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Low Histamine Diet
Low Histamine Diet
I’m Anita - a nutritional scientist who personally What’s the bright side? Histamine intolerance,
suffered from histamine intolerance - and, and the symptoms that come along with it, are
overcame it! Now, I’ve made it my mission to typically something that can be controlled and
help you do the same. often even reversed through particular nutritional
interventions, healthy lifestyle choices, natural
You’re here with me today because you are supplementation and stress management.
amongst those who may be suffering from a
strange combination of symptoms that you can’t The first step is confirming your histamine
quite identify a trigger for. Food sensitivities, intolerance through a low histamine diet and
inflammation, anxiety and maybe even digestive watching your symptoms reduce over the next
symptoms. When it comes to histamine 2 weeks. Seeing significant improvement by
intolerance, the symptom list is long and varied! following a low histamine diet certainly confirms
the likelihood that you’re histamine intolerant!
These symptoms aren’t occurring for no reason— And, once it’s confirmed we can begin taking the
they’re a cry for help from your body. You may next steps to healing the underlying causes!
have been turned away by doctors or told this
was all in your head - but, it’s not. And, it’s a great I know how tough it can be to cut out so many
mistake to assume that all of your symptoms common foods and live on a restrictive diet, so
will simply resolve on their own. In many cases, take comfort in knowing that this isn’t forever.
ignoring them can result in symptoms becoming Over the next few weeks, I’ll be sending you
progressively worse. emails in digestible chunks with plenty of info
on how I solved my histamine intolerance! Rest
Why is getting control over your histamine assured, these emails will reveal exactly how I
intolerance so important? Possessing a histamine managed to get my symptoms under control and
intolerance is not only frustrating in a directly heal my intolerance, without having to stay on a
symptomatic way, but it can really take over your restrictive diet or worry about symptom flare-ups
life in all aspects. Aside from the confusion of not any longer.
knowing what is triggering your symptoms or how
your body is going to react in private, you also have With that said, I’d like to take this opportunity to
to hold onto these worries in public, which can applaud you on your bravery. Although you are
greatly impact your ability to lead a normal life. suffering through your condition—perhaps on
a daily basis, you have chosen to take charge of
What was once a fun party or fancy dinner to look your health. This will pay off, and you will prevail.
forward to becomes a stressful nightmare, filled
with panic about what you can eat, how to explain It’s time to get your life back.
yourself to others, and if you’re going to have a
symptomatic flare-up. These frustrations can be a
huge bummer for your mentality, which will only
damage your health and mood further.
Fatigue Headaches
The latter two are reasons I will explain in my This is why you must follow your diet as
upcoming emails which you will be receiving over specifically as possible. But, don’t worry! Even
the next 2 weeks, and are the keys to reducing if there are some foods that will be missed,
or eliminating your histamine intolerance and remember your mantra: “This is a temporary
getting back to eating a variety of foods and challenge for a permanent solution.”
2
Why Does My New
Diet Restrict Some
Healthy Food?
The idea of sticking to all-natural, healthy foods is
great in theory. But sometimes, your digestive system
can actually be sensitive to particular compounds in
these foods that you weren’t even aware existed (like
histamine)! This is not to say the foods themselves
aren’t healthy, but simply that something in the food,
at a molecular level, is interacting with some part of
your body in an unfavorable manner.
What is it?
Histamine is best known as a compound which is released in response to allergic reactions (think
seasonal allergies: many people take anti-histamines). What most people also don’t realize, is that
histamine is naturally occurring in high levels in many of our foods! Sensitivities to histamine are
common amongst individuals experiencing digestive symptoms1,2. In fact, histamine intolerance has
been shown to occur in 58% of individuals with irritable bowel syndrome3! Although histamine is
impossible to eliminate entirely from the diet, these stats make it clear that a low-histamine diet is
worth trying for those experiencing digestive distress or other inflammatory symptoms.
Meat, Poultry and All fresh meat, fish and poultry. All canned meat/fish
Fish Must be bought and cooked fresh or All shellfish
purchased as fresh as possible and
Leftover/refrigerated meats
frozen immediately until use
Processed, cured or smoked meats
Eggs Plain eggs (ensure whites are fully Raw egg whites (as in some eggnog,
cooked) hollandaise sauce, milk shakes)
Fats and Oils Pure butter All fats and oils with colors, additves or
All vegetable oils and oils of allowed preservatives
foods which contain no additives Prepared gravy
Coconut oil Commercial salad dressings
Meat drippings and fat Hydrolyzed lecithin
Homemade gravy
Homemade salad dressings with
allowed ingredients
Breads and Total of ½ cup per day maximum of Foods cooked in oils containing
Cereals* the following: hydrolyzed lecithin, BHA or BHT
Any plain, gluten-free breads, Baking Mixes
gluten-free oats, gluten-free pasta Dry dessert mixes
or other gluten-free grains with
allowed ingredients only
Other Apple cider vinegar (only vinegar All chocolate, cocoa and carob
allowed if tolerable) All products made with artificial flavors
Baking soda or preservatives
Plain gelatin Artificial colourings, especially
Corn starch Gluten-free baking tartazine (also found in medications
powder and supplements)
Hydrolyzed lecithin
BHA, BHT
Flavored gelatin
Mincemeat
Prepared relishes and olives
Soy sauce
Miso
Commercial ketchup
Canned foods and ready meals
Pickled and fermented foods
Vinegar
Yeast and yeast extracts
Benzoates (also found in cosmetics),
sulphites, nitrites, glutamate, food dyes
To ensure you’re never stuck when it comes to what to eat, I’ve posted plenty of
low histamine recipes on my website to help you get creative in the kitchen!
These recipes are nutritionist-approved and you can rely on them to be highly
nutritious while still using 100% low histamine ingredients.
2. Natural D-Hist - This supplement contains natural compounds to stabilize mast cells and
reduce the release of histamine internally. It is by far the most successful supplement I’ve
worked with for histamine intolerance and my clients report being able to eat more foods
with less symptoms within the first 2 weeks of taking Natural D-Hist. Dosage: Take loading
dose according to bottle directions, then reduce to maintenance dose after 7-10 days (1-3
capsules daily). Click here to get Natural D-Hist
2. Smolinska S, Jutel M, Crameri R, O’Mahony L. Histamine and gut mucosal immune regulation.
Allergy. 2013;69(3):273-281.
4. Worm M, Fiedler E, Dölle S, Schink T, Hemmer W, Jarisch R et al. Exogenous Histamine Aggravates
Eczema in a Subgroup of Patients with Atopic Dermatitis. Acta Dermato Venereologica.
2009;89(1):52-56.
5. Kollmeier A, Francke K, Chen B, Dunford P, Greenspan A, Xia Y et al. The Histamine H4 Receptor
Antagonist, JNJ 39758979, Is Effective in Reducing Histamine-Induced Pruritus in a Randomized
Clinical Study in Healthy Subjects. Journal of Pharmacology and Experimental Therapeutics.
2014;350(1):181-187.