10 Foods Low in Histamine That You Should Avoid!

Histamine intolerance is a rare disease that affects approximately 2% of the population and causes symptoms such as itching, hives, and sneezing. Do you have a histamine intolerance or sensitivity and want to know how to eat without problems? Many foods contain histamine, which can cause unpleasant symptoms, but you can safely try a variety of low-histamine foods. It can be ingested.

In this blog, we look at low-histamine foods that are perfect for people with histamine intolerance or sensitivity. Also, learn about the foods to avoid with histamine intolerance to effectively manage your symptoms.

What is histamine intolerance and how does it affect your diet?

Histamine intolerance is a condition in which the body has difficulty breaking down histamine, a natural compound found in many foods. This intolerance can cause symptoms such as headaches, hives, and gastrointestinal problems when consuming high-histamine foods. Managing your diet by avoiding or reducing high-histamine foods is often the main approach to dealing with this condition.

What foods are low in histamine?

1. Fresh fruit

Fresh fruits such as apples, pomegranates, and grapes are considered low-histamine options. It can usually be enjoyed without causing any histamine-related symptoms.

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

2. Fresh vegetables

Vegetables such as arugula, artichokes, and broccoli are low in histamine and safe to consume. It contains various nutrients such as vitamins, dietary fiber, and minerals.

Onions, peppers, cucumbers, and spaghetti squash are good choices for a low-histamine diet. These low-histamine foods, such as fresh vegetables, can be incorporated into salads, stir-fries, and a variety of dishes.

3. Fresh herbs

Fresh herbs like basil, parsley, and oregano add flavor to your meals without causing histamine intolerance. It is rich in essential oils and phytonutrients that contribute to the flavor of dishes.

Rosemary, coriander, thyme, and turmeric are also low-histamine herbs that can enhance your cooking experience. Using these herbs in your cooking is a great way to flavor your food without causing histamine-related problems.a study We revealed that curcumin exhibits effective anti-allergic properties.

4. Gluten-free grains

Quinoa and brown rice are gluten-free grains and are generally safe for people with histamine sensitivities. It can be used in a variety of dishes and serves as a versatile staple food.

These grains are a good source of carbohydrates and can provide energy while keeping histamines at bay. Including quinoa and brown rice can contribute to a balanced and nutritious diet.

5. Dried legumes

Chickpeas, black beans, kidney beans: These legumes are thought to be low in histamine and can be consumed as part of a low-histamine diet. They are an excellent source of plant-based protein, dietary fiber, and essential nutrients. However, it is important to soak and cook to further reduce the histamine content. Soaking beans in water before cooking can remove some of the histamine in them.

6. Starchy vegetables (sweet potatoes, yams, butternut squash, winter squash)

Starchy vegetables such as sweet potatoes, yams, butternut squash, and winter squash are low-histamine options. It is rich in complex carbohydrates and provides essential vitamins and minerals. These vegetables are histamine-sensitivity friendly and serve as building blocks for a satisfying and nutritious meal.

Also read: 6 vitamins and minerals your body needs in winter

7. Raw meat (chicken, turkey, lean ground beef, lamb) and fish

Fresh meats such as chicken, turkey, lean ground meat, and lamb are thought to be low in histamine. The key is to ensure freshness and store properly. Fresh meats prevent histamine build-up, so be sure to purchase and store these meats correctly.

8. Fresh fish (salmon)

Fresh fish, especially fish such as salmon, is great for people on a low-histamine diet.It is a reliable source of high quality protein and is healthy omega 3 fatty acids. Again, freshness is very important, so buy and store your fish properly to keep histamine content low.

9. Carob

Carob is often used as a chocolate replacement in recipes and is thought to be low in histamine. It has a naturally sweet taste and can be used as a flavoring in a variety of desserts and beverages.Furthermore, IIt is believed that chocolate is beneficial for our health. Unlike chocolate, which is known to be high in histamine, carob is a safe alternative for people with histamine sensitivities.

Nut-based alternatives such as almond, cashew, and hemp milk are typically lower in histamine. It can be used as a dairy substitute in a variety of recipes, including smoothies, cereals, and baked goods. These milk options are suitable for those with histamine intolerance.

10. Almond, cashew, hemp milk

Nut-based alternatives such as almond, cashew, and hemp milk are typically lower in histamine. It can be used as a dairy substitute in a variety of 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 amount of essential fatty acids, fiber, and a variety of nutrients. Add it to smoothies, yogurt, oatmeal, or use it in baking to boost the nutritional value of your meals.

Also read: How to use chia seeds for weight loss: 13 healthy recipes

12. Coconut oil

Coconut oil is thought to be low in histamine. It can be safely used in cooking, sautéing, and dressing without causing histamine-related symptoms. This oil is a source of healthy monounsaturated fats, and 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 that can trigger histamine release. Common foods to avoid with histamine intolerance include:

• aged cheese

• Fermented foods (sauerkraut, kefir, yogurt)

• Processed meat (salami, pepperoni, bacon)

• Vinegar and foods containing vinegar

• Alcoholic beverages, especially red wine and beer

• Certain fruits (strawberries, bananas, avocados)

• spinach and eggplant

• canned or smoked fish

• Synthetic food colors and preservatives

• sour foods and leftovers

Also read: Leftover rice can make you sick

conclusion

Histamine intolerance is a condition that affects a small number of people and can change your daily diet into a potential source of discomfort and allergic reactions. Histamine, a chemical released by the immune system’s mast cells, triggers this reaction, so people suffering from this condition must carefully consider a complex web of dietary choices. Therefore, it is important to prepare a system that increases immunity. In addition, foods that lower histamine It is a valuable tool for reducing symptoms. Avoiding high-histamine foods such as aged cheese, processed meats, and alcohol in favor of whole, unprocessed alternatives can help relieve symptoms.

However, it’s important to realize that while this diet is effective, it can be challenging. The guidance of a registered dietitian or nutritionist is an important part of managing histamine intolerance, as long-term compliance can increase the risk of nutritional deficiencies. It is important to balance nutrition and health within this restrictive diet. The ongoing journey, and professional support, is invaluable in ensuring a healthy and fulfilling life for people with histamine intolerance.

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