The Autoimmune Protocol (AIP) is a therapeutic elimination diet designed to help identify and remove foods that may trigger inflammation and other symptoms in individuals with autoimmune diseases. While this can seem restrictive, especially when it comes to flavor, a wide array of delicious herbs, roots, and barks are still permitted. This guide will walk you through the world of AIP-compliant seasonings, helping you transform simple ingredients into satisfying, healing meals.
Compliant Herbs and Spices on AIP
During the AIP elimination phase, the focus is on whole, nutrient-dense foods. Thankfully, many herbs and spices derived from leaves, flowers, roots, and barks are completely safe to use. This means your meals can still be vibrant and full of depth without compromising the protocol.
Fresh and Dried Herbs
- Basil: Aromatic and versatile, excellent for Italian-inspired dishes and salads.
- Cilantro: Bright and citrusy, a staple in many cuisines.
- Dill: Adds a fresh, grassy note to fish, poultry, and vegetables.
- Mint: Refreshing in sauces, drinks, or with lamb.
- Oregano: A powerful, savory herb for meats and vegetables.
- Parsley: A classic garnish and flavor booster.
- Rosemary: Pungent and woodsy, pairs well with roasted meats.
- Sage: Earthy and herbaceous, perfect for poultry and sausages.
- Thyme: Delicate and fragrant, good for a wide range of dishes.
- Bay Leaf: Adds a subtle depth to soups and stews.
- Chives: Mild onion flavor for garnishes and sauces.
Roots and Barks
- Cinnamon: A warming spice for sweet and savory dishes alike.
- Ginger: Adds a pungent, spicy heat, perfect for soothing tea or Asian-inspired recipes.
- Turmeric: Offers an earthy flavor and bright color, known for its anti-inflammatory properties.
- Garlic: A fundamental flavor base for almost any savory meal.
- Onion: Granulated or powdered onion can add deep flavor without the texture of fresh onion.
- Horseradish: Provides a spicy kick as a nightshade alternative.
- Galangal: Related to ginger, with a more floral, citrusy flavor.
Other Compliant Flavorings
- Sea Salt: A staple seasoning for all food.
- Nutritional Yeast: Offers a cheesy flavor for sauces and toppings.
- Coconut Aminos: A soy-free alternative for a savory, salty flavor.
- Vinegar: Apple cider vinegar, white vinegar, or balsamic vinegar (check for additives) can be used.
- Edible Flowers: Add a delicate, floral note to dishes.
Seasonings to Strictly Avoid on AIP
To manage inflammation effectively, the AIP protocol requires the temporary removal of certain food groups that are often inflammatory for sensitive individuals. This includes all seed-based spices and nightshade-derived seasonings.
Forbidden Seasonings
- Seed-Based Spices: Cumin, coriander, nutmeg, mustard seed, sesame seed, fennel seed, caraway seed, celery seed.
- Nightshade Spices: Paprika, cayenne pepper, chili powder, red pepper flakes.
- Spice Mixes with Forbidden Ingredients: Many pre-made blends, like curry powder, taco seasoning, and garam masala, contain seeds or nightshades and are not compliant.
- Certain Extracts: Pure vanilla extract with alcohol is out, but vanilla bean and alcohol-free versions may be allowed.
Comparison: AIP vs. Standard Seasoning Palettes
Here is a simple table to help clarify the differences between a typical spice rack and an AIP-compliant one.
| Seasoning/Ingredient | Standard Use | AIP-Compliant? | AIP Alternative |
|---|---|---|---|
| Black Pepper | Universal seasoning | No (from seeds) | Ginger, Horseradish |
| Paprika | Adds red color and mild heat | No (nightshade) | Turmeric, Safflower |
| Chili Powder | Taco seasoning, soups | No (nightshade/seed mix) | A custom blend of AIP spices |
| Cumin | Earthy, warm flavor | No (seed) | Oregano, Onion powder |
| Nutmeg | Baking, creamy sauces | No (seed) | Mace |
| Mustard | Condiment, seasoning | No (seed) | Horseradish |
DIY AIP Seasoning Blends
Making your own blends is the best way to ensure compliance and control flavor. A simple all-purpose blend can be made by combining garlic powder, onion powder, dried oregano, and sea salt. For a 'savory' blend, try mixing garlic powder, onion powder, dried oregano, and sage. Experiment with different combinations of allowed herbs and spices to find your perfect mix.
Conclusion: Flavorful and Healing Eating
Adhering to the AIP diet doesn't mean your meals have to be bland. By embracing the rich variety of fresh and dried herbs, roots, and barks, you can create flavorful, exciting dishes that support your healing journey. The key is to be mindful of the ingredients in any pre-packaged seasoning blends and to focus on simple, high-quality flavorings. Remember to work with a healthcare professional or dietitian to ensure your diet meets all your nutritional needs during this process.
For more detailed information on navigating the AIP diet, you may find this resource helpful: AIP Diet Food List.
How to Reintroduce Seasonings
After the elimination phase, you will work through a reintroduction protocol to test specific foods. When it comes to seasonings, reintroduction can be done by trying one new spice at a time over several days to monitor for any reactions. Common reintroduction candidates include seed-based spices like cumin and coriander, or nightshades like paprika, but this should always be done systematically and under guidance.
Common Questions About AIP Seasonings
It's common to have questions about specific spices or seasoning rules. Always read ingredient labels carefully, even on single-ingredient items, to ensure no fillers or anti-caking agents are used that may contain non-compliant ingredients.
Can I use spices like cinnamon and cloves on AIP?
Yes, spices like cinnamon and cloves, derived from bark and buds rather than seeds, are generally allowed and can be used to flavor both sweet and savory dishes.
Is turmeric allowed on the AIP diet?
Yes, turmeric is an AIP-compliant root and is an excellent anti-inflammatory spice to include in your cooking.
Why are seeds and seed-based spices not allowed on AIP?
Seeds and seed-based spices are eliminated because they can be inflammatory for some individuals, and the AIP diet aims to remove all common triggers during the initial phase.
What can I use instead of paprika on AIP?
For color, you can use turmeric or safflower. For a spicy kick, use ginger or horseradish.
Are all types of salt okay on AIP?
Yes, plain sea salt is allowed. Just be sure to check the label on seasoned salts for any non-compliant additions.
Can I use store-bought spice mixes if they list only AIP ingredients?
It is best to make your own spice mixes to ensure compliance. Store-bought versions often contain hidden anti-caking agents, added sugars, or other non-compliant ingredients.
What about fresh chili peppers? Are they allowed on AIP?
No, all peppers, including fresh chili peppers, are part of the nightshade family and must be avoided during the AIP elimination phase.
What can I use as a soy-sauce substitute on AIP?
Coconut aminos are a compliant soy-free alternative that can be used to add a savory, umami flavor to dishes.
Is black pepper allowed on the AIP diet?
No, black pepper is a seed and is therefore excluded during the elimination phase of the AIP diet.
Can I use garlic and onion powder on AIP?
Yes, garlic powder and onion powder are allowed. Be sure to purchase varieties that do not contain hidden additives.
