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Do you suffer from a histamine intolerance and often ask yourself which foods you should eat? Then we have here for you our top 10 foods that are suitable for a low-histamine diet. It is also important to note that a low-histamine diet is also useful for people who suffer from allergies, asthma, irritable bowel syndrome, rheumatism or other chronic inflammatory diseases, as histamine is an inflammatory mediator.
The following foods can have a positive effect on histamine levels in the body:
1. ginger
Ginger contains quercetin, citral and linoleic acid. These substances have been proven to have a histamine-lowering effect and is also called a natural antihistamine.
2. paprika
The bell bell pepper is a super vitamin C supplier. The contained vitamin C supports the histamine degradation in the body through its antioxidant effect. It also protects the intestinal mucosa cells and contributes to a normal energy metabolism. Peppers are best eaten steamed, as they are more easily digestible.
3. broccoli
Broccoli is also rich in vitamin C, which is an important co-factor of the digestive enzymes DAO (diamine oxidase) and HNMT (histamine N-methyltransferase). In addition, vitamin C has been shown to inhibit histamine release, thereby suppressing immune responses.
4. apple
Due to the contained quercetin, the apple also has a histamine-lowering function. Quercetin reduces the release of histamine from the activated mast cells, whereby it reduces the
mast cell membranes and inhibits the excessive release of histamine.
5. blueberries
Blueberries contain important nutrients, such as quercetin, vitamin C, zinc and iron. They contribute to the normal functioning of our metabolism and immune system.
6. chicory
Chicory contains valuable bitter substances, which contribute to normal digestive function. Due to the chicoric acid it contains, chicory also has antihistamine and anti-inflammatory properties.
7. psyllium
Due to the fiber and mucilage they contain, psyllium binds water in the intestines and thus contributes to the normal functioning of the digestive system. When consumed regularly, they can also positively support the cholesterol level and the blood sugar level in the body.
8. carrots
Carrots contain particularly high levels of carotene. That is also the reason why they are orange. They also contain valuable B vitamins, vitamin C, vitamin E, minerals and trace elements. Examples are potassium, magnesium and iron.
9. fennel
Due to the essential oils it contains, fennel tastes very intensely anise-like, with a slightly sweet aroma. In addition, fennel contains valuable nutrients such as vitamins A, E and C.
10. oatmeal
Oatmeal is equally excellent for a low-histamine diet, as the histamine content is very low. They contain extra fiber, minerals and valuable vitamins.
What you should look for when shopping low in histamine
In the low-histamine diet, it is important to buy food as fresh as possible. The following principle applies: the fresher the food, the lower the histamine content. With fruits and vegetables, it is best to look for a crisp skin. Frozen low-histamine fruit or vegetables are also well tolerated. Fish, for example, should always be bought frozen and meat is best bought from the fresh counter. Preserved and pickled products should be avoided, as they are usually very high in histamine.
Example: Fresh cabbage is low in histamine - but as sauerkraut it is a real histamine bomb.
Our tip for a low histamine diet - HistaFood: vegan organic foods suitable for a low histamine diet.
The organic products of HistaFood were developed in collaboration with food experts and chefs and are optimally suited for a low-histamine diet. With the current product range, you are well equipped for every meal - be it with the GrainMuesli for breakfast, pasta with the "No-mato" VegetableSauce for lunch or the GrainBread with VegetableSpread for dinner. With the GrainBar or now also completely new, the BerryBar one has additionally an excellent snack for on the way. So that cooking is not boring, HistaFood offers the perfect seasoning with the AsiaSauce, the vegetable broth and the herb salt.
The complete HistaFood assortment is:
- Suitable for a low histamine diet
- Suitable for low fructose diet
- lactose free
- gluten free
- vegan
- 100% natural
Under the following link you will find the entire HistaFood assortment: www.histafood.eu
With the discount code"TIOLI10" you get 10% discount on your entire order, starting from an order value of 20€.
In addition, you will find a store finder on the HistaFood website, where all supermarkets are listed where the products are available.
You will also find many more delicious and low histamine recipes on the website, which are also suitable for some other intolerances, and very informative blog articles on various foods.
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Note: The information on this page has been carefully researched, but we do not guarantee its completeness or accuracy. If you have any health problems, please consult your doctor.
*The links on this website are so-called affiliate links. If you click on such an affiliate link and make a purchase through this link, we will receive a commission from the respective online store or provider. The price does not change for you. As an Amazon partner we earn on qualified sales.
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Histaminikus - low-histamine, gluten-free and FODMAP-conscious organic products of the highest quality
Thomas and Michaela are researchers, visionaries, discoverers, encouragers, health consultants and founders of Histaminikus. Their Histaminikus products are developed and lovingly produced according to their own recipes especially for people with intolerances. Their mission, together with their fantastic team, is to develop delicious foods according to their own recipes that are not only low in histamine and gluten-free, but also taste really delicious.
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Fructose intolerance - symptoms, diagnosis & treatment
Fructose intolerance is a rare genetic disorder that affects the way the body processes fructose, a type of sugar found in many foods and beverages. The disorder is caused by a deficiency of the enzyme aldolase B, which is needed to break down fructose in the liver. Symptoms of fructose intolerance include abdominal pain, bloating, diarrhea and nausea. Treatment for fructose intolerance includes a strict low-fructose diet and, in some cases, vitamin and mineral supplements and medication.
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Painkillers for histamine intolerance
Many people with histamine intolerance are initially unaware that many painkillers are also unsuitable. This is because most painkillers contain so-called histamine liberators. These are substances that release the body's own histamine in mast cells. DAO blockers can also be a problem. DAO is the main degradation pathway in the intestine. Certain substances can inhibit DAO enzyme activity by their presence in the body. As you can see, the question "Which painkillers for histamine intolerance?" is not so easy to answer. On the one hand, it is necessary to check whether the active ingredient is tolerated. On the other hand, it is also necessary to check which excipients are contained in the medication.
