Low-Histamines Diet: What Foods To Eat and Avoid!

Histamine intolerance, a rare condition affecting about 2% of the population, causes symptoms like itching, hives, and sneezing. Do you have histamine intolerance or sensitivity and want to know how to eat without problems? Many foods contain histamines that can cause unpleasant symptoms, but you can enjoy a variety of low-histamine foods without worry.

In this blog, we'll look at Foods low in histamine as they can be a great choice for those with histamine intolerance or sensitivity. Also, learn foods to avoid with histamine intolerance to help manage your symptoms effectively.

What Is Histamine Intolerance and How Does It Affect Your Diet?

Histamine intolerance is a condition where your body has difficulty breaking down histamine, a natural compound found in various foods. This intolerance can lead to symptoms like headaches, hives, digestive issues, and more when you consume high-histamine foods. Managing your diet by avoiding or reducing high-histamine diet is often the primary approach to dealing with this condition. 

What Are Some Foods That Are Low In Histamine?

1. Fresh Fruits

Fresh fruits like apples, pomegranates, and grapes are considered low-histamine options. They can be enjoyed without typically causing histamine-related symptoms.

Fruits such as cherries, pears, plums, and peaches are well-tolerated by those with histamine sensitivity. Including these fruits in your diet provides a range of vitamins, minerals, and antioxidants.

2. Fresh Vegetables

Vegetables such as arugula, artichokes, and broccoli are low in histamines and are safe to consume. They offer a variety of nutrients, including vitamins, fiber, and minerals.

Onions, peppers, cucumbers, and spaghetti squash suit a low-histamine diet. These low histamine foods, such as fresh vegetables, can be incorporated into salads, stir-fries, and various dishes.

3. Fresh Herbs

Fresh herbs like basil, parsley, and oregano add flavor to your meals without triggering histamine intolerance. They are rich in essential oils and phytonutrients that contribute to the taste of dishes.

Rosemary, cilantro, thyme, and turmeric are other low-histamine herbs that can enhance the culinary experience. Using these herbs in cooking is a great way to season food without histamine-related issues. A study revealed that curcumin showed an effective anti-allergic property.

4. Gluten-Free Grains

Quinoa and brown rice are gluten-free grains that are generally safe for individuals with histamine sensitivity. They serve as versatile staples and can be used in various dishes.

These grains are a good source of carbohydrates and can provide energy while being low in histamines. Including quinoa and brown rice can contribute to balanced and nutritious meals.

5. Dried Legumes

Chickpeas, Black Beans, and Kidney Beans: These legumes are considered low in histamine and can be part of a low-histamine diet. They are excellent plant-based protein sources, dietary fiber, and essential nutrients. However, it's crucial to soak and cook them to reduce histamine content further. Soaking legumes before cooking can help eliminate some of the histamine they may contain.

6. Starchy Vegetables (Sweet Potatoes, Yams, Butternut Squash, and Winter Squash)

Starchy vegetables like sweet potatoes, yams, butternut squash, and winter squash are low-histamine options. They are rich in complex carbohydrates and provide essential vitamins and minerals. These vegetables can serve as a satisfying and nutritious component of your meals while being gentle on histamine sensitivity.

Also Read: 6 Vitamins and Minerals Your Body Needs During Winter

7. Fresh Meat (Chicken, Turkey, Lean Ground Beef, Lamb) and Fish

Fresh meats such as chicken, turkey, lean ground beef, and lamb are considered low in histamine. The key is to ensure their freshness and proper storage. Freshness prevents histamine build-up, so purchase and store these meats correctly.

8. Fresh Fish (Salmon)

Fresh fish, particularly varieties like salmon, is a great choice for those on a low-histamine diet. It's a credible source of high-quality protein and healthy omega-3 fatty acids. Again, freshness is essential, so buy and store fish properly to maintain its low histamine content.

9. Carob

Carob is often used as a chocolate substitute in recipes and is considered low in histamines. It has a naturally sweet flavor and can be used in various desserts and as a beverage flavoring. In addition, it is believed that chocolate is beneficial for our health. Unlike chocolate, which is known to be high in histamines, carob is a safe alternative for individuals with histamine sensitivity. 

Nut-based alternatives like almonds, cashews, and hemp milk are typically low in histamines. They can be used as dairy milk substitutes in various recipes, including smoothies, cereals, and baked goods. These milk options are suitable for those with histamine intolerance.

10. Almond, Cashew, and Hemp Milk 

Nut-based alternatives like almonds, cashews, and hemp milk are typically low in histamines. They can be used as dairy milk substitutes in various recipes, including smoothies, cereals, and baked goods. These milk options are suitable for those with histamine intolerance.

11. Hemp, Flax, and Chia Seeds

These seeds are generally low in histamine and provide a healthy dose of essential fatty acids, fiber, and various nutrients. They can be added to smoothies, yogurt, oatmeal or used in baking to enhance the nutritional value of your meals.

Also Read: How to Use Chia Seed For Weight Loss : 13 Healthy Recipes

12. Coconut Oil

Coconut oil is considered low in histamines. They can be safely used for cooking, sautéing, and dressing dishes without causing histamine-related symptoms. This oil is a source of healthy monounsaturated fats, while coconut oil is known for its unique flavor and potential health benefits.

Foods To Avoid That Are High In Histamine

People with histamine intolerance should avoid or limit foods that are high in histamine or can trigger histamine release. Some common foods to avoid with histamine intolerance include:

• Aged cheeses

• Fermented foods(sauerkraut, kefir, and yogurt)

• Processed meats(salami, pepperoni, and bacon)

• Vinegar and vinegar-containing foods

• Alcoholic beverages, particularly red wine, and beer

• Certain fruits(strawberries, bananas, and avocados)

• Spinach and eggplants

• Canned or smoked fish

• Artificial food colorings and preservatives

• Soured or leftover foods

Also Read: Leftover Rice could Make you Sick

Conclusion

Histamine intolerance, a condition affecting a minority of individuals, can transform everyday meals into potential sources of discomfort and allergic reactions. As histamine, a chemical released by immune system mast cells, triggers this response, those afflicted must tread cautiously through a complex web of dietary choices. Therefore, it is important to have an immunity boost regime. In addition, histamine-lowering foods are a valuable tool to alleviate symptoms. By steering clear of high-histamine foods like aged cheeses, processed meats, and alcohol and favoring whole, unprocessed alternatives, individuals can find relief. 

However, it's essential to recognize that this diet, while helpful, is challenging. Prolonged adherence may raise the risk of nutritional deficiencies, making the guidance of registered dietitians and nutritionists a critical part of managing histamine intolerance. Balancing nutrition and well-being within the confines of this restrictive diet is an ongoing journey, and professional support is invaluable in ensuring a healthy and fulfilling life for those with histamine intolerance.