From Flare-Ups to Feeling Better
For years, I kept asking myself the same question: what can I actually eat with IBS and Histamine Intolerance (HI)? At first, I tried to ignore it. I ate whatever was available, wanting to feel “normal,” only to regret it later with bloating, cramps, headaches or chest tightness. It took me a long time to realize that there isn’t a perfect rulebook. Living with these conditions is not about memorizing endless food lists, but it’s about learning what works for your body.
Through trial and error, I’ve discovered small tricks that make a big difference. Adding fresh arugula to pizza balances the acidity of tomatoes and makes it easier on my stomach. Mixing coffee with coconut milk gives me the comfort of a morning ritual without the flare-up that dairy or soy milk, both high in histamine, often triggered. Swapping onion and garlic for infused oils transformed my cooking, letting me keep the flavor I love without the pain that usually followed.
I also had to rethink drinks. For a long time, I leaned on teas that actually made things worse, but chamomile and peppermint didn’t work for me at all. Instead, I found gentler options like rooibos and fennel tea, which have been much kinder to my gut. Even hydration became more mindful, plain water with cucumber now feels refreshing and safe.
The biggest lesson I’ve learned is that managing IBS and Histamine Intolerance isn’t just about restriction, it’s about really knowing my body. Over time, I discovered that when I paid attention to patterns, slowed down, and made mindful choices, I could finally manage my symptoms instead of letting them control me. This shift gave me back a sense of balance and confidence in everyday life.
That same idea is what inspired me to build TriggerTract. The app is designed to help others do what I’ve done - track, notice, and connect the dots between symptoms and foods - so they can better manage their own conditions and enjoy food without fear.
Having IBS and HI can feel overwhelming, but they don’t have to define your life. With a little patience and experimentation, you can enjoy food without fear. For me, it’s about finding balance, listening closely to my body, and creating meals that make me feel good. And when I get it right, food becomes something to enjoy again - not something to fight against.
Author: Malda Shushku
