3 Day Specific Carbohydrate (SCD) Low Histamine Meal Plan with Shopping List

If you're looking for a meal plan that can benefit both your gut health and histamine intolerance, the Specific Carbohydrate Diet (SCD) combined with a low histamine diet may be just what you need. This article will guide you through a comprehensive 3-day SCD low histamine meal plan with a shopping list included.

Introduction to the Specific Carbohydrate Diet (SCD)

The SCD is a restrictive diet that focuses on eliminating complex carbohydrates and disaccharides from your diet and sticking to simple sugars that are easily digestible. This way, you lower the microbiome translocation from your gut into your bloodstream, which can lead to inflammation. The SCD was first developed almost a century ago by Dr. Sydney V. Haas to help manage symptoms of celiac disease and other digestive disorders.

Since its inception, the SCD has gained popularity among people with various digestive disorders, including Crohn's disease, ulcerative colitis, and irritable bowel syndrome (IBS). The diet has been shown to reduce inflammation, improve gut health, and alleviate symptoms such as abdominal pain, bloating, and diarrhea.

However, the SCD is a highly restrictive diet that can be challenging to follow, especially for those who are used to a typical Western diet. The diet requires eliminating grains, dairy, and most processed foods, which can make meal planning and eating out difficult. It's essential to work with a healthcare professional or a registered dietitian to ensure that you're meeting your nutritional needs while following the SCD.

Benefits of following a low histamine diet

If you suffer from histamine intolerance, a low histamine diet can significantly improve your health and well-being. Histamine is a chemical produced by the body and found in some foods. It serves as a neurotransmitter and an immune system mediator. However, when histamine levels rise too high, especially in people with low levels of the DAO enzyme, the body cannot properly break it down, leading to a range of symptoms like itching, hives, migraines, and more.

Following a low histamine diet can help reduce the severity and frequency of these symptoms. This type of diet involves avoiding or limiting high histamine foods like aged cheeses, fermented foods, and cured meats. It also involves avoiding foods that trigger the release of histamine, such as alcohol, citrus fruits, and nuts. Instead, a low histamine diet focuses on fresh, whole foods like fruits, vegetables, and lean proteins. By following a low histamine diet, you may experience improved digestion, reduced inflammation, and better overall health.

Understanding the science behind SCD and low histamine diets

The SCD aims to reduce the overgrowth of harmful bacteria in the gut by limiting their food source, which are primarily complex carbohydrates. Meanwhile, a low histamine diet avoids foods high in histamine or those that encourage the release or production of histamine in the body. When combined, the SCD and low histamine diet can work synergistically to boost gut health, reduce inflammation, and manage histamine intolerance symptoms.

Recent studies have shown that the gut microbiome plays a crucial role in histamine intolerance. The overgrowth of certain bacteria in the gut can lead to increased histamine production, which can trigger symptoms such as headaches, hives, and digestive issues. By following the SCD and low histamine diet, individuals can help rebalance their gut microbiome and reduce histamine levels, leading to improved overall health and well-being.

How to prepare for a 3-day SCD low histamine meal plan

Before starting the 3-day meal plan, it's essential to do some grocery shopping and meal prep to avoid last-minute stress and confusion. Here are some tips:

• Plan your meals in advance, and get creative with ingredients to ensure variety.
• Choose meals that are easy to make and can be prepared in advance.
• Check labels carefully to avoid histamine-rich foods, such as aged cheese, fermented foods, and leftovers.
• Make a grocery list that includes all the necessary ingredients and stick to it.

It's also important to note that hydration is key when following a low histamine meal plan. Drinking plenty of water throughout the day can help flush out any excess histamine in the body and prevent symptoms such as headaches and skin rashes.

Additionally, it's recommended to incorporate anti-inflammatory foods into your meals, such as leafy greens, berries, and omega-3 rich fish. These foods can help reduce inflammation in the body and support overall health.

Day 1 SCD low histamine meal plan: breakfast, lunch, dinner, and snacks

Here is a sample low histamine meal plan for day one:

• Scrambled eggs with spinach and tomatoes
• Banana

• Salmon or chicken salad with mixed greens and red bell pepper
• Apple

• Grilled steak or portobello mushrooms with roasted zucchini and squash
• Green salad with olive oil and balsamic vinegar dressing

• Almond butter and celery sticks
• Pineapple and mango

It is important to note that this meal plan is specifically designed for individuals with histamine intolerance or sensitivity. Histamine is a chemical that is naturally produced in the body and can also be found in certain foods. For some people, consuming high histamine foods can trigger symptoms such as headaches, hives, and digestive issues. This meal plan focuses on low histamine foods to help manage these symptoms.

Day 2 SCD low histamine meal plan: breakfast, lunch, dinner, and snacks

Here is a sample low histamine meal plan for day two:

• Plain Greek yogurt with blueberries and honey
• Hard-boiled egg

• Grilled chicken or tofu with sautéed spinach, garlic, and lemon juice
• Peach

• Sautéed shrimp with roasted Brussels sprouts and sweet potatoes
• Cucumber salad with dill and lemon dressing

• Rice cakes with hummus and cucumber slices
• Fresh cherries

It is important to note that this meal plan is specifically designed for individuals with histamine intolerance or sensitivity. Histamine is a chemical that is naturally produced in the body and can also be found in certain foods. For some people, consuming high histamine foods can trigger symptoms such as headaches, hives, and digestive issues. This meal plan focuses on low histamine foods to help manage these symptoms.

Day 3 SCD low histamine meal plan: breakfast, lunch, dinner, and snacks

Here is a sample low histamine meal plan for day three:

• Homemade almond flour blueberry muffins
• Orange slices

• Grilled salmon or tempeh with sautéed bok choy and shiitake mushrooms
• Pear

• Roasted pork tenderloin with roasted carrots and parsnips
• Cauliflower rice with herbs and lemon zest

• Rice crackers with goat cheese and sliced cucumber
• Kiwi fruit

It is important to note that while this meal plan is low in histamine, it may not be suitable for everyone. It is always best to consult with a healthcare professional or registered dietitian before making any significant changes to your diet, especially if you have a histamine intolerance or other dietary restrictions.

Low histamine grocery shopping list for the 3-day meal plan

To make shopping easier, here is a list of low histamine-friendly foods to include in your grocery list:

• Protein: eggs, chicken, turkey, salmon, shrimp, tofu, tempeh
• Fruits: bananas, apples, pears, blueberries, cherries, kiwi, mango, orange, peach, pineapple
• Vegetables: spinach, bok choy, shiitake mushrooms, zucchini, squash, Brussels sprouts, carrots, parsnips, cucumber, red bell pepper, cauliflower
• Nuts and seeds: almond butter, almonds
• Grains: rice cakes, rice crackers, almond flour
• Dairy: plain Greek yogurt, goat cheese

It is important to note that while these foods are generally considered low histamine, individual tolerance levels may vary. It is recommended to keep a food diary and track any symptoms or reactions after consuming these foods. Additionally, it is best to avoid processed and packaged foods, as they may contain hidden sources of histamine or other additives that can trigger symptoms.

Tips for successful implementation of the SCD low histamine meal plan

To successfully implement the SCD low histamine meal plan, you can follow these tips:

• Stay hydrated and drink plenty of water throughout the day.
• Avoid processed foods, refined sugar, and alcohol.
• When preparing meals, use olive oil, coconut oil, or ghee for cooking.
• Add herbs and spices like ginger, turmeric, cumin, and fennel to enhance your meals' flavor.
• Listen to your body and adjust the meal plan according to your needs.

It is also important to note that the SCD low histamine meal plan may not work for everyone. Some individuals may have underlying health conditions that require a different approach to their diet. It is always best to consult with a healthcare professional before making any significant changes to your diet.

Frequently asked questions about the SCD low histamine diet

Some common questions about the SCD low histamine diet include:

No. Fermented foods like kefir, sauerkraut, kombucha, and pickles contain high levels of histamine and are not recommended.

Leftovers should be avoided as much as possible, as they increase histamine levels over time. Cook only what you plan to eat and store in an airtight container in the fridge.

Yes. You can replace meat, fish, eggs, and dairy with plant-based sources of protein like legumes, nuts, and seeds. However, bear in mind that some plant-based foods such as soy, lentils, and chickpeas are not SCD compliant and might exacerbate digestive issues.

Some low histamine foods that you can include in your diet are fresh fruits and vegetables, fresh meat and poultry, fresh fish, gluten-free grains like rice and quinoa, and non-dairy milk alternatives like almond milk. It is important to note that some foods may still trigger histamine release in some individuals, so it is best to keep a food diary and monitor your symptoms to determine which foods work best for you.

Conclusion and next steps for continuing a low histamine lifestyle

The SCD low histamine meal plan can help alleviate digestive problems, reduce inflammation, and manage histamine intolerance symptoms. However, it's essential to consult with your doctor or a registered dietitian before starting any diet plan, especially if you have a medical condition or take medication. Also, keep in mind that this meal plan is not a quick fix or a universal solution. To maintain a healthy gut and reduce histamine intolerance, you should make long-term dietary and lifestyle changes.

One way to maintain a low histamine lifestyle is to incorporate more fresh, whole foods into your diet. This includes fruits, vegetables, lean proteins, and healthy fats. Avoiding processed and packaged foods can also help reduce histamine levels in your body.

In addition to dietary changes, stress management techniques such as meditation, yoga, or deep breathing exercises can also help reduce histamine intolerance symptoms. Getting enough sleep and regular exercise can also support a healthy gut and reduce inflammation in the body.