AIP Spices (and Herbs) (2024)

Table of Contents

Are You Destined to Have Boring Dishes on the AIP Diet? What spices are allowed on AIP? (Safe herbs and spices) What spices are NOT allowed on AIP? Free Printable AIP Spices PDF Cheatsheet Why You Need To Be Cautious With Seasonings Packaged Goods Seasoning Blends AIP Seasonings Storebought/Pre-made AIP Spices My Favorite DIY AIP Spice Blends Good Substitutions For Basic Spices How to Use Herbs and Spices to Add Flavor to Your AIP Meals AIP Meals That Use Spices AIP Spices Allowed in the Reintroduction Phase Stage 1: Stage 2: Stage 3: Stage 4: Frequently Asked Questions Still Have Questions? See Also: Submit a Comment FAQs References

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What AIP spices and herbs can you have? What spices do you have to avoid? This can get confusing while on the Autoimmune Protocol, but this post will clear it all up for you, teach you how to use them and seasoning blends to make your dishes more flavorful, and you can also get a printable PDF cheat sheet with a list of compliant and non-compliant AIP spices and herbs.

Are You Destined to Have Boring Dishes on the AIP Diet?

Ah, I think this is one of the biggest myths about the Autoimmune Protocol – that dishes are going to be bland and tasteless because the majority of “normal” spices are eliminated.

However, just like a lot of the parts of the AIP Diet, it's more about relearning how to use what you CAN use rather than lamenting the lack of what you can't.

See also: The Ultimate Guide to the AIP Diet – everything you need to know to be successful

So let's start by first talking about what you can and can't have during the elimination portion of the diet, and then we'll go on to talk about using what you can to flavor your dishes. (See the entire AIP Food List )

What spices are allowed on AIP? (Safe herbs and spices)

Asafetida
Basil leaf
Bay Leaf
Chamomile
Chervil
Chives
Cilantro / Coriander Leaf (leaf only)
Cinnamon
Clove
Curry Leaf
Dill Weed
Fennel Leaf
Fenugreek Leaf
Galangal
Garlic
Ginger
Horseradish Root
Kaffir Lime Leaf
Lavender
Lemongrass
Mace
Marjoram Leaf
Onion Powder
Oregano Leaf
Parsley
Peppermint
Rosemary
Sage
Saffron
Savory Leaf
Spearmint
Tarragon
Thyme
Turmeric
Wasabi (additive-free)

What spices are NOT allowed on AIP?

Allspice
Anise Seed
Annatto Seed
Black Caraway
Black Cumin
Black Pepper
Caraway
Cardamom
Capsic*ms
Cayenne
Celery Seed
Chili Pepper Flakes
Chili Powder
Chinese Five-Spice
Chipotle Chili Powder
Coriander Seed
Cumin Seed
Curry Powder (typically contains nightshades)
Dill Seed
Fennel Seed
Fenugreek Seed
Garam Masala
Juniper
Mustard
Nutmeg
Paprika
Pepper (from black, green, pink, or white peppercorns)
Poppy Seed
Poultry Seasoning
Red Pepper
Russian Caraway
Star Anise
Steak Seasoning
Sumac
Taco Seasoning

Free Printable AIP Spices PDF Cheatsheet

Since I know you're not going to want to have to pull this blog post up EVERY time you need to figure out what spices you can have, you can simply print this free AIP Spices cheatsheet in my Paleo & AIP Freebie Library.

Put it up in your pantry so you have easy access!

I am a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.

Why You Need To Be Cautious With Seasonings

When you go to the store while on the AIP diet, it can feel like a minefield of danger.

Packaged Goods

If you need any sort of non-perishable foods, you sometimes wonder if you need a college course in reading labels.

One thing to steer clear of while on the elimination diet though are the words “spices” or “seasonings” on packaged products.

Unfortunately, these typically have spices that are not compliant – usually paprika.

Seasoning Blends

Store-bought seasoning blends that you might buy to flavor foods or to season things like steaks, chicken, and fish typically have non-compliant spices in them as well, and sometimes thing like rice, gluten, or corn to keep them from clumping together.

It's best that for the duration of the elimination diet that you either make your own seasoning blends (see some ideas below) or purchase ones that you know are AIP-compliant.

AIP Seasonings

Storebought/Pre-made AIP Spices

One very flavorful seasoning/spice blend is Herbes de Provence. It can be used to sprinkle on steaks before grilling, chicken before cooking, fish, veggies, you name it. Do be careful of fennel seed though – some Herbes de Provence blends have it, some don't, so make sure the one you get does NOT have fennel seed.

Another delicious pre-made seasoning is Italian Seasoning. It can give an authentic taste to a no-mato sauce or again, spice up your proteins or veggies.

I love these AIP Seasonings by Primal Palate. They have three – Super Gyro, which is a greek-style blend that goes well on meats (and in my AIP Gyro Recipe!), a Breakfast Blend which is great on breakfast hashes of sweet potatoes, mushrooms, spinach, etc, and a Garlic & Herb blend that is good on just about everything – roasted veggies, to spice up steak, chicken, or fish, etc.

My Favorite DIY AIP Spice Blends

Taco Tuesday wouldn't be complete without tacos, right? I love this AIP Taco Seasoning that tastes quite authentic without the nightshades.

I also have a post with four different homemade AIP seasoning blend recipes in it – ranch, greek, sage breakfast sausage, and tandoori.

Curry Powder typically is out because it contains quite a few nightshade and seed-based spices, but this AIP curry seasoning by Paleo on the Go is awesome.

And of course, Pumpkin Spice tops the lists of many, but luckily that's an easy fix. You'll need mace instead of nutmeg, but other than that, it's very similar to regular pumpkin spice. This AIP pumpkin spice blend by Whole New Mom is good.

Good Substitutions For Basic Spices

A few spices that you might need to replace on AIP are black pepper and mace.

To get that same “kick” that you get from black pepper, try using ginger instead. It can be either dried or fresh.

And instead of nutmeg, use Mace, which is made from the outer red coating of the nutmeg plant and tastes very similar. It can be hard to find mace in stores sometimes, but you can always ask a store manager if they'd order it for you. Or, trusty Amazon typically has it and Shop AIP also does.

How to Use Herbs and Spices to Add Flavor to Your AIP Meals

In this YouTube video I go over many of the AIP Spices and Herbs that you can have and how to use each of them to flavor your dishes.

AIP Meals That Use Spices

The following are some meals that use herbs and spices to make the dishes very flavorful:

AIP Thai Chicken Soup

AIP Chai Latte

AIP Gyro Sandwich with Tzatziki Sauce

5 AIP Chicken Marinades

AIP Tandoori Pumpkin Soup

AIP Spices Allowed in the Reintroduction Phase

The good news is that most of the spices that you probably miss are reintroduced first during the reintroduction period. Below are the spices and what stage of the reintroduction schedule you can reintroduce them.

Stage 1:

Fruit and berry-based spices: Allspice, star anise, caraway, cardamom pod, juniper, pepper (from black, green, pink, or white peppercorns), and sumac.

Seed-based spices: Anise seed, annatto seed, black caraway (Russian caraway, black cumin), celery seed, coriander seed, cumin seed, dill seed, fennel seed, fenugreek, mustard, and nutmeg.

Stage 2:

None added, except poppy seed sometimes is used as a flavoring

Stage 3:

Paprika is the only added spice here

Stage 4:

Nightshades or spices derived from nightshades: cayenne pepper, chili powder, chili-based spices, crushed red pepper, curry powder

Frequently Asked Questions

Is cumin OK on AIP?

Unfortunately no, not on the elimination phase, it is a seed spice.

Is Paprika an AIP spice?

Nope, paprika is from the nightshade family, therefore not AIP-compliant. Do be careful as a lot of packaged goods include the word “spices” as an ingredient, and paprika is often one of those “spices”.

Is Cinnamon allowed on AIP?

Still Have Questions?

If you still have any questions about herbs and spices on the Autoimmune Protocol, feel free to ask them in the comments below and I'll get back to you!

And remember to grab your AIP Spices cheatsheet in the Paleo & AIP Freebie Library.

Submit a Comment

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FAQs

What herbs and spices are AIP friendly? ›

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.

Keep Reading ›

How long does it take to see results from the AIP diet? ›

“Some people start to notice big improvements within a week of starting the diet, while others might not feel much of a difference until a month into the diet,” she says. Researchers note that in practice, this phase can occur anywhere from 30 to 90 days.

Learn More ›

Why is cumin not allowed on AIP? ›

Since cumin is derived from seeds, it is not included in AIP before a reintroduction period (for more information about the science behind this guideline, see my post The WHYs Behind the Autoimmune Protocol: Nuts and Seeds).

Find Out More ›

How to reintroduce spices in AIP? ›

The AIP Reintroduction Process

Eat a small nibble of the food. If you are reintroducing a spice or powder, dip your finger into it to get a small amount and then lick off of your finger. Wait 15 minutes. If you have any reactions STOP and read the instructions below.

Read The Full Story ›

Why is coffee not allowed on AIP? ›

Here go our reasons for avoiding coffee while on AIP: Coffee comes from beans. Did you know that coffee beans are actually seeds of the coffee plant? While following the AIP diet, it is crucial to eliminate all seeds and nuts as both are known inflammatory foods.

Explore More ›

Is turmeric OK on AIP diet? ›

Turmeric has been used for thousands of years as a completely natural healing spice. You'll find more this article about how it can be helpful in arthritis management, skin conditions, and more. They're nut free, grain free, and totally AIP and paleo.

Does AIP heal your gut? ›

How an autoimmune diet can aid gut health. There are a number of ways that this approach can support your digestive health and help alleviate leaky gut symptoms. As one major factor in gut health is inflammation, AIP removes foods that are inflammatory, like processed foods, coffee, and alcohol.

Get More Info Here ›

How to know if AIP is working? ›

You can tell the AIP diet is working by a reduction in symptoms. Although autoimmune conditions never completely disappear, you can put symptoms into remission and minimize flare-ups by focusing on healing your gut and driving down inflammation with an autoimmune diet protocol.

Find Out More ›

Did you lose weight on AIP? ›

You might not lose weight on the AIP diet since the goal is to pinpoint pro-inflammatory foods rather than shedding pounds. However, by avoiding a wide range of foods – including dairy items, food additives and alcoholic beverages – you could lose weight as a side effect of AIP.

View Details ›

Why are eggs bad for autoimmune disease? ›

Abstain from Eggs

Eggs can allow proteins (usually lysozyme, from the egg white) to cross the gut barrier where they don't belong and contribute to molecular mimicry. This is when antibodies form against not just foreign protein but also the normal protein in your body, as if it too is foreign.

Is peanut butter OK for AIP? ›

Core AIP excludes all beans and legumes like chickpeas, green beans, peanuts, peas, soybeans and all soy derivatives like tofu and soy sauce. Modified AIP excludes peanuts, soybeans and all soy-based foods and products, but allows beans and other legumes.

Read The Full Story ›

Do you have to do the AIP diet forever? ›

Depending on your health status and your health goals, you may want to stay in the elimination period for six weeks up to two years. Don't get in a hurry - the longer you focus on healing, the more likely you will be able to reintroduce foods without any setbacks.

Discover More ›

Is hummus OK on AIP? ›

While I don't think there is anything wrong with eating hummus in moderation if you tolerate it well, chickpeas are a legume, and if you're on AIP or working on healing your gut, it's best to steer clear of legumes until your gut has healed.

Get More Info ›

How long does it take to feel better on AIP diet? ›

The length of the elimination phase of the diet varies, as it's typically maintained until a person feels a noticeable reduction in symptoms. On average, most people maintain this phase for 30–90 days, but some may notice improvements as early as within the first 3 weeks ( 1 , 6 ).

Tell Me More ›

Is garlic ok on AIP diet? ›

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.

View Details ›

Is oregano allowed on AIP? ›

Minimally processed meat like grass-fed beef, fish, seafood, organ meats and poultry. Minimally processed vegetable oils like avocado oil, olive oil and coconut oil. Natural sweeteners like honey, agave and maple syrup. Herbs and spices like ginger, garlic, cumin, coriander oregano, salt and black pepper.

What teas are allowed on AIP? ›

There's been some confusion around tea and caffeine and the AIP, so let's clear things up, shall we? AIP is a coffee-free, but not a caffeine-free protocol. Green and black teas can be consumed, but due to the caffeine it's generally advised to drink them earlier in the day and in moderation.

Learn More ›

What herbs and spices are not gluten free? ›

There are two reasons why ground spices like curry powder, turmeric, paprika, and cinnamon might contain gluten: They were either contaminated in the factory, or the manufacturer added a little flour to them later to prevent caking. Most herbs and spices are safe, however, especially if they're fresh.

Read The Full Story ›