Milly Gaines
The Autoimmune Protocol Diet (AIP Diet) is a diet designed to help alleviate symptoms for people suffering from autoimmune diseases. The diet focuses on eliminating foods that cause inflammation and gut irritation, such as nuts, seeds, grains, legumes, dairy, eggs, and processed foods. During the elimination phase, dieters remove these potentially irritating foods and introduce new foods one at a time to identify specific triggers. The AIP diet is similar to the paleo diet but is more restrictive, emphasizing nutrient-rich whole foods such as fresh vegetables, meat, and bone broth. So, is soy sauce allowed on the AIP diet? Soy sauce contains soy, which is a legume, and legumes are restricted on the AIP diet. Therefore, traditional soy sauce is not allowed on the AIP diet. However, some alternative sauces can be used as substitutes, such as coconut aminos, which can mimic the flavor of soy sauce in stir-fry recipes.
| Characteristics | Values |
|---|---|
| Soy Sauce Allowed on AIP Diet | No |
| Reason | Soy is avoided on the Autoimmune Protocol as it is highly inflammatory |
| Alternatives | Coconut Aminos, Fish Sauce, Tamari |
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What You'll Learn
Soy sauce alternatives
Soy sauce is a liquid sauce of Chinese origin, made from Aspergillus oryzae (koji spores) or Aspergillus sojae mould, grains, fermented soybeans, and saltwater. It is a versatile ingredient, used in marinades, sauces, fried rice, and dumplings. However, it is also a common allergen and contains gluten and high levels of sodium, which may be problematic for some people.
If you follow the AIP (Autoimmune Protocol) diet, you may be looking for soy sauce alternatives as soy is an inflammatory ingredient that is avoided on this diet. Here are some alternatives that you can use instead:
Coconut Aminos
Coconut aminos is a popular soy sauce alternative that is soy-free, gluten-free, and vegan. It is made from the sap of coconut trees and seasoned with salt. It has an umami flavor profile similar to soy sauce but is a little sweeter and lower in sodium. It can be used for seasoning dishes, marinades, and stir-fries. Some popular brands include Coconut Secret and Big Tree Farms. However, coconut aminos may be more expensive and less readily available than soy sauce.
Tamari
Tamari is a type of soy sauce that is naturally gluten-free and has a more subtle flavor than regular soy sauce. It is made from soybeans and brewed in a similar way but does not contain wheat. It can be used as a 1:1 replacement for soy sauce and is a good option if you are not dealing with a soy allergy or monitoring your sodium intake. Some brands may contain trace amounts of wheat, so always check the label if you are sensitive or allergic. San-J is a recommended brand.
Miso
Miso is a fermented paste made from soybeans, koji, salt, and grains. It has a very different texture to soy sauce but can be used as a substitute by stirring it into dishes like stir-fries at the end of cooking to add extra flavor.
Liquid Aminos
Liquid aminos, such as Bragg Liquid Aminos, contain soybeans but are not fermented. They offer a sweeter and milder taste profile compared to soy sauce but with more salt. They also contain essential and non-essential amino acids, providing health benefits beyond those of soy sauce. However, they are not soy-free, so they may not be suitable for those with soy allergies.
Worcestershire Sauce
Worcestershire sauce is a British condiment that can be used as a 1:1 substitute for soy sauce. It typically contains a blend of malt vinegar, anchovies, spices, sugar, salt, garlic, onions, tamarind extract, and molasses. It is less salty than soy sauce, so it is best used in dishes that need the flavor but not the saltiness of soy sauce.
Homemade Alternatives
There are also several recipes for making your own soy sauce alternatives at home, allowing you to control the ingredients and modify them as needed. Some recipes include ingredients like beef or vegetable broth, cider vinegar, molasses, fish sauce, garlic, ginger, and bone broth. These alternatives can provide a similar flavor profile to soy sauce while adhering to the restrictions of the AIP diet.
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Soy sauce ingredients
Soy sauce is made using essentially five basic ingredients: soybeans or soybean flakes, wheat or wheat flour, salt, water, and Aspergillus oryzae or Aspergillus sojae, a salt-tolerant yeast, and lactic acid bacteria. The proteins contained in the soybeans and wheat are broken down through enzymatic reactions by koji mould (Aspergillus oryzae) and transformed into roughly 20 different varieties. The carbohydrates contained in wheat are the components that give soy sauce its fine aroma; wheat also adds sweetness to the soy sauce. Wheat is roasted at high temperatures and then crushed by rollers to facilitate fermentation.
Soy sauce is made either by fermentation or by hydrolysis. Traditional fermentation involves adding a culture containing a complex mixture of different microbial species. In acid hydrolysis, hydrochloric acid is used to chemically break down the macromolecules. The production of soy sauce varies in terms of fermentation times, temperatures, and ratios of ingredients. For example, the Chinese type uses more soybeans than wheat, whereas the Japanese type uses equal amounts.
Soy sauce was created in its current form about 2,200 years ago during the Western Han dynasty of ancient China. It replaced a recipe for a condiment made with fermented fish and salt, in which soybeans were included during the fermentation process. By the time of the Han dynasty, this had been replaced with the recipe for soy paste and its by-product soy sauce, with soybeans as the principal ingredient.
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The AIP diet
The reintroduction phase involves slowly reintroducing eliminated foods back into the diet one by one to identify any food sensitivities or intolerances. This phase helps individuals determine which foods trigger symptoms and which can be added back into the diet. The final phase of the AIP diet combines the learnings from the first two phases and creates a long-term maintenance plan. This phase emphasizes personalization and diet flexibility, allowing individuals to make informed choices about the foods they consume.
While the AIP diet has shown promising results in improving the quality of life and reducing symptoms in people with autoimmune diseases, more research is needed to confirm these findings and understand its effectiveness for various autoimmune disorders. It is always recommended to consult with a healthcare professional before starting any new diet or making significant dietary changes.
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The elimination phase
The AIP diet, or Autoimmune Protocol, is an anti-inflammatory elimination diet that focuses on healing inflammatory issues triggered in the digestive system and helping with autoimmune diseases. The AIP diet involves two phases: the elimination phase and the reintroduction phase. The elimination phase involves removing foods and medications believed to cause inflammation, imbalances in gut bacteria, or an adverse immune response. This phase encourages the consumption of fresh, nutrient-dense, whole foods, including:
- High-quality, minimally processed meat and fish
- Fermented vegetables (e.g., carrots, beets, cabbage) and fermented foods
- Bone broth
- Fresh fruit (with some protocols allowing 10-40g of fructose per day)
- Minimally processed vegetable oils
- Natural vinegars
- Sea salt, saturated fats, and coconut-based foods (in moderation according to some protocols)
During the elimination phase, it is also recommended to improve lifestyle factors such as sleep hygiene, physical activity, stress management, and removing household toxins. The goal of this phase is to reduce inflammation, heal the gut, and calm the immune system.
It is important to note that the AIP diet is restrictive, and it is recommended to consult a physician or dietitian before starting. The diet eliminates many common foods, including nuts, seeds, grains, legumes (including soy), dairy, eggs, nightshade vegetables, and processed foods. It also recommends avoiding certain drugs such as tobacco, alcohol, and caffeine.
As soy is considered a legume, it is not allowed during the elimination phase of the AIP diet. However, coconut aminos are often used as a replacement for soy sauce in AIP-friendly recipes, as they can mimic the rich flavor of soy sauce.
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Reintroducing foods
The AIP diet involves two phases: the elimination phase and the reintroduction phase. The elimination phase involves removing foods and medications believed to cause gut inflammation and imbalances in gut bacteria, as well as avoiding lifestyle practices that may trigger symptoms. The reintroduction phase is equally important and involves systematically reintroducing eliminated foods to determine which ones trigger symptoms. This allows individuals to develop a personalised diet that promotes their best health.
The reintroduction phase should be carefully navigated, and it is recommended to wait until there is substantial or total relief from symptoms before reintroducing any foods. It is also important to note that the elimination phase is not meant to be implemented long-term, as it may lead to negative effects on both mind and body. The ideal duration of the elimination phase can range from one to three months, and individuals may need to seek additional support from healthcare providers if they do not experience improvements within this time frame.
During the reintroduction phase, foods are introduced one at a time, with a grace period of at least five days between new foods. This allows enough time to notice any symptom reappearances and determine food tolerances. It is recommended to start with the foods that are missed the most and introduce them in small amounts. If there are no reactions, a normal portion of the food can be consumed, and reactions should continue to be monitored for three to seven days. It is important to be aware that food tolerance can change over time, and it is beneficial to keep a food and symptom journal to track any corresponding symptoms.
While reintroducing foods, it is common to experience a range of symptoms, such as the reappearance of autoimmune symptoms, food sensitivities, or a decline in health. It is important to respect the process and understand that healing is a journey. Some individuals may benefit from seeking support from AIP Certified Coaches or practitioners who can help with troubleshooting and expanding the diet.
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Frequently asked questions
No, soy sauce is not allowed on the AIP diet. Soy is a legume, which is one of the food groups that are eliminated during the elimination phase of the diet.
The AIP diet, or Autoimmune Protocol, is a diet designed to offer relief to people suffering from autoimmune diseases. It involves removing foods that can trigger inflammatory issues in the digestive system and focuses on healing the gut and improving overall gut health.
The AIP diet eliminates nuts, seeds, grains, legumes, dairy, eggs, food additives, nightshade family vegetables, and processed foods such as processed vegetable oils and sugars. It also involves removing certain drugs such as tobacco, alcohol, and caffeine.
The AIP diet emphasizes the consumption of whole foods such as fresh fruit, vegetables, minimally processed animal products, fermented probiotic-rich foods, non-seed derived spices, and natural vinegar. Some AIP protocols allow natural sugars such as honey and maple syrup, sea salt, and saturated fats, but recommend moderate consumption.
