Low Histamine Diet: Week 3

Welcome to Week 3 of your four-week journey toward better histamine balance. This simplified, delicious plan is designed to support clients managing histamine intolerance by removing high-histamine triggers while providing a wide variety of colorful, nutrient-dense meals. We have carefully structured this week to be gluten-free, soy-free, nut-free, and egg-free, ensuring that common allergens and histamine liberators are minimized. By focusing on fresh ingredients and proper storage, this plan directly addresses the needs highlighted in your PlexusDx report. It specifically targets pathways involving genes like AOC1 (which produces the DAO enzyme for digestive histamine breakdown) and HNMT (responsible for clearing histamine in other tissues), as well as receptor sensitivity genes like HRH1. These genetic insights help explain why choosing fresh, additive-free foods is critical for managing symptoms like digestive discomfort or flushing.

The science behind this program emphasizes that histamine levels in food increase over time and with certain processing methods. Therefore, our evidence-backed strategy relies on consuming foods as fresh as possible and avoiding those that have been fermented, aged, or heavily processed. We also prioritize whole fruits and vegetables with their peels intact to protect against microbial growth that drives histamine production. To help you succeed, here are the core principles for this week:

Prioritize Whole Foods: Use whole, unpeeled fresh fruits and vegetables. Peels protect produce from bacteria that produce histamine; prepare them close to eating time.
Avoid Fermented & Aged Foods: Eliminate high-histamine sources such as aged cheeses, yogurt, sauerkraut, soy products, and alcoholic beverages, as fermentation significantly increases histamine levels.
Choose Fresh Protein: Stick to freshly cooked meat, poultry, and fish. Avoid shellfish, as well as frozen, smoked, canned, or cured meats which are high in histamine.
Go Additive-Free: This plan removes artificial flavorings, colors (like tartrazine), and preservatives (like benzoates and sulfites) that can trigger histamine release.
Remain Egg-Free: Eggs are excluded because they can trigger histamine release or inhibit the enzymes needed to break it down, which may aggravate intolerance symptoms.

If you find a meal in this week’s plan that doesn’t quite match your current cravings or pantry stock, you can easily find a suitable alternative using our smart meal planning tool. Click the button below to access your dashboard, where you can browse thousands of recipes that fit your specific filter requirements. To make a change, simply follow these steps:

Locate the meal you wish to change on your planner.
Click the three dots next to the meal name.
Select “Swap recipe” from the menu options.
Choose “Swap” to change just that meal, or “Swap all” to replace it for the whole week.
Keep clicking “Swap” to cycle through alternatives that match plan rules like gluten-free, egg-free, and low histamine.

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.

Meal Planning Tool ➜

Diets & Meal Plans