LOW-HISTAMINE DIET
After ruling out any food allergies and sensitivities, following a low-histamine diet is the most crucial treatment to lower your body's histamine levels. Removing high-histamine foods, histamine-liberating foods, and DAO enzyme-blocking foods and drinks may seem overwhelming at first, with time and guidance it become easier to identify better food choices and create a well-balance eating plan that resonates with you.
Finding the root cause/causes of your histamine intolerance is crucial for understanding if you will need adhering to a histamine diet indefinitely or if there is room for flexibility!
Make sure you are working with a healthcare practitioner to help you with any change in your diet. You must never remove food without replacing it with a another food similar in nutritional value!
Let's start with what foods you may be able to eat without a problem in a low-histamine diet
LOW-HISTAMINE FOODS
VEGETABLES
• Artichokes
• Arugula
• Asparagus
• Basil
• Bean Sprouts
• Beets
• Bok Choy
• Broccoli
• Broccolini
• Brussels Sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Celeriac / Celery Root
• Chives
• Cilantro
• Collards Cucumber
• Daikon Radishes
• Dandelion Greens
• Dill
• Escarole
• Fennel
• Garlic
• Ginger
• Green Split Peas
• Jicama
• Kale
• Kohlrabi
• Leafy Greens
• Leeks
• Lettuce
• Mint
• Mustard greens
• Okra
• Onions
• Parsley
• Parsnips
• Peppers, bell or hot
• Perilla
• Potatoes
• Radishes
• Rhubarb
• Rutabaga
• Sage
• Saffron
• Scallions
• Shallots
• Squash
• Sweet Potatoes
• Swiss Chard
• Turnip
• Watercress
• Yellow Split Peas
• Zucchini
FRUIT
• Apple
• Blueberry*
• Cantaloupe
• Cherries
• Cranberry*
• Dragon Fruit
• Figs
• Guava
• Kiwi
• Mango
• Nectarine
• Passion Fruit
• Peach
• Pear
• Pomegranate
• Raspberries*
• Watermelon
Note: *blueberries, cranberries, and rasberries are on the low histamine list even though are high in histamine they also contains high amounts of quercetin, a histamine lowering nutrient that can balance. You'll need to try and see how they make you feel. What one person may be able to tolerate may be unbearable for you and vice versa.
MEAT
• Beef
• Bison
• Chicken
• Lamb
• Liver
• Pork
• Quail
• Wild Caught Salmon - gutted and frozen within 30 minutes of catch
NUTS & SEEDS
• Almonds
• Brazil Nuts
• Chia Seeds
• Chestnut
• Flax Seeds
• Hazelnuts
• Hemp Seeds
• Macadamias
• Pecans
• Pine Nuts
• Pistachios
• Poppy Seeds
• Pumpkin Seeds
• Sesame Seeds
• Sunflower Seeds
• Tiger Nuts
MILK & DAIRY
• A2 Cow Milk
• Almond Milk
• Butter
• Coconut Milk
• Cream
• Cream Cheese
• Ghee
• Goat Milk
• Mascarpone
• Mozzarella
• Ricotta Cheese
• Sheep Milk
FATS & OILS
Butter - Grass-Fed
Coconut Oil - Extra Virgin
Flax Oil - Cold Pressed
Ghee - Grass-Fed
Macadamia Oil
MCT Oil
Olive Oil - Extra Virgin
Tallow (kept frozen)
SPICES & HERBS
• Basil
• Bay Leaves
• Cardamom
• Caraway
• Chives
• Cilantro
• Coriander
• Cumin
• Curcumin
• Curry Leaves
• Dill
• Fennel
• Fenugreek
• Garlic
• Ginger
• Lemongrass
• Mint
• Oregano
• Parsley
• Peppercorns
• Rosemary
• Saffron
• Sage
• Salt
• Shallots
• Tarragon
• Thyme
• Turmeric
GLUTEN-FREE GRAINS
• Amaranth
• Arrowroot Flour
• Buckwheat
• Buckwheat Flour
• Corn
• Millet
• Oats
• Potato Starch
• Quinoa
• Rice, Black, Brown or White
• Sorghum
• Tapioca
• Teff
• Tigernut Flour (is actually a tuber)
SWEETENERS
• Coconut Sugar
• Maple Syrup
• Monk Fruit
• Pasteurized Honey
• Stevia
DRINKS
• Coconut Water
• Coffee (mold-free brands)
• Filtered Water
• Herbal Teas
• Mineral Water (Plain and Carbonated)
Natural Supplements. Can help to lower the levels of histamine in the body.
• DAO Enzyme. DAO breaks down histamine in the gut. DAO enzymes help break down histamine from food.
• Flavanoids - Luteolin and Quercetin. These are the two flavonoids that are more studied for stabilizing mast cells. They are potent anti-oxidant and anti-inflammatory compounds with mast cell inhibitory actions. Remember that histamine is one of the mediators mast cells release to neutralize offenders. Some people don't do well with Quercetin but do great with Luteolin, like I do.
• Vitamin C. Known for its antihistamine properties, vitamin C can support the body’s response to histamine.
• Zeolite. Is a natural clay-like substance. There are studies that confirmed the exellent histamine-binding capacity of Zeolite.
If you are diagnosed with histamine intolerance or suspect you are dealing with histamine intolerance, contact me, I can help you! Navigating alone thru all the lifestyle changes and adjustments can be complex and frustating, I went thru it for years, I know, it is exhausting! When you are ready, let me help you make those changes and make them sustainable so you can enjoy life again!