If you’ve started the Autoimmune Protocol (AIP) and aren’t seeing the results you hoped for, you’re not alone. AIP is one of the most powerful frameworks for reducing inflammation and supporting autoimmune healing, but it’s also one of the most misunderstood.
After years of working with autoimmune clients and walking this path myself, I’ve seen the same few pitfalls repeatedly emerge. The good news? Once you know what they are, they’re easy to fix, and the rewards can be life-changing.
Let’s break down the five most common AIP mistakes and what to do instead 👇
1. Treating AIP Like a Short-Term Diet
The mistake: Many people see AIP as a 30-day reset or a temporary cleanse. But the goal of AIP isn’t restriction, it’s discovery. When you rush the process, you miss the opportunity to identify your food triggers and truly heal your gut.
The fix: Think of AIP as a journey, not a sprint. Give your body time to reduce inflammation before reintroducing foods, typically at least 8–12 weeks of the elimination phase. Journaling symptoms, energy, and digestion can help track progress and prepare for the reintroduction phase with clarity.
2. Not Eating Enough (Especially Carbs & Fats)
The mistake: In an effort to “stay compliant,” people often undereat, especially starchy carbs and healthy fats. This can worsen fatigue, hormone imbalance, and blood sugar instability, leaving you feeling worse, not better.
The fix: Prioritize nutrient density and variety. Include root vegetables like sweet potatoes, plantains, and taro for carbs, and generous portions of olive oil, avocado, coconut, and animal fats for energy and hormone support. Remember, restriction isn’t the goal; nourishment is.
💡 Urban AIP Tip: All of our meals are designed to hit this balance — enough quality fats and carbs to fuel healing, not depletion.
3. Ignoring Lifestyle Factors
The mistake: Focusing only on food. AIP isn’t just about what’s on your plate; it’s about creating an environment for healing. Chronic stress, poor sleep, and overexercising can trigger inflammation even if your diet is perfect.
The fix: Protect your nervous system. Prioritize 8–9 hours of sleep, gentle movement, and real stress management (not just Netflix). Practice daily self-care rituals, such as breathing exercises, journaling, or walking outdoors, all of which can help regulate immune activity and reduce inflammation.
4. Overcomplicating the Process
The mistake: Trying to cook every meal from scratch or spending hours meal-prepping. That kind of stress often leads to burnout, skipped meals, or quitting altogether.
The fix: Simplify! Choose 2–3 easy, go-to breakfasts, lunches, and dinners that you enjoy and repeat often. Use frozen veggies, batch-cook proteins, and lean on AIP-friendly meal services (like Urban AIP 😉) to fill in the gaps when life gets busy.
🧡 Healing shouldn’t feel like a second job.
5. Staying in the Elimination Phase Too Long
The mistake: Fear of reintroducing foods keeps many people stuck in elimination mode for months or even years. Long-term restriction can backfire, leading to nutrient gaps, anxiety around food, and a reduced sense of joy.
The fix: Once your symptoms have improved and stabilized, begin the reintroduction phase, one food at a time. A successful AIP journey ends in freedom, not fear. The goal is to create a nourishing, sustainable diet that supports your unique body over the long term.
Final Thoughts:
AIP isn’t about perfection — it’s about progress. Healing is a process of curiosity, patience, and self-compassion. Whether you’re just starting or refining your routine, remember: every meal, every choice, and every small act of self-care matters.
If you ever feel stuck or overwhelmed, know that there’s support waiting for you, from this community and from nourishing, ready-to-eat AIP meals that take the stress off your plate.
💚 Food is medicine, but it should also be a joy.
👉 Explore our ready-to-eat AIP meals: Order This Week’s Menu