The Best AIP Smoothie Recipes to Help You Heal
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Looking for AIP smoothie recipes to help keep you on the protocol? Give one of these refreshing AIP smoothie recipes a try!
If you’re looking for a quick and easy way to get the nutrients you need on the Autoimmune Protocol (AIP) diet, look no further than smoothie recipes!
AIP smoothies are not only delicious, but they’re also packed with antioxidants, vitamins, and minerals that can help reduce inflammation and other autoimmune symptoms. In addition, AIP smoothies are a great way to get your daily fruits and vegetables, as well as the all-important omega-3 fatty acids.
What is the AIP Diet?
The Autoimmune Protocol (AIP) is a dietary program designed to reduce inflammation, pain, and other symptoms associated with autoimmune disorders such as lupus, inflammatory bowel disease (IBD), celiac disease, and rheumatoid arthritis.
People who have used the AIP diet have reported improvements in their conditions, so there is some hope that this diet could help, but studies are limited.
Smoothie Foods Can You Eat on the AIP Diet
While there are other foods on the “approved list” for AIP, and some protocols leave out fruit, these are the foods widely accepted on the AIP protocol that are commonly used in smoothies:
Vegetables except nightshade and algae
You can find leafy greens and a few other vegetables in smoothies, so unless you are throwing in peppers, tomatoes, or spirulina or other algae in your smoothie you are good to go on this one.
Variety of fresh fruit, in moderation
Come protocols leave out fruit altogether, so check on this one. You don’t want a smoothie overloaded with fruit, you want one that uses just a bit for a hint of sweetness.
Tubers such as sweet potato
Sweet potatoes and yams are in some smoothies and can thicken a smoothie well.
Nondairy-based fermented foods such as coconut kefir
When people think of fermented foods they think of yogurt, but on AIP you avoid dairy, so look for a nondairy alternative that is fermented and also not made from nuts (so no almond milk yogurt).
Spices not derived from seeds
You can use any spice that isn’t a seed. Some popular smoothie spice is cinnamon, which is made from bark.
Apple cider vinegar
ACV is a great addition to your diet, especially if you buy unfiltered apple cider vinegar with the mother. Use it sparingly at first until you get used to the taste.
Maple syrup and honey, in moderation
Just a tiny hint for sweetness because you don’t want too much sugar. Honey is especially noted for its health benefits.
Green tea is recommended on the AIP protocol, and it’s a great liquid base for your smoothie as it in anti-inflammatory.
Bone broth is not technically a smoothie ingredient, BUT it can be added to smoothies for an extra nutritional punch. It’s rich in vitamins, minerals, and amino acids, and it’s also great for gut health.
Think bone broth is a weird ingredient for a smoothie? Check out this article all about bone broth smoothies!
Smoothie Foods to Avoid on the AIP Diet
Again, not a comprehensive list as these are just common foods found in smoothie recipes.
Grains, including oats
Grains are off-limits on the AIP protocol. The main grain used in smoothies is oats, but you’ll have to find an alternative.
Legumes, including peanuts and soy
Legumes are a no-go on AIP, so that means no peanut butter or soy milk in your smoothies. You’ll have to find alternatives for these common ingredients.
Nuts and Seeds
Nuts and seeds are a common smoothie ingredient, but on AIP they are off-limits. You’ll have to find other ways to thicken your smoothies.
Also, no chia seeds, hemp, pumpkin or other types of seeds, which are common smoothie ingredients.
Anything made with dairy
This includes milk, cheese, yogurt, and ice cream. You’ll have to find nondairy alternatives for these ingredients, which can be a bit challenging as most nondairy ingredients use nuts (think almond milk), oats, peas (legumes) and other off-limites items.
The best dairy alternatives to use for AIP are coconut milk (you can use either canned coconut milk or some from a carton) and cream.
Processed sugar is a big no-no on the AIP diet, so you’ll want to avoid it in your smoothies as well. This means no Smoothie King-style smoothies that contain refined sugar or sugary add-ins to your smoothies. Instead, use honey or maple syrup in moderation to sweeten your smoothies.
AIP Smoothie Recipes
Try these easy recipes anytime of day. They make wonderful AIP breakfast recipes, but can also work as a quick snack. Remember that your smoothie must be dairy free to be considered an AIP smoothie.
Pineapple and Cucumber Detox Smoothie
This delicious smoothie has green tea as its liquid base, which is wonderful for its anti-inflammatory properties. It also contains pineapple, cucumber, mint leaves and lemon juice.
Find the recipe for this easy AIP smoothie here.
Easy AIP Smoothie
This smoothie recipe is also Paleo and vegan, so it’s a great option for many diets. It’s called an “easy” smoothie because it only contains 3 ingredients, which is great! You will need coconut milk, strawberries and pineapple for this simple smoothie.
Check out the full recipe here
AIP Paleo Immune Boosting Green Detox Smoothie
This green smoothie has more ingredients than the last, but it is definitely worth making. It combines green apple, cucumber, lime and lemon juice, fresh ginger, kale, coconut water and gelatin powder for one amazing gut-healing smoothie.
Check out the full recipe here
AIP Strawberry Banana Smoothie
This entire website is focused on healing autoimmune conditions, so it’s no surprise they have some AIP-focused recipes on there. This smoothie combines strawberries, bananas, MCT oil, coconut milk and ice for a tasty smoothie – and it also discusses ways to swap out your old dairy products.
Check out the full recipe here
Tips for making delicious and nutritious AIP smoothies
Now that you know what ingredients you can and cannot use in your AIP smoothies, it’s time to get blending! Here are a few tips to help you make the best AIP smoothies possible:
1. Use fresh or frozen fruit for the best flavor and nutrition. If using frozen fruit, add it to the blender first so it can start thawing while you gather the rest of your ingredients.
2. Use full-fat coconut milk for a creamy smoothie base. You can find this in the Asian section of your grocery store, or you can buy it online. You can also use coconut milk in a carton but you’re smoothie won’t be as thick.
3. If using honey or maple syrup to sweeten your smoothie, add it towards the end so you can taste as you go. Start with a little bit and add more to taste.
4. Use ice to make your smoothie cold and thick. This is especially important if using fresh fruit, as it will help thicken your smoothie and make it more like a traditional milkshake.
The AIP diet is a great way to heal your gut and reduce inflammation, and adding smoothies into your diet can help you get the nutrients you need. Just be sure to use ingredients that are allowed on the AIP diet, such as fresh or frozen fruit, coconut milk, honey or maple syrup, and ice.
With these tips in mind, you’ll be on your way to making delicious and nutritious AIP smoothies in no time!