Food and Drinks

What you need to know about histamine intolerance and diet

Histamine is the chemical that causes an immune reaction in the body; this is the allergy effect. You may be allergic to cats, dogs, or pollen. But did you also know that food can cause an allergy? Some foods have high levels of histamine, which can trigger an immune response. This low histamine eating plan targets these food groups, eliminates them, and then slowly adds them back to determine which ingredient makes you sick.

This article will explain more about histamine, its role in food, and which food groups are at fault.

What is Histamine?

Histamine, a chemical involved in many body processes, including digestion and the nervous system, is most commonly associated with the immune system.

Histamine is responsible for the watery eyes you get during the hay-cutting season or when a cat from a friend gets too close. When in contact with something you’re allergic to, the chemical activates and causes a reaction in your body.

As histamine passes through the body, it triggers a reaction. Blood vessels swell up, and white blood cells are released in search of the problem. Your cells are searching for the allergen, and as they do, you feel all kinds of unpleasant symptoms, including headaches, itching, flushing, congestion, etc.

Food is a different matter. Avoiding certain areas during the hay season or your friend’s cat is easy.

Hetamines in Your Diet

Food histamines may cause an allergic reaction, leaving you feeling unwell. This chemical can cause headaches, skin irritation, and toilet problems.

Like most things, histamines do not have the same effect on everyone. Your diet may contain foods with high or low levels of histamine and those with lower histamine levels that still cause your immune system to react. This includes:

  • Itching and a rash
  • Sleep disorders
  • Chronic Fatigue
  • Diarrhea;
  • Asthma;
  • Sneezing, congestion, and sneezing
  • Low blood pressure can cause dizziness.

You may be allergic to cats but not suffer from hay fever. A unique dietary technique can help you determine which element is causing the problem.

What is histamine intolerance?

Histamine intolerance is a diet that helps you identify which foods are causing your problems. It involves following a histamine-free diet for 14-30 days before slowly reintroducing suspect foods (foods high in this chemical).

We’ll examine foods considered “high-risk” or “safe” when someone is on a diet low in histamines.

List of foods high and low in histamine

This is the low-histamine food chart you should use when planning meals if you are on an elimination diet.

Low histamine foods

If you are histamine intolerant, these foods contain low levels of histamines.

  • Eggs;
  • Fresh vegetables–carrots, beets, sweet potatoes, etc. The usual culprits of tomatoes, avocados, spinach, and eggplant are excluded.
  • Fresh Fruit (excluding citrus fruits and strawberries);
  • Use olive and coconut oil to cook with
  • Rice and Quinoa (gluten-free only);
  • Fresh fish;
  • Non-dairy Milks (coconut and rice milk, almond milk, etc. );
  • Freshly cooked chicken and other meats.

High histamine foods

Here are some of the most common culprits for those unpleasant symptoms. Avoid these foods if you want to stick to a diet low in histamines:

  • Alcohol;
  • Cheese;
  • Mushrooms;
  • Meats and fish processed;
  • Fermented products – kombucha (sour cream), buttermilk, and yogurt.
  • Smoked Fish
  • Some vegetables, including tomatoes, eggplants, and spinach
  • Pickled foods
  • Certains types of nuts

Histamine-releasing food

These foods do not contain high amounts of histamine, but they still cause your body’s stores to be released, causing the same effect for you.

  • Bananas;
  • Shellfish;
  • Strawberries;
  • Nuts;
  • Cow’s milk;
  • Chocolate and other dairy products
  • Alcohol;
  • Artificial dyes and preservatives.

The benefits and disadvantages of a low-histamine diet

Many people with intolerances find relief after following a diet low in histamine for over 14 days. They may experience symptoms as they add more foods to the high-risk category.

It is important to note what you ate, when, and where because this will help you identify the culprit. Although the benefits of a low-histamine diet are clear — you’ll feel better — it’s not a long-term diet.

After identifying the food causing your histamine reaction, it’s essential to return to a diverse diet, so your body can receive the nutrients it requires to thrive.


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