Dietary Guide for Minimizing Histamine Intake

Understanding the Low Histamine Diet: A Guide for Managing Histamine Intolerance

The low histamine diet is a specialized eating plan designed for individuals who have been formally diagnosed with histamine intolerance, a condition affecting approximately 1% of the U.S. population. This condition, however, is not suitable for everyone with histamine intolerance, particularly those with a history of disordered eating or diagnosed eating disorders.

The low histamine diet is not an elimination diet, contrary to some misunderstandings. It's about limiting exposure to histamine, giving the body's enzymes a chance to break some of it down. This diet involves avoiding high-histamine foods, which are naturally rich in histamine or formed by fermentation/preservation, as well as histamine liberators, foods that trigger histamine release without being high in histamine themselves.

Here's a list of common foods to avoid on a low histamine diet:

Cured and processed meats such as salami, deli ham, bacon, pepperoni, lunchmeat, and other dried or smoked meats.
Aged and hard cheeses like parmesan, gouda, feta, halloumi, and other preserved or fermented dairy products like kefir, sour creams, and commercial yogurts.
Certain fish and shellfish, especially canned, smoked fish and all shellfish varieties.
Preserved vegetables like pickles, olives, and other fermented or canned vegetables.
Some fruits such as tomatoes, avocado, banana, pineapple, strawberries, citrus fruits (lemons, oranges, limes), papaya, plums, and very ripe fruits in general.
Nuts, particularly long-stored nuts such as peanuts, almonds, cashews, pistachios, walnuts, and peanuts as histamine liberators.
Chocolate and cocoa products.
Certain grains and legumes like barley, rye, wheat (especially wheat germ), chickpeas, green beans, lentils, soybeans, and products like seitan and soy-based foods.
Alcoholic beverages like beer, red, white, and wine.
Other items to avoid include artificial dyes and preservatives, ready meals, salty snacks, some vinegars (balsamic, cider, wine), and protein powders or processed soy foods.

It's important to note that individual tolerance varies, and sources sometimes conflict. Therefore, personalizing the diet under medical supervision is advisable. The low histamine diet must be closely monitored by a dietitian to protect against malnutrition.

Fresh, whole, and unprocessed foods are preferable on a low histamine diet. Cooking your own food allows for control over the preparation techniques. Keeping a food diary is helpful for tracking what is eaten, how much is eaten, and any symptoms experienced throughout the day.

The low histamine diet is based on reducing histamine intake to give faulty enzymes a chance to catch up and break down excess histamine, potentially easing uncomfortable symptoms and improving quality of life. The diet is not static and adapts alongside a person's individual circumstances.

In people with histamine intolerance, the body has a problem breaking down histamine due to issues with enzymes. Histamine is a chemical substance in the body that helps the immune system respond to allergy triggers. Symptoms of histamine intolerance include diarrhea, nausea and vomiting, headache, runny or stuffy nose, shortness of breath, itching sensation, rash, hives or flushing, painful menstrual periods, low blood pressure, fast or irregular heart rate, and swelling of the lips, tongue, or throat.

The low histamine diet is a medical treatment designed to reduce symptoms associated with histamine intolerance. It's exclusively for people who have been diagnosed with histamine intolerance and have undergone extensive GI and allergy workups to rule out other conditions. The low histamine diet is not a weight loss plan.

Lastly, food storage matters on a low histamine diet, with refrigeration and freezing being recommended to minimize bacteria production. A true low histamine eating plan is not static and adapts alongside a person's individual circumstances.

Beyond the low histamine diet, maintaining health involves regular exercise, proper sleep, and balanced nutrition.
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Fruits like berries, apples, and kiwi are low in histamine and can be beneficial for individuals following a low histamine diet, while supporting overall nutrition and digestive-health.
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