Before you dive into the below content, I’ve created a video for you explaining what histamines are and how to follow a low histamine diet. Click the PLAY button below to get started.
Many of my clients eat foods that are high in histamines such as red wine, citrus fruits, sauerkraut, bacon and aged cheese. Yes, these foods can be healthy but for many people, they can cause health issues and symptoms ranging from anxiety, migraines, hives, acid reflux, chest pain, fatigue, confusion, irritability, drop in blood pressure, tissue swelling, digestive upset, nasal congestion and much more. Many Western medicine doctors do not understand the connection between high histamine foods and these symptoms, however if you are experiencing symptoms like the ones listed above, you may be suffering from a common cause of food intolerance and disease, called Histamine Intolerance.
Many people haven’t heard of histamine intolerance but it is a food intolerance that’s difficult to diagnose and is often confused with many other conditions. Skin problems, mental health issues, migraines and headaches are all common symptoms. Sadly, this food sensitivity is not well understood by many doctors.
The tricky thing about histamines is that the reaction to foods is not immediate. Histamine intolerance is also closely linked to dysbiosis and SIBO (Small Intestinal Bacteria Overgrowth). My Integrative doctors believe that the main cause of histamine intolerance is from an overgrowth of bad bacteria int he gut that makes histamine from foods that are not digested. This undigested food builds up in your body and overwhelms your body- therefore you’re left with excess histamine.
What foods are high in histamines?
- Fermented foods (miso, kimchi, sauerkraut, kombucha, soy sauce, etc.)
- Dried fruit
- Yogurt, Buttermilk, kefir
- Most cheeses
- Leftover meats
- Processed, smoked and cured meats
- Condiments such as relish, ketchup, mustard
If you are experiencing a histamine intolerance, it’s important to follow a LOW histamine diet for quite awhile until your body is able to tolerate eating histamines again.
What can you eat on a Low Histamine diet?
- Organic poultry and meats
- Acorn squash
- Bell pepper
- Bok choy
- Brussels sprouts
- Butternut squash
- Summer squash
- Sweet potatoes
- Swiss chard
- Coconut butter
- Coconut milk
- Extra-virgin olive oil
- Coconut oil