It may seem overwhelming initially when faced with a diet and lifestyle change, especially when many of the food choices you naturally make fall under a more acidic or high histamine category. But with a little persistence and support from Charmaine, soon you will be an expert in the right foods for your body.

 The general rule of thumb is fresh fruits and vegetables as well as nuts and seeds are considered highly alkaline (with a few exceptions such as starchy vegetables). This is a good place to start. The more manmade a food product is, the more likely it is acidic. At the beginning, it helps to focus on foods that can be grown, whole foods, as opposed to foods made in a factory. However, when you are also trying to avoid histamine-heavy foods, not all fresh produce should be eaten.

As we are trying to maintain a balance pH level between alkaline and acidic, it is not possible to eat only alkaline food. A balance is what’s important between the two to keep our body at a neutral level.

Here, we have compiled an extensive list of foods that are both alkaline and low in histamines, to support you and your lifestyle change to promote the best outcome for your health.

Foods to include (alkaline AND low in histamines):

• Quinoa
• Chestnuts
• Pinenuts
• Pumpkin Seeds
• Macadamias
• Olive oil
• Wild caught fish
• Oats (gluten free)
• Chicken (freshly cooked, not leftovers)
• Grass Fed beef
• Lentils
• Black beans
• Butter beans
• Potato
• Chickpeas
• Kidney beans
• Brown rice
• Eggs
• Ricotta cheese
• Peppermint tea
• Flaxseeds
• Coconut Milk
• Coconut Water
• Coconut oil
• Coconut yoghurt

Foods to avoid (acidic and/or high in histamines):

At the beginning, it will also feel challenging to find recipes that match all your requirements. Low histamine blogs are available but not in large numbers and therefore you quickly exhaust low histamine meal options. Instead, one of my clients alters other recipes to suit her needs. For example, if a recipe calls for spinach, she will replace it with kale.

 In addition to the information provided, it is important to note that maintaining a healthy acid/alkaline balance can have numerous benefits for overall health. An alkaline diet is believed to help reduce inflammation, improve digestion, boost energy levels, and support immune function. By focusing on alkaline foods that are also low in histamines, individuals may experience relief from symptoms associated with histamine intolerance, such as allergies, headaches, and digestive issues.

When shopping for alkaline ingredients, it is recommended to choose organic produce whenever possible, as they tend to have a higher nutrient content and are free from pesticides and chemicals that can contribute to acidity in the body. Incorporating alkaline foods into your diet can be as simple as starting your day with a green smoothie, enjoying a colourful salad for lunch, and ending the day with a nourishing and delicious dinner.

It is also important to listen to your body and make adjustments as needed. Keeping a food journal can help you identify any triggers or patterns related to your symptoms. Remember to stay hydrated, get plenty of rest, and engage in regular physical activity to support your overall well-being.

In conclusion, maintaining a healthy acid/alkaline balance while lowering histamines is a journey towards optimising your health and well-being. By incorporating alkaline and low-histamine foods into your diet, you can support your body’s natural healing processes and potentially alleviate symptoms associated with histamine intolerance.

As a naturopathic practitioner, I recommend approaching dietary changes with awareness, patience, and a focus on whole, nutrient-dense foods. Remember to listen to your body, stay hydrated, and seek support from healthcare professionals when needed. Together, we can work towards creating a balanced and sustainable lifestyle that promotes long-term health and vitality. Here’s to your journey towards wellness and vitality. Charmaine D, Naturopath.

BREAKFAST

Smoothie Bowl

Ingredients

• ¾ cup frozen blueberries
• 2x stems of chopped broccolini
• 1 tbsp coconut yoghurt
• Drizzle of honey
• Pinch of turmeric
• ¼ cup of water

Instructions

1. Add all ingredients into a blender and blend until creamy
2. Serve in a bowl topped with granola, pumpkin seeds, chia seeds and a dollop of coconut yoghurt

Cinnamon Apple Porridge

Ingredients

• ½ apple diced small
• 1 tsp cinnamon
• Dash of water
•  Oats (quantity varies on how hungry you are)
• Water
• Honey

Instructions

1. Put the diced apple, cinnamon and dash of water in a pan on low to medium heat until the apple is cooked through and it’s gone almost syrupy
2. Meanwhile, cook the oats in a saucepan, filling it up with water so there is more water than oats, stirring constantly until the right consistency.
3. Put the porridge in a bowl, topped with the apple cinnamon mixture and drizzle it with pumpkin seeds and a drizzle of honey

LUNCH/DINNER

Green Minestrone

 Ingredients

• 1tbs extra virgin olive oil
• 1x leak finely sliced
• 1x onion finely sliced
• 4x cloves of garlic, minced
• 2x sticks of celery, diced
• 400g tin cannellini beans
• 1L vegetable stock
• 75g dried pasta
• 1tbs fresh parsley chopped
• 1tbs fresh dill chopped
• 1x bunch asparagus sliced
• 1x bunch broccolini sliced

Garnish

• Lemon Zest
• Drizzle of olive oil
• Chopped herbs
• Pesto (see below)

Pesto

• 30g fresh basil leaves
• 1tbs extra virgin olive oil
• 1tbs water
• 1tsp nutritional yeast
• 1tsp lemon
• 1 small garlic clove
• Pinch of salt

Instructions

1. Add the oil to a large pan on medium heat. Add celery, leeks and onions and saute for 10-15 minutes until soft, adding the garlic in the last couple of minutes.
2. Add the beans and season with salt and pepper. Mix well
3. Pour in the stock and bring to a simmer. Simmer for 5 minutes and then add the pasta. Mix well, cover and leave to cook for around 10 minutes.
4. Add the asparagus, broccolini, parsley and dill and stir. Cook until veg is slightly tender.
5. Serve in bowls with garnish and topped with pesto.

Roasted Red Capsicum Ricotta Pasta (tomato-based sauce alternative)

Ingredients

• 4 oz spaghetti (dry weight)

For the ricotta and red pepper sauce

• 1 teaspoon olive oil
• 2 small red bell peppers cut into large chunks
• ½ white onion finely diced
• 1 garlic clove finely diced
• ½ teaspoon dried thyme
• large handful fresh basil leaves
• ½ cup ricotta cheese
• pink himalayan salt to taste
• black pepper optional, to taste

Instructions

1. Preheat the oven to 200C / 390F and line a baking tray with parchment paper.
2. Add the peppers to the tray. Drizzle with olive oil and sprinkle over the thyme. Roast for approximately 30 minutes until they are tender.
3. While the peppers are roasting, fry the onion and garlic for 3-4 minutes until softened.
4. Cook the spaghetti according to packet instructions. Reserve ¼ cup of pasta water.
5. While the pasta is cooking, add the roasted peppers, onion, garlic, basil (leave a few leaves aside for garnish), ricotta cheese and a pinch of salt and black pepper (if using) to a food processor. Blend until it becomes a creamy sauce. If it is too thick, add a splash of the reserved pasta water and blend again.
6. Drain your spaghetti, and return it to the pan. Stir through the sauce, and re-heat slightly if necessary. Add a grind of black pepper to preference. Serve immediately.\

Kale & Quinoa Salad with Lemon Dijon Dressing

IngredientsSalad:

• 1 bunch curly kale
• ¾ cup uncooked quinoa
• ¼ cup pumpkin seeds
• ¼ cup sliced almonds

Chickpeas:

• 1 can Chickpeas
• 2 teaspoon olive oil
• ½ teaspoon garlic powder
• ¼ teaspoon sea salt

Dressing:

• ⅓ cup olive oil
• 2 tablespoons honey
• 1 teaspoon minced garlic about 2 cloves
• 2 tablespoons lemon juice
• 1 tablespoon apple cider vinegar
• 2 tablespoons dijon mustard
• ¼ teaspoon sea salt or to taste
• Black pepper to taste

Instructions

1. Preheat the oven to 400 degrees Fahrenheit.
2. Drain and rinse the chickpeas and to a bowl.
3. Add in the olive oil, garlic powder and salt and toss to combine
4. Transfer to a baking sheet lined with parchment paper and bake for about 40 minutes or until crispy.
5. As the chickpeas cook, prepare the quinoa following your packet’s instructions
6. While the quinoa is cooking, de-stem the kale, wash, and chop finely. Add to a large bowl along with the chickpeas, quinoa, pumpkin seeds and sliced almonds.
7. To make the dressing, simply whisk all ingredients together in a small bowl or add to a salad dressing shaker and shake to combine.
8. Toss the dressing with the salad. Top with additional salt and pepper if desired and enjoy!

Grilled Chicken and Asparagus Pesto Pasta

INGREDIENTS

• 2 boneless skinless chicken breasts
• 1 teaspoon Italian seasoning
• 1 pound asparagus woody ends cut off
• Olive oil kosher salt and fresh ground black pepper to taste
• 12 ounces rotini pasta gluten free if needed
• 1/3 cup pesto
• 1/2 of a lemon juiced
• 3 tablespoons shredded Pecorino Romano or parmesan cheese
• 2 tablespoons toasted pine nuts
• Fresh chopped basil and more Pecorino Romano for garnish

INSTRUCTIONS

1. Cook the pasta according to package instructions. Drain and put into a large serving bowl.
2. While the pasta cooks, preheat the grill to medium-high heat.
3. Season the chicken with Italian seasoning, salt and pepper. On a baking sheet lined with foil lay the asparagus out in a single layer. Drizzle with olive oil, salt and pepper and toss to coat.
4. Grill the chicken for approximately 4-6 minutes then flip over and grill another 4-6 minutes or until the internal temperature reaches 160°-165° F. Let it rest for 5 minutes before cutting it.
5. While the chicken cooks place the prepared asparagus onto the grill grates horizontally. Grill for 2 minutes then roll or flip them over with tongs and grill another 1-2 minutes. Cut into approximately 2 inch pieces.
6. Add the chopped chicken and asparagus to the bowl with the pasta. Add in the pesto, lemon juice and shredded romano or parmesan cheese. Season with salt and pepper and toss everything together until coated. Taste for seasoning. Garnish with toasted pine nuts and chopped fresh basil if desired. Serve warm or cold.

Easy Creamy Broccoli Pasta

INGREDIENTS

• 12 ounces Linguine – or Spaghetti
• ½ pound Broccoli – cut into florets
• 1 TBS Extra Virgin Olive Oil
• ½ Cup Dried Breadcrumbs
• 1 whole Lemon – zest and juice, divided
• 2 TBS Fresh Parsley – chopped, plus more for serving
• 1 1/3 Cups Whole Milk Ricotta Cheese
• 2 TBS Pine Nuts – toasted
• ¼ Cup Freshly Grated Parmesan – plus more for serving
• Kosher Salt and Fresh Ground Pepper
• Optional for serving: Crushed Red Pepper Flakes, Lemon Wedges

INSTRUCTIONS

1. Make ricotta mixture: In the bowl of a food processor, add the ricotta, lemon juice 1/4 teaspoon salt, 1/8 teaspoon pepper and a pinch of crushed red pepper flakes (if using).  Process the mixture until the ricotta is incredibly smooth, stopping and scraping down the sides as needed, about 40 seconds.  Alternately, you can mix the ingredients together in a medium bowl until thoroughly combined.  Set aside.
2. Boil pasta, then add broccoli: Bring a large pot of salted water to a boil. Boil the pasta to al dente according to package directions. During the last 2-3 minutes of cooking, remove and reserve 1 cup of the pasta cooking water and then add the broccoli to the water and continue until pasta is al dente and broccoli is tender-crisp.
3. While the pasta is cooking, toast breadcrumbs: Heat 1 tablespoon of the oil in a large, straight-sided skillet over medium to medium-heat. Add in the breadcrumbs and season with salt and pepper. Cook, stirring often, until the breadcrumbs are golden brown. Transfer to a small bowl and add in the lemon zest and parsley. Mix well and set aside.
4. Drain the pasta and broccoli and return both right back to the pot.  Set the pot over low heat.  Add the ricotta mixture and enough of the pasta water to create a sauce .
5. To serve:  Divide the pasta among serving plates. Top with the breadcrumbs, pine nuts and parmesan. Serve with lemon wedges.  Enjoy!