The Low Histamine Diet

The Low Histamine Diet

BY: ANITA TEE, MSc

Reduce your allergic & digestive symptoms in just a few weeks.

Reduce allergic & digestive symptoms in just a few weeks.

Low Histamine Diet eBook cover

In this low histamine diet, Anita Tee provides a list of histamine foods to eat and avoid and actionable advice on how to apply them to your daily diet. With over 4000 histamine intolerance sufferers downloading this eBook (and counting), this low histamine diet has been shown to reduce allergic and digestive symptoms in just a few weeks.


Reduce allergic & digestive symptoms in just a few weeks.

1. Introduction

You’re here  because you are amongst those suffering from bloating, digestive issues, skin irritations and perhaps a strange combination of additional symptoms that you can’t quite identify a trigger for.

These symptoms aren’t occurring for no reason—they’re a cry for help from your body and digestive system. It’s important to always remember that you must listen to your body, and tend to these symptoms rather than ignore them. It is a great mistake to assume that all of your symptoms will simply resolve on their own and, in most cases, ignoring them only results in symptoms becoming progressively worse.

Why is getting control over your histamine intolerance so important?

Possessing a histamine intolerance is not only frustrating in a directly symptomatic way, but it can really take over your life in all aspects. Aside from the confusion of not knowing what is triggering your symptoms or how your body is going to react in private, you also have to hold onto these worries in public, which can greatly hinder your ability to lead a normal life.

What was once a fun party or fancy dinner to look forward to becomes a stressful nightmare, filled with panic about what you can eat, how to explain yourself, and if you’re going to have a symptomatic flare-up. This can be a huge bummer for your mentality, which will only damage your health and mood further.

What’s the bright side?

Histamine intolerance, and the symptoms that come along with it, is typically something that can be controlled and often even reversed through particular nutritional interventions, healthy lifestyle choices and stress management.

Sooner than you think (within 1-2 weeks), we will be getting to the stage where you can eat the foods you like and keep your symptoms under control, allowing you to attend family, friend and work events without worry, and indulging in the foods you love once again.

The first step is confirming your histamine intolerance through a low histamine diet and watching your symptoms drastically reduce over the next 1-2 weeks.

I know how tough it can be to cut out so many common foods and live on a restrictive diet, so be sure to acknowledge that this isn’t forever. By downloading this low histamine diet, you will receive emails with all of the information you need, so, once your histamine intolerance is confirmed, you will know what to do to get it under control without having to stay on a restrictive diet.

With that said, I’d like to take this opportunity to applaud you on your bravery. Although you are suffering through your condition—perhaps on a daily basis, by reading this you have chosen to take charge of your health. This will pay off, and you will prevail.

It’s time to get your life back.

2. The Effects of The Low Histamine Diet

Fix the following symptoms

Today I’m going to introduce a dietary option which may be beneficial for those experiencing anysymptom or combination of symptoms that follow:

FIx the following symptoms.....

Bloating

IBS or general digestive symptoms

Diarrhea

Acid Reflux

Headaches

Fibromyalgia

Skin problems including eczema, skin rashes, hives/urticaria, itchy skin/pruritus, skin flush or redness, or any other inflammatory skin condition.

Respiratory issues including sneezing, congestion, runny nose, asthma or chronic cough.

Other inflammatory symptoms.

How can simply changing your diet be so effective?

When it comes to histamine intolerance, there are three things that can influence the levels of histamine in your body:

  1. Level of histamine consumption from foods.
  2. Rate of breakdown by histamine degrading enzymes.
  3. Amount of bacterial production of histamine.

The latter two are reasons that will be explained in upcoming emails after downloading this lo histamine diet. They are the keys to reducing or eliminating your histamine intolerance and getting back to eating a variety of foods and living your life as normal once again!

For now, controlling the level of histamine you consume will be the quickest and easiest way to reduce your overall histamine load and experience a fast and dramatic reduction in symptoms!

This is why you must follow your diet as specifically as possible. But don’t worry! Even if there are some foods that will be missed, remember your mantra: “This is a temporary challenge for a permanent solution.”

Why does my new diet restrict some healthy foods?

The idea of sticking to all-natural, healthy foods is great in theory. But sometimes, your digestive system can actually be sensitive to particular compounds in these foods that you weren’t even aware existed (like histamine)! This is not to say the foods themselves aren’t healthy, but simply that something in the food, at a molecular level, is interacting with some part of your body in an unfavourable manner.

By temporarily eliminating these irritating foods, your body will be given plenty of much needed time and space to heal.

Just think about constantly picking at a scab—it’s going to heal much more slowly and poorly if you continue to irritate it!

One Last Note...

As mentioned, your new diet can be an essential step in providing symptomatic relief and allowing your gut the time and space it needs to heal. However, unless you plan on living a restrictive lifestyle forever, it is not a permanent solution.

I recommend for you to ensure you are reading the upcoming emails which I will be sending to your inbox when you download this eBook, as these will contain the information to help you control or eliminate your histamine intolerance without having to remain on a restrictive diet.

It’s time to indulge in delicious food once again, it’s time to attend social events worry free - it’s time to start taking your life back. And within the next two weeks, you’re going to do just that.

3. Your New Diet

What is it?

Histamine is best known as a compound which is released in response to allergic reactions (think seasonal allergies: many people take anti-histamines). What most people also don’t realize, is that histamine is naturally occurring in high levels in many of our foods!

Sensitivities to histamine are common amongst individuals experiencing digestive symptoms1,2 and have been shown to occur in 58% of individuals with irritable bowel syndrome3

Although histamine is impossible to eliminate entirely from the diet, these stats make it clear that a low-histamine diet is worth trying, for those experiencing bloating, IBS or other inflammatory symptoms.

How does it work?

Histamine levels in the body depend on three things:

  1. The level of consumption.
  2. The amount of bacterial production (through converting histidine to histamine).
  3. The rate of histamine degradation by enzymes such as diamine oxidase (DAO) and histamine N-methyltransferase (HNMT).

In a perfect digestive system, the levels of histamine consumption and production will balance with the levels of histamine degradation. However, in a compromised digestive system, factors such as bacterial imbalances and enzyme insufficiencies can throw off this system, resulting in extremely high levels of histamine and therefore producing bloating, digestive symptoms, and other symptomatic reactions related to allergic responses.

Remember that even if you are histamine intolerant, it doesn’t mean you have to give up these foods for good - after being on the diet for a while, many people can tolerate high-histamine foods in moderation, and even reintroduce them entirely following gut healing!

Who should try it?

Although a low histamine diet is great and easy to try if you have bloating and IBS alone, it is especially important to try if you are also experiencing headaches, eczema, fibromyalgia, urticaria or any of the other symptoms listed in the intro section, as these are common symptoms that accompany histamine intolerance1,2,4,5

Additionally, 80% of those who suffer histamine intolerance are middle aged, with the vast majority being women. This demographic is also especially at risk and should consider trying a low histamine diet.

When will I see results?

A major bonus of trying this diet is that, if you have a histamine intolerance, you will typically see improvements in as little as 1-2 weeks. It’s a quick and easy trial to either pinpoint or rule out a histamine intolerance!

How can I begin?

Below is a list of what you should eat and avoid. With the low histamine diet, keeping a food symptom diary may be helpful, as you will be able to better understand what level of histamine your body is comfortable with.

4. What To Eat

* Starred food categories are not essential in your diet and should be consumed in minimal amounts or avoidedentirely to maximize health benefits and symptom relief during your diet.

FOOD GROUPALLOWEDRESTRICTED
VegetablesAll fresh vegetables except those listed opposite
  • Eggplant
  • Pumpkin
  • Sauerkraut
  • Spinach
  • Tomato
  • Avocado
  • Olives
  • Pickled
  • vegetables
Fruits
  • Apple
  • Banana
  • Cantaloupe
  • Figs
  • Grapefruit
  • Grapes
  • Honeydew
  • Mango
  • Pear
  • Rhubarb
  • Lychee
  • Persimmon
  • Blackberries
  • Blueberries
  • Watermelon
  • Coconut
  • Citrus fruits
  • Cherry
  • Cranberry
  • Currant
  • Date
  • Loganberry
  • Nectarine
  • Orange
  • Papaya
  • Peach
  • Pineapple
  • Prunes
  • Plums
  • Raisins
  • Raspberries
  • Strawberries
  • Fruit dishes,jams, juices made with restricted ingredients
Meat, Poultry and FishAll fresh meat and poultry. Must be bought and cooked fresh.
  • All fish (unless fresh caught)
  • All shellfish
  • Leftover/refrigerated meats
  • Processed, cured or smoked meats
EggsPlain eggs (ensure whites are fully cooked)Raw egg whites (as in some eggnog, hollandaise sauce, milk shakes)
Fats and Oils
  • Pure butter
  • All vegetable oils and oils of allowed
  • foods which contain no additives
  • Coconut oil
  • Meat drippings and fat
  • Homemade gravy
  • Homemade salad dressings with allowed ingredients
  • All fats and oils with colours or preservatives
  • Prepared gravy
  • Commercial salad dressings
  • Hydrolyzed lecithin
Spices and HerbsAll fresh herbs and spices except those listed opposite
  • Anise
  • Cinnamon
  • Cloves
  • Curry powder
  • Paprika/cayenne
  • Nutmeg
  • Seasoning packets with restricted ingredients
  • Foods labeled “with spices”
Nuts and seedsAll nuts should be eliminated for the first two weeks on the diet. After this period, nuts aside from those listed opposite may be reintroduced individually to examine tolerance. Begin with macadamias and chestnuts.
  • Walnuts
  • Cashews
Legumes*All legumes should be eliminated for the first two weeks on the diet. After this period, legumes aside from those listed opposite may be reintroduced individually to examine tolerance. Even if tolerable, a maximum consumption of ½ cup legumes per day is recommended.
  • Soy
  • Lentils
  • Beans
  • Peanuts
Breads and Cereals*Total of ½ cup per day maximum of the following: Any plain, gluten-free breads, gluten-free oats, gluten-free pasta or other gluten-free grains with allowed ingredients only
  • Foods cooked in oils containing hydrolyzed lecithin, BHA or BHT Baking Mixes
  • Dry dessert mixes
Milk and Dairy*After two weeks on this diet, plain milk can be reintroduced if tolerable
  • All cheese
  • All yogurt (unless specifically cultured with bacteria that is safe for low histamine diets)
  • All buttermilk
Sweeteners*

Recommended to only use when necessary and in minimal amounts:

  • Honey
  • Molasses
  • Maple Syrup
  • Pure jams and jellies
  • Mashed banana
  • Homemade desserts with allowed ingredients
  • Flavored syrups
  • Prepared dessert fillings
  • Prepared icings/frostings
  • Spreads with restricted ingredients
  • Cake decorations
  • Confectionary
  • Commercial candies
  • All processed sugars
  • All artificial sweeteners
Other
  • Apple cider vinegar
  • Baking soda
  • Plain gelatin
  • Corn starch
  • Gluten-free baking powder
  • All chocolate, cocoa and carob
  • All products made with artificial flavors or preservatives
  • Artificial colourings, especially tartazine (also found in medications and supplements)
  • Hydrolyzed lecithin
  • BHA, BHT
  • Flavored gelatin
  • Mincemeat
  • Prepared relishes and olives
  • Soy sauce
  • Miso Commercial ketchup
  • Canned foods and ready meals
  • Pickled and fermented foods
  • Vinegar
  • Yeast and yeast extracts
  • Benzoates (also found in cosmetics), sulphites, nitrites, glutamate, food dyes
Beverages
  • Coffee
  • Still and carbonated mineral water
  • Tea made with fresh sliced ginger and hot water only (helps degrade histamine)
  • Alcohol is recommended to be consumed in minimal amounts, if at all. However, when necessary, plain vodka, gin and white rum are the best choices on this diet.
  • Soda and carbonated drinks
  • All tea (including green, black and mate)
  • All drinks with “flavor” or “spices” Beer, wine and cider
  • All other alcoholic beverages


5. References

1. Rosell-Camps A, Zibetti S, Pérez-Esteban G, Vila-Vidal M, Ferrés-Ramis L, García-Teresa-García E. Histamine intolerance as a cause of chronic digestive complaints in pediatric patients. Revista Española de Enfermedades Digestivas. 2013;105(4):201-207.

2. Smolinska S, Jutel M, Crameri R, O’Mahony L. Histamine and gut mucosal immune regulation. Allergy. 2013;69(3):273-281.

3. Böhn L, Störsrud S, Törnblom H, Bengtsson U, Simrén M. Self-Reported Food-Related Gastrointestinal Symptoms in IBS Are Common and Associated With More Severe Symptoms and Reduced Quality of Life. The American Journal of Gastroenterology. 2013;108(5):634-641.

4. Worm M, Fiedler E, Dölle S, Schink T, Hemmer W, Jarisch R et al. Exogenous Histamine Aggravates Eczema in a Subgroup of Patients with Atopic Dermatitis. Acta Dermato Venereologica. 2009;89(1):52-56.

5. Kollmeier A, Francke K, Chen B, Dunford P, Greenspan A, Xia Y et al. The Histamine H4 Receptor Antagonist, JNJ 39758979, Is Effective in Reducing Histamine-Induced Pruritus in a Randomized Clinical Study in Healthy Subjects. Journal of Pharmacology and Experimental Therapeutics. 2014;350(1):181-187.