Low Histamine Diet: Top 5 Amazing Tips and Tricks

Do you want to know what a low histamine diet is? Your wait is over, my friend. This article revolves around the important aspects of a low-histamine diet plan1.

Histamine is a chemical that maintains the body’s reaction to foreign substances or any injury. When the body responds to an injury or importance, it releases histamines. This causes swelling and enlarges a human’s blood vessels; they cause itching, swelling, runny nose, and watery eyes.

They are also known as Biogen amine2. This plays a  role in the body’s several body systems, including the digestive, immune, and neurological systems. However, the body receives all the histamine required from its cells but some food product also contains histamines.

Despite all these symptoms of soreness, histamine still plays a vital and complex role in the human body’s defenses. Histamine is also described as having a “Paradoxical nature” as it decreases and increases swelling levels. Histamine also helps us with the healing of wounds and impedes tumor growth.

1. Is Histamine a Problem? 

Histamine will be a problem for you when the levels of it become high and this cannot be broken down properly. During this time, the body cannot function properly which leads to other bodily problems like having allergy-like symptoms. People might experience itching, sneezing, headaches, joint pain, nausea, etc. 

All these symptoms might not be visible, but when the histamine level increases all these symptoms might get worst.  

This symptom when affects the body is called ‘histamine intolerance’. Unfortunately, there is no diagnosis available for all these symptoms. 

1.1 Other Health Conditions Affected by Histamine

There are health concerns that might affect your high histamine issue. For Example:

  1. You might suffer from the worst headaches. 
  2. You can experience brain fog. 
  3. High histamine can lead to anxiety. 
  4. An increase in Histamine level can lead to insomnia, nasal congestion, bloating, and hives even!
  5. Histamine can also heighten period pain. 

A noteworthy fact, histamine intolerance is higher in women than in men. This especially happens in a women’s mid-life age.

2. Histamine Intolerance 

When people grow some symptoms of histamine intolerance3 in reply to food products that contain histamines, doctors call this histamine intolerance. Histamine intolerance has some of the signs that may affect the multiple numbers of systems in the body, and they are also similar to an allergic reaction.

The symptoms include:

  • Sneezing
  • Itching
  • Tachycardia
  • Headaches
  • Asthma
Low Histamine Diet
By Henry C/ Flickr

The Enzyme responsible for seizing histamines released in the human body is Diamine Oxidase (DAO). People with decreased Diamine Oxidase4 levels have increased histamine levels, and they are more frequently affected by allergies.

A study of Diamine Oxidase activity had shown that 10 out of 14 people who have ever visited an allergy clinic probably had decreased amount of data supplements activity in their body, and almost 13 reported that at least a single refinement in their symptoms have occurred by following dao enzymes supplements.

People having histamine intolerance may have several symptoms involving different organs and systems of the human body. Histamine-rich food products can also trigger their immune system and cause long-term diarrhea, skin irritation, headaches, and seasonal allergies. Such conditions may lead to an increase in histamine sensitivity.

No tests or procedures can diagnose histamine intolerance. But some professionals of medicals can suggest an elimination diet. This diet may involve removing some specifics from your diet plan for at least four weeks and unhurriedly adding them back into the diet plan, not more than one at a time. Whether histamine is the problem or not in your system, an elimination diet plan may help you determine that properly.

2.1 Medical Conditions That Increase Histamine Intolerance

Some medical conditions might lead to an increase in histamine intolerance. They are:

  1. gastrointestinal injuries or disorders
  2. gastroesophageal reflux disease (GERD
  3. chronic or extreme stress
  4. Crohn’s disease
  5. injury
  6. trauma
  7. an imbalance in the gut microbiome
  8. liver conditions
  9. Foods to avoid on a low histamine diet

Histamine levels in any food product are difficult to identify, even with the same effect as cheddar cheese.

It is quite challenging to locate the histamine level. It can vary depending on how long it has been aged or whether the product has any additives or the time it has been stored for.

Fresh food products generally have a low level of histamine, and fermented products5 have a high level of histamine. Some of the food products that are not histamine rich themselves can also probably trigger your cells to release histamine. This theory has not been scientifically proven, though.

3. Low Histamine Diet: Top 5 Amazing Tips and Tricks

Here is a list of some of the food products with high histamine levels that should be avoided in your low-histamine diet plan are:

  1. Kombucha
  2. Pickles or pickled vegetables
  3. Cured
  4. Fermented vegetables, such as kimchi and sauerkraut
  5. Wine, alcohol, beer, and champagne
  6. Yogurt
  7. Spinach
  8. Tomatoes
  9. Eggplant
  10. Fermented dairy products such as cheese and kefir
  11. fermented grains, such as sourdough bread
  12. salted, frozen, or canned fish, such as tuna and sardines
  13. vinegar

If you are suffering from high histamine food intolerance, eating low-histamine food products in your daily low-histamine diet plan can help you get rid of all the symptoms.

You should also consult with a dietitian for your low histamine diet before trying to cut off any food product from your daily low histamine diet plan or reduce the amount of intake of a food product in your low histamine diet because there is generally no such thing as a diet plan with histamine free products.

Some of the food products with low histamine that should be added to your low histamine diet plan are:

3.1. Fresh Meat and Fish

Low Histamine Diet
By chiplanay/ Pixabay

More histamine can be produced if the food is processed for a more extended period or left out for a long period. So, try to cook meat or fish right away and some organic or wild products, probably.

3.2. Starchy Vegetables

Depositphotos 47405765 S
By William Edwards /Depositphotos

Starchy vegetables such as yams, butternut squash, and sweet potatoes are exceptionally rich in vitamins such as vitamins C, A, and some other antioxidants. They are fiber-rich, wholesome, and even healthy food choices that can keep one full for a reasonable period and replace processed grains.

3.3. Carob

Carob is a caffeine-free alternative to all kinds of chocolates and is also packed with antioxidants. It also contains bioactive compounds6 such as tannins, flavonoids, and polyphenols that are gluten-free.

These are also associated with numerous health benefits such as reducing cholesterol, Effect anticancer, controlling blood sugar levels, and many more. It is also used in homemade smoothies and goods.

3.4. Fresh Herbs

They can add nutrition and flavor to your low-histamine diet plan without adding fat and calories. They can also spice up any bland protein, salads, vegetables, and quite colorful addition to any meal plan. If you prefer not to waste any fresh herbs, then you can buy potted herbs plant and plant them at home.

3.5. Nut-based Milk

Nut-based milk has low calories and nutritious food and saturates fats than cow’s milk and can also serve as a dairy substitute for people following vegetarian diet plans.

4. Tips for Low Histamine Diet

To practice a more extensive low histamine diet and maintenance and subsistence of low histamine foods, try to get rid of histamine-rich foods:

  1. Try to avoid junk food products
  2. Eat only freshly processed food products
  3. Eat food products that are close to their original creations.
  4. Consult with a dietitian or nutritionist to get the proper nutrients you need on this diet.
  5. For vitamins and minerals supplements in your diet plan, talk to your consulted doctor.
  6. Try to record everything you eat in detail daily
  7. Don’t plan to follow this diet plan for more than four weeks
  8. Don’t be too strict with this diet plan as this is very restrictive.

If followed properly, a low histamine diet is beneficial and difficult to diagnose and therapeutically simple and low-cost to increase patients’ quality of life with histamine issues and decrease the symptoms of histamine problems in the human body.

5. How Can I Manage My Diet?

To have control over your Histamine level, you must gain control over your diet. We will list down the diet chart you are required to adhere to. 

Managing your diet to lower your histamine level is crucial. Take note of the following:

  1. Know your triggers. If you are attracted to some kind of food that you must not take as it will rise histamine level, then keep that food away from your kitchen. 
  2. Understand that limiting yourself from some food is for your good. 
  3. Visualize all that can go wrong if your histamine level rises. This will automate a sense of fear within you and will encourage you to avoid such food.  
  4. Maintain a food diary where you will tick all the food requirements you must have to lower your histamine level. 
  5. Make your low histamine diet appealing. Do not just go bland with your diet, make changes, and try something which will intrigue you to taste the food. 
  6. Avoid eating canned or processed foods. Readymade meals must be avoided. 
  7. Avoid eating ripened or fermented food products like curd, alcohol, etc.
  8. Eat all sorts of fresh and green vegetables.
  9. Do not keep your food outside of the refrigerator, special care must be taken for the meat products. 
  10. Ensure cleanliness and hygiene in your kitchen area. 
  11. Learn to cook your healthy meals, and do not depend on processed food. 

6. What to Eat and What Not to Eat?  

6.1 Foods That Will Keep Your Histamine Levels Low

Eat these foods as this will lower your histamine level:

  1. Fresh meat
  2. Certain frozen fish.
  3. Cooked Chicken. 
  4. Fresh fruits and vegetables (Except tomatoes, eggplant, and spinach)
  5. Grains can be eaten like rice noodles, white bread, rye bread, rice crisp bread, oats, puffed rice crackers, millet flour, and pasta. 
  6. Milk and milk products. 
  7. Milk can also contain goat milk and sheep milk. 
  8. Cream cheese, butter, and mozzarella. 
  9. Leafy herbs.
  10. Fruit Juice
  11. Herbal tea
  12. Cooking Oil. 

6.2 Foods That Will Shoot Histamine Levels

Avoid the following food as this will increase your histamine level:

  1. Alcohol
  2. Eggplant
  3. Pickled or canned foods – sauerkrauts
  4. Matured cheeses
  5. Smoked meat products – salami, ham, sausages….
  6. Shellfish
  7. Beans and pulses – chickpeas, soy flour
  8. Nuts are stored for a long time. E.g peanuts, cashew nuts, almonds, pistachio
  9. Chocolates and other cocoa-based products
  10. Seitan
  11. Rice vinegar
  12. Ready meals
  13. Salty snacks, sweets with preservatives, and artificial colorings

7. Medical Treatments for Histamine

One cannot rely on medical treatments to control their shooting histamine problems. They are required to strictly go on with their diet. However, a few of these approaches might help:

  1. People who are suffering from histamine problems like headaches, and itchiness, they are can take antihistamines to help them ease out the histamine symptoms. 
  2. Patients suffering from Histamines can intake DAO enzyme supplements.
  3. When your histamine levels have increased you must avoid medicines with are histamine intolerant. This might also involve some other medications. 
  4. People failing to control their histamine level can also take corticosteroids

All these suggestions given above must be only taken after consulting with a certified doctor. 

8. In the End

This article on ‘Low Histamine Diet’ precisely discusses histamine as a problem. We also suggested a diet chart which will help the persons suffering from higher histamine, lower their level and enjoy a good life. In our discussion, we have talked about the symptoms and other underlying health problems which are related to high histamine problems.

One must anyway consult a certified doctor and dietician before opting to involve this diet plan in their diet routine.

Also, check out, Spinach Smoothie Benefits


Q. Is rice rich in Histamine?

No. White rice is low in histamine. White rice will not trigger the release of natural histamine in your body. Thus it is safe for your to consume white rice if you are suffering from histamine problems. 

Q. Are bananas high in histamine?

Generally bananas are low in histamine levels. But some people suffering from histamine reported that their histamine level increased after consuming bananas, so to play on the safer side, bananas are considered to be high-histamine food. 

Q. Is there any Test to Detect Histamine Intolerance? 

Medical professionals might test for histamine intolerance by testing the food for any allergies and intolerances. 

A gastroenterologist may test for:

Also, read:

Amazing Cucumber Tomato Salad Benefits

All You Should Know About Serotonin
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  1. Sánchez-Pérez, Sònia, et al. “Low-histamine diets: is the exclusion of foods justified by their histamine content?.” Nutrients 13.5 (2021): 1395. ↩︎
  2. Alper, Neslihan, and Ayhan Temiz. “GIDALARDAKİ BİYOJEN AMİNLER VE ÖNEMİ BIOGEN AMINES IN FOOD.” Türk Hijyen ve Deneysel Biyoloji Dergisi 58.2 (2001): 71-80. ↩︎
  3. Maintz, Laura, and Natalija Novak. “Histamine and histamine intolerance.” The American journal of clinical nutrition 85.5 (2007): 1185-1196. ↩︎
  4. Wolvekamp, M. C. J., and R. W. F. De Bruin. “Diamine oxidase: an overview of historical, biochemical and functional aspects.” Digestive Diseases 12.1 (1994): 2-14. ↩︎
  5. Kalantzopoulos, G. “Fermented products with probiotic qualities.” Anaerobe 3.2-3 (1997): 185-190. ↩︎
  6. Patil, Bhimanagouda S., et al. “Bioactive compounds: historical perspectives, opportunities, and challenges.” Journal of agricultural and food chemistry 57.18 (2009): 8142-8160. ↩︎

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Rishika Agarwal

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