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In the past few years, a significant increase in the frequency of food intolerances has been detected in the most developed societies. Food intolerance is a disabling disorder that produces an essential decrease in the quality of life. Consuming a large number of foods containing a lot of histamines triggers an allergic reaction in the body and causes many harmful diseases. For the human body to adjust its balance, individuals can try a low histamine diet plan.
So let’s learn what is low histamine and what plan a person can follow:
What Is Histamine?
Histamine is a chemical reaction in the human body that responds to foreign substances and injury. Whenever the human body reacts to a substance, it preserves it as a harmful chemical and releases histamine. This process causes inflammation and widens individuals blood vessels, leading to symptoms such as:
- Running nose.
- Swelling.
- Itching.
- Accelerated heart rate.
- Anxiety.
- Irregular menstrual cycles.
- Difficulty falling asleep or staying asleep.
- Abdominal cramps or other digestive issues.
- Watery eyes.
- Headaches and migraine.
- Hives (urticaria).
However, histamine also plays a crucial and complex role in the body’s defense. Moreover, histamine has an inconsistent nature, as it can both increase and decrease inflammation levels.
Why Is Histamine Important?
Every human body needs histamine, especially when the body suffers a bee sting. So, histamine initiates the immune response that promotes the body’s ability to deal with injuries and fight infection.
Histamine is found in the whole human body but is mainly stored in special immune cells called mast cells (a type of white blood cell that is found in connective tissues all through the body, especially under the skin, near blood vessels and lymph vessels, in nerves, and in the lungs and intestines) and basophils.
What Is A Low Histamine Diet?
A low histamine diet prevents the buildup or overproduction of histamine that can happen due to an excess of your body’s natural production of histamine (produced by a species of bacteria found in our guts) or from overeating histamine-releasing foods.
However, a low histamine diet plan will not completely solve a sensitivity or intolerance, but it can aid in reducing histamine in the body or provide relief from your symptoms.
Also, Read: How To Maximize Weight Loss With A 2000 Calorie Diet Plan
High Histamine Foods To Avoid
If an individual is starting a low-histamine diet, they must be aware of which foods have high histamine. In general, you should avoid food that has been naturally preserved in some way, for example through fermentation, drying, souring, smoking, or curing.
Please Note: Always remmeber a low histamine diet may be different from person to person.
So, here is a list of a few foods that you should avoid on a low-histamine diet:
- Fermented and alcoholic beverages (especially red wine and kombucha).
- Stop including citrus fruits, avocados, bananas, and dried fruit. Strawberries are also high in histamine.
- Papaya and pineapple.
- Soured foods (sourdough bread, buttermilk, etc.).
- Aged cottage cheese and cow’s dairy products.
- Chocolate.
- Processed, smoked, or leftover meats.
- Vinegar and vinegar-containing foods such as pickles, relishes, etc.
- Teas, for example, are green, black, and mate.
- Spinach, eggplant, and tomatoes.
- Artificial food colorings and preservatives.
- Seafood, like fin or shellfish, in any preservation such as canned, smoked, etc.
- Spices such as curry, chili, cloves, cinnamon, and nutmeg.
- Yeast and yeast-risen bread.
Foods You Should Eat In A Low Histamine Diet
If you have histamine intolerance, then including low-histamine foods in your diet can help reduce symptoms. Generally, there is no such thing as a histamine-free diet.
So, here we are sharing some foods low in histamine, including:
- Fresh meat and freshly caught fish.
- Non-citrus fruits.
- Eggs.
- Gluten-free grains, for example quinoa and rice.
- Dairy substitutes, such as coconut milk and almond milk.
- Fresh vegetables except for tomatoes, avocados, spinach, and eggplant.
- Cooking oils, such as olive oil.
- Also, you can include herbs and herbal teas like coconut oil, basil, oregano, parsley, and chamomile tea.
Also, Read: Healthy Indian Snacks For Weight Loss: To Enjoy Guilt-Free Snacking
Sample Low Histamine Diet Plan
The following is an example of a low histamine diet plan that individuals could follow while monitoring their symptoms.
Please Note: This meal plan is just an example of a low histamine diet. If you need a proper diet plan, then please contact our experts for discussions.
Low Histamine Diet Plan: Day 1
| Meal Timing | Diets |
| Meal 1: 07:45 AM | 4 almonds and 2 walnuts (overnight soaked) Have 3-4 slices of cucumber+ 4 leaves of mint water throughout the day |
| Meal 2: 10:30 AM | Namkeen Oats Daliya, (add lots of veggies) |
| Meal 3: 12:00 PM | Bowl of apple + Fennel Tea |
| Meal 4: 01:30 PM | 2 tomato slices (sprinkle black pepper)- have it 30 minutes before lunch , 2 oats roti(add 50% wheat atta) with ghiya or pumpkin veg + curd |
| Meal 5: 04:00 PM | Roasted seed mixture (1 tbsp) |
| Meal 6: 06:00 PM | 1 Cup Green Tea |
| Meal 7: 08:30 PM | 2 tomato slices (sprinkle black pepper)- have it 30 minutes before lunch, 2 oats roti(add 50% wheat atta) with ghiya or pumpkin veg + curd |
| Meal 8: 10:00 PM | Saunf Water |
Low Histamine Diet Plan: Day 2
| Meal Timing | Diets |
| Meal 1: 07:45 AM | 4 almonds and 2 walnuts (overnight soaked) Have 3-4 slices of cucumber+ 4 leaves of mint water throughout the day |
| Meal 2: 10:30 AM | rajma chaat |
| Meal 3: 12:00 PM | Bowl of papaya + fennel tea |
| Meal 4: 01:30 PM | 2 tomato slices(sprinkle black pepper)- have it 30 minutes before lunch, Rajma curry with brown rice + curd |
| Meal 5: 04:00 PM | roasted seed mixture (1 tbsp) |
| Meal 6: 06:00 PM | Peppermint Tea |
| Meal 7: 08:30 PM | Sauteed Veggies |
| Meal 8: 10:00 PM | Saunf water |
Low Histamine Diet Plan: Day 3
| Meal Timing | Diets |
| Meal 1: 07:45 AM | 4 almonds and 2 walnuts (overnight soaked) , Have 3-4 slices of cucumber+ 4 leaves of mint water throughout the day |
| Meal 2: 10:30 AM | JAUN CHEELA |
| Meal 3: 12:00 PM | Bowl of apple + fennel tea |
| Meal 4: 01:30 PM | 2 tomato slices (sprinkle black pepper)- have it 30 minutes before lunch, 2 Jaun roti with any seasonal veg(no aloo, no paneer) + curd |
| Meal 5: 04:00 PM | roasted seed mixture (1 tbsp) |
| Meal 6: 06:00 PM | 1 Cup Green Tea |
| Meal 7: 08:30 PM | Turmeric Milk (Haldi), (1 toasted brown bread slice)- optional |
| Meal 8: 10:00 PM | SAUNF WATER |
You can, however, download the Low Histamine Diet PDF here.
A Word From Fitelo On “Low Histamine Diet Plan”
The low histamine diet plan discussed above will undoubtedly help you avoid severe symptoms of histamine intolerance. However, with the help of a low histamine diet plan, many individuals can achieve effective results without affecting their bodies or losing crucial nutrients. So, the above information will help you to follow your histamine diet plan. But if you want proper guidance on a low histamine diet plan, please contact us and get a customized diet plan.
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Frequently Asked Questions
Q: Can An Individual Drink Alcohol On A Low Histamine Diet?
Ans: Probably not. Because alcohol is another food that inhibits the breakdown of histamine in your body. Alcoholic beverages are also usually fermented, which is another class of foods to avoid on a low histamine diet.
Q: Does A Person Have To Eat A Low Histamine Diet Plan Forever?
Ans: Not necessarily! While it may take a few weeks for your histamine symptoms to calm down, you may not need to eat a low histamine diet forever. Thus, changes in hormones, gut health, stress levels, and other factors can impact your body’s ability to tolerate histamine.
Q: How Can A Person Lower His Histamine Levels Quickly?
Ans: Vitamin C is a natural antihistamine, which means it can lower histamine levels and mitigate allergic reactions and symptoms. Thus consuming plenty of Vitamin C rich foods, like tropical fruits, citrus fruits, broccoli and cauliflower, and berries.
Q: Is Rice High In Histamine?
Ans: White Rice is likely suitable for a low histamine diet. So, white Rice is likely low in histamine and other amines and does not trigger the release of the body’s natural histamine.
Q: What To Include In A Low Histamine Breakfast?
Ans: Breakfast options
- oatmeal made with water or coconut milk.
- puffed rice with coconut milk.
- apple, melon, and pear fruit salad with chopped pistachios.
- smoothie made with mango, coconut milk, chia seeds, and kale.
Q: What Is The Best Exercise For Histamine Intolerance?
Ans: Walking is a great way to exercise without suffering histamine-related consequences.
Q: Can You Download Low Histamine Diet Plan PDF?
Ans: Yes, we have mentioned the link above where you can download PDF
Contact Us Today
We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.
Disclaimer
This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy as Well as Enjoy a Long Happy Life
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