Breakfast

Rice porridge with Ceylon cinnamon, apples, & a drizzle of maple syrup.

Coconut yogurt bowl with diced apple + pumpkin seeds.

Smoothie with frozen pear, mango, coconut milk, and flaxseed.

Plantain pancakes (just green plantain, egg if tolerated, and Ceylon cinnamon).

Rice pudding made with coconut milk and blueberries.

Mashed sweet potato bowl topped with a sprinkle of cinnamon.

Warm pear compote with rice porridge or coconut yogurt.

Lunch

Fresh grilled chicken breast with steamed zucchini + white rice.

Turkey lettuce wraps with cucumber + apple slices.

Chicken & sweet potato bowl with Ceylon cinnamon.

Pasta salad with olive oil, cucumber, and fresh herbs. (Jovial is a good low histamine brand)

Rice pilaf with steamed broccoli and chicken strips.

Simple stir-fry (chicken, carrots, zucchini, green beans, brown rice). 

Chicken salad bowl with lettuce, apple, and low histamine dressing.

Dinner

Roast chicken thighs (fresh) with mashed potatoes + sautéed zucchini.

Stuffed zucchini boats with ground turkey or chicken + fresh herbs.

Baked chicken tenders with roasted carrots and green beans.

Chicken & rice soup with carrot + celery (eat fresh, freeze leftovers).

Grilled salmon (if tolerated) with mashed sweet potato + sautéed zucchini.

Lettuce Wrap with chicken, zucchini, and fresh diced cucumber

Low Histamine Food Tips

• Eat fresh: Cook and eat meat/fish the day you buy it, or freeze immediately.

• Freeze portions right away: Keeps histamine from building up in leftovers.

• Avoid long-simmered foods: Broths, stews, or slow-cooked dishes = higher histamine.

• Skip leftovers beyond 24 hrs: Or freeze right after cooking to be safe.

• Limit fermented foods: Vinegar, soy sauce, miso, kombucha, sauerkraut, etc.

• Avoid aged or cured foods: Aged cheese (cheddar cheese, parmesan, smoked meats, deli meats.

• Watch nightshades: Tomatoes, eggplant, peppers, potatoes (esp. leftovers) often trigger histamine.

• Choose low-histamine fruits: Pears, apples, blueberries, mango.

• Avoid high-histamine fruits: Citrus, strawberries, bananas (ripe), avocado, kiwi, pineapple.

• Stick to simple seasonings: Olive oil, salt, fresh herbs like basil, parsley, dill.

• Avoid vinegar-based condiments: Use lemon juice (if tolerated) or olive oil instead.

• Limit nuts & seeds: Some are fine fresh (pumpkin seeds, sunflower), but cashews, walnuts, peanuts = often high histamine.

• Test tolerance: Everyone’s histamine threshold is different — keep a food journal.

 Cooking & Kitchen Habits

• Cook small batches so you don’t rely on leftovers.

• Cool foods quickly (don’t leave food on the stove for hours).

• Use glass storage instead of plastic to keep food fresher.

• Thaw in the fridge and cook right away — don’t leave meat sitting out.

• Avoid canned foods (fish, beans, tomatoes) — they’re usually high histamine.

• Rinse meats before cooking to reduce surface histamine.

Lifestyle & Symptom Support

• Reduce stress → stress raises histamine release.

• Prioritize sleep → poor sleep = more inflammation + higher sensitivity.

• Avoid extreme exercise (long intense workouts can release histamine).

• Gentle movement like yoga, stretching, or walks is usually better tolerated.

• Stay hydrated → dehydration makes histamine symptoms worse.

• Try antihistamine support (with doctor guidance): quercetin, vitamin C, DAO enzyme.

• Watch hormones: Estrogen dominance (common in PMDD) makes histamine intolerance worse.

• Track your cycle: Histamine issues often spike luteal-phase (before period).

• Avoid alcohol: Wine, beer, cider = histamine bombs + DAO blocker.

• Keep environment clean: Dust, mold, and pollen are histamine triggers too.

• Pay attention to temperature: Heat can worsen histamine symptoms (sauna, hot tubs).

• Limit stress chemicals: Too much caffeine or nicotine can raise histamine.

Practical Tips

• Use a food + symptom journal to spot your personal triggers.

• Batch prep proteins → freeze in meal-size portions for quick use.

• Have go-to safe snacks (pear, rice cakes, pumpkin seeds).

• Carry emergency antihistamines if you’re sensitive and eat out.

• Keep meals simple → protein + carb + veg. Complex sauces often = hidden triggers.