The Dietary Edit

06/09/2025

16/07/2025

Eczema that flares with wine? Skin that burns after certain foods?

It might not be about your skincare.

It might be histamine.

DM me TRACKER and I’ll send over my free tool to help you start making sense of it all.

09/07/2025

You have a migraine.
You blame the wine. Or maybe the cheese.
But here’s what’s often missing from the conversation: histamine.

Histamine is a chemical your body naturally produces.
But it also comes from foods. And when your system can’t break it down properly, symptoms stack up.

Here’s what’s key:
Histamine is a vasodilator; it widens blood vessels.
And for people with histamine intolerance, that can trigger or worsen migraines.

There’s a physiological mechanism at play.
And while it’s easy to just cut the wine and chocolate…
Some people find that’s not enough.

Why?
Because the histamine load in your body isn’t just about food.
It’s also impacted by hormones, stress, gut health, and your ability to clear it.

That’s where clarity comes in.
Understanding your full load...not just what you ate is the key to sustainable symptom relief.

If migraines are one of your top symptoms...
📌 Save this to revisit when the next migraine hits, so you remember maybe it’s not just the wine.

23/06/2025

Constant low-grade nausea isn’t always IBS, anxiety or “just in your head.” Histamine might be running the show.

🔬 Quick science recap:

• Histamine **stimulates gastric acid** via H2 receptors — too much can churn your stomach.

• It also excites the **vagus nerve**, a key nausea circuit.

• Nausea and bloating show up in >40 % of people with histamine intolerance.

• Stress surges, hormone peaks and even slow-chilled leftovers can spike histamine, so the trigger isn’t always what’s on the plate right now.

📝 Try this tracker formula (2 weeks):

Day-of-cycle ▸ Meals ▸ Hours leftovers sat ▸ Stress score ▸ Sleep quality ▸ Nausea rating

⚡ Quick tweaks clients find helpful:

1. Eat fresh-cook when you can; refrigerate/freeze within 30 min.
2. Vagus-nerve calmers: slow breathing, gentle walks, gut-directed yoga.
3. Stack habits, not rules: pair new storage habits with nightly kitchen clean-up.

💬 Comment 🤢 if you have ever felt like this?






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16/06/2025

Not every migraine is hormonal. Not all brain fog is burnout. Sometimes, it’s histamine.

🔬 The science in 15 seconds:
• Histamine can dilate cranial blood vessels and trigger migraine-like pain
• It also modulates key neurotransmitters, muddying memory and focus
• Stress, poor sleep, oestrogen peaks, and high-histamine meals all amplify the effect

📝 Try this: log headache intensity, foods, cycle day, and bedtime for two weeks. Patterns jump off the page.

🚀 Quick tweaks that help many clients:
Food: Swap aged cheese, wine, and leftovers for fresh-cook options.
Storage: Refrigerate or freeze meals within 30 min to curb histamine build-up.
Nervous-system support: Diaphragmatic breathing, gentle movement.

💬Save this & drop a 🧠 if your brain ever just… powers down.

09/06/2025

Feel extra itchy, flushed, or bloated the week before your period?
Your histamine may be riding the hormone roller-coaster.

🔬 What happens:

• Oestrogen can stimulate mast cells to release more histamine and downshift the DAO enzyme that clears it.
• Just before your bleed, progesterone dives, taking its histamine-calming effect with it.
• DAO activity naturally fluctuates across the cycle, so clearance may lag right when histamine peaks.

🔥 Outcome: skin flare-ups, gut upsets, headaches, anxiety symptoms that look like “bad PMS” but are actually histamine overload.

📝 Try this: start a Cycle-Symptom Tracker to spot patterns between day-of-cycle, foods, and flares.

📌 Save this to sync symptom tracking with your cycle.

05/06/2025

We are delighted to be working with Nichola Williams, a registered dietitian with over 15 years of NHS experience, specialising in gastroenterology. She has worked extensively with patients experiencing complex functional gut disorders.

Drawing on both clinical expertise and lived experience of histamine intolerance, Nichola now runs The Dietary Edit, supporting adults through evidence-based, practical strategies to manage reactions.

She is the creator of The Unrestricted Method, a structured program designed to help people understand and manage histamine intolerance without overly restrictive diets.

Nichola has been working with Tolerance since April and has already supported several of our members with the program. We look forward to continuing to collaborate with her! You can find her details in our handle.

03/06/2025

That “ants-under-your-skin” feeling? 🐜🔥 You can thank histamine even if there’s no rash in sight.

Histamine isn’t just an allergy chemical; it also talks directly to your nerves. When levels spike, the message is basically: “⚠ Scratch now!”*

Common spark-plugs:

• Hot temps & workouts

• Hormone swings (ovulation, periods)

• Fermented/spicy foods & alcohol

• Stress, lack of sleep
🛑 If that’s you: talk with your doctor or a Registered Dietitian about tailored meds and diet tweaks that fit *you*.

💬 Comment ‘YES’ if this is you.

27/05/2025

Let’s clear something up:

Managing histamine intolerance *doesn’t* mean eating beige, boiled meals forever.

The goal isn’t restriction.

It’s clarity on what’s actually triggering your symptoms, what your body can handle, and how to feel better *without* fearing every bite.

I help women reduce histamine symptoms without food fear, extreme restriction, or spending hours decoding lists.

If you’re tired of second-guessing everything you eat and want a plan that actually works for *your* body, I’d love to support you.

💬 DM me *UNRESTRICTED* to find out how we can work together 1:1.

Nichola🤍 Histamine Intolerance Dietitian

16/05/2025

So, you’ve been thinking about working with a Histamine Intolerance Dietitian...

…but you’re still wondering if The Unrestricted Method is right for you.

I get it, it’s a big decision. Let’s clear up those doubts.

🤔 You’re thinking:
“Can a dietitian really help me more than just Googling histamine food lists and avoiding half my pantry?”

✅ Answer:
✔️ Those food lists are just a starting point. They don’t teach you how to understand your unique histamine triggers.
✔️ Inside The Unrestricted Method, I help you map out what’s really causing the flare-ups. It’s not just about food. Stress, environment, and your gut health all play a role.
✔️ Google gives you generic lists. I give you clarity on what actually triggers your symptoms.

🤔 You’re thinking:
“Is it worth the investment? I’ve tried so many elimination diets already…”

✅ Answer:
✔️ If elimination diets worked, you wouldn’t be here, right?
✔️ Cutting out food after food just leaves you with a smaller plate and bigger fears.
✔️ In The Unrestricted Method, I do things differently. I focus on building resilience. It’s not just about stripping away foods; it’s about adding more back in safely.

🤔 You’re thinking:
“But will I actually see real results? Or is this just another plan I’ll start and forget?”

✅ Answer:
✔️ If it was just another plan, I wouldn’t have clients reintroducing foods they haven’t touched in years.
✔️ I don’t do vague advice. I track, I adjust, and I build your confidence back up step by step.
✔️ Imagine eating out without scanning the menu 5x for trigger foods. That’s what happens when you finally understand your body.

And now?

You’re thinking, “This actually sounds different.”
Because it is. I don’t just hand you a list and say, “Good luck.”

I help you rebuild food freedom, one meal at a time. No more food fear, no more second-guessing your meals. No more confusion over what’s triggering your symptoms.

This ⬆️ is what makes The Unrestricted Method work.
✨ Still have questions?

Drop into my DMs...let’s chat.

15/05/2025

You started with dairy.

Then gluten.

Then spinach, wine, chocolate, and leftovers.

Now it feels like *everything* causes a flare.

You’ve done the “right” things.

You’ve followed the plans, taken the supplements, eaten ‘healthy’.

And you’re still bloated, itchy, exhausted, and confused.

Here’s the truth no one’s telling you:

🧠 Your body isn’t reacting to *everything*.

It’s reacting to a system that’s overwhelmed.

This is what happens when histamine builds up beyond what your body can handle…not because you’re doing it wrong, but because you’re missing support in the *right* places.

💭 You don’t need another extreme plan.

We use a short, supportive reset to lower the load…

then work together to reintroduce foods with confidence.

Because the goal isn’t to live on 6 foods.

The goal is to eat more… without the symptoms, stress, or second guessing.

Ready to stop spiralling?

**DM me “UNRESTRICTED”** and I’ll share how I help clients rebuild food confidence, one symptom-calming step at a time.

Nichola 🤍
Histamine intolerance dietitian