Lively Shift

My Day on a Plate: Low Histamine, SIBO & Low FODMAP-Friendly Meals

If you’re managing symptoms of SIBO, histamine intolerance, or IBS, your diet plays a huge role in how you feel day-to-day. I have suffered with IBS and histamine intolerance for over 20 years! over this time I have discovered how to manage flare ups by switching to low histamine and SIBO friendly recipes.

This gut-friendly “day on a plate” includes easy, anti-inflammatory meals that support digestive health while avoiding common triggers. All recipes are low histamine, low FODMAP, and gentle on the gut.

Breakfast: Low Histamine & Low FODMAP Smoothie Bowl

Start your morning with a vibrant, bloat-free smoothie bowl packed with antioxidants, fibre, and gentle ingredients that won’t trigger SIBO or histamine reactions.

Ingredients:

  • 1 firm banana (just-ripe, not overripe)

  • ½ cup frozen blueberries

  • ½ cup peeled cucumber

  • 1 tbsp chia seeds (pre-soaked) – leave out if you do not do well with chia seeds. Can be replaced with flaxseeds.

  • ¼ cup coconut yoghurt (additive-free, no gums or thickeners)

  • ½ tsp ginger powder

  • Handful of greens

  • Ice cubes or water to blend

Toppings:

  • 1 tbsp pumpkin seeds

  • Sliced kiwi or a few extra blueberries

  • Shredded coconut (sulfite-free)

Method:

Blend all ingredients until smooth and creamy. Pour into a bowl and top with crunchy seeds and fresh fruit for extra fibre and gut support. Best enjoyed immediately to minimise histamine build-up.

Lunch: Warm French Lentil Salad with Herbs & Zucchini

This simple, satisfying salad is ideal for those with histamine intolerance or on a SIBO protocol. Lentils are a great plant-based protein source and are well tolerated in small amounts.

Ingredients:

  • ¾ cup cooked French (green) lentils (freshly cooked and rinsed well)

  • 1 zucchini, chopped and lightly steamed or sautéed

  • ¼ cup grated carrot

  • 1 tbsp chopped fresh parsley

  • 1 tbsp chopped chives (green tops only – FODMAP-friendly)

  • 1 tbsp extra virgin olive oil

  • 1 tbsp lemon juice (if tolerated) or apple cider vinegar alternative

  • Sea salt and pepper to taste

  • Optional: serve over baby spinach or rocket for added greens

Method:

While lentils are still warm, toss with vegetables, herbs, and dressing. Eat fresh — avoiding leftovers helps prevent histamine accumulation.

Dinner: Turkey Mince Rissoles with Rocket & Cucumber Salad

A protein-rich dinner that’s low in histamine, low FODMAP, and completely free from common IBS triggers. These rissoles are quick to prepare and pair perfectly with a refreshing green salad.

Rissole Ingredients:

  • 300g turkey mince (pasture-raised and freshly cooked)

  • 2 tbsp grated zucchini (squeeze out excess moisture)

  • 1 tbsp grated carrot

  • 1 tbsp finely chopped green tops of spring onions

  • 1 tbsp chopped fresh parsley

  • ½ tsp sea salt

  • 1 tbsp rice flour or quinoa flakes to bind

Salad Ingredients:

  • 1 handful rocket

  • ¼ cucumber, thinly sliced

  • 1 tbsp olive oil

  • 1 tsp lemon juice or white balsamic vinegar (if tolerated)

Method:

Mix all rissole ingredients in a bowl. Form into small patties and cook in a pan over medium heat with olive oil until golden and cooked through. Serve with the fresh rocket and cucumber salad dressed in oil and lemon juice.

Why This Meal Plan Works for SIBO, Low FODMAP, and Histamine Intolerance

This sample day avoids common triggers like garlic, onion, high-FODMAP fruits, fermented foods, aged meats, and leftovers — all of which can aggravate symptoms in people with IBS, SIBO, or histamine intolerance. It’s fresh, anti-inflammatory, and supports gut healing.

If you’re navigating digestive issues, working with a practitioner and rotating in meals like these can help reduce bloating, improve energy, and restore balance. Please book in a free discovery call to find out how I can assist you with your diet and meal plans if you are following a Low FODAMP or low histamine diet.