Time to start:

Ready to start eating low histamine but feeling totally overwhelmed with making a menu? Well, you are in the right place!

When I first began it took me a week to research and figure out what I could still eat! I want to give you a shortcut.

I have a one week low histamine, gluten free, dairy free menu for you, complete with a shopping list! It includes breakfast, lunch, snacks, and dinner (because breastfeeding=eating ALL the time! 🙂 )

This menu uses “normal” foods and ingredients, and doesn’t require intense cooking or baking.

Key point to remember about histamine intolerance:

To reduce your/baby’s symptoms, the goal is to lower the levels of the histamine in you & baby’s “bucket/bathtub“. This process takes time, so don’t give up if you don’t see improvements right away. It took 4-6 weeks before I saw a significant improvement in Rosie.

Remember that it’s not necessarily one type of food that causes a flare in symptoms. Rather, it’s the amount of histamine in the food you or baby have eaten that builds up. Keep in mind that histamine levels in the body are also affected by the environment and stress.

To lower the amount of histamine in your/baby’s “bucket”, focus on eating mostly level 0 foods, with occasional level 1 foods, especially if baby’s symptoms are severe.

Then over time, as you/baby’s histamine bucket empties, you can eat histamine level 1 foods more often. It’s just about balance. 

For example, if one day you eat GF bread with yeast, then you could avoid having eggs (level 1) or macadamia nut milk (level 1) that day.

The menu download:

There won’t be a lot of variety in this first week, but that won’t last for long.

For safe brands of chips & other items on the shopping list, check out the easy resources post.

Last notes on the menu & your first week

Make sure to eat to satisfaction! Losing weight is NOT the goal here. If you need more snacks than what’s listed, eat more! Eat big servings, or smaller servings more frequently. If you feel hungry, EAT! 

Even if you do lose some weight, don’t worry, your milk supply will be ok. Make sure you are nursing baby frequently and your body will do the rest. 

The first few weeks can be challenging, but it does get easier. My next post is on batch cooking- tricks to get the most food for your time!

If you missed the first of the how to get started series: food list, check it out here!

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