I created a cheat sheet with my own notes. I thought I would share it so that anyone can copy and paste to Google Docs or whathaveyou when on the go: AIP Snacks 1) Olives (w/o lactic/citric acid or pimentos ) 2) Coconut Manna 3) Epic Bars - Beef or Salmon (not great for Low-FODMAP though) 4) Plantain Chips (Ingredients should be Plantains, Salt, and Coconut Oil but no more than that) 5) Sweet Potato Chips (Again, simple ingredients - Sweet Potato, Salt and Coconut or Avocado Oil) 6) Cassava Chips (be careful if on Low-FODMAP) 7) Kombucha (May not be suitable for Low-FODMAP or SIBO) 8) Prosciutto (Niman Ranch has decent standards for raising their animals but look for pasture-raised when possible) 8a) Prosciutto baked till crispy (Nom Nom Paleo recipe) 9) Roasted Acorn Squash w/ Manna, Salt & Warm AIP Compliant Spices (i.e. mace, cinnamon, etc.) 10) Fresh Avocado w/ Salt and Lime Juice or AIP Guac 11) Raw AIP Veggies 12) US Wellness Pork Rinds (Epic or 4505 Just Salt varieties are also a decent option; Be aware of Omega 6s) 13) Mashed Cauliflower w/ Coconut Oil & Salt 14) Sugar-Free/Nitrate-Free AIP Compliant Bacon (Be aware that the Omega 6s can be high depending how much is consumed; Having some sugar is okay but be aware that it's not the best if you have issues with your mitochondria) 15) Left-Overs in Small Portions 16) Canned Sardines (wild-caught, in water or olive oil) 17) Dang Coconut Chips (just salt) 18) Homemade Bone Broth 19) Tigernuts 20) Seaweed Snacks or Nori (Salt and Olive Oil is okay) 21) Mashed Sweet Potatoes w/ Sea Salt, Cinnamon & Coconut Oil 22) Smoked Salmon 23) Dried Fruit (eat sparingly and make sure it's just fruit; Be aware if you have SIBO or follow Low-FODMAP) 24) Fresh Fruit (Be aware if you have SIBO or follow Low-FODMAP)
After a long, grueling 9 months fighting an autoimmune disease and not knowing for sure until 2 weeks ago, I have been doing a lot of research and this diet seems like the best thing for me. I'm so appreciative of your videos and all the information you have generously shared. I have been slowly omitting foods from my diet and already eat a ton of vegetables so it should be relatively easy to slide into AIP. I am starting full AIP this coming Monday, and honestly, I'm excited. I'm ready to be healthy again! 🤗
Love Sardines, so versatile, economic and very quickly ready: Some ways I incorporate them: Chopped avocados, onions, cucumbers, cilantro or parsley, sardines, salt, pepper, lemon juice and a little extra virgin olive oil make a delicious and fantastic salad. You can also add oregano or other herbs. That is not just a delicious snack but also a great lunch or dinner. Paired with some AIP bread or AIP tortillas it makes an awesome portable snack or meal. There are many variations too some portable. For on the go, I usually make the salad without the sardines and olive oil but with the lemon. I bring it with on a Tupperware or a snack vaggy and a can of sardines along with the tortillas or bread and assemble just before eating so nothing is soggy or to smally. There is something about the creaminess of the avocado that pairs beautifully with the saltiness of the sardines and elevates the flavor of this simple but satisfying snack/dish to gourmet. There are many other ways of pairing these too, instead of chopped avocado in the salad, I have also made "stuffed avocado halves. Or stuffed onions baked to perfection, stuffed with the salad, topped with melted AIP cheese and fresh avocado, so yum. Or stuffed zucchini or cabbage leaves for wraps instead of tortillas. I've also stuffed raw cucumbers, include avo chopped or rop with it, skip the cheese and oh so delicious. Jicama is another great addition. For all of these, shrimp and tuna are good substitutes aswell and then there is Cod liver in its own oil canned or jarred too. Fantastic AIP resources and very affordable too, I got mine from Amazon, I buy the one from Iceland because of the cleanliness of the ocean there. One other option is casserole lasagna style, I use zucchini in lieu of noodles and sardines for meat. AIP cheese. No-mato sauce is optional, it tastes amazing without too.
Hi Michelle! I LOVE your channel! Have you been able to re-introduce nut milks? I did AIP for a year and then reintroduced things slowly and carefully. I still avoid nuts but have been able to use almond milk in moderation and powdered almond butter. Just curious if others have had success. Happliy have brought back coffee and chocolate too! Still no nightshades though ! thank you for your channel its so helpful!
sorry for the delay - but yes, nuts and nut milks have been just fine for me. I've pretty much been able to get back to full "Paleo" with some other grains and occasional beans. But nightshades definitely took the longest for me to reintroduce successfully, so have faith!
I reintroduced nuts with no issues but after a while felt that I was becoming sensitive to almonds again. May have overdone it. Now I’ve gone off the diet almost completely and I’m trying to get myself psyched up to start over.
Nice! Thanks :) I was snacking on coconut yogurt with collagen, coconut flakes and berries, like sort of a musli bowl. Super delicious! But... I found out the yogurt has locust bean flour/gum on it... I think it’s not compliant... I’ll need to try some days without the yogurt to check if my digestion finally improves :( Thanks for your videos! Looking forward to get some more tips! :D
I never did find store-bought coconut yogurt that was compliant - but that doesn't mean it doesn't exist. That sounds like a lovely snack though! If you're up for making your own coconut yogurt, I have a replay of a Facebook Live I did for an Instant Pot-intro week ( ruclips.net/video/PHz1krZiJz4/видео.html )- I'd do it with probiotic pills rather than a starter as I don't think any of the starters I mention are AIP-compliant, but it's not a difficult process. Just temperamental - be prepared to not have it be the same consistency each time or what you're used to from the store. (I mention other ways than just the Instant Pot to do it in the video as well)
Gosh, Americans are so lucky to have all these pre-made snack options!! In France there is nothing :( Found 1 brand of plantain chips but they have non-AIP additives. And delivery rate from USA is extortionate. xD But day 8 aip already, and it only gets easier with time so far ^^
Ugh, yeah, sorry that a lot of these things aren’t available to you. I hope that changes soon- many of them only came about recently. Congrats on getting to day 8 though! Hopefully you’re feeling better or will start to soon! 💕
This is what I needed to watch. I am used to having some snacks and it has been hard while really getting into AIP to figure out what to snack on. I haven’t gotten to full AIP yet but I’ve gotten very close. I am proud of my progress thus far and hope to be fully compliant within another week.
Great video! Thanks so much. Mashed sweet potatoes! Thank you! I'm trying to find other sources of higher carb meals. Plantains and sweet potatoes every day are getting very plain and annoying. Plantains take forever to get black. Is there anything else you recommend that are higher carbs? I've lost 8 pounds in a month and I'm definitely not looking to lose weight.
You could try squashes like pumpkin, acorn, butternut, spaghetti, etc, and also carrots and yuca (yuca fries and mash are great - you sometimes can find frozen yuca to make the whole peeling process easier too). Also, if you're at all into baking or making "bread" like things, eating tapioca or cassava flour will also up that carb ratio. Of course, just like eating fruits and dried fruits, be careful as they can be hard on your blood sugar if you eat too much of it. And I also wish I had your problem for plantains getting black - here in Colorado it seems I get a suepr green plantain at the store on a Monday and by Tuesday morning it's half black and by Wed it's black! Guess that's what happens when you live far far away from any tropical source :-)
So I went to a weekend long horse event and remembered some of your suggestions. Thank you! I didn't once feel deprived of anything and stayed true to my AIP foods.
Thanks - but you're in luck! I actually DO have a video that I made early last year about my brewer - you can see that at: ruclips.net/video/nUGvFl7qZzE/видео.html
AIP isn't a sugar-free protocol so you can have some sugar in bacon, other cured lunchmeats, or in something like kombucha, unlike on a Whole30. But definitely not a lot - it's not a free-for-all by any means..
help me out here, I don't understand how Kombucha is compliant for anti-inflammatory, it can cause migraines (histamine response) & yeast feeds candida.
You are absolutely right that if you have a histamine intolerance or candida infection that kombucha wouldn't be a good choice. And if you know that's you I definitely would avoid it. However, that only accounts for some people, for everyone else it's a great, beneficial beverage.
I'm just about to start on AIP per my naturapath and found your video. I love your energy! I exercise outdoors (hike & bike) 5 days a week and need packable snacks. Thank you so much for your help and insight! BTW... I have the same kitchen cabinets here in Phoenix! Ha!
I'm not actually on AIP anymore, just Paleo. I successfully reintroduced the foods I wanted to after being on AIP for 6 weeks this time. The first time I did AIP though it was 90 days before I started reintroducing foods and it took me a full year to get to full Paleo. I do it for Hashimoto's and Celiac disease (with adrenal fatigue symptoms in there too). Not to keep sending you to more videos, but this one explains how I use AIP these days to help with flares in case you're interested: ruclips.net/video/aW1RIDsPhSY/видео.html
Hi! I was AIP for 2.5 years and am about to start up again. To add to the proscuitto recommendation, I wrap sauted cabbage and onions in proscuitto and fry in coconut oil to make eggrolls. Be careful with the chai spice in your kombucha, cardamon and nutmeg are not AIP. Good info, most of these are how I survived and thrived with AIP!
I've tried drinking kambucha so many times but I just hate gas in all drinks, it makes me so bloated! :( Is there a way to have it without gas if you make it yourself?
Golden milk warm or iced is also a great snack/beverage treat. Coconut milk, tumeric, cinnamon and a little maple syrup if you need sweetness. If warm some coconut oil added in is good. Another one I have been doing is coconut yogurt with berries, some dried coconut and a little honey or maple syrup. Another favorite for me is blackberries or strawberries with cubed avocado. New to AIP so I hope these are compliant!
Thank you Michele , I'm so glad to find your channel. I was dx. 2 weeks ago with Hashimoto and appreciate all the tips and suggestions. I started the AIP diet on Monday so will now be able to have some ready-made and homemade suggestions to help me on this new Journey.
Thank you for this video!! I never know what to snack on but I started my aip diet a year ago when I got diagnosed with three autoimmune diseases. I’m excited to be able to start snacking
You can probably find the answers to most of your questions on this page I made: thrivingonpaleo.com/aip-diet-autoimmune-paleo-protocol/ But as for cheating, it's mainly just hurting yourself. Many times you'll feel negative symptoms, like the very things you're trying to get rid of, come rushing back, sometimes with greater intensity than you've ever had. Other times you might not feel anything at all. But I've found that usually it sets people back a bit in the healing process and most people don't find it worth it. I've heard SO many stories of people who have cheated or accidentally eaten something and regretted it, yet learned that wow, yeah, that particular food item really does NOT work for them at the moment. It's usually a powerful reminder of why they started AIP in the first place.
How do you eat salmon considering the Pacific is contaminated and Alaska just shut down it's salmon fishing and the only other alternative is gmo salmon?
Wow cumin is a no no ouch I love tacos. What will I do now. This AIP diet is very new to me. Do you have any videos that are comprehensive about what not to eat? I love Avocado Garlic etc. So many people say no to onions. I also watched a lady make a video and she eats eggs alot. My morning breakfast has been 2 eggs organic. I make a hole in the middle of organic Sprouted bread non wheat flour. Then put coconut oil in my pan. Lay the bread in first then crack the eggs in each hole. I bought bacon chips but ill have to change this now I see. I only use a very small amount. Theres a salsa called 505 green chile sauce. Its sooo good. I add 1 tbl to each egg. No salt or pepper. Then I flip it over and cook both sides. If im eating something wrong tell me ya'll. I have hypothyroidism and I noticed if I eat ice cream or too much sugar my skin itches. Therefore, I need to find out if keto ice cream is a y/n. Its so expensive to buy the package foods you are showing for many people, but I guess its cheaper than the medical bill. I liked this video btw. I am 60+ f .I try to eat different things to find my nitch. Lord help me, im trying harder every day to get this correct. Thank again n if anyone reads this with positive comments please do.
Hello, I'd like to help out a bit if i can. Unfortunately the majority of the foods you mentioned are not AIP compliant. I'm sure she has plenty of videos to help you out. Here's a quick rundown of what you can't have: Legumes Dairy & eggs Gluten Grains Seeds Nuts Nightshades All of the above are very expansive and worth a google search. Pinterest has a lot of ideas as well and this creator has an account there too!
I don't like fish, so I don't think you're going to convince me on the sardines. Thanks for this video; it's very helpful (other than the sardines....) ;)
@@MicheleSpring Girl, I'm still watching you. I'm trying to heal a couple of older women (me and my sister) on a limited budget, and thanks to you and a couple of other vloggers, I think we can do it.
@@MelissaThompson432 you totally can! Don't worry about getting the highest quality meats and seafoods if budget is a concern - do the best you can, and opt for fresh veggies, meats/seafoods over processed treat foods and flours and you'll be just fine!
So happy to have found your channel! I started AIP last week under a functional nutritionist care and so far doing well, just need more ideas for snacks. This is a great video! Also found your website via Pinterest too. I'm sure I'll be binge-watching your videos in the next couple of days/weeks!
@@MicheleSpring that's so funny! I caught another video of yours saying you are in Colorado. Me too! I love our state and another reason for me to get better.....to enjoy our mountains again! I miss hiking so much :(
Love your channel, lot of practical tips for AIP lifestyle. I tried the EPIC bar after watching this video. But OMG my body couldn't process the amount of sodium in it. 38% of sodium is a lot. Kindly suggest any low sodium jerky or meat bar options.
Perhaps Chomps instead? Their Sea Salt Beef and Italian Beef are both AIP-friendly thrivingonpaleo.com/chomps (and btw, I'm jealous- I have adrenal issues so I have to take EXTRA salt, like in the form of electrolyte drinks or just even salting my food extra, haha. Never seems to be enough!)
Are these considered processed? I'm doing a gut and liver cleanse and repair protocol and it says to avoid processed foods but I'm following aip diet also
Typically these aren't considered processed but it really kind of depends on the particular protocol you're doing. Something like prosciutto would be more "processed" than olives, but they're still both processed in some way. However, they aren't processed like a Slim Jim that used to be meat (I think) with a whole bunch of added preservatives and other hard to pronounce ingredients - those are typically the kind of processed foods we avoid.
It is so true! Some people can eat quinoa every day and I am on the floor like I got shot. (I won't even get near gluten for that reason anymore either). But it's good that you know that - super helpful information to have!
A avocado and cassava are high FODMAP so they hurt my stomach, but I ordered some of the salmon bars to try and I’m still watching the video so I’ll be excited to see the other stuff. I’m always out and about and hungry and my hubby and anyone else I’m with, can stop and eat anywhere. So this is gonna be awesome to have the salmon bars!!! Thanks so much for this video 💕
Thank for the video! My husband and I have different dietary ideals. He has IBS and I have Hashi’s. He hates anything coconut (I love coconut). He is sensitive to many things and doesn’t like a lot of others. We’re basically down to asparagus, zucchini, onions, mushrooms, and canned green beans as our vegetables. Good thing we’re not vegetarians! Also I wish I could love avocado 🥑 more but it makes my mouth very itchy. I wonder how common that is.
I think the avocado sensitivity is pretty common actually. But yeah, good thing you aren't vegetarians, lol! It may get better though as you heal and can add more foods back in.
Wow what a life saver! Just yesterday I came to the conclusion that I need to start an AIP diet, due to a lot of symptoms I've been dealing with over the last half a year. Learning how to make the switch has been extremely stressful, I can't even tell you how refreshing it was to hear about your "normal life" ie. backpacking, kids, while maintaining the diet. Subscribed!
I'm so glad I can be of some help! It's definitely daunting at first but just remember - it's just food - and usually just temporary. Just think of feeling better this time next year and beyond (or even this time next month). It'll all be worth it. You can do this!
I wished you could share other ideas that are pork-free ideas. Not all of us can or want to eat pork products. Thank you for the other ideas and I have been learning lots from your videos.
Hello! I just found out I may have an autoimmune disease. Currently, I am waiting for my first appointment with my rheumatologist. My question is: I checked a book out from the library called "The Autoimmune Keto Cookbook". The list of foods to avoid include all potatoes and plantains, but I keep running across recipes that include both. Another source for recipes I saw included apples and bananas, which the books also says to avoid. So I am just really confused. Thanks, Melonnie
Ah, it's all so confusing, isn't it? So Autoimmune KETO is a different diet than what I talk about. Keto is a really low carb diet where your body learns to use fat as energy rather than carbs. The diet I talk about is Autoimmune Paleo (AIP), which allows carbs. There are many things similar between the two, but also many different things as well - as you have seen and gotten confused by. In addition to this, there are a few versions of the Autoimmune PROTOCOL floating about, and Autoimmune Paleo is one of them. So when I talk about the Autoimmune Protocol or Autoimmune Paleo, they're interchangeable in my mind, but some versions do add a few things that aren't on the Paleo version (like black pepper for example isn't allowed on the Paleo version but is on others). My two cents on the difference too - there isn't anything necessarily wrong with keto, but it kind of depends on what autoimmune disease you might have, etc - like if it's a hormonal based on like Hashimoto's that affects your thyroid, a keto version might make it worse at first if you're a woman because it can tax your adrenals and make your body go into fight-or-flight mode more than it needs to (the body thinks it's starving at first). Might not, but I've found in many cases it does. But if it's not a hormonal type, or if you don't have issues of extreme fatigue, adrenal issues, etc, then it's probably ok. We just recommend when someone goes on Autoimmune Paleo for instance, that they make sure to eat enough carbs the first few weeks so this worsening doesn't occur, since enough is already going on and it tends to make people feel a LOT worse at first. Nothing wrong with going keto after a few weeks, but it's just a lot at one time. Hopefully that helps clear it up a bit?
Not on the elimination phase of the diet. During that stage all parts of eggs should be removed as they can be very allergenic to people and trigger symptoms/immune activity. However, yolks are reintroduced early in the reintroduction phase.
Very much AIP. Loved it. I would try and get some of your snacks. As we stay in UAE, we do have plantain chips, sweet potato chips, coconut flour (meals) and coconut snack bars. (sugar bars). We also have salmon bars, tuna fish (canned). But i suppose canned ones are not good. And yes you told about fruits in low portion. Hats off to that.
Great list! For those looking to also keep carbs to a minimum, adding a dollop of lard to the bone broth and then mixing really well to suspend the fat in the broth is a really easy way to get calories when you're starving and need something quick. I buy a big thing of lard from the farmer's market (never have been able to find normal non-hydrogenated lard at a grocery store unfortunately). It may sound a little gross, but it really just tastes like you're drinking soup.
Yummy 😋 just be careful with that farmers market stuff . Quite a few of them buy stuff from groceries, sprinkle a little dirt and water on produce and resell them at a higher “ organic “ price . ( I experienced this ) Could do the same with lard .
is that the chili powder and lime mix you put on mangoes, etc? If so, no, unfortunately it is not as chilies are nightshades and therefore out for the elimination part of AIP.
according to Dr. Ballantyne, the naturally occurring nitrates and nitrites from things like celery salt are ok, it's just we want to avoid the added ones.
you're correct that WHITE potatoes are nightshades - but sweet potatoes and yams are actually not nightshades and instead are starchy root vegetables that ARE compliant on AIP! Great news, right? :-)
1. Olive with outh pementos
2. Nativa coconut
3, jerky bars. Avoid spicy
4, plantatin chips
5. Sweet potatoes chips with coconut oil
6. Casaba chips
7.kombucha
8. Purchito
9.acorn squash, baked with cinanon, coco oil.
10 mixed veg
11 pork rinds
12 mashed c aliflower with coconut oil
13 bacon.
14.sardines
15. Coconut flakes
16. Bone broth
Tiger nuts
Seaweed snacks
Mash sweet potatoes
Smoke salmon
Dry fruit
🤗
This is such an immensely helpful channel!
Thanks so much! I'm glad it helps!
We need more ppl like you. Good no filler info👍
Thanks Kyle, I appreciate that!
I created a cheat sheet with my own notes. I thought I would share it so that anyone can copy and paste to Google Docs or whathaveyou when on the go: AIP Snacks
1) Olives (w/o lactic/citric acid or pimentos
)
2) Coconut Manna
3) Epic Bars - Beef or Salmon (not great for Low-FODMAP though)
4) Plantain Chips (Ingredients should be Plantains, Salt, and Coconut Oil but no more than that)
5) Sweet Potato Chips (Again, simple ingredients - Sweet Potato, Salt and Coconut or Avocado Oil)
6) Cassava Chips (be careful if on Low-FODMAP)
7) Kombucha (May not be suitable for Low-FODMAP or SIBO)
8) Prosciutto (Niman Ranch has decent standards for raising their animals but look for pasture-raised when possible)
8a) Prosciutto baked till crispy (Nom Nom Paleo recipe)
9) Roasted Acorn Squash w/ Manna, Salt & Warm AIP Compliant Spices (i.e. mace, cinnamon, etc.)
10) Fresh Avocado w/ Salt and Lime Juice or AIP Guac
11) Raw AIP Veggies
12) US Wellness Pork Rinds (Epic or 4505 Just Salt varieties are also a decent option; Be aware of Omega 6s)
13) Mashed Cauliflower w/ Coconut Oil & Salt
14) Sugar-Free/Nitrate-Free AIP Compliant Bacon (Be aware that the Omega 6s can be high depending how much is consumed; Having some sugar is okay but be aware that it's not the best if you have issues with your mitochondria)
15) Left-Overs in Small Portions
16) Canned Sardines (wild-caught, in water or olive oil)
17) Dang Coconut Chips (just salt)
18) Homemade Bone Broth
19) Tigernuts
20) Seaweed Snacks or Nori (Salt and Olive Oil is okay)
21) Mashed Sweet Potatoes w/ Sea Salt, Cinnamon & Coconut Oil
22) Smoked Salmon
23) Dried Fruit (eat sparingly and make sure it's just fruit; Be aware if you have SIBO or follow Low-FODMAP)
24) Fresh Fruit (Be aware if you have SIBO or follow Low-FODMAP)
You can also get the list here: thrivingonpaleo.com/25-autoimmune-paleo-protocol-aip-diet-snack-ideas/
After a long, grueling 9 months fighting an autoimmune disease and not knowing for sure until 2 weeks ago, I have been doing a lot of research and this diet seems like the best thing for me. I'm so appreciative of your videos and all the information you have generously shared. I have been slowly omitting foods from my diet and already eat a ton of vegetables so it should be relatively easy to slide into AIP. I am starting full AIP this coming Monday, and honestly, I'm excited. I'm ready to be healthy again! 🤗
Like every other comment: new favorite channel!!!!! I’m binge watching you right now. I’ve suffered for 14 years. I’m ready to get well!!!!!
Aw, thanks so much! And I hope you find relief soon - 14 years is so long to suffer!!
Love Sardines, so versatile, economic and very quickly ready: Some ways I incorporate them:
Chopped avocados, onions, cucumbers, cilantro or parsley, sardines, salt, pepper, lemon juice and a little extra virgin olive oil make a delicious and fantastic salad. You can also add oregano or other herbs.
That is not just a delicious snack but also a great lunch or dinner. Paired with some AIP bread or AIP tortillas it makes an awesome portable snack or meal. There are many variations too some portable.
For on the go, I usually make the salad without the sardines and olive oil but with the lemon. I bring it with on a Tupperware or a snack vaggy and a can of sardines along with the tortillas or bread and assemble just before eating so nothing is soggy or to smally.
There is something about the creaminess of the avocado that pairs beautifully with the saltiness of the sardines and elevates the flavor of this simple but satisfying snack/dish to gourmet.
There are many other ways of pairing these too, instead of chopped avocado in the salad, I have also made "stuffed avocado halves. Or stuffed onions baked to perfection, stuffed with the salad, topped with melted AIP cheese and fresh avocado, so yum.
Or stuffed zucchini or cabbage leaves for wraps instead of tortillas. I've also stuffed raw cucumbers, include avo chopped or rop with it, skip the cheese and oh so delicious. Jicama is another great addition.
For all of these, shrimp and tuna are good substitutes aswell and then there is Cod liver in its own oil canned or jarred too. Fantastic AIP resources and very affordable too, I got mine from Amazon, I buy the one from Iceland because of the cleanliness of the ocean there.
One other option is casserole lasagna style, I use zucchini in lieu of noodles and sardines for meat. AIP cheese. No-mato sauce is optional, it tastes amazing without too.
As a fellow sardine lover with an autoimmune disorder, thank you so much for all of the amazing ideas! Can't wait to try them☺️
Hi Michelle! I LOVE your channel! Have you been able to re-introduce nut milks? I did AIP for a year and then reintroduced things slowly and carefully. I still avoid nuts but have been able to use almond milk in moderation and powdered almond butter. Just curious if others have had success. Happliy have brought back coffee and chocolate too! Still no nightshades though ! thank you for your channel its so helpful!
sorry for the delay - but yes, nuts and nut milks have been just fine for me. I've pretty much been able to get back to full "Paleo" with some other grains and occasional beans. But nightshades definitely took the longest for me to reintroduce successfully, so have faith!
I have Anthony's Organic Peeled Tiger Nuts Gluten free / raw off from Amazon. It's not bad. I like it better then the Almond Milk.
I reintroduced nuts with no issues but after a while felt that I was becoming sensitive to almonds again. May have overdone it. Now I’ve gone off the diet almost completely and I’m trying to get myself psyched up to start over.
Nice! Thanks :) I was snacking on coconut yogurt with collagen, coconut flakes and berries, like sort of a musli bowl. Super delicious! But... I found out the yogurt has locust bean flour/gum on it... I think it’s not compliant... I’ll need to try some days without the yogurt to check if my digestion finally improves :(
Thanks for your videos! Looking forward to get some more tips! :D
I never did find store-bought coconut yogurt that was compliant - but that doesn't mean it doesn't exist. That sounds like a lovely snack though! If you're up for making your own coconut yogurt, I have a replay of a Facebook Live I did for an Instant Pot-intro week ( ruclips.net/video/PHz1krZiJz4/видео.html )- I'd do it with probiotic pills rather than a starter as I don't think any of the starters I mention are AIP-compliant, but it's not a difficult process. Just temperamental - be prepared to not have it be the same consistency each time or what you're used to from the store. (I mention other ways than just the Instant Pot to do it in the video as well)
Rebel’s Kitchen
Coyo coconut yogurt is my favorite! Super simple ingredients.
Gosh, Americans are so lucky to have all these pre-made snack options!! In France there is nothing :( Found 1 brand of plantain chips but they have non-AIP additives. And delivery rate from USA is extortionate. xD But day 8 aip already, and it only gets easier with time so far ^^
Ugh, yeah, sorry that a lot of these things aren’t available to you. I hope that changes soon- many of them only came about recently. Congrats on getting to day 8 though! Hopefully you’re feeling better or will start to soon! 💕
This is what I needed to watch. I am used to having some snacks and it has been hard while really getting into AIP to figure out what to snack on. I haven’t gotten to full AIP yet but I’ve gotten very close. I am proud of my progress thus far and hope to be fully compliant within another week.
That's great news! Keep up the good work :-)
Ha! Love the fun art suggestion in the beginning!!! Love your videos so much thank you🎃👻👽
Thanks! Wasn't that monster so fun? I crack myself up because every time I see it I have to open it and make those same sounds too, lol.
Great video! Thanks so much. Mashed sweet potatoes! Thank you! I'm trying to find other sources of higher carb meals. Plantains and sweet potatoes every day are getting very plain and annoying. Plantains take forever to get black.
Is there anything else you recommend that are higher carbs? I've lost 8 pounds in a month and I'm definitely not looking to lose weight.
You could try squashes like pumpkin, acorn, butternut, spaghetti, etc, and also carrots and yuca (yuca fries and mash are great - you sometimes can find frozen yuca to make the whole peeling process easier too). Also, if you're at all into baking or making "bread" like things, eating tapioca or cassava flour will also up that carb ratio. Of course, just like eating fruits and dried fruits, be careful as they can be hard on your blood sugar if you eat too much of it. And I also wish I had your problem for plantains getting black - here in Colorado it seems I get a suepr green plantain at the store on a Monday and by Tuesday morning it's half black and by Wed it's black! Guess that's what happens when you live far far away from any tropical source :-)
So I went to a weekend long horse event and remembered some of your suggestions. Thank you! I didn't once feel deprived of anything and stayed true to my AIP foods.
That's awesome! Great job :-)
Awesome content and so helpful. Thanks for showing us that it's not only doable, but that it's not going to be terrible.
Glad to be of help!
You lady, are a life saver. ❤️
Aw, thanks! 💕
Another GREAT video!! I would love to see your kombucha brewer on one of your future videos!
Thanks - but you're in luck! I actually DO have a video that I made early last year about my brewer - you can see that at: ruclips.net/video/nUGvFl7qZzE/видео.html
The rest is great but we are defffffinjtely supposed to be eliminating sugar. And there is sugar free bacon at Whole Foods. Purple packaging
AIP isn't a sugar-free protocol so you can have some sugar in bacon, other cured lunchmeats, or in something like kombucha, unlike on a Whole30. But definitely not a lot - it's not a free-for-all by any means..
The Costco (Kirkland) low sodium is also sugar free (and Whole30 compliant).
help me out here, I don't understand how Kombucha is compliant for anti-inflammatory, it can cause migraines (histamine response) & yeast feeds candida.
You are absolutely right that if you have a histamine intolerance or candida infection that kombucha wouldn't be a good choice. And if you know that's you I definitely would avoid it. However, that only accounts for some people, for everyone else it's a great, beneficial beverage.
I need low histamine as well which cuts out many of these snacks. Any suggestions? Feeling overwhelmed
hahahahha,,,,,,my husband loves those Kirkland olives....me...not so much.
Sigh...so many are high FODMAP. Sometimes I feel like I can eat nothing.
Wow so much colestrol
Chai spice has black pepper which is not good for people with leaky gut/inflammation issues.
Hey there just wanted to mention that meat jerkies causes inflammation because of the way they are cooked. Don’t go overboard with those :)
I'm just about to start on AIP per my naturapath and found your video. I love your energy! I exercise outdoors (hike & bike) 5 days a week and need packable snacks. Thank you so much for your help and insight! BTW... I have the same kitchen cabinets here in Phoenix! Ha!
You're so welcome! And that's too funny about the cabinets :-)
These have palm oil and I was with the understanding Palm oil is not good - not a good food for anyone.
Thanks for sharing this, Michele. How long have you been on AIP and why are you doing it? Just wondering..
I'm not actually on AIP anymore, just Paleo. I successfully reintroduced the foods I wanted to after being on AIP for 6 weeks this time. The first time I did AIP though it was 90 days before I started reintroducing foods and it took me a full year to get to full Paleo. I do it for Hashimoto's and Celiac disease (with adrenal fatigue symptoms in there too). Not to keep sending you to more videos, but this one explains how I use AIP these days to help with flares in case you're interested: ruclips.net/video/aW1RIDsPhSY/видео.html
Just a caution, sweet potato is extremely sugary, basically fruit-level sugary, so be careful with those and sugar in general for AIP
Hi! I was AIP for 2.5 years and am about to start up again. To add to the proscuitto recommendation, I wrap sauted cabbage and onions in proscuitto and fry in coconut oil to make eggrolls. Be careful with the chai spice in your kombucha, cardamon and nutmeg are not AIP. Good info, most of these are how I survived and thrived with AIP!
Oooh, the prosciutto cabbage thing sounds really good! Thanks so much for sharing!
Another thing is organic sauerkraut from the store! It stays in the fridge and is a great snack for when you’re in a bind.
Ooh, great idea!!
This is so helpful! Thank you!
I'm glad you found it helpful! Thanks for letting me know!
I've tried drinking kambucha so many times but I just hate gas in all drinks, it makes me so bloated! :( Is there a way to have it without gas if you make it yourself?
I actually rarely have any bubbles in my homemade kombucha. It's usually more like apple juice to me. The stuff in stores is super gassy!
@@MicheleSpring I'll have to try making my own then!
Golden milk warm or iced is also a great snack/beverage treat. Coconut milk, tumeric, cinnamon and a little maple syrup if you need sweetness. If warm some coconut oil added in is good. Another one I have been doing is coconut yogurt with berries, some dried coconut and a little honey or maple syrup. Another favorite for me is blackberries or strawberries with cubed avocado. New to AIP so I hope these are compliant!
They sure are and thanks so much for sharing them here!
@@MicheleSpring you should demo making the iced and warm golden milk 😁💓 The warm is great before bed when you need more than tea!
@@cmac6992 I actually do demo a warm one in this video: ruclips.net/video/DHg5OBsFYaY/видео.html
I want to thank you for your videos it's been a little over a month and my face looks great, my hair has grown like crazy and I feel much much better
Yay!! That's so great to hear!! 💕
I love 💖 you channel and sooooo pleased I found you. Starting my aip diet next week xxxx THANK YOU xx
You're so welcome! Good luck with your AIP - let me know if you have any questions as you go!
Oh thank you honey. I might just ask. Xxxx 💖
Thank you Michele , I'm so glad to find your channel. I was dx. 2 weeks ago with Hashimoto and appreciate all the tips and suggestions. I started the AIP diet on Monday so will now be able to have some ready-made and homemade suggestions to help me on this new Journey.
You are so welcome! Hope it's all going well for you!
I love your videos! They really are informative. Thank you!
Thanks so much for the kind comment! 💕
Thank you Michele for making this video xxxx
You're welcome!
These sound amazing! Thank you for sharing!
Enjoy!💕
My daughter loves art hub
I love komnucha but the sugar in it makes me flare terribly.
Great video!
Thanks so much!
Thank you for this video!! I never know what to snack on but I started my aip diet a year ago when I got diagnosed with three autoimmune diseases.
I’m excited to be able to start snacking
My favorite is kale chips. I did not know about broccoli I have planted over 50 plants in my veggie garden. 😭
This is so helpful. I have just started the AIG diet and I feel totally overwhelmed! This video has helped so much!
I'm so glad it has helped!
happened to have those sardines in the cabinet. my daughter likes them. I opened the can and yikes. I tired them like a fishier tuna, Not sure....
So helpful 😊!!!what are the cons when we cheat in AIP diet!!how long do we have to follow AIP?hope I'll reply??
Love 💕 u
You can probably find the answers to most of your questions on this page I made: thrivingonpaleo.com/aip-diet-autoimmune-paleo-protocol/
But as for cheating, it's mainly just hurting yourself. Many times you'll feel negative symptoms, like the very things you're trying to get rid of, come rushing back, sometimes with greater intensity than you've ever had. Other times you might not feel anything at all. But I've found that usually it sets people back a bit in the healing process and most people don't find it worth it. I've heard SO many stories of people who have cheated or accidentally eaten something and regretted it, yet learned that wow, yeah, that particular food item really does NOT work for them at the moment. It's usually a powerful reminder of why they started AIP in the first place.
How do you eat salmon considering the Pacific is contaminated and Alaska just shut down it's salmon fishing and the only other alternative is gmo salmon?
Why no cumin?
Wow cumin is a no no ouch I love tacos. What will I do now. This AIP diet is very new to me. Do you have any videos that are comprehensive about what not to eat? I love Avocado Garlic etc.
So many people say no to onions.
I also watched a lady make a video and she eats eggs alot.
My morning breakfast has been
2 eggs organic. I make a hole in the middle of organic Sprouted bread non wheat flour.
Then put coconut oil in my pan. Lay the bread in first then crack the eggs in each hole. I bought bacon chips but ill have to change this now I see. I only use a very small amount.
Theres a salsa called 505 green chile sauce. Its sooo good. I add 1 tbl to each egg. No salt or pepper. Then I flip it over and cook both sides.
If im eating something wrong tell me ya'll. I have hypothyroidism and I noticed if I eat ice cream or too much sugar my skin itches. Therefore, I need to find out if keto ice cream is a y/n.
Its so expensive to buy the package foods you are showing for many people, but I guess its cheaper than the medical bill.
I liked this video btw.
I am 60+ f .I try to eat different things to find my nitch. Lord help me, im trying harder every day to get this correct.
Thank again n if anyone reads this with positive comments please do.
Hello, I'd like to help out a bit if i can. Unfortunately the majority of the foods you mentioned are not AIP compliant. I'm sure she has plenty of videos to help you out. Here's a quick rundown of what you can't have:
Legumes
Dairy & eggs
Gluten
Grains
Seeds
Nuts
Nightshades
All of the above are very expansive and worth a google search.
Pinterest has a lot of ideas as well and this creator has an account there too!
That's a myth about Sulphoraphane. No thyroid issue.
I wish cassava and tiger nuts were easy to find in South Africa.
I am excited about the jerky bars they look like they might have less sodium then most
Super helpful and straight to the point, I like your style Michele :)
I don't like fish, so I don't think you're going to convince me on the sardines. Thanks for this video; it's very helpful (other than the sardines....) ;)
ha, yeah, if you don't like fish you probably aren't gonna like sardines! They aren't as fishy as you'd expect, but still...
@@MicheleSpring Girl, I'm still watching you. I'm trying to heal a couple of older women (me and my sister) on a limited budget, and thanks to you and a couple of other vloggers, I think we can do it.
@@MelissaThompson432 you totally can! Don't worry about getting the highest quality meats and seafoods if budget is a concern - do the best you can, and opt for fresh veggies, meats/seafoods over processed treat foods and flours and you'll be just fine!
Siete makes great chips cassava and sweet potato - uses avocado oil
So happy to have found your channel! I started AIP last week under a functional nutritionist care and so far doing well, just need more ideas for snacks. This is a great video! Also found your website via Pinterest too. I'm sure I'll be binge-watching your videos in the next couple of days/weeks!
Great to have you - and funny aside - my name used to be Michele Miller before I got married :-)
@@MicheleSpring that's so funny! I caught another video of yours saying you are in Colorado. Me too! I love our state and another reason for me to get better.....to enjoy our mountains again! I miss hiking so much :(
@@michellemiller4782 Small world! And yeah, you gotta get better so you can enjoy them! Well, after all the snow is melted. If that will ever happen!!
Love your channel, lot of practical tips for AIP lifestyle. I tried the EPIC bar after watching this video. But OMG my body couldn't process the amount of sodium in it. 38% of sodium is a lot. Kindly suggest any low sodium jerky or meat bar options.
Perhaps Chomps instead? Their Sea Salt Beef and Italian Beef are both AIP-friendly thrivingonpaleo.com/chomps (and btw, I'm jealous- I have adrenal issues so I have to take EXTRA salt, like in the form of electrolyte drinks or just even salting my food extra, haha. Never seems to be enough!)
Haha cholate chips and sardines.
Haha, he still hasn't gotten sick of that either!
Are these considered processed? I'm doing a gut and liver cleanse and repair protocol and it says to avoid processed foods but I'm following aip diet also
Typically these aren't considered processed but it really kind of depends on the particular protocol you're doing. Something like prosciutto would be more "processed" than olives, but they're still both processed in some way. However, they aren't processed like a Slim Jim that used to be meat (I think) with a whole bunch of added preservatives and other hard to pronounce ingredients - those are typically the kind of processed foods we avoid.
So I like the hot sauce one is that ok with sweet potato chips ?
I do not want to snack on artichokes and sardines ):
so weird how different food effect people differently. Cassava gives me a raging migraine
It is so true! Some people can eat quinoa every day and I am on the floor like I got shot. (I won't even get near gluten for that reason anymore either). But it's good that you know that - super helpful information to have!
A avocado and cassava are high FODMAP so they hurt my stomach, but I ordered some of the salmon bars to try and I’m still watching the video so I’ll be excited to see the other stuff. I’m always out and about and hungry and my hubby and anyone else I’m with, can stop and eat anywhere. So this is gonna be awesome to have the salmon bars!!! Thanks so much for this video 💕
You're welcome! It does give one a sense of relief to know you have at least SOMETHING to eat when out. I hate that panic when you don't!
Michele Spring soooo true
Thank for the video! My husband and I have different dietary ideals. He has IBS and I have Hashi’s. He hates anything coconut (I love coconut). He is sensitive to many things and doesn’t like a lot of others. We’re basically down to asparagus, zucchini, onions, mushrooms, and canned green beans as our vegetables. Good thing we’re not vegetarians! Also I wish I could love avocado 🥑 more but it makes my mouth very itchy. I wonder how common that is.
I think the avocado sensitivity is pretty common actually. But yeah, good thing you aren't vegetarians, lol! It may get better though as you heal and can add more foods back in.
@@MicheleSpring awesome, thank you for your response!!
Love your monster!! 🥰
haha, thanks! 😀
Wow what a life saver! Just yesterday I came to the conclusion that I need to start an AIP diet, due to a lot of symptoms I've been dealing with over the last half a year. Learning how to make the switch has been extremely stressful, I can't even tell you how refreshing it was to hear about your "normal life" ie. backpacking, kids, while maintaining the diet. Subscribed!
I'm so glad I can be of some help! It's definitely daunting at first but just remember - it's just food - and usually just temporary. Just think of feeling better this time next year and beyond (or even this time next month). It'll all be worth it. You can do this!
So oils other than coconut, avocado and olive are a no go? I'm wondering what oil those sardines are in??
Yeah, you can have things like lard and tallow too, but the main oils are those. And the sardines were packed in olive oil.
I wished you could share other ideas that are pork-free ideas. Not all of us can or want to eat pork products. Thank you for the other ideas and I have been learning lots from your videos.
Hello! I just found out I may have an autoimmune disease. Currently, I am waiting for my first appointment with my rheumatologist. My question is: I checked a book out from the library called "The Autoimmune Keto Cookbook". The list of foods to avoid include all potatoes and plantains, but I keep running across recipes that include both. Another source for recipes I saw included apples and bananas, which the books also says to avoid. So I am just really confused.
Thanks, Melonnie
Ah, it's all so confusing, isn't it? So Autoimmune KETO is a different diet than what I talk about. Keto is a really low carb diet where your body learns to use fat as energy rather than carbs. The diet I talk about is Autoimmune Paleo (AIP), which allows carbs. There are many things similar between the two, but also many different things as well - as you have seen and gotten confused by.
In addition to this, there are a few versions of the Autoimmune PROTOCOL floating about, and Autoimmune Paleo is one of them. So when I talk about the Autoimmune Protocol or Autoimmune Paleo, they're interchangeable in my mind, but some versions do add a few things that aren't on the Paleo version (like black pepper for example isn't allowed on the Paleo version but is on others).
My two cents on the difference too - there isn't anything necessarily wrong with keto, but it kind of depends on what autoimmune disease you might have, etc - like if it's a hormonal based on like Hashimoto's that affects your thyroid, a keto version might make it worse at first if you're a woman because it can tax your adrenals and make your body go into fight-or-flight mode more than it needs to (the body thinks it's starving at first). Might not, but I've found in many cases it does. But if it's not a hormonal type, or if you don't have issues of extreme fatigue, adrenal issues, etc, then it's probably ok. We just recommend when someone goes on Autoimmune Paleo for instance, that they make sure to eat enough carbs the first few weeks so this worsening doesn't occur, since enough is already going on and it tends to make people feel a LOT worse at first. Nothing wrong with going keto after a few weeks, but it's just a lot at one time.
Hopefully that helps clear it up a bit?
Prices on those epic bars are reeeeeeeeeeediculous!
look for sales - my local King Soopers (Kroger) has sales on them every so often making them a heck of a lot cheaper.
is it okay to eat organic free range chicken egg yokes without the egg white while on the AIP diet? Great info thank you
Not on the elimination phase of the diet. During that stage all parts of eggs should be removed as they can be very allergenic to people and trigger symptoms/immune activity. However, yolks are reintroduced early in the reintroduction phase.
@@MicheleSpring Ok. After reintroducing a particular food, how long should I wait to get new labs?
@@HEADBANGRR new labs in regards to what? Antibody levels or food intolerances?
@@MicheleSpring antibody levels. I can tolerate any food.
Very much AIP. Loved it. I would try and get some of your snacks. As we stay in UAE, we do have plantain chips, sweet potato chips, coconut flour (meals) and coconut snack bars. (sugar bars). We also have salmon bars, tuna fish (canned). But i suppose canned ones are not good. And yes you told about fruits in low portion. Hats off to that.
Thank you!!!
Potatoes are not AIP compliant
nope, they aren't. Sweet potatoes are though :-)
Great list! For those looking to also keep carbs to a minimum, adding a dollop of lard to the bone broth and then mixing really well to suspend the fat in the broth is a really easy way to get calories when you're starving and need something quick. I buy a big thing of lard from the farmer's market (never have been able to find normal non-hydrogenated lard at a grocery store unfortunately). It may sound a little gross, but it really just tastes like you're drinking soup.
what a great idea! I have never tried that - I've done ghee in it (not AIP) but never tried lard. I will have to try it! Thanks so much for sharing!
Yummy 😋 just be careful with that farmers market stuff . Quite a few of them buy stuff from groceries, sprinkle a little dirt and water on produce and resell them at a higher “ organic “ price . ( I experienced this ) Could do the same with lard .
You're so darn cute!
Is tajin seasoning aip?
is that the chili powder and lime mix you put on mangoes, etc? If so, no, unfortunately it is not as chilies are nightshades and therefore out for the elimination part of AIP.
So no icecream
you can have ice cream made from AIP-approved ingredients. I just didn't include it as one of the 25 ideas here
What about the nitrites from the celery salt that they add to bacon?
according to Dr. Ballantyne, the naturally occurring nitrates and nitrites from things like celery salt are ok, it's just we want to avoid the added ones.
Aww thanks for the cute drawing project! That project before some recipes reminds me of Anna Kendrick’s character’s RUclips channel format 😂
I don't think I've actually seen her YT channel format but now of course I need to go check it out - I love her!
Potatoes are apart of nightshades, so why is sweet potatoes chips allowed?
you're correct that WHITE potatoes are nightshades - but sweet potatoes and yams are actually not nightshades and instead are starchy root vegetables that ARE compliant on AIP! Great news, right? :-)
Oh ok that’s cool, thank you 😊
Thank you 😊