We agree, the Autoimmune Protocol (AIP) diet can feel super restrictive - like, you can’t even eat nuts? Aren’t nuts healthy? The AIP diet is an elimination plan designed to help manage autoimmune diseases by focusing on nutrient-dense foods that promote healing while removing potential irritants and triggers. One of the major food groups excluded from the AIP diet is nuts, including almonds, cashews, walnuts, and others. While nuts are often seen as a healthy snack or protein source, they are not allowed on the AIP diet for specific reasons tied to gut health and inflammation.
1. High in Omega-6 Fatty Acids
Many nuts are rich in omega-6 fatty acids, which, when consumed in excess, can contribute to chronic inflammation. While omega-6 fatty acids are essential in moderation, the modern diet tends to be overly abundant in them, creating an imbalance with omega-3 fatty acids. This imbalance may exacerbate inflammation, which is especially problematic for individuals with autoimmune diseases, where inflammation is a primary concern. The AIP diet encourages balancing omega-6 intake with omega-3s to reduce inflammation.
2. Lectins and Phytic Acid
Nuts contain lectins, a type of protein that can bind to carbohydrates and potentially irritate the gut lining. This is particularly concerning for individuals with autoimmune diseases, as it can exacerbate gut permeability or leaky gut syndrome, a condition where the gut lining becomes compromised, allowing toxins and undigested food particles to enter the bloodstream. Additionally, phytic acid in nuts can inhibit the absorption of important minerals like calcium, magnesium, and iron, leading to nutrient imbalances.
3. Hard to Digest
Nuts are also relatively difficult to digest, especially for individuals with compromised digestive systems or gut-related autoimmune conditions like irritable bowel syndrome (IBS) or Crohn’s disease. They can cause bloating, gas, or discomfort and may further irritate an already sensitive digestive tract.
The Benefits of Nuts
We love nuts, and if you can tolerate them, go for it. Nuts offer some great nutritional benefits, including:
- Healthy fats: Nuts are rich in monounsaturated and polyunsaturated fats, which are important for heart health and cellular function.
- Protein: Nuts provide plant-based protein, which is essential for muscle repair, immune function, and overall health.
- Micronutrients: Nuts are packed with vitamins and minerals, including vitamin E, magnesium, potassium, and zinc, all of which are vital for bodily function and immune support.
AIP-Friendly Nut Replacements
If you’re following the AIP diet and miss the crunch or nutritional profile of nuts, there are several great substitutes:
- Coconut: Unsweetened shredded coconut, coconut milk, and coconut oil are all excellent AIP-friendly options that provide healthy fats without the inflammation risks associated with nuts.
- Avocados: High in healthy fats and fiber, avocados can provide a creamy texture and similar nutritional profile to nuts.
- Olives: Like avocados, olives are a great source of monounsaturated fats and can be enjoyed as a savory, nutrient-dense alternative.
Our Nut-Free, Gluten-Free Baking Mixes
Whether you are on the AIP diet or you are simply eating nut-free / gluten-free, we know it can be difficult to find alternatives. That’s where we come in! All of our baking mixes are not only free of nuts, but they are also free of gluten, grains, dairy, soy, and seeds. Here are some of our favorite mixes for you to enjoy:
