Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!)

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Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!) | Phoenix Helix

“The greater the obstacle, the more glory in overcoming it.”
~ Molière

Low-FODMAP + Paleo Autoimmune Protocol

Both the Paleo Autoimmune Protocol (AIP) and the Low-FODMAP diet are a challenge to do on their own. Combining their restrictions is incredibly hard! So, why do it? Honestly, most people shouldn’t. We want to eat the widest variety of foods possible, because nutrient-density is essential to reversing autoimmune disease. However, there are two health conditions that sometimes accompany autoimmune disease: Small Intestine Bacterial Overgrowth (SIBO) and Irritable Bowel Syndrome (IBS). A Low-FODMAP diet can be part of the treatment plan for these conditions. Only follow this diet if prescribed by your practitioner, and remember, it’s not meant to last forever. Just like the AIP, a Low-FODMAP diet has an elimination phase and a reintroduction phase, where you test your body against specific foods to see which ones you can safely add back into your diet. I compiled this recipe roundup for those of you combining these temporary protocols. My goal is to make it a little bit easier, and a lot more delicious!

Finding Accurate Food Lists

There’s a lot of misinformation on the internet when it comes to FODMAPS and the Paleo Autoimmune Protocol. Monash University is the world expert on Low-FODMAP diets, and they have an app that I recommend you use if you are following this protocol. Also, here’s an AIP Grocery List of allowed foods on the AIP. Cross-reference both lists when combining these diets, because many recipes on the internet are mis-labeled. However, with this recipe roundup, I cross-referenced these lists for you!

Meat Recipes

Perfect Breakfast Sausage from Phoenix Helix
Pork Chops with Herbs and Grapes from Gutsy By Nature
Hot Crispy Pork Belly with Zucchini Coins from petra8paleo
50/50/50 Burgers from The Paleo Mom
Meatloaf from Instinctual Wellbeing
Cinnamon Beef Stew from petra8paleo
Asian Beef Liver Paté from Beyond the Bite
Stuffed Pattypan Squash from Don’t Eat the Spatula
Soft Beef Tacos with Balsamic Blueberries from petra8paleo
Steak Salad with Arugula from Phoenix Helix
Pot Pie from petra8paleo
Ginger Lime Noodle Bowl by Adventures in Partaking
Spanakopita Pie from petra8paleo
Lemon Mint Lamb Chops from Food to Heal Ourselves

Poultry Recipes

Easy Crispy Duck Breast from Phoenix Helix
Chicken Liver Paté from Sweet Treats
Oven Roasted Chicken Pieces with Sage and Lemon from A Squirrel in the Kitchen
Lemon and Mint Roasted Whole Chicken from Healing Family Eats
Creamy Chicken Soup from Beyond the Bite
Chicken and Ginger Mini Meatloaves from Healing Family Eats
Pulled Herb Chicken with Sautéed Carrot and Parsnip Mash from The Paleo PI

Seafood Recipes

Slow Roasted Salmon with Herbed Yogurt from Sweet Treats
Turmeric Baked Tilapia with Red Palm Oil by Hope Heal Cook
Perfect Scallops by Enjoying This Journey
Citrus Tuna Pasta Salad from AYCE to Better Health
Cilantro Grilled Tuna Steak with Duck Fat Plantains from Beyond the Bite
Coconut-Poached Halibut and Turnips with Greens from petra8paleo
Steamed Black Cod with Ginger and Chives from Hope Heal Cook
Grilled Spaghetti Squash Shrimp Scampi from Beyond the Bite

Vegetable Recipes

Banana Cinnamon “Oatmeal” (featuring Spaghetti Squash) from Healing Family Eats
Sea Salt & Vinegar Rutabaga Fries from Beyond the Bite
Carrot Tarragon Bisque from petra8paleo
Mashed Carrots with Crispy Sage from Heal Your Kitchen
Roasted Leek Greens from Beyond the Bite
Tostones from A Clean Plate
Veggie Crisps from petra8paleo
Roasted Black Radishes from Beyond the Bite
Turnip, Radish and Fennel Sauté from Autoimmune-Paleo
Crushed Roots with Herbs from Healing Family Eats
Turnip-Dill Puree with Bacon and Chives from Autoimmune-Paleo

Dessert Recipes

Spiced Pumpkin Tea Latte from Sweet Treats
Berry Gummies from petra8paleo
Arnold Palmer Gummies from Sweet Treats
Strawberry Rhubarb Crisp from Heal Your Kitchen
Strawberry Rhubarb Ice Cream Sandwiches from petra8paleo

AIP + Low-FODMAP Resources:

Low-FODMAP AIP Meal Plans with Recipes:

These E-Cookbooks Include Low-FODMAP Adaptations
for Over Half of Their Recipes:

Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!) | Phoenix Helix
  Have you checked out my books?   Books By Eileen Laird | Phoenix Helix

14 thoughts on “Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!)

  1. Pingback: Paleo AIP + Low-FODMAP Recipe Roundup (45 Recipes!) | Paleo Digest

  2. OMG. Thank you so much!!! your an angel. I have Hashi and Sibo so this is perfect for me!!! Can’t thank you enough! Love your podcasts, so informative. I’m a big fan. 🙂

  3. Thank you! I have been trying this on my own for about 6 months and haven’t been able to stick with it because I am always so hungry and have major blood sugar disregulation. In your opinion, how long does one eat AIP LowFODMAP before reintroducing? I keep starting it with no end in sight and it just seems impossible to me. I have been having gut problems for 5 years now (major bloating- even just eating zucchini) and my food sensitivities are off the chart- can’t even eat beef. I thought for sure I had SIBO but doctors will not agree with me. This all began with a traumatic brain injury- which immediately affected my gut. It has been a nightmare and I am discouraged because I have started and failed this diet so many times. Hopefully I can stick with it this time so I can start healing.

    • Hi Kristy. I have heard of others with your exact experience – a brain injury affecting their digestion, since the gut-brain connection goes both ways. If your doctors say you don’t have SIBO, they are likely right, so a different diet and treatment protocol might be indicated instead. Would you consider consulting with one of the professionals at The Paleo Mom Consulting? Anne Angelone has been trained by Dr. Kharrazian, who is an expert in the gut-brain axis. She might be able to point you in a more helpful direction. I know it’s very frustrating to have symptoms with no relief in sight. Wishing you wellness in every way!

      • I mean that diet alone is unlikely to resolve your issues. That’s why it would be great if you found a functional medicine practitioner who could help guide you. But those links I gave you will give you a headstart on what directions to pursue. Diet is definitely one piece- it’s just not every piece. Does that make sense?

  4. I have issues with all fish. It started with an anaphylaxis response to shellfish, then other salt water fish began to cause digestive issues and now freshwater fish does the same. I was diagnosed with Hashimoto. I eat gluten-free but have begun to have many digestive issues now and am considering AIP/Paleo. How do I address the issue of not being able to eat fish of any kind?

    • Yvonne, you would just personalize your diet accordingly. There are plenty of other protein sources on the AIP, such as chicken, turkey, duck, bison, beef, venison, etc. In order to optimize your omega 3 ratio without seafood, be sure to prioritize grass-fed/pasture-raised animals. One other thought, though – sometimes histamine intolerance can be at play when you have trouble eating fish. If you’d like to learn more about that, listen to Episode 36 of my podcast.

  5. Thank you Eileen! You are so kind to take the time to answer me. I’ve been working with a functional medicine practitioner for the last year but he hasn’t been able to help with the gut or brain (just thyroid and hormones and adrenal fatigue). I have found a functional neurologist but he is out of state so I’m pondering on whether to just dive in after so many failed attempts with doctors. Thanks again for your response, it is pretty isolating when there are very few people who speak this “language.” I will continue to use your site and have seen you in several podcasts and I appreciate your willingness to help people.

    • Hi Kristy,
      Dr Rosario is a Functional Neurologist in Sacramento Ca. at Functional Longevity Institute. They have a remote program.

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