5 Day Low Histamine Meal Plan

Original price was: £19.00.Current price is: £10.00.

Did you know histamine can cause gut issues? Common symptoms associated with histamine intolerance include skin rashes, itchy nose and eyes, sneezing and wheezing, and headaches. But you can also experience nausea, stomach cramps, excessive mucus, diarrhoea and dizziness.

Histamine regulates our immune response, and it is released when we encounter allergens, cytokines, stress hormones, alcohol and hormones.

You can have problems with too much histamine because

  1. you can’t get rid of it so it builds up, or
  2. from creating too much.

In this download you will get:

  • Five day menu – a low histamine meal plan including recipes and clear instructions for cooking
  • Shopping list (itemised and sectioned by supermarket area)
  • Information about a low histamine diet and which foods to avoid.

You can be confident these low histamine meals are healthy, and provide you with a range of essential nutrients.

This meal plan is not suitable for vegetarians or vegans. (This is because beans and pulses, many nuts & seeds, cheeses and other vegetarian proteins are high histamine. If you need help with working this out for yourself please get in touch and I can help you navigate a vegan or vegetarian version.)


Example meals include:

  • chicken & wild rice soup
  • coconut, turmeric cauliflower bowl
  • carrot & tahini oats

Low histamine foods

Histamine in food increases over time, so aged foods and leftovers tend to be higher. These include

  • aged cheeses,
  • Yoghurt
  • Beer
  • wine
  • smoked fish and meat, processed meats
  • fermented foods like kefir or sauerkraut.
  • Tinned foods and ready meals may also affect people with a sensitivity to histamine
  • artificial colours such as tartrazine, and preservatives such as benzoates and sulphites.
  • Small amounts may be found in spinach, avocado, tomatoes

Some foods may affect histamine (but don’t contain it). These include

  • Kiwi
  • Citrus fruits, oranges, lemons, limes
  • Grapes
  • Pineapple
  • Strawberries

The low histamine diet is a targeted dietary intervention, not a long term solution and should be followed under the support of a qualified nutrition professional.

If you want more detailed support for your diet join the Gut Reset my 1:1 nutrition consultations.

This meal plan is not available to buy if you're in the United States or Canada.