Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!) (2024)

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21 Comments / By Eileen / October 29, 2016

“The greater the obstacle, the more glory in overcoming it.”
~ Molière

Low-FODMAP + Paleo Autoimmune Protocol

Both the Paleo Autoimmune Protocol (AIP) and the Low-FODMAP diet are a challenge to do on their own. Combining their restrictions is incredibly hard! So, why do it? Honestly, most people shouldn’t. We want to eat the widest variety of foods possible, because nutrient-density is essential to reversing autoimmune disease. However, there are two health conditions that sometimes accompany autoimmune disease: Small Intestine Bacterial Overgrowth (SIBO) and Irritable Bowel Syndrome (IBS). A Low-FODMAP diet can be part of the treatment plan for these conditions. Only follow this diet if prescribed by your practitioner, and remember, it’s not meant to last forever. Just like the AIP, a Low-FODMAP diet has an elimination phase and a reintroduction phase, where you test your body against specific foods to see which ones you can safely add back into your diet. I compiled this recipe roundup for those of you combining these temporary protocols. My goal is to make it a little bit easier, and a lot more delicious!

Finding Accurate Food Lists

There’s a lot of misinformation on the internet when it comes to FODMAPS and the Paleo Autoimmune Protocol. Monash University is the world expert on Low-FODMAP diets, and they have an app that I recommend you use if you are following this protocol. Also, here’s an AIP Grocery List of allowed foods on the AIP. Cross-reference both lists when combining these diets, because many recipes on the internet are mis-labeled. However, with this recipe roundup, I cross-referenced these lists for you!

Meat Recipes

Perfect Breakfast Sausage from Phoenix Helix
50/50/50 Burgers from The Paleo Mom
Meatloaf from Instinctual Wellbeing
Beef Stew from Sweet Treats
Instant Pot Beef Curry Stew from Eat Beautiful
Asian Beef Liver Paté from Beyond the Bite
Stuffed Pattypan Squash from Don’t Eat the Spatula
Beef Skillet Supper from Sweet Treats
Steak Salad with Arugula from Phoenix Helix
10 Minute Blueberry Pork Chops from Pure and Simple Nourishment
Shepherd’s Pie with Golden Horseradish Mash from Healing Family Eats

Poultry Recipes

Easy Crispy Duck Breast from Phoenix Helix
Chicken Liver Paté from Sweet Treats
Chicken and Ginger Mini Meatloaves from Healing Family Eats
Oven Roasted Chicken Pieces with Sage and Lemon from A Squirrel in the Kitchen
Lemon and Mint Roasted Whole Chicken from Healing Family Eats
Creamy Chicken Soup from Beyond the Bite
The LBD of Chicken Soups from Joanna Frankham (follow low-FODMAP notes)
Easy Baked Kale and Turkey Meatballs from The Open Cookbook (follow low-FODMAP notes)

Seafood Recipes

Slow Roasted Salmon with Herbed Yogurt from Sweet Treats
Simple Salmon Cakes from Food By Mars
Roasted Herb Cod from A Clean Plate (follow low-FODMAP notes)
Cilantro Grilled Tuna Steak with Duck Fat Plantains from Beyond the Bite
Simple Shrimp Scampi from A Clean Plate
Grilled Spaghetti Squash Shrimp Scampi from Beyond the Bite

Vegetable Recipes

Banana Cinnamon “Oatmeal” (featuring Spaghetti Squash) from Healing Family Eats
Simple Roasted Carrot and Fennel Soup from The Open Cookbook
Sea Salt & Vinegar Rutabaga Fries from Beyond the Bite
Roasted Leek Greens from Beyond the Bite
Tostones from A Clean Plate
Cilantro Carrot Mash from Healing Family Eats
Celeriac Fries from A Clean Plate
Turnip, Radish and Fennel Sauté from Autoimmune Wellness
Crushed Roots with Herbs from Healing Family Eats
Bacon Braised Collard Greens from A Clean Plate
Turnip-Dill Puree with Bacon and Chives from Autoimmune Wellness
Mediterranean Baked Olives from A Clean Plate

Condiment Recipes

5-Ingredient Tzatziki from The Open Cookbook
Zucchini Olive Tapenade from The Open Cookbook

Dessert & Drink Recipes

Spiced Pumpkin Tea Latte from Sweet Treats
Blueberry Tigernut Muffins from The Open Cookbook
Arnold Palmer Gummies from Sweet Treats
No-Bake Green Banana Collagen Protein Bites from The Open Cookbook
Blueberry Lemonade from A Clean Plate

Low-FODMAP AIP Meal Plans with Recipes

Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!) (2)

Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!) (3)

My Paleo AIP Instant Pot Cookbook includes low-FODMAP adaptations for over half the recipes

This recipe roundup was first published in 2016 but is updated annually. Last update 1/9/24.

Do You Have My Books?

21 comments on “Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!)”

Tóth-Váncsa Kinga
April 12, 2021 at 2:16 pm

Thank you very much for the helpful information. I have SIBO, Hashimoto and histamine intolerance, so I am glad I found your page. 🙂 (Kinga from Hungary, Budapest)
Reply

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1. Eileen @ Phoenix Helix
  April 13, 2021 at 3:20 pm
  
  Hi Kinga. I’m glad you found it, too! I don’t know if you’re a podcast listener, but there’s a recent episode that might interest you. My guest talked about Histamine Tolerance overall and different types and ways to treat: Episode 168.
  Reply
Alisha Franco
April 4, 2018 at 3:29 am

This has all been so overwhelming. I’m glad i found this article with recipies. I’m currently on the AIP diet and now I’m trying to treat my SIBO. I felt my diet was already so limited and now half the stuff i was eating, i can no longer eat because I’m starting the SCD diet. I googled SCD diet/aip and no luck. I was about to cry, and then i found this article. Thanks!
Reply
1. Eileen @ Phoenix Helix
  April 4, 2018 at 5:11 pm
  
  Hi Alisha. The SCD diet isn’t the same as Low-FODMAP. SCD is low-Starch instead. Either one can be used short-term as part of a SIBO protocol, but I don’t recommend combining all three of these diets together, because that’s too restrictive. Are you working with a practitioner? That’s important when treating SIBO because usually herbs or antibiotics are necessary in addition to the diet, for successful treatment. Listen to Episode 29 of my podcast for more SIBO information. Wishing you wellness!
  Reply
Jacinta Keeble
December 13, 2017 at 6:48 am

Thank you so much! I have a Candida Overgrowth, Leaky Gut & IBS and my kids are allergic to almost everything so this list is going to come in handy
Reply
1. Eileen @ Phoenix Helix
  December 15, 2017 at 7:08 pm
  
  I’m happy to help, Jacinta! Wishing you all delicious meals and improving health.
  Reply
Sinem
June 2, 2017 at 12:37 pm

Hi! since I know myself I always have problems like cramps because of gas and bloating. For the first time, I went to doctor and did fodmap diet a month with some supplements and antibiotics. He told me that I have IBS. Bloating and gas problems are solved %90, but seeing mucus after or even with gas has remained… They say it is normal to see it because my GI tracks are full of gas and it makes bowel movements hard. However, every time I see it (especially when I see them the high amount, yellow-brownies color and smelling it makes me question myself that I have no problem why I see them? And, I always read if the mucus is in this form it means that there is an inflammation. Btw, I did the colonoscopy and almost every test. I am ready to try AIP any diet would help me. I just don’t know which to follow. I would be gratefu, if you could inform me about which diet to follow and if there is a solution for mucus.
Thanks!:)
See Also
Sourdough Biscuits - The Best Sourdough Discard Recipe!
Reply
1. Eileen
  June 4, 2017 at 3:47 pm
  
  Hi Sinem. At this point, I recommend you consult with a functional medicine practitioner. There are many possible causes of your symptoms, and diet by itself is unlikely to resolve them. The tests you need are functional medicine gut tests – not the ones usually prescribed by a conventional MD. Here’s a link to practitioner directories: http://www.phoenixhelix.com/2013/05/05/personalizing-nutritional-healing-for-your-specific-needs/ . And here are 2 podcasts you might find helpful: Episode 29: SIBO and Episode 42: Infections and Autoimmunity. Wishing you wellness.
  Reply
Kristy
November 4, 2016 at 12:26 am

Thank you Eileen! You are so kind to take the time to answer me. I’ve been working with a functional medicine practitioner for the last year but he hasn’t been able to help with the gut or brain (just thyroid and hormones and adrenal fatigue). I have found a functional neurologist but he is out of state so I’m pondering on whether to just dive in after so many failed attempts with doctors. Thanks again for your response, it is pretty isolating when there are very few people who speak this “language.” I will continue to use your site and have seen you in several podcasts and I appreciate your willingness to help people.
Reply
1. Carmen
  December 8, 2016 at 11:52 pm
  
  Hi Kristy,
  Dr Rosario is a Functional Neurologist in Sacramento Ca. at Functional Longevity Institute. They have a remote program.
  Reply
yvonne
November 3, 2016 at 7:07 pm

I have issues with all fish. It started with an anaphylaxis response to shellfish, then other salt water fish began to cause digestive issues and now freshwater fish does the same. I was diagnosed with Hashimoto. I eat gluten-free but have begun to have many digestive issues now and am considering AIP/Paleo. How do I address the issue of not being able to eat fish of any kind?
Reply
1. Eileen
  November 4, 2016 at 12:22 am
  
  Yvonne, you would just personalize your diet accordingly. There are plenty of other protein sources on the AIP, such as chicken, turkey, duck, bison, beef, venison, etc. In order to optimize your omega 3 ratio without seafood, be sure to prioritize grass-fed/pasture-raised animals. One other thought, though – sometimes histamine intolerance can be at play when you have trouble eating fish. If you’d like to learn more about that, listen to Episode 36 of my podcast.
  Reply
Kristy
November 3, 2016 at 4:20 pm

Thanks! I have read that book and listened to that interview, they are awesome.
Reply
1. Kristy
  November 3, 2016 at 4:26 pm
  
  Your meaning of “the root cause” would be getting treatment for the brain injury before anything will help with the gut?
  Reply
  1. Eileen
    November 4, 2016 at 12:19 am
    
    I mean that diet alone is unlikely to resolve your issues. That’s why it would be great if you found a functional medicine practitioner who could help guide you. But those links I gave you will give you a headstart on what directions to pursue. Diet is definitely one piece- it’s just not every piece. Does that make sense?
    Reply
Kristy
November 2, 2016 at 5:25 pm

Thank you! I have been trying this on my own for about 6 months and haven’t been able to stick with it because I am always so hungry and have major blood sugar disregulation. In your opinion, how long does one eat AIP LowFODMAP before reintroducing? I keep starting it with no end in sight and it just seems impossible to me. I have been having gut problems for 5 years now (major bloating- even just eating zucchini) and my food sensitivities are off the chart- can’t even eat beef. I thought for sure I had SIBO but doctors will not agree with me. This all began with a traumatic brain injury- which immediately affected my gut. It has been a nightmare and I am discouraged because I have started and failed this diet so many times. Hopefully I can stick with it this time so I can start healing.
Reply
1. Eileen
  November 3, 2016 at 2:01 am
  
  Hi Kristy. I have heard of others with your exact experience – a brain injury affecting their digestion, since the gut-brain connection goes both ways. If your doctors say you don’t have SIBO, they are likely right, so a different diet and treatment protocol might be indicated instead. Would you consider consulting with one of the professionals at The Paleo Mom Consulting? Anne Angelone has been trained by Dr. Kharrazian, who is an expert in the gut-brain axis. She might be able to point you in a more helpful direction. I know it’s very frustrating to have symptoms with no relief in sight. Wishing you wellness in every way!
  Reply
  1. Kristy
    November 3, 2016 at 5:03 am
    
    Actually I met with Anne several times last year, but didn’t feel that she was able to help me. If I can’t handle FODMAPs whatsoever and I have reactions to pretty much everything except what is on AIP, I think that’s the way to go, whether I have SIBO or not. I have not come across anyone with brain injury affecting digestion, and I’ve done a lot of searching, so if you ever hear of anyone with a blog or something documenting their experience, I’d appreciate it if you shared. Thanks for your time!
    Reply
    1. Eileen
      November 3, 2016 at 4:18 pm
      
      Kristy, my concern is that you won’t be able to get off this diet if you don’t address the root causes of your food sensitivities. If you want to do your own research, I recommend the book, Why Isn’t My Brain Working? by Dr. Datis Kharrazian. Here’s a paper he wrote on the TBI-Gut connection: https://drknews.com/my-new-research-on-the-effects-of-brain-injury-on-gut-function/. And here’s an interview he did on traumatic brain injuries: http://highintensityhealth.com/datis-kharrazian-overcome-memory-loss-brain-fog-depression-brain-injury/.
      Reply
Valerie
October 30, 2016 at 4:57 pm

OMG. Thank you so much!!! your an angel. I have Hashi and Sibo so this is perfect for me!!! Can’t thank you enough! Love your podcasts, so informative. I’m a big fan. 🙂
Reply
1. Eileen
  October 30, 2016 at 9:13 pm
  
  My pleasure, Valerie! Wishing you healing on both levels.
  Reply

Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!) (2024)

FAQs

What is the difference between AIP and low FODMAP? ›

Key Differences Between the AIP Diet and the Low FODMAP Diet

The AIP Diet is primarily intended for individuals with autoimmune conditions, whereas the Low FODMAP Diet is specifically designed for individuals with IBS. The AIP Diet is more restrictive compared to the Low FODMAP Diet.

Get More Info ›

Are bananas ok for autoimmune? ›

AIP diet food list. Examples of foods you can eat while on the AIP diet include: Vegetables that aren't nightshade vegetables like cucumbers, spinach, sweet potatoes and zucchini. Fresh fruits like apples, oranges, mangos, strawberries, bananas and blueberries.

View Details ›

What is the difference between AIP and Paleo? ›

The main difference between the two is this: the AIP diet consists of two phases: the elimination phase and the reintroduction phase. The elimination phase is extremely similar to the paleo diet, but somewhat more restrictive, as you can see from these lists of foods to enjoy and those to avoid.

Know More ›

What is the Paleo diet for autoimmune diseases? ›

Get started with the autoimmune Paleo diet

For the initial 30-day period, you eliminate dairy , gluten, grains and pseudo-grains, legumes, nuts, seeds, nightshade vegetables, eggs, modern vegetable oils, alcohol, added sugar or sweeteners, food additives and NSAIDs.

Learn More ›

What is the difference between AIP diet and anti inflammatory diet? ›

However, the AIP diet aims to reduce and alleviate symptoms of autoimmune diseases. It involves eliminating certain foods that can worsen the symptoms of existing autoimmune disease. The anti-inflammatory diet, in contrast, aims to reduce overall inflammation in the body.

Discover More Details ›

Is the AIP diet scientifically proven? ›

However, she adds that it is not a proven diet to treat autoimmune conditions as a whole and larger clinical trials are needed to fully understand the benefit of the diet since studies showing the diet's effects are limited.

Explore More ›

Why do I feel worse on low FODMAP diet? ›

You may also be eating more starches and sugars from hyper-processed gluten free, low FODMAP packaged foods than usual, which may overwhelm the absorption capacity of a sensitive, hyper-active gut. If you suspect this, try eating more fruits, vegetables, nuts and seeds and see how you feel.

What is the best diet to reverse autoimmune disease? ›

Get an adequate amount of protein, plus healthy fats and oils. Supplement your plant-rich diet with some protein. And don't shy away from healthy fats: nuts and seeds, avocados, coconut and extra virgin olive oils, and other non-refined oils. Sprinkle in some fermented foods.

See Details ›

Why is coconut allowed on AIP? ›

» Is coconut a nut and is it AIP? Let's get this out of the way: coconut is not a true nut! Coconut is a member of the palm family, which is not related to tree nuts or peanuts. This explains why coconut and coconut products are allowed on the autoimmune protocol.

Know More ›

Are nuts bad for autoimmune disease? ›

Foods to avoid

Nuts and seeds: This includes any type of seeds and nuts and foods, like butter and oils, or spices, such as cumin, anise, nutmeg, mustard, or coriander, derived from them. Eggs: You may want to avoid eggs and any foods that contain them.

Get More Info Here ›

Can you have coffee on the AIP diet? ›

Why Can't You Have Coffee on AIP? Coffee isn't allowed on AIP because it's a seed, and since seeds are not allowed during the elimination diet portion of AIP, it's not compliant. (No, it's not actually a bean, despite the term coffee bean!)

Discover More Details ›

What is the best anti-inflammatory diet for autoimmune disease? ›

Berries, fatty fish, nuts, leafy greens, oatmeal, and olive oil can all be part of an anti-inflammatory diet. But it's best to include a variety of fruits, vegetables, and whole grains. What meat is anti-inflammatory? The Mediterranean diet includes anti-inflammatory omega-3 rich fatty fish.

What diet is closest to anti-inflammatory? ›

In terms of well-known diets, the Mediterranean diet may be the most beneficial in helping people get inflammation under control. It emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods and other known inflammation fighters.

Keep Reading ›

What is the best diet to reduce inflammation? ›

Plan to eat more plant-based sources of protein. This can include soy products (tofu, tempeh, edamame, soy milk), beans, lentils, nuts, and seeds. Choose lean animal proteins like fish, chicken, and turkey. Try to limit red meat and avoid processed meats, and choose low-fat dairy products.

Know More ›

What is the best milk for autoimmune disease? ›

“If you can't have cow's milk, soy milk and rice milk are often the healthiest milk for gut health – especially for people with celiac disease, an autoimmune disease that can cause inflammation,” Park said.

Are eggs bad for autoimmune disease? ›

However, eggs also contain proteins and cholesterol, containing pro-inflammatory properties. Moreover, some egg proteins are also prone to molecular mimicry, appearing as harmful foreign substances. Potatoes, tomatoes, eggplant, and other nightshade vegetables are off-limits for patients with autoimmune disease.

Get More Info Here ›

Does AIP heal leaky gut? ›

The goal of the AIP diet is to calm the immune system. The AIP diet has been used to intervene in several disease states, including inflammatory bowel disease. While the theory behind why an AIP diet may help repair leaky gut is sound, it is very restrictive, and there are no research studies to back that claim up.

Is low FODMAP good for autoimmune disease? ›

Cutting out these foods (in theory) reduces inflammation and gives your body the opportunity to recover and “reset”; known medically as remission. This is what celiac disease patients experience when they go gluten-free, or most IBS patients when they follow a low FODMAP diet.

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Is the AIP diet good for IBS? ›

Kyle recommends two anti-inflammatory diets for IBS and other autoimmune conditions: the autoimmune protocol (AIP), also known as the paleo autoimmune protocol, and the Lifestyle, Eating and Performance Therapy (LEAP) test with individual dietary protocol.

Read On ›

Who should avoid low FODMAP diet? ›

For many people, a Low FODMAP diet can drastically improve IBS-related gut symptoms and improve their quality of life. Remember, a low-FODMAP diet isn't for people with eating disorders, those with too many other dietary restrictions, or those who are pregnant.

Read On ›

What diet is closest to low FODMAP? ›

The gluten free diet has some similarities to the FODMAP diet and it is often tried first before undetaking the low FODMAP diet.

Tell Me More ›

Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!) (2024)

21 comments on “Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!)”

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FAQs

What is the difference between AIP and low FODMAP? ›

What is the best diet to reverse autoimmune disease? ›

Is low FODMAP good for autoimmune disease? ›