If you have recently started the Autoimmune Protocol, you have probably found yourself standing in your kitchen wondering what you can actually use to sweeten things. The elimination phase removes so many familiar ingredients that even something as natural as honey can feel like a question mark. The good news is that honey is absolutely AIP compliant, and understanding why certain sweeteners work on this protocol while others do not can make your healing journey a lot less confusing.
The Short Answer: Yes, Honey Is AIP Compliant
Honey gets the green light during the AIP elimination phase. It is a whole food sweetener that humans have consumed for thousands of years, and it does not contain any of the compounds that the Autoimmune Protocol seeks to eliminate. Unlike refined sugars that have been stripped of nutrients and processed with chemicals, honey comes straight from nature with its beneficial properties intact.
Raw honey in particular offers some impressive benefits for those on a healing diet. It contains natural enzymes that support digestion, prebiotics that feed beneficial gut bacteria, and trace amounts of vitamins and minerals including B vitamins, magnesium, and zinc. For people working to heal their gut and calm inflammation, these properties make honey more than just a sweetener. It becomes a functional food that actually supports your goals.
Why Some Sweeteners Are Eliminated on AIP
To understand why honey passes the AIP test, it helps to know what the protocol is trying to avoid. The Autoimmune Protocol eliminates foods and additives that can trigger inflammation, damage the gut lining, or provoke immune responses. When it comes to sweeteners, this means steering clear of anything highly processed or derived from problematic sources.
Refined white sugar and high fructose corn syrup are obvious ones to avoid. They offer zero nutritional value and can spike blood sugar rapidly, triggering inflammatory cascades throughout the body. The elimination phase also removes some sweeteners that might surprise you. Stevia is out because it may affect gut bacteria in ways we do not fully understand yet. Sugar alcohols like xylitol and erythritol can cause digestive distress, which is the last thing you need when trying to heal your gut. The protocol also eliminates any sweeteners derived from grains, seeds, or legumes, ruling out things like brown rice syrup and corn based syrups.
AIP Compliant Sweeteners Beyond Honey
While honey is a fantastic option, having variety in your sweetener choices makes AIP baking and cooking much more enjoyable. Here are the other sweeteners that get full approval during the elimination phase.
Maple syrup is another whole food sweetener that works beautifully on AIP. It comes from the sap of maple trees and contains antioxidants, manganese, and zinc. The darker grades of maple syrup have more robust flavor and higher antioxidant content, making them great choices for baking. When we developed our cookie mixes at Eat G.A.N.G.S.T.E.R., we chose maple syrup as the recommended liquid sweetener because it performs so well in baked goods and provides genuine nutritional value.
Coconut sugar has become a favorite among those following AIP because it behaves similarly to regular sugar in recipes. It is made from the sap of coconut palm blossoms and retains minerals like potassium, iron, and zinc. Coconut sugar also has a lower glycemic index than regular sugar, meaning it does not cause the same dramatic blood sugar spikes. We use coconut sugar in our Vegan Banana Bread Mix because it provides the perfect amount of sweetness while keeping blood sugar more stable.
Date sugar is simply dried dates that have been ground into a powder. Since it is a whole fruit, it retains all the fiber, vitamins, and minerals found in dates. This makes it a particularly nutritious choice, though its texture can be a bit different from other sugars since it does not dissolve completely. Our frosting mixes use date powder combined with maple as sweeteners, creating that satisfying sweetness without any refined ingredients.
Blackstrap molasses rounds out the AIP approved sweetener list. It is a byproduct of sugar production but contains significant amounts of iron, calcium, magnesium, and potassium. The flavor is strong and distinctive, so it works best in recipes that complement its deep, slightly bitter taste. Think gingerbread, spice cakes, or baked beans.
How Much Sweetener Should You Use on AIP
Just because a sweetener is AIP compliant does not mean you should consume unlimited amounts. The protocol encourages moderation with all sweeteners, even the approved ones. Sugar in any form can feed certain gut bacteria, affect blood sugar regulation, and potentially contribute to inflammation when consumed in excess.
Think of AIP compliant sweeteners as ingredients that enhance your food rather than dominate it. Using honey to sweeten your morning tea or maple syrup in a batch of cookies is perfectly fine. Many people find that after several weeks on AIP, their taste buds adjust and they actually need less sweetness to feel satisfied.
Tips for Baking with AIP Sweeteners
Baking on AIP requires some adjustments. Liquid sweeteners like honey and maple syrup add moisture to recipes, so you may need to reduce other liquids slightly when substituting them for granulated sweeteners. They also make baked goods brown faster, so watch your oven temperature.
Coconut sugar can usually substitute for regular sugar at a one to one ratio. Date sugar does not dissolve or melt, so it works better in recipes where texture is acceptable. Combining sweeteners often produces the best results, which is why many AIP baking recipes call for both a liquid sweetener and a granulated one.
If you are new to AIP baking and feeling overwhelmed, starting with a pre-made mix can take the guesswork out of the process. Our Sugar Cookie Mix and Cinnawin Spice Cake Mix are formulated to work perfectly with AIP compliant sweeteners.
What About Reintroducing Other Sweeteners
After completing the elimination phase and seeing symptom improvement, you can start reintroducing foods one at a time. Stevia is often one of the first sweetener reintroductions people try since it does not affect blood sugar. Some people also successfully reintroduce small amounts of raw cane sugar. The key is patience and careful observation. Introduce one new sweetener at a time, wait several days to watch for reactions, and keep notes on how you feel.
Making Peace with Sweetness on AIP
Starting AIP can feel like losing access to everything sweet, but the reality is much better. With honey, maple syrup, coconut sugar, date sugar, and molasses all available to you, there are plenty of ways to enjoy sweetness while supporting your healing. The restrictions are temporary, and the goal is not to eliminate joy from your diet but to help you feel better.
At Eat G.A.N.G.S.T.E.R., we believe that following a restorative diet should bring freedom and joy, not deprivation. That is why we created our entire line of baking mixes to work seamlessly with AIP compliant sweeteners. Whether you are craving cookies, cake, brownies, or banana bread, you can make something delicious without worrying about hidden ingredients that might set back your progress. Honey is absolutely part of that picture, along with all the other wonderful whole food sweeteners that make AIP sustainable and genuinely enjoyable.
