What Is a Low Histamine Diet?
It’s a diet that limits foods containing Histamine which is able to worsen the symptoms in people who suffer from allergic diseases. It is contained in a variety of foods and high concentrations of histamine are found mainly in the products which undergo to a fermentation process such as fermented cheeses, canned meats, wine, beer and even in fresh fish when it is not stored at the correct temperature.
As a result of this, the excess histamine goes into the blood inducing symptoms like:
- gastrointestinal disorders (diarrhea, abdominal pain, stomach pain, cramps or flatulence);
- headache and migraine attacks;
- rash, itching, hives;
- asthma, breathing difficulties;
- nausea, palpitations, vertigo;
- irritations of the nasal mucosa, such as a runny nose or a stuffy nose.
à It is important to reduce as much as possible the intake of food high in histamine or the food which may increase the release of histamine in the body:
- tomatoes, sauerkraut, spinach, potatoes, bell peppers and eggplants;
- canned food and sauces like Ketchup and soy sauce;
- canned fish: preserved, marinated, salted or dried (sardines, tuna, mackerel, anchovies, herring), smoked fish (herring, salmon ..);
- shellfish and seafood, egg white, pork meat;
- sausages, salami, dried meat, smoked ham and all the processed meat and fish (like fish balls, fishcake);
- hard cheeses, fermented cheese and cheese with mould, buttermilk, kefir, sourcream;
- fermented food like: fermented vegetables (sauerkraut and kimchi), pickles or pickled veggies, kombucha, tempeh, miso, soy sauce, and natto;
- spirits, wine, beer, wine vinegar;
- yeast (bread, pizza and bakery food);
- chocolate / cocoa;
- strawberry, banana, pineapple, papaya, citrus fruits (oranges, grapefruits …), kiwi, raspberry, pear, avocado;
- walnuts, hazelnuts, almonds and cashews;
- coffee, black tea, mate tea and green tea;
- food additives (in processed foods and drinks), such as colorants, preservatives, stabilizers, and flavorings.
àWhat should I eat?
- fresh or frozen meat and poultry choosing the lean cuts;
- fresh or frozen fish, such as cod, trout, snapper, grouper, dory, toman, or other white fish;
- fresh cheeses like ricotta, cottage cheese, mozzarella, milk, yogurt;
- vegetables milk like almond or coconut;
- fruit such as apples, peaches, apricots, melons, persimmons etc, except for the one mentioned above;
- fresh vegetables like broccoli, carrots, zucchini, pumpkin, asparagus, cauliflower, cucumbers and large leafy vegetables (lettuce, chicory …);
- gluten free grains like rice, rice noodles, quinoa, buckwheat;
- condiments: extra virgin olive oil or olive oil, salt and herbs.