The Autoimmune Protocol (AIP) diet has become increasingly popular as a way to reduce inflammation and alleviate autoimmune symptoms. But with its extensive food restrictions, many AIP followers find themselves wondering – is ham AIP compliant?
Ham seems innocuous enough. However, traditional ham recipes often contain ingredients that are not AIP approved. The good news is that with a few simple swaps, ham can be adapted to fit into an AIP lifestyle.
In this article, we’ll cover everything you need to know to enjoy AIP compliant ham including
- What is the AIP diet and how does it work?
- Potential concerns with eating traditional ham on AIP
- Tips for choosing AIP compliant ham
- A delicious AIP ham recipe
- Extra guidance for incorporating ham into your AIP diet
Let’s get cooking!
What is the Autoimmune Protocol Diet?
The Autoimmune Protocol diet aims to reduce inflammation and autoimmune symptoms by eliminating foods that commonly trigger immune reactions. It is a very restrictive elimination diet that removes grains, legumes dairy eggs, nuts, seeds, nightshades, oils, and more.
The theory is that removing these inflammatory foods gives your gut a chance to heal, reduces leaky gut syndrome, and calms autoimmune responses. After a period of elimination, foods are slowly reintroduced to test for personal sensitivities.
The AIP diet is similar to paleo, but stricter. It allows meat, seafood, vegetables, fruit, healthy fats, fermented foods, and herb/spice blends without nightshades or seeds. This very limited diet can feel extremely restrictive, so AIP followers are always looking for ways to enjoy “normal” foods like ham.
Why Traditional Ham is Not AIP Compliant
To understand why ham is typically avoided on AIP, we need to look at what goes into traditional ham recipes:
Preservatives and nitrates – Most commercially produced ham contains preservatives like sodium nitrite. This helps prevent bacterial growth and keeps the ham looking pink, but it can be inflammatory for those with autoimmunity.
Sugary glazes – Ham glazes often contain inflammatory ingredients like brown sugar, honey, or maple syrup. While natural sweeteners are allowed on AIP in moderation, the concentrated amount found in a glaze can be an issue.
Seed-based spices – Many ham recipes call for spices like mustard, allspice, or fennel seed, which contain compounds that can irritate the gut.
So in its traditional form, ham goes against some of the core foods that need to be eliminated on AIP. But with a few simple substitutions, it is possible to enjoy ham and stay compliant.
Choosing AIP Compliant Ham
When buying ham for the AIP diet, read ingredient labels carefully. Look for ham without any preservatives, nitrates/nitrites, or suspicious additives. Terms to watch out for include:
- Sodium nitrite or potassium nitrite
- Carrageenan or other thickeners
- Sugar, honey, maple syrup
- Spices containing seeds or nightshades
Your best bet is choosing a high-quality uncured ham, ideally from a trusted local source. Ask questions about their ingredients and curing process. Or, make your own AIP ham at home by simmering a pork roast in an AIP-friendly brine.
A Delicious AIP Compliant Ham Recipe
This easy Slow Cooker AIP Ham is flavorful, anti-inflammatory, and sure to become a staple!
Ingredients:
- 1 (3 lb) uncured ham roast
- 1 cup chicken broth or stock
- 1⁄4 cup balsamic vinegar
- 3 cloves garlic, minced
- 2 bay leaves
- 1 tbsp fresh thyme (or 1 tsp dried thyme)
- 1 tbsp fresh rosemary (or 1 tsp dried rosemary)
Instructions:
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Rinse ham roast and pat dry. Place in slow cooker.
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In a small bowl, stir together broth, vinegar, garlic, bay leaves, thyme and rosemary. Pour over ham.
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Cook on low for 7-8 hours, until ham is very tender.
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Remove bay leaves. Slice ham and serve topped with pan juices.
This simple ham is delicious paired with roasted potatoes and steamed greens. Leftovers make great sandwiches or additions to soup!
Tips for Incorporating Ham into an AIP Diet
Here are some pointers to help you successfully add AIP-compliant ham into your routine:
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Stick to a high quality uncured ham and read labels carefully. Avoid any ham with preservatives, sugar, or seed-based spices.
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Make your own AIP ham recipe at home so you control all the ingredients. A roast pork shoulder works great!
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Use AIP-approved spices like garlic, rosemary, thyme, sage, and oregano to add lots of flavor.
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Try making ham soup with lots of veggies or stuffing ham into roasted peppers or sweet potatoes for a hearty meal.
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Add ham to salads and wraps in moderation. Be mindful of portion sizes since ham is high in sodium.
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Round out meals with nutritious sides like sauerkraut, steamed greens, roasted veggies, cauliflower rice or coconut milk mash.
With a few easy swaps and recipe tweaks, you can absolutely enjoy delicious AIP compliant ham as part of your autoimmune diet. This versatile meat makes a great occasional addition to vary your AIP routine.
The Verdict: Yes, Ham Can Be Part of an AIP Diet
While traditional ham recipes don’t comply with the Autoimmune Protocol, with mindful ingredient choices and preparation methods, ham can be adapted to fit into an AIP lifestyle. Look for high quality uncured ham without any additives, sugars or seed spices. Or better yet, make your own AIP ham at home so you control the entire process. Paired with nutritious veggie sides, AIP compliant ham provides a nice occasional protein change to mix up your restricted diet. Hopefully this guide gives you the tips and inspiration you need to continue thriving on your AIP journey.
Boil or Roast the Pork
To make boiled ham:
- Put the cured pork in a big, tall pot. Then, cover it with clean, fresh water.
- Bring to a boil over high heat, then lower the heat to keep a low simmer.
- Cook for 20 to 25 minutes per pound, or until the meat reaches 160°F on the inside.
- Drain very well, then cool for 15 minutes before slicing.
To make roasted ham:
- Heat your oven to 350. Place the pork in a large roasting pan with the fat side facing up.
- Score the fat in a diamond pattern. Optional: Insert whole cloves into the diamond fat sections.
- Put 3 cups of fresh water in the bottom of the roasting pan. Then, use the lid or foil to cover the pan tightly.
- Roast for 20 to 25 minutes per pound, or until the meat reaches 160°F on the inside.
- Remove ham from the oven. (Raise the oven temperature to 450 if you want to glaze the ham.) Brush the ham with more maple syrup, and then put it back in the oven. Keep baking for another 10 to 15 minutes, or until the top is golden brown. ).
- Cool for 15 minutes before slicing.
Prepare the Brined Pork for Cooking
Drain and discard all of the brining liquid. It may be tempting to use the liquid again, but don’t! Rinse the brined pork under running cool water.
If you are roasting the pork in the oven, then pat it dry with paper towels. If you are boiling the ham, you can skip the drying step.
Why the AIP Diet Doesn’t Work for Most Autoimmune Cases
FAQ
What meats are AIP compliant?
Can you eat ham on a Paleo diet?
Can you eat pork on AIP diet?
Is bacon AIP compliant?
What foods can I eat if I have AIP?
Despite being allowed, some protocols further recommend that you moderate your intake of salt, saturated and omega-6 fats, natural sugars, such as honey or maple syrup, as well as coconut-based foods. Depending on the AIP protocol at hand, small amounts of fruit may also be allowed.
What foods are not included in core AIP?
Coconut: Coconut are different from tree nuts, though they sometimes get classified as such. In fact, the coconut palm is not technically a tree, it’s related to grass. Coffee and chocolate: Both of these foods are eliminated in Core AIP. Coffee and chocolate are misleadingly referred to as beans, but they are actually seeds.
Does the AIP diet really work?
Many people who have followed the AIP diet report improvements in how they feel, as well as reductions in common symptoms of autoimmune disorders, such as fatigue and gut or joint pain. Yet, while research on this diet is promising, it’s also limited.
What is a healthy AIP appetizer?
Baked Carrot Fries These simple baked carrot fries would make the perfect healthy AIP appetizer for any holiday table. They’re crispy on the outside, soft on the inside and flavored with simple herbs and salt. 13. Cranberry Sauce with Apples and Ginger