Low Histamine Diet, Week 2

Low Histamine Diet, Week 2

Welcome to Week 2 of your Low Histamine Diet, a delicious and simple four-week plan designed to support clients managing histamine intolerance. This week continues our specific focus on an egg-free, nut-free, and soy-free menu, removing high-histamine triggers to help you manage symptoms effectively. This approach connects directly to the insights in your PlexusDx report, specifically regarding genes like AOC1 (which codes for the DAO enzyme responsible for breaking down histamine in the gut) and HNMT (which handles histamine clearance inside your cells). By reducing the dietary histamine load, we aim to support these enzymatic pathways and calm receptor activity associated with genes like HRH1 and HRH4, helping your body maintain better balance and potentially reducing inflammation or digestive discomfort.

This program is built on the scientific principle that histamine levels in food increase with aging, fermentation, and processing. Our evidence-backed recommendations focus on minimizing your intake of biogenic amines to support your body's natural clearance capacity. We prioritize whole, fresh ingredients while strictly avoiding common triggers that can overwhelm your metabolic enzymes. To help you stay on track, here are the core principles for this week:

• Eat Fresh, Whole Foods: Focus on fresh, unpeeled fruits and vegetables. Peels often protect produce from bacteria that stimulate histamine production, so prepare these foods close to mealtime.
• Avoid Fermented & Aged Foods: Eliminate aged cheeses, yogurt, sauerkraut, soy products, and processed meats, as fermentation naturally increases histamine levels.
• Choose Fresh Protein: Stick to freshly cooked meat, poultry, and fish. Avoid shellfish, as well as any smoked, canned, or preserved meats, which are high in histamine.
• Stay Additive-Free: Avoid artificial colorings (like tartrazine) and preservatives (like benzoates and sulfites), which can trigger histamine release.
• Go Egg-Free: Continue avoiding eggs, as they can trigger histamine release or inhibit the enzymes needed to break it down.

Ready to customize your week? Click the button below to access the PlexusDx meal planning tool. If you need to adjust a meal to better fit your preferences or pantry, use our easy "Swap" feature:

1. Locate the meal you want to change.
2. Click the three dots next to the recipe name.
3. Select “Swap recipe” from the menu.
4. Choose “Swap” for a one-time change or “Swap all” to replace it for the whole week.
5. Keep clicking “Swap” to find alternatives that match plan rules like GF/DF/egg-free.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.