Histamine is a chemical in our bodies, a neurotransmitter that helps your body fight off allergens and regulate many bodily functions, including immune response, controlling stomach acid, brain function and inflammation. However, when your body struggles to break histamine down properly—due to a lack of an enzyme called DAO—it can lead to histamine intolerance. This condition is rare, affecting about 1% of the global population.
For those with histamine intolerance, high-histamine foods can cause a range of reactions, from allergies to digestive issues. This is why some people find relief by removing certain foods that are high in histamine or histamine-like content from their diet. You might have histamine intolerance if you experience symptoms like:
- Gastrointestinal problems: Bloating, diarrhoea, and stomach cramps.
- Headaches or migraines: Histamine can trigger or worsen these.
- Skin reactions: Rashes, hives, or itching.
- Nasal congestion or sneezing: Similar to allergic reactions.
- Fatigue: Histamine overload can leave you feeling drained.
If your symptoms are listed above, you may benefit from focusing on foods that lower histamine in your body to keep it balanced internally.
In this blog, we’ve put together a list of low-histamine foods that can help reduce symptoms and give you a sense of relief. So, keep reading and learn which foods you should be eating more to keep your histamine levels in check!
Table of Contents
- What Is A Low Histamine Diet?
- What Foods Have No Histamine? Safe Foods For Histamine Intolerance
- How can I lower my histamine levels quickly?
- What drinks are low in histamine?
- Dietitian’s Recommendation
- The Final Say
- FAQs
- References
What Is A Low Histamine Diet?
A low histamine diet can be quite challenging to follow, as each person has their own unique tolerance to histamine-containing foods. This makes it tricky to know exactly what will work for your body. In the long term, your goal should be to have the broadest variety of foods in your diet, but initially, you may need to start with a very low histamine diet and gradually expand your food options as your tolerance increases.
When you begin, it’s important to focus on foods that are low in histamine and avoid all foods that are known to trigger symptoms. Additionally, keep in mind that, over time, histamine can build up in foods, and cooking methods (like slow cooking or slow baking) can actually increase histamine levels. So, not only is your food selection important, but so is its preparation method.
Furthermore, you need to consider relevant supplements, and manage/remove other triggers such as certain personal care products or cleaning agents to complement dietary changes. Once your symptoms are more stable, you can begin to gradually expand your diet.
Start by adding foods from the ‘caution’ list, introduce one new food at a time, and carefully monitor your body’s reactions. Over time, some people are able to tolerate higher histamine foods without long-term restrictions.
Apart from diet, other factors such as genetics, existing health challenges (like mold or infections), nervous system health, and digestive function all play a role in how well you’ll manage histamine intolerance. To give yourself the best chance of improving histamine tolerance, it’s important to address the root causes of your symptoms—not just remove specific foods from your diet.
What Foods Have No Histamine? Safe Foods For Histamine Intolerance
The aim of a low histamine diet or a diet for histamine intolerant people is not to completely cut histamine from their diet. In fact, that would be almost impossible to do and, even if you manage to do it, it could lead to malnutrition. Instead, the aim of a low-histamine diet is to pay attention to what foods make you symptomatic and try to eat foods that contain very little histamine whenever possible.
Here are some foods that have a very low histamine content:
1. Gluten-free Grains
Gluten-free grains like amaranth, arrowroot, buckwheat, millet, rice, and quinoa are excellent choices for a low-histamine diet. These grains provide essential nutrients while minimising histamine intake.
2. Fresh Meat
Fresh meat is a staple in a low-histamine diet, offering protein without the high histamine levels found in processed meats.
3. Salmon
Fresh or flash-frozen salmon caught within 30 minutes is a low-histamine fish option. It's rich in omega-3 fatty acids and can be a healthy addition to meals.
4. Non-citrus Fruits
Non-citrus fruits such as apples, blueberries, mangoes, and peaches are low in histamine and provide essential vitamins and antioxidants. These fruits are a great choice for snacking or adding to meals.
5. Non-dairy Milk
Non-dairy milks like almond, coconut, and oat milk are low in histamine and offer a good alternative to traditional dairy for those with intolerance. They can be used in cooking, baking, or as a beverage.
6. Fresh Vegetables
Fresh vegetables, excluding tomato, avocado, eggplant, squash, and spinach, are generally low in histamine. They provide fibre, vitamins, and minerals, making them a nutritious addition to meals.
7. Olive Oil and Coconut Oil
Olive oil and coconut oil are low-histamine cooking oils that can be used for various dishes. They offer health benefits and can enhance the flavor of meals without increasing histamine intake.
8. Almonds
Almonds are a low-histamine nut option that can be enjoyed in moderation. They are rich in healthy fats and can be used in baking or as a snack.
9. Potatoes
Potatoes are a low-histamine starchy food that can be cooked in various ways. They provide energy and are well-tolerated by most people.
10. Flax Seeds and Chia Seeds
Flax seeds and chia seeds are low in histamine and rich in omega-3 fatty acids and fiber. They can be added to meals for nutritional benefits.
If you tolerate milk, you can have butter, ghee, cream, cream cheese, ricotta, mozzarella, and other soft cheeses that have not been aged or fermented.
When it comes to low histamine levels in food, the fresher the food, the better. One important goal is to try and avoid all processed foods whenever possible.
How Can I Lower My Histamine Levels Quickly?
To quickly reduce histamine levels, your first focus may be on consuming low histamine foods like the ones listed in the previous section and cutting out foods that contain high histamine levels. But there are a few other things you can do (along with watching your diet) that can help you lower your histamine levels fairly quickly.
Here are some strategies to monitor a low histamine diet:
1. Keep A Food Diary
If you keep a food diary, you can better identify foods that trigger your histamine reactions or symptoms. This can quickly help you find out what foods cause your symptoms.
2. Talk To A Registered Dietitian
Everyone has different levels of histamine tolerance, health needs, and food preferences/availability. A registered dietitian can help you curate a plan that is right for you and fits your preferences.
3. Avoid Aged & Fermented Foods
Any kind of processing, especially fermentation and curing, dramatically increases the level of histamine in food. This is partly because once the food is processed or aged, the histamine-forming bacteria begins to grow, increasing the chemical level in the food. So, avoid everything that is canned, aged or fermented.
This includes things like aged cheeses, cured meats, fermented foods (like sauerkraut, kimchi, and soy sauce), alcohol, and pickled products. These foods can quickly elevate histamine levels in your body.
4. Take Antihistamines
Over-the-counter antihistamines are a go-to for many people looking to manage histamine intolerance. They block histamine receptors and can give you fast relief from symptoms like itching, headaches, or congestion.
5. Get Cooking
Cooking your own food gives you control over ingredients and preparation methods. Steaming or boiling foods produces less histamine compared to grilling or slow-cooking, making it easier to manage histamine levels.
6. Eat Low-Histamine Foods
Eat foods that are naturally low in histamine. This includes fresh meats (not cured or aged), fresh vegetables (except for things like tomatoes and spinach), rice, gluten-free grains, and some fruits like apples and pears.
7. Stay Hydrated
Drinking plenty of water helps flush histamine out of your system. Staying hydrated supports your body's natural detox process and helps to prevent any additional histamine buildup.
What Drinks Are Low In Histamine?
There are many drinks that have low histamine content, like:
- Water: Carbonated, sparkling water or flavoured water.
- Juice: Freshly squeezed juice, without additives.
- Non-dairy alternatives: Almond, oat, etc.
- Coconut water
- Herbal Teas: Chamomile, ginger, and peppermint.
Dietitian’s Recommendation
As an expert, I suggest avoiding high-histamine foods and sticking with low-histamine options for at least a few weeks for you to start feeling better. Keeping up with healthy eating and consuming only low-histamine foods usually helps the most, and once your symptoms are under control, you can start introducing more foods to your diet one-by-one.
Dt. Lavina Chauhan
The Final Say
Living with histamine intolerance can be challenging, but with the right approach, you can manage symptoms effectively. By sticking to a low-histamine diet and making lifestyle adjustments, you can reduce discomfort and improve your well-being. Remember, it’s important to address underlying factors with the help of a professional for long-term relief.
FAQs
1. What is the function of histamine?
Histamine is a chemical that is responsible for the main functions, such as communicating messages into the brain, stimulating the release of stomach acid that helps with digestion, and after an injury or allergic reaction, it is released as part of the immune response.
2. What are low histamine indian foods?
Low histamine Indian foods include fresh vegetables (like carrots, cucumbers, and cauliflower), rice, lentils, fresh meats (not aged), and non-dairy milks (like coconut or almond milk).
References
- https://www.google.com/url?sa=t&source=web&rct=j&opi=89978449&url=https://www.hopkinsmedicine.org/-/media/johns-hopkins-childrens-center/documents/specialties/adolescent-medicine/cfs-low-histamine-diet.pdf&ved=2ahUKEwiA8JvE8-GLAxVsxzgGHRb_BNsQFnoECBsQBg&sqi=2&usg=AOvVaw1MaufMNjWT94bZD_FIh3-W
- https://www.webmd.com/diet/foods-high-in-histamine
- https://my.clevelandclinic.org/health/articles/24854-histamine
- https://annamarsh.co.uk/low-histamine-diet/
- https://www.gidoctor.net/low-histamine-diet/
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