I am currently catering for someone who is doing the Autoimmune Paleo protocol as described in the book The Paleo Approach by Sarah Ballentyne.
There are many bloggers who do a great job of exploring this issue, so I’m not going to reinvent the wheel. This page lists 6 of them, so go and check out their work. This website also has a comprehensive list of what’s allowed. I also like this simple overview picture from the Wellness Mama.
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ALLOWED: |
NOT ALLOWED: |
| Proteins |
- Grass Fed Meats, Poultry and Seafood
- Bone Broth
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| Fats |
- Coconut products including coconut oil, manna, creamed coconut, coconut aminos, canned coconut milk (with no additives like guar gum and carageen or bpa lined cans) shredded coconut (this list does not include coconut sugar and nectar)
- Fats: olive oil, coconut oil, avocados, lard, bacon fat, cultured ghee (certified to be free of casein and lactose)
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- Nuts (including nut oils like walnut and sesame seed oils)
- Seeds (including flax, chia, pumpkin, sunflower, sesame and culinary herb seeds like cumin and coriander)
- No vegetable oils (NOTE: olive oil, lard, palm oil, cultured grass fed ghee and coconut oils are permitted)
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| Carbs |
- Vegetables (except nightshades)
- Fruits (limit to 15-20 grams fructose/day)
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- Nightshades (tomatoes, potatoes, peppers, eggplant, paprika, mustard seeds, all chili’s including spices)
- Beans/Legumes (this includes all beans like kidney, pinto, black as well as Soy in all its forms)
- Grains (Corn, Wheat, Millet, Buckwheat, Rice, Sorghum, Amaranth, Rye, Spelt, Teff, Kamut, Oats etc)
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| Condiments & Flavourings |
- Fermented Foods (coconut yogurt, kombucha, water and coconut kefir, fermented vegetables)
- Vinegars: Apple Cider Vinegar, Coconut vinegar, red wine vinegar, balsamic (that has no added sugar)
- Sweeteners: occasional and sparse use of honey and maple syrup (1 tsp/day)
- Herbs: all fresh and non-seed herbs are allowed (basil tarragon, thyme, mint, oregano, rosemary, ginger, turmeric, cinnamon, savory, edible flowers)
- Binders: Grass Fed Gelatin and Arrowroot Starch (watch the starch however if you have adrenal issues)
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- Alternative sweeteners like xylitol, stevia, mannitol
- Dried fruits and/or over-consumption of fructose (I recommend up to 2 pieces of fruit a day)
- All Processed Foods
- Chocolate
- Gums (guar gum, Tara gum, Gellan gum, Gum Arabic)
- Culinary herbs from seeds (mustard, cumin, coriander, fennel, cardamom, fenugreek, caraway, nutmeg, dill seed)
- Tapicoa. I eliminate this the first 6-8 weeks because it is a known gluten cross reactor according to Cyrex Labs Gluten Cross-Reactivity Test
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| Drinks |
- Non-Seed Herbal Teas
- Green Tea
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Now that you’ve got a rough idea of what is involved (before you go off and read in more detail), over the next few blog posts I want to share some recipes that I’ve put together.
My buddy is doing an even more extreme version as, at this point, from the “Eat Instead” list he also can’t tolerate:
- Most fruits (FODMAPS may be an issue) – berries and currants are about it
- Any sweeteners
- Some starches (eg kumera, arrowroot)
So when I’ve been searching for AIP friendly recipes, mostly they are not an option for him. Hopefully some of my recipes will be helpful for others who are having to be really strict for now. A typical day might look like:
Breakfast:
- Crockpot mince with vegetables such as onions, carrots, pumpkin or swede + herbs + sea salt + extra gelatin
- Shooter of sauerkraut juice
- A dessert spoon of cod or skate liver oil
- Maybe a berry or 2, or some leftover smoothie from the previous day
Lunch:
- Vegetable & bone broth soup OR leftovers OR some marinated or tinned fish
- Avocado, coconut milk and currant smoothie with added extras like carob, maca, coconut oil
Snacks:
Dinner:
- Meat, poultry, fish, seafood of some kind
- Root veges roasted in duckfat or maybe some steamed cauli or broccoli
- Or maybe both together as AIP stew
- Sauerkraut
Dessert:
- A few berries
- Maybe with carob coconut pudding
Deb