Do you experience reactions to foods, even though you seem to be eating a healthy, natural diet?
Do you have symptoms like digestive distress, skin rashes, headaches, anxiety or allergy-like symptoms?
Well, today, I'll tell you about a little-known-compound that may be the culprit behind your food sensitivities and symptoms.
That compound is called histamine, and it's present even in healthy, all-natural foods.
You've probably heard of histamine before in relation to allergies (think antihistamines, which act against allergies).
Histamine is a highly inflammatory compound and, although it occurs naturally, many people become intolerant to foods that are high in histamine (1).
This intolerance is exactly what can cause you to experience your food sensitivities and other symptoms!
In fact, histamine intolerance can even be the underlying issue behind skin problems such as eczema and psoriasis, anxiety, digestive issues such as irritable bowel syndrome, aka IBS (2), and much more.
For a more comprehensive list of symptoms, see my post on histamine intolerance symptoms
How to Reduce Histamine Symptoms
The good news is that histamine intolerance can be controlled very quickly, simply by following a low histamine diet, which means you'll be automatically eliminating high histamine foods (3).
The benefits of a low histamine diet:
- Fast relief from a variety of symptoms (commonly occurs within 1-2 weeks)
- Understand exactly which foods are causing a reaction
- No guess work - I've listed all restricted and allowed foods
As someone who personally suffered from histamine intolerance, I put together the most comprehensive histamine intolerance food list available so that those of you who are histamine intolerant can experience fast relief, as well.
How to Succeed on a Low Histamine Diet
For many of you, following a low histamine diet will leave you feeling overwhelmed and unsure of what you're able to eat.
I can assure you, that with my comprehensive low histamine food list, you'll navigate eating with ease. The low histamine food list I have made available for you shows you exatly which foods are on the 'safe' list. Additionally, I have categorized the foods into their respective groups, so that you're quickly and easily able to make the appropriate substitutes and cut out foods that have been making you ill.
Let me give you an example of how to transition to the low histamine diet with ease.
If you were trying to increase your nutrient intake with a smoothie in the morning, I bet it was packed full of goodness that included things like strawberries, spinach and nut butter. Maybe you even had some avocado thrown in there, and some cinnamon, too.
All of those ingredients are high in histamine, so they'll all need to be replaced.
So, you can still have your nutritious smoothie, but I'd recommend you substitute the strawberries with blueberries, the spinach with a chopped zucchini, the nut butter with pumpkin seed butter and then omit the avocado and cinnamon. The smoothie will taste just as good, but contain only low-histamine ingredients.
For each of your meals, you can look at the list, and make the appropriate substitutes from the options available.
If you need some extra help to keep your meals interesting, I have a free Low Histamine Diet eBook for you to start exploring right now! In it, you'll get:
- Full low histamine foods list
- 102 healthy foods you should avoid
- Additional tips, tricks and info for fast symptom relief
- And so much more...
Click the button below to get started on your new diet today!
Get the FREE Low Histamine Diet eBook now!
References:
- Laura Maintz, Natalija Novak, Histamine and histamine intolerance, The American Journal of Clinical Nutrition, Volume 85, Issue 5, 2007, Pages 1185-1196.
- Schnedl WJ, Enko D. Histamine Intolerance Originates in the Gut. Nutrients. 2021; 13(4):1262. https://doi.org/10.3390/nu13041262
- Wagner, N., Dirk, D., Peveling-Oberhag, A., Reese, I., Rady-Pizarro, U., Mitzel, H., & Staubach, P. (2016). A Popular myth - low-histamine diet improves chronic spontaneous urticaria - fact or fiction? Journal of the European Academy of Dermatology and Venereology, 31(4), 650–655. doi:10.1111/jdv.13966
Anita Tee
My name is Anita Tee. I'm a nutritional scientist who specializes in histamine intolerance. I hold a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology and Psychology. For the past ten years, I have used my experience in nutritional and medical health sciences to create a scientifically backed, natural approach to healthcare that relies 100% on evidence-based research. As I previously suffered from - and overcame - histamine intolerance, my focus is to increase recognition and expand the available resources and protocols available for resolving this particular disorder. To date, I have helped over 4,000 individuals fully resolve or better manage their histamine intolerance symptoms.
