Supporting the Gut and Reducing Histamine Load

General Tips

✔ Cook foods fresh where possible
✔ Freeze leftovers immediately if cooking extra
✔ Avoid aged, fermented, or heavily processed foods
✔ Focus on simple, whole ingredients

Day 1

Breakfast
Porridge with blueberries, pumpkin seeds and cinnamon

Lunch
Grilled chicken salad with lettuce, cucumber, grated carrot and olive oil dressing

Dinner
Baked salmon, roasted sweet potato and steamed broccoli

Snack ideas
Apple slices with almond butter

Day 2

Breakfast
Scrambled eggs with sautéed courgette and gluten-free toast

Lunch
Turkey lettuce wraps with avocado, cucumber and olive oil

Dinner
Roast chicken with quinoa and steamed green beans

Snack ideas
Pear and a handful of walnuts

Day 3

Breakfast
Smoothie with pear, mango, coconut milk and chia seeds

Lunch
Chicken and vegetable soup with carrots, celery and herbs

Dinner
Lamb mince with roasted butternut squash and sautéed spinach substitute such as kale

Snack ideas
Rice cakes with tahini

Day 4

Breakfast
Overnight oats with apple, cinnamon and sunflower seeds

Lunch
Quinoa bowl with roasted vegetables, grilled chicken and olive oil

Dinner
Fresh white fish with mashed sweet potato and steamed courgette

Snack ideas
Blueberries and pumpkin seeds

Day 5

Breakfast
Egg omelette with mushrooms and herbs

Lunch
Turkey and avocado salad with mixed greens

Dinner
Slow-cooked lamb stew with carrots, parsnips and herbs

Snack ideas
Apple with handful of almonds

Day 6

Breakfast
Buckwheat pancakes with pear slices and a drizzle of maple syrup

Lunch
Chicken quinoa salad with cucumber, olive oil and fresh herbs

Dinner
Baked cod with roasted vegetables and brown rice

Snack ideas
Carrot sticks with hummus alternative made from white beans

Day 7

Breakfast
Porridge with grated apple, flaxseeds and cinnamon

Lunch
Turkey vegetable soup with sweet potato and herbs

Dinner
Grilled chicken with roasted squash and steamed broccoli

Snack ideas
Handful of walnuts and blueberries

Foods That Are Generally Lower in Histamine

Helpful staples for clients:

Proteins

  • Fresh chicken

  • Turkey

  • Fresh lamb

  • Fresh fish

Vegetables

  • Broccoli

  • Courgette

  • Carrots

  • Sweet potato

  • Green beans

  • Lettuce

Fruits

  • Apples

  • Pears

  • Blueberries

  • Mango

Healthy fats

  • Olive oil

  • Coconut oil

  • Avocado (small amounts)

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