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Low Histamine Meal Planning for Histamine Intolerance and Mast Cell Activation Syndrome

Histamine Intolerance / MCAS

With Histamine Intolerance and Mast Cell Activation Syndrome, there’s a lot to consider when putting together a low histamine meal plan.

An accurate low histamine food list is a good place to start.

The foods you choose are super important when it comes to tackling Histamine Intolerance.

But there’s more to a low histamine meal plan than just buying low histamine food.

Keep reading to learn more about:

With these tips, it won’t be long before low histamine meal planning becomes second nature.

Before we get to the planning, here’s a quick refresher on Histamine Intolerance, for those who need it.

How Can a Low Histamine Meal Plan Help with Histamine Intolerance?

It’s important to know that this blog post is for informational and educational purposes. It’s not meant to treat any health condition or to be prescriptive for anyone. If you have any medical condition, it is critical you work under the care and guidance of a licensed medical provider.

To answer this question, let’s start with what histamine is.

Histamine is a type of chemical mediator released by your mast cells. It belongs to a group called biogenic amines. Your body makes histamine. And it’s also found in certain foods.

Histamine isn’t necessarily bad. In fact, it plays important roles in your body.

Histamine is important for:

  • Digestion
  • Your sleep/wake cycle
  • Your immune response
  • Sending messages throughout your body

It’s only a problem when you have more histamine in your body than your body can process.

The amount of histamine in your body is sometimes called your histamine load.

When your histamine load is more than your body can keep up with, you can end up with Histamine Intolerance.

Symptoms can range widely, from headaches and digestive issues to skin reactions like hives, flushing, or itching.

Relaed Post: What is Histamine Intolerance?

One of the first ways to start addressing Histamine Intolerance is by getting your histamine load down.

And one powerful way to do that is with a low histamine meal plan.

For this post, meal planning doesn’t mean just meal prep.

Meal prep can mean anything from preparing one meal to cooking once and eating through the week. Although, we will share some tips for that, too.

You can think of low histamine meal planning as not just deciding what you are going to eat each day. But as an overall approach to choosing low histamine foods and keeping them as low histamine as possible.

Because how you shop for, store, and cook foods can affect histamine levels, too.

Let’s start at the beginning with what fits in a low histamine diet.

The Low Histamine Diet

Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. A nutritionist or dietitian familiar with histamine issues can be especially helpful when navigating food choices. Never limit foods unnecessarily, and always have a licensed medical provider supervising your case.

The Low Histamine Diet is sometimes called an elimination diet. But we’d like you to think of it a little differently.

Yes, with a low histamine diet, you’ll avoid or swap out higher histamine foods for a while.

But keep in mind, this isn’t meant to be long term. Diets are meant to be a bridge. And you want to keep as much variety as possible.

Ideally, as you address your underlying root triggers, you’ll be able to tolerate a much greater variety of foods. The goal is to always to reintroduce foods over time.

In the beginning, though, you will likely be making some significant changes.

We find it helps to think about swapping high histamine foods rather than just removing them. And focusing on what you can have.

It’s very important to keep as much nutritional variety in your diet as possible. Nutrients play critical roles in your body and healing.

For example, vitamins like B6 are needed to activate the DAO (diamine oxidase) enzyme that breaks down histamine. And vitamin C helps support your immune system and calm mast cells. These are just a couple of examples.

So, keep as much variety as you can in your low histamine meal planning.

Related Post: Low Histamine Foods List for Mast Cell Activation Syndrome (MCAS) and Histamine Intolerance

Let’s start your meal planning with some of our favorite swaps you can use.

Our Favorite Go-To Food Swaps for Low Histamine Diets

It’s okay to keep meals simple.

Many people still love chicken and broccoli even though they can eat so much more now.

And many of us on the team gravitate toward soups, smoothies, and salads, like this Easy Mango-Basil Smoothie or the Baru Crusted Chicken Salad & Dressing.

Getting creative is also part of the fun! Sometimes inspiration strikes from what a family member is eating, something on TV, or an old comfort classic. And we modify it to fit low histamine needs.

All the recipes on our website are low histamine!

Related Resource: Click here to visit our recipe page, where you can sort by food intolerance.

Let’s take a look at how to swap things out to make regular recipes low histamine.

Look For Food with a Similar Texture

Is it a leafy green you need? Consider many varieties of lettuce, cabbage, and herbs.

Do you need a crunchy vegetable? Cauliflower or carrots may work.

Look For Food with Similar Taste Profiles

Does your recipe call for strawberries? Go with something like a blueberry or cherry.

While any sweet fruit could work, you’ll likely feel more satisfied when the swap is similar in flavor.

For example, swapping a strawberry with an apple would be a much different taste and texture experience.

Look For Food with Similar Cook Times

Root veggies can cook up similarly.

A potato and a rutabaga are about the same density and consistency. Which makes them an easy swap.

Potatoes and asparagus, on the other hand, cook up very differently. A 20-minute boil is just right for potatoes, but would leave asparagus overcooked.

Our Go-To Food Swaps for a Low Histamine Meal Plan

These are some of the most common swaps you will find in our recipes:

We also focus heavily on adding fresh herbs for nutrients and flavor.

We’d love for you to share your go-to swaps in the comments, too!

Here are some other general guidelines we use when it comes to choosing foods.

General Guidelines for a Low Histamine Meal Plan

We put together a low histamine foods list to make it easier to choose delicious, low histamine foods.

There are some great lists out there but you do want to be cautious.

Some lists show every food someone had a reaction to, whether it came from histamine or not. And many don’t list histamine liberating foods.

The MC360 Food List is different. It lists both.

And it’s backed by in-depth research, working with hundreds of highly sensitive people, and years of personal experience.

What You’ll See on the MC360 Low Histamine Foods List:

  • Low histamine foods
  • Which foods should be avoided in Phase 1 of the low histamine diet
  • Foods to emphasize (contain nutrients with histamine-lowering properties)
  • Histamine liberators (foods that may not be high histamine, but can trigger histamine release)
  • Which foods to buy organic due to high pesticide residue, which can trigger mast cells
  • Which low histamine foods are also high oxalate or high lectin foods

Getting familiar with the food list is a great place to start.

Other General Guidelines to Consider

In the Mast Cell 360 Clinic, we’ve seen clients react to lots of additives and preservatives. And we’ve experienced this ourselves, too.

Packaged foods often contain mast cell triggering ingredients.

So generally, we recommend avoiding packaged foods if you see any of these listed:

  • Artificial colors and flavors
  • “Natural” flavors (may not be natural at all!)
  • Carrageenan
  • Calcium chloride
  • Citric acid
  • Food colorings
  • Hydrolyzed lecithin / BHA, BHT
  • Lecithin
  • Maltodextrin
  • MSG
  • Potassium sorbate
  • Potassium triphosphate
  • Smoke flavoring
  • Sodium benzoate
  • Sodium nitrite
  • Sodium triphosphate
  • Xanthan gum
  • Yeast and yeast extract

Beyond those ingredients there are a few other general things to consider, like:

  • Focus on fresh. Fresh or frozen foods are better than canned or dried in most cases.
    • Although beans/legumes, rice, and sorghum can be ok dried.
  • Avoid common triggers. Many people find going gluten-free, dairy-free, sugar-free, and avoiding or limiting eggs (in phase 1) helpful
  • Limit or avoid the highest histamine foods. You’ll obviously want to avoid very high histamine foods like fermented foods, sauerkraut, kombucha, aged cheeses, preserved meats, and others.
  • Watch for histamine liberators. You’ll also want to watch for common histamine liberators like citrus fruits (oranges, lemons, limes, grapefruit), pineapple, tomatoes, etc.
    • Some foods may not be high in histamine themselves, but they can signal your body to release more histamine.

But it isn’t all about what you can’t have.

Related Post: Low Histamine Foods List for Mast Cell Activation Syndrome (MCAS) and Histamine Intolerance

Emphasize nutrient-dense herbs and vegetables that are histamine lowering.

When choosing herbs, fresh is best. Fresh has more histamine-lowering properties. Dried is a little higher histamine but if you’re at a good place with your health, and a little further along in your journey, they can be ok.

TIP: Many herbs like basil, rosemary, and oregano have been shown to have anti-inflammatory properties. Turmeric is another anti-inflammatory option. But you will also want to be aware that it can lower DAO in your gut.

One more thing about produce. We get asked about plastic packaging all the time.

Produce and Plastic

Plastic isn’t always the best choice. It can leach into your food or drinks, especially when heated. And it can contain mast cell-triggering materials like BPA (a toxin commonly found in plastics).

But here’s how we approach it.

Just do the best you can. We live in a world of plastics, it’s hard to avoid all the time.

Do what you can. But don’t stress about being plastic-free 100% of the time.

Reusable produce bags are one easy way to cut back. Farmer’s markets often don’t have pre-packaged produce, either.

But if produce does come in plastic, you can transfer it to a glass or silicone container when you get home.

Next up, more tips for what to look for when shopping.

Tips for Buying Low Histamine Foods

Here are our quick tips for what to look for when buying food for your low histamine meal plan.

Buying Fruits and Veggies

Fresh is often best when it comes to vegetables and fruit.

Canned produce tends to be higher histamine. Dried fruits are higher histamine, too. And they often contain triggering preservatives.

So, stick to fresh foods from the low histamine foods list when you can. Frozen is also generally a good choice, though fresh tends to have better flavor.

When it comes to fresh produce, freshness itself matters.

Even a low histamine food can have increased histamine levels if it sits around too long.

  • Look for firmness in foods like turnips, carrots, and rutabagas. If a food meant to be firm shows signs of softness, that’s a sign of age. Smaller ones are younger and usually lower histamine.
  • Withering skin and heavy bruising are age indicators, too. Does your pear have wrinkles? Does your turnip have brown bruises? It’s probably best to add those to your compost bin.
  • Look for leafy veggies with mostly intact, non-wilting leaves. Cabbage should still be tightly packed. Lettuce should have some give but should not be brown and saggy.
  • Avoid buying pre-cut fruit and veggies. More surface area means more opportunity for bacteria to grow, which increases histamine levels.

TIP: Before you go shopping, do a quick inventory. You’ll save money by knowing what you’ve got on hand. At the same time, discard any old produce or add it to your compost.

Buying Meat and Seafood

Buying fresh produce is a great option. But buying “fresh” meat and seafood can be a gamble.

The Problem with “Fresh”

Have you ever eaten meat and been fine. But then eaten the same kind of meat and had a reaction to it?

Here’s why you might be fine with a type of meat one meal, and not the next.

That “fresh” meat may have arrived at the store anywhere from 3 to 7 days after slaughter. And if it sits in the store for several more days, it’s aging even more. Which means rising histamine levels.

For the lowest histamine levels, the animal needs to be frozen almost immediately after catch or slaughter.

This is something Beth experienced firsthand. She used to call her local grocer every week to find out exactly when their meats were being delivered. But she’d still sometimes have reactions, even if she got to the store within an hour of delivery.

Related Article: Are You Raising Your Histamine Levels with These Meat Handling Mistakes?

Knowing about companies like Northstar Bison when we were first starting out on our own recovery journeys was very helpful. Northstar offers pasture-raised meats and sustainably caught fish that are frozen immediately after slaughter or catch.

>>>Get 10% off your Northstar Bison orders with coupon code MASTCELL360

White Oak Pastures is another great source of lower histamine meats to check out.

White Oak Pastures

>>>Get 10% off your first White Oak Pastures order with coupon code MASTCELL360

Many of our clients have been able to tolerate so much more since switching to sourcing meat and seafood this way.

Be Careful with These Meat and Seafood Options

There are a few things you need to know about some meats that are often much higher histamine.

Ground meats are higher in histamine because there’s more surface area for bacteria to grow.

You might consider getting a meat grinder and grinding your own to use right away, if you use ground meat frequently.

One exception worth noting. Northstar’s ground meat has tested as having negligible histamine levels and has been well-tolerated by many in our sensitive community.

You still may want to stick with whole cuts like roasts or grinding your own meat in the beginning.

Aged meats will be higher histamine, too.

Beef and bison are almost always aged 7 to 14 days. Northstar and White Oak Pastures both have a non-aged options!

You’ll also want to avoid high histamine processed meats like salami and bacon.

Don’t worry we’ve got a great alternative: Low Histamine Bacon with Southern Greens Recipe

And don’t be afraid to try something new. Many people find they really enjoy meats they haven’t tried before like lamb, elk, bison, and rabbit.

Some shellfish like shrimp or oysters will also be higher histamine. We haven’t yet found a great low-histamine option for those.

Now you know what to buy for your low histamine meal plan.

But once you get it home, how do you store it? And what are the best cooking methods? Keep reading!

Storing Low Histamine Food

Let’s start with storing uncooked foods.

For produce, most foods are going to keep better in the refrigerator than at room temperature.

And most produce will keep best in the produce drawers. Different parts of your refrigerator run at different temperatures — the door, for example, can be warmer than the crisper.

Keep produce in your produce drawers as much as possible. Use produce bags with as much air pressed out as you can manage.

Silicone produce bags are a good option. Fabric bags tend to let in more air, which causes food to age faster — and histamine levels to rise faster.

For meat, if you’re getting it frozen, keep it frozen until you’re ready to cook it.

Related Post: Lowest Histamine Frozen Chicken Recipe

Storing Leftovers So They Stay Low Histamine

Once you cut or cook anything, it’s best to freeze whatever you aren’t going to eat right away.

Store your leftovers in silicone bags or glass dishes if possible.

A habit we recommend picking up is to pack up leftovers and put them in the freezer before sitting down to eat. It keeps the food lower histamine if you store it in the freezer.

Depending on your level of Histamine Intolerance, you may be able to keep some leftovers in the fridge for under 24 hours. Some people can prep their lunch at breakfast time, so it only sits in the fridge for a few hours.

But if you have a lot of sensitivities or are just starting out, err on the side of caution and freeze all leftovers.

When you’re ready to eat them, reheat and eat right away.

That covers produce and meat. But there’s something special to know about nuts and grains.

Reducing Mold Toxins in Nuts and Grains

Mold Toxicity is the #1 root cause of Mast Cell Activation Syndrome we see in the Mast Cell 360 practice.

Many nuts and grains contain mold toxins.

Mycotoxins (the toxins from mold) can wreak havoc on the immune system. And mold can cause your mast cells to release even more histamine.

Thankfully, there are easy ways to reduce mold toxins in nuts and grains. We’ll look at that in just a moment.

But first, here are some nuts and seeds that frequently contain mold toxins:

  • Almonds
  • Brazil nuts
  • Cashews
  • Hazelnuts
  • Peanuts
  • Pine nuts
  • Pistachios
  • Sunflower seeds
  • Walnuts

Grains:

  • Barley
  • Corn
  • Oats
  • Rice
  • Rye
  • Sorghum
  • Wheat

Note: peanuts, cashews, and walnuts are high histamine, so we don’t recommend those on the low histamine diet. We also don’t recommend gluten grains like barley, rye, and wheat.

Many clients in the Mast Cell 360 practice have shown sensitivity to lectins in grains like oats, rice, and corn, too.

For the foods you can eat, here are quick tips on reducing mold toxins and mold spores in your low histamine meal plan. These tips will also help reduce oxalates.

A cool thing we learned while researching this topic: alkaline water is more effective for reducing mold toxins. You can make water alkaline just by adding baking soda.

Research-supported methods for reducing mold toxins:

  • Soaking in alkaline pH water (also reduces oxalates)
  • Rinsing (also reduces mold spores)
  • Heating

Our Method for Reducing Mold Toxins in Nuts and Seeds

  1. Always buy the freshest nuts and store them in the fridge or freezer.
  2. Sort them and discard any that look shriveled, discolored, or moldy. Place the nuts or seeds into a very large non-metal bowl.
  3. Cover nuts or seeds with filtered water
  4. Add ⅛ teaspoon of baking soda for each cup of nuts or seeds
  5. Cover the bowl with a large plate or lid
  6. Soak in the fridge for 12–24 hours (the low temperature slows any mold spore growth)
  7. Strain the nuts and rinse well with filtered water
  8. Dry in a food dryer or in your oven at about 250º until completely dry and crispy
  9. Store in an airtight container in the fridge of freezer

Our Method for Reducing Mold Toxins in Grains

It’s ok to work with just what you need here. As long as the grain stays dry and you don’t see mold, it won’t grow more mold sitting dry in a bag. If it’s sitting open in high humidity, mold growth could increase.

To lower mold in grains:

  1. Add 1–2 cups of grain (like sorghum or rice) to a quart-size glass jar
  2. Cover with filtered water
  3. Stir in 1 tablespoon of baking soda for every cup of grain
  4. Cover the jar with the lid
  5. Soak in the fridge for 12–24 hours
  6. Strain the grains and rinse well with filtered water
  7. Cook until done (will be softer in texture than unsoaked cooked grains)

Low Histamine Meal Plan Cooking Times and Methods

When it comes to a low histamine meal plan, you’ll also want to consider how cooking affects histamine levels.

Generally speaking, the longer the cook time, the higher the levels of histamine. This is because longer cooking allows more time for histamine-producing bacteria to build up on food.

Slow roasts and crock pot meals tend to be higher in histamine due to cook times.

Instant Pot cooking is an excellent alternative.

Instant Pots are pressure cookers that cook foods fairly quickly. This is especially helpful for meats. You can even cook meat from frozen to plate in anywhere from 45 to 90 minutes.

Many people on our team make unaged beef, pork, or elk roasts in our Instant Pot regularly. They are also great for easy soups! Even family members without Histamine Intolerance enjoy these meals.

Related Article: Instant Pot Lowest Histamine Pork Roast Recipe

Pressure cooking some foods can also reduce lectins.

Squashes, rice, and potatoes are good candidates, though it doesn’t seem to do much for wheat and corn. For those with Lectin Intolerance, pressure cooking can be a helpful tool, though it doesn’t eliminate lectins completely.

Air frying is another quick, effective cooking method. It’s a great alternative to deep frying, which can be inflammatory. And with Histamine Intolerance or MCAS, reducing inflammation is a priority.

To avoid cooking in toxic plastic, use either a stainless steel air fryer or a glass air fryer.

Grilling can be ok on special occasions if you aren’t very sensitive.

However, some people with Histamine Intolerance or MCAS are sensitive to grilled foods due to the fuel source (charcoal, propane) and the inflammatory compounds created from charring (like acrylamides, HCAs, and PAHs).

Tips for Making Your Low Histamine Meal Planning Easier

Now that you know how to think about keeping foods low histamine, let’s look at a few ways to make preparing and eating them easier for you.

How to Make a Low Histamine Meal Plan for the Day or Week

As you read earlier, low histamine meal planning isn’t just about deciding what to eat when. It’s also understanding how to shop for, store, and cook food to keep it low histamine.

So, if you skipped to this section, you may want to at least skim the information above.

Once you understand how to shop, store, and cook food to keep it low histamine a little planning ahead can go a long way!

You can write down foods you tolerate well or recipes you enjoy. And start planning from there.

Some people like to have every day planned out. Others like to have meals they know they will eat for the next few days but leave what day they are prepared flexible.

While others like to batch cook and have meals on hand (more on that in a bit). Do what suits you best.

Everyone’s needs are also a little different. Some people feel best with more protein, others need more complex carbohydrates or healthy fats to stay stable. So pay attention to how your body responds and adjust accordingly.

One easy place to start is with a protein.

Choose your meat or protein source, then build the rest of your meal around it with low histamine vegetables and a safe fat or oil or carbohydrates that fit your needs.

Breakfast, lunch, and dinner don’t need to look wildly different either. Simplicity reduces decision fatigue on days where you are struggling with symptoms or low on energy.

For a single day, you can pick a protein and a few vegetables for each meal.

For a full week, a simple rhythm might work better than a rigid plan:

  • Pick 2 to 3 proteins for the week and rotate them (chicken, pork roast, low histamine fish)
  • Choose 4 to 5 vegetables you can mix and match across meals

If you want to plan recipes for the week, just gather your recipes and make shopping lists from those!

The goal isn’t perfection. It’s having your options ready so you can eat in a way that supports your body.

You don’t have to start by planning out every meal for a whole week. Just start with one day. And as you build your recipes, and your diet expands, it will be easier.

What if you don’t want or have the energy to cook every day? Let’s look at a few simple tips for that next.

Batch Cooking for Low Histamine Meal Plans

Batch cooking doesn’t need to be complicated. You can start with just one protein.

Batch cooking meat and freezing it is an easy way to cut meal prep time. For example, this Low Histamine and Low FODMAP Taco Recipe uses either roast chicken or pork.

Here are some tips for simple batch cooking:

  1. Write down a list of foods you tolerate and do well with
  2. Decide if you want to start by just making a plain protein or two to freeze in portions or double up a recipe or two to freeze
    • If you want to double up some recipes, gather those recipes. We suggest simple ones to start with!
  3. Make a list of what you will need from the store
  4. Gather your food
  5. Prepare your space by getting all the tools you will need out
  6. Put your meat in to cook while you wash and chop all your vegetables
  7. Freeze everything in portions that are easy to reheat for a meal
    • These silicone cubes are handy for portioning things out and they come in different sizes. When you are ready to eat, just pop a cube out and reheat it in the microwave.

Cooking a few plain proteins and freezing them in portions or making a few different meals over the weekend with enough to freeze means having a variety of options throughout the week with far less daily effort.

Ask a partner, friend, neighbor, local support group or church for help if you need it.

If you want to cook for yourself, or need to, there are also ways to make it a little easier. Let’s look at a tip for managing energy with cooking next.

Meal Prep and Microsteps

When you are very sick, cooking can be genuinely difficult. It can take a lot of energy just to stand in the kitchen.

If this sounds familiar, you’re not alone. This is something we hear from clients regularly.

We’ll go back to Beth’s story. What helped her most was breaking things down into microsteps.

For example, if she was going to make soup for dinner, she might gather all the equipment she needed the night before or that morning and set them all on the counter — a big pot, spoon, knife, peeler, and cutting board. Then before starting the recipe, she would pull all the ingredients together in one place.

Approaching tasks in smaller pieces can make cooking feel more manageable.

This is part of why our recipes have equipment lists, so you can plan microsteps if you need to.

Now you know what to buy, how to store your food, and supportive ways to cook it. But what if you do all these things and still have reactions?

Still Having Reactions?

Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a licensed medical provider supervising your case.

You may not notice a big difference immediately, even with a low histamine diet.

Most people reduce histamine foods for 4 to 6 weeks as a trial.

If they notice improvements in symptoms, they stay low histamine while they work on root causes. If they’re not sure, they reintroduce high histamine foods for 3 days to see if symptoms increase.

Always use good judgment and support from your healthcare provider when making changes to your diet.

But if you’re still struggling, there may be other things going on beyond Histamine Intolerance.

It’s worth knowing that Histamine Intolerance is distinct from IgE-mediated food allergies, though the symptoms (including hives, flushing, and digestive upset) can overlap. And that can make it tricky to sort out on your own. This is another reason working with a knowledgeable provider matters so much.

Some people also use antihistamines as a short-term bridge while they work on the dietary and root cause sides of things.

Related Post: The Best Antihistamine for Histamine Intolerance and Mast Cell Activation Syndrome

Antihistamines can help ease symptoms temporarily, but they don’t address the underlying reasons histamine is building up in the first place. So dietary work and root cause investigation are key to healing.

Going Beyond Low Histamine Meal Plans

It may also be time to look more closely at other environmental triggers, like mold, or other food intolerances.

Having more than one food intolerance is quite common in our sensitive crowd.

If you don’t notice much of a difference with a low histamine diet, we recommend keeping a food diary.

It doesn’t have to be complicated. A simple notebook works great.

Just jot down the date, foods eaten, and any reactions you notice in your food diary.

Look for patterns in the types of foods and symptoms.

Related Post: Beyond Histamine: Your Guide to Food Intolerances with Mast Cell Activation Syndrome

For example, you might find you’re eating low histamine foods that are also high in lectins. These might include:

  • Zucchini
  • Butternut squash
  • Corn
  • Quinoa
  • Legumes
  • Chia
  • Chickpeas

Finding patterns can help you talk with your provider about what additional steps might make sense alongside your low histamine diet.

You might also need some extra support from supplements.

Diamine oxidase (DAO) is an enzyme your body makes to break down histamine. For many reasons, your body may not be producing enough DAO.

If that’s the case, you might want to consider a DAO supplement and other histamine or mast cell supports.

We hope these tips are helpful!

What are your best tips for a low histamine meal plan? Share them in the comments below!

More Resources for Low Histamine Meal Planning

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  1. dal

    Please could you send the printable versions of the high/low histamine food lists to me please.
    Thank you!

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