Low Histamine Diet

The Low Histamine Diet is a therapeutic dietary system aimed at reducing histamine levels in the body and alleviating symptoms of histamine intolerance.

It is used for chronic inflammation, migraines, allergy-like reactions, digestive disorders, and hormonal imbalances.

The main goal is to reduce the intake of histamine from food and decrease its release from cells.

Why a Low Histamine Diet is Needed

Histamine is a biogenic amine involved in regulating immune responses, digestion, and nerve transmission. An excess or impaired breakdown of histamine (for example, due to a deficiency of the enzyme diamine oxidase, DAO) leads to what is known as histamine intolerance. This condition is accompanied by headaches, rashes, itching, runny nose, rapid heartbeat, swelling, sleep disturbances, and gastrointestinal issues.

The diet helps reduce the burden on enzyme systems and alleviate symptoms.

Basic Principles

• exclusion of foods high in histamine and substances that stimulate its release;
• consumption of only freshly prepared food (histamine accumulates during storage);
• reduction of fermented and aged foods;
• supporting the activity of DAO and HNMT enzymes with vitamins and minerals (B6, C, copper, magnesium);
• keeping a food diary to identify individual sensitivities.

Allowed Foods

• fresh meat and fish (unprocessed and not stored for more than a day);
• eggs, rice, buckwheat, quinoa;
• zucchini, broccoli, carrots, pumpkin, cauliflower;
• apples, pears, blueberries, melon, mango;
• olive and coconut oil;
• water, herbal teas (chamomile, ginger, rooibos);
• fresh herbs – parsley, dill, basil.

Foods to Avoid

• all fermented foods – sauerkraut, soy sauce, vinegar, wine, beer;
• dried meats, smoked products, sausages;
• canned foods, seafood, aged cheeses;
• tomatoes, spinach, eggplants, avocados;
• citrus fruits, bananas, strawberries, pineapples;
• coffee, tea, cocoa, chocolate, alcohol;
• yeasts and products containing sodium glutamate, sulfites, benzoates.

Diet Variants

• strict – complete exclusion of all potential sources of histamine, used for severe intolerance;
• moderate – allows rare consumption of low-histamine foods from a limited list;
• individualized – tailored after a period of exclusion and gradual reintroduction of foods (elimination-provocation method).

Benefits of the Low Histamine Diet

• reduction of headaches and migraines;
• decrease in skin reactions and itching;
• normalization of digestion and gut microbiota;
• improvement of sleep and emotional state;
• reduction of inflammation levels and allergy-like reactions.

Conclusion

The Low Histamine Diet is an effective way to manage histamine intolerance and its associated symptoms. It requires attention to the freshness of foods and gradual selection of the diet, but when followed correctly, it significantly improves well-being, reduces inflammation, and supports stable functioning of the immune and nervous systems.