A low histamine diet can be an effective way to address histamine intolerance symptoms; however, its restrictiveness could result in malnutrition.
All food contains histamine, an organic biogenic amine which builds up over time in our bodies. This is particularly true of fermented products and leftovers.
Breakfast
Breakfast is an integral component of a low histamine diet, supplying your brain with glucose which boosts energy and alertness while providing essential nutrition.
Breakfast is often seen as the “most essential meal of the day”, and is essential for overall good health. Eating a well-rounded breakfast has been proven to increase intake of fibre, vitamins and minerals.
Studies have also shown that children who eat breakfast regularly tend to be healthier, less likely to develop obesity, have improved mental and emotional wellbeing and form stronger social ties in class – factors which can contribute to greater academic performance.
As such, I recommend to my patients a healthy breakfast every morning – particularly those suffering from histamine intolerance – in order to prevent an upset stomach and reduce its associated symptoms such as gas, bloat or skin rashes.
In order to create the lowest histamine breakfast possible, pay attention to which ingredients you select for inclusion and how they’re prepared. Incorporate fresh and unprocessed food items (meat, fish, eggs, fruit & veggies) as much as possible into your breakfast diet to minimize histamine levels.
As part of your goal to maintain good cardiovascular health, it is also wise to limit processed breakfast foods like cereals, pastries and high-fat milks that contain large quantities of sugar as well as saturated fats associated with an increased risk of heart disease.
Here are a few low-histamine recipes that are both tasty and straightforward:
Breakfast of eggs can be an ideal solution for those suffering from histamine intolerance or mast cell activation syndrome. Eggs contain vitamin A, zinc and protein as well as diamine oxidase (DAO), an enzyme which breaks down histamine.
An interesting and delicious way to help reduce histamine levels is to add seeds or nuts toasted in oil to your breakfast, such as sunflower or pumpkin seeds – or combine both for more flavour!
Lunch
Finding healthy recipes on a low histamine diet can be challenging, yet delicious. While most low histamine recipes focus on hot meals that may not suit lunchtime eating needs, there are still options out there that can keep your lunch low histamine and delicious!
This quick and easy lunch recipe includes plenty of vegetables, protein and herbs that are low histamine-friendly – making it a delicious solution for anyone on a low histamine diet! Try serving it alongside some quinoa and fresh salad greens to round off this satisfying meal.
Simple changes can help to lower histamine levels, such as cutting back on foods with high concentrations of acidic or bitter compounds (like citrus and vinegar) or eating fermented, cured, or soured products. Eating fresh unprocessed food will also reduce histamine consumption in your diet.
Food age should also be taken into consideration as histamine levels tend to rise over time, so try and eat as close to its harvest date as possible.
If this is impossible for you, try freezing some of your leftovers or cooking in smaller batches instead. Heating multiple times at high temperatures may denature some of the essential nutrients found in food and lead to health complications.
Reheat leftovers quickly to save time, but do so on a low heat surface so as to preserve nutrients essential for decreasing histamine levels. Overheating may destroy many essential elements.
Be wary when storing leftovers or cooked food for extended periods in the refrigerator as this can increase histamine levels even more as histamine-producing bacteria multiply and release more histamine into the air.
Or use an instant pot or air fryer instead, which produces less histamine, saving both time and money while contributing towards improved overall health. This option could save both of these!
Dinner
A low histamine diet can provide relief to anyone experiencing symptoms of histamine intolerance in response to certain foods, including sneezing, itching and hives when eating them. A diet tailored specifically for histamine intolerance may identify foods which trigger such reactions and provide insight into which are causing them while providing relief from other conditions that can arise due to histamine intolerance – including IBS, food allergies/malabsorption issues celiac disease and IBD.
Histamine levels in food depend on their production or storage processes; fresh unprocessed produce typically have lower histamine levels while processed or fermented foods tend to contain the highest. Over time, however, histamine content in certain food items may increase due to changes in enzymes that break down histamine; for instance, meat and fish stored for extended periods or prepared using slow cooking techniques may become increasingly histamine-rich.
As such, when meal prepping for a low-histamine diet it’s crucial to limit leftovers and reheating stale foods; otherwise it would be essential to prepare fresh meals daily or utilize low-histamine cooking methods.
There are thankfully numerous low-histamine recipes that are easy to prepare and delicious, making these dishes great choices for every meal of the day! Enjoy them for maximum enjoyment.
Dinner can be the ideal opportunity to add low histamine vegetables into your meals, unlike high histamine varieties that tend to have stronger flavors and require additional digestive effort. These low histamine varieties tend to be milder in flavour and easier to digest, and sprouted beans or seeds may help increase diamine oxidase (DAO), an enzyme which breaks down histamine.
One of my go-to recipes for low histamine dinners is this vegan vegetable curry served over brown basmati rice and garnished with caramelised onions and roasted almonds – it’s quick, simple and full of color, flavor and goodness!
As part of a low histamine diet, it’s best to include plenty of fresh fruits and vegetables into each meal plan, particularly vegetables that provide dietary fibre that may reduce symptoms such as bloating and gas. Whole grains also make excellent sources of fibre that can keep one feeling satisfied without turning to high histamine foods as often.
Snacks
Snacks are an integral component of any healthy diet, and incorporating low-histamine snacks is especially important if you suffer from histamine intolerance. Selecting snacks with reduced histamine content can help decrease inflammation and relieve symptoms such as nasal congestion or sinus issues.
Histamine is an essential compound found in food that assists our bodies to function optimally. But when our bodies can’t break it down as expected, it may result in symptoms like nasal congestion, itching and swelling of skin as well as fatigue.
There are plenty of tasty snacks that are low histamine, perfect for enjoying by all! To find and make them yourself is key.
Fruit makes an excellent low histamine snack option, as its nutrients and fiber are packed full. Add even more nutrition by spreading a layer of macadamia nut butter on an apple for additional protein and heart-healthy fats!
Chia pudding makes an easy low histamine snack option. Chia seeds contain high amounts of calcium and protein, making this delicious treat the ideal low histamine snack or dessert, especially when combined with rooibos tea!
Nuts are another low-histamine snack you can enjoy any time of the day, boasting omega-3 fatty acids that provide your body with protein, fiber, magnesium and zinc – not to mention delicious flavor!
Salted nuts may also provide valuable antioxidants; however, be careful of any that are salted as these may contain salt and other additives which could exacerbate histamine intolerance symptoms.
An effective guideline to follow when it comes to histamine levels is that fresh, unprocessed foods contain less. While aged, fermented and processed products contain higher histamine concentrations.
As some people may unknowingly be allergic to certain foods, be sure to speak with your physician prior to starting or adding new items into your diet. This will allow them to identify if you have histamine intolerance symptoms that need treating and whether histamine intolerance could be the culprit.
If you suffer from histamine intolerance, you will most likely need to eliminate or restrict histamine-rich foods from your diet. There are various strategies available for doing this; but one effective approach would be identifying foods which seem to aggravate symptoms and then cutting them from your diet gradually.