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Low Histamine Diet

Brie Cheese on wooden background

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.

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