It is a good idea to work with a naturopath or nutritionist when undertaking a low-histamine diet. All cheeses, including nut cheeses • Yogurt & kefir • Sour cream • Buttermilk • Soymilk • Non-dairy milks like oat milk, coconut milk, almond milk.
Pasteurized dairy may be better.
Some people with histamine intolerance cannot tolerate dairy at all. Others tolerate small amounts. It is best to choose fresh, pasteurized, and not fermented products. There is less histamine in cheese made from pasteurized milk than from raw milk (16).
Not only are almonds low histamine, but almond milk is a great low histamine milk alternative, as long as it doesn't contain any sugar or preservatives.
Oat milk is high histamine. Every person has unique dietary triggers. Your reaction to oat milk may be different than someone else's. Test your individual tolerance to ingredients carefully and then keep track of them with the Fig app.
Coconut milk is considered to be low histamine, making it generally suitable for those following a low-histamine diet.
Yogurt is a fermented product that contains moderate levels of histamine. Many individuals with histamine intolerance are eventually able to tolerate small amounts of yogurt.
There is currently no cure for histamine intolerance. The key to success is for the patient to learn to adjust to a low-histamine diet and manage the condition(s) until it either goes away, or for life.
However, fermented dairy products such as aged cheeses, yogurt, and sour cream, have even higher concentrations of histamine. Drinking an alternative source of milk other than cow's milk may be an effective way to avoid unwanted levels of histamine. Try drinking coconut milk, rice milk, or almond milk instead.
Vitamin C is a natural antihistamine, which means it can lower histamine levels and mitigate allergic reactions and symptoms. Consume plenty of Vitamin C rich foods, like tropical fruits, citrus fruits, broccoli and cauliflower, and berries.
Avocados are naturally very high in histamine and such high levels can be problematic for people with histamine intolerance. If you suspect that you may have histamine intolerance, it is best to avoid foods high in histamine, such as avocados.
Blueberry is likely suitable for a low histamine diet. However, be especially careful with dried fruits which tend to contain preservatives like sulfur dioxide or sulfites. These can trigger reactions in some patients.
Histamine intolerance (HIT) is assumed to be due to a deficiency of the gastrointestinal (GI) enzyme diamine oxidase (DAO) and, therefore, the food component histamine not being degraded and/or absorbed properly within the GI tract.
Oatmeal (or Porridge)
Oats are both low in histamine and great if you have high cholesterol or acid reflux issues, and they're very versatile for making low histamine breakfasts in a snap.
In the case of a milk allergy, that trigger most commonly is the alpha S1 casein protein in the milk. The body reacts to this protein by releasing histamines. These histamines, in return, trigger an immune response in the body.
White Bread is likely suitable for a low histamine diet. White Bread is likely low in histamine and other amines and does not trigger release of the body's natural histamine.
Magnesium is also needed to make the enzyme, DAO, which mops up histamine when it's been released, if you can't make DAO, histamine levels in the blood increase 16. Histamine release from immune cells causes many of the symptoms of allergic responses to, for example, pollen and insect bites.
Some experts believe that a deficiency in vitamin B6 and C is linked with histamine intolerance; these vitamins have been shown to relieve histamine intolerance symptoms.
Eggs are low in histamines, this makes them ideal for the low-histamine diet. Chickpeas, peanuts, and lentils have been found to have low concentrations of histamines and may be safely consumed in a low-histamine diet.
Probiotics are one of the most essential supplements for healing histamine intolerance. But many people don't know that most probiotics actually produce histamine.
Unfortunately, feta cheese is high in histamine, but cottage cheese is a great choice. Naturally, lactose-free cheeses include hard and aged cheeses, such as parmesan, cheddar, and Swiss cheese. Unfortunately, hard and aged cheeses are high in histamine.
Chocolate itself is relatively low histamine; however, it may act as a histamine liberator. In other words, it triggers the release of the body's existing histamine. Chocolate also contains other biogenic amines, tyramine and phenylethylamine, which slow degradation of histamine.
Apple is likely suitable for a low histamine diet. However, be especially careful with dried fruits which tend to contain preservatives like sulfur dioxide or sulfites. These can trigger reactions in some patients.