Happy Without Histamine - Histamine Intolerance Nutritionist

Happy Without Histamine - Histamine Intolerance Nutritionist Helping you with histamine intolerance. Luanne Hopkinson is a clinical nutritionist and coach focusing on histamine intolerance and MCAS.

Grab your free low histamine food guide – https://hwh.luannehopkinson.net/low-histamine-food-guide I am qualified in naturopathic nutrition and coaching. I focus on teaching clients how to nourish their bodies, using food and lifestyle changes for optimal healing and health. I offer optional functional testing such as Microbiome Mapping, DAO testing, allergy testing, and more to look at the root cause of symptoms. I work as a team with my clients, providing a caring, patient-centered approach to gently support my clients on the road to recovery and healing. Join my free masterclass - The 5-Step Plan to Heal from Histamine Intolerance https://hwh.luannehopkinson.net/5histamine-secrets/masterclass-on-demand

Join the Easy Low Histamine Diet Kickstart course - https://www.happywithouthistamine.com/the-easy-low-histamine-diet/

Buy your Happy Without Histamine 4-week meal plan with recipes, prep guides, and shopping lists. Gluten, dairy, soy, nightshade, and legume-free. An easy way to get started on a low histamine diet. http://www.happywithouthistamine.com/landing/

For you sexy vegans there is a delicious plant-based low histamine recipe eBook with a 7-day meal plan. https://bit.ly/3tT1bDs


Luanne Hopkinson
Nutrition + Neuroscience
Clinical Nutritionist and Coach
BSc ADipNutrMed INHC

🌾 Why grains and plant diversity matter:Grains are often one of the first foods removed in restrictive diets. For some p...
23/01/2026

🌾 Why grains and plant diversity matter:

Grains are often one of the first foods removed in restrictive diets. For some people, this can help in the short term for certain types of SIBO and IBS, Autoimmune conditions and other symptoms.

However, over time, long-term avoidance can reduce key fibre sources and limit gut microbial diversity. This leads to worse health and more symtpoms and more gut dysbiosis.

🦠 Whole grains provide fermentable fibres, resistant starch and polyphenols that support beneficial gut bacteria and metabolic health.

🌱 Beyond grains, plant diversity is one of the strongest predictors of a healthy microbiome. Research suggests that aiming for around 30+ different plant foods per week supports greater gut diversity and better long-term health.

Read this month's blog, about the hidden risks when eating a restrictive diet, comment DIET for the link.

https://www.happywithouthistamine.com/the-hidden-risks-of-long-term-restrictive-diets/

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💚 Messages like this make my day 💚“Before I started the Happy Without Histamine 4-week meal plan, I struggled with heart...
22/01/2026

💚 Messages like this make my day 💚

“Before I started the Happy Without Histamine 4-week meal plan, I struggled with heart palpitations, severe PMS, headaches, and broken sleep. After only a few days, I noticed better sleep, a calmer nervous system, and less anxiety overall. The plan is clear, practical, and helped my body reset.”
– Rachel

Comment Reboot and I will DM you the link to find out more!
https://hwh.luannehopkinson.net/4-week-meal-plan

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☕️ If your symptoms flare after coffee, read this:Coffee may be low histamine, but the caffeine it contains can reduce D...
22/01/2026

☕️ If your symptoms flare after coffee, read this:

Coffee may be low histamine, but the caffeine it contains can reduce DAO activity and ramp up the nervous system, making it harder for your body to clear histamine effectively.

🌿 Dandelion root tea is a helpful alternative. It offers a similar roasted flavour without the caffeine, supports liver health, and provides antioxidant benefits, which is why many people use it as a coffee replacement.

📘 For a clear list of low and high histamine foods, download the free low histamine food guide or Comment Guide and I will send you the link.

https://hwh.luannehopkinson.net/hwhfg

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👉🏻 Vegan and histamine intolerant?👉🏻 Feel like you are always left with no options?👉🏻 That stops here.👉🏻 You do not have...
21/01/2026

👉🏻 Vegan and histamine intolerant?
👉🏻 Feel like you are always left with no options?
👉🏻 That stops here.
👉🏻 You do not have to choose between eating plant based and feeling okay.

It is possible to enjoy meals again without constantly worrying about reactions.

Foods like tofu, blackbeans and lentils are good options.

I made this just for you 💚
🥗 84 vegan, low histamine recipes including
• breakfasts
• snacks
• dips and flatbreads
• lunches and mains
• desserts

💚 Get the Vegan (plant-based) low histamine recipe ebook. Comment PLANT to find out more.

https://hwh.luannehopkinson.net/plant-based-recipe-ebook

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20/01/2026

Hidden risks of restrictive diets:

🌱 Fibre isn’t just about bowel movements.

🦠 Fibre is the main fuel source for many beneficial gut bacteria. When these bacteria ferment fibre, they produce butyrate.

Butyrate helps protect the gut lining, reduces inflammation and supports immune balance, calming mast cells in the gut lining.

⚠️ When fibre intake stays too low for too long, these bacteria begin to decline.

🧬 Some bacteria then turn to alternative fuel sources, including the mucus layer that protects the gut lining.

🌿 Over time, this can lead to increased gut reactivity, inflammation, and food sensitivities.

📖 This is one of the reasons long-term restrictive diets can work against gut health, even if they help in the short term.

Getting help to resolve the root causes of your food intolerance so you can widen the diet can help you get your microbiome back in balance,

Read the full blog about the hidden risks of long-term restrictive diets. Comment DIET, and I will send you the link.

https://www.happywithouthistamine.com/the-hidden-risks-of-long-term-restrictive-diets/

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19/01/2026

❓ What happens when you only eat meat and not enough vegetables?

🦠 Long term low fibre, meat-heavy diets can shift the gut microbiome toward bacteria that produce inflammatory byproducts.

⚠️ One example is hydrogen sulphide-producing bacteria.
In small amounts, these bacteria have a small but useful role.
In excess, it can irritate the gut lining and contribute to inflammation.

🌾 Low fibre intake appears to providethe perfect environment for these bacteria to flourish, while reducing populations that help protect the gut barrier.

🧬 This imbalance can increase gut sensitivity and play a role in ongoing digestive symptoms.

📉 Emerging research also links long-term low fibre, low carb or highly restrictive diets with increased bowel cancer risk, particularly when plant diversity is low.

🌿 The gut thrives on variety, fibre and dietary balance over time.

Read the full blog about the hidden risks of long-term restrictive diets. Comment DIET, and I will send you the link.

https://www.happywithouthistamine.com/the-hidden-risks-of-long-term-restrictive-diets/

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18/01/2026

Steps you can take to understand your histamine bucket (and better manage histamine intolerance):

🥗 Learn which foods add to your bucket
Understanding which foods are high histamine and more likely to contribute to symptoms is key. Having a clear reference makes decision-making easier. Our Low Histamine Food Guide is a great starting point.

🤓 Get support from a practitioner
Navigating histamine intolerance can feel isolating, confusing, and overwhelming at times. Working with a nutritionist can help you personalise your food choices while also addressing stress and gut health, both of which play a big role in histamine balance.

😖 Create a histamine and stress support plan
Stress can increase histamine release, so having a plan in place matters. This will look different for everyone. Build a toolbox of strategies you can lean on during flares to support your nervous system and symptoms.

Have you downloaded your free Low Histamine Food Guide yet?

Comment GUIDE for the link to get yours.
https://hwh.luannehopkinson.net/low-histamine-food-guide

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Let me be really honest.A low-histamine diet didn’t heal me.It kept me *functioning* — but it didn’t give me my life bac...
18/01/2026

Let me be really honest.

A low-histamine diet didn’t heal me.
It kept me *functioning* — but it didn’t give me my life back 🧠

I ate the “safe foods”.
I avoided everything that scared me.
And yet… my body still reacted.

Here’s what actually changed everything:

🧠 I stopped treating food as the enemy
Food wasn’t the root cause. My nervous system was stuck in survival mode, and histamine was part of that stress response.

🧠 I calmed my nervous system first — not last
Until my brain felt safe, digestion, detox and hormone balance were always going to struggle.

🧠 I worked with neuroplasticity, not willpower
Symptoms weren’t random. My brain had learned to overprotect — and learned responses can be unlearned.

🧠 I stopped reinforcing fear around eating
Every restriction, label and food rule was quietly telling my brain: “This isn’t safe.”

🧠 I supported my gut *while* retraining my brain
Microbiome repair, gentle nutrition and nervous system regulation worked together — not in isolation.

🧠 I let tolerance return naturally
Not by forcing foods, but by removing the alarm system that made my body react in the first place.

💜 This is the part most people never tell you:
You don’t heal histamine intolerance by controlling harder.
You heal it by creating safety in the body.

That’s why I created BrainFood and the Happy Without Histamine Method — to teach women how to calm the nervous system, retrain the brain, and support the gut so symptoms don’t keep happening.

✨ If you’re eating “perfectly” but still reacting, please hear this:
You’re not failing. Your body is protecting you.

👉 Want to know exactly how I did this?
Watch my free Masterclass — comment MASTERCLASS, and I’ll send you the link 💚

💬 Or tell me in the comments:
What have you tried that helped a little… but didn’t fully heal you?

🌱 The hidden risks of long term restrictive dietsRestrictive diets are often introduced with good intentions, especially...
16/01/2026

🌱 The hidden risks of long term restrictive diets

Restrictive diets are often introduced with good intentions, especially when symptoms feel overwhelming.

Many people turn to approaches like low FODMAP, low histamine or other highly limited food plans because they are genuinely unwell.

📌 Short-term, these diets can help:
• Symptoms may reduce
• The gut may feel calmer
• Life may feel more manageable

⚠️ Problems arise when the restriction becomes long-term, you get:
• Reduced gut microbial diversity
• Lower fibre intake
• Increased sensitivity over time
• Greater inflammation and disease risk

Tiny diets can lead to big problems!

🌿 Read the full blog about the hidden risks of long-term restrictive diets. Comment DIET, and I will send you the link.

Read more here, https://www.happywithouthistamine.com/the-hidden-risks-of-long-term-restrictive-diets/

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🤍 “Healing is not about fixing yourself. It is about listening more closely.”Often, healing is approached from the belie...
15/01/2026

🤍 “Healing is not about fixing yourself. It is about listening more closely.”

Often, healing is approached from the belief that something is wrong with us.
So we push more and
💭 Try harder
📋 Control more
🚫 Restrict further

But the body is always communicating 🧠

Symptoms are signals

When we slow down and listen 👂 patterns begin to make sense, and the body feels more supported 🌿

✨ Healing doesn't happen with fixing, forcing or figuring out.

It starts with paying attention to what your body needs.

What have you noticed your body telling you?

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Chronic symptoms are not always a sign that something is being missed on a lab test 🤍For many people, ongoing symptoms, ...
14/01/2026

Chronic symptoms are not always a sign that something is being missed on a lab test 🤍

For many people, ongoing symptoms, food reactions, brain fog and exhaustion are linked to how their nervous system responds to stress and perceived threat.

When the nervous system stays in a protective or survival state 🧠
The body can become more reactive and sensitive.

This can show up as:
🍽️ food reactions
😵💫 brain fog
😟 anxiety or overwhelm
🔋 low or inconsistent energy

This is why doing “all the right things” can still feel frustrating.

More restriction, avoidance and symptom monitoring can increase stress rather than reduce symptoms.

A regulated nervous system supports:
😌 calmer emotional responses
🍽️ improved tolerance to food and movement
🧠 clearer thinking
⚡ more consistent energy

Nervous system support is not about pushing through symptoms.
It is about creating safety, flexibility and resilience within the body 🤍

Comment Brain to find out how you can regulate your nervous system and improve your symptoms.

Learn more about BrainFood here, https://hwh.luannehopkinson.net/ns/brainfood

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13/01/2026

💚 What is the perfect low-histamine diet? 💚

Spoiler alert… There isn’t one.

A low histamine diet isn’t about perfection or strict food lists. It’s about freshness, preparation, and finding what your body tolerates.

If you want a more realistic, sustainable way to eat low histamine, I’ve broken it down for you in a blog post.

Comment PERFECT and I will DM you the link!

Read it here:
https://www.happywithouthistamine.com/what-is-the-perfect-low-histamine-diet/

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Why Happy Without Histamine?

Hello! I'm Luanne a clinical nutritionist from Melbourne, Australia. I have histamine intolerance, so I created this page to help others like myself.

Why so happy?

Well, I was miserable with hives, anaphylactic episodes, fatigue, brain fog, skin rash, chills, hot flushes, and digestive disorders and wondering what on earth was wrong with me when I had a lightbulb moment. Maybe it’s histamine!