh, compliant fruits and herbs like mint, lime, cucumber, or ginger.
- Seltzer or Club Soda: For a fizzy fix, plain seltzer or club soda is an excellent choice. Always check the label to ensure there are no added sugars, flavors, or sweeteners.
- Herbal Teas: Most herbal teas made from flowers, leaves, and roots are compliant and can be a soothing, caffeine-free alternative to coffee. Popular choices include:
- Ginger tea
- Peppermint tea
- Chamomile tea
- Rooibos tea
- Hibiscus tea
- Turmeric tea
- Lemon balm tea
- Unsweetened Fruit Juices: While best consumed in moderation due to their natural sugar content, small amounts of fresh, no-sugar-added fruit juice can be a treat. Good options include tart cherry, apple, and pure cranberry juice.
- Kombucha: This fermented beverage is generally AIP-compliant and packed with probiotics beneficial for gut health. It's crucial to choose an unsweetened variety or one naturally sweetened with a small amount of compliant fruit, as many commercial brands contain added sugar or non-AIP ingredients.
Nourishing and Warm AIP Beverages
When a warm, comforting drink is desired, there are several hearty options that support healing from the inside out.
Nutrient-Rich Bone Broth
Bone broth is a staple of the AIP diet, cherished for its gut-healing properties. It provides collagen, amino acids, and minerals that support the gut lining and joint health.
Making your own bone broth is simple and ensures complete ingredient control. A crockpot recipe often involves simmering grass-fed animal bones (beef or chicken), compliant vegetables like onions and carrots, and herbs for flavor. A splash of apple cider vinegar helps to extract minerals from the bones.
Dairy-Free Creamy Drinks
For those who miss creamy lattes or rich hot chocolate, coconut-based alternatives are the solution. Coconut milk and cream provide a creamy base for various recipes.
- AIP Hot Chocolate: Combine full-fat coconut milk with carob powder (a caffeine-free, AIP-compliant alternative to cocoa), a small amount of compliant sweetener like honey, and a pinch of sea salt for a decadent treat.
- Herbal Lattes: Blend warm coconut milk with brewed herbal tea (like chicory root or ginger) and a dash of cinnamon for a creamy, satisfying alternative to a conventional latte.
Comparing AIP-Friendly and Restricted Drinks
Understanding the contrast between compliant and non-compliant drinks is key to adherence. The following table provides a quick reference.
| AIP-Friendly Options | Restricted During Elimination Phase |
|---|---|
| Water (plain, infused) | Coffee and Caffeinated Teas |
| Herbal Teas (ginger, mint, chamomile) | Alcohol (wine, beer, spirits) |
| Bone Broth | Dairy-Based Milks and Creamers |
| Coconut Milk / Cream | Nut and Seed Milks (almond, oat, hemp) |
| Plain Seltzer / Club Soda | Sugary Sodas and Energy Drinks |
| Kombucha (unsweetened) | Processed Juices with Added Sugar |
| Fresh Fruit Juices (in moderation) | Grain-Based Drinks |
| AIP-Compliant Mocktails | Artificial Sweeteners and Additives |
Creative and Fun AIP Mocktails
Social occasions or simple cravings for something special don't have to lead to non-compliant choices. Creating refreshing mocktails is an easy way to enjoy a festive drink.
- Ginger-Lime Fizz: Muddle fresh mint and lime juice, add a splash of compliant ginger juice, and top with plain seltzer for a zesty, invigorating drink.
- Berry Kombucha Mojito: Combine unsweetened kombucha with muddled mint leaves, a few frozen berries, and a squeeze of lime juice for a probiotic-rich, refreshing cocktail alternative.
Conclusion
While the AIP diet requires the elimination of many common beverages, it opens the door to exploring new and nourishing options. From hydrating infused waters and soothing herbal teas to gut-healing bone broths and creamy coconut alternatives, a wide variety of drinks are available to support your wellness journey. Focusing on whole-food ingredients and being mindful of labels—especially regarding sugar content—will help you navigate your choices with confidence. Embrace this opportunity to experiment and discover delicious, restorative drinks that align with your health goals.
For more in-depth information and specific recipes, reputable resources like the WellTheory blog offer guidance on navigating the AIP, including tips for enjoying a social life without alcohol.
