The Importance of High-Quality Fats on the AIP
Dietary fats play a crucial role in overall health, and especially for those following the Autoimmune Protocol. On AIP, fats are not only a source of energy but are essential for the absorption of fat-soluble vitamins (A, D, E, and K) and for providing a sense of satiety. The AIP diet focuses on minimally processed, nutrient-dense foods, and this philosophy extends to your choice of cooking oils. The right oils can aid in reducing inflammation, while the wrong ones—often heavily processed industrial seed oils—can contribute to the very inflammation the diet aims to alleviate. Selecting high-quality, unrefined fats from both plant and animal sources is therefore critical for success on the AIP diet.
AIP Compliant Plant-Based Oils
Several plant-based oils are approved for the elimination phase of the AIP diet due to their minimal processing and favorable fatty acid profiles. Quality and processing methods are paramount, so always opt for high-quality, organic, and cold-pressed versions when possible.
Avocado Oil
Avocado oil is an excellent choice for AIP cooking, prized for its mild flavor and very high smoke point, around 400°F (205°C). This makes it a versatile option for high-heat cooking methods like sautéing, roasting, and even pan-frying. Avocado oil is rich in anti-inflammatory monounsaturated fats.
Olive Oil
Extra-virgin olive oil is a foundational fat in the AIP diet, especially for finishing dishes and lower-heat applications. High-quality, extra-virgin olive oil has a medium smoke point of approximately 375°F (190°C), making it suitable for moderate heat sautéing. However, some AIP experts recommend reserving it for low-heat cooking or using it as a dressing to preserve its delicate flavor and polyphenol content.
Coconut Oil
Coconut oil is another versatile and compliant oil, featuring a high concentration of medium-chain triglycerides (MCTs). It is solid at room temperature and has a relatively high smoke point, making it excellent for baking and stir-frying. Always choose extra-virgin or expeller-pressed coconut oil, and be mindful of the flavor it imparts. Coconut butter and cream are also compliant alternatives.
Red Palm Oil
While palm oil is compliant on AIP, it must be responsibly sourced. Red palm oil, in particular, is less refined and maintains more of its natural nutritional compounds. It should be purchased from brands committed to sustainability.
AIP Compliant Animal Fats
Animal fats can add flavor and are excellent for high-heat cooking. It is essential to source fats from high-quality, pasture-raised, or grass-fed animals to ensure a clean, nutrient-dense product.
Lard and Tallow
Lard (from pork) and tallow (from beef or bison) are traditional cooking fats that are fully AIP compliant. Sourced from pastured animals, they are highly stable and ideal for frying and roasting.
Duck Fat and Schmaltz
Duck fat and schmaltz (chicken fat) are also compliant and add a rich flavor to cooked vegetables and meats. Like lard and tallow, they should be rendered from pasture-raised poultry.
Oils and Fats to Strictly Avoid on AIP
For effective healing, the AIP diet requires the strict elimination of several types of fats that are known to promote inflammation. The list of avoided fats includes all nuts and seeds and their derivatives, as well as highly processed industrial oils.
Industrial Seed Oils
These oils are often highly processed and rich in omega-6 fatty acids, which, in excess, can drive inflammatory processes.
- Canola oil
- Soybean oil
- Sunflower oil
- Safflower oil
- Corn oil
- Cottonseed oil
Nut and Seed Oils
All oils derived from nuts and seeds are eliminated during the initial AIP phase because nuts and seeds themselves are restricted. This includes:
- Almond oil
- Walnut oil
- Sesame oil
- Flaxseed oil
- Pumpkin seed oil
Dairy Fats
Dairy is completely eliminated on the AIP diet, including butter and ghee, during the elimination phase.
Comparison of AIP Compliant Oils
| AIP Compliant Fat | Sourcing Recommendation | Best Use | Smoke Point | Flavor Profile |
|---|---|---|---|---|
| Avocado Oil | High-quality, cold-pressed | High-heat cooking (frying, roasting) | 400°F (205°C) | Mild, buttery |
| Extra-Virgin Olive Oil | High-quality, dark bottle | Low-to-moderate heat cooking, dressings | 375°F (190°C) | Peppery, fruity |
| Coconut Oil | Unrefined, organic, extra-virgin | Baking, high-heat sautéing | 350°F (175°C) | Distinct coconut |
| Tallow (Beef/Bison) | Pasture-raised, grass-fed | High-heat cooking, roasting | 400°F (205°C) | Savory, beefy |
| Lard (Pork) | Pastured pork | High-heat cooking, frying | 370°F (188°C) | Neutral, savory |
| Duck Fat | Pastured duck | Roasting, sautéing | 375°F (190°C) | Rich, savory |
Conclusion: Choosing the Right Oils for Your AIP Journey
Choosing the right fats is a fundamental step in effectively following the Autoimmune Protocol. By focusing on unrefined, high-quality fats from sources like avocado, olives, coconuts, and responsibly sourced animal products, you can provide your body with the fuel it needs while avoiding inflammatory triggers. Always check product labels carefully to ensure no additives, dairy, or seed oils are present. The strict elimination of industrial seed oils and nut/seed derivatives during the initial phase is crucial. As you progress, reintroducing certain fats, such as nut oils, may become an option, but this must be done systematically and carefully, following the reintroduction phases of the protocol. Prioritizing nutrient-dense, whole-food derived fats will support your body's healing process and enhance the flavor and satisfaction of your AIP-compliant meals.
A Note on Reintroduction
During the reintroduction phase, some fats, like ghee and certain nut or seed oils, may be reintroduced. Ghee, for instance, is often a Stage 1 reintroduction. However, this is an individualized process that must be approached cautiously, testing one food at a time to monitor for any reactions.
Your Shopping List for AIP-Compliant Oils
- High-quality extra-virgin olive oil
- Organic cold-pressed avocado oil
- Extra-virgin coconut oil
- Pasture-raised lard
- Grass-fed beef tallow
- Pasture-raised duck fat
- Responsibly sourced red palm oil
