50+ Portable & Easy AIP Emergency Food Recipes - meatified (2024)

FAQs

Can you have onions on an AIP diet? ›

Onions and garlic are among the highest-FODMAP foods and are also among the most commonly used on AIP, because we rely so much on them for flavoring. Despite this, we don't eliminate these foods, because SIBO is not an issue across the board for those with autoimmune disease.

Garlic. Another food I recommend you add to your AIP diet is garlic. Garlic is a prebiotic, so it feeds good bacteria in your gut. This can be helpful if you're suffering from an autoimmune disease because your gut and your immune system link together.

Leafy green vegetables (spinach, endive, herbs, etc.) Cruciferous vegetables (broccoli, cauliflower, kale, etc.) Root vegetables (carrots, sweet potatoes, pumpkins, etc.) Fruit: berries, citrus fruit, apples, cherries, etc.

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.

An AIP diet avoids all processed foods, alcohol, additives, refined sugars, coffee, tea, oils, and certain medications. In the elimination phase, a person will also avoid foods such as grains, legumes, dairy, eggs, and nightshade vegetables, but they may reintroduce these later.

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.

Plantain Chips & Cassava Chips are two of My Favorite AIP Store-Bought Snacks. These chips are both great options because you can usually find these nowadays at regular grocery stores. I love that I can use these as a quick carb boost, especially when dipped in guacamole or in my AIP Pesto Sauce.

First, a list of AIP herbs and spices you probably already know and don't need much explanation. You can still use basil, bay leaves, chives, cilantro/coriander leaves, cinnamon, cloves, dill weed, garlic, ginger, onion powder, parsley, mints, marjoram, rosemary, sage, thyme, and vanilla bean.

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)

Are pickles allowed on AIP? ›

If you're using store-bought pickles, check the ingredients list on the jar to make sure there is no refined sugar, nightshade peppers, or artificial coloring added to the pickle brine. You can choose to make your own homemade pickles for this recipe to make sure that your fried pickles are AIP-friendly.

Get an adequate amount of protein, plus healthy fats and oils. Supplement your plant-rich diet with some protein. And don't shy away from healthy fats: nuts and seeds, avocados, coconut and extra virgin olive oils, and other non-refined oils. Sprinkle in some fermented foods.

Apples, berries, citrus fruits, melons, stone fruits, and winter and summer squashes are all AIP compliant, just remember to avoid all nightshades!

AIP-approved fruits to enjoy: Lemon. Guava. Cantaloupe.

Onions. These flavorful veggies have long been touted for their beneficial effects. They contain quercetin, an antioxidant which has been shown to inhibit inflammation-causing leukotrienes, prostaglandins and histamines in both osteoarthritis (OA) and rheumatoid arthritis (RA).

Some varieties including yellow, red, and pink onions have high amounts of quercetin compared to white varieties. The highest level of flavonoids such as quercetin is observed in the dry skin and thus, peeling may significantly decrease these components and affect health benefits of onion.

Improved Digestive Health

Onions contain a high amount of prebiotics and fiber. These compounds help improve gut health by aiding in digestion in the body, strengthening the immune system and lowering inflammation.

Nightshades. Nightshades including tomatoes, potatoes, eggplants, and all types of peppers including spices like chili-based spices and red pepper flakes are avoided in both versions of the elimination stage of the AIP diet.