What Foods to Eat and Avoid on a Low Histamine Diet

November 2024 · 9 minute read

Histamine is a hormone and neurotransmitter in the body that plays a significant role in the body. Involved in regulating the immune system, digestive function, and neurotransmission, it is produced by the body's cells and found naturally in some foods. 

While histamine is a necessary chemical in the body, some individuals may experience adverse reactions when histamine levels become imbalanced. This condition is known as histamine intolerance, which can lead to various unpleasant symptoms. 

In this article, we’ll delve into the role of histamine in the body and explore how a low histamine diet can help manage histamine intolerance; plus, we’ll look at which foods to eat and which ones to avoid to support your overall health and well-being.

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Histamine Intolerance

Histamine is a chemical responsible for a few important functions, including1:

Your body naturally produces histamine and the enzyme diamine oxidase (DAO). The DAO enzyme is responsible for metabolizing histamine that you consume from food.

A histamine intolerance does not mean that you are intolerant to histamine but that your body cannot process histamine efficiently. 

You could develop histamine intolerance if your body develops a DAO enzyme deficiency and can‘t break down histamine.2

Some medical conditions may increase your chances of developing a histamine intolerance. These conditions can prevent the body from managing histamine levels normally, potentially triggering symptoms like headaches, hives, digestive issues, etc. 

Some of the health problems that may increase the risk of histamine intolerance include:

Some medications, both prescription and over-the-counter, can affect your MAO levels and cause histamine intolerance. These medications include:

Histamine Intolerance Symptoms

Histamine receptors are present in many different systems within the body, so histamine intolerance can cause various symptoms.3

These symptoms are not specific to histamine intolerance and can often occur in many other health conditions, such as food intolerances. Because of this, your doctor may have difficulty diagnosing histamine intolerance.

The most commonly experienced symptoms involve the gastrointestinal (GI) system and include:3

Other reactions associated with this intolerance include:3

Although uncommon, some people with severe cases of histamine intolerance may experience:3

What is a Low Histamine Diet?

A low histamine diet is an elimination diet that aims to manage histamine intolerance. The purpose of this diet is to reduce the amount of histamine you consume from food, which can help ease symptoms of histamine intolerance, including headaches, rashes, and GI symptoms.

Following a low histamine diet means avoiding foods with high levels of histamine or foods that might trigger the chemical release in your body. 

Foods with lower levels of histamine typically include fresh, unprocessed produce. Fermented foods tend to have high levels.

Does it Have Any Benefits or Drawbacks?

Benefits

A low histamine diet can serve as a diagnostic tool and confirm whether you have histamine intolerance or other health conditions. 

Another benefit of a low histamine diet is symptom relief in individuals with histamine intolerance. When histamine intake is reduced, many people experience a decrease in symptoms such as headaches, skin rashes, digestive discomfort, and more. Alleviating these symptoms often leads to a better quality of life. 

The low histamine diet can be tailored to individual needs and preferences. It allows people to identify specific trigger foods that worsen their symptoms and make dietary adjustments accordingly.

Drawbacks

Some possible drawbacks of a low histamine diet include extremely limited food choices and potential nutrient deficiencies. 

The low histamine diet is very restrictive. Many high-histamine foods are nutritious and provide essential nutrients. Cutting out a wide range of foods may lead to nutritional gaps if not carefully planned.

Following a low histamine diet may also limit food variety and dining options, making it challenging to enjoy meals in social settings or while traveling.

Successfully adhering to a low histamine diet requires knowledge of histamine-containing foods, food preparation methods, and label reading. This complexity can be overwhelming for some people.

Following a low histamine diet long-term can increase the risk of certain nutrient deficiencies if not carefully managed. 

How to Follow a Low Histamine Diet: Tips and Food List

Understanding the distinction between a high histamine diet and a low histamine diet is important for your success, as following the correct diet can significantly affect your outcomes.

A high histamine diet involves consuming foods rich in histamine or promoting the release of histamine in the body. When the body cannot properly process histamine, levels become too elevated.

On the other hand, a low histamine diet focuses on reducing histamine intake from foods and minimizing triggers that contribute to histamine release. Following a low histamine diet can help prevent histamine accumulation and alleviate symptoms associated with histamine intolerance.

Low Histamine Diet Tips

  • Educate Yourself
  • Familiarize yourself with high-histamine foods, low-histamine foods, and foods that trigger histamine release. 

  • Read Labels
  • When grocery shopping, carefully read food labels to identify potential histamine-containing ingredients or additives.

  • Plan Meals
  • Plan your meals ahead of time to ensure you have access to suitable options that adhere to the low histamine guidelines.

  • Cook Fresh
  • Opt for fresh, unprocessed foods whenever possible. Cooking from scratch gives you better control over ingredients and preparation methods.

  • Rotate Foods
  • Incorporate various low-histamine foods into your diet to avoid food burnout and nutrient deficiencies.

  • Keep a Food Diary
  • Track your meals and any symptoms you experience. This can help you identify patterns and pinpoint specific trigger foods.

    High Histamine Foods to Avoid

    Although it’s difficult to quantify histamine levels in food, there are some generally agreed-upon foods to avoid when following a low histamine diet.2 

    List of Low Histamine Foods to Eat

    Remember, individual responses to histamine-containing foods can vary. If you suspect histamine intolerance, consult a healthcare professional or registered dietitian before making significant dietary changes. They can guide you in following a proper low-histamine diet tailored to your needs and help you achieve the best possible outcomes in managing your symptoms.

    Low Histamine Diet Meal Plan Example 

    Breakfast

    Option 1: Scrambled Eggs with Spinach and Rice

    Option 2: Oatmeal with Fresh Berries

    Option 3: Smoothie Bowl

    Lunch

    Option 1: Grilled Chicken Salad

    Option 2: Quinoa and Vegetable Stir-Fry

    Option 3: Lentil Soup

    Dinner

    Option 1: Baked Salmon with Roasted Potatoes and Asparagus

    Option 2: Grilled Turkey Burgers with Quinoa Salad

    Option 3: Stuffed Bell Peppers

    Snacks

    Option 1: Veggies and hummus

    Option 2: Trail Mix

    Option 3: Nut Butter and Banana Rice Cakes

    Remember that individual sensitivities to histamine can vary, so pay attention to how your body responds to different foods. Additionally, always consult with a healthcare professional or registered dietitian nutritionist before making significant dietary changes, especially if you suspect histamine intolerance. They can help you create a personalized meal plan that suits your needs and supports your overall well-being.

    How To Lower Histamine Levels in Your Body

    Managing histamine levels naturally can be beneficial for individuals dealing with histamine intolerance. 

    Additionally, antihistamines may temporarily relieve symptoms. 

    Remember, managing histamine levels requires a well-rounded approach. While these natural tips may offer relief, it's important to remember that everyone's body is different. Before making any significant changes to your diet or lifestyle, it's highly recommended to consult with your doctor or a dietitian for personalized guidance.

    Learn How To Eat Healthier and Keep Good Habits with Signos’ Expert Advice 

    Signos is a great resource for expert advice on nutrition and healthy eating. Signos has a team of registered dietitians who compile evidence-based nutrition information to help you improve your health and wellness. Check out the resources here.

    Signos CGM empowers you to improve your health by keeping track of your diet, exercise, sleep habits, and blood sugar. Knowledge is power, and a CGM can give you specific information about how your habits affect your health. 

    Find out if Signos is a good fit for you by taking a quick quiz.

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