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PMS-Relieving AIP Thai Chicken Wings - Gluten-free, Dairy-free, Nightshade-free

These low-fuss Asian flavor inspired chicken wings are autoimmune paleo (AIP) compliant and use a botanical agent proven to relieve pain in premenstrual syndrome (PMS). They likewise incorporate a gluten-free soy sauce alternative known as coconut aminos, produced from the raw, vitamin- and mineral-rich sap exuded from coconut blossoms.

The staple anti-inflammatory spice used in this recipe is ginger, which is an empirically validated natural alternative to non-steroidal anti-inflammatory drugs (NSAIDs) such as Aspirin, Motrin, Advil, and Naproxen. Not only do NSAIDs significantly increase risk of stroke, heart attack, and cardiovascular mortality, but they also perpetuate mucosal damage and leaky gut, the precursor to autoimmune disease, and lead to derangements in the commensal flora of the microbiome (Trelle et al., 2011; Marlicz et al., 2014).

For instance, ginger rhizome powder administered as 250 mg capsules four times a day has been demonstrated in studies to have equivalent efficacy to 250 mg mefenamic acid or 400 mg ibuprofen in attenuating menstrual pain (Ozgoli et al., 2009). Systemic reviews of randomized controlled trials, one of the highest quality forms of evidence, have elucidated that ginger powder given during the first three to four days of the menstrual cycle alleviates dysmenorrhea (Daily et al., 2015).

Two of the active constituents in ginger, gingerol and zingerone, suppress synthesis of pro-inflammatory cell signaling molecules known as prostaglandins and leukotrienes, and likewise inhibit activation of nuclear factor kappa beta (NFkB), a master transcription factor that leads to the production of downstream inflammatory mediators (Lantz et al., 2007; Hsiang et al., 2013; Thomson et al., 2002). In addition to using ginger teas, tinctures, and nutraceuticals, the anti-inflammatory recipe below can be used as an adjunctive therapy in your food-as-medicine arsenal against menstrual cramps.


Daily, J.W. et al. (2015). Efficacy of Ginger for Alleviating the Symptoms of Primary Dysmenorrhea: A Systematic Review and Meta-analysis of Randomized Clinical Trials. Pain Medicine, 16(12), 2243-2255. doi: 10.1111/pme.12853.

Hsiang, C.Y. et al. (2013). Ginger extract and zingerone ameliorated trinitrobenzene sulphonic acid-induced colitis in mice via modulation of nuclear factor-κB activity and interleukin-1β signaling pathway. Food Chemistry, 136, 170–177. doi: 10.1016/j.foodchem.2012.07.124.

Lantz, R.C. et al. (2007). The effect of extracts from ginger rhizome on inflammatory mediator production. Phytomedicine, 14, 123–128. doi: 10.1016/j.phymed.2006.03.003.

Marlicz et al. (2014). Nonsteroidal anti-inflammatory drugs, proton pump inhibitors, and gastrointestinal injury: contrasting interactions in the stomach and small intestine. Mayo Clinic Proceedings, 89(12), 1699-1709.

Ozgoli, G., Goli, M., & Moattar, F. (2009). Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea. Journal of Alternative and Complementary Medicine, 15(2), 129-132. doi: 10.1089/acm.2008.0311.

Thomson, M. et al. (2002). The use of ginger (Zingiber officinale Rosc.) as a potential anti-inflammatory and antithrombotic agent. Prostaglandins Leukotrienes and Essential Fatty Acids, 67, 475–478. doi: 10.1054/plef.2002.0441.

Trelle et al. (2011). Cardiovascular safety of non-steroidal anti-inflammatory drugs: network meta-analysis. British Medical Journal, 342, c7086.


- 1/4-1/2 cup coconut aminos

- juice of 1-2 limes

- 1-2 tablespoons grated fresh ginger

- 1-2 tablespoons raw organic honey

- 1-2 tablespoons olive oil

- sea salt to taste

- cracked black pepper to taste (omit for AIP)

- garlic powder to taste

- onion powder to taste

- dried parsley to taste

- lime juice to taste

- 2 packages of chicken wings


- Make sauce by stirring together all the ingredients except for chicken, and evenly distribute over raw chicken wings in a glass baking dish.

- Marinate covered in refrigerator for at least one hour up to overnight.

- Bake covered at 375 degrees Fahrenheit for 30-45 minutes.

- Take the lid off to brown until done for 15 minutes or until done. Time will vary depending on quantity and weight of chicken.

- Serve with squeeze of fresh lime juice.

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