Low Histamine Diet, Week 1

This delicious and simple four-week plan is designed to support clients managing histamine intolerance by focusing on freshness and nutrient density. Our Low Histamine Diet removes high-histamine triggers to help manage symptoms for those who suspect or experience intolerance, while providing a well-balanced array of colorful, fun meals. To ensure safety and comfort, this plan is strictly egg-free, nut-free, and soy-free, and it prioritizes low-histamine ingredients throughout. By minimizing dietary histamine load, this approach supports the function of key genes found in your PlexusDx report, such as AOC1 (which governs digestive histamine breakdown), HNMT (responsible for cellular clearance), and MAOB (a backup pathway for histamine metabolism), helping to keep your body's histamine levels in a healthy balance.

The program is grounded in the science of histamine accumulation, emphasizing that how food is stored and prepared is just as important as the food itself. Histamine levels rise naturally over time and through fermentation, so this plan prioritizes fresh ingredients and immediate consumption over leftovers. Based on these principles, the following evidence-backed recommendations guide your meal plan:

Whole Foods Focus: We use whole, unpeeled fresh fruits and vegetables because peels protect produce from bacteria that stimulate histamine production. Peel and prepare these items close to mealtime for the lowest histamine content.
Avoid Fermented & Aged Foods: To limit intake of biogenic amines, the plan excludes aged cheeses, yogurt, sauerkraut, soy products, and alcoholic beverages, as fermentation significantly spikes histamine levels.
Fresh Protein Choices: Meals feature freshly cooked meat, poultry, and fish. We strictly avoid high-histamine options like shellfish, as well as processed, smoked, pickled, or canned meats.
Additive-Free: Since certain additives can trigger histamine release, this program eliminates artificial flavorings, colors like tartrazine, and preservatives such as benzoates and sulfites.
Egg-Free: Although egg yolks are often tolerated, egg whites can release histamine or inhibit breakdown enzymes. This program excludes eggs entirely to prevent potential intolerance symptoms.

Click the button below to access your PlexusDx meal planning tool and customize your weekly menu. If you need to adjust a meal to better fit your preferences or pantry, use the "Swap" feature to find an instant alternative that matches your diet's rules. Just follow these steps:

Locate the meal you want to change on your planner.
Click the three dots next to the meal name.
Select "Swap recipe" from the menu.
Choose "Swap" to change just that meal, or "Swap all" to replace it everywhere it appears.
Keep clicking "Swap" to shuffle through alternatives that are automatically gluten-free, dairy-free, and egg-free to match your plan.

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.

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