Low Histamine Diet
A low histamine diet is a dietary approach aimed at reducing the intake of histamine-rich foods and foods that may trigger the release of histamine, a compound involved in allergic and inflammatory reactions. Histamine intolerance occurs when the body is unable to properly break down and metabolise histamine, leading to symptoms such as headaches, migraines, hives, itching, flushing, nasal congestion, digestive issues, and other allergic-type symptoms.
Characteristics of the low histamine diet include:
Avoiding histamine-rich foods: Histamine-rich foods include aged or fermented foods, such as aged cheeses, cured meats, fermented dairy products (such as yogurt and kefir), fermented vegetables (such as sauerkraut and kimchi), fermented soy products (such as miso and tempeh), aged meats, fish, and left-overs. These foods contain higher levels of histamine due to the fermentation or aging process.
Limiting histamine-releasing foods: Some foods can trigger the release of histamine or inhibit the enzyme responsible for breaking down histamine in the body. Common histamine-releasing foods include alcohol (particularly red wine), certain fruits (such as citrus fruits, strawberries, and bananas), certain vegetables (such as tomatoes, spinach, and eggplant), and certain additives and preservatives (such as sulphites and benzoates).
Choosing fresh, low-histamine foods: The low histamine diet encourages the consumption of fresh, minimally processed foods that are less likely to contain high levels of histamine. This includes fresh meats, poultry, fish, eggs, fresh fruits and vegetables (except for those known to be high in histamine or histamine-releasing), gluten-free grains, nuts, seeds, and dairy substitutes (such as almond milk or coconut milk).
Using fresh herbs and spices: While some herbs and spices can be high in histamine, using fresh herbs and spices in moderation can add flavour to dishes without contributing to histamine levels. Fresh herbs such as parsley, coriander, basil, and mint are generally lower in histamine compared to dried herbs and spices.
Avoiding left-overs: Left-over foods, particularly meats, fish, and other protein-rich foods, can accumulate higher levels of histamine over time. To minimise histamine exposure, it's best to consume freshly prepared foods and avoid left-overs whenever possible.
Potential health benefits attributed to the low histamine diet:
Symptom relief: For individuals with histamine intolerance or sensitivity, following a low histamine diet may help alleviate symptoms such as headaches, migraines, hives, itching, flushing, nasal congestion, digestive issues, and other allergic-type symptoms.
Improved digestive health: Digestive symptoms such as bloating, gas, abdominal pain, diarrhoea, and constipation are common in individuals with histamine intolerance. Following a low histamine diet may help alleviate these symptoms and promote better digestive function. By avoiding histamine-rich and histamine-releasing foods that can exacerbate digestive issues, individuals may experience improved gut health and digestive comfort.
Reduced inflammation: Histamine is involved in inflammatory reactions in the body, and high levels of histamine may contribute to inflammation and immune system activation. By reducing histamine intake and avoiding histamine-rich foods, the low histamine diet may help reduce inflammation and promote overall health and vitality. Managing inflammation is essential for preventing chronic diseases and supporting overall health.
Potential weight management: Some individuals with histamine intolerance may experience weight gain or difficulty losing weight due to inflammation and digestive issues. By addressing underlying histamine intolerance and reducing histamine exposure, the low histamine diet may support weight management efforts. Additionally, improved digestive function and reduced inflammation may contribute to better metabolic health and more balanced weight regulation.
Better skin health: Histamine intolerance can manifest in skin-related symptoms such as hives, itching, flushing, and other allergic-type reactions. By reducing histamine intake and avoiding histamine-rich foods that can trigger these symptoms, individuals may experience improvements in skin health and a reduction in skin-related issues. Clearer, healthier skin can contribute to improved self-confidence and overall well-being.
Enhanced respiratory health: Nasal congestion, sneezing, and other respiratory symptoms are common manifestations of histamine intolerance. By following a low histamine diet and avoiding histamine-rich and histamine-releasing foods, individuals may experience relief from these respiratory symptoms and improved respiratory health. Clearer airways and reduced congestion can lead to better breathing and overall respiratory function.
Improved quality of life: Managing symptoms of histamine intolerance can have a significant impact on daily life, including social activities, work, and relationships. The low histamine diet may help individuals regain control over their symptoms and improve their overall quality of life.
A low histamine diet is not suitable for everyone and it should only be considered for individuals with specific health conditions. It's also important to note that the low histamine diet is highly individualised, and tolerance to histamine-containing foods can vary widely from person to person.
Additionally, other factors such as individual food sensitivities, allergies, and underlying health conditions may also play a role in symptom development.
Individuals considering a low histamine diet should consult with a healthcare provider to ensure that their nutritional needs are met and to determine the most appropriate dietary approach for their specific health concerns.
Schedule an appointment with a Naturopathic Practitioner at Optimal Vitality to discuss your health concerns and to determine if a low histamine diet is appropriate for you.