The Autoimmune Protocol (AIP) diet is a powerful tool for reducing systemic inflammation and addressing the root causes of autoimmune conditions. Central to its success is the careful selection of dietary fats, which play a vital role in cellular function and hormonal health. Choosing the right oils means opting for minimally processed, nutrient-dense fats while strictly avoiding inflammatory industrial seed oils, nuts, and seed derivatives.
AIP-Approved Plant-Based Oils
Several plant-based oils are considered staples on the AIP diet due to their beneficial fatty acid profiles and minimal processing. These oils offer versatility for cooking and can be used to add flavor and moisture to a variety of dishes.
- Avocado Oil: This oil is highly recommended for both high-heat cooking and dressings. It is rich in monounsaturated fats and has a high smoke point, making it a stable and healthy choice. Look for cold-pressed or expeller-pressed varieties to ensure minimal processing.
- Coconut Oil: A staple for many on the AIP diet, coconut oil contains medium-chain triglycerides (MCTs), which are easily digested and can be used for moderate-heat cooking. It comes in both refined and unrefined forms; choose expeller-pressed coconut oil if you prefer a neutral flavor or unrefined for a distinct coconut taste.
- Extra-Virgin Olive Oil: Best used for low-heat cooking or as a finishing oil for dressings and marinades, extra-virgin olive oil is a monounsaturated fat prized for its antioxidant content. Heating it to very high temperatures can damage its delicate compounds, so reserve it for low-temperature applications.
- Red Palm Oil: This oil is a saturated fat that can be used for cooking and is a good source of carotenoids and Vitamin E. When sourcing, always look for ethically and sustainably sourced red palm oil.
AIP-Approved Animal Fats
Historically, animal fats were a cornerstone of many traditional diets and are a natural, whole-food source of fat that is AIP-compliant. Sourcing high-quality fat from grass-fed, pasture-raised animals is crucial to ensure the best nutrient profile.
- Lard: Rendered from pork fat, lard can be used for high-heat cooking, roasting, and baking. High-quality lard from pasture-raised pigs is a clean and flavorful option.
- Tallow: This is rendered fat from beef, bison, or lamb and is excellent for high-heat cooking due to its stability. Grass-fed beef tallow is a nutritious choice that imparts a rich flavor.
- Duck Fat and Schmaltz: Duck fat and schmaltz (rendered chicken fat) are flavorful options for sautéing and roasting vegetables. They have a lower smoke point than tallow but are still suitable for many cooking applications.
Oils to Avoid on the AIP Diet
The Autoimmune Protocol strictly eliminates certain types of fats and oils that are common in the standard American diet. The reasons for avoidance vary, but typically involve their highly processed nature or potential for triggering inflammation.
- Industrial Seed and Vegetable Oils: Highly refined oils like canola, corn, cottonseed, safflower, sunflower, and soybean oils are not permitted. These oils are often high in omega-6 fatty acids, which, in excess, can be pro-inflammatory.
- Nut and Seed-Based Oils: In the elimination phase, all nuts and seeds are removed, and this includes their oil derivatives. Oils such as almond oil, sesame oil, and flaxseed oil are off-limits, though some may be reintroduced later.
- Dairy-Based Fats: Butter and ghee are excluded during the AIP elimination phase because they are dairy products. Ghee is often a reintroduction food, but it is not compliant during the initial stage.
Choosing the Right Oil for Your Cooking Needs
Understanding the smoke point of different fats is essential for cooking to avoid damaging the oil and producing harmful compounds. Here is a comparison of common AIP-compliant fats and their ideal uses.
| AIP Fat | Smoke Point | Best Use Case |
|---|---|---|
| Avocado Oil | ~520°F (271°C) | High-heat cooking, grilling, roasting |
| Tallow (Beef/Bison) | ~400°F (205°C) | High-heat cooking, frying, roasting |
| Extra-Virgin Olive Oil | ~320–375°F (160–190°C) | Low-heat cooking, sautéing, salad dressings |
| Duck Fat | ~375°F (190°C) | Roasting vegetables, sautéing |
| Coconut Oil (Unrefined) | ~350°F (175°C) | Moderate-heat cooking, baking |
| Lard (Pork) | ~370°F (185°C) | High-heat cooking, roasting, frying |
Conclusion
Selecting the right fats is a fundamental component of successfully navigating the AIP diet. By focusing on high-quality, minimally processed options like avocado oil, coconut oil, extra-virgin olive oil, and rendered animal fats, you can support your body's healing process. Avoiding industrial seed oils and other off-protocol fats helps to reduce the inflammatory load on the body. As with any significant dietary change, it is beneficial to consult a healthcare professional, but armed with this knowledge, you can make informed choices to support your autoimmune health journey. For more information on navigating the AIP diet, you can refer to resources like Eileen Laird's blog, Phoenix Helix.
