What to Expect in the First Week of an AIP Diet?

October 7, 2025 •

4 min read

Approximately 50 million Americans suffer from an autoimmune disease, prompting many to seek dietary interventions like the Autoimmune Protocol (AIP). Understanding what to expect in the first week of an AIP diet is crucial, as this is the most challenging transition period marked by significant dietary changes and potential withdrawal symptoms.

Quick Summary

The first week of an AIP diet, the elimination phase, involves removing common inflammatory foods. This period is often marked by initial challenges such as withdrawal symptoms, mood shifts, and digestive changes, balanced by potential early benefits like reduced bloating and increased clarity. Careful preparation, meal planning, and focusing on nutrient-dense foods are keys to managing this transition successfully.

Key Points

Prepare for Withdrawal: Expect temporary fatigue, headaches, cravings, and digestive upset as your body adjusts to eliminating inflammatory foods and substances like caffeine and sugar.
Prioritize Meal Prep: Extensive meal planning, shopping, and batch cooking are essential for managing hunger and avoiding unintentional slip-ups during the challenging first week.
Embrace Nutrient-Dense Foods: Focus on consuming a wide variety of allowed foods, including quality proteins, a rainbow of vegetables, healthy fats, bone broth, and fermented foods, to support gut healing.
Expect Some Early Benefits: Alongside potential withdrawal, many individuals experience positive changes within the first week, such as reduced bloating, improved sleep, and enhanced energy after the initial detox.
Track Your Progress: Keep a food and symptom journal from day one to monitor your body's reactions and gather data for the upcoming reintroduction phase.
Listen to Your Body: Address symptoms like low blood sugar by eating frequently and ensure you get adequate rest to support healing and reduce stress.

The AIP Elimination Phase: A Radical Dietary Shift

The Autoimmune Protocol (AIP) is an elimination diet designed to help manage autoimmune conditions by healing the gut and reducing inflammation. The first week is the start of the elimination phase, which requires removing a comprehensive list of foods known to trigger an inflammatory response. This sudden and dramatic change can be a significant shock to the system, especially for those accustomed to a Standard American Diet (SAD). Successfully navigating this initial period relies heavily on preparation and a clear understanding of what lies ahead.

Foods to Eliminate and Embrace

During the first week, and throughout the elimination phase, many common foods must be removed from your diet. These typically include grains, dairy, legumes, eggs, nuts, seeds, nightshade vegetables, refined sugars, and processed additives. While this list may seem daunting, a wide array of nutrient-dense, whole foods are still permitted and encouraged.

Foods to focus on include:

Quality Animal Proteins: Grass-fed meats, wild-caught fish, and organ meats like liver are rich in essential nutrients.
Plenty of Vegetables: A wide variety of colorful vegetables (excluding nightshades) should form the bulk of your diet, including leafy greens, cruciferous vegetables, and root vegetables.
Healthy Fats: Olive oil, avocado oil, and coconut oil provide healthy fats.
Fermented Foods: Non-dairy options like sauerkraut and kimchi support gut health.
Bone Broth: Rich in collagen and other compounds that help repair the gut lining.
Fruits: Enjoy fresh fruits in moderation for antioxidants and flavor.

The “Healing Crisis” and Withdrawal Symptoms

For many, the first week of AIP can feel worse before it gets better. This phenomenon, sometimes called a "healing crisis" or withdrawal, is a normal part of the adjustment period. Your body is detoxing from years of inflammatory foods, sugar, and caffeine, leading to several temporary, but intense, side effects.

Fatigue and Brain Fog: Eliminating processed carbohydrates and sugar can cause blood sugar levels to stabilize, and for many, this results in significant fatigue. Opioid-like compounds in gluten and dairy can also cause withdrawal symptoms like lethargy and agitation.
Headaches: Caffeine withdrawal is a very common trigger for headaches, especially if you were a regular coffee drinker. Cutting out sugar can also cause withdrawal headaches.
Digestive Changes: Introducing a sudden increase in vegetable fiber might overwhelm an unprepared gut, leading to temporary bloating, gas, or changes in bowel movements.
Cravings and Mood Swings: The body and mind may crave the comfort foods that have been eliminated, leading to irritability, frustration, and intense food cravings.

These symptoms typically peak within the first few days and begin to subside toward the end of the week, though individual experiences vary.

The Potential for Early Benefits

While the challenges are real, many people also experience encouraging benefits in the first week that help motivate them to continue.

Reduced Bloating: The immediate elimination of common irritants like gluten and dairy can quickly reduce bloating and other digestive discomfort.
Increased Energy and Mental Clarity: After the initial withdrawal period subsides, many report a significant boost in energy levels and reduced brain fog, a testament to reduced systemic inflammation.
Improved Sleep: Stabilized blood sugar levels and the absence of stimulating substances like caffeine can lead to more restful and consistent sleep patterns.

Comparison: Standard Diet vs. AIP Elimination


Feature	Standard Western Diet	AIP Elimination Phase	Key Differences
Grains	A dietary staple (wheat, rice, oats).	Completely eliminated.	All grains removed to reduce inflammatory proteins like gluten.
Dairy	Common source of calcium (milk, cheese, yogurt).	Completely eliminated.	A major source of inflammatory triggers for many people.
Vegetables	Often a side dish, sometimes limited variety.	Emphasized, broad variety (excluding nightshades).	Focuses on nutrient-dense, non-nightshade vegetables to heal the gut.
Protein	Processed, grain-fed meats are common.	High-quality, grass-fed meats, wild fish, and organ meats.	Prioritizes anti-inflammatory protein sources over processed ones.
Sugar	Abundant in processed foods and drinks.	Completely eliminated, except from fruit.	Removes a significant driver of inflammation.
Snacks	Pre-packaged, processed foods.	Whole food options like avocados, fruit, and compliant jerky.	Shifts focus from processed convenience to nutrient density.

Setting Yourself Up for a Successful First Week

Preparation is the most critical factor for success. Starting the AIP diet without a plan is a recipe for frustration and failure.

Plan and Shop: Before starting, create a meal plan for the first week and make a detailed shopping list. Clear your pantry of all non-compliant items to remove temptation.
Batch Cook: Prepare large batches of staple foods like roasted vegetables, cooked meats, and bone broth to make meal assembly simple during busy days.
Stock Up on Snacks: Have plenty of easy, compliant snacks on hand, such as berries, avocado, and AIP-friendly beef jerky, to prevent low blood sugar and cravings.
Prioritize Sleep: Adequate rest is essential for healing and can help mitigate the effects of detox and fatigue.
Stay Hydrated: Drinking plenty of water and herbal tea can help flush toxins and combat headaches.
Keep a Food Journal: Tracking your meals and symptoms helps you understand how your body is reacting and provides valuable data for the reintroduction phase later.
Seek Support: Connecting with AIP communities online or working with a healthcare professional can provide guidance and motivation.

Conclusion: The First Step on a Healing Journey

Beginning an AIP diet is a significant and commendable undertaking, and the first week will be the most demanding period of transition. The intensity of withdrawal symptoms can be discouraging, but they are a temporary sign that your body is beginning to heal. By focusing on nutrient-dense foods, preparing meals in advance, and prioritizing rest, you can successfully navigate this initial phase. The discomfort you experience in the first week is an investment in your long-term health, paving the way for reduced inflammation, improved energy, and a clearer understanding of your body's specific needs. Weathering this initial storm sets the foundation for a more sustainable and personalized approach to managing autoimmune symptoms.

Frequently Asked Questions

Yes, it is very common to experience a 'healing crisis' during the first week. Withdrawal symptoms from sugar, caffeine, gluten, and dairy can cause headaches, fatigue, and irritability as your body adjusts to the new dietary pattern.

Breakfast on AIP can include compliant options like vegetable and meat hashes made with sweet potatoes, leftover cooked meat with avocado, or a simple fruit salad. Avoid traditional breakfast items like eggs, toast, and oatmeal.

To manage cravings, ensure you are eating enough nutrient-dense foods at each meal to feel full. Have plenty of compliant snacks, like fruit, compliant jerky, and avocados, on hand. The intensity of cravings often decreases as your body adjusts.

Nightshade vegetables to avoid include tomatoes, potatoes (white), eggplants, peppers (all varieties, including bell peppers and chili peppers), and nightshade-based spices like paprika.

No, coffee is not allowed during the AIP elimination phase. Caffeine can disrupt sleep and blood sugar regulation, which the diet aims to stabilize. Herbal teas are a compliant alternative.

You can get plenty of fiber from the large quantities of fruits and non-nightshade vegetables included in the AIP diet. Root vegetables, leafy greens, and cruciferous vegetables are all excellent fiber sources.

If you have a slip-up, don't be discouraged. The goal is progress, not perfection. Simply get back on track with the protocol at your next meal. Consistency is more important than an isolated mistake.

For most people, the most challenging part of the transition, including intense withdrawal symptoms, lasts for about the first week. The full elimination phase typically continues for 30 to 90 days, or until a significant improvement in symptoms is noticed.