Histamine Intolerant? Try Low Histamine Diet for Relief

For some people, eating certain foods can cause unpleasant symptoms such as headaches, hives, or digestive issues. These symptoms may be due to histamine intolerance, a condition where the body produces too much histamine or can’t break it down properly.

If you suspect you may have histamine intolerance, a low histamine diet may be beneficial in relieving symptoms. Read on to learn more about this diet, its health benefits, and how to follow it successfully.

What is a Low Histamine Diet?

Histamine and Its Effects on the Body

Histamine is a chemical that plays a role in many bodily functions, including digestion, immune response, and sleep-wake cycles. It is also present in certain foods, especially those that are aged, fermented, or contain high levels of protein. While histamine is necessary for normal body function, too much of it can cause problems.

People with histamine intolerance can experience a range of symptoms when they consume high-histamine foods, including:

• Headaches or migraines
• Hives or skin rashes
• Nasal congestion or runny nose
• Sneezing or coughing
• Abdominal pain, bloating, or diarrhea
• Irregular heartbeat or low blood pressure
• Anxiety, irritability, or insomnia

It’s important to note that histamine intolerance is not the same as a food allergy or food intolerance. While some symptoms may overlap, histamine intolerance is caused by a different mechanism in the body.

Low Histamine Diet: Definition and Purpose

A low histamine diet is an eating plan that restricts high-histamine foods and emphasizes nutrient-dense, anti-inflammatory options. The goal of this diet is to reduce histamine levels in the body and alleviate symptoms of histamine intolerance. While the diet may be challenging to follow at first, many people find relief from their symptoms within a few weeks.

Key Components of a Low Histamine Diet

Foods to Avoid

If you’re following a low histamine diet, you’ll want to avoid or limit high-histamine foods such as:

• Aged or fermented foods such as cheeses, sauerkraut, and soy sauce
• Cured or smoked meats such as bacon, salami, and ham
• Shellfish
• Nuts and seeds such as peanuts, cashews, and sesame seeds
• Citrus fruits
• Tomatoes
• Spinach
• Chocolate and cocoa products
• Alcoholic beverages, especially wine and beer

Foods to Include

While there are many foods to avoid on a low histamine diet, there are also plenty of nutrient-dense, anti-inflammatory options to include, such as:

• Fresh fruits, especially low-histamine options such as berries, pears, and apples
• Fresh vegetables, especially low-histamine options such as broccoli, kale, and sweet potatoes
• Lean proteins such as chicken, turkey, and fish
• Gluten-free grains such as rice, quinoa, and amaranth
• Healthy fats such as olive oil, avocado, and coconut oil
• Probiotic-rich foods such as kefir, yogurt, and sauerkraut (if tolerated)

Reading Labels and Identifying High-Histamine Foods

When you’re following a low histamine diet, it’s important to read food labels carefully to avoid high-histamine ingredients or additives. Some common culprits include:

• Vinegar and vinegar-containing foods
• Artificial colors and preservatives
• Monosodium glutamate (MSG)

In addition, some “healthy” foods may be high in histamine, such as canned or packaged fruits and vegetables, dried fruits, and nut butters. Be sure to check labels and choose fresh, whole foods when possible.

Cooking Methods and Histamine Levels

How you prepare your food can also affect its histamine levels. Some cooking methods, such as grilling, roasting, or frying, can increase histamine levels in foods. On the other hand, boiling, steaming, or microwaving may help reduce histamine levels. If you’re sensitive to histamine, it may be beneficial to experiment with different cooking methods to find what works best for you.

Health Benefits of a Low Histamine Diet

Reducing Histamine Intolerance Symptoms

The most obvious benefit of a low histamine diet is reducing symptoms of histamine intolerance. Many people report relief from headaches, skin rashes, digestive issues, and other symptoms within a few weeks of starting the diet.

Managing Allergy and Asthma Symptoms

While a low histamine diet is not a cure for allergies or asthma, it may help manage symptoms in some people. High-histamine foods can trigger allergic reactions or worsen asthma symptoms in some individuals. By avoiding these foods, you may be able to reduce your reliance on medications and improve your quality of life.

Improving Digestive Health

A low histamine diet emphasizes nutrient-dense, anti-inflammatory foods that can help improve digestive health. By reducing inflammation in the gut, you may experience less bloating, gas, diarrhea, and other digestive issues.

Scientific Evidence Supporting the Low Histamine Diet

Histamine Intolerance Research Studies

While histamine intolerance is not yet fully understood, there is some evidence to support the use of a low histamine diet in managing symptoms. For example, a study published in the Journal of Physiology and Pharmacology found that people with histamine intolerance had significantly higher levels of histamine in their blood after consuming high-histamine foods compared to healthy controls.

Clinical Evidence on Low Histamine Diets

While there are few clinical studies on histamine intolerance specifically, there is some evidence to support the use of a low histamine diet in managing related conditions such as migraines and irritable bowel syndrome (IBS). For example, a review published in Nutrients found that a low histamine diet may be beneficial in reducing symptoms of IBS.

Tips for Successful Low Histamine Diet

Planning Meals and Snacks

One of the keys to success on a low histamine diet is planning ahead. Make a list of low-histamine foods you enjoy and stock up on them. Plan your meals and snacks in advance so you don’t get caught hungry with nothing to eat. Consider batch cooking and freezing meals for busy days.

Eating Out and Traveling with a Low Histamine Diet

Eating out and traveling can be challenging on a low histamine diet. When eating out, ask your server about the ingredients and preparation methods of dishes. Choose simple, whole foods such as grilled chicken or fish and steamed vegetables. When traveling, bring snacks and meal options with you, such as fresh fruit, nuts, or pre-made salads.

Working with a Registered Dietitian

If you’re considering a low histamine diet, it may be helpful to work with a registered dietitian who can help you plan balanced meals and ensure you’re getting all the nutrients you need. A dietitian can also help you identify trigger foods and create a personalized plan that works for your individual needs and preferences.

Risks and Precautions of a Low Histamine Diet

Nutrient Deficiencies

While a low histamine diet can be nutrient-dense, it may also be low in certain nutrients if not properly planned. For example, if you avoid dairy products, you may not be getting enough calcium and vitamin D. If you avoid grains, you may not be getting enough fiber and B vitamins. Working with a registered dietitian can help ensure you’re meeting your nutrient needs.

Potential for Over-Restriction

Some people may become too restrictive on a low histamine diet, avoiding a wide range of foods unnecessarily. This can lead to nutrient deficiencies and disordered eating patterns. It’s important to work with a dietitian and monitor your symptoms to ensure you’re not over-restricting.

Monitoring Symptoms and Consulting a Doctor

While a low histamine diet can be helpful for many people, it’s important to monitor your symptoms and consult a doctor if you’re experiencing persistent or severe symptoms. Some underlying conditions, such as mast cell activation syndrome, may require medical treatment in addition to dietary changes.

Conclusion

If you’re struggling with histamine intolerance, a low histamine diet may be worth considering. By avoiding high-histamine foods and emphasizing nutrient-dense, anti-inflammatory options, you may be able to reduce your symptoms and improve your overall health. Remember to work with a registered dietitian and monitor your symptoms to ensure you’re getting the most benefit from the diet.