Low Histamine Diet, Week 4

Low Histamine Diet, Week 4

This delicious and simple four-week plan is specifically designed to support clients managing histamine intolerance by removing high-histamine foods and minimizing common triggers. To further reduce potential sensitivities, this phase is naturally egg-free, gluten-free, nut-free, and soy-free, ensuring a gentle approach for your digestive and immune systems. These dietary adjustments directly support the biological pathways referenced in your PlexusDx report, particularly for genes like AOC1, which produces the DAO enzyme responsible for breaking down histamine in the gut, and HNMT, which clears histamine within your cells. By prioritizing fresh ingredients and avoiding specific allergens, this plan helps reduce the overall histamine load your body needs to process, which may be especially helpful if your genetic profile indicates variations in histamine clearance or immune regulation genes like HRH1 or IL13.

The core scientific principle of this program is that histamine levels in food increase over time and through processing. Therefore, the most effective strategy is to focus on freshness and avoid foods that have been aged, fermented, or preserved. This program applies these evidence-backed principles to help you feel your best:

• Prioritize Whole, Unpeeled Foods: Enjoy whole fresh fruits and vegetables with their skins intact, as peeling can increase histamine content; prepare produce close to mealtime whenever possible.
• Avoid Fermented & Aged Foods: Eliminate high-histamine sources such as aged cheeses, yogurt, processed meats, sauerkraut, soy products, and alcoholic beverages.
• Choose Fresh Proteins: Stick to freshly cooked meat, poultry, and fish, while avoiding shellfish and any meats that are frozen, smoked, pickled, canned, or salted.
• Keep it Additive-Free: Steer clear of artificial flavorings, colors (like tartrazine), and preservatives (such as benzoates and sulfites) that can trigger histamine release.
• Stay Egg-Free: Exclude eggs entirely, as they can trigger histamine release or inhibit the enzymes required to break histamine down.

To access your personalized meal planning tool and customize this menu further, click the button below. You can easily adjust recipes to suit your specific tastes or dietary needs using the "Swap" feature. Just follow these simple steps:

1. Locate the meal you wish to change on your planner.
2. Click the three dots associated with that meal.
3. Select “Swap recipe” from the menu options.
4. Choose between “Swap” for a single meal or “Swap all” to replace that meal across the plan.
5. Keep clicking “Swap” to browse through alternatives until you find one that matches your preferences and plan rules (e.g., GF, DF, or 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.