Starting a new way of eating can be intimidating, especially when it comes to the AIP diet (Autoimmune Protocol). If you’re planning to begin this healing journey, there are some key things to know before starting the AIP diet that will make your transition smoother and more successful.
The AIP diet is known for its strict guidelines, especially in the early phases, but knowing what to expect can help reduce stress and improve your results. In this article, we’ll break down the top six things you should be aware of before diving in, based on real-life experiences and health insights.
What Is the AIP Diet?
The Autoimmune Protocol (AIP) is an elimination diet designed to reduce inflammation, improve gut health, and manage autoimmune conditions. It removes foods that may trigger the immune system and focuses on nutrient-dense whole foods that support healing.
But before you jump in, there are a few surprises you should prepare for. Understanding these in advance can make the difference between success and burnout.
1. You Might Feel Worse Before You Feel Better
Detox Symptoms Are Normal in the First Week
One of the most common things to know before starting the AIP diet is that the first week can be rough. Even if you’re coming from a clean diet like paleo or gluten-free, your body is undergoing major changes.
You might experience:
-
Fatigue and exhaustion
-
Headaches or brain fog
-
Digestive changes like gas, bloating, diarrhea, or constipation
-
Skin rashes
-
Mood swings or mild depression
-
Increased hunger or complete loss of appetite
-
A temporary worsening of autoimmune symptoms
This is usually a sign that your body is detoxing and adjusting to new foods. The gut microbiome is shifting, and that transition can come with some discomfort.
Tip: Allow your body to rest. Sleep more during the first week if you need to.
2. It’s Easy to Go Too Low-Carb
Balance Is Key for Energy
Another crucial thing to know before starting the AIP diet is how easy it is to unintentionally go too low in carbohydrates. While low-carb diets are popular, combining that with AIP can be too harsh for many, especially if you’re not used to it.
Signs that you might be too low-carb include:
-
Extreme fatigue
-
Moodiness
-
Trouble sleeping
-
Brain fog
Instead of cutting carbs too drastically, add AIP-approved starchy vegetables such as:
| Food | Benefit |
|---|---|
| Sweet potatoes | High in fiber and energy-sustaining carbs |
| Squash | Easy to digest and soothing to the gut |
| Plantains | Great for energy and digestion |
| Fresh fruit | Provides natural sugars for energy |
Avoid dried fruit or excess sugars if you’re sensitive to blood sugar crashes.
3. Low Stomach Acid Is Common
Digestive Struggles Might Be a Sign
Low stomach acid is extremely common in people with autoimmune conditions, especially those transitioning from a Standard American Diet. While it may sound counterintuitive, many people who think they have high stomach acid actually have the opposite.
Symptoms of low stomach acid include:
-
Feeling full after small meals
-
Gas and bloating
-
Nausea
-
Acid reflux
-
Burping after meals
-
Constipation or sluggish digestion
-
Tiredness after eating
If these symptoms show up in week two or later, low stomach acid could be a factor. Eating more protein and fiber-rich vegetables on AIP can be difficult to digest without enough stomach acid.
Tip: Pay attention to your digestion and consider natural remedies if these symptoms persist after the first couple of weeks.
4. Social Isolation Can Be Real
Food-Centered Gatherings May Feel Challenging
One overlooked thing to know before starting the AIP diet is how it might impact your social life. If most of your events revolve around food, it can be isolating when you suddenly can’t eat what others are eating.
Here are ways to stay connected:
-
Plan social activities that don’t involve food
-
Bring your own AIP-friendly dishes to gatherings
-
Communicate your goals to friends and family for support
-
Focus on the long-term benefit: feeling better so you can be more present socially
Remember, this phase is temporary. Healing your body now will allow you to be more engaged and energetic in the future.
5. Don’t Let Fear of Non-Compliant Foods Take Over
Perfection Isn’t Required to Heal
In the early stages of the AIP diet, it’s easy to obsess over every ingredient. You might even dream about accidentally eating a non-AIP food — that’s how much it’s on your mind!
But here’s the thing: stress is just as harmful as non-compliant foods. One small mistake doesn’t ruin everything. If you accidentally eat something not allowed, treat it as a learning experience.
-
Did you feel fine afterward? Maybe that food isn’t a trigger for you.
-
Did you feel worse? Now you know what to avoid.
Give yourself grace. The AIP diet is not about perfection — it’s about learning what works for your body.
6. Preparation Is the Secret to Success
Prep Ahead to Avoid Panic
Preparation is one of the most powerful things to know before starting the AIP diet. You won’t always have access to AIP-compliant food while out and about, so being ready is essential.
Prep tips:
-
Batch cook meals and freeze them
-
Make homemade sauces and keep them in the fridge
-
Pack snacks in your bag, car, or desk
-
Know where to find emergency snacks (e.g., at grocery stores or gas stations)
Having food on hand prevents you from making decisions you might regret when hunger strikes. Always keep a snack with you — because when we’re starving, we tend to grab what’s convenient, not what’s healing.
Final Thoughts
If you’re considering the Autoimmune Protocol, understanding these things to know before starting the AIP diet will help you enter the process with realistic expectations and greater confidence.
Remember:
-
The beginning might be hard, but it gets better
-
Don’t starve your body of carbs
-
Watch for signs of low stomach acid
-
Stay social in new, creative ways
-
Don’t stress over every bite
-
Be prepared, always
Every step you take is one closer to healing and feeling better. You’re doing this for your health — and that’s always worth it.
FAQs About Starting the AIP Diet
Q: Can I do keto and AIP together from the beginning?
A: It’s not recommended to start both at the same time. Combining them can be too hard on the body. Start with AIP alone and consider keto later if needed.
Q: How long do detox symptoms last on AIP?
A: Usually, symptoms like fatigue, headaches, and digestive issues last about one to two weeks. If they continue longer, reassess your food intake or consult a practitioner.
Q: What carbs are allowed on AIP?
A: AIP-friendly carbs include sweet potatoes, squash, plantains, and fruits. Avoid refined sugars and dried fruit in excess.
Q: What should I do if I accidentally eat a non-AIP food?
A: Don’t panic. Notice how your body reacts and use it as a learning experience. One mistake won’t undo your progress.
Q: Is it normal to feel isolated while on AIP?
A: Yes, especially early on. But with some creativity, you can maintain a social life and stay committed to healing