High Histamine Meal Plan

Keep lovingly in mind that histamines heal so welcome your histamines and adjust how you may be feeling about them now. They are simply trying very hard to heal what is going on inside their body. Approach them with neutrality if not positivity and love. You are now going to learn how to support your body to begin your journey! Follow the ARP Protocol but with this starter, low histamine diet instead of the foods suggested from week to week. To help with blood sugar swings, you may make coconut fat bombs if tolerated, but without the honey. Once you can tolerate stock you can move on to the intense gut healing phase of ARP (Week 19) for your next foods but stay in the week to week protocol for your learning as well as nervous system regulation.

Not tolerating meat?

If you are currently not tolerating meat, please follow the meal plan below - but only for one to three weeks. At the end of the first week try a tiny amount of ghee. If this is successful, wait 24 hours and try a tiny amount of egg yolk in your stock. And if this is also successful, wait another 24 hours and try a bite of chicken. If this is successful, in 24 hours try beef or lamb. Keep whatever animal food you are now tolerating in daily, small amounts. New animal foods should be increased slowly. Don’t worry if you are unable to add a new food in - just wait a week and then try again.

If you have Alpha-Gal, you will leave red meat out of you diet for a very long time.

If at one week, you cannot introduce any of the above foods, then try again in 2 weeks, then 3 weeks. Please move slowly when introducing new foods, some may need a drop, some can do a teaspoon. Please click the link above and see how it is best to introduce things we are highly reactive to. Make your meat stock but modified in this way:

• add ginger and parsley during the cook
• do not use peppercorns or bay leaves
• cook for 1.5 hours only
• place directly in ice bath
• freeze in individual portions that will accommodate how much you can eat at this time

Some people find it tempting to go overboard on the ferments in the beginning - caveat emptor! - but this runs the risk of causing excessive die-off. Rather, introduce ferments by a single drop in stock once you have seen a good amount of healing, following the introductory process.

If there is a food you do not tolerate on the protocol, you do not have to force it. Leave out what you need to for as long as you need to (but please do not do only vegetables for more than 3 weeks) and gently introduce a little at a time. Introducing one food at a time will help you to know exactly what you are reacting to, if you react.

Review Reversing Food Intolerances for more details on the process.

Only tolerating meat?

If you are only tolerating meat, this meal plan is not for you, obviously. Follow the regular protocol but remove all herbs, vegetables, and teas. Make your meat stock modified in this way:

• no herbs, no pepper - salt only - and cook for 1.5 hours only
• place directly in ice bath
• freeze in individual portions that will accommodate how much you can eat at this time

Keep in mind to not have any processed meats unless the only other ingredient is salt. If you tolerate only beef that is OK: eat only beef until you can introduce other meats. You can slowly introduce other meats and then in the future you can try vegetables that are approved in the protocol. If you tolerate no beef, that is ok too! You eat what you can and then - slowly and gently - you microdose your way into eating all foods. There is nothing wrong with being on a carnivore diet for a long period of time, as it is very nutrient dense and healthy.

Vegan Meal Plan for High Histamines

The only herbs will be fresh and in small amounts: basil, dill, ginger, mint, oregano, rosemary, sage, tarragon and thyme. Tie herbs with cotton string, cook and remove before serving. Chamomile tea only.

Please add 1 teaspoon of cold pressed coconut oil or cold pressed olive oil (from California) to soups just prior to consumption the first week. Increase to two teaspoons the next week and continue in this manner until you are at two cups of fat per day. Do not cook with oils or expose to high heat.

Vegetable Stock

  Ingredients

• 8 qt water
• 2 T mineral salt
• 1/2 head green or purple cabbage
• 6 carrots
• 2 onions
• 1 head garlic
• 1 T white peppercorns

  Directions

• Bring to a boil and then lower heat, simmer for 1 hour
• Pour stock into quart jars and store in fridge to eat daily

Carrot and Thyme Soup with Ginger

  Ingredients

• 1 qt stock
• 3 carrots, sliced
• 1 bunch fresh thyme
• 1 t ginger, grated

  Directions

• Simmer the carrots, ginger, and thyme in the stock for 45 minutes
• Remove thyme

Broccoli and Tarragon Soup

  Ingredients

• stock
• broccoli
• tarragon
• leeks

  Directions

• Simmer broccoli, leeks, and tarragon in stock until soft
• Remove tarragon

Cauliflower and Oregano Soup

  Ingredients

• stock
• cauliflower
• 1 bunch oregano
• white pepper

  Directions

• Simmer cauliflower and oregano in stock until soft
• Remove oregano
• Blend and serve with ground white pepper

Red Lentil Dahl

  Ingredients

• 4 c lentils, dry
• 1-2 onions
• 1 head garlic
• mineral salt
• white pepper

  Directions

• Sprout lentils¹
• Add lentils and other ingredients to cooking vessel and cover with filtered water
• Cover and cook in oven on lowest temperature, or use a slow cooker

Coconut Thai Soup

  Ingredients

• 2 qt stock
• 2 carrots
• 1/2 onion
• 2 c mushrooms
• 4 cloves garlic
• 1 T ginger
• 1 c coconut oil (less if you have not gotten to this amount yet)
• 1/2 c coconut cream

  Directions

• Chop up carrots, onion, mushrooms, and garlic
• Finely chop garlic and grate ginger
• Simmer the carrots, onions, mushrooms, garlic, and ginger in stock for 30 minutes
• Add coconut oil and coconut cream

Roasted Turnip and Onion Stew

  Ingredients

• stock
• turnips
• onions

  Directions

• Dry roast whole turnips and onions in oven until browned
• Remove and chop
• Simmer in stock for 20 minutes

Creamed Mushroom and Roasted Garlic Soup

  Ingredients

• 1 head garlic (or more)
• mushrooms
• stock
• white pepper

  Directions

• Dry roast garlic in oven until browned
• Simmer the mushrooms in stock for 30 minutes
• Blend the mushrooms, garlic, and stock
• Serve with a sprinkle of white pepper on top

Rutabaga Stew

  Ingredients

• Rutabaga
• purple carrot
• onion
• garlic
• 1 bunch herbes de provence
• mushrooms

  Directions

• Slice rutabaga, onions, and mushrooms
• Grate carrot
• Mince garlic
• Boil slices of rutabaga until very soft
• Simmer the rutabaga, carrot, mushrooms, onion, garlic, and herbs de provence for 30 minutes
• Remove herbs de provence from soup

Radish and Cabbage Stew

  Ingredients

• cabbage
• mushrooms
• radishes

  Directions

• Boil cabbage, mushrooms, and radishes in water for 30 minutes
• Remove from water and simmer in stock for 5 minutes

Tips for those with high histamines

• Major on cold therapy and avoid hot detox baths
• Controlling histamines:
  • Juice plantain weed² from your yard and drink 1-2 tablespoons of the liquid if you are experiencing histamine overload
  • Take bromelain
  • Drink nettle tea
• Do gentle movement only: forego heavier cardiovascular exercise (e.g., running) at this time
• All parts of the protocol are important and the food alone may not get you into remission: your nervous system will need to be regulated as well