LOW HISTAMINE RECIPES
Have you been told you need to follow a low histamine diet plan?
Are you having trouble searching for low histamine recipes?
If so, you’re in the right place, as I have put together a collection of free low histamine recipes for you to get started.
In addition I want to provide a short review of what histamine intolerance is and a list of foods to avoid as well as those that are safe.
What is Histamine?
Histamine is a chemical found in all tissues in the body. It is released by white blood cells into the bloodstream when the immune system is defending against a potential allergen. This release can result in an allergic reaction.
Triggers for histamine release include things such as pollen, mold, and certain foods.
What is Histamine Intolerance?
Histamine intolerance is thought to be from a build up of histamine in the body or the inability to break it down.
Symptoms of Histamine Intolerance.
- Rashes, Hives or Eczema
- Headaches or migraines
- Unexplained itching
- Low blood pressure
- Itchy eyes/runny nose/congestion
- Premenstrual cramping or headaches
- abdominal pain
- Fast heart rate (tachycardia)
Some of these symptoms can have many potential causes, but one possible cause is too much histamine or an inability to break down histamine.
Diamine oxidase (DAO) is the enzyme responsible for breaking down histamine in the body.
People with lower levels of DAO have higher levels of histamine, and therefore may be more likely to develop these symptoms listed above.
Managing Histamine Intolerance
The low histamine diet is one way to help those with histamine intolerance. Below is a list of foods to eat and foods to avoid to help you feel better.
Foods Lower in Histamine:
Eat More of These:
- Olive oil and coconut oil
- Freshly cooked meats and poultry
- Fresh caught seafood (you may need to avoid shellfish)
- Cooked eggs (be mindful of the whites if you are particularly sensitive)
- Gluten-free grains such as rice, quinoa, and buckwheat
- Low histamine fresh fruits including apples, pears, pomegranates, plums, cherries, grapes, and peaches
- Dairy-free milks like almond milk, hemp milk
- Leafy herbs and greens (excluding spinach)
- Freshly ground spices (avoiding curry, cayenne, chili, cloves, cinnamon, and nutmeg)
- Pure nut butters without preservatives
- Carob as an alternative to cocoa
- Coconut products (coconut oil, coconut butter, coconut meat, coconut milk)
- Hemp, chia, and flax seeds
- Fresh and cooked vegetables (excluding spinach and tomatoes)
- Herbal teas
Foods Higher in Histamine
- fermented dairy products, such as cheese (especially aged), yogurt, sour cream, buttermilk, and kefir
- fermented vegetables, such as sauerkraut and kimchi
- pickles or pickled veggies
- cured or fermented meats, such as sausages, salami, and fermented ham
- fermented soy products such as tempeh, miso, soy sauce, and natto
- fermented grains, such as sourdough bread
- frozen, salted, or canned fish, such as sardines and tuna
- tomato ketchup
- aged cheeses
- processed meats
- Yeast extract
Foods that have been reported to block the diamine oxidase (DAO) enzyme: Limit these
- Black tea
- Energy drinks
- Mate tea
Foods that have been reported to release histamine (histamine releasers): Limit these
- Most citrus fruits – lemon, lime, oranges…
- Cocoa and chocolate
- Walnuts, peanuts
- Papaya, pineapples, plums, kiwi and bananas
- Wheat germ
- Most vinegars
- Additives – benzoate, sulphites, nitrites, glutamate, food dyes
Since this is a large list of foods, I have put together a free low histamine recipe collection (including low histamine breakfasts and desserts) and a free 1 week low histamine meal plan.
Of course, if you need more meal plans for histamine control or help with a customized meal plan for any other medical condition please feel free to contact me.