AIP Ingredient Guide
A comprehensive guide to the specialty ingredients you’ll encounter on your vegan AIP journey.
This page contains affiliate links. As an Amazon Associate, we earn from qualifying purchases at no extra cost to you. This helps support the site.
AIP-Compliant Flours
Cassava Flour
What it is: Ground, dried cassava root (also called yuca or manioc)
Best for: Tortillas, bread, pizza crust, cookies
Tips:
- Absorbs moisture differently than wheat flour
- Creates a slightly chewy texture
- Works best in combination with other flours
- Not the same as tapioca starch (which is extracted from cassava)
Tigernut Flour
What it is: Ground tigernuts (small root vegetables, NOT nuts)
Best for: Cookies, granola, bread, adding sweetness
Tips:
- Naturally sweet flavor reduces need for added sweeteners
- Rich in resistant starch (good for gut health)
- Can be gritty if not finely ground - look for fine-ground varieties
- Store in refrigerator to prevent rancidity
Coconut Flour
What it is: Dried, defatted coconut meat, ground fine
Best for: Baked goods, thickening sauces
Tips:
- Extremely absorbent - use 1/4 to 1/3 cup coconut flour for every 1 cup regular flour
- Always needs extra liquid in recipes
- Best combined with other AIP flours
- Creates dense, moist baked goods
Arrowroot Powder/Starch
What it is: Starch extracted from the arrowroot plant
Best for: Thickening sauces, binding in baked goods
Shop arrowroot powder on Amazon
Tips:
- Similar to cornstarch but AIP-compliant
- Creates glossy sauces
- Mix with cold liquid before adding to hot dishes to prevent clumping
- Neutral flavor
Tapioca Flour
What it is: Starch extracted from cassava root
Best for: Chewy texture in baked goods, thickening
Tips:
- Creates stretch and chewiness in baked goods
- Essential for AIP bread recipes
- Also called tapioca starch or manioc starch
- Makes sauces slightly glossy
AIP-Compliant Oils
Coconut Oil
Smoke point: 350°F (refined) / 280°F (unrefined)
Best for: High-heat cooking, baking, adding richness
Notes: Unrefined/virgin has coconut flavor; refined is neutral. Solid at room temperature.
Avocado Oil
Smoke point: 520°F
Best for: High-heat cooking, searing, salad dressings
Notes: Neutral flavor, highest smoke point of AIP oils. Excellent all-purpose oil.
Olive Oil (Extra Virgin)
Smoke point: 325-375°F
Best for: Salad dressings, low-heat cooking, finishing dishes
Notes: Cold-pressed preferred. Rich flavor. Don’t overheat - save for lower-temp cooking or raw use.
Tigernut Oil
Smoke point: ~350°F
Best for: Salad dressings, medium-heat cooking
Notes: Mild, slightly sweet flavor. Specialty AIP oil that works well where you want a neutral taste.
Key Substitutes
Instead of Soy Sauce: Coconut Aminos
- Made from coconut sap and salt
- Slightly sweeter than soy sauce
- Use 1:1 ratio in recipes
- Essential for Asian-inspired cooking
Instead of Tahini: Tigernut Butter or Coconut Butter
- Different flavor profile than sesame
- May need recipe adjustments for consistency
- Tigernut butter has a slightly sweet, earthy flavor
- Coconut butter is richer and more neutral
Instead of Tomato Sauce: “Nomato” Sauce
- Made from beets, carrots, and other vegetables
- Captures the acidic, savory quality of tomatoes
- Great for Italian-inspired dishes
- See our Nomato Marinara recipe
Instead of Eggs (for binding):
- Applesauce: 1/4 cup per egg - adds moisture and mild sweetness
- Mashed banana: 1/4 cup per egg - adds sweetness, works in baked goods
- Arrowroot + water: 1 tbsp arrowroot + 3 tbsp water per egg - neutral option
- Coconut cream: For richness in baked goods
Instead of Dairy Milk: Coconut Milk
- Full-fat canned for richness and cooking (look for gum-free varieties)
- Lite canned for lighter applications
- Coconut cream for whipping and desserts
- Carton coconut milk for drinking (check ingredients for AIP compliance)
Shop gum-free coconut milk on Amazon
| Shop gum-free coconut cream on Amazon
Specialty Ingredients
Tigernuts
Small, wrinkled tubers that taste slightly sweet and nutty. Available whole, sliced, or as flour/butter. Despite the name, not a nut - completely AIP-safe.
Carob Powder
Caffeine-free alternative to cocoa. Made from carob tree pods. Naturally sweeter than cocoa with an earthy, slightly different flavor. Great for desserts.
Hearts of Palm
Harvested from palm trees. Mild flavor, tender texture. Works as a pasta substitute or in salads.
Jackfruit (Young/Green)
Unripe jackfruit in brine or water. Neutral flavor, stringy texture that mimics pulled meat. Excellent for tacos, BBQ dishes, and curries.
Shop young jackfruit on Amazon
Pantry Staples
Vanilla Extract
Look for alcohol-free varieties for strict AIP compliance.
Shop alcohol-free vanilla extract on Amazon
Apple Cider Vinegar
Raw, unfiltered with “the mother” is preferred for maximum health benefits.
Shop apple cider vinegar on Amazon
Coconut Flakes
Look for unsweetened varieties. Great for granola, baking, and toppings.
Shop unsweetened coconut flakes on Amazon
Nutritional Yeast
Adds a cheesy, savory flavor to dishes. Great for sauces and seasonings.
Shop nutritional yeast on Amazon
Specialty Dried Fruits & Pantry Items
Dried Figs
Naturally sweet and chewy. Look for unsulfured varieties for AIP compliance.
Dried Cranberries
Look for unsweetened or apple juice sweetened varieties - most commercial brands contain added sugar.
Shop unsweetened dried cranberries on Amazon
Dried Apricots
Choose unsulfured, organic varieties. Sulfured apricots are bright orange; unsulfured are darker brown.
Shop unsulfured dried apricots on Amazon
Balsamic Vinegar
Check labels for AIP compliance - some brands contain caramel coloring or sulfites.
Shop AIP-compliant balsamic vinegar on Amazon
Continue your journey:
- What to Expect - Understand how familiar foods will taste and feel different
- Tips for Success - Practical strategies for staying on track
- Back to Getting Started
Important Note
Individual tolerances vary. While these ingredients are generally considered AIP-compliant, your body may respond differently. Always introduce new ingredients carefully and consult with a healthcare provider if you have concerns about specific foods. See our full Disclaimer for more information.