7 Day Low Histamine Plan with Shopping List

If you suffer from mast cell activation syndrome (MCAS) or histamine intolerance, you know how challenging it can be to manage your symptoms. From headaches to skin rashes, food allergies, and digestive issues, high levels of histamine in your body can trigger an array of unpleasant reactions. One effective way to manage your histamine levels is by following a low histamine diet. In this article, we’ll guide you through a 7-day meal plan with shopping list, complete with essential tips, tasty recipes, and detailed explanations of the benefits of a low histamine diet. Let’s get started!

What is a Low Histamine Diet?

This is a diet that focuses on eliminating high-histamine foods from your meals, reducing histamine production in your body while increasing DAO (diamine oxidase) enzyme activity. The DAO enzyme is responsible for breaking down histamine in the gut, so it’s essential to make sure that your body has enough of it to prevent histamine accumulation.

Some common high-histamine foods that are avoided on a low histamine diet include aged cheeses, fermented foods, processed meats, and alcohol. These foods can trigger histamine release in the body and cause symptoms such as headaches, hives, and digestive issues.

In addition to avoiding high-histamine foods, a low histamine diet may also involve incorporating foods that are high in DAO enzymes, such as beef liver, kidney beans, and leafy greens. Some people may also benefit from taking DAO enzyme supplements to support their body's ability to break down histamine.

Who can benefit from a Low Histamine Diet?

Almost everybody can benefit from a low histamine diet. But it’s especially important for people with MCAS, histamine intolerance, chronic urticaria, or other histamine-related disorders. Eliminating a diet rich in histamine from your diet can help to ease symptoms such as rashes, headaches, digestive issues, and more.

Additionally, athletes and fitness enthusiasts may also benefit from a low histamine diet. High levels of histamine in the body can lead to inflammation, which can hinder recovery and performance. By following a low histamine diet, athletes may experience improved recovery times and better overall performance.

Furthermore, individuals with autoimmune disorders may also benefit from a low histamine diet. Histamine can trigger an immune response, which can exacerbate symptoms of autoimmune disorders such as rheumatoid arthritis, lupus, and multiple sclerosis. By reducing histamine intake, individuals with autoimmune disorders may experience a reduction in symptoms and improved quality of life.

How to prepare for a Low Histamine Meal Plan

Before embarking on a low histamine meal plan, it’s crucial to understand the foods you need to avoid. This includes foods high in histamine, such as fermented foods, aged cheeses, alcohol, and cured meats. It’s also essential to be aware of other foods that can trigger histamine production, such as citrus fruits, chocolate, tomatoes, and spinach.

It’s important to take the time to create a meal plan that is well-balanced and varied. Remember, a low histamine meal plan can still be delicious and nutrient-dense. Don’t be afraid to experiment with new recipes and spices.

Foods to avoid on a Low Histamine Diet

When following a low histamine diet, there are certain foods you should avoid. These include:

Fermented foods (e.g., pickles, sauerkraut, kimchi, kefir, yogurt)
Aged cheese (e.g., cheddar, blue, feta, parmesan)
Cured meats (e.g., salami, ham, bacon)
Alcohol (especially wine and beer)
Vinegar-based products
Soy products (e.g., tofu, soy sauce)
Shellfish
Nuts (especially walnuts and cashews)
Citrus fruits and tomatoes
Spinach and other leafy greens

Foods to include in a Low Histamine Meal Plan

Now, let’s look at the types of foods you should include in your low histamine diet:

Fresh fruits (except citrus)
Fresh vegetables (except spinach and other leafy greens)
Meat (fresh or frozen)
Poultry (fresh or frozen)
Fish (fresh or frozen)
Grains (e.g., rice, quinoa, oats)
Dairy alternatives (e.g., coconut milk, oat milk)
Cooking oils (e.g., olive oil, coconut oil, avocado oil)
Herbs and spices (e.g., basil, thyme, rosemary, cilantro)
Nuts (e.g., almonds, pine nuts, pistachios)

When shopping for ingredients, try to choose high-quality products with minimal processing. Also, avoid any products that contain additives, preservatives, or artificial ingredients, as these can trigger histamine reactions.

Benefits of Following a Low Histamine Meal Plan

The benefits of following a low histamine meal plan go beyond managing histamine-related symptoms. This diet can help you improve your overall health by reducing inflammation, promoting better gut health, and providing your body with essential nutrients. By eating a well-balanced, nutrient-dense diet, you can help your body function optimally and reduce your risk of chronic disease.

Tips for Grocery Shopping on a Low Histamine Diet

Grocery shopping on a low histamine diet can be overwhelming, but it doesn’t have to be. Here are some tips to make the process easier:

Plan ahead and make a list of the ingredients you need
Shop at your local farmers’ market or health food store for fresh fruits, vegetables, and proteins
Read food labels carefully, and avoid foods that contain high levels of histamine
Buy organic produce whenever possible to reduce exposure to pesticides and other toxins
Choose fresh or frozen meat, poultry, and fish over canned or processed versions
Be creative with your spices and seasoning to add flavor to your meals

How to Customize the Meal Plan for Your Dietary Needs

Our 7-day low histamine meal plan is just a starting point, and it’s essential to customize it to your dietary needs. For example, if you follow a vegan or vegetarian diet, you can swap out the animal proteins with plant-based options such as tofu, tempeh, or legumes. If you have an allergy or intolerance to a certain food, you can swap it out for a similar ingredient that suits your tastes.

Low Histamine Meal Ideas for Breakfast, Lunch, and Dinner

Here are some low histamine meal ideas to get you started:

Breakfast

Scrambled eggs with spinach and mushrooms
Green smoothie with coconut milk, frozen berries, and spinach
Porridge made with quinoa flakes topped with fresh fruit and nuts
Banana pancakes made with almond flour

Lunch

Salad with grilled chicken, mixed greens, and avocado
Vegetable and lentil soup
Stir-fry with tofu, broccoli, and carrots served with brown rice
Tuna or salmon salad with lettuce leaves

Dinner

Grilled steak with roasted vegetables and sweet potato fries
Mediterranean-style stew with chicken, chickpeas, and vegetables
Fish curry with coconut milk and cauliflower rice
Pesto zoodles (zucchini noodles) with chicken or tofu

Low Histamine Snacks and Desserts to Satisfy Cravings

Here are some low histamine snack and dessert ideas:

Cut-up vegetables with hummus dip
Slice of apple with almond butter
Coconut yogurt with fresh berries
Chocolate chia pudding made with coconut milk
Frozen banana ice cream with nuts and seeds

Sample 7-Day Meal Plan with Recipes Included

Here’s a sample 7-day meal plan that you can follow:

Day 1

Breakfast: Green smoothie with coconut milk, frozen berries, and spinach
Lunch: Salad with grilled chicken, mixed greens, and avocado
Dinner: Grilled steak with roasted vegetables and sweet potato fries

Day 2

Breakfast: Porridge made with quinoa flakes topped with fresh fruit and nuts
Lunch: Vegetable and lentil soup
Dinner: Mediterranean-style stew with chicken, chickpeas, and vegetables

Day 3

Breakfast: Scrambled eggs with spinach and mushrooms
Lunch: Tuna or salmon salad with lettuce leaves
Dinner: Fish curry with coconut milk and cauliflower rice

Day 4

Breakfast: Banana pancakes made with almond flour
Lunch: Stir-fry with tofu, broccoli, and carrots served with brown rice
Dinner: Pesto zoodles (zucchini noodles) with chicken or tofu

Day 5

Breakfast: Green smoothie with coconut milk, frozen berries, and spinach
Lunch: Salad with grilled chicken, mixed greens, and avocado
Dinner: Grilled steak with roasted vegetables and sweet potato fries

Day 6

Breakfast: Porridge made with quinoa flakes topped with fresh fruit and nuts
Lunch: Vegetable and lentil soup
Dinner: Mediterranean-style stew with chicken, chickpeas, and vegetables

Day 7

Breakfast: Scrambled eggs with spinach and mushrooms
Lunch: Tuna or salmon salad with lettuce leaves
Dinner: Fish curry with coconut milk and cauliflower rice

How to Incorporate Supplements and Natural Remedies into Your Low Histamine Diet

While a low histamine diet is an effective way to manage histamine-related symptoms, you can also incorporate supplements and natural remedies into your routine to support your body further. Here are some supplements and remedies to consider:

DAO enzyme supplements
Vitamin C supplements
Probiotics
Omega-3 fatty acids
Herbal teas (e.g., chamomile, nettle, ginger)
Essential oils (e.g., lavender, peppermint)
Meditation and relaxation techniques

Common Mistakes to Avoid when Following a Low Histamine Meal Plan

When following a low histamine meal plan, there are some common mistakes you should avoid:

Not reading food labels carefully
Forgetting to plan ahead and prepare meals in advance
Skipping meals or snacks
Not getting enough variety in your diet
Not drinking enough water throughout the day

Success Stories from people who have followed a Low Histamine Diet

Many people have found relief from their histamine-related symptoms by following a low histamine diet. Here are some success stories:

“After struggling with chronic hives and digestive issues for years, I finally found relief by following a low histamine diet. I no longer feel bloated or itchy—and my skin looks great too!”
“I used to suffer from constant headaches and fatigue, but after changing my diet to a low histamine one, I feel more energized and focused than ever before.”
“As a vegetarian with histamine sensitivity, I was worried that I wouldn’t have many options on a low histamine diet. But after exploring new recipes and ingredients, I’ve discovered a whole world of delicious plant-based options that work for my body.”

By following a low histamine meal plan, you can take control of your symptoms and improve your overall health. With careful planning, an open mind, and a willingness to try new things, you can enjoy delicious, nutritious meals that make you feel your best. Happy eating!