Low Histamine Recipes: 1800 Calories Meal Plan

Some individuals have difficulty metabolizing histamine or experience excessive histamine release, leading to symptoms such as headaches, gastrointestinal issues, skin rashes, nasal congestion, and other allergic-like reactions. To alleviate these symptoms, a low histamine diet can be highly beneficial.


Understanding Histamine and Dietary Management

Histamine is found in various foods, and managing its intake is crucial for those sensitive to it. High-histamine foods include fermented items, hard cheeses, smoked and processed meats, shellfish, beans, some nuts, cocoa, chocolate, vinegar, and many salty or sweet snacks. For a comprehensive list of foods to avoid or include, you can refer to Histamine Intolerance Awareness.


Balanced and Nutrient-Rich Meals

This 1800-calorie meal plan focuses on providing a balanced diet with low histamine foods. It includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. This balance ensures a good mix of protein, carbohydrates, and fats, catering to overall health while managing histamine intake.

Here's how this meal plan is structured:

  • Calories: Approximately 1800 per day
  • Macronutrient Distribution:
    • - Carbohydrates: 50-60%
    • - Protein: 20-30%
    • - Fats: 15-25%


Example Foods and Meals

  • - Grains and Cereals: White rice, brown rice, oats, quinoa
  • - Vegetables and Fruits: Blueberries, bananas, strawberries, carrots, broccoli, zucchini
  • - Proteins: Lean chicken, turkey, egg substitutes, soy milk, almond milk
  • - Healthy Fats: Olive oil, macadamia nuts, almond butter


Red Pepper Pesto Pasta Recipe


  • - 2 cups (300g) red capsicum, chopped
  • - 2 tablespoons (28g) olive oil
  • - 1/4 cup (34g) pine nuts
  • - 1 teaspoon garlic, peeled
  • - 1 teaspoon organic apple cider vinegar
  • - 1 handful (10g) fresh basil
  • - 1 pinch salt
  • - 5 ounces white wheat flour pasta


  • 1. Preheat the oven to 180°C (350°F).
  • 2. Drizzle 1/2 tablespoon of olive oil over the chopped capsicum and roast for 20-30 minutes.
  • 3. While the capsicums are cooking, cook the pasta and reserve 1/2 cup of pasta water.
  • 4. Add the roasted capsicums, remaining olive oil, roasted pine nuts, garlic, apple cider vinegar, basil, and salt to a blender. Blend until smooth.
  • 5. Mix the pesto sauce with the pasta, adding pasta water until creamy.
  • 6. Divide into two portions and enjoy.



A low histamine diet, when properly balanced, not only helps manage symptoms but also promotes overall health and well-being. By incorporating a variety of nutrient-rich foods and educating clients on dietary choices, health professionals can effectively support their clients' needs.

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