7 Day Low Histamine Autoimmune Protocol (AIP) Meal Plan with Shopping List
If you suffer from histamine intolerance and autoimmune diseases, the Low Histamine Autoimmune Protocol (AIP) diet could be your saving grace. In this article, we'll cover everything you need to know to successfully follow a 7-day low histamine AIP meal plan, including a shopping list and recipes for breakfast, lunch, dinner, snacks, and even desserts. We'll also discuss how the AIP diet can benefit your overall health, foods to avoid, and meal planning strategies for success.
What is the Low Histamine Autoimmune Protocol (AIP) diet?
The AIP diet is a 30 to 60-day strict elimination diet designed to help identify and eliminate foods that trigger inflammation and autoimmune responses in the body. The low histamine AIP diet is a variation of the AIP diet, focusing on reducing histamine levels in the body through dietary changes. The diet is a combination of the low histamine diet and AIP, which excludes common trigger foods such as gluten, dairy, soy, and nightshade vegetables.
Low histamine AIP diet is particularly helpful for people with histamine intolerance, a condition where the body is unable to break down histamine efficiently. This can lead to a range of symptoms such as headaches, hives, digestive issues, and fatigue. By following a low histamine AIP diet, individuals can reduce their histamine levels and alleviate these symptoms.
Some of the foods that are eliminated in the low histamine AIP diet include fermented foods, aged cheeses, processed meats, and leftovers. Instead, the diet focuses on fresh, whole foods such as vegetables, fruits, lean proteins, and healthy fats. It is important to work with a healthcare professional or a registered dietitian when following the low histamine AIP diet to ensure that all nutrient needs are met.
Understanding histamine intolerance and its effects on the body
Histamine intolerance is a condition where the body is unable to break down and eliminate histamine effectively. This results in a build-up of histamine in the body, causing a wide range of symptoms such as rashes, hives, headaches, nasal congestion, digestive issues, and even anxiety. The low histamine AIP diet aims to reduce histamine levels in the body, helping to alleviate these symptoms and improve overall health.
There are several factors that can contribute to histamine intolerance, including genetics, gut health, and certain medications. People with gut issues such as leaky gut syndrome or small intestinal bacterial overgrowth (SIBO) are more likely to develop histamine intolerance. Additionally, some medications such as non-steroidal anti-inflammatory drugs (NSAIDs) and antibiotics can interfere with the body's ability to break down histamine.
While there is no cure for histamine intolerance, it can be managed through dietary changes and supplements. In addition to following a low histamine diet, some people find relief by taking supplements such as DAO (diamine oxidase) or vitamin C, which can help break down histamine in the body. It's important to work with a healthcare provider to determine the best course of treatment for your individual needs.
How the AIP diet can benefit autoimmune diseases
The AIP diet has been shown to improve symptoms of autoimmune diseases such as rheumatoid arthritis, lupus, and inflammatory bowel disease. The diet works by reducing inflammation in the body and eliminating foods that can trigger autoimmune responses. Adding the low histamine component to the diet can also help alleviate symptoms such as skin rashes and digestive issues common in autoimmune diseases.
Furthermore, the AIP diet emphasizes nutrient-dense foods such as vegetables, fruits, and healthy fats, which can help support the immune system and promote overall health. This can be especially beneficial for individuals with autoimmune diseases, as their immune system may be compromised.
It is important to note that the AIP diet should be followed under the guidance of a healthcare professional, as it can be restrictive and may not be appropriate for everyone. Additionally, it may take time to see improvements in symptoms, and it is important to be patient and consistent with the diet.
Foods to avoid on the low histamine AIP diet
If you're following the low histamine AIP diet, it's important to avoid foods high in histamine, as well as foods that can trigger autoimmune responses. Foods to avoid include fermented foods, aged cheeses, processed meats, canned foods, chocolate, alcohol, and certain fruits such as citrus and strawberries. Nightshade vegetables such as tomatoes, peppers, and eggplant are also excluded on the AIP diet.
In addition to the foods mentioned above, it's also recommended to avoid high histamine releasing foods such as spinach, avocado, and bananas. These foods can cause the body to release histamine, which can exacerbate symptoms for those with histamine intolerance.
It's important to note that while the low histamine AIP diet can be helpful for managing symptoms of histamine intolerance and autoimmune conditions, it's not a one-size-fits-all solution. It's always best to work with a healthcare professional to determine the best dietary approach for your individual needs.
Foods to include in your 7-day meal plan
When creating your meal plan, focus on fresh, organic, whole foods that are low in histamine and nutrient-dense. Incorporate plenty of vegetables such as leafy greens, carrots, and sweet potatoes, along with grass-fed meats, wild-caught fish, and healthy fats such as avocado and olive oil. You can also include low histamine fruits such as apples and pears, and use herbs and spices such as basil, ginger, and turmeric for added flavor.
In addition to the foods mentioned above, it's important to include probiotic-rich foods in your meal plan. These can help improve gut health and reduce inflammation. Examples of probiotic-rich foods include fermented vegetables like sauerkraut and kimchi, kefir, and yogurt.
Another important aspect of a healthy meal plan is hydration. Be sure to drink plenty of water throughout the day, and consider incorporating herbal teas and coconut water for added hydration and nutrients.
Breakfast recipes for a low histamine AIP diet
For breakfast, try a sweet potato and spinach hash with grass-fed beef and avocado. You can also make a homemade bone broth soup with chicken, carrots, and celery. Another option is an omelette with leftover vegetables and herbs, topped with avocado slices.
It is important to note that when following a low histamine AIP diet, it is recommended to avoid high histamine foods such as fermented foods, citrus fruits, and processed meats. Instead, focus on fresh, whole foods that are low in histamine. Some other breakfast options to consider include a smoothie bowl with coconut milk, berries, and chia seeds or a breakfast salad with mixed greens, roasted sweet potato, and grilled chicken.
Lunch ideas for a low histamine AIP diet
For lunch, try a tuna salad with avocado and cucumber slices, or a chicken salad with mixed greens and olive oil dressing. Another option is a vegetable soup with grass-fed beef or bone broth added for protein.
It is important to note that some foods, such as fermented vegetables and aged cheeses, should be avoided on a low histamine AIP diet. Instead, consider adding fresh herbs and spices to your meals for added flavor and anti-inflammatory benefits.
If you're looking for a heartier lunch option, try a sweet potato and ground turkey skillet with spinach and garlic. This dish is not only low histamine, but also packed with nutrients and flavor. Alternatively, a quinoa and roasted vegetable salad with a lemon and herb dressing is a great option for a light yet satisfying lunch.
Dinner recipes for a low histamine AIP diet
For dinner, try a roasted chicken with roasted sweet potatoes and mixed vegetables such as broccoli and cauliflower. You can also make a slow-cooker beef stew with root vegetables and herbs. Another option is a baked salmon with roasted Brussel sprouts and garlic.
It's important to note that when following a low histamine AIP diet, it's best to avoid processed foods and ingredients that may contain high levels of histamine. Instead, focus on fresh, whole foods and experiment with different herbs and spices to add flavor to your meals. Some great options include ginger, turmeric, and rosemary.
Snack options for a low histamine AIP diet
For snacks, try sliced cucumbers and carrot sticks with guacamole, or a small portion of fresh fruit such as apples or pears with almond butter. You can also make homemade kale chips or roast pumpkin seeds for a crunchy snack.
Dessert ideas for a low histamine AIP diet
For dessert, try a baked apple with cinnamon and coconut cream, or a coconut milk chia seed pudding with fresh berries. Another option is a baked sweet potato topped with coconut butter and cinnamon.
How to plan your meals in advance for success on the low histamine AIP diet
Planning your meals in advance can make sticking to the low histamine AIP diet easier. Start by creating a meal plan for the week, taking into account your schedule and any meals you'll be eating out. Make a shopping list based on your meal plan and stick to it when grocery shopping. Prep your meals ahead of time as much as possible, such as pre-chopping vegetables or cooking meat in batches.
Tips for grocery shopping on a low histamine AIP diet
When grocery shopping, stick to the outer perimeter of the store where fresh vegetables, meats, and other whole foods are located. Avoid processed foods and foods with ingredients you can't pronounce. Read labels carefully and look for foods that are certified organic and pasture-raised. Consider joining a local CSA or farmers market to have access to fresh, locally grown produce.
Meal prep strategies to save time and make sticking to the diet easier
Meal prepping can save time and make sticking to the low histamine AIP diet easier. Choose one day a week, such as Sunday, to prep your meals for the week ahead. Cook proteins such as chicken or beef in batches, roast a variety of vegetables, and portion out snacks such as sliced vegetables and nuts. Store your prepped meals in an airtight container in the fridge to grab and go throughout the week.
Common mistakes to avoid when following a low histamine AIP meal plan
Some common mistakes to avoid when following a low histamine AIP meal plan include eating out too often, not prepping meals ahead of time, and not having a plan for when cravings strike. It's important to have a well-stocked pantry and fridge with low histamine AIP-friendly foods, and to have a few go-to recipes and snacks for when cravings hit. It's also important to listen to your body and make adjustments to the diet as needed.
In conclusion
Following a 7-day low histamine AIP meal plan can be a game-changer for those suffering from histamine intolerance and autoimmune diseases. By eliminating trigger foods and focusing on fresh, nutrient-dense foods, you can improve your overall health and alleviate symptoms. Remember to plan ahead, prep your meals, and listen to your body to make the most of the diet. Happy eating!
