For Fibromyalgia, MCAS, Asthma, POTS, Migraine, and Neurodivergence

There is no single diet that works for everyone with ALPIMS-related conditions. However, many people benefit from a personalized, low-inflammatory approach that:

• Minimizes symptom triggers (e.g., histamine, additives, allergens)
• Supports energy, gut function, and immune balance
• Respects sensory needs, fatigue, and cognitive challenges
• Is practical and realistic to sustain long-term

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✅ Core Guidelines

🛑 Minimize Common Food Triggers

These can activate immune, neurological, and sensory symptoms, especially in MCAS, migraine, and gut-sensitive individuals:

• Caffeine – can worsen anxiety, insomnia, reflux, and migraines
• Alcohol – is a common MCAS and migraine trigger
• Processed foods – often contain preservatives, additives, and hidden allergens
• Aged, fermented, or high-histamine foods – may worsen MCAS, migraines, or hives
• Dairy and gluten – common immune and digestive triggers (test tolerance individually)

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🕐 Focus on Gentle Meal Timing

• Eat smaller, regular meals every 3–4 hours to support blood sugar and POTS stability.
• Avoid large, high-fat meals late at night, which can worsen reflux or cause post-meal fatigue.
• Choose easy-to-digest combinations, especially during sensory overwhelm or GI flare.

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🍲 Prepare in a Pacing-Friendly Way

Tip	Why It Helps
Cook in small batches	Avoids fatigue from long prep sessions
Freeze individual portions	Supports energy conservation on flare days
Choose pre-washed, pre-cut veggies or frozen produce	Reduces effort without sacrificing nutrition
Use low-scent cooking methods (slow cooker, steam)	Minimizes smell sensitivity and sensory overload
Keep safe backup meals on hand	For crash days, grocery delays, or flares

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🍗 Balance Your Meals

Each meal should ideally include:

• A protein source (animal or plant-based)
• One or more low-reactivity vegetables (e.g., peeled zucchini, carrots, green beans)
• A starch or whole grain (e.g., jasmine rice, gluten-free oats, white potatoes if tolerated)
• Healthy fats (e.g., olive oil, flaxseed oil, or omega-3-rich fish)

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🐟 Include Anti-Inflammatory Omega-3s

These can support pain reduction, mood balance, and immune regulation.
Choose low-mercury, MCAS-safe sources:

• Wild salmon, sardines, mackerel (fresh or frozen if tolerated)
• Vegetarian alternatives: chia seeds, ground flaxseed, hemp hearts, or algal oil supplements

Note: Some with MCAS or IBS may need to limit seeds or oily fish — personalize as needed.

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🥦 Maximize Fruit and Veg — Within Tolerance

Aim for 5–10 servings daily, but adjust based on histamine, FODMAPs, salicylates, and texture sensitivities.

• Use steamed, peeled, or blended vegetables if digestion is impaired
• Smooth soups or purees may be better tolerated during flares
• Frozen fruit/veg (no additives) are easy and budget-friendly
• Juice or smoothies can be used if whole foods are hard to tolerate — watch histamine content

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🛒 Choose Clean, Safe Ingredients

• Opt for organic or low-pesticide produce where possible (see EWG’s Dirty Dozen/Clean Fifteen)
• Choose clean protein sources — hormone-free meats, sprouted legumes, or hypoallergenic powders
• Avoid artificial sweeteners, MSG, food dyes, sulphites, benzoates, and other MCAS triggers

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💧 Hydration Matters

• Drink 6–8 glasses of filtered or spring water daily
• For POTS or dehydration-prone individuals, include electrolyte-enhanced water (low histamine/sugar formulas)
• Sip steadily through the day rather than gulping large volumes at once

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👃 Sensory + Neurodivergence Considerations

Challenge	Supportive Strategy
Smell sensitivity	Cook with lids, ventilate kitchen, prep cold meals
Texture aversion	Use purees, smooth soups, or rice-based comfort foods
Visual overwhelm	Choose meals with simple, neutral colors and consistent textures
Food rigidity or sensory burnout	Rotate safe foods slowly; don’t push novelty during flares
Executive dysfunction or overwhelm	Use checklists, meal planners, or carer/NDIS meal support where possible

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📝 Summary: What Works for Many with ALPIMS Conditions

Include	Limit / Avoid
Lean protein (chicken, turkey, fish, legumes if tolerated)	Processed meats, MSG, high-histamine leftovers
Cooked low-FODMAP vegetables	Raw crucifers, high-salicylate herbs if reactive
Easy starches (rice, oats, potato)	Gluten, high-fructose corn syrup
Omega-3s from fish or seeds	Vegetable oils, trans fats
Hydration + electrolytes	Alcohol, soda, energy drinks
Herbs like ginger or parsley (if tolerated)	Strong spices (e.g. chili, paprika)
Simple, soft, low-scent meals	Multi-texture, strong-smelling, brightly colored foods

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