83 Fantastic AIP Recipes That Are Actually Coconut Free (2024)

FAQs

Is coconut OK on AIP diet? ›

You'll find everything from coconut flour, coconut milk, coconut cream, and coconut oil in the real food, paleo world. It's packed with minerals such as manganese, and it's full of healthy fats. Not only is coconut allowed in the AIP diet, it can become one of the most important ingredients you use!

AIP compliant dairy alternatives

Coconut milk is the best non-dairy milk alternative. It is AIP-friendly. Oat, hemp seed, almond, flaxseed, and cashew milks are not AIP-compliant because they come from nuts and seeds. Still, they are a better option than cow's milk to heal your gut and reduce symptoms.

The main flours used in AIP baking are as follows: Cassava flour, Tapioca Starch, Coconut Flour, Tigernut Flour, and Arrowroot Starch.

Coconut can fight inflammation.

Because these polyphenols have antioxidant properties, they can help offset oxidative free radicals which can lead to inflammation."1 Hewlings recommends looking for fresh, unprocessed raw coconut and/or coconut oil to reap the most antioxidant, and anti-inflammatory benefits.

This plant-based form of saturated fat has gained popularity in recent years, and animal studies published in 2014 and 2015 have suggested it has anti-inflammatory properties. Unlike other saturated fats, coconut oil is made mostly of medium-chain fatty acids, and your body processes those differently.

Enter banana milk. This is a coconut-free, tigernut-free AIP milk substitute that only requires 2 ingredients – a banana and some water – and can be blended up in less than a minute. And yes, you can use a food processor if you don't have a blender.

The first thing to consider if you have autoimmune issues, is that coffee is a seed. If you are following a strict Autoimmune Protocol, seeds are cut out of the diet for a period of time, and then reintroduced. Therefore, you would want to remove coffee for the first few weeks, along with any other seeds.

Coconut milk: Coconut milk offers a unique flavour and is a good source of healthy fats. It contains lauric acid, known for its antimicrobial properties, which might be beneficial for those with autoimmune conditions. Nevertheless, coconut milk is also high in saturated fats, so moderation is key.

Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

Despite being allowed, some protocols further recommend that you moderate your intake of salt, saturated and omega-6 fats, natural sugars, such as honey or maple syrup, as well as coconut-based foods. Depending on the AIP protocol at hand, small amounts of fruit may also be allowed.

What kind of milk is least inflammatory? ›

Move over almond milk. Flax milk is a great nondairy option if you're looking for an anti-inflammatory boost, says Staci Small, a registered dietitian based in Indiana. The milk is made with flax oil, which is rich in an omega-3 fatty acid called alpha-linolenic acid (ALA).

During the elimination phase, the AIP diet recommends cutting out the following foods: Grains (wheat, oats, rice, corn, etc.) Legumes (lentils, black beans, chickpeas, green beans, etc.) Nuts, seeds, and seed-based spices (like mustard, cumin, sesame, etc.)

Instead of cornstarch, use arrowroot flour or tapioca flour. We found that arrowroot flour works well to thicken sauces and gravies and helps to lighten the texture of baked goods. Tapioca flour works well in coatings, such as velveting chicken for stir-fries.

Coconut aminos are one of those classic Paleo condiments that you see everywhere in the community (especially because they're AIP friendly!). Coconut aminos are made from the sap of coconut trees and provide an alternative to soy sauce (or soy aminos, if you're familiar with the gluten free Braggs brand product).

An interesting fact about coconut sugar is that it contains naturally occurring inulin (6). Inulin is a prebiotic, which feeds the bacteria in our guts. When the bacteria ferment the inulin they create gas, which can cause Irritable Bowel Syndrome symptoms. Inulin is classed as a fructan and considered high FODMAP (1).

Coconut is one of the most versatile Paleo kitchen staples around: from one plant, you can have a stable high-heat cooking oil, a creamy dairy substitute, a crunchy snack, a gluten-free, low-carb flour substitute, and a delicious “butter” to eat straight off the spoon.

oils (avocado, coconut and olive oil are permitted) processed food, preservatives and additives. spices derived from peppers and seeds, such as paprika and coriander. sugars and artificial sweeteners (honey or maple used sparingly is permitted)