Low-Histamine Diet Plan & Ideas

Written By Regina Steele

The Low-Histamine Life Starter Pack (a.k.a. Your Anti-Allergy Grocery List & Weekly Menu)

Let’s face it — transitioning to a low-histamine diet can feel like someone just lit your pantry on fire and handed you a bag of ice cubes for dinner. BUT, once you know what you can eat (instead of crying over your abandoned avocado toast), it gets way easier. And bonus: your sinuses, skin, and sanity will thank you.

Low-Histamine Diet: Grocery Inventory List

These foods are typically low in histamine and less likely to trigger your immune system’s drama queen tendencies. That said, everyone’s threshold is different, so keep it experimental and personalized. Think of this list as your allergy-friendly BFF:

Proteins (Fresh Only – Freeze or Use Immediately)

Histamine builds in aged/leftover proteins. The fresher, the better.

  • Organic chicken breast

  • Organic turkey breast

  • Fresh-caught white fish (e.g. cod, sole, haddock)

  • Pasture-raised eggs (some tolerate, some don’t – test it out)

  • Grass-fed lamb

  • Wild game (if super fresh)

  • Lentils (for some – test carefully)

  • Hemp seeds, chia seeds

Vegetables (Most Fresh Veggies Are Fair Game)

  • Zucchini

  • Carrots

  • Cucumbers

  • Lettuce (Romaine, Butter, Red Leaf)

  • Arugula

  • Sweet potatoes

  • Parsnips

  • Pumpkin

  • Broccoli (lightly steamed)

  • Cauliflower

  • Green beans

  • Asparagus

  • Beets

Fruits (Stick to These in Moderation)

Avoid citrus, strawberries, bananas, avocados — they're histamine bombs.

  • Blueberries

  • Apples

  • Mango

  • Pears

  • Watermelon

  • Cantaloupe

  • Grapes (seeded, organic)

Grains & Carbs

  • Quinoa

  • White rice

  • Brown rice

  • Buckwheat

  • Oats (gluten-free if needed)

  • Rice noodles

  • Tapioca

  • Arrowroot flour

Oils & Fats

  • Olive oil (cold-pressed)

  • Coconut oil

  • Ghee (if tolerated)

  • Avocado oil (sometimes tolerated — test it out)

Herbs & Spices (Fresh is Better)

Dried = higher histamines. Go fresh when possible.

  • Parsley

  • Cilantro

  • Basil

  • Thyme

  • Dill

  • Chives

  • Turmeric

  • Ginger

Beverages

  • Filtered water (duh)

  • Herbal teas: rooibos, nettle, chamomile, ginger

  • Coconut water (pure, no additives)

Snacks & Extras

  • Coconut yogurt (unsweetened)

  • Rice cakes

  • Homemade smoothies (low-histamine fruits)

  • Pumpkin or hemp seeds

  • Pure maple syrup or raw honey (small amounts)

7-Day Low-Histamine Meal Plan (a.k.a. "I Have No Idea What to Eat" Fixer)

All meals are histamine-conscious, anti-inflammatory, and won't make you cry at your fridge. Adjust portions and ingredients based on your tolerance and appetite!

Day 1

  • Breakfast: Oatmeal with blueberries, chia seeds, and a drizzle of maple syrup

  • Lunch: Quinoa bowl with roasted zucchini, sweet potato, arugula, and olive oil

  • Dinner: Grilled chicken with steamed broccoli and rice

  • Snack: Pear slices with coconut yogurt

Day 2

  • Breakfast: Smoothie with coconut milk, mango, spinach, and hemp seeds

  • Lunch: Turkey lettuce wraps with cucumber, grated carrot, and tahini drizzle

  • Dinner: Baked cod with roasted carrots and mashed pumpkin

  • Snack: Rice cakes with ghee and cinnamon

Day 3

  • Breakfast: Chia pudding with apples and cinnamon

  • Lunch: Quinoa salad with fresh parsley, green beans, and olive oil dressing

  • Dinner: Grilled lamb with sautéed zucchini and mashed sweet potato

  • Snack: Watermelon slices

Day 4

  • Breakfast: Gluten-free toast with ghee and steamed apples

  • Lunch: Chicken and rice soup with herbs (homemade, of course — no bouillon cubes here)

  • Dinner: Pan-fried turkey with roasted beets and broccoli

  • Snack: Mango chunks and coconut flakes

Day 5

  • Breakfast: Rice porridge with pear, ginger, and maple syrup

  • Lunch: Steamed veggie bowl with buckwheat and pumpkin seeds

  • Dinner: White fish with sautéed green beans and quinoa

  • Snack: Cantaloupe cubes

Day 6

  • Breakfast: Smoothie with pear, cucumber, spinach, and coconut water

  • Lunch: Lamb lettuce wraps with shredded carrot and ginger-herb dressing

  • Dinner: Baked sweet potato topped with steamed veggies and fresh herbs

  • Snack: Apple slices with a spoonful of coconut yogurt

Day 7

  • Breakfast: Chia oats with blueberries and a sprinkle of hemp seeds

  • Lunch: Cold quinoa salad with steamed broccoli, carrots, and olive oil

  • Dinner: Grilled chicken with mashed parsnip and roasted zucchini

  • Snack: Handful of grapes or a rice cake with maple drizzle

You’re Not Just “Being Sensitive”

If histamine is your body’s way of yelling “SOMETHING’S WRONG,” this diet is your way of yelling back, “I’M WORKING ON IT.” It’s not about deprivation — it’s about calming the chaos, healing your gut, and giving your immune system a reason to chill.

Need help customizing this? Want a grocery list that doesn’t feel like a chemistry lab? I got you.

➡️ Message me to get a Low-Histamine Reset Plan downloadable guide that’ll save you time, money, and frustration.

You can feel like a human again — without sounding like a goose every time you inhale.

Regina Steele https://www.thementalmom.com
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