Protein powders, electrolyte packets and supplement stacks are everywhere right now.
And I understand why. We’re all looking for ways to make nutrition easier, improve energy, stay hydrated and support our bodies—especially when managing chronic illness or autoimmune disease.
But one thing I’ve learned, both through my own autoimmune journey and through my work as a Nutritional Therapy Practitioner, is that “healthy” and “right for your body” are not necessarily the same thing.
A product can be marketed as clean, natural, high-protein or gut-friendly and still contain ingredients that aren’t appropriate for the elimination phase of AIP—or that simply don’t work well for you.
So rather than rejecting every wellness trend, I like to ask: How can we AIPfy it?
And before adding anything new, there’s another question I think is even more important:
What am I actually hoping this product will do for me?
Protein Shakes: It’s Not Just About the Protein
Protein shakes seem like the ultimate shortcut: scoop, blend, drink and go.
But when someone tells me a protein shake sits in their stomach “like a rock,” I don’t only look at the protein powder. I look at digestion.
Protein digestion requires adequate stomach acid and digestive enzymes, including pepsin. And digestion doesn’t simply switch on when food lands in your stomach. Your body begins preparing for a meal before you swallow it—the sight, smell and taste of food, as well as chewing, all participate in that process.
That’s one reason I’m personally not a big fan of gulping down a protein smoothie while running out the door.
Instead, I prefer turning it into a smoothie bowl.
Add fresh fruit, coconut flakes, an AIP-compliant granola or another ingredient that requires you to actually sit down and chew. You still get the convenience of a smoothie, but you’re treating it more like food and giving your digestive system more of the normal sensory signals associated with eating.
And then there’s the protein itself.
During core AIP elimination, whey and casein are out because they’re dairy-derived. Many popular vegan protein powders are made with pea, soy, rice, nuts or seeds, which also don’t fit core elimination.
My preference is to look for simple protein sources such as collagen, gelatin or compatible animal-derived protein powders such as freeze dried organ meat, while carefully checking every other ingredient on the label.
I also like rotating collagen sources—such as bovine, poultry and marine—rather than relying on one source exclusively.
Remember, however, that collagen and gelatin do not replace the complete protein you get from meat, poultry, fish and seafood. Think of them as additions to a nutrient-dense diet, not substitutes for whole-food protein.
If you’re following Modified AIP or have successfully reintroduced legumes, pea protein may be an option. Plant proteins can be more challenging for some people to digest, so this is another place where paying attention to your own digestive capacity matters.
In certain cases, targeted digestive support may also be helpful. Proteolytic enzymes such as papain (from papaya) and bromelain (from pineapple) help break down proteins and may be useful tools for some people. But supplements should be individualized rather than automatically added to every meal.
Get More From Your Protein Shake
If you love your protein shake, you don’t necessarily have to give it up. Try changing how you consume it.
Slow down. Sit down. Smell your food. Taste it. And give yourself something to chew.
You can also use unflavored collagen, gelatin or an AIP-compatible animal protein powder in foods you’re already eating—soups, stews, sauces, vegetable purées, coconut yogurt if tolerated, broths or other meals.
And listen to your body afterward.
If every protein shake leaves you bloated, refluxy, uncomfortable or unusually full, I wouldn't immediately start searching for a “better” protein powder. I would start asking why you’re having difficulty digesting it.
That question can tell us much more.
Electrolytes: Do You Really Need Another Packet?
Electrolytes are another wellness trend that has exploded—and there is good reason to pay attention to minerals.
Sodium, potassium, magnesium and other minerals are essential for fluid balance, nerve signaling, muscle function and countless processes throughout the body. We also lose minerals through sweat, which means our needs can change with exercise, climate, illness and other factors.
But I’m not a big fan of the idea that hydration has to come from a brightly flavored packet.
Personally, I prefer mineralizing water simply.
I often add trace-mineral drops or a small pinch of mineral-rich sea salt to water. I also like rotating the types of natural salt I use rather than relying exclusively on one source.
If you want flavor, infuse your water with real food: lemon, lime, orange, cucumber, berries, mint or other fresh herbs and fruits.
After significant sweating or on a particularly hot day, when both fluid and carbohydrate replacement may be useful, a squeeze of fresh orange juice or a little maple syrup can be a simple AIP-friendly addition.
The important distinction is that more electrolytes aren't automatically better. Mineral needs vary, and people with kidney disease, cardiovascular conditions, blood-pressure concerns or medications that alter fluid or electrolyte balance should discuss regular electrolyte supplementation with their healthcare provider.
And if you do purchase packaged electrolytes, flip the package over.
Look beyond the word electrolytes and read everything underneath it. Sweeteners, stevia, monk fruit, colors, gums, preservatives and flavoring blends can turn what appears to be a simple mineral supplement into something that doesn't fit your current AIP phase.
Let Food Remain the Foundation
Protein powders, electrolytes, digestive enzymes and supplements can all have a place.
I use some of these tools myself, and I recommend them when I believe they make sense.
But I never want the tools to replace the foundation.
AIP is incredibly powerful because it brings us back to real, nutrient-dense food while giving us an opportunity to pay attention to how our individual bodies respond.
Before buying another powder, packet or capsule, ask yourself whether there is a food-first way to accomplish the same goal.
Need protein? Start with high-quality meat, poultry, seafood and collagen-rich foods.
Need minerals? Think about mineral-rich whole foods, broths, seafood, quality salts and thoughtfully mineralized hydration.
Need digestive support? Start with how you eat, from mindset to chewing and to your environment.
And when supplementation truly makes sense, choose it intentionally, as a tool or for a season.
Because above all, resilience comes from our ability to understand our body well enough to know which tools actually deserve a place in our routine and when.
Brands we recommend:
https://www.traceminerals.com/
Frequently Asked Questions
What protein powders are compatible with the AIP diet?
Collagen, gelatin and some grass-fed beef protein powders may be compatible with the elimination phase of AIP, provided the product does not contain noncompliant sweeteners, gums, flavors or additives. Whey and casein come from dairy, while pea, soy, rice and seed-based proteins may not fit strict AIP. Always review the complete ingredient list and remember that collagen is not a complete replacement for protein from nutrient-dense foods.
Do people following AIP need to drink electrolytes every day?
Most people do not need an electrolyte supplement in every glass of water. Electrolytes may be helpful after heavy sweating, prolonged exercise, vomiting or diarrhea, or when recommended by a healthcare professional. AIP followers should check products for added sugars, stevia, monk fruit, artificial sweeteners, colors and other ingredients that may not fit their current phase. People with kidney, heart or blood-pressure conditions should consult a healthcare professional before regularly using electrolyte supplements.