What teas can you drink on an AIP diet?

January 4, 2026 •

4 min read

Over 700,000 people in the US alone are diagnosed with an autoimmune disease every year. Transitioning to the Autoimmune Protocol (AIP) diet can feel restrictive, but finding comforting beverages is possible. Understanding what teas can you drink on an AIP diet is key to enjoying warm drinks while supporting your healing journey.

Quick Summary

The AIP diet requires the elimination of many common ingredients, including certain teas and coffee. Compliant herbal teas, or tisanes, offer a comforting alternative that supports gut health and reduces inflammation. Many soothing and flavorful options are available for those following this elimination protocol.

Key Points

Compliant Herbs: Stick to non-seed-based herbs like ginger, peppermint, chamomile, and rooibos during AIP.
Avoid Regular Teas: Traditional black, green, and white teas (from Camellia sinensis) are eliminated during the AIP protocol.
Coffee Alternative: Dandelion root tea or chicory root tea can serve as excellent caffeine-free replacements for coffee.
Label Reading is Crucial: Always check store-bought teas for hidden non-compliant ingredients, additives, or seed-based spices.
Choose Loose-Leaf: Opt for organic, loose-leaf herbs to ensure purity and avoid potential cross-contamination found in some tea bags.
Calming and Digestive Benefits: Many AIP-safe teas, like peppermint and chamomile, offer soothing properties for both mind and gut.
Antioxidant Power: Herbal options like hibiscus and rooibos are rich in antioxidants, which can help combat inflammation.
Individual Tolerance: Pay attention to your body's response, even to compliant foods, and consider reintroductions with care.

The Autoimmune Protocol (AIP) diet is a specialized elimination diet designed to help manage autoimmune disease symptoms. It involves a strict elimination phase to reduce inflammation, followed by a reintroduction phase to identify food sensitivities. When navigating this protocol, many people miss their daily ritual of a warm beverage. While true teas from the Camellia sinensis plant (like black and green tea) and coffee are initially eliminated, numerous safe and flavorful herbal teas, or tisanes, can be enjoyed.

Safe and Soothing AIP Herbal Teas

Unlike traditional teas, herbal teas are made from the leaves, flowers, roots, or seeds of various plants. When choosing an herbal tea on the AIP diet, it's crucial to select blends without any non-compliant ingredients, such as seed-based spices or added sweeteners. Always check ingredient lists carefully, especially for store-bought tea bags, which can sometimes contain hidden additives.

Calming and Digestive Support Teas

Ginger Tea: Known for its potent anti-inflammatory and digestive properties, ginger tea can help soothe an upset stomach and reduce inflammation.
Peppermint Tea: A fantastic choice for digestive issues like bloating and gas, peppermint tea offers a refreshing flavor profile.
Chamomile Tea: This tea is widely known for its calming and relaxing effects, making it a great option before bed to promote restful sleep.
Fennel Tea: Fennel seeds are excluded from AIP, but the leaves and root are fine. However, many reputable AIP resources suggest that fennel tea, brewed from the bulb, is a compliant option, particularly for digestive aid. Note: Always check for seed contamination in blends.

Antioxidant-Rich and Immune-Boosting Teas

Rooibos Tea: This naturally caffeine-free herbal tea, from a South African shrub, is rich in antioxidants and is a popular AIP option.
Hibiscus Tea: Tart and high in Vitamin C, hibiscus tea provides a good antioxidant boost. Some individuals with high blood pressure should be cautious and consult their doctor.
Nettle Leaf Tea: A nutrient-dense option that can help with inflammation, nettle leaf tea is a safe and beneficial choice on AIP.
Rosehip Tea: Packed with Vitamin C, rosehip tea can support the immune system and has anti-inflammatory properties.

Other Compliant Herbal Options

Dandelion Root Tea: A great alternative to coffee, dandelion root tea is known for supporting liver health and digestion. Ensure it’s pure roasted dandelion root without additives.
Lemon Balm Tea: A member of the mint family, lemon balm has calming effects and can aid digestion.

Choosing and Brewing Your AIP Tea

Always check ingredients: When purchasing tea bags or blends, be vigilant. Many commercial products contain "natural flavors" or seed-based spices that are not AIP-compliant. Opting for loose-leaf, organic herbs is often the safest bet.

Quality matters: Choosing high-quality, organic herbs ensures they are free from pesticides and other contaminants. Loose-leaf teas typically offer a richer flavor and higher concentration of beneficial compounds.

Proper preparation: Using filtered water and steeping the tea for the recommended time helps to extract the most flavor and benefits from the herbs. Avoid adding sugar; instead, use a small amount of honey or maple syrup if desired, only after the elimination phase and with successful reintroduction.

Comparison of Common Teas on the AIP Diet


Feature	AIP-Compliant Herbal Teas (e.g., Peppermint, Ginger)	Regular Green & Black Teas (Camellia sinensis)	Coffee (from beans/seeds)
AIP Elimination Phase	Generally Allowed	Eliminated	Eliminated
Source	Various leaves, flowers, roots	Camellia sinensis plant	Beans (seeds) of the coffee plant
Caffeine	Typically caffeine-free (naturally)	Contains caffeine	High caffeine content
Inflammatory Potential	Low, often anti-inflammatory	Can be inflammatory for some	Can be highly inflammatory for some
Gut Health	Can be soothing and digestive-friendly	Potential irritant due to tannins	Potential irritant, can contribute to leaky gut
Nutrient Absorption	No known negative impact	Can inhibit iron absorption with tannins	Can interfere with nutrient absorption

Conclusion

Following an AIP diet doesn't mean sacrificing the comfort of a warm, flavorful drink. By exploring the wide variety of compliant herbal teas, you can find a soothing beverage that supports your healing journey and replaces eliminated caffeinated options. Prioritizing organic, loose-leaf herbs and carefully checking ingredient lists are key steps to staying on track. Experiment with different combinations to find your perfect cup and view this as an opportunity to discover new flavors that nourish your body.

For more resources on the AIP diet, you can check out the work of Dr. Sarah Ballantyne at The Paleo Mom.

Disclaimer

This information is for informational purposes only and does not constitute medical advice. Please consult with a qualified healthcare professional before making any dietary changes, especially if you have a pre-existing medical condition or are on medication.

Frequently Asked Questions

Regular teas are derived from the Camellia sinensis plant and contain caffeine, which can elevate cortisol levels and potentially disrupt adrenal function. They also contain tannins that can be irritating to a sensitive gut. These teas are typically eliminated during the initial phase to reduce potential triggers.

While AIP isn't strictly a caffeine-free diet, it's highly recommended to avoid high-caffeine sources like coffee and regular teas during the elimination phase. Many with autoimmune issues also have adrenal dysfunction, and caffeine can exacerbate this.

Yes, water-based kombucha is considered an AIP-compliant, non-dairy fermented beverage. However, traditional kombucha is often made with black or green tea, so it's best to find versions made with compliant herbs or stick to bone broth and other known safe options during the elimination phase.

Yes, popular and safe alternatives include roasted dandelion root tea and chicory root tea. These can mimic the rich, roasted flavor of coffee without the seeds or caffeine. Ensure any blends you purchase are free of non-AIP ingredients.

Seeds are a key elimination on the AIP diet because they contain phytic acid and other compounds that can irritate the gut lining and potentially trigger an immune response. This is why spices like cardamom and fennel seed are avoided during the elimination phase.

During the elimination phase, added sugars, including honey and maple syrup, are generally restricted. Some people choose to reintroduce natural sweeteners later, but the best practice is to enjoy teas unsweetened during the initial phase to gauge your body's response accurately.

Yes, some brands specialize in AIP-friendly products, and some generic blends might be compliant. However, it is essential to read the ingredient list carefully and confirm that every single ingredient is permitted on the AIP protocol. Many teas labeled 'herbal' still contain non-AIP items.