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What Can You Eat on a Low-Histamine Diet

If you’ve been experiencing unexplained symptoms like headaches, fatigue, or digestive discomfort, histamine intolerance might be the culprit. A low-histamine diet can provide relief for you and improve your quality of life. While the thought of changing your eating habits may seem daunting, understanding the basics and making small, thoughtful adjustments can make all the difference.

Low Histamine Diet Dos and Donts

With Prescribe FIT, we can support you on this journey. Let’s explore how to simplify this diet and make it work for you. 

What is a low histamine diet?  

A low-histamine diet is designed to minimize the intake of foods high in histamine or those that trigger histamine release in the body. Histamine is a natural compound involved in immune response, digestion, and the nervous system. However, excessive histamine can worsen symptoms like headaches, hives, digestive distress, and fatigue in sensitive individuals. 

It’s important to note that a low-histamine diet isn’t about eliminating histamine entirely — that’s neither practical nor healthy. Instead, the goal is to identify and avoid foods that may trigger symptoms, focusing on fresh, minimally processed options. 

Food to Include in a Low Histamine Diet 

The key to success lies in prioritizing fresh, simple ingredients. Here are some low-histamine foods to incorporate: 

  • Gluten-free grains: Amaranth, quinoa, rice, millet, buckwheat. 
  • Fresh meat: Avoid aged or processed meats; choose freshly cooked options like beef, pork or poultry.  
  • Fish: Only fresh or flash-frozen within 30 minutes of catch, such as salmon. 
  • Fruits: Apples, blueberries, mangoes, and peaches (avoid citrus and certain tropical fruits). 
  • Vegetables: Most fresh veggies are fine, except for tomatoes, spinach, eggplant, avocado, and squash. 
  • Dairy alternatives: Almond, coconut, and hemp milk. 
  • Fats: Olive oil, coconut oil, and fresh butter or ghee. 
  • Other staples: Almonds, potatoes, flaxseed, and chia seeds. 

When following a low-histamine diet, freshness is your best friend. Foods high in histamine often result from aging, fermenting, or processing, so keeping meals simple and avoiding leftovers can make a significant difference. 

Food to Limit or Avoid  

Certain foods are naturally high in histamine or encourage the body to release histamine. While tolerance varies, these are some common culprits to consider limiting: 

  • Fermented foods: Sauerkraut, kimchi, yogurt, sourdough bread. 
  • Aged or processed meat and cheese: Salami, hot dogs, parmesan, blue cheese. 
  • Alcohol: Especially beer and wine. 
  • Fruits and vegetables: Citrus fruits, strawberries, eggplant, spinach, and tomatoes. 
  • Processed foods: Items with artificial colors, flavorings, or preservatives. 
  • Legumes and nuts: Peanuts, walnuts, cashews, soy products. 
  • Chocolate and caffeinated drinks. 

Remember, the goal isn’t complete elimination. Instead, focus on understanding your body’s response to these foods and adjusting your diet accordingly. 

Tips for Success 

  1. Keep a Food Diary: Track what you eat and any symptoms you experience. This can help you identify patterns and tailor your diet. This template is a great starting point. 
  2. Listen to Your Body: Everyone’s tolerance is different. While some may react to certain high-histamine foods, others might not. 
  3. Stay Balanced: Ensure your meals remain nutritious and well-rounded, even with dietary adjustments. Significant calorie restrictions can lead to unintended health issues. 
  4. Explore Resources: Our Prescribe FIT PACE app offers resources available to you as part of our Prescribe FIT program.  
  5. Consult Professionals: If your symptoms worsen or you’re unsure how to proceed, always consult your doctor or a registered dietitian.  

Starting a low-histamine diet may feel overwhelming, but with time and patience, it becomes more manageable. Focus on fresh, whole foods and pay attention to what makes you feel your best. With the right approach, a low-histamine diet can become a sustainable part of your lifestyle, supporting your health and well-being. 

For more tips on healthy living and personalized support, connect with our team at Prescribe FIT. We’re here to help you take control of your health journey, one step at a time. 

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Published on November 30, 2024

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