While it’s pretty easy to get by eating out on the Autoimmune Protocol, most people struggle finding AIP approved drinks that can make them feel “normal” when it comes to hanging out at coffee shops or bars and chatting over a glass of “something”.
Like Dr. Sarah Ballantyne explained, “alcohol can damage the lining of the gut” as it can lead to “mucosal damage in the upper small intestine with a loss of epithelium at the tips of the intestinal villi, hemorrhagic erosions and even hemorrhage in the lamina propria”.
To make it short, alcohol consumption can increase intestinal permeability, also known as leaky gut). And sugar, on the other hand, creates inflammation, which can exacerbate autoimmune symptoms.
And because, coffee has a clear effect on the immune system, which can increase risk for certain autoimmune diseases, espresso, americano and all their derivations are not viable AIP drink options either.
So… what drinks can you have while you are on the Elimination Phase of the AIP?? Well, with dietary restrictions on coffee, sugar and alcohol, joining a social occasion can become a stressful and overwhelming challenge if you don’t have a clear idea of what your options are for AIP approved drinks.
“…What I am going to drink at this Happy Hour? … My girlfriends are getting together for coffee and I never know what order!! … They invited me to a Cocktail Party but, since I am on the AIP, I might as well not go”.
If this type of complaint sounds like something you say quite often, this list of fun paleo AIP approved drinks will make your life a lot easier while drinking out on the Autoimmune Protocol and it will give you some ideas on how to create delicious AIP drinks to enjoy at home as well!
Best Paleo AIP Compliant Drinks:
HOW TO MAKE IT: Heat up1/2 cup full fat Coconut Milk, 1/2 cup Spring Water and blend them with 1 teaspoon Turmeric Powder (or one-half inch fresh turmeric thinly sliced or diced), 1 teaspoon Ginger Powder (or one-half inch fresh ginger thinly sliced), 1 pinch Cinnamon, 1/2 teaspoon Pure Maple Syrup.
HOW TO MAKE IT: Boil 3 cups of water with a sliced knob of ginger and let it simmer on low for about 15 minutes. Add in the juice on 1/2 a lemon and 1/2 a teaspoon of honey.
Find the recipe for it in my “Paleo AIP Italian Cookbook Bundle“, that features over 65 Italian recipes redesigned according to the Autoimmune Protocol.
Green Tea and Herbal Teas
Caffeinated tea (like green tea, black tea and Oolong tea) are on the list of AIP approved drinks, but there is a caveat: make sure you drink them in moderation as caffeine contained in tea could stimulate the immune system.
Natural herbal teas (like chamomile, mint, roiboos and other flavors) are also a great alternative. Just make sure you check the ingredient list and make sure they don’t contain sugar, soy lecithin, gluten or additives and they they are only made with AIP approved ingredients.
My AIP Egg Free Eggnog is super creamy and absolutely delicious, and such a perfect recipe to enjoy during the holidays or simply on a cold night, when you feel like having something cozy!
AIP Hot Chocolate
Find the recipe for my Cacao-free Hot Chocolate here and enjoy it some freshly baked ‘AIP Cinnamon Roll cookies“!
Combine 2 cups of Water with 1/4 of a cup of unsweetened Apple Juice in a pot. Add in 1/2 round Cloves, 1/2 teaspoon of Cinnamon, 1/2 teaspoon of ground Ginger and simmer on low for about 15 minutes. Add in 1/2 teaspoon of grated Orange Zest around the end.
Making bone broth is super easy and it can be fast too if you make it using a 6 Quart Instant Pot. Here’s my recipe for it: 3 lbs Grass fed Bones (make sure you have some marrow bones in there), 1/2 an Onion, 4 stalks of Celery, 1 large Yam, 3 Carrots, 1 tablespoon Apple Cider Vinegar, 1 teaspoon of Sea Salt.
Place all of the ingredients in the Instant Pot, and add water to 2 inches below the “Max” line, and set the cooking time to 120 minutes
Alternatively, you can buy either one of these pre-made bone broths that I really like:
Matcha Green Tea Latte are extremely delicious AIP approved drinks that can definitely replace your morning cappuccino. To make it, follow the recipe I shared in this post (skip the cookie recipe and only use the one for my flavored matcha latte), there’s a secret ingredient in there that makes it absolutely memorable!
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Kombucha is an AIP approved sparkling, fermented drink that’s rich in probiotics. While this is a drink that is commonly consumed during the day, as an alterative to iced tea, I love to pour it into champagne glasses and use it as a drink to toast with, whenever something worth celebrating comes up. Make sure you select a clean brand and look for the flavor with the least amount of sugar possible.
Coconut water is a great alternative when you crave a sweet drink. It contains 5 healthy electrolytes (potassium, magnesium, sodium, phosphate, and calcium), but since it’s relatively high in sugar, limit the amount of coconut water you consume and always prefer water from a fresh coconut the ones you buy canned as it’s usually pasteurized.
HOW TO MAKE IT: Here’s a recipe for 2 servings. Brew 2 tbsp (or teabags) of black tea in 370 ml (1 ½ cups) of boiling water for 3 to 5 minutes. Strain the tea, mix it with 120 ml (1/2 cup) of full fat coconut milk, 1 tsp pure vanilla extract, and 1 and ½ tbsp of coconut sugar. Let it cool down and serve it with ice cubes.
Juicing fresh vegetables allows you to squeeze more nutrients into your diet. I always like to get a big glass whenever I am around a juicery. Make sure to limit the amount of fruit you put in there(due to the high amount of fructose), and prefer to sweeten it with carrots, and lemon.
HOW TO MAKE IT: I fell in love with this drink in Asia, and now whenever I can find Pandan leaves in an ethnic market I buy some to make this drink. Here’s the instructions: Boil 500 ml of water with 1 chopped Pandan leaf and 2 stalks of Lemongrass. Let it cool down, pour it inTO a pitcher and let it refrigerate overnight. I you want it to have a sweet hint, melt in it 1/2 tsp of honey.
BLENDED DRINKS & MOCKTAILS:
Because most autoimmune diseases are very sensitive to blood sugar changes, it’s better to keep the intake of fructose as low as 20 gr per day and therefore opt for Low Fructose Smoothies. To make your AIP approved smoothies sweet and delicious, add fruits with a lower sugar content, such as berries, grapefruit and other citrus, melons (except watermelon), kiwi, apricot and green apple.
HOW TO MAKE IT: In a high speed blender, combine 1 medium green apple, 1/2 peeled cucumber, 1 small knob of ginger1 tbsp of fresh lemon juice, 1 packed cup of baby spinach or kale, 1 scoop collagen, ½ cup coconut water, ½ cup water, *ice (*optional). Blend for a few seconds until smooth and enjoy
This is a really fresh and delicious paleo AIP compliant drink to enjoy in the summer. And it only takes a second to make it!
HOW TO MAKE IT: For 2 people, combine 1 cup of watermelon, 1 cup of sparkling water, 10 leaves of fresh mint, and the juice of 1/2 lime in a blender and blend for a few seconds, Pour in glasses and enjoy!
This is a delicious drink to enjoy for an afternoon party due to the caffeine content of the tea.
HOW TO MAKE IT: For 2 people, combine the juice of 1/2 a lemon with 2 tbsp of ginger juice, 1/2 a cup of cool English Breakfast tea, and 1/2 cup sparkling water. Serve with ice and enjoy! NOTE: if you like a bit sweeter, dissolve a teaspoon of honey in the tea when it’s still hot.
HOW TO MAKE IT: In a small bowl, combine: 10 fresh mint leaves, the juice of 1 lime, 1/2 a diced apple and crush them well. Optionally, you can add 4 tbsp of unsweetened apple juice. Transfer this mixture in a bowl, add 1/2 cup of crushed ice and 1/2 cup sparkling water and enjoy!
Serve this drink with some sliced lime and fresh mint.
NOTE: this recipe make 2 servings.
Do you have any other paleo AIP compliant drinks think I forgot to mention? If yes, please share them with us in a comment below!
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