What is the best diet for people with histamine sensitivity?
We will discuss the best dietary practices for people with histamine intolerance. Many people suffer from histamine intolerance, and it is important to know what foods you should eat or avoid. This comprehensive guide will teach you about histamine tolerance, how to start, what foods to eat and avoid, as well as some other tips.
Histamine intolerance and diet are closely related
It is important to manage histamine intolerance by modifying your diet. This will help control symptoms such as headaches and digestive problems. The American Journal of Clinical Nutrition published a study that found dietary changes can significantly decrease these symptoms for individuals who have histamine intolerance.
A low-histamine-diet not only relieves symptoms, but it also improves overall health. It is important to remember that unmanaged histamine intolerance may lead to malnutrition as a result of excessive food restriction. Consult a nutritionist or registered dietitian before making any changes to your diet.
Important Points for Getting Started
It's important to know that everyone reacts to food differently. One food might trigger symptoms for one individual, but not others. A proper elimination diet can be used to identify triggers for each individual and help create an appropriate diet.
Journal of Allergy and Clinical Immunology study emphasizes importance of maintaining balanced diet and avoiding foods high in histamine to avoid nutritional deficiencies.
Histamine intolerance: Examples of diets to avoid
- Fresh Meats and Fishes: Compared to aged meats or processed meats fresh meats and fishes contain less histamine.
- Eggs are low in histamine, and they can be included as part of a healthy diet.
- Grain alternatives that are gluten-free include rice, millet, quinoa and others.
- Spinach, avocados and tomatoes are the only fruits and vegetables that contain high levels of histamine.
- Coconut milk, almond milk and other dairy substitutes can be used in place of dairy.
- Olive oil is a healthier alternative than other cooking oils due to its low content of histamine.
- You can substitute herbal teas for regular coffee or tea, which contain high levels of histamine.
- Most leafy greens, except for spinach are low in Histamine.
- Sweet potatoes, carrots and parsnips all contain low histamine levels.
- Coconut or rice milk: Both are good substitutes for cow's dairy, which contains higher levels of histamine.
Other Tips
Other practices can be used to manage histamine tolerance besides following a rigid diet. In order to identify triggers, it is helpful to keep a food journal. This allows you track your eating habits and the symptoms they cause. Stress management techniques like mindfulness and mediation can be helpful as well, as stress can worsen histamine symptoms.
Conclusion
In summary, managing histamine tolerance involves an integrated approach which includes a carefully planned diet and lifestyle practices that are mindful. You can reduce histamine intolerance symptoms by incorporating low histamine food into your daily diet. Keep in mind that every person's body differs and therefore, what may work for someone else might not be effective for you. It is best to consult a professional before making any dietary changes.
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