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

If you suffer from histamine intolerance or mast cell activation syndrome, you likely know how challenging it can be to find a diet that works for you. For many people, the Specific Carbohydrate Diet (SCD) can provide important relief from symptoms of digestive distress, while a low histamine diet can help reduce symptoms like headaches, hives, and other allergic reactions.

What is the Specific Carbohydrate Diet (SCD)?

The Specific Carbohydrate Diet (SCD) is a specific way of eating that has been found to be helpful for people with a wide range of digestive issues. It was originally developed by Dr. Sydney Haas in the 1920s to help children with celiac disease, and it has since been used to treat conditions ranging from inflammatory bowel disease to autism.

The SCD is designed to reduce the amount of carbohydrates in the diet that can't be digested properly. These carbohydrates can ferment in the gut, causing inflammation and irritation of the digestive system. By eliminating these carbohydrates, the SCD aims to reduce inflammation and improve digestion for people with digestive issues.

Some of the foods that are allowed on the SCD include fresh fruits and vegetables, meats, fish, eggs, nuts, and certain types of cheese. However, the diet restricts many common foods such as grains, dairy products, and processed foods. It is important to note that the SCD should only be followed under the guidance of a healthcare professional, as it may not be appropriate for everyone and can be difficult to follow without proper support.

Understanding Histamine Intolerance and its Effects on the Body

Histamine intolerance is a condition in which the body has difficulty breaking down histamine, a chemical that plays a role in the immune system's response to allergens and pathogens. When histamine builds up in the body, it can trigger a range of symptoms, including itching, hives, swelling, and digestive distress.

Many common foods contain high levels of histamine, including fermented foods, aged cheeses, and cured meats. In addition, there are certain foods that can cause the body to release histamine, including alcohol, shellfish, and some fruits and vegetables.

It is important to note that histamine intolerance is often misdiagnosed or overlooked, as its symptoms can be similar to those of other conditions, such as allergies or irritable bowel syndrome. However, with proper diagnosis and management, individuals with histamine intolerance can improve their quality of life and reduce their symptoms.

The Relationship between SCD and Low Histamine Diets

If you're struggling with both histamine intolerance and digestive issues, following both a low histamine and SCD diet can be a challenge. However, there is a lot of overlap between the two diets, and many people find that combining the two can provide essential relief from their symptoms.

The SCD diet eliminates many high-carb foods that can cause digestive distress and inflammation, while a low histamine diet eliminates many foods that can trigger histamine build-up in the body. By following both diets, you can help reduce inflammation and irritation in the digestive system, while also limiting histamine intake in the body.

It's important to note that while there is overlap between the two diets, there are also some differences. For example, some foods that are allowed on the SCD diet, such as aged cheeses and fermented foods, are high in histamines and may need to be avoided on a low histamine diet. Additionally, some foods that are allowed on a low histamine diet, such as grains and legumes, are not allowed on the SCD diet.

It's also important to work with a healthcare professional or registered dietitian when following both diets, as they can help ensure that you are getting all the necessary nutrients and avoiding any potential deficiencies. With the right guidance and support, following both a low histamine and SCD diet can be a powerful tool in managing symptoms and improving overall health.

Benefits of Following a SCD Low Histamine Diet Plan

In this 7-day SCD and low histamine meal plan, you'll be following a diet that is designed to help reduce inflammation, support healing in the digestive system, and improve overall health and wellbeing. Some of the potential benefits of following this meal plan include:

Reduced digestive distress and bloating
Improved energy levels and mental clarity
Reduced allergic reactions and inflammation
Improved immune system function and overall health

Aside from the benefits mentioned above, following a SCD low histamine diet plan can also help in managing certain medical conditions. For instance, individuals with histamine intolerance, mast cell activation syndrome, and irritable bowel syndrome (IBS) may find relief from their symptoms by following this type of diet.

Moreover, this meal plan encourages the consumption of nutrient-dense foods such as fruits, vegetables, and lean proteins. By incorporating these foods into your diet, you may also experience improved skin health, better sleep quality, and a reduced risk of chronic diseases such as heart disease and diabetes.

Preparing for a 7-Day SCD Low Histamine Meal Plan

Before starting the 7-day SCD and low histamine meal plan, it's important to take some time to prepare. This will help ensure that you have all the ingredients you need on hand to make each meal, and it will also help you stay on track throughout the week.

Some things to consider before starting the meal plan include:

Reviewing the meal plan and making a shopping list
Cleaning out your pantry and getting rid of any foods that aren't SCD or low histamine friendly
Batch cooking some SCD friendly foods like broth, bone-in meat or gelatin desserts to save you time down the road

Day-by-Day Breakdown of the SCD Low Histamine Meal Plan

Here is a day-by-day breakdown of what you can expect to eat on the 7-day SCD and low histamine meal plan.

Day 1

Breakfast: Mozzarella Omelet. Lunch: Chicken and Leek Soup. Dinner: Surf and Turf. Snack: Raspberry and Cream Cheese Muffins

Day 2

Breakfast: Spinach and Feta Omelet. Lunch: Roast Chicken Salad. Dinner: Beef Carpacio. Snack: Berries and Cream

Day 3

Breakfast: Avocado Omelet. Lunch: Cucumber and Smoked Salmon Salad. Dinner: BBQ Ribs. Snack: Vanilla Pudding

Day 4

Breakfast: Mozzarella and Tomato Omelet. Lunch: Leek and Potato Soup. Dinner: Cedar Plank Salmon. Snack: Lemon Bars

Day 5

Breakfast: Ham and Pineapple Omelet. Lunch: Tuna Salad. Dinner: Beef Stroganoff. Snack: Chocolate Coconut Truffles

Day 6

Breakfast: Bacon and Mushroom Omelet. Lunch: Lobster and Avocado Salad. Dinner: Steak and Asparagus. Snack: Coconut Macaroons

Day 7

Breakfast: Mushroom and Swiss Omelet. Lunch: Taco Salad. Dinner: Herb Crusted Pork Chop. Snack: Berry Sorbet

Breakfast Ideas for the SCD Low Histamine Meal Plan

Breakfast is an important meal in the SCD and low histamine diet, as it sets the tone for the rest of the day. Here are some breakfast ideas that are both SCD and low histamine friendly:

Omelets with low histamine veggies like spinach or mushrooms, and low histamine cheeses like mozzarella or feta
Smoothie bowls made with low histamine fruits like blueberries or raspberries, and coconut milk or yogurt
Grain-free pancakes made with almond flour and topped with low histamine fruits and pancake syrup made from pure maple syrup or honey
Bacon and eggs, served with low histamine veggies like roasted asparagus or sautéed kale

Lunch Options for the SCD Low Histamine Meal Plan

Lunch is a great time to get in some protein and healthy fats, while also enjoying a mix of low histamine veggies. Here are some lunch ideas that are both SCD and low histamine friendly:

Salads topped with low histamine proteins like canned tuna or smoked salmon, and low histamine veggies like cucumber, tomato, and avocado
Chicken or beef bone broth soups, loaded with low histamine veggies like leeks and carrots
Taco salads made with ground beef or turkey, topped with low histamine veggies like lettuce, tomato, and avocado, and dressed with olive oil and vinegar
Roasted vegetable and turkey lettuce wraps, made with low histamine veggies like zucchini or bell pepper, and wrapped in crispy lettuce leaves

Dinner Recipes to Try on the SCD Low Histamine Meal Plan

Dinner is the main meal of the day, and a chance to get creative with different proteins and veggies. Here are some dinner recipes to try on the 7-day SCD and low histamine meal plan:

Surf and Turf: A classic combo of steak and prawns, served with roasted asparagus and sliced tomatoes
Beef Carpacio: Thinly sliced raw beef, served with arugula salad and a side of roasted sweet potatoes
BBQ Ribs: Slow cooked pork ribs, covered in a low histamine BBQ sauce and served with roasted Brussels sprouts
Taco Salad: Ground beef or turkey cooked with low histamine spices like cumin and oregano, served on a bed of lettuce with low histamine toppings like avocado and tomato

Snack Ideas for the SCD Low Histamine Meal Plan

Snacks can be a great way to get in some extra protein and healthy fats throughout the day. Here are some snack ideas that are both SCD and low histamine friendly:

Berries and Cream: Fresh berries topped with coconut cream and a drizzle of honey
Lemon Bars: Almond flour crust topped with a tangy lemon filling made with coconut milk and honey
Vanilla Pudding: Made with coconut milk, egg yolks, and a touch of honey
Coconut Macaroons: Made with coconut flakes and egg whites, sweetened with honey or maple syrup

A Comprehensive Shopping List for the 7-Day SCD Low Histamine Meal Plan

Before starting the 7-day meal plan, it's important to have all the necessary ingredients on hand. Here is a comprehensive shopping list that includes all the ingredients you'll need for the 7-day SCD and low histamine meal plan:

Proteins: Beef, chicken, lobster, pork chops, prawns, smoked salmon, tuna
Vegetables: Asparagus, avocado, bell pepper, Brussels sprouts, cucumber, kale, leek, lettuce, mushroom, spinach, tomato, zucchini
Fruits: Blueberries, coconut flakes, lemon, raspberry
Dairy: Cream cheese, mozzarella cheese, Swiss cheese
Pantry items: Almond flour, avocado oil, coconut flour, coconut milk, coconut oil, honey, maple syrup, smoked paprika

Tips for Making 7 Days of Meals with Limited Ingredients

Making 7 days of meals with limited ingredients can be challenging, but it's definitely doable with a little planning. Here are some tips for making the most of the ingredients you have:

Batch cook some proteins like chicken or ground beef at the beginning of the week, so you can use them in different meals throughout the week
Get creative with seasoning by using low histamine spices like cumin, turmeric, and smoked paprika
Use leftover veggies from one meal in another meal later in the week
Make use of versatile ingredients like eggs, which can be used in a variety of ways depending on the meal

By following the 7-day SCD and low histamine meal plan, you'll be able to give your body the nutrients it needs to heal and thrive, while also enjoying delicious food that supports your health and wellbeing.