What Nick Can Eat

Table of contents

🥗 Histamine & IBS-Friendly Meal Plan

Note: All meals and snacks should be consumed immediately or frozen promptly to reduce histamine buildup. Always aim for freshness, especially with animal proteins.

✅ To Be Eaten Immediately or Frozen

These are safe if fresh or frozen promptly after preparation.

• ½ cup zucchini (fresh or quickly frozen)

• ½ underripe (green-tinted) banana

• ¼ cup fresh blueberries (or frozen immediately)

• Fresh white fish (frozen right after purchase if not eaten same day)

• Chicken breast (cook or freeze right away)

These can be included occasionally but not daily (Safe Occasionally (Limit Frequency)).

• Extra virgin olive oil (use sparingly)

• Green beans

• ½ cup zucchini

• ½ underripe banana

• ¼ cup blueberries

Too much fruit or fiber at once can worsen IBS or contribute to histamine reactions.

🍽 Regular Meals

Very Safe (Can Be Eaten Daily)

• 🍗 Two air-fried chicken breasts with rice, mayo, and salt

• 🌯 One chicken breast with gluten-free wraps

• 🥔 Buttered baked potato with salt and olive oil

Safe (Best on Rotation)

• 🥣 Gluten-free oatmeal with 100% pure maple syrup Optional: Add safe fruit every other time

• 🍳 One poached egg with 3 slices of brown gluten-free toast, lightly buttered

• 🥗 Chicken, mayo, and lettuce salad with salt

• 🐟 White fish with rice, mayo, and salt

• 🍖 Pork loin with rice, baked potato, or baked sweet potato

🍿 Snacks

• 🥔 Ready salted crisps Only if made with potato, oil, and salt – useful for quick blood sugar support

• 🍘 Plain rice cakes Can add salt or maple syrup to taste – also useful for stabilizing blood sugar

Keep wine gums or jelly babies on hand for emergency energy/blood sugar dips. Use sparingly to prevent tooth decay.

🔄 Blood Sugar Tips

To manage blood sugar and avoid crashes:

• Eat every 2–3 hours

• Include carbs and a little fat or protein to slow sugar absorption

❌ Must Avoid

FODMAP Triggers:

• Onion

• Garlic

• Broccoli

Dairy:

• All dairy is off-limits except small amounts of high-quality butter

Others:

• Spicy foods or anything containing chili

• Heavily fatty or greasy meals

Histamine Notes

All food builds histamine as it ages — red meat and fish are worst

• Avoid aged, fermented, smoked, or processed meats (especially beef)

• Frozen or freshly cooked meat is safer

• Chicken and white fish are safest options when fresh or frozen immediately