Introduction
Have you ever eaten something and felt an allergic reaction? Does your body sometimes get inflamed and you’re unsure of the cause? For some people, histamine could be the culprit. A low histamine diet might be the solution to help manage these health concerns.
In this article, we will explore the concept of a low histamine diet, why it is important, practical solutions, the science behind low histamine, and recipe ideas. Whether you are a person dealing with histamine intolerance or someone who wants to learn more about how diet affects your health, this article is for you.
Defining the Health Concern
Histamine is a chemical compound released by the body in response to inflammation and allergies. It plays a vital role in the body’s immune system and nervous system. However, for some people, histamine intolerance (HIT) can be a cause for concern. HIT occurs when the histamine load in the body is too high, leading to a variety of symptoms such as hives, headaches, digestive issues, and more.
Research suggests that a low histamine diet can help alleviate these symptoms by reducing the amount of histamine in the body. It may also address certain conditions in which the body produces too much histamine, such as mast cell activation syndrome (MCAS).
Practical Solutions
Here are some practical solutions to help you follow a low histamine diet.
Sample Meal Plan
Below is a sample meal plan for one week on a low histamine diet.
- Monday: Quinoa porridge with almond milk, berries, and a dollop of coconut yogurt for breakfast; Chicken and vegetable stir-fry with white rice for lunch; Grilled salmon with roasted asparagus for dinner.
- Tuesday: Omelet with spinach, mushrooms, and avocado for breakfast; Grilled chicken breast with sautéed vegetables for lunch; White fish with bok choy and butternut squash for dinner.
- Wednesday: Acai bowl with chia seeds, sunflower seeds, and hemp seeds for breakfast; Grilled shrimp with rice noodles and vegetables for lunch; Grilled pork chops with steamed carrots and green beans for dinner.
- Thursday: Smoothie with coconut milk, banana, and spinach for breakfast; Grilled steak with roasted sweet potato and kale salad for lunch; Grilled chicken kebabs with peppers and onions for dinner.
- Friday: Almond flour pancakes with mixed berries and turkey bacon for breakfast; Grilled chicken Caesar salad for lunch; Grilled fish with ratatouille for dinner.
- Saturday: Scrambled eggs with sautéed tomatoes and gluten-free toast for breakfast; Grilled pork tenderloin with sautéed greens for lunch; Chicken curry with cauliflower rice for dinner.
- Sunday: Oatmeal with apple and cinnamon for breakfast; Grilled lamb chops with roasted root vegetables for lunch; Grilled chicken with herb roasted potatoes and green beans for dinner.
Grocery Shopping and Meal Preparation Tips
To follow a low histamine diet, it’s important to be mindful of the food you buy and what you do with it. Here are some grocery shopping and meal preparation tips to help make it easier.
- Choose fresh, whole foods as much as possible and avoid processed foods as they may contain hidden sources of histamine.
- Be mindful of the storage time for fresh foods as they can increase histamine levels the longer they are stored. Consider buying frozen fruits and vegetables instead.
- Include plenty of low histamine vegetables in your meals such as kale, zucchini, broccoli, and bok choy.
- Grill, bake, steam, or sauté foods instead of frying them, as high-temperature cooking can increase histamine levels.
- Always keep an eye on labels as many condiments like ketchup, mustard, vinegar, soy sauce, and lemon juice, which could contain histamine or histamine liberators.
Other Lifestyle Changes
Stress can trigger the release of histamine in the body. Managing stress through activities such as meditation, yoga, or deep breathing can help lower histamine levels. Additionally, supplements such as quercetin, vitamin C, and DAO (diamine oxidase) can also help support the reduction of histamine in the body.
Exploring the Science
It is important to understand the science behind histamine and the low histamine diet. Histamines are responsible for the body’s response to inflammation, pain sensitivity, intestinal cramps, and much more. In addition, histamine signals blood vessels to dilate and become more permeable. This allows immune system cells, proteins, and fluids to enter tissues to fight infection or injury.
There are two enzymes in the body that help degrade histamine – DAO and HNMT (Histamine N-methyltransferase). In some cases, these enzymes are not working optimally, leading to higher histamine levels.
The research in support of low histamine diets is quite limited, but some positive results have been reported. In a study of people with chronic urticaria (hives), a low histamine diet was found to improve symptoms in over 50% of participants. However, there is a need for more research to validate these findings.
Recipe Ideas
Making bread, soup, and other things from scratch can be a fun way to experiment with ingredients and flavour. Below we listed some low histamine recipes that are both delicious and easy to make.
Breakfast: Coconut Flour Pancakes
- 1/4 cup coconut flour
- 2 eggs
- 1/4 cup coconut milk
- 1/4 tsp baking powder
- 1/4 tsp vanilla extract
- 1/4 tsp cinnamon powder
- Pinch of salt
Mix all the ingredients in a bowl and whisk until well combined. Heat a non-stick pan over medium heat, ladle approximately 1/4 of the mixture, and cook until golden brown. Serve the pancakes with fresh berries and coconut yogurt.
Lunch: Grilled Chicken Salad
- Chicken breast
- Mixed salad greens
- Cucumber, diced
- Red peppers, sliced
- Cherry tomatoes, halved
- Olives (optional)
- 1 lemon, squeezed
- 1 tsp olive oil
- Salt and pepper to taste
Cook the chicken breast in a grill pan and slice it. Arrange the mixed salad greens, cucumbers, red peppers, cherry tomatoes, and olives (if using) on a plate. Drizzle with lemon juice and olive oil. Add salt and pepper to taste.
Dinner: Grilled Steak with Sautéed Onions and Asparagus
- 1 lb steak
- 1 medium onion, sliced
- 1 bunch asparagus, trimmed
- 2 cloves of garlic, minced
- 1 Tbsp olive oil
- Salt and pepper
Heat the grill to medium heat. Rub salt and pepper into both sides of the steak. Grill for 6-8 minutes per side for medium-rare. While the steak is grilling, heat olive oil in a frying pan over medium-high heat and add sliced onions and minced garlic, stirring occasionally until they turn golden. Add asparagus and cook for another 3-5 minutes until the asparagus is tender-crisp. Serve the steak topped with sautéed onions and asparagus.
Conclusion
The low histamine diet is a safe and healthy way to manage your health concerns related to histamine load. By eliminating or reducing high histamine foods from your diet and including a variety of low histamine foods, you can lead a healthy and happy life. Remember to always discuss any dietary modifications with your healthcare provider, especially those with pre-existing health conditions.
We hope these tips and recipes inspire you to take charge of your health and try out this dietary approach.
Resources
- American Osteopathic College of Dermatology. (2018). Histamine Intolerance.
- Deacock, S. (2008). An Approach to the Patient with Urticaria. Clinical and experimental immunology, 153(s1), 3–6.
- Mayo Clinic. (2021). Mast Cell Activation Syndrome (MCAS).
