Eating Out On AIP: Tips and Strategies for Success

Following the Autoimmune Protocol (AIP) diet can be life-changing for those managing autoimmune conditions, as it helps reduce inflammation and supports gut healing. However, the strict guidelines of AIP, which eliminate grains, legumes, nightshades, dairy, eggs, nuts, seeds, and many food additives, can make eating out feel overwhelming. Fortunately, with some preparation and strategic planning, you can enjoy dining out without compromising your health goals.

AIP Eating Out Tips And Strategies

Research Restaurants in Advance

One of the most effective strategies for eating out on AIP is researching restaurant options ahead of time. By choosing a restaurant with AIP-friendly options or the flexibility to accommodate your needs, you can reduce stress and enjoy your meal.

1. Check Menus Online: Many restaurants post their menus online, allowing you to review ingredients and meal choices before arriving. Look for simple dishes like grilled meats, steamed vegetables, and salads that can easily be customized.
2. Look for Farm-to-Table or Paleo-Friendly Restaurants: Restaurants that emphasize fresh, whole foods, farm-to-table practices, or offer paleo options are more likely to accommodate AIP needs. These establishments tend to use high-quality ingredients and are open to modifications.
3. Call Ahead: Don’t hesitate to call the restaurant ahead of time to ask about their ability to accommodate your dietary restrictions. Some restaurants may offer off-menu options or suggest modifications to their existing dishes.

 

Learn to Customize Dishes

Customization is key when eating out on AIP. Many restaurants are willing to accommodate special requests if you communicate your needs clearly and kindly. Here’s how to successfully modify your meal:

1. Focus on Simple, Whole Foods: The simpler the dish, the easier it is to ensure it complies with AIP. Opt for meals that center around whole, minimally processed ingredients like grilled or steamed meats and vegetables.
2. Request Modifications Politely: Be polite but specific when asking for adjustments. For example, ask for meat to be grilled without butter or marinades, vegetables steamed without seasoning, or dressings and sauces to be left off or served on the side.
3. Swap Ingredients: Ask to replace non-compliant ingredients with AIP-friendly options. For example, you can request a side of avocado instead of cheese or ask for extra veggies in place of grains or legumes.
4. Bring Your Own Condiments: Consider bringing your own AIP-compliant condiments like coconut aminos, olive oil, or apple cider vinegar for salads or grilled meats. Most restaurants won’t mind if you discreetly use your own dressings.

 

Choose the Right Cuisine

Certain cuisines are easier to adapt to AIP than others. Knowing which cuisines offer more flexibility can help you make informed decisions when choosing where to eat.

1. Steakhouses or Grills: Steakhouses and grill-style restaurants often offer simple protein and vegetable combinations, making it easier to stick to AIP. Order grilled meats with steamed vegetables or a side salad (without croutons or dressing).
2. Seafood Restaurants: Seafood restaurants can be a great option, as many dishes feature simply grilled or steamed fish. Pair with a side of vegetables or salad for a balanced, AIP-friendly meal.
3. Mediterranean Restaurants: Many Mediterranean restaurants offer grilled meats, salads, and roasted vegetables, making it easier to find compliant options. Be sure to ask about seasonings and oils and avoid dishes containing nightshades, grains, legumes, or dairy.
4. Asian Restaurants (with Modifications): While many Asian dishes contain soy sauce or nightshades, you can still enjoy compliant meals by requesting simple dishes like grilled meat or fish with steamed vegetables. Bring your own coconut aminos to replace soy sauce.

 

Know What to Avoid

AIP involves eliminating a range of inflammatory foods, and eating out requires extra diligence to avoid hidden ingredients. Here are some common restaurant foods to steer clear of:

1. Sauces, Marinades, and Dressings: Many sauces and marinades contain non-compliant ingredients like soy, sugar, dairy, and nightshades (e.g., tomatoes, peppers). Choose or ask for simple seasoning with herbs, salt, and pepper, or ask for your meal to be cooked without sauces.
2. Grains and Legumes: Bread, rice, pasta, and beans are typically off-limits on AIP. Request substitutions like extra vegetables or compliant sides instead.
3. Dairy and Eggs: Ask for dishes without cheese, cream-based sauces, or eggs, which are eliminated during the AIP elimination phase.
4. Seed Oils and Butter: Many restaurants use vegetable oils (like canola or soybean oil) and butter in cooking. Request that your food be cooked in olive oil, avocado oil, or without added fats.

 

Handle Social Situations with Grace

Eating out is often a social event, and following AIP shouldn’t make you feel excluded or self-conscious. Here are some strategies for navigating social situations:

1. Communicate in Advance: If you're dining out with friends or family, communicate your dietary needs ahead of time. You can suggest a restaurant that offers AIP-friendly options or bring up the idea of sharing small plates that everyone can enjoy.
2. Focus on What You Can Eat: When dining with others, focus on the delicious, nourishing foods you can eat rather than the foods you can’t. This positive mindset can help you feel more comfortable in social settings.
3. Don’t Be Afraid to Explain: If someone questions your food choices, briefly explain that you’re following a diet for health reasons and leave it at that. Most people will be supportive, and you don’t need to go into extensive detail unless you feel comfortable.

 

Have AIP-Friendly Snacks on Hand

Despite your best efforts, some restaurants may have limited AIP options. In these cases, having AIP-compliant snacks on hand can be a lifesaver. Bring along snacks like:

• Plantain Chips - Made from simple ingredients, plantain chips are a crunchy and satisfying AIP-friendly snack.
• Beef Jerky – Look for AIP-approved, grass-fed jerky without additives or preservatives.
• Fresh Fruit - Simple and portable, fresh fruit is a great option to tide you over if your meal doesn’t fully satisfy you.
• Coconut Yogurt or AIP Energy Bars - If available, bring AIP-friendly coconut yogurt or compliant energy bars to enjoy after your meal.

 

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Dealing with Mistakes or Non-Compliant Ingredients

Even with the best preparation, there may be times when you accidentally consume non-compliant ingredients while eating out. If this happens:

1. Don’t Stress: Mistakes happen, and one non-compliant meal won’t undo all your progress. Focus on getting back on track with your next meal.
2. Support Your Body with Healing Foods: After an accidental slip-up, return to nourishing, healing AIP staples like bone broth, leafy greens, and fermented foods to support digestion and reduce inflammation.
3. Stay Hydrated: Drinking plenty of water can help flush out potential irritants and keep your system running smoothly.

 

Conclusion

Navigating eating out while following the AIP protocol may seem daunting, but with a little planning and creativity, it can become a seamless part of your lifestyle. By researching restaurants, learning to customize dishes, and preparing for social situations, you can enjoy dining out without compromising your health. Remember to focus on whole, simple foods, communicate your needs clearly, and don’t be afraid to ask for modifications. Remember that there is a certain pleasure derived from sharing a meal with friends and loved ones, going to a great restaurant, having a good time out and creating experiences and memories that go way beyond the food.