DIETARY PATTERN
Low-Histamine Elimination (Phased)
Temporary elimination to test if histamine is driving symptoms. NOT a permanent diet.
Core Principles
Eat FRESH: cook and eat immediately or freeze. Avoid: leftovers >24hrs, aged cheese, fermented foods, cured meats, alcohol (especially red wine), canned fish, vinegar, tomato, avocado, spinach, eggplant. Safe: fresh meat/fish (cook same day), rice, potatoes, most cooked vegetables, fresh fruits (except citrus/strawberry), eggs (if tolerated).
Sample Day
Fresh eggs + steamed zucchini + rice cake + pear
Freshly cooked chicken breast + white rice + steamed carrots + cucumber
Fresh apple + macadamia nuts
Fresh white fish (cooked immediately) + potato + steamed broccoli + olive oil
Rooibos tea
Evidence Base
Moderate — Comas-Basté Biomolecules 2020; Maintz Am J Clin Nutr 2007. Elimination-rechallenge is the diagnostic approach. No RCT on full low-histamine diet.
Important: This Is Not a Diet
⚠️ This is a 2-4 WEEK trial, not a lifestyle. If symptoms improve, reintroduce foods one at a time to find YOUR triggers. Long-term restriction causes nutrient deficiency and disordered eating. Work with a dietitian if extending beyond 4 weeks.
Causes That Benefit From This Pattern
Find Your Cause First
Diet is one piece of the puzzle. Understanding what's causing your brain fog helps you know which dietary pattern is right for you.
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