Starting the Autoimmune Protocol (AIP) diet can feel like a breakthrough. Many people notice improvements in digestion, energy, inflammation, and even mood within the first few weeks. But for some, the progress stalls. You may find yourself following the plan faithfully, yet symptoms remain or improvements plateau. This can feel discouraging, but it’s actually a normal part of the healing journey.
If you’ve hit a plateau on AIP, don’t lose hope. Here are strategies to help you move forward.
1. Reassess the Basics
Before looking for complex solutions, double-check the fundamentals.
Strict compliance: Have any non-AIP foods slipped in? Even small exposures to nightshades, dairy, or gluten can trigger symptoms. Here are some key things to look for:
- Are you living in a gluten-free home? If not, ensure you use separate cooking utensils, pans, and dishes to prevent exposure to gluten.
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Double-check that your supplements do not contain fillers or non-AIP-compliant ingredients. The same goes for shampoo, conditioner, and skin care products (including lipstick).
Food quality: Focus on nutrient density, opting for organ meats, seafood, fresh vegetables, and high-quality fats.
Hydration and sleep: Healing requires consistent rest and proper hydration. These basics often determine whether the body makes progress or stalls.
2. Track Your Food and Symptoms
Keeping a journal can uncover hidden patterns. You may find that certain foods, although AIP-compliant, still trigger symptoms for you (e.g., coconut, cassava, or excessive fructose). Recording meals, sleep, stress levels, and symptoms can feel like a lot of work, but it is one of the most effective and efficient ways to spot trends.
3. Address Stress and Lifestyle Factors
Diet is only one piece of the AIP puzzle. Chronic stress, poor sleep, and a lack of physical activity all contribute to inflammation and hindered healing.
Sleep: Aim for 7–9 hours of quality sleep.
Stress management: Try meditation, breathwork, or journaling.
Movement: Gentle exercise, such as walking, yoga, or stretching, supports healing without adding stress to the body.
Connection: Connecting with loved ones, pets, and nature has been shown to reduce inflammation and promote mitochondrial repair significantly.
4. Consider Gut Health Support
The gut plays a central role in autoimmune conditions. If your gut hasn’t fully healed, progress may slow. Possible next steps:
Work with a practitioner to test for gut infections, dysbiosis, or nutrient deficiencies.
Support digestion with practices such as mindful eating, thorough chewing, and the use of digestive enzymes (if recommended).
5. Reevaluate the Elimination and Reintroduction Phases
Sometimes progress stalls because the elimination phase has gone on too long. If your symptoms have stabilized but not fully resolved, it may be time to reintroduce nutrient-dense foods cautiously.
Start slowly: Introduce one food at a time, in small amounts.
Observe: Track symptoms over 3–7 days before trying another food.
This process can help you identify lingering triggers and expand your diet for better nutrition.
6. Seek Professional Guidance
If you’ve tried these steps and still feel stuck, working with a Nutritional Therapy Practitioner or AIP Certified Coach can provide deeper insight. Visit https://directory.aipcertified.com/ to find a professional who fits your needs and can help uncover hidden issues such as thyroid imbalances, hormone shifts, or micronutrient deficiencies.
Final Thoughts
Plateaus can be frustrating, but they’re not the end of your healing journey. They are signals your body is asking for either a new adjustment or for you to be patient as it navigates change. By reassessing your diet, lifestyle, and gut health, you can often find the missing piece and move forward again. Healing isn’t always linear, but with patience, persistence, and the proper support, progress is always possible.