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 plan.
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 amine. This plays a role in the body’s several body systems, including the digestive, immune and neurological system. However, the body receives all the histamine required from its own cells but some of the food product also contains histamines.
Despite all these symptoms’ 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 the swelling levels. Histamine also helps us with the healing of wounds and impede tumor growth.
Low Histamine Diet: Top 5 Amazing Tips and Tricks
1. Histamine Intolerance
When people grow some symptoms of histamine intolerance 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, etc.
The Enzyme responsible for seizing histamines releasing in the human body is the Diamine Oxidase (DAO). People with decreased Diamine Oxidase 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 peoples 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 procedure can diagnose histamine intolerance. But some professionals of medicals can suggest an elimination diet. This diet may involve removing some specific from your diet plan for at least four weeks and unhurriedly adding them back in the diet plan, not more than one at a time. Whether histamine is the problem or not in your system, and elimination diet plan may help you determine that properly.
There are also some medical conditions that might led to the increase of histamine intolerance. They are:
- gastrointestinal injuries or disorders
- gastroesophageal reflux disease (GERD)
- chronic or extreme stress
- Crohn’s disease
- an imbalance in the gut microbiome
- liver conditions
- Foods to avoid on low histamine diet
Histamine levels in any food product are difficult to identify, even in the same effect as cheddar cheese.
It is quite challenging to locate the histamine level. It can vary depending upon 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 products 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.
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:
- Pickles or pickled vegetables
- Fermented vegetables, such as kimchi and sauerkraut
- Wine, alcohol, beer, and champagne
- Fermented dairy products such as cheese and kefir
- fermented grains, such as sourdough bread
- salted, frozen, or canned fish, such as tuna and sardines
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:
1. Fresh meat and fish :
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.
2. Starchy vegetables:
Starchy vegetables such as yams, butternut squash, and sweet potatoes are exceptionally rich in vitamins such as vitamin 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.
Carob is a caffeine-free alternative to all kinds of chocolates and is also packed with antioxidants. It also contains bioactive compounds such as tannins, flavonoids, polyphenols, and gluten-free. These are also associated with numerous health benefits such as reducing cholesterol, Effect on anticancer, controlling blood sugar level, and many more. It is also used in homemade smoothies and goods.
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 plans. If you prefer not to waste any fresh herbs, then you can buy potted herbs plant and plant them at home.
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.
2. 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:
- Try to avoid junk food products
- Eat only freshly processed food products
- Eat the food products that are close to their original creations.
- Consult with a dietitian or nutritionist to get the proper nutrients you need on this diet.
- For vitamins and minerals supplements in your diet plan, talk to your consulted doctor.
- Try to record everything you eat in details daily
- Don’t plan to follow this diet plan for more than four weeks
- 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.
Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.