20 December 2020

AIP Pantry Staples

To help make this transition easier for you I have linked some of my favorite choices as affiliate links.  

We are nearing Christmas!  I hope you all have fun-filled plans to spend precious time with family.  For those of you who are planning on cleaning up your diet after the holidays, here are some Autoimmune Protocol (AIP) pantry staples that are super important to have on hand in order to succeed with this diet.  (Note: AIP is a stricter version of the paleo diet. A paleo pantry list will be coming soon.)

Flours - Since all grains and legumes are out, the flours that are AIP legal include:

Arrowroot Flour - Think of this as a substitution for corn starch as a thickener. It is also used in flour blends in several AIP baking recipes.  

Coconut Flour - This is a good source of fiber. It also contains medium chain triglycerides (MCTs), a.k.a. healty fat.  

Cassava Flour- This flour comes from the root of the yuca plant. It has a fine texture and some say it may be swapped in recipes at a 1:1 ratio with wheat flour.  

Tapicoa Flour - This flour is often used interchangably with arrowroot flour. It can be used for thickening as well as for baking.  

Tiger Nut Flour - This is not actually a nut, but a tuber which grows in the ground. The tubers are often considered “health food" because they have excellent nutritional properties and prevent heart diseases and thrombosis. Tigernut is known to activate blood circulation, reduce risk of colon cancer and diabetes, and favor weight loss. Tigernut flour is a rich source of carbohydrate, oil, and some useful mineral elements such as iron and calcium which are necessary for body growth and development.  

Milk - Because dairy is not AIP legal, the most common substitute is coconut. Make sure your coconut milk does NOT contain guar gum. Guar Gum does have a negative impact on the digestive tract.  

Coconut milkYou can make your own by following this simple recipe or you can purchase here.  

Cooking fats

Animal fats - Lard and tallow are great choices here and are also excellent sources of fat soluable vitamins. It is important to chose ones that come from grass-fed and pasture-raised sources to limit your intake of omega -6.  

Coconut Oil - Again, because these are from coconut they contain medium chain triglycerides, which can be absorbed passively. Coconut oil is a great choice for someone that does not have a gallbladder.  

Extra virgin olive oil - This is an unrefined oil that is great for salad dressings and cooking at low temperatures. 

Avocado oil - Can be used for cooking at temperatures up to 520° F is also great for salad dressings and marinades.   

Palm shortening - This is a great butter substitute and makes a delicous frosting.  

Spices - Make sure the labels are specific!

Tumeric - Known as an anti-inflammatory, this is a great addition to many recipes.

Ginger - This is a tuber with properties that can help ease the discomfort of nausea and indigestion. I didn't always like the flavor of ginger, but I have grown to love it and I add it to lots of recipes.  

Cinnamon - A powerful anti-oxidant and anti-inflammatory, it is great to add to simple snacks. Just sprinkle on sliced apples!  


Maple syrup- This is my preferred choice as a sugar substitute. I used to purchase the cheapest version of this that I could find and I have recently discovered that there is a huge difference in flavor.  I would highly recommond going with a small batch operation. I love Silloway Maple and Republic of Vermont.    

Maple sugar - This can be used in place of refined sugar in recipes.  

Maple cream - This is a tasty treat that comes from maple syrup.  Silloway Maple's version of this is super tasty.  

Honey - Look for a great local source. 

Dates - Dates are a fatastic low glycemic sweet treat.  

Miscellaneous swaps 

Coconut Aminos - This is your new soy sauce! But be careful. Some brands can be incredibly salty. I usually use half of what a recipe calls for.  

Apple Cider Vinegar - This is a must! It is used in several recipes, and may be used as a digestive aid if necessary. A shrub is also a great way to enjoy apple cider vinegar in a natural soda form. Great tasting ones come from Red Root & Company.  

Shredded Coconut - These are great to make occasional treats with, and you will need them if you are planning on making your own coconut milk.

Gelatin - Not only is this a great gut healing aid, it can be used to make frostings and "gelatin eggs."  

Carob Powder - This is your replacement for cacao powder.  

I hope you find this helpful and not overwhelming. Using new ingredients takes some getting used to, but with a little practice you will get the hang of it. Also, when you use alternatives to wheat flour, you have to get used to the texture of your foods being a little different.  


Autoimmune Paleo Certified Coach, 2017.

Ballantyne, Sarah Ph.D  The Paleo Approach. Victory Belt Publishing. 2013.  

Roa, Pasupuleti Visweswara and S.H. GanCinnamon: A Multifaceted Medicinal Plant. Evidence-Based Complementary and Alternative Medicine. April 10, 2014. 

Souleymane, Babo, P. Bazongo, G. Son, M.T. Kyaw, B.P. Forster, S. Nielen, A.M. Lykke, A. Ouedraogo, I.H.N. Bassole. Physicochemical characteristics and composition of three morphotypes of Cyperus esculentus tubers and tuber oils. Journal of Analytical Methods in Chemistry. 2015.  


Dr. Ammie Chapman

Hi! I am Ammie Chapman, mother, wife, chiropractor and clean living fan. I have had my struggles with health issues that I have been able to treat with diet and lifestyle changes. I am hoping it may help you too. 

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