Welcome to an expanded guide on low and high histamine foods! Navigating a low-histamine diet can be challenging, especially with so much conflicting information out there. I've been there—feeling overwhelmed and unsure of what to eat. That's why I've put together this comprehensive guide to help you make informed choices and manage Histamine Intolerance and Mast Cell Activation Syndrome more effectively.

Understanding Histamine and Your Diet

Think of your body like a bucket that fills up with histamine throughout the day. Factors like stress, allergies, hormonal changes, and the foods you eat can fill up this bucket. When it overflows, that's when symptoms occur. Managing your diet is crucial in keeping your histamine levels in check.

Remember, everyone's body is different. What works for one person might not work for another. Always introduce new foods slowly and pay attention to how your body reacts.

Key Notes and Symbols

In this guide, I've used some notes to help you navigate:

• High in Pesticide Residue: Try to buy organic when possible.
• High in Oxalates: May cause issues for those sensitive to oxalates.
• High in Lectins: Could trigger reactions in some individuals.
• Contains Histamine-Lowering Nutrients: These foods can help reduce histamine levels in your body.
• Emphasize These Foods: Particularly beneficial for a low-histamine diet.

Grains and Carbohydrates

Low Histamine Options

• Gluten-Free Grains: Amaranth, buckwheat, millet, quinoa, rice (white, brown, black), sorghum, teff, wild rice, fonio, and Job's tears. Be mindful that some of these may be high in oxalates or lectins, so introduce them slowly.
• Flours and Starches: Arrowroot flour, cassava flour, tapioca starch, potato starch, sweet potato starch, plantain flour, chestnut flour, and coconut flour. Watch out for oxalate content if you're sensitive.
• Others: Gluten-free pasta and crackers, miracle noodles and rice, green banana flour, tiger nuts, sourdough bread (gluten-free and homemade), sprouted grain bread (gluten-free), and buckwheat soba noodles.

High Histamine Foods to Limit

• Grains containing gluten, processed baking mixes, packaged rice and pasta meals, and baked goods with restricted ingredients.

Vegetables

Low Histamine Options

• Leafy Greens: Arugula, kale, lettuce varieties (butter, romaine, iceberg), collard greens, mustard greens, microgreens, endive, and bok choy.
• Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage varieties, kohlrabi, watercress, and radishes.
• Root Vegetables: Carrots, beets (use caution if sensitive to oxalates), parsnips, turnips, rutabaga, daikon radish, Jerusalem artichokes, and well-cooked cassava root.
• Others: Asparagus, celery, cucumbers (peeled if sensitive to lectins), zucchini (peeled if sensitive to lectins), bell peppers (organic preferred), onions, garlic, fresh herbs like basil, parsley, and cilantro, fennel bulb, okra, and jicama.

High Histamine Foods to Limit

• Eggplant, tomatoes and tomato products, spinach, sauerkraut and fermented vegetables, mushrooms, and avocados.

Fruits

Low Histamine Options

• Apples (organic preferred), pears, blueberries (organic preferred), cherries (organic preferred), mangoes, melons like cantaloupe and honeydew, peaches (organic preferred), plums (fresh and in moderation), watermelon, fresh figs, pomegranates, gooseberries, starfruit (in moderation), and cranberries (organic preferred).

High Histamine Foods to Limit

• Citrus fruits (oranges, grapefruits), strawberries (organic preferred), bananas, pineapple, papaya, dried fruits like raisins, dates, and prunes, and canned fruits or fruit juices with additives.

Proteins: Meat, Poultry, and Fish

Low Histamine Options

• Freshly cooked, unprocessed meats like chicken, turkey, lamb, pork, fresh beef (not aged), and game meats like rabbit and venison.
• Eggs: If tolerated, opt for organic, free-range eggs.
• Fish: Freshly caught and immediately frozen fish such as wild-caught salmon from reputable sources.
• Other Options: Quail, duck, and goat meat.

High Histamine Foods to Limit

• Aged meats (most beef is aged), processed meats like bacon, ham, sausages, smoked or cured fish, shellfish, ground meats unless freshly ground and cooked immediately, and leftovers not promptly frozen.

Legumes

Low Histamine Options

• Lentils (soaked and pressure-cooked), split peas (green and yellow), mung beans (soaked and well-cooked), adzuki beans, black beans, and navy beans. Proper preparation reduces lectins and antinutrients.

High Histamine Foods to Limit

• Soybeans and soy products like tofu and tempeh, peanuts, and canned legumes.

Nuts and Seeds

Low Histamine Options

• Almonds (blanched), pumpkin seeds, chia seeds, flaxseeds, hemp seeds, macadamia nuts, coconut products (fresh coconut meat and pure coconut milk), sesame seeds, sunflower seeds, and watermelon seeds.

High Histamine Foods to Limit

• Cashews, walnuts, peanuts, pistachios, and nut butters with additives.

Fats and Oils

Low Histamine Options

• Extra virgin olive oil (use cautiously if DAO levels are low), coconut oil (virgin, unrefined), ghee (from grass-fed cows), avocado oil (use cautiously if DAO levels are low), flaxseed oil (cold-pressed), butter (grass-fed, if tolerated), sesame oil, macadamia oil, perilla oil, rice bran oil, and pumpkin seed oil.

High Histamine Foods to Limit

• Margarine and hydrogenated oils, processed salad dressings, oils with additives or preservatives, and peanut oil.

Herbs and Spices

Low Histamine Options

• Fresh herbs like basil, oregano, thyme, rosemary, parsley, cilantro, ginger, turmeric, garlic, saffron, fennel, lemongrass, marjoram, chervil, and cardamom.

High Histamine Foods to Limit

• Cinnamon, nutmeg, cloves, curry powder, paprika, chili powder, black pepper (may be tolerated in small amounts), and spice blends with additives.

Sweeteners

Low Histamine Options

• Stevia (100% pure, no additives), monk fruit extract, small amounts of pure maple syrup, raw honey (if tolerated and not in the elimination phase), coconut nectar (use sparingly), date sugar (if dates are tolerated), and yacon syrup (in moderation).

High Histamine Foods to Limit

• Refined sugars, artificial sweeteners like aspartame and sucralose, high-fructose corn syrup, and processed syrups and sweeteners with additives.

Beverages

Low Histamine Options

• Filtered water, herbal teas like chamomile, peppermint, and ginger, fresh coconut water, homemade vegetable juices from low-histamine vegetables, dandelion root tea, rooibos tea, barley grass juice (if gluten is tolerated), and licorice root tea.

High Histamine Foods to Limit

• Alcoholic beverages (beer, wine, spirits), fermented drinks like kombucha, black tea, green tea, mate, flavored or sweetened beverages, and coffee (preferably avoid caffeine; if necessary, opt for low-mold, decaf options).

Dairy and Alternatives

Low Histamine Options

• Ghee (clarified butter), fresh milk alternatives like homemade almond milk (if nuts are tolerated), pure coconut milk without additives, rice milk without additives, hemp milk (homemade), oat milk (from gluten-free oats, if tolerated), and quinoa milk.

High Histamine Foods to Limit

• Aged cheeses like cheddar, blue cheese, and parmesan, fermented dairy like yogurt and kefir, processed cheese products, and dairy with additives and preservatives.

Miscellaneous Additions

Low Histamine Options

• Consider natural antihistamines like quercetin and vitamin C (after consulting with a healthcare provider).
• Support gut health with appropriate probiotics, such as specific strains like Lactobacillus rhamnosus and Bifidobacterium infantis.
• Use fresh meat stocks cooked for less than two hours instead of long-simmered bone broths.
• If tolerated, small amounts of homemade, short-fermented vegetables might be okay, but introduce cautiously.

High Histamine Foods to Limit

• Vinegars (white, balsamic, apple cider), soy sauce, tamari, fermented condiments, ready-made sauces and condiments with additives, yeast and yeast extracts, MSG and artificial flavor enhancers, miso, fish sauce, and bouillon cubes.

Tips for Managing Histamine Levels

1. Food Preparation:
   • Cook meats and fish fresh; avoid leftovers unless frozen immediately.
   • Wash and store fruits and vegetables properly to prevent spoilage.
   • Avoid slow-cooking methods that may increase histamine levels.
   • Use fresh herbs and spices instead of dried ones when possible.
2. Lifestyle Factors:
   • Stay hydrated; dehydration can increase histamine release.
   • Manage stress through mindfulness, yoga, or other relaxation techniques.
   • Be mindful of environmental allergens that can contribute to histamine load.
   • Engage in regular physical activity to support overall health.
3. Supplements:
   • Consider natural antihistamines like quercetin and vitamin C.
   • Support detoxification pathways with N-acetylcysteine (NAC) if appropriate.
   • Always consult with a healthcare provider before starting new supplements.
4. Personalization:
   • Keep a food diary to track reactions.
   • Work with a healthcare practitioner to identify any additional food sensitivities.
   • Regularly reevaluate your diet to reintroduce tolerated foods and ensure nutritional adequacy.

Important Notes

Phase I: Elimination (Usually 6 Months):

• Remove all high histamine, histamine-liberating, and DAO-blocking foods.
• Avoid processed and packaged foods.
• Emphasize nutrient-dense, histamine-lowering vegetables and herbs.
• Freeze leftovers immediately after cooking.
• Keep a detailed food and symptom diary.

Phase II: Reintroduction:

• Once symptoms have significantly improved, gradually reintroduce foods one at a time.
• Monitor reactions carefully.

Additional Considerations:

• Be cautious with foods high in lectins and oxalates if you're sensitive.
• Individuals with low diamine oxidase (DAO) should be cautious with certain oils and foods.

Conclusion

Embarking on a low-histamine diet requires patience and attention to your body's signals. This expanded guide aims to provide you with more options and flexibility in meal planning while managing Histamine Intolerance or Mast Cell Activation Syndrome. Remember, the ultimate goal is to support your body's ability to process histamine effectively, allowing you to reintroduce more foods over time.

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