The low histamine diet plan might assist you in determining which foods trigger your symptoms. If you avoid certain meals, you may see an improvement. A dietary expert may advise a person through this procedure.
We will discuss the effects of histamine on the body, histamine intolerance, and foods to avoid if you have histamine sensitivity. In addition, an example for low histamine diet plan and shopping list are included.
What is Histamine?
Histamine is a natural compound found in foods and also produced by your body. It aids in the regulation of your immune system and aids in the fight against infection. In other words, this substance is beneficial to your health. Excess histamine production, on the other hand, might be harmful to your health. This is why some individuals have intermittent episodes of unpleasant sensations after eating high-histamine meals. These incidents of histamine intolerance, or HIA, are especially common around the holidays or during stressful periods.
Histamines are substances that stimulate the release of several hormones into the body. Adrenaline and cortisol are two of them, and they may cause mood changes, headaches, exhaustion, and other side effects. If you believe you are suffering from HIA symptoms, continue reading to discover more about this low-histamine diet and its possible health advantages.
What is low Histamine diet?
The low histamine diet is a dietary strategy that may help you minimize your histamine consumption. It urges you to consume fewer histamine-rich meals while avoiding those high in the chemical component. The diet is based on the premise that histamine is produced by the human body when it is stressed or infected. A low-histamine diet may help you limit your intake of this toxin. There are several foods that are rich in histamine. Spices like dill, anise, and fennel are examples, as are fermented foods like pickles, aged cheese, and sauerkraut, as well as some fish and meats.
How does the low Histamine diet work?
The low histamine diet is based on the fact that histamine is produced by your body when it is under stress or infection. The low-histamine diet aims to reduce the amount of histamine you consume, thus reducing your histamine intolerance symptoms. Histamine intolerance is triggered by the high amount of this compound that your body is producing. If you reduce the amount of histamine your body produces, your histamine intolerance will subside.
The low-histamine diet has been successfully used by many people to control their histamine intolerance. Histamine intolerance symptoms might include headaches, fatigue, mood swings and more. These might also occur when you eat certain foods that are high in histamine. The low-histamine diet includes eating foods that are low in histamine. This includes histamine-rich foods such as spices, fermented foods, aged cheese, certain fish and meats.
You can check this low Histamine diet plan PDF file In order to know exactly what you can eat + shopping list of the items you will shop:
Should you try the low Histamine diet?
The low histamine diet can be a helpful approach to managing histamine intolerance. People often find that they have HIA symptoms when they eat certain foods. The low histamine diet can help you to reduce histamine intake by eating foods that are low in histamine. Eating a low-histamine diet can help you to feel better. You will likely experience less mood swings, headaches and fatigue when you eat a low histamine diet. The diet is designed to reduce the amount of histamine your body produces. If you eat a low histamine diet, you should expect to experience fewer histamine intolerance symptoms. Histamine intolerance is not dangerous and you do not need to be overly concerned if you experience HIA symptoms.
Is the low Histamine diet safe?
Histamine intolerance is not a serious condition. You do not need to be overly concerned if you experience histamine intolerance symptoms while following a low histamine diet. Histamine intolerance is not dangerous and you do not need to be overly concerned if you experience HIA symptoms. There are no proven benefits of a low histamine diet. In fact, some research suggests that following a low histamine diet can be detrimental to your health. Histamine intolerance is not a serious condition. The short-term effects of histamine intolerance are minor and include a bit of headache and fatigue. Low histamine diets can cause significant harm when followed for an extended period of time. There is no proven benefit to following a low histamine diet, and it could be very harmful to your health. Experts advise that a low histamine diet is not a good idea and has not been studied enough to be effective.
What to eat and avoid on a low Histamine diet plan
You have to depend on non-processed foods as you can, and avoid any aged or soured food. Here is a list of food and what to avoid ob your diet plan (Source)
- Fresh fruit: Apples, pomegranates, grapes, cherries, pears, plums, peaches (any fruit except citrus fruits, strawberries, avocado)
- Fresh vegetables: Arugula, artichokes, broccoli, carrots, onions, peppers, cucumbers, spaghetti squash, etc. (any vegetables except those on the do not eat list)
- Fresh herbs: Basil, parsley, oregano, rosemary, cilantro, thyme, turmeric
- Gluten-free grains: Quinoa, brown rice
- Dried legumes: Chickpeas, black beans, kidney beans
- Starchy vegetables: Sweet potato, yam, butternut squash, winter squash
- Fresh meat and fish: Chicken, turkey, salmon, lean ground beef, lamb
- Carob (an alternative to chocolate)
- Nut based milk: Almond, cashew, hemp
- Hemp, flax, chia seeds
- Olive oil, coconut oil
- Egg yolks
- Aged cheeses: Parmesan, cheddar, Gouda, Camembert, Swiss
- Fermented foods and beverages: Sauerkraut, pickles, pickled vegetables, kefir, kombucha
- Yogurt, sour cream, and buttermilk
- Processed meats: Cold cuts, bacon, sausage, salami, ham, chorizo, pepperoni
- Alcoholic beverages
- Egg whites
- Tea
- Soy
- Peanuts
- Frozen and smoked fish
- Shellfish: Clams, mussels, shrimp
- Canned fish: Salmon and tuna
- Certain vegetables: Spinach, tomatoes, eggplant
- Certain fruits: Strawberries, cherries, citrus fruits (papaya, orange, lemon, pineapple)
- Spices and condiments: Ketchup, chili powder, cinnamon, cloves, vinegar
- Packaged and processed foods: Snacks, ready-made grains, cookies, sweets
- Food additives, preservatives, and food coloring
- Licorice and chocolate
- Yeast
Conclusion
The low histamine diet is a nutritional approach designed to help you reduce your histamine intake. It encourages you to eat a limited number of histamine-rich foods while avoiding the ones that are high in the chemical compound. Histamine intolerance is triggered by the high amount of this compound that your body is producing. If you reduce the amount of histamine your body produces, your histamine intolerance will subside. The diet has been successfully used by many people to control their histamine intolerance. Histamine intolerance is not a serious condition and you do not need to be overly concerned if you experience histamine intolerance symptoms while following a low histamine diet.
Histamine intolerance is not dangerous and you do not need to be overly concerned if you experience histamine intolerance symptoms while following a low histamine diet. There are no proven benefits of a low histamine diet. In fact, some research suggests that following a low histamine diet can be detrimental to your health. The low histamine diet is a nutritional approach designed to help you reduce your histamine intake. It encourages you to eat a limited number of histamine-rich foods while avoiding the ones that are high in the chemical compound.
Check this one-week low Histamine diet plan PDF file + Shopping List
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