We all have histamine in our bodies and it usually only causes mild seasonal allergies. However, you may be very sensitive to these chemicals which can cause real problems in your daily life. Most histamine comes from food, so the best treatment for histamine intolerance is to change your diet. Try these steps to eliminate histamine from your Research Source X diet and start feeling better.
food to eat
Fresh, uncured foods: Foods with preservatives are usually high in histamine. This means fresh, unpackaged food is the best choice. Eat as much fresh food as possible to keep your histamine levels low.
Meat, poultry, and fish are all fine as long as they aren’t packaged or preserved.
Frozen foods such as meat, fish and vegetables are also generally acceptable as long as they are freshly frozen and no preservatives are added.
It can help you cook your own meals, so it’s a good time to learn new recipes!
Fruits and vegetables: Most are safe and always a healthy choice. Include lots of fresh fruits and vegetables in your diet to get the essential vitamins and nutrients from your diet.
There are some exceptions to this rule. In general, stay away from avocados, bananas, plantains, citrus fruits, eggplant, and spinach as they are all high in histamine.
Whole Grains: Naturally low in histamine, so they shouldn’t cause any problems. Feel free to include bread, pasta, rice, oats, and wheat flour into your regular diet.
Yeast and fermented bread products like marmite tend to have a higher histamine content than whole grain breads, so avoid them.
Whole grains and whole grain products tend to be healthier than white varieties, so if you eat white bread and rice in general, switch to these types.
Milk and egg substitutes: Dairy products like cheese and milk tend to increase histamine levels, but milk substitutes are fine. Replace milk with soy, wheat, or coconut in your diet. Fresh eggs are good too.
Some people tolerate goat’s or sheep’s milk better than cow’s milk, so if you want more dairy in your life, give this a try. There are also cheeses made from this milk source.
foods to avoid
Fermented, pickled, or preserved foods: All types of preservatives tend to be rich in histamine. Cut up cured or smoked meats, sausages, bacon, canned goods, or anything else packaged in vinegar.
Common fermented foods include yogurt, kefir, miso, and pickles. In particular, sauerkraut exhibits high histamine concentrations.
Avoid frozen foods as much as possible, as they usually contain high levels of preservatives.
Citrus fruits: While delicious and healthy by nature, citrus fruits stimulate the body to release histamine. Avoid oranges, lemons, grapefruit and similar foods.
This also applies to orange juice. Slice the orange juice and lemonade.
Remember, there are plenty of non-citrus fruits in your diet. It’s important to get all the nutrients you need to stay healthy.
Nuts, legumes, tomatoes, eggplant, spinach, and avocados: Vegetables are generally very healthy, but not if you have a histamine intolerance. Most are fine, but tomatoes, eggplant, spinach, and avocado release histamine. Most nuts and legumes are high in histamine and should be avoided.
Milk and Cheese: These dairy products tend to release histamine. Stop eating or use a milk substitute to avoid trigger symptoms.
Remember, you can still use soy milk or coconut milk instead.
The histamine levels in cheeses can vary depending on how long they have been stored and at what temperature.
Nuts, cinnamon, and chocolate: These products generally tend to be higher in histamine and allergens. Be careful to avoid nut products as well as products like cinnamon and chocolate.
This also applies to items containing nuts. For example, almond milk can annoy you.
Wine and Beer: Both drinks are high in preservatives, especially sulfites. They are more likely to increase histamine than other types of alcohol.
Technically, all alcohol is bad for histamine levels, so if you’re particularly sensitive, it’s a good idea to stop drinking completely.
If you have symptoms of histamine intolerance, see your allergist. Histamine intolerance is difficult to detect and cannot be self-diagnosed at home. Testing and monitoring by an allergist is the only sure way to know if you have this condition. If you suspect histamine intolerance, make an appointment with your allergist for testing.
The main symptom of histamine intolerance is seasonal allergies. After eating histamine-rich foods, you may experience sneezing, itchy eyes, redness, headache, and itching.
Some people also have digestive problems such as bloating, diarrhea, or constipation.
There are no reliable laboratory tests for histamine intolerance, so your doctor may suggest switching to a strict histamine-free diet to see if you feel better.
Take an antihistamine to control your symptoms. Antihistamines block histamine in the body, preventing it from causing problems. If your symptoms do not improve with diet, ask your doctor about the best medication to control your symptoms.
Common antihistamines include loratadine, diphenhydramine, and cetirizine.
Do not take antihistamines without consulting your doctor first. They are generally not meant for long-term use.
Your allergist may prescribe a stronger antihistamine.
If you’re having trouble sticking to your diet, talk to your dietitian. A low histamine diet is tough, so it’s totally normal if you need help. See a dietitian and talk about histamine intolerance. They can create a diet plan for you, so you don’t have to worry about choosing the right foods.
Allergists usually work closely with nutritionists, so ask your allergist for recommendations or recommendations.