Is Ham AIP Compliant? A Detailed Guide to Enjoying Ham on the Autoimmune Protocol

For those following the Autoimmune Protocol (AIP), ham can seem like a gray area While most cured and processed meats are off-limits on AIP, ham tends to fall into a bit of a loophole. This is because ham can be cured and processed in some instances, but not always.

So is ham AIP compliant or not? The answer is…it depends! Read on for a complete guide to figuring out if ham fits into your AIP meal plan or not.

What is AIP and What Foods Are Allowed?

The Autoimmune Protocol, commonly referred to as AIP is a restrictive diet focused on reducing inflammation and healing the gut. It is most commonly used by those suffering from autoimmune diseases but can benefit anyone.

The basic premise of AIP is to remove inflammatory foods from the diet, while emphasizing nutrient-dense whole foods. Common inflammatory foods eliminated on AIP include:

• Grains
• Legumes
• Eggs
• Nuts and seeds
• Nightshades
• Dairy
• Refined sugars
• Processed foods
• Certain oils

Additionally, AIP avoids cured, smoked, and processed meats due to their potential to irritate the gut.

Foods emphasized on AIP include:

• Vegetables (especially leafy greens)
• Fruits
• Healthy fats like avocado and olive oil
• Grass-fed meat
• Wild caught seafood
• Bone broth
• Fermented foods

As you can see, the focus is on simple, whole, unprocessed foods that are nutritious without being irritating.

Is Ham AIP Compliant? How to Tell if Your Ham Fits AIP Guidelines

So when it comes to ham, how do you know if it fits into the AIP diet or not? Here are a few tips:

Check the ingredients: Read the ingredient list on your ham to see if it contains any off-limit items like sugar, preservatives, or certain flavorings. The fewer ingredients, the better. Ideally, you want ham with just one ingredient: pork.

Look for uncured varieties: Many hams are cured with ingredients AIP avoids, like celery powder or celery juice which contain small amounts of gluten. Seek out uncured, no nitrate/nitrite added varieties. These are essentially just salted pork.

Opt for no-sugar added: Even if uncured, many hams still have added sugars for flavor. Make sure to get a no-sugar added variety.

Avoid smoking, aging, and other processing: Traditional deli hams and country hams are aged and smoked, sometimes for months or years. This level of processing is discouraged on AIP. Go for fresh ham if possible.

Know your source: Pasture-raised, organic pork from reputable sources will always be best. The way the pig was raised affects the nutritional quality of the meat.

Check the cooking method: Bake or slow cook your ham instead of frying in inflammatory oils. Slow cooked ham retains more nutrients too.

Stick to a whole cut: Sliced hams, ham steaks, and spiral cut hams have more exposed surface area, allowing the meat to absorb more water and salt during processing. A whole cut exposes less meat to processing.

AIP-Compliant Ham Brands

Wondering what brands of ham may work for AIP? Here are a few good options:

• Applegate Organics No Sugar Uncured Ham – Cured with celery juice but no added sugar. From humanely raised pigs.

• Pederson’s Natural Farms No Sugar Uncured Ham – Uncured, no sugar added ham. Pasture-raised pork.

• Pete & Gerry’s Organic Uncured Ham – Minimally processed, no nitrates/nitrites. Humanely raised heirloom breed pigs.

• Naked Bacon – Sugar free, uncured ham steak. 100% pasture-raised pork.

• Wellshire Farms Sugar Free Uncured Bone-In Ham – No sugar, minimally processed from pasture-raised pigs.

Always double check the ingredients and cooking method, but these brands are a good starting point for AIP-friendly ham options.

Sample AIP Slow Cooker Ham Recipe

Once you’ve sourced a high-quality AIP-approved ham, slow cooking it is an easy, hands-off way to prepare it. The slow cooking method tenderizes the meat while retaining moisture.

Here is an example AIP compliant slow cooker ham recipe:

Ingredients:

• 4-6 lb uncured ham roast
• 1⁄4 cup coconut aminos
• 1⁄2 cup carrot juice
• 2 tsp thyme
• 4 tbsp avocado oil
• 1 tsp lemon zest
• 1 tbsp apple cider vinegar

Instructions:

1. Place ham in slow cooker.
2. In a small bowl, whisk together remaining ingredients.
3. Pour mixture over the ham.
4. Cook on low for 4-6 hours until ham is heated through and tender.
5. Slice and serve!

The acidic ingredients like lemon zest and apple cider vinegar help tenderize the meat. Feel free to play around with different AIP-approved seasonings too.

Other Ways to Enjoy AIP-Compliant Ham

Beyond just slow cooking an uncured ham roast, here are other ideas for enjoying ham on AIP:

• Dice up ham for omelets, frittatas, or breakfast hash.
• Add ham slices to salads or lettuce wrap sandwiches.
• Mix diced ham into vegetable soup or stir fries.
• Wrap asparagus or other veggies in ham slices and roast.
• Fry ham slices in avocado oil for a quick protein side.
• Mash cauliflower and ham together for a twist on ham and potatoes.

With an uncured variety from a trusted source, ham can be a tasty and AIP-compliant switch from plain chicken or beef. Just be sure to check the ingredients and choose no sugar added, uncured ham whenever possible. This will help you enjoy ham while sticking to your Autoimmune Protocol.

Common Questions about Ham on AIP

If you’re new to AIP, you likely have lots of questions around which foods are allowed and which aren’t. Here are some common questions related to ham on the Autoimmune Protocol:

Is deli ham AIP approved?

Most traditional deli hams are not AIP compliant due to containing added sugar, preservatives, and excessive processing like smoking and curing. However, some delis may carry sugar-free, uncured variety that could work. Still, minimize processed deli meats.

Can I have a honey baked ham on AIP?

Honey baked hams are loaded with sugar and honey, which are not allowed on AIP. Stick to uncured hams roasted or slow cooked without sweet glazes or sauces.

What about spiral cut hams?

The spiral cutting process exposes more surface area of the ham to absorbing water, salt, and other flavorings. For this reason, choose a non-spiral cut boneless ham if possible. However, if spiral cut is your only option, an uncured variety still may work.

Are black forest hams AIP approved?

Black forest ham is traditionally cured with nitrates/nitrites and aged for weeks. This level of processing makes it off-limits for AIP. Always check ingredients and choose uncured, no sugar added fresh ham if you can find it.

Enjoying Ham While Sticking to AIP Guidelines

Incorporating ham into your Autoimmune Protocol meal plan may take a little extra sleuthing to find an approved variety. But with an uncured, no sugar added fresh ham from a trusted source, it can be a nice way to mix up your AIP protein options.

Slow cooking a whole ham roast or dicing ham into recipes allows you to enjoy the smoky pork flavor while still sticking to the AIP guidelines. Just be sure to double check the ingredients and cooking method.

While it takes some extra effort, finding AIP-compliant ham opens up more possibilities for tasty recipes to nourish your body and please your palate as you follow the Autoimmune Protocol lifestyle. With the right ham choice, you can craft fulfilling AIP meals the whole family will love.