Allergy Season Meal Plan: Low Histamine Diet

Do your allergies flare up in the spring? Here’s an allergy season meal plan, which follows the protocol of a low histamine diet. Your food choices can help alleviate, or aggravate, allergy symptoms. Histamine is part of our natural immune response. When our body detects something foreign in our body, like pollen, histamine is released to “attack” it. Sometimes our body is too aggressive with the histamine release and then you end up with the itchy eyes, runny nose, and sneezes for days.

I had the worst seasonal allergies and it wasn’t until I switched to a gluten-free, dairy-free lifestyle that I found relief without a prescription. Both gluten and dairy can cause chronic inflammation in your body. By removing these two triggers, your body is less likely to overproduce histamine when it’s allergy season.

There are a few other key things to do during allergy season to complement the meal plan below.

  1. Boost your immune system with foods rich in vitamin C and polyphenols.
  2. Use locally grown raw honey repeatedly in the weeks prior to allergy season to prep your body for local pollen.
  3. Increase your intake of fresh herbs, like mint, cilantro, and watercress. All of these increase your levels of quercetin, a natural antihistamine.
  4. Focus on fresh food first (meat, produce.)
  5. Avoid cultured, processed, cured, fermented, and aged foods. (cheese, beer, wine, beef jerky, and smoked meats.)
  6. Avoid soy sauce, Worcestershire sauce, and yeast extract.

Allergy Season Meal Plan

allergy season meal plan turmeric pork skillet


Turmeric Pork Skillet from Sweet Treats. This dish is anti-inflammatory, AIP, paleo, and Whole30 compliant.

Chicken Lemon Spinach Stew from A Healthy Life for Me.

Master Cleanse Salad Recipe from Detox DIY. Includes watercress and immune boosting broccoli. Pair with chicken or hard boiled eggs as a protein source.

Cilantro Lime Chicken with Avocado Salsa from Joyful Healthy Eats. Cilantro is a great herb for our allergy season meal plan, plus it helps detox heavy metals found in your body.

One Pan Roasted Pork with Sweet Potato, Pear, Apple and Garlic from Garlic Matters.


Easy Almond Apple Quinoa Salad-from Chelsea’s Messy Apron. Apples also produce quercetin, a natural antihistamine. Note, avoid store bought chicken stock as it often contains yeast extract, another form of MSG. Instead, grab the recipe here for homemade chicken bone broth.


Superfood Breakfast Smoothie Bowl from A Glowing Fridge. The spirulina added here is a blue-green algae that is rich in protein and immune boosting. I use a powder like this one.


Green Tea: delivers EGCG, an antioxidant that blocks production of histamine and immunoglobulin E.


Probiotics: a dose at night can help boost your immune system during the height of allergy season. Always buy probiotics from a local store that has them refrigerated.

allergy season meal plan paleo chicken lemon stew recipe

Additional Resources

Healing Histamine (histamine in food list, great for anyone with histamine intolerance)
For more inspiration, check out the years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans.

Have a healthy Holiday!


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About Emily Roach

Emily Roach is a culinary nutrition expert and works with clients to create a healthy lifestyle design. She loves teaching her kids how to cook, playing tennis and inspiring women to take control of their health. Emily does one-on-one consulting, cooking workshops and speaking engagements.

An anti-inflammatory, low histamine diet are the keys to an allergy season meal plan. Don't let seasonal allergies knock you down-click here

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