This is our low histamine meal plan. It is derived from a food list provided by our doctor. After 2 weeks you can add a new food every 2 to 3 days, note your bodies response, and then can decide which foods are OK to add. Avoid big meals, eat fresh or frozen only, avoid leftovers, and plan to graze. Have some food every 1-2 hours between when you wake up and an hour before bedtime. Need More?

Breakfast

• Puffed Rice w/ Peaches (in juice only)
• Once weekly:
  • (Test) Shredded wheat cereal w/ hot water. Dusting of sugar on top.
  • Vans Gluten Free Waffles (egg & dairy free) w/ real Maple Syrup
  • Homemade Qia Cereal
  • Oatmeal w/ Brown Sugar & raisins

Lunch

• Cantaloupe w/ Lactose-free cottage cheese
• Lactose-free cottage cheese w/ 2 tb raisins mixed in
• Celery w/ peanut butter
• Handful of vampire slayer curds, 1 serving of triscuits, & 10 frozen grapes.
• Applegate Natural Gluten Free Chicken Nuggets w/ 10 frozen grapes & a tortilla or triscuits

Dinner

• Frozen salmon, or hamburger patty – air fried w/ olive & pink Himalayan salt. Served w/ lightly salted rice (pink Himalayan salt) or a potato.
• Air Fryer Baked potato. Served w/ pink Himalayan salt & Irish butter
• Basmati or Jasmine Rice. Served w/ pink Himalayan salt. (Rice Maker can help)
• Amy’s Tomato Bisque w/ oyster crackers

Snacks (2 to 3 per day)

• Almost always have:
  • Frozen Grapes
  • Clementine baby oranges or grapes.
  • Dried fruit (if no additives. Azure Standard is a good source.)
  • triscuits
  • Cheesy Triscuits (8 crackers and 1 piece of cheese)
  • Homemade bread (toasted or otherwise). Butter is ok. (A bread maker is a must!)
  • Air fryer garlic bread
  • vampire slayer curds (usually OK but test first)
  • Oatmeal cookie
  • Apple sauce
• By Request:
  • Terra Vegetable Snack Chips
  • Potato sticks (Watch the oil type.)
  • Walkers Shortbread cookies
  • Nature’s Bakery Original Fig Bars
  • Frito’s (original type with few ingredients)
  • Outshine brand frozen fruit bars (Various flavors. No Pineapple)
  • Flour Tortillas (watch ingredients)
  • Ritz crackers original (Test)
  • Bambas peanut butter snacks (Kids)
• Once Weekly:
  • Breyers Natural Vanilla Ice Cream (4 ingredient one only!)
  • Soft Peppermints (soft is ok for us, hard is not.)
  • Maple Sugar Candies (No additives. see note about sugar below.)

Drinks

• Orange Juice (test first)
• SodaStream Diet Pepsi (Guilty pleasure)
• Nuun Electrolyte Tablets (various flavors)
• Gatorade electrolyte powder
• Salt Stick Electrolyte FastChews
• Cirkul Water bottle flavors

Serving Size: Unless otherwise noted on a package, a fist size amount is a serving. Dried fruit is limited to 1 tb. Sugar is ok, but use sparingly (for health).

A note on Sugar: Sugar is low-histamine but inflammatory and thus bothersome for some people. The guidance I can find online is thus: Women should limit their added sugar intake to 6 tsp or 25 grams of sugar. Men should limit their added sugar intake to 9 tsp or 36 grams. There are about 4 grams of sugar per tsp.

Abbreviations: c = cup, g = gram, tb = tablespoon, tsp = teaspoon