What Milk Can I Drink on AIP? An Essential Guide

November 15, 2025 •

3 min read

Over 70% of people with autoimmune diseases experience symptoms related to gut issues, making dietary changes like the AIP crucial for many. For those on this restrictive plan, a common question arises: what milk can I drink on AIP, since traditional dairy and most nut/seed milks are eliminated?

Quick Summary

This guide details the AIP-compliant milk options, focusing on coconut and tigernut milk, while explaining why standard dairy and nut milks are excluded during the elimination phase. It provides homemade recipes, important considerations for store-bought products, and alternative ways to achieve creaminess in your diet.

Key Points

Coconut Milk is Compliant: Unsweetened canned coconut milk is a staple on the AIP diet, as coconuts are drupes, not true nuts.
Check Labels Carefully: Many store-bought coconut milks contain non-compliant additives like guar gum and carrageenan, so always read the ingredients list.
Homemade is Safest: The best way to ensure your milk is free from additives is to make your own using shredded coconut and water.
Tigernut Milk is a Great Nut-Free Option: Tigernuts are tubers, not nuts, making their milk a naturally sweet and safe choice for those avoiding nuts.
Avoid All Nut and Seed Milks: During the AIP elimination phase, nut-based (almond, cashew) and seed-based (hemp, flax) milks are prohibited.
Other Compliant Alternatives Exist: Other homemade options like avocado milk and banana milk can provide creaminess in recipes and beverages.
Dairy is Strictly Excluded: All forms of dairy milk and products are removed from the diet to reduce potential inflammation.
Variety is Possible: With compliant alternatives and creative recipes, it is easy to find flavorful and creamy milk replacements on the AIP diet.

Navigating Dairy-Free on the Autoimmune Protocol

The Autoimmune Protocol (AIP) diet is a therapeutic elimination diet designed to help manage autoimmune conditions by removing potential inflammatory food triggers. A significant change for many is finding dairy substitutes, as all dairy products, nuts, and seeds are eliminated during the initial phase. This guide explores the compliant milk alternatives available on the AIP.

The Top AIP-Compliant Milk Options

Coconut Milk: The AIP Staple

Coconut milk is a primary AIP-compliant milk substitute. Coconuts are considered drupes, not true nuts, which is why they are permitted on the diet. While widely available, it's crucial to select store-bought versions without non-compliant additives like guar gum or xanthan gum, which can negatively impact gut health. The safest option is often to make coconut milk at home using shredded coconut and filtered water.

Tigernut Milk: A Nut-Free Alternative

For those needing a nut-free option, tigernut milk is an excellent choice. Tigernuts are tubers, making them AIP-compliant. Homemade tigernut milk can be made by soaking the tubers, blending with water, and straining. The remaining pulp can be used to make tigernut flour.

Other Homemade Alternatives

Less common but still AIP-compliant homemade milks include avocado milk, which offers a creamy base for savory dishes or smoothies, and banana milk, providing a naturally sweet option for drinks.

Comparison of AIP-Compliant Milk Alternatives


Feature	Coconut Milk	Tigernut Milk	Avocado Milk	Banana Milk
Texture	Rich, creamy	Creamy, slightly gritty	Very smooth, creamy	Thick, smooth
Flavor	Tropical, neutral	Naturally sweet, nutty	Neutral, slightly savory	Sweet, fruity
Best Uses	Cooking, baking, coffee, smoothies	Drinking, smoothies, horchata	Smoothies, savory sauces	Sweet drinks, smoothies
Availability	Store-bought (with care) or homemade	Must be homemade from tubers	Homemade only	Homemade only
Sourcing	Canned or shredded coconut	Dried tigernuts (online/specialty stores)	Fresh avocados	Fresh bananas

What to Avoid in the AIP Elimination Phase

During the AIP elimination phase, avoid all milks made from nuts, seeds, grains, and legumes. This includes common options like almond, cashew, hemp, flax, oat, rice, soy, and pea milks. All dairy milk (cow, goat, sheep) is also eliminated. Additionally, check labels of store-bought compliant milks for additives such as guar gum, xanthan gum, or carrageenan, which are not allowed on AIP.

Sourcing Quality Ingredients for Homemade Milks

Opting for homemade milks ensures control over ingredients, avoiding unwanted additives. Use pure, unsweetened shredded coconut or additive-free canned coconut milk. Dried tigernuts for tigernut milk are available from specialty stores and online retailers. Making your own allows for customization and guarantees compliance, supporting your AIP journey.

Conclusion: Making the Most of Your AIP Milk Options

Despite the restrictions, the AIP diet offers several compliant and delicious milk alternatives. Coconut and tigernut milks are versatile staples, suitable for various culinary uses. Prioritizing homemade versions helps avoid non-compliant additives. By understanding these options, you can maintain dietary variety while following the AIP and working towards better gut health and reduced inflammation.

Coconut Milk vs. Tigernut Milk

Both coconut and tigernut milk are valuable AIP options, each with distinct characteristics. Coconut milk, derived from drupes, is widely used in both sweet and savory dishes and contains MCTs. Tigernut milk, from tubers, is a good nut-free alternative with a naturally sweet flavor. The choice depends on personal taste and dietary needs.

Embrace the Possibilities with AIP-Compliant Milks

Utilize these alternative milks in creative ways, such as in frozen desserts, sauces, curries, smoothies, or porridges. Exploring AIP-friendly recipes can help integrate these milks into your diet and demonstrate that a restrictive diet can still be flavorful. The transition to AIP-compliant milks is a positive step in managing autoimmune conditions. For additional resources and recipe ideas, consider exploring reputable AIP blogs.

Frequently Asked Questions

No, almond milk is not allowed on the AIP diet. The protocol eliminates all nuts and seeds, including those used to make nut milks, during the elimination phase.

No, oat milk and rice milk are not AIP compliant. The diet requires the elimination of all grains, which are the primary ingredients in these milk alternatives.

Coconut is botanically classified as a drupe, not a true nut. This makes it a compliant food for the AIP diet, provided you choose products without non-compliant additives like gums.

Always check the ingredient list. An AIP-compliant canned coconut milk will only list two ingredients: coconut and water. Avoid brands that include gums (like guar or xanthan) or other additives.

If you are sensitive to coconut, tigernut milk is an excellent alternative. Tigernuts are tubers, not nuts, and their milk is naturally sweet and creamy.

To make tigernut milk, you soak the tigernuts overnight, blend them with fresh water, and then strain the mixture through a nut milk bag or cheesecloth.

Yes, other homemade alternatives like avocado milk and banana milk are AIP compliant. Avocado milk provides a creamy, neutral base for savory applications, while banana milk is naturally sweet.

Yes, fermented coconut products like coconut milk kefir and yogurt are generally allowed on the AIP diet, as they are rich in probiotics and can support gut health.