Low Histamine Diet
A low histamine diet is a dietary approach designed to reduce the intake of foods that are high in histamine or trigger the release of histamine in the body. Histamine is a naturally occurring compound involved in several bodily functions, including immune responses, digestion, and the regulation of blood pressure.
However, for individuals with histamine intolerance (also called histaminosis), consuming foods that are high in histamine or that cause histamine release can lead to symptoms like headaches, skin rashes, digestive issues, and other allergic-like reactions.
Key Aspects of a Low Histamine Diet
Histamine in Foods
Histamine is found in varying levels in different foods. Foods that are aged, fermented, or processed tend to have higher levels of histamine.
High-histamine foods include:
Aged cheeses (e.g., cheddar, gouda, parmesan)
Processed meats (e.g., salami, pepperoni, bacon)
Alcoholic beverages, especially wine, beer, and champagne
Fermented foods (e.g., sauerkraut, kimchi, soy sauce, miso)
Vinegar and foods containing vinegar (e.g., pickles, mustard)
Canned or smoked fish (e.g., tuna, sardines, anchovies)
Certain vegetables like eggplant, spinach, tomatoes, and avocado
Low Histamine Diet Foods
The goal of a low histamine diet is to eat foods that are naturally low in histamine or that don’t promote the release of histamine in the body. These include:
Fresh meat (not processed or aged)
Fresh fish (not canned or smoked)
Most fruits (except for bananas, strawberries, and citrus fruits)
Gluten-free grains (e.g., rice, quinoa, oats)
Dairy alternatives (e.g., almond milk, rice milk)
Certain vegetables (e.g., zucchini, carrots, lettuce, cucumber)
Eggs (if tolerated)
Fresh herbs like basil, cilantro, and thyme
Healthy fats (e.g., olive oil, coconut oil)
Histamine-Reducing Foods
Some foods can help reduce histamine levels or improve the body’s ability to break down histamine. These include:
Vitamin C-rich foods (e.g., bell peppers, broccoli, strawberries)
Quercetin-rich foods (e.g., apples, onions, broccoli)
Foods high in antioxidants (e.g., berries, leafy greens)
Symptoms of Histamine Intolerance
For people with histamine intolerance, consuming high-histamine foods can cause a variety of symptoms that are similar to allergic reactions, including:
Headaches or migraines
Flushing or redness of the skin
Hives or rashes
Nausea, vomiting, or diarrhea
Abdominal cramps
Fatigue or dizziness
Runny or stuffy nose
Itchy or watery eyes
Asthma-like symptoms or wheezing
Managing Histamine Intolerance
While a low histamine diet can help manage symptoms, it is often necessary to work with a healthcare professional to identify triggers and ensure that nutritional needs are being met. Some people may also benefit from taking diamine oxidase (DAO) supplements, which help break down histamine in the body.
Since the diet can be restrictive, it’s important to include a variety of nutrient-dense foods to avoid deficiencies in essential vitamins and minerals. Consulting a nutritionist or doctor is recommended to ensure that you’re following a balanced, safe approach to managing histamine intolerance.
7-Day Low Histamine Diet Meal Plan
Following a low histamine diet can help manage symptoms of histamine intolerance and improve overall well-being. This 7-day meal plan includes fresh, whole foods that are easy on the digestive system and low in histamine. Each recipe is designed to be nutritious and balanced, with a focus on foods that are naturally low in histamine and anti-inflammatory.
We have included a 4 day menu. After 4 days simply repeat the same 4 day over again, to save money on grocery bills.
Low Histamine Diet Menu
Day 1
Breakfast: Avocado and Egg Breakfast Bowl
Ingredients:
- 1 ripe avocado
- 2 large eggs
- 1 small zucchini, diced
- 1 tbsp olive oil
- Salt and pepper, to taste
Instructions:
- Heat olive oil in a skillet over medium heat. Add diced zucchini and sauté for 3–4 minutes until tender.
- In the same skillet, crack the eggs and cook them sunny-side up or scrambled, depending on your preference.
- Slice the avocado and place it in a bowl. Add the sautéed zucchini and eggs on top.
- Season with salt and pepper to taste.
Nutritional Information:
- Calories: 350
- Protein: 15g
- Fat: 25g
- Carbs: 20g
Lunch: Grilled Chicken Salad with Cucumber and Carrot
Ingredients:
- 1 chicken breast, grilled and sliced
- 1 cucumber, sliced
- 1 carrot, shredded
- 2 cups mixed lettuce (e.g., spinach, arugula)
- 1 tbsp olive oil
- 1 tbsp lemon juice (freshly squeezed)
- Salt and pepper to taste
Instructions:
- Grill the chicken breast until fully cooked, then slice it into strips.
- In a large bowl, combine the cucumber, shredded carrot, and mixed greens.
- Drizzle olive oil and lemon juice over the salad, then toss to combine.
- Top with sliced grilled chicken and season with salt and pepper.
Nutritional Information:
- Calories: 300
- Protein: 30g
- Fat: 18g
- Carbs: 12g
Dinner: Baked Salmon with Steamed Asparagus
Ingredients:
- 1 salmon fillet
- 1 tbsp olive oil
- Salt and pepper to taste
- 1 bunch asparagus, trimmed
- 1 tsp lemon zest (optional)
Instructions:
- Preheat the oven to 375°F (190°C). Place the salmon fillet on a baking sheet lined with parchment paper.
- Drizzle olive oil over the salmon, season with salt, and pepper, and bake for 15–20 minutes or until the salmon is cooked through.
- While the salmon bakes, steam the asparagus until tender, about 5–7 minutes.
- Serve the salmon with steamed asparagus and garnish with lemon zest, if desired.
Nutritional Information:
- Calories: 400
- Protein: 35g
- Fat: 26g
- Carbs: 8g
Day 2
Breakfast: Smoothie with Coconut Milk and Berries
Ingredients:
- 1/2 cup coconut milk (unsweetened)
- 1/2 cup mixed berries (blueberries, raspberries)
- 1 tbsp chia seeds
- 1 tsp honey (optional)
Instructions:
- Blend all ingredients in a blender until smooth.
- Serve immediately.
Nutritional Information:
- Calories: 180
- Protein: 3g
- Fat: 9g
- Carbs: 25g
Lunch: Quinoa and Roasted Vegetable Bowl
Ingredients:
- 1/2 cup quinoa, cooked
- 1/2 cup zucchini, chopped
- 1/2 cup bell pepper, chopped
- 1 tbsp olive oil
- 1 tsp fresh parsley, chopped
- Salt and pepper to taste
Instructions:
- Preheat the oven to 400°F (200°C). Toss zucchini and bell pepper with olive oil, salt, and pepper, and roast for 20 minutes until tender.
- Cook the quinoa according to package instructions.
- Combine cooked quinoa and roasted vegetables in a bowl. Garnish with fresh parsley.
Nutritional Information:
- Calories: 300
- Protein: 8g
- Fat: 10g
- Carbs: 45g
Dinner: Grilled Turkey Burgers with Sweet Potato Fries
Ingredients:
- 1 lb ground turkey
- 1 tbsp olive oil
- 1 tsp garlic powder
- Salt and pepper to taste
- 2 medium sweet potatoes, sliced into fries
- 1 tbsp olive oil (for fries)
Instructions:
- Preheat the grill or stovetop pan over medium heat.
- Mix ground turkey with garlic powder, salt, and pepper. Form into patties and grill for 5–7 minutes per side or until cooked through.
- Preheat the oven to 425°F (220°C). Toss sweet potato fries with olive oil, salt, and pepper. Roast for 25 minutes, flipping halfway through.
- Serve the turkey burgers with a side of sweet potato fries.
Nutritional Information:
- Calories: 450
- Protein: 35g
- Fat: 22g
- Carbs: 35g
Day 3
Breakfast: Chia Pudding with Almond Milk and Berries
Ingredients:
- 3 tbsp chia seeds
- 1 cup almond milk (unsweetened)
- 1/4 cup mixed berries
Instructions:
- Mix chia seeds and almond milk in a bowl and refrigerate overnight.
- In the morning, top with fresh berries.
Nutritional Information:
- Calories: 200
- Protein: 6g
- Fat: 9g
- Carbs: 20g
Lunch: Grilled Shrimp and Avocado Salad
Ingredients:
- 6 oz shrimp, grilled
- 1 ripe avocado, diced
- 2 cups mixed lettuce (e.g., spinach, arugula)
- 1 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Grill shrimp until fully cooked.
- In a bowl, combine mixed greens, avocado, and grilled shrimp.
- Drizzle with olive oil and lemon juice, then season with salt and pepper.
Nutritional Information:
- Calories: 350
- Protein: 30g
- Fat: 25g
- Carbs: 12g
Dinner: Baked Chicken with Steamed Broccoli and Rice
Ingredients:
- 1 chicken breast
- 1 cup broccoli florets
- 1/2 cup white rice, cooked
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375°F (190°C). Drizzle chicken with olive oil, salt, and pepper, and bake for 20–25 minutes or until fully cooked.
- Steam broccoli for about 5–7 minutes.
- Serve the chicken with steamed broccoli and white rice.
Nutritional Information:
- Calories: 400
- Protein: 35g
- Fat: 15g
- Carbs: 40g
Day 4
Breakfast: Oatmeal with Apple and Cinnamon
Ingredients:
- 1/2 cup rolled oats
- 1 apple, diced
- 1/2 tsp cinnamon
- 1 tbsp almond butter
- 1 cup water or almond milk
Instructions:
- Combine oats, diced apple, cinnamon, and water (or almond milk) in a pot. Cook over medium heat for 5–7 minutes, stirring occasionally.
- Top with almond butter.
Nutritional Information:
- Calories: 300
- Protein: 6g
- Fat: 12g
- Carbs: 40g
Lunch: Chicken and Veggie Stir-Fry
Ingredients:
- 1 chicken breast, sliced thin
- 1/2 cup bell pepper, sliced
- 1/2 cup zucchini, sliced
- 1 tbsp olive oil
- 1 tbsp coconut aminos (alternative to soy sauce)
- Salt and pepper to taste
Instructions:
- Heat olive oil in a pan over medium heat. Add chicken and cook for 5–7 minutes.
- Add bell pepper and zucchini, stir-fry for an additional 3–4 minutes until vegetables are tender.
- Drizzle with coconut aminos and season with salt and pepper.
Nutritional Information:
- Calories: 350
- Protein: 30g
- Fat: 15g
- Carbs: 25g
Dinner: Roasted Pork Tenderloin with Roasted Carrots
Ingredients:
- 1 pork tenderloin
- 2 carrots, peeled and chopped
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions:
- Preheat the oven to 375°F (190°C). Rub pork tenderloin with olive oil, salt, and pepper, and roast for 25–30 minutes or until fully cooked.
- Toss chopped carrots with olive oil, salt, and pepper. Roast in the same oven for 20–25 minutes.
Nutritional Information:
- Calories: 400
- Protein: 35g
- Fat: 20g
- Carbs: 15g
Low Histamine Diet Conclusion
This low histamine diet meal plan provides a variety of meals that are easy on the digestive system while being nutrient-dense.
Each recipe is designed to help reduce histamine intake, improve digestion, and avoid common triggers. Whether you’re dealing with histamine intolerance or simply want to support your body’s well-being, these recipes offer delicious options that are simple to prepare and satisfying to eat.