Navigating the Autoimmune Protocol (AIP) & Low-Histamine Diets: How to Make It Work

The Autoimmune Protocol (AIP) is a well-known approach for reducing inflammation and healing the gut, but if you also struggle with histamine intolerance or mast cell activation (MCAS), you may have noticed that many AIP-friendly foods can be major histamine triggers. This can make following both diets at the same time feel overwhelming.

So, how do you balance AIP and a low-histamine diet without feeling restricted? Let’s break it down.

AIP vs. Low-Histamine: What’s the Difference?

The AIP diet is designed to support autoimmune healing by eliminating common inflammatory foods, including:

• Grains (gluten, rice, oats, etc.)

• Dairy (including butter and ghee)

• Legumes (beans, soy, peanuts)

• Nuts & seeds

• Nightshades (tomatoes, eggplants, peppers, potatoes)

• Eggs

• Processed foods, sugar, alcohol, and coffee

Instead, it focuses on nutrient-dense, gut-healing foods like grass-fed meats, wild-caught fish, leafy greens, root vegetables, and healthy fats.

Meanwhile, the low-histamine diet is aimed at reducing histamine buildup, which can trigger symptoms like flushing, itching, bloating, headaches, dizziness, and nervous system dysregulation. This means avoiding:

• Fermented foods (sauerkraut, kombucha, vinegar-based condiments)

• Aged and leftover meats

• Certain vegetables (spinach, tomatoes, eggplant)

• High-histamine fruits (bananas, strawberries, citrus)

Many foods that are AIP-approved are also high in histamine, which can make healing feel even more complicated.

What About Coconut? A Common Question for Low-Histamine & AIP

Coconut is often recommended on both AIP and low-histamine diets, but it’s a gray area for those with histamine intolerance or MCAS.

Here’s the breakdown:

✅ Coconut itself is not inherently high in histamine. Many people tolerate it well, and it provides healthy fats that support gut healing and inflammation reduction.

⚠️ Some forms of coconut can be problematic due to added stabilizers (like guar gum or carrageenan) or because coconut naturally contains salicylates, which can trigger mast cells in some individuals.

Personally, I do really well with coconut products, but they have to be clean and free from additives. If you tolerate coconut, it can be an excellent source of healthy fats and an easy AIP-friendly alternative to dairy and nut-based products.

If you’re unsure, try testing different forms of coconut:

✔️ Fresh coconut meat – Usually the best tolerated.

✔️ Extra virgin coconut oil – A great AIP and low-histamine fat source.

✔️ Coconut milk (without additives) – Look for brands without guar gum, or make your own.

✔️ Coconut flour – Can be harder to digest for some people.

How to Follow AIP & Low-Histamine Together

If you need to modify AIP for histamine intolerance, focus on these key adjustments:

1️⃣ Prioritize Freshness – Avoid aged or leftover meats. Stick with freshly cooked chicken, turkey, lamb, or wild-caught low-histamine fish like cod and halibut.

2️⃣ Skip Fermented Foods – While AIP encourages gut-friendly ferments, they are a histamine trigger. Instead, focus on low-histamine gut support like a high-quality probiotic (without histamine-producing strains).

3️⃣ Choose the Right Fats – If you tolerate coconut, go for clean, additive-free versions. Otherwise, stick to olive oil, fresh coconut, and grass-fed tallow.

4️⃣ Pick Low-Histamine Veggies – Swap out high-histamine options like spinach, eggplant, and tomatoes for zucchini, squash, and arugula.

5️⃣ Cook Fresh & Freeze for Later – Since histamine builds as food sits, batch cooking and freezing individual portions can help manage symptoms.

Final Thoughts

Healing with AIP and a low-histamine diet is all about customization. No two people react the same way, so personalization is key to figuring out what works for your body.

If you’re struggling with histamine intolerance, MCAS, or autoimmune-related skin and gut issues, I can help you create a sustainable approach that works for you.

👉 Book a 1:1 coaching call with The Dirty Esthetician/HLC today and start healing from the inside out!