This content is low histamine diet Contains information about Learn which foods are rich in histamine and which foods you can consume on a low histamine diet.
What is histamine?
Histamine is a neurotransmitter involved in various processes in the body, including the immune system and nervous system. As part of the immune system, mast cells and histamine trigger an inflammatory response in your body when it detects irritants such as pollen or dandruff. Histamine dilates blood vessels and sends white blood cells to the site of inflammation.
Histamine is broken down by the enzyme N-methyltransferase in the central nervous system and by the enzyme diamine oxidase (DAO) in the digestive system. Since DAO is responsible for the metabolism of most ingested histamines, a deficiency of this enzyme can contribute to symptoms of histamine intolerance.
Histamine intolerance occurs when you build up or overproduce histamine and cannot completely break it down. If too much histamine builds up in the body, unpleasant symptoms can occur, such as food intolerances, allergic reactions, and food allergies.
Symptoms of histamine intolerance
Problems with histamine sensitivity and histamine intolerance can have a wide variety of symptoms. Most people with histamine problems experience symptoms such as:
- Itchy skin, watery eyes, or hives
- Nasal congestion or runny nose
- Irregular menstrual cycles
- Difficulty falling or staying asleep
- Stomach cramps or other digestive problems
- Headache and migraine
One of the most common and effective ways to deal with histamine intolerance, or high histamine levels, is to follow a low-histamine diet.
Diet low in histamine
A diet low in histamine may help with symptoms of high histamine or histamine intolerance. When following a low-histamine diet, choose foods that are low in natural histamine and foods that are not fermented or processed in a way that increases histamine levels.
Keep a symptom diary so you can identify which foods or activities are causing histamine intolerance symptoms and which foods and activities are helping your symptoms. It’s always a good idea to check with your doctor to make sure your symptoms aren’t the result of something more serious.
Foods High in Histamine to Avoid
When embarking on a low histamine diet, you should be aware of high histamine foods to avoid. What is forbidden on the histamine diet If you’re asking, here’s a list of foods to avoid:
- Alcohol and fermented drinks (especially red wine and kombucha)
- Citrus, strawberry, banana, avocado and dried fruit
- Pineapple and papaya
- Fermented foods (kimchi, sauerkraut, yogurt, kefir, etc.)
- Sour foods (sourdough bread, buttermilk, etc.)
- Fatty cheese and dairy products
- Chocolate and cocoa
- Processed, cured or leftover meat
- Vinegar and products containing vinegar (marinades, seasonings, etc.)
- Teas (green, black, mate)
- Spinach, eggplant and tomatoes
- Artificial food colors and preservatives
- Seafood (fin or shellfish in any container, canned, smoked, etc.)
- Spices such as curry, paprika, paprika, cloves, cinnamon and nutmeg
- Yeast and yeast bread
- Green beans and other legumes, including peanuts
While cutting out foods high in histamine can seem very restrictive, there are plenty of nutritious foods you can enjoy.
Foods low in histamine
While a low-histamine diet may seem restrictive, there are many foods you can eat. Here is a list of low histamine foods:
- Olive oil and coconut oil
- Freshly cooked meat and poultry
- Freshly caught seafood (maybe you should avoid shellfish)
- Scrambled eggs (be careful with proteins, especially if you are sensitive)
- Cereals such as rice, quinoa and buckwheat
- Fresh fruits that are low in histamine, such as apples, pears, pomegranates, plums, cherries, grapes, and peaches.
- Almond milk, hemp milk
- Leafy herbs and greens (except spinach)
- Freshly ground spices (avoid curry, paprika, pepper, cloves, cinnamon, and nutmeg)
- Pure nut butters and seed pastes without preservatives
- Carob as an alternative to cocoa
- coconut products
- Hemp, chia and flax seeds
- Fresh and cooked vegetables (except spinach and tomatoes)
- Herbal teas such as chamomile
Coffee on a histamine diet?
There is not much research on coffee and histamine. There is also anecdotal evidence that caffeine can reduce levels of DAO, the enzyme responsible for breaking down histamine. So it’s best to ask your doctor or health care provider if drinking coffee on a low-histamine diet is right for you.
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