Finding Balance On A Low Histamin Diet

Have you ever experienced random itchy skin, migraines, digestive upset, or felt like you’re just not “right” after eating? If so, your body might be signaling histamine intolerance or, in some cases, a more complex condition called Mast Cell Activation Syndrome (MCAS). These symptoms occur because of an excess buildup of histamine in the body that’s not being properly broken down, and a low histamine diet could make all the difference in helping you feel better.

What is Histamine Intolerance and Mast Cell Activation Syndrome?

Histamine intolerance is essentially an overload of histamine in the body, which can happen when your body struggles to break it down effectively. Normally, our body releases an enzyme (DAO) to break down histamine after we eat foods that contain it, but when DAO levels are low, histamine builds up, leading to those uncomfortable symptoms.

Mast Cell Activation Syndrome (MCAS) is another condition related to histamine and goes a step further. Mast cells, which are part of our immune system, release histamine as part of their natural role in fighting allergens. But in people with MCAS, mast cells become overly reactive and release histamine too easily or too often. This can lead to an almost constant state of discomfort, with symptoms that seem to come out of nowhere.

How Can a Low Histamine Diet Help?

The goal of a low histamine diet is to keep histamine intake minimal, helping your body get some relief while supporting its natural detox processes. Here’s where things can get tricky: histamine is in many foods, and it also accumulates in leftovers (since histamine levels in food increase with storage). But by focusing on low-histamine foods and avoiding the high-histamine ones, you can feel lighter, clearer, and more comfortable in your own skin.

Low Histamine Foods to Enjoy

• Fresh meats (chicken, lamb, turkey, etc. – try to eat them as fresh as possible)

• Fresh vegetables (like carrots, cucumbers, zucchini, potatoes, and sweet potatoes)

• Gluten-free grains like rice, amaranth, buckwheat, millet and quinoa

• Non citrus fruits like apples, pears, blueberries, mangoes, peaches, and pomegranates

• Herbal teas (like ginger or peppermint)

• Extra-virgin olive oil and coconut oil

• Flax and chia seeds for fiber

• Non dairy milk like almond, coconut, or hemp (unless there is an allergy)

• Fresh dairy like milk, butter, ghee, cream and other soft cheeses that have not been aged, fermented or cultured (unless there is an intolerance)

Foods to Avoid (High in Histamine)

• Aged/fermented/cultured cheeses like parmesan, blue cheese, brie. Avoid any hard, blue or stinky cheeses

• Aged, processed or cured meats like deli meats, bacon or dry aged steak

• Fermented foods like sourdough bread, sauerkraut, kimchi, and soy sauce

• Alcohol especially red wine and beer

• Certain vegetables: Tomatoes, avocados, eggplants, spinach, and squash

• Certain fruits like kiwi, pineapple, papaya, strawberries, passionfruit, plum, and bananas

• Citrus fruits like lemon, lime, grapefruit, orange

• Certain spices like allspice, anise, cinnamon, chili powder, clove, curry powder, nutmeg, MSG, and paprika

• Vinegar and foods made with vinegar like mustard and ketchup

• Pickled vegetables

• Shellfish

• Legumes like peanuts, beans, chickpeas, and soy products, especially if canned

• Wheat and other glutenous grains or products

• Eggs, especially raw egg whites

• Fish, especially if canned

• Leftovers (as histamine increases in food over time)

• Cultured or soured milk products like buttermilk

• Unpasturized milk

• Bone broth

General Principles for a Low Histamine Diet

1. Keep It Fresh: Fresh foods are your best friend. Avoid leftovers if possible, since histamine levels tend to rise as food sits.

2. Cook and Store Mindfully: Prepare smaller batches of food so you can eat them fresh, and freeze portions you want to save to prevent histamine buildup.

3. Avoid Fermented and Aged Foods: These foods naturally contain higher levels of histamine and can trigger symptoms.

4. Read Labels: Processed and pre-packaged foods may contain preservatives that either release histamine or block DAO from breaking it down.

Finding a balance on a low histamine diet can feel tricky, but with patience and a bit of planning, it’s a way to offer your body some relief. If you’re experiencing symptoms that could be related to histamine intolerance or MCAS, start with these simple diet adjustments and give your system the chance to reset. It’s amazing how a few mindful changes can make a big difference!