There is nothing like the smell of baked goods fresh from the oven. However, if you’re on a diet such as the autoimmune protocol, or AIP diet, then you may think that you will never have the chance to eat baked goods ever again. This couldn’t be further from the truth. That’s because there are plenty of flours and starches that are safe on this anti-inflammatory regimen. Let’s learn a little more about the AIP diet and what flours can be enjoyed on this eating plan.
What is the AIP diet?
The AIP diet is designed to limit foods that may trigger inflammation and related symptoms in those with autoimmune diseases. Such conditions include psoriasis, rheumatoid arthritis, lupus, as well as Crohn’s and colitis, which are inflammatory bowel diseases (IBD). The AIP is a stricter version of the paleolithic diet that is based on meat, fish, vegetables, nuts, and seeds.
The allowed foods on the AIP diet include:
- Meat and fish, preferably not factory raised
- Vegetables, except for nightshade vegetables like tomatoes, eggplant, peppers, and tomatoes
- Sweet potatoes
- Small quantities of fruit (10-25 grams of fructose a day); this could include a few cups or medium pieces of low fructose fruits like lemons, raspberries, or strawberries.
- No dairy products; instead choose coconut milk and dairy-free fermented beverages like kombucha and kefir made with coconut milk as well as green tea and non-seed herbal teas
- Fermented vegetables like sauerkraut and kimchi
- Small quantities of honey and maple syrup
- Bone broth
- Non-seed spices like herbs (basil, oregano, cilantro, thyme, mint, etc.) as well as other spices like turmeric, garlic, and onion powder, to name a few
- Vinegars such as apple cider and balsamic vinegars
As you can see from the list above, there are no eggs, nuts, seeds, grains, legumes, food additives, alcohol, or dairy on this regimen. Also, the only oils allowed include those plant-based, minimally processed ones such as coconut, olive, and avocado oil.
Flour and the AIP diet
Read below for AIP-friendly flours you can use to recreate your favorite baked goods recipes.
- Coconut flour
- Arrowroot starch/flour
- Tapioca starch/flour
- Cassava flour
- Plantain flour
- Tigernut flour
- Sweet potato flour
- Squash flour
- Pumpkin flour
Since some of these flours may now work well on their own, it may be best to create blends for your baking. A common blend that works well with AIP-friendly baked goods is coconut flour with tapioca starch and arrowroot flour.
Other tips for using such starches include:
- Use tapioca or arrowroot starch for thickening sauces, soups, and gravies.
- Cassava flour can work well on its own for baked good recipes in place of wheat flour.
- Plantain or tigernut flour can be used to make pancakes or crepes.
- Sweet potato flour can add a unique flavor to your muffin, cake, or bread recipes.
- Coconut flour makes a great base for recreating your favorite sweet baked goods recipes.
Although there are no confirmed “safe” amounts of the aforementioned AIP-friendly flours, it’s best to consume in moderation at first. This is to ensure that you don’t have a reaction to certain flours. Visit Casa de Sante for tips on reintroducing foods on the AIP diet for more information on following this regimen safely.
Take home message
Although many foods are restricted from the AIP diet, there are plenty of ways to enjoy delicious foods like baked goods with a little prep time and creativity. With the AIP-friendly flours listed above as well as other AIP-friendly foods and AIP-friendly seasonings, you can enjoy flavor while keeping your gut happy. For more AIP diet resources and products, visit the Casa de Sante website.