Low Histamine – Low FODMAP Meal Plan

This is our low histamine meal / Low FODMAP plan. It is derived from food lists provided by our doctors.

Breakfast

• Puffed Rice w/ Bananas
• Homemade Qia Cereal w/ maple syrup (< 2 TB)
• Oatmeal w/ Brown Sugar

Lunch

• Cantaloupe w/ Lactose-free cottage cheese
• Lactose-free cottage cheese w/ grapes
• Celery w/ peanut butter
• Handful of vampire slayer curds, rice crackers, grapes.

Dinner

• Air fried, frozen salmon, w/ pink Himalayan salt. Side Salad, rice, or potato.
• Air fried, frozen hamburger patty. Side Salad, rice, or potato.
• Air fried chicken breast, w/ pink Himalayan salt. Side Salad, rice, or potato.
• Air Fryer Baked potato, w/ pink Himalayan salt & Irish butter
• Basmati or Jasmine Rice w/ pink Himalayan salt.

Snacks (2 to 3 per day)

• Frozen Grapes
• Clementine baby oranges or grapes.
• (??) Homemade bread (toasted or otherwise). Butter is ok.
• (??) Air fryer garlic bread
• Homemade french fries w/ pink Himalayan salt
• vampire slayer curds (usually OK but test first)
• Terra Vegetable Snack Chips
• Frito’s (original type with few ingredients)
• Outshine brand frozen fruit bars (Various flavors. No Pineapple)
• Ritz crackers original (Test)
• Soft Peppermints (soft is ok for us, hard is not.)
• Maple Sugar Candies (No additives. see note about sugar below.)

Drinks

• Orange Juice
• SodaStream Diet Pepsi (Guilty pleasure)
• LMNT electrolyte mix

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