3 Day Autoimmune Protocol (AIP) Low Histamine Meal Plan with Shopping List

If you suffer from autoimmune disease, you may be familiar with the Autoimmune Protocol (AIP) diet. However, you may not be familiar with histamine intolerance. Combining AIP with a low histamine approach may help alleviate some symptoms of autoimmune disease and sensitivity to histamine. In this article, we will cover what the AIP diet is, histamine intolerance, and how combining both can benefit your health. We will also provide you with a 3-day meal plan, shopping list, and tips and tricks to make the most of the low histamine AIP diet.

What is the Autoimmune Protocol (AIP)?

The AIP diet is a strict elimination diet that aims to reduce inflammation in the body and promote healing in those with autoimmune disease. It is similar to the paleo diet in that it eliminates grains, legumes, and dairy, but with additional restrictions. These restrictions include nightshades, nuts, seeds, processed foods, and refined sugars.

Research has shown that the AIP diet can be effective in reducing symptoms of autoimmune diseases such as rheumatoid arthritis, lupus, and inflammatory bowel disease. The diet focuses on nutrient-dense foods such as vegetables, fruits, and high-quality meats, which provide the body with the necessary vitamins and minerals to support the immune system. However, it is important to note that the AIP diet should only be followed under the guidance of a healthcare professional, as it can be difficult to follow and may not be appropriate for everyone.

Understanding Histamine Intolerance

Histamine intolerance occurs when the body has an inability to break down histamine properly. Histamine is a neurotransmitter that is found naturally in foods such as aged cheese, fermented foods, and cured meats. It is also produced naturally in the body and is responsible for many physiological reactions such as regulating sleep and digestion, and it also plays a role in the immune system. Those with a histamine intolerance may experience symptoms such as headaches, hives, gastrointestinal issues, and fatigue.

It is important to note that histamine intolerance is not the same as a food allergy. While both can cause similar symptoms, a food allergy is an immune response triggered by a specific protein in a food, whereas histamine intolerance is a result of the body's inability to break down histamine. Additionally, histamine intolerance can be caused by a variety of factors such as genetics, certain medications, and underlying health conditions. If you suspect you may have a histamine intolerance, it is important to speak with a healthcare professional to determine the best course of action for managing your symptoms.

Why Combine AIP and Low Histamine?

Combining AIP with a low histamine approach can bring additional benefits to those with autoimmune disease. With a low histamine approach, you can eliminate high histamine foods that can exacerbate symptoms. Additionally, AIP can improve gut health, improve nutrient absorption, and promote healing of the gut lining. Combining these two methods can promote overall healing and reduce inflammation in the body.

Furthermore, a low histamine approach can also help reduce symptoms such as headaches, skin rashes, and digestive issues that are commonly associated with histamine intolerance. By avoiding high histamine foods, you can reduce the burden on your body's histamine processing system and alleviate these symptoms.

Moreover, AIP and low histamine diets both emphasize the consumption of nutrient-dense, whole foods. By following these diets, you can ensure that your body is receiving the necessary vitamins, minerals, and antioxidants to support optimal health and immune function. This can lead to increased energy levels, improved mental clarity, and a stronger immune system.

How Does Low Histamine AIP Work?

The low histamine AIP diet involves eliminating high histamine foods and following the AIP elimination diet. The list of high histamine foods to avoid includes aged cheese, fermented foods, cured meats, and alcoholic beverages. Additionally, it is important to avoid leftovers and foods that have been stored for a while as histamine levels can increase over time. Instead, focus on fresh, whole foods that are nutrient-dense and easy to digest.

By following the low histamine AIP diet, individuals with histamine intolerance can reduce their symptoms, which may include headaches, hives, and digestive issues. The AIP elimination diet also helps to identify other potential food triggers that may be contributing to symptoms.

It is important to note that the low histamine AIP diet should be followed under the guidance of a healthcare professional, as it can be challenging to meet nutrient needs while eliminating certain foods. Additionally, it may not be appropriate for everyone, such as those with certain medical conditions or who are pregnant or breastfeeding.

Benefits of a Low Histamine AIP Meal Plan

The low histamine AIP meal plan promotes healthy, nutrient-dense meals that are easy to digest and free of high histamine foods. It can help alleviate symptoms such as headaches, hives, gastrointestinal issues, and fatigue. Additionally, it can promote overall healing in those with autoimmune disease through its focus on gut health and nutrient absorption.

Another benefit of a low histamine AIP meal plan is that it can help reduce inflammation in the body. By avoiding high histamine foods, which can trigger an inflammatory response, and focusing on anti-inflammatory foods, such as leafy greens and omega-3 rich fish, the body can better regulate its immune response and reduce inflammation.

In addition, a low histamine AIP meal plan can also improve mental health. Studies have shown that there is a link between gut health and mental health, and by promoting a healthy gut through nutrient-dense, easy-to-digest meals, individuals may experience improvements in their mood and overall well-being.

3 Day Low Histamine AIP Meal Plan Breakdown

Below is a breakdown of the three-day low histamine AIP meal plan:

Day 1:

• Breakfast: Sweet potato hash with ground turkey and spinach
• Lunch: Grilled chicken salad with mixed greens, cucumber, and avocado
• Dinner: Baked salmon with roasted asparagus and cauliflower rice

Day 2:

• Breakfast: Blueberry smoothie with coconut milk and collagen peptides
• Lunch: Turkey lettuce wraps with sliced bell peppers and carrots
• Dinner: Beef stir-fry with broccoli, mushrooms, and zucchini noodles

Day 3:

• Breakfast: Scrambled eggs with sautéed kale and sliced tomatoes
• Lunch: Tuna salad with mixed greens, cherry tomatoes, and olives
• Dinner: Grilled pork chops with roasted Brussels sprouts and sweet potato wedges

It's important to note that this meal plan is designed for individuals following a low histamine autoimmune protocol (AIP) diet. This diet is often recommended for those with autoimmune conditions, as it eliminates common trigger foods and focuses on nutrient-dense, anti-inflammatory foods. However, it's always best to consult with a healthcare professional before making any significant dietary changes.

Additionally, if you're new to the low histamine AIP diet, it may take some time to adjust to the restrictions and find suitable substitutes for your favorite foods. Don't be discouraged if it takes some trial and error to find what works best for you. With patience and persistence, you can find a meal plan that supports your health and well-being.

Day 1:

Breakfast:

• Scrambled eggs with spinach and avocado

Lunch:

• Tuna salad with cucumber and sweet potato

Dinner:

• Chicken and vegetable stir-fry with coconut aminos and cauliflower rice

Aside from the three main meals, it is important to stay hydrated throughout the day. Drinking at least 8 glasses of water is recommended to keep the body functioning properly. You can also add some variety to your drinks by incorporating herbal teas or fruit-infused water.

In addition to the meals listed, it is important to have healthy snacks on hand to avoid reaching for unhealthy options. Some great snack ideas include sliced apples with almond butter, carrot sticks with hummus, or a handful of mixed nuts.

Day 2:

Breakfast:

• Grilled chicken sausage with arugula and sweet potato hash

Lunch:

• Beef and vegetable soup with bone broth

Dinner:

• Baked salmon with sautéed kale and roasted beets

Day 3:

Breakfast:

• Grilled chicken with butternut squash and spinach

Lunch:

• Shrimp and avocado salad with mixed greens

Dinner:

• Beef and vegetable stir-fry with coconut aminos and cauliflower rice

Low Histamine AIP Breakfast Ideas

Breakfast is an important meal and should be balanced to keep you fueled throughout the day. Here are some low histamine AIP breakfast ideas:

• Scrambled eggs with spinach and avocado
• Grilled chicken sausage with arugula and sweet potato hash
• Grilled chicken with butternut squash and spinach

Low Histamine AIP Lunch Ideas

Lunch is an easy meal to prep and take on-the-go. Here are some low histamine AIP lunch ideas:

• Tuna salad with cucumber and sweet potato
• Beef and vegetable soup with bone broth
• Shrimp and avocado salad with mixed greens

Low Histamine AIP Dinner Ideas

Dinner is the most important meal to focus on as it is a time to relax and wind down. Here are some low histamine AIP dinner ideas:

• Chicken and vegetable stir-fry with coconut aminos and cauliflower rice
• Baked salmon with sautéed kale and roasted beets
• Beef and vegetable stir-fry with coconut aminos and cauliflower rice

Snack Ideas for a Low Histamine AIP Diet

Snacks are important to keep you fueled and happy throughout the day. Here are some low histamine AIP snack ideas:

• Carrot sticks with guacamole
• Cooked sweet potato slices with coconut butter
• Apple slices with almond butter

Preparing for a Low Histamine AIP Diet: Tips and Tricks

Preparing for the low histamine AIP diet can be daunting, but with the right tools and tips, it can be an easy transition. Here are some tips to prepare for the low histamine AIP diet:

• Meal plan ahead of time for the week
• Shop for fresh, whole foods before you begin the diet
• Cook in bulk and freeze for easy meal prep
• Invest in a high-quality blender and food processor for easy preparation of smoothies and nut butters

How to Use the Shopping List Provided in this Article

The shopping list provided in this article is broken down by category for ease of use. Use this list to shop for fresh, whole foods to prepare meals for your low histamine AIP diet.

Foods to Avoid on a Low Histamine AIP Diet

It is important to avoid high histamine foods and AIP elimination foods on the low histamine AIP diet. This includes:

• Aged cheese
• Fermented foods like kimchi and sauerkraut
• Cured meats like salami and prosciutto
• Nightshade vegetables like tomatoes, peppers, and eggplant
• Nuts and seeds
• Processed foods
• Refined sugars

Foods to Include on a Low Histamine AIP Diet

The low histamine AIP diet focuses on fresh, whole foods that are nutrient-dense and easy to digest. This includes:

• Fresh vegetables like cucumbers, kale, and sweet potatoes
• Lean protein like chicken, beef, and fish
• Healthy fats like avocado and coconut oil
• Fruit like apples, berries, and kiwi
• Bone broth

By following a low histamine AIP diet, you can promote overall healing in those with autoimmune disease and alleviate symptoms of histamine intolerance. Use this meal plan, shopping list, and tips and tricks to make the most of your low histamine AIP diet.