What spices are AIP compliant? A Comprehensive Guide

October 12, 2025 •

4 min read

According to the National Institutes of Health, the Autoimmune Protocol (AIP) diet is a personalized elimination plan designed to reduce inflammation and symptoms associated with autoimmune diseases. Navigating the initial phase can be challenging, particularly when figuring out what spices are AIP compliant to keep meals flavorful and exciting. This guide will help you understand which spices are safe and how to make delicious, compliant meals.

Quick Summary

Learn which herbs and spices are allowed on the Autoimmune Protocol (AIP) elimination phase and which to avoid, including all seed-based and nightshade spices. Discover how to enhance flavor in your cooking using compliant ingredients like ginger, turmeric, and fresh herbs.

Key Points

AIP Focus: The Autoimmune Protocol is an elimination diet aiming to reduce inflammation by removing potential triggers like specific spices.
Avoid Seeds: All spices derived from seeds, such as cumin, coriander seeds, and mustard, are avoided during the initial elimination phase.
Avoid Nightshades: Spices made from nightshade vegetables, including paprika, cayenne pepper, and chili powder, are non-compliant.
Embrace Herbs: Fresh and dried herbs like basil, oregano, thyme, and rosemary are excellent compliant flavor enhancers.
Root for Roots: Roots and barks, such as ginger, turmeric, horseradish, and cinnamon, are compliant and can add depth of flavor.
Substitutions are Key: Experiment with alternatives like ginger for heat or cinnamon and cloves for cardamom to replace non-compliant flavors.
Reintroduce Carefully: The reintroduction phase of the AIP diet is important for testing tolerance to previously eliminated spices.

The Autoimmune Protocol (AIP) is an elimination diet designed to help manage autoimmune conditions by reducing inflammation and promoting gut healing. The diet involves an initial elimination phase where many common food triggers are removed, followed by a reintroduction phase to identify specific sensitivities. Spices, while small, play a huge role in the diet, and knowing which ones to use is key to making your food both compliant and delicious.

Understanding the AIP Rules for Spices

The core principle behind AIP is to eliminate foods that are known to potentially trigger inflammation and gut irritation. When it comes to spices, this primarily means avoiding all seed-based spices and those derived from nightshade vegetables. This rule is strict during the initial elimination phase to give your body the best chance to heal. Many people on AIP find that herbs and roots provide plenty of flavor without the inflammatory risk associated with seeds and nightshades. Spices are typically derived from roots, barks, seeds, or flowers of plants, and the AIP rules differentiate between them. For instance, while coriander seeds are out, fresh cilantro (the leaves of the same plant) is perfectly fine.

The Importance of Avoiding Seeds and Nightshades

Seeds are a common elimination target in the AIP diet because they contain compounds that can be irritating to the gut, such as lectins. Common seed-based spices to avoid include cumin, coriander seeds, mustard, fennel, and nutmeg. Similarly, nightshades are a family of vegetables that some people find inflammatory, and all spices derived from them are strictly off-limits. This includes paprika, cayenne pepper, and chili powder.

A Comprehensive List of AIP Compliant Spices and Herbs

Fortunately, a wide variety of flavorful herbs and spices are fully compliant with the AIP diet. These ingredients allow for creative and delicious cooking, ensuring you don't feel deprived while on the protocol. Here is a list of some of the most popular and versatile options:

Compliant Herbs (Leaves and Flowers):

Basil
Bay leaves
Cilantro (coriander leaves)
Chives
Dill
Lavender
Marjoram
Mint
Oregano
Parsley
Peppermint
Rosemary
Sage
Tarragon
Thyme

Compliant Spices (Roots, Barks, and Miscellaneous):

Cinnamon (from bark)
Cloves (dried flower buds)
Garlic (fresh and powder)
Ginger (fresh and ground)
Horseradish
Mace (outer covering of nutmeg, but not the seed itself)
Onion (fresh and powder)
Saffron
Sea Salt
Turmeric (root)
Vanilla bean

Spices to Avoid on the Elimination Phase

To be successful on the AIP diet, it is essential to be vigilant about what you are consuming. The following categories of spices must be avoided during the elimination phase:

Seed-Based Spices:

Allspice
Anise seed
Cardamom
Coriander seed
Cumin
Fennel seed
Fenugreek
Mustard
Nutmeg (use mace instead)

Nightshade-Based Spices:

Cayenne pepper
Chili powder
Curry powder (most blends contain nightshades and seeds)
Paprika
Red pepper flakes

Comparison Table: AIP Compliant vs. Non-Compliant Spices

To help simplify your shopping and cooking, here is a quick reference table.


Feature	AIP Compliant Spices	Non-AIP Compliant Spices
Plant Part	Leaves, bark, roots, rhizomes, flowers	Seeds, nightshade fruit
Examples (Flavor)	Basil, Oregano, Thyme, Ginger, Turmeric, Cinnamon	Cumin, Coriander Seeds, Paprika, Cayenne, Nutmeg
Source	Herbs (fresh or dried), root powders	Seeds (whole or ground), chili peppers
Effect	Anti-inflammatory properties, adds flavor without risk	Potential to trigger inflammation in sensitive individuals
Heat Options	Ginger, horseradish	Cayenne, chili powder, red pepper flakes

Flavor Substitutions for Common Non-AIP Spices

Giving up some of your favorite spices can be hard, but many excellent AIP-compliant alternatives can deliver similar flavor profiles. For example, if you miss the smoky, earthy flavor of paprika, try experimenting with smoked sea salt. For the heat of cayenne, fresh ginger or grated horseradish can provide a pungent kick. Missing the warm spice of cardamom? A pinch of cinnamon and cloves can help mimic that fragrance. Getting creative with combinations of fresh and dried herbs can open up a world of new flavors.

Reintroducing Spices After the Elimination Phase

The AIP diet is not meant to be a permanent, strict list of foods. The reintroduction phase is a crucial part of the protocol, where you systematically reintroduce foods one at a time to see how your body reacts. After successfully completing the elimination phase, you can begin to test some of the seed-based spices that were previously off-limits. Starting with one new spice at a time will allow you to pinpoint any specific triggers and build a personalized long-term diet that works for you.

Conclusion: Flavorful Living on the AIP Diet

Adjusting to the Autoimmune Protocol doesn't mean sacrificing flavor. By understanding what spices are AIP compliant, you can continue to enjoy delicious and well-seasoned meals while supporting your body's healing process. Utilizing a variety of fresh herbs, roots, and barks, and being mindful of avoiding seed-based and nightshade spices during the elimination phase, is the key to success. This approach allows you to explore new and exciting culinary combinations while adhering to the principles of a healing nutrition diet.

For more detailed information on the AIP diet and its effects, you can consult resources like the National Institutes of Health.

Frequently Asked Questions

Yes, turmeric is a root and is a compliant spice on the AIP diet. It is an excellent way to add color and flavor to your meals.

Seed-based spices, such as cumin and coriander seed, are avoided during the elimination phase of the AIP diet because seeds are a common potential inflammatory food group. The diet removes them to help heal the gut.

For heat, you can use fresh ginger or grated horseradish instead of black pepper. Interestingly, you don't need black pepper to absorb turmeric when using the whole spice.

Yes, garlic powder and fresh garlic are both compliant on the AIP diet. They are a great way to add robust flavor to any dish.

No, paprika is derived from nightshade vegetables and is therefore not compliant during the elimination phase of the AIP diet.

Since chili powder contains nightshades, you can substitute it with a blend of other AIP-compliant spices for a flavorful kick. Experiment with combinations of garlic powder, onion powder, oregano, and ginger.

No, most pre-made spice blends, like curry powder, are not safe for AIP because they often contain non-compliant ingredients such as nightshade-based spices and seeds. It's best to create your own blends from single-ingredient, AIP-compliant spices.

Vanilla bean is compliant on the AIP diet. However, vanilla extracts should be checked carefully as they often contain alcohol, which is eliminated during the protocol. Pure vanilla beans are the safest option.