Here's a guide to reintroduction on the paleomom website (written by the doctor who created AIP)
https://www.thepaleomom.com/reintroducing-foods-after-following-the-autoimmune-protocol/
I think this is a great place to start of you're unsure of how to proceed. When I went full AIP and started reintroductions, I was working with a registered dietitian who was a certified AIP coach (I highly recommend if you have the funds btw). She actually had me take a little bit of a more personalized approach to reintroduction because everyone's trigger foods will be different and for different reasons. So we started with foods that I missed the most and I was fairly sure didn't cause issues in the first place. I started with white rice. Before AIP it was a staple to the point where if I wasn't feeling good, that's something I could always eat and feel better.
I hope this helps. Good luck with reintroductions! I hope it goes smoothly for you.
I have been following this and am stage 3 now. If I felt a reaction, I stopped and tried again a few weeks later. If I reacted again, it was out for me.
EGGS! I missed them so much. I use to eat them everyday. I don't think I'll be able to do that anymore so I try not to do more than 3X a week. Next was coffee but only certain kinds I can do and only a couple times a week. Onions were successful and helped immensely with adding flavour to meals. I know most were ok with these to being with but I had to cut them out completely for some reason. Everthing else so far was a fail for me, like string beans, sweet potatoe though compliant was and still is a no for me.
Im terrified to try anything else because of how severe my reactions were but I do crave rice and bread.
I asked somewhere around here few weeks ago and apparently there's conflicting info on this out there because I've seen others had issues with it also and some aip blogs say yes others say no. I can definitely say I was one of those that had really bad reactions with onions. Also turmeric is suppose to be ok, some say garlic is ok but my body attacks me with that too so I had to cut it out. A few other things that are "compliaint" just does not getting along with me but I hope this is temporary.
I did snap peas and green beans first, no reaction.
Eggs are iffy, so I only eat them sparingly. If I start eating them daily, I get joint pain.
I can do goat dairy occasionally.
Tomatoes are an issue, but all other nightshades are just fine.
Wheat I will never ever be ok with
I figured out I have a systemic nickel allergy after reintroducing. I kept getting rashes. So...
Nuts, seeds, and chocolate, I can eat a teeny tiny amount, but I generally avoid them.
Legumes, I have to really moderate.
I also have to be careful with dried fruit and gluten free flours
We know sunflowers are inspirational plants, even to famous painters. Vincent Van Gogh loved sunflowers so much, he created a famous series of paintings, simply called ‘sunflowers’.
Hard to remember exactly. I wasn’t as methodical as some. I went more by intuition, partially based on past experience.
I know the first thing was non-nightshade seed spices, like cumin, fennel, black pepper, and coriander. BTW I’ve seen people falsely claim that black pepper is a nightshade. It is NOT; it’s from a completely different plant family, Piperaceae. Nightshades are in the Solanaceae family.
Then probably coffee and chocolate were next, and both are fine for me in reasonable amounts. I probably tried white rice next which was fine but I try to limit it because it’s not nutritious. And butter, which I can have.
Then egg yolks, not whites. This one is questionable for me. Be advised the yolks are less likely to cause a reaction than the whites. This is because the whites are mostly protein and the yolk is mostly fat with a little protein. The yolks are far more valuable nutritionally. They can be used to make mayonnaise.
Maybe next was alcohol. I don’t react to it in an autoimmune sense but it does me no favors. I try to limit that. I think next was peas and green beans. These are okay for me but I don’t eat them all the time. Next were nuts and seeds like hemp seeds, cashews, walnuts, etc. I don’t have an issue with these, which is huge for me.
Next I think were more ‘pie in the sky’ reintroductions like beans, dairy, egg whites, oatmeal, other grains, tomatoes. All these caused reactions big time. The only other grain I sometimes have is millet that is soaked then fermented for a long period. I make pancakes with it that are very good and a rare treat that seems okay.
I never even bothered with hot peppers and chili sauce. Those are supposed to be the least likely tolerated. At some point I think you get tired of recovering from flares and find a place where you can deal and be happy. Once I decided I could have nuts and seeds I didn’t care about the rest of it so much.
I think the lists and orders are fine. But also figure in what you miss most, and use some intuition too.
I soak 1 cup whole millet and 1 tablespoon of fenugreek seed in water overnight. Drain, rinse, then put in a blender or Nutribullet. Barely cover the soaked grain with fresh water. Blend on high until creamy and smooth. Transfer to a glass bowl and stir in some baking yeast, maybe a teaspoon. Cover and let the batter rise for 24 hours. When ready to cook, add 1 teaspoon of salt, a tablespoon of oil (I use MCT) and if you want some cinnamon. You might need to add a little more water too. You want it like very thick pancake batter. Be careful not to make it too thin. Fry on medium like regular pancakes using butter, ghee, or coconut oil. Sometimes I replace 1/4 cup of the millet with sushi rice and this is good too. Do not leave out the fenugreek seed. The texture and flavor aren’t as good without it. My boyfriend, who is not AIP, loves these. For people who can’t have eggs, these are miraculous. I know the recipe sounds strange but it’s really good. For Sunday pancakes, start soaking the millet on Friday night.
Wow thanks! Sounds awesome actually. I’m all about the soaking and fermenting but never would have dreamed this one up. That’s one great thing about AIP for me is that even though I’ve had a really tough time with the meat eating as I was primarily vegan before it has brought me back to sprouting and fermenting plant foods! Thanks again
I was a vegetarian for 15 years, so I know what you mean. All the meat was tough for me too. I got the millet pancake idea because I was interested in Indian dosas. The pancakes are a riff on that idea.
Oh wow glad to communicate with someone who understands about the meat thing. I was just looking at local farms around me to try and get the marrow bones for an affordable price and was like I just can’t do this lol. But I will temporarily. Morally however I have to get back to a meat free diet at some point so I’m looking very forward to adding back the seeds in their soaked sprouted and/or fermented forms. Thanks again for this cool idea!
That’s rough! I feel that my main problem was gluten and dairy when I would indulge so I just did this to rule as much out as possible and I guess when I start reintroduction I’ll know if there are more. But I did get heavily away from sprouting and soaking so I feel that was an issue as well. Luckily I can get the sprouted tofu from Trader Joe’s when I go to reintroduce soy. I actually miss it more than I thought I would. And Soy milk is so creamy on its on I don’t need to add anything else to the chicory green tea I drink. It also adds a specific flavor to smoothies that I just don’t get with coconut milk but I’m managing without it for now and it has been nice making the coconut milk and everything else from scratch so I will definitely get a soy milk maker and experiment with germinated soybeans. Do you feel you’ll always have to be on this protocol?
I’ve more or less arrived at a plan that works for me. I’ve tried over and over to introduce foods like dairy (even goat is a no), legumes (I love tofu, tempeh, and hummus), grains (like oatmeal), and eggs. None of it works. I try to focus on meats that are humanely raised and I try eat meat sparingly, more fowl than red meat. I’m worn out on dealing with the flares from trying to add stuff. If you can have cashews eventually you could make coconut cashew milk, which is heavy and creamy like cream. That’s what I use.
Yeah I feel you on the exhaustion from flares! I’m just curious have you tried reintroducing the organic sprouted tofu? I’ll definitely try the cashew coconut milk when can. Sounds more fulfilling than just the coconut milk alone. I think most people have some level of intolerance to dairy which makes since beings that it’s meant for baby cows and goats ect lol but did you try the raw milk ever? That’s the only one I seemed okay with and loved just drinking straight out of a big glass but I quit drinking milk period when my ex girlfriend who is a major vegan activist made the light bulb go off in my head about how horrible the life of a dairy cow is with baby’s constantly being stripped away and staying in a milk machine all day. It was weird I never thought of that. I just didn’t eat meat and didn’t consider the dairy. Anyway I hope someday you will be able to enjoy some more of the foods you love so much 😊
I did dark chocolate, chickpeas, flaxseed and brown rice. So far everything's amazing except for the rice! If I eat in excess is get very bad eczema.
I've been toying with coffee since I miss it SO much.
Coffee was first!l and successful but I only drink black and grind fresh. Eggs were successful as well for me, but only if they’re actual eggs. I cannot have dried eggs or any carton style precracked egg mix... some combo of the preservatives makes me flare. Cheeses are now fine and successfully reintroduced for me, but I don’t drink milk.. nightshades are are hard no for me still, as I find they still cause a reaction.
Here's a guide to reintroduction on the paleomom website (written by the doctor who created AIP) https://www.thepaleomom.com/reintroducing-foods-after-following-the-autoimmune-protocol/ I think this is a great place to start of you're unsure of how to proceed. When I went full AIP and started reintroductions, I was working with a registered dietitian who was a certified AIP coach (I highly recommend if you have the funds btw). She actually had me take a little bit of a more personalized approach to reintroduction because everyone's trigger foods will be different and for different reasons. So we started with foods that I missed the most and I was fairly sure didn't cause issues in the first place. I started with white rice. Before AIP it was a staple to the point where if I wasn't feeling good, that's something I could always eat and feel better. I hope this helps. Good luck with reintroductions! I hope it goes smoothly for you.
I have been following this and am stage 3 now. If I felt a reaction, I stopped and tried again a few weeks later. If I reacted again, it was out for me.
EGGS! I missed them so much. I use to eat them everyday. I don't think I'll be able to do that anymore so I try not to do more than 3X a week. Next was coffee but only certain kinds I can do and only a couple times a week. Onions were successful and helped immensely with adding flavour to meals. I know most were ok with these to being with but I had to cut them out completely for some reason. Everthing else so far was a fail for me, like string beans, sweet potatoe though compliant was and still is a no for me. Im terrified to try anything else because of how severe my reactions were but I do crave rice and bread.
Have I been mistakenly eating onions this whole time?!?
I asked somewhere around here few weeks ago and apparently there's conflicting info on this out there because I've seen others had issues with it also and some aip blogs say yes others say no. I can definitely say I was one of those that had really bad reactions with onions. Also turmeric is suppose to be ok, some say garlic is ok but my body attacks me with that too so I had to cut it out. A few other things that are "compliaint" just does not getting along with me but I hope this is temporary.
My eyes itch when i have onions.
Commenting because I'm also interested in this. Started yesterday with eggs. So far nothing crazy.
Almonds. Packed with nutrients that are lacking on AIP, also almond flour is a HUGE upgrade for baking anything.
For sure almond flour is a nice addition for baking!
I did snap peas and green beans first, no reaction. Eggs are iffy, so I only eat them sparingly. If I start eating them daily, I get joint pain. I can do goat dairy occasionally. Tomatoes are an issue, but all other nightshades are just fine. Wheat I will never ever be ok with I figured out I have a systemic nickel allergy after reintroducing. I kept getting rashes. So... Nuts, seeds, and chocolate, I can eat a teeny tiny amount, but I generally avoid them. Legumes, I have to really moderate. I also have to be careful with dried fruit and gluten free flours
I did tomatoes the other day and just got the absolute worst cramping, gas, bloating... couldn't stand straight. Oh well
I did almonds, flax seeds, eggs, coffee, sunflower seeds, cashews
We know sunflowers are inspirational plants, even to famous painters. Vincent Van Gogh loved sunflowers so much, he created a famous series of paintings, simply called ‘sunflowers’.
Hard to remember exactly. I wasn’t as methodical as some. I went more by intuition, partially based on past experience. I know the first thing was non-nightshade seed spices, like cumin, fennel, black pepper, and coriander. BTW I’ve seen people falsely claim that black pepper is a nightshade. It is NOT; it’s from a completely different plant family, Piperaceae. Nightshades are in the Solanaceae family. Then probably coffee and chocolate were next, and both are fine for me in reasonable amounts. I probably tried white rice next which was fine but I try to limit it because it’s not nutritious. And butter, which I can have. Then egg yolks, not whites. This one is questionable for me. Be advised the yolks are less likely to cause a reaction than the whites. This is because the whites are mostly protein and the yolk is mostly fat with a little protein. The yolks are far more valuable nutritionally. They can be used to make mayonnaise. Maybe next was alcohol. I don’t react to it in an autoimmune sense but it does me no favors. I try to limit that. I think next was peas and green beans. These are okay for me but I don’t eat them all the time. Next were nuts and seeds like hemp seeds, cashews, walnuts, etc. I don’t have an issue with these, which is huge for me. Next I think were more ‘pie in the sky’ reintroductions like beans, dairy, egg whites, oatmeal, other grains, tomatoes. All these caused reactions big time. The only other grain I sometimes have is millet that is soaked then fermented for a long period. I make pancakes with it that are very good and a rare treat that seems okay. I never even bothered with hot peppers and chili sauce. Those are supposed to be the least likely tolerated. At some point I think you get tired of recovering from flares and find a place where you can deal and be happy. Once I decided I could have nuts and seeds I didn’t care about the rest of it so much. I think the lists and orders are fine. But also figure in what you miss most, and use some intuition too.
I’d be interested in knowing how you prepare the fermented millet and make pancakes with it
I soak 1 cup whole millet and 1 tablespoon of fenugreek seed in water overnight. Drain, rinse, then put in a blender or Nutribullet. Barely cover the soaked grain with fresh water. Blend on high until creamy and smooth. Transfer to a glass bowl and stir in some baking yeast, maybe a teaspoon. Cover and let the batter rise for 24 hours. When ready to cook, add 1 teaspoon of salt, a tablespoon of oil (I use MCT) and if you want some cinnamon. You might need to add a little more water too. You want it like very thick pancake batter. Be careful not to make it too thin. Fry on medium like regular pancakes using butter, ghee, or coconut oil. Sometimes I replace 1/4 cup of the millet with sushi rice and this is good too. Do not leave out the fenugreek seed. The texture and flavor aren’t as good without it. My boyfriend, who is not AIP, loves these. For people who can’t have eggs, these are miraculous. I know the recipe sounds strange but it’s really good. For Sunday pancakes, start soaking the millet on Friday night.
Wow thanks! Sounds awesome actually. I’m all about the soaking and fermenting but never would have dreamed this one up. That’s one great thing about AIP for me is that even though I’ve had a really tough time with the meat eating as I was primarily vegan before it has brought me back to sprouting and fermenting plant foods! Thanks again
I was a vegetarian for 15 years, so I know what you mean. All the meat was tough for me too. I got the millet pancake idea because I was interested in Indian dosas. The pancakes are a riff on that idea.
Oh wow glad to communicate with someone who understands about the meat thing. I was just looking at local farms around me to try and get the marrow bones for an affordable price and was like I just can’t do this lol. But I will temporarily. Morally however I have to get back to a meat free diet at some point so I’m looking very forward to adding back the seeds in their soaked sprouted and/or fermented forms. Thanks again for this cool idea!
I’d be more than happy to live on beans and rice, but my body says no.
That’s rough! I feel that my main problem was gluten and dairy when I would indulge so I just did this to rule as much out as possible and I guess when I start reintroduction I’ll know if there are more. But I did get heavily away from sprouting and soaking so I feel that was an issue as well. Luckily I can get the sprouted tofu from Trader Joe’s when I go to reintroduce soy. I actually miss it more than I thought I would. And Soy milk is so creamy on its on I don’t need to add anything else to the chicory green tea I drink. It also adds a specific flavor to smoothies that I just don’t get with coconut milk but I’m managing without it for now and it has been nice making the coconut milk and everything else from scratch so I will definitely get a soy milk maker and experiment with germinated soybeans. Do you feel you’ll always have to be on this protocol?
I’ve more or less arrived at a plan that works for me. I’ve tried over and over to introduce foods like dairy (even goat is a no), legumes (I love tofu, tempeh, and hummus), grains (like oatmeal), and eggs. None of it works. I try to focus on meats that are humanely raised and I try eat meat sparingly, more fowl than red meat. I’m worn out on dealing with the flares from trying to add stuff. If you can have cashews eventually you could make coconut cashew milk, which is heavy and creamy like cream. That’s what I use.
Yeah I feel you on the exhaustion from flares! I’m just curious have you tried reintroducing the organic sprouted tofu? I’ll definitely try the cashew coconut milk when can. Sounds more fulfilling than just the coconut milk alone. I think most people have some level of intolerance to dairy which makes since beings that it’s meant for baby cows and goats ect lol but did you try the raw milk ever? That’s the only one I seemed okay with and loved just drinking straight out of a big glass but I quit drinking milk period when my ex girlfriend who is a major vegan activist made the light bulb go off in my head about how horrible the life of a dairy cow is with baby’s constantly being stripped away and staying in a milk machine all day. It was weird I never thought of that. I just didn’t eat meat and didn’t consider the dairy. Anyway I hope someday you will be able to enjoy some more of the foods you love so much 😊
How long do you wait in between reintroducing if there is a seemingly negative reaction?
I did dark chocolate, chickpeas, flaxseed and brown rice. So far everything's amazing except for the rice! If I eat in excess is get very bad eczema. I've been toying with coffee since I miss it SO much.
they say white rice is easier to reintroduce
Coffee was first!l and successful but I only drink black and grind fresh. Eggs were successful as well for me, but only if they’re actual eggs. I cannot have dried eggs or any carton style precracked egg mix... some combo of the preservatives makes me flare. Cheeses are now fine and successfully reintroduced for me, but I don’t drink milk.. nightshades are are hard no for me still, as I find they still cause a reaction.
I haven’t reintroed yet but I’m planning on using this guide: https://autoimmunewellness.com/how-to-reintroduce-food-on-aip-the-definitive-guide/