Easy AIP Swaps

WHY?

Nutmeg is a seed, but mace

MACE is part of the same plant, NUTMEG
tastes like nutmeg and is
compliant

Coffee is a seed, but this

DANDELION ROOT
combo tastes surprisingly like COFFEE
CHICORY
coffee with customizable
CAROB bitterness

Chocolate is also a seed, so

CHOCOLATE/
CAROB carob can lend a chocolatey
taste to things instead COCOA POWDER

White potatoes are

nightshades, but white sweet
WHITE SWEET  WHITE 
potatoes are from a different
POTATO family and are not nearly as POTATO
sweet as red sweet potatoes

Despite the name, these aren't

actually nuts. Theiy're tubers
TIGERNUTS and replace nuts rather well. NUTS
Try the flour, butter, and milks
as well as toasted into a
granola.
 WHY?

Corn is a grain and is

ARROWROOT inflammatory and often an CORN STARCH
issue to those sensitive to
POWDER
gluten 

Baking powder typically

BAKING SODA contains corn or other
BAKING
+ additives. Squirrel in the
CREAM OF TARTAR Kitchen has a good AIP POWDER
Baking Powder recipe

COCONUT OIL Butter includes casein,

which is a protein that is BUTTER
or PALM very similar to gluten and
SHORTENING can cause reactions.

Cow's milk has both casein and

lactose, which are both
COCONUT OR COW'S MILK
inflammatory and can cause
TIGERNUT MILK similar reactions to gluten in
the body.

Same reasons as the two

COCONUT MILK above. COW'S MILK
YOGURT YOGURT

Soy is a legume and full of anti-

COCONUT SOY SAUCE
nutrients that strip minerals
AMINOS from our bodies
 WHY?

Gluten is harmful for over 55%

VEGGIE of the population, especially WHEAT PASTA
for anyone with autoimmune
NOODLES disease. Veggies noodles have
much more nutrition too.

Canola oil is full of Omega-6

fatty acids which are very CANOLA OIL
AVOCADO OIL inflammatory for the body (not
good when you have disease)
and it goes rancid easily

Soda is full of sugar (or corn

KOMBUCHA syrup). Kombucha provides SODA
beneficial probiotics.

Again, the gluten aspect is

THINLY SLICED LASAGNA
harmful for those with
VEGGIES autoimmune disease. NOODLES

SWEET POTATO, White potatoes are WHITE POTATO

nightshades, which are
PLANTAIN, OR potentially harmful for
OR TORTILLA
CASSAVA CHIPS autoimmune disease. CHIPS

Rice is a grain and contains

CAULIFLOWER RICE
anti-nutrients and can irritate
RICE the gut lining. Cauli rice will
help you get in more veggies!
 WHY?

Again, corn. Downshiftology

CASSAVA FLOUR CORN
has a great cassava flour
TORTILLAS tortilla recipe. TORTILLAS

Since dairy is out, cheese is

out. But nutritional yeast can CHEESY
NUTRITIONAL provide a cheddar-like flavor FLAVOR
YEAST to dishes.

Nuts and seeds are

TIGERNUT NUT OR SEED
potentially problems for
 BUTTER those with autoimmune BUTTERS
disease, so this is a good
replacement.

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