Low Histamine Recipes

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
Diarrhea
Unexplained itching
Low blood pressure
Itchy eyes/runny nose/congestion
Premenstrual cramping or headaches
Bloating
abdominal pain
Flatulence
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

Limit These

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
kombucha
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
spinach
frozen, salted, or canned fish, such as sardines and tuna
tomato ketchup
aged cheeses
processed meats
eggplant
Avocado
milk
shellfish
eggs
strawberry
mushrooms
soybeans
banana
Nuts
Yeast extract

Foods that have been reported to block the diamine oxidase (DAO) enzyme: Limit these

Alcohol
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
Legumes
Tomatoes
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.