The Low Histamine Diet- Ultimate Guide
When you first start researching the low histamine diet, you’ll ask yourself, “WHAT THE HECK CAN I EAT”? Though it feels restrictive at first, it really isn’t. Once you learn to appreciate food as nourishment, rather than a quick energy boost, the art of creating and consuming the meal becomes more enjoyable.
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So what foods CAN you eat? To answer this question, I provide a low histamine food list. In addition, these foods are also LOW IN LECTINS, since they convert into histamine within the body.
LOW HISTAMINE DIET – FOOD LIST
Apples ⠀
Pears⠀
Asparagus⠀⠀
Artichokes⠀⠀⠀
Meats (Moderation is a MUST!)⠀⠀
Beets⠀⠀
Beans (well-cooked)⠀
Ginger
Carrots⠀⠀
Turnips⠀⠀
Rice ⠀
Millet
Zucchini⠀⠀
Onions⠀⠀
Swiss Chard
Kale
Collard Greens⠀
Belgian Endives⠀⠀
Peaches (Eat Hard)⠀⠀
Spaghetti Squash
Summer/ Winter Squash
Sweet Potatoes/Yams⠀⠀⠀
Cauliflower⠀⠀
Bok Choy⠀⠀
Organic Oats⠀⠀
Broccoli⠀⠀
Brown Rice Pasta⠀⠀
White Potatoes (Moderation)⠀⠀
Celery⠀⠀
Cucumbers⠀⠀
Radishes⠀⠀
Brussel Sprouts⠀⠀⠀⠀
Cabbage
Beet Root
Radish
Rhubarb
Water Chestnut⠀⠀
Sweet Corn ⠀⠀
Bell Pepper (Moderation)⠀⠀
Green Beans ⠀⠀
Leeks⠀⠀
Rice Cakes⠀⠀
Fresh Fish ⠀⠀
Radicchio ⠀⠀
Artichokes
Golden Flax Seed
Watermelon (Moderation)⠀⠀
Raw Milk (Moderation)
Gluten Free Grains (Quinoa, Millet, Spelt, Organic Corn, etc.)⠀⠀
Fresh Fruits ( Moderation -Avoid Soft Fruits, NO CITRUS)⠀⠀
Cooking Oils (Grapeseed, Avocado, Sunflower, Safflower, Olive, Coconut, Raw Butter)⠀⠀
Raw Sunflower Seeds (Moderation)⠀
Raw Hemp Seeds (Moderation)⠀
ALL Lettuces, Darker the Better
Rice Cakes
NOTE: Bland food is a must! Anything with strong flavors will eventually create a reaction for those suffering with histamine intolerance or mast cell activation.
OTHER DIETARY CONSIDERATIONS
-Eat food as fresh as possible, leftovers collect bacteria which increases histamine content
-Frying and grilling increase histamine content in foods, boiling/baking does not (1)
-Ground meat has higher levels of histamine, eat smaller portions at meals earlier in the day
–Do not eat within 2 hours of bed, undigested food/protein increases histamine
–Food sensitivities can also cause histamine release, so get tested to prevent craving cycle😒
-If your on this diet, and still having food reactions, you are either dealing with a chronic infection or reactions to the pesticides/hidden ingredients in the food. Treat accordingly and do NOT eat out often!
–Histamine foods can be very addictive since it produces a sense of IMMEDIATE pleasure (2), and is know as a motivation/energy booster
HIGH HISTAMINE FOODS / DAO BLOCKERS
Fermented Beverages/Foods
Coffee (DAO Enzyme Blocker)
Yerba Mate Tea / Energy Drinks
Kefir, Yogurt, Kombucha, Alcohol
Processed Meats, Bacon/Ham, Deli Meats
Avocados, Tomatoes, Bananas, Citrus Fruits
Dried Fruits, Beef Jerky, Cheese,
Eggplant, Spinach, Canned Vegetables, Canned Meats
Walnuts, Cashews, Peanuts, Chocolate, Pineapple, Strawberries
Wheat Germ, Bread, Processed Food, Left Overs, Microwaved Food
Eggwhites, Vinegar Products, Condiments, Legumes, Chickpeas, Ketchup
Processed Sugar, Cereal, Cow’s Milk, Blueberries, Mangos, Peanut Butter
Artificial Preservatives, Dyes, High Pesticide Fruits/Veggies
Pretty Much Anything Sour, Spicy, Sweet, Packaged or Processed!
MEDICATIONS / SUPPLEMENTS
If you’re battling histamine intolerance, be careful of what you’re taking. Many medications may increase histamine levels, like anxiety meds, antidepressants, nootropics, ALL STREET DRUGS, etc. In addition, many supplements you are using may be synthetic, or have ingredients that you may have sensitivities to.
When dealing with histamine intolerance, you always want to be careful. Good rule of thumb is, unless the supplement has been proven to modulate mast cells, or reduce histamine, it’s worthless.
LOW HISTAMINE DIET SUMMARY
Your tolerance to the list of “HISTAMINE RELEASING FOODS” will be based upon your body’s burden of infection, toxicity, and bacterial imbalances. If you ARE having reactions to foods on the high histamine list, then you need to attack your condition aggressively. For more information on how I beat these reactions, read how I defeated mast cell activation.
Inflammation is at the root of all conditions, and by eliminating inflammatory foods from your diet, your body has a much better chance to heal. I follow the low histamine diet every day. It SAVED me from a LONG LIST of symptoms I thought I’d never kick. 🙏 Though I owe a lot of my wellness to supplementation, this dietary shift has been the real GAME CHANGER!
CONCLUSION FOR READERS: This diet changed my life in 10 days. 🙏I was shocked. Give it an honest shot, it’s well worth it!
Matt Sikora
EndSickness.org
Phone: (734) 846-8619
Email: endsickness@gmail.com