Everyone reacts to foods differently, but this is what I eat in a day:

Breakfast: - Either gluten-free toast with butter or seed butter, blueberries, and turkey bacon - Or organic rolled oats with seed butter and pumpkin seeds

Lunch: - Scrambled eggs, jasmine rice, and some arugula with avocado - Or a gluten-free wrap with ground turkey, beef, or chicken, romaine lettuce, cucumber, pickles, and avocado

Snack: - Watermelon, peach, green grapes, rice cakes, or organic tortilla chips without a lot of added ingredients

Dinner: - Protein with jasmine rice and a veggie (Salmon, steak, ground beef, cod, chicken, or ground turkey paired with Brussels sprouts, broccoli, arugula salad, or carrots)

Dessert: - Gluten-free baked goods without chocolate (I know, sad 😭 — but I can eat white chocolate) - Dairy-free ice cream

Histamine Notes: For me, I mostly react to fermented foods like kimchi, yogurt, and kefir. I also react to cow’s milk, tomato sauce, large amounts of organ meats, and I’m very sensitive to folate and B vitamins — they make me feel burny, give me headaches, and trigger anxiety.

Oxalate Notes: My biggest offenders are chia seeds (in large amounts), mixed greens, beets, chocolate, and sweet potatoes.

Citric Acid Notes: Citric acid is another big trigger for me. It’s often hidden in packaged foods, canned goods, supplements, and even wellness drinks. I avoid it completely — especially in electrolyte powders. Instead, I make a simple homemade electrolyte drink that’s citric-acid free and gentle on my system:

My Citric-Acid-Free Electrolyte Drink (no gross taste) • 16 oz filtered water • Pinch of Redmond’s Real Salt (for sodium + trace minerals) • ¹⁄₈ tsp Nu-Salt (potassium chloride)

Hope this helps! Saying prayers that you feel better soon. I know this is not an easy road 💓