What Is the Low-Histamine Diet?

The low-histamine diet is a dietary approach that aims to reduce the intake of foods that are high in histamine or that trigger histamine release in the body. Histamine is a chemical that is involved in a variety of bodily functions, including immune responses, digestion, and sleep. Some people may experience histamine intolerance, which can cause a range of symptoms including headaches, hives, digestive issues, and anxiety.

Foods to Avoid on a Low-Histamine Diet

The following foods are high in histamine or may trigger histamine release:

* Fermented foods: sauerkraut, kimchi, kombucha, yogurt
* Aged foods: cheese, wine, vinegar
* Cured meats: salami, pepperoni, bacon
* Shellfish: shrimp, lobster, crab
* Fruit: citrus fruits, strawberries, pineapple
* Vegetables: tomatoes, spinach, eggplant
* Nuts: peanuts, walnuts
* Seeds: sesame seeds, sunflower seeds
* Alcohol: beer, wine, spirits

Foods to Include on a Low-Histamine Diet

The following foods are low in histamine and can be included on a low-histamine diet:

* Fresh fruits: apples, bananas, berries, melons
* Fresh vegetables: broccoli, cauliflower, celery, cucumbers, carrots
* Lean protein: chicken, fish, tofu
* Gluten-free grains: rice, quinoa, oats
* Healthy fats: olive oil, avocado, nuts and seeds (in moderation)
* Herbs and spices: basil, oregano, thyme

Benefits of a Low-Histamine Diet

A low-histamine diet may benefit people with histamine intolerance by reducing their symptoms. It may also be helpful for people with other conditions that are linked to histamine, such as migraines and fibromyalgia.

Risks of a Low-Histamine Diet

A low-histamine diet is generally safe, but it is important to make sure you are getting enough nutrients. Some people may need to take supplements, such as vitamin C and calcium, to ensure they are getting all the nutrients they need.

Conclusion

The low-histamine diet is a dietary approach that may benefit people with histamine intolerance or other conditions that are linked to histamine. By avoiding foods that are high in histamine or that trigger histamine release, people may be able to reduce their symptoms and improve their overall health.