What drinks are allowed on the AIP diet?

November 27, 2025 •

3 min read

During the strict elimination phase of the Autoimmune Protocol (AIP) diet, numerous common beverages like coffee and alcohol are removed due to their potential to trigger immune responses. Navigating what drinks are allowed on the AIP diet can seem complex, but a wide variety of delicious and nutrient-dense options are readily available to support your body's healing process without causing inflammation.

Quick Summary

This guide outlines the variety of AIP-compliant beverage options, from hydrating waters to soothing herbal teas, creamy coconut milk, and gut-healing bone broth. Learn about safe choices to stay refreshed and nourished during the autoimmune protocol's elimination phase.

Key Points

Embrace Herbal Teas: Replace coffee with calming and therapeutic options like ginger, chamomile, or roasted chicory root.
Choose Additive-Free Coconut Milk: Always check labels to ensure your canned or carton coconut milk is free from gums like guar or xantham.
Prioritize Gut Healing: Incorporate homemade bone broth for collagen and minerals or compliant kombucha for probiotics to support gut health.
Flavor Water Naturally: Use fresh fruits and herbs like cucumber, lemon, berries, and mint to create refreshing, infused water and boost hydration.
Mind Your Sugar Intake: Consume pure fruit juices and natural sweeteners like honey or maple syrup sparingly to avoid blood sugar spikes.
Read All Labels Carefully: Scrutinize all store-bought beverages, even seemingly healthy ones, for hidden non-compliant ingredients.
Explore Coffee Alternatives: Consider roasted dandelion root or Coffig as warming, bitter-tasting substitutes that mimic the flavor of coffee.

The Foundation: Pure Water

Pure, clean water is the cornerstone of any healthy diet, and it becomes even more critical on the Autoimmune Protocol. Staying well-hydrated is essential for flushing out toxins, supporting kidney function, and maintaining optimal cellular health. While tap water is acceptable for many, those on a healing journey often opt for filtered or spring water to minimize exposure to potential contaminants like chlorine or heavy metals.

Infused Waters for Added Flavor

For those who find plain water unappealing, infusing it with fresh fruits and herbs is a simple and compliant way to add flavor and nutrients.

Warm and Comforting Herbal Teas

Saying goodbye to coffee can be a significant challenge for many, but AIP offers a host of flavorful herbal teas that can fill that void.

Creamy Dairy-Free Options

For those who crave a rich, creamy texture, several dairy-free alternatives are permitted on AIP. It is crucial to read labels carefully, as many commercial products contain non-compliant additives. For instance, the key with canned coconut milk is to find a brand containing only coconut and water, avoiding emulsifiers like guar gum or xantham gum. Some find brands like Aroy-D (tetra-pack version) compliant. Tigernut milk, made from soaked and blended tigernuts, is an alternative for those sensitive to coconut. Homemade options provide complete control over ingredients.

Gut-Supportive Drinks

Healing the gut is a central tenet of the AIP diet, and certain beverages can actively contribute. Bone broth, rich in collagen and minerals, is healing for the gut lining. Kombucha, a fermented tea, provides probiotics for gut health, but compliant, low-sugar versions should be chosen.

Fruit Juices and Natural Sweeteners

Pure, unsweetened fruit juices like cranberry, orange, or pineapple should be consumed in moderation due to concentrated sugar. Natural sweeteners like maple syrup or honey can be used sparingly, particularly in later phases.

Comparison of AIP-Compliant Beverages


Beverage Type	Benefits	Considerations
Filtered/Spring Water	Essential for hydration, detox, overall bodily function.	Must be pure; avoid tap water if concerned about contaminants.
Infused Water	Adds flavor and nutrients without sugar. Promotes hydration.	Use only organic fruits and herbs to avoid pesticides.
Herbal Tea	Calming, digestive aid, anti-inflammatory properties.	Ensure caffeine-free and no non-compliant additives.
Coconut Milk	Creamy texture, healthy fats, good base for recipes.	Must be additive-free (no guar gum, xantham gum).
Kombucha	Rich in probiotics for gut health; fizzy texture.	Choose low-sugar, compliant versions; homemade is ideal.
Bone Broth	High in collagen and minerals for gut healing.	Homemade is best; check store-bought labels for compliance.
Smoothies	Nutrient-dense, versatile, can incorporate many AIP foods.	Use compliant liquids and ingredients; monitor sugar levels.

Putting it All Together: Recipes to Try

Homemade AIP Golden Milk Latte: Gently heat 1 cup of additive-free coconut milk with 1 teaspoon of turmeric powder, 1 teaspoon of ground ginger, a pinch of cinnamon, and a dash of sea salt. Sweeten with a little maple syrup or honey if desired.
AIP Berry Smoothie: Blend 1 cup of additive-free coconut milk with a handful of frozen berries (like blueberries and strawberries), half a frozen banana, and a scoop of collagen peptides for extra protein.
Refreshing Watermelon Mojito Mocktail: Muddle fresh mint leaves with a splash of lime juice. Add watermelon juice and top with sparkling water for a refreshing, alcohol-free treat.

Finding What Works for You

Navigating the world of AIP-compliant beverages is about more than just a list of dos and don'ts. It's about reconnecting with whole, natural ingredients and discovering new, enjoyable ways to nourish your body. Experiment with different combinations of infused waters, herbal teas, and homemade concoctions to find what satisfies your taste buds and supports your healing. Listen to your body and its unique responses as you progress through the protocol. Staying hydrated with these anti-inflammatory drinks is a vital and flavorful part of your journey toward wellness. For more information, consult sources like the {Link: AIP Recipe Collection https://aiprecipecollection.com/coconut-101/}.

Frequently Asked Questions

No, coffee is eliminated during the initial phase of the AIP diet. A coffee bean is technically a seed, and seeds are restricted due to their potential inflammatory properties. Alternatives like roasted chicory or dandelion root tea are recommended.

No, alcohol is completely eliminated during the AIP diet. It can promote inflammation, suppress the immune system, and aggravate chronic conditions, which goes against the core principles of the protocol.

The only compliant milks on AIP are coconut milk and tigernut milk. It is crucial to find brands that do not contain additives like guar gum or xantham gum, as these can disrupt gut health.

Yes, kombucha is allowed and can provide beneficial probiotics for gut health. However, ensure that the sugar content is low and the ingredients are compliant. Homemade versions are often the safest bet.

Plain sparkling water and seltzer are generally compliant, as long as they are unflavored and contain no additives. Flavored versions often contain non-compliant 'natural flavors' or sweeteners, so always check the ingredients.

Effective coffee replacements include herbal teas like roasted chicory or dandelion root, which can mimic the bitter flavor. You can also make a 'golden milk' latte with turmeric and coconut milk for a warm, comforting alternative.

During the elimination phase, added sugars should be avoided. Small amounts of natural sweeteners like honey or maple syrup can sometimes be tolerated by individuals, especially in later reintroduction phases. However, it's best to rely on naturally sweet fruits and herbs for flavor.