Getting started on a low histamine diet can be a confusing and overwhelming undertaking when you suspect histamine intolerance or Mast Cell Activation Syndrome (MCAS). In this article, we are going to break down the low histamine diet and what you need to do in order to get started. Let’s look at foods you should avoid and foods that are allowable on your diet.
Identifying High Histamine Foods Part 1:
Where do you start when you have histamine intolerance or mast cell activation syndrome? The answer is simple- You first start with your diet for three main reasons.
- Many foods that are healthy can have high levels of histamine and for someone who’s histamine bucket is near full, these foods can cause histamine spill over.
- Many foods can cause the body to release histamine, here again someone with a histamine bucket that is near full, will experience symptoms of histamine spill over.
- Many foods can block the release of the enzyme Diamine Oxidase (DAO) that breaks down histamine. Once again, when the bucket is full, you will experience histamine spill over symptoms
Following a Low Histamine diet Can feel Overwhelming- But It Doesn’t Have to Be!
If you have Histamine Intolerance or Mast Cell Activation Syndrome, you may have taken one look at the foods you need to avoid and simply felt overwhelmed.
Hang in there, in the next few articles, We are going to make implementing a low histamine diet, easily digestible so that by the time you have gone through these articles, you will know exactly what you can and cant eat when following a low histamine diet!
Today’s post- We will review high histamine foods and foods you want to start eliminating. Now, what I want you to do when you are done reading this article is to start looking at the foods in your refrigerator and in your food pantry. Get rid of all the foods you that are high in histamines. This step is super important, because it requires action! It will be OK!
2nd Post- We will review what you SHOULD be eating when you have histamine intolerance or Mast Cell Activation Syndrome and WHY you need to eat them: Insert Link
Clinical Tip: Because foods affect us all differently, keep a food journal while you are eliminating foods high in histamine and chart how you feel- Are your symptoms of Histamine intolerance decreasing? Anxiety, heart racing, dizziness, panic, nausea, bloating, skin conditions, brain fog, etc
Foods High in Histamine that you will want to start eliminating when following a low histamine diet for histamine intolerance
Be on the lookout for these Four little words. These four Little words are NOT your Friends
- Fermented
- Left over
- Aged
- Cultured
I want you to commit these to memory. These don’t help your Low Histamine diet.
That Bone Broth you have been making every day because you heard from your favorite Podcaster, is loaded with histamines.
So are those refreshing effervescent drinks that are sold in most health foods stores for $4 a bottle- KOMBUCHA
Also keep in mind, that those foods especially protein and meat, that sit under a warming lamp all day long? Yea… Not such a good idea! Meat that has been sitting under these warming lights are loaded with histamine. That piece of beef or chicken that you want to reheat for Dinner or lunch leftovers! That delicious and juicy steak that has been aging before it hit the local grocery store or your local butchers- YEP….again loaded with histamines!
I want you to think only about buying and eating only Fresh foods. This will minimize mold, and histamine load.
Examples of Foods High In Histamines.
- Fermented alcoholic beverages, like wine, champagne, beer, whiskey, brandy
- Fermented foods: sauerkraut, vinegar, soy sauce, kefir, yogurt, kombucha, etc.
- Soured foods: sour cream, sour milk, buttermilk, soured bread, etc.
- Balsamic Vinegar and Vinegar foods: pickles, mayonnaise, olives, ketchup
- Cured meats: bacon, salami, pepperoni, luncheon meats and hot dogs
- Aged cheese including goat cheese
- Smoked fish, fish not gutted within 30 minutes of catch, anchovies, sardines
- Ground meat (Increased surface area increases histamines)
- Beef (aging process increases histamine)
- Smoked or processed meats: salami, bacon, ham, sausage
- Dried fruit: apricots, prunes, dates, figs, raisins
- Uncooked egg whites (histamine liberator)
- Leftovers
Fruits, Vegetables, and Nuts That Are Also High in Histamine.
- Walnuts
- Cashews
- Peanuts
- Spinach
- Mushrooms
- Eggplant
- Avocado
- Pineapple
- Strawberries
- Most citrus (Lemons and Limes)
Read The Ingredients Label on your foods! Processed Foods Pose hidden problems For People with Histamine Intolerance. Just because it says Natural, Sugar Free, Gluten Free or Organic does not mean histamine is not hiding in the package. If you avoid packaged foods, you don’t have to worry about additional hidden sources of histamine. Many of your favorite chips, cereals, cookies, crackers, boxed nut milks, sauces, canned foods, carbonated beverages, dried fruits are high in histamine.
Watch out for these additives if you are following a low histamine diet for histamine intolerance
- Carrageenan
- Sodium Benzoate
- Potassium Sorbate
- Lecithin
- MSG
- Citric Acid
- Sodium Triphosphate
- Potassium Triphosphate
- Sodium Nitrite
- Maltodextrin
- Malic Acid
- Guar Gum
- Calcium Chloride
- Xanthan Gum
- Food colorings
- Smoke Flavoring
- Yeast Extract
Don’t Just Eliminate- Replace!
Don’t be overwhelmed! Our goal here is not to just eliminate, but rather find a substitution or replacement.
This is the key to following a low histamine diet with success. As I said in my Video “Tips and Reminders For Starting A Low Histamine Diet” Don’t focus on what you can’t eat, Focus on what you CAN eat.
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