Buddha bowls are in - so, if you're looking for a low histamine twist on this trending recipe, read it and eat it!Buddha bowls contain small portions of a variety of nutritious foods. They're fresh, healthy and they taste so great. Although Buddha bowls are now in many restaurants and health food stores, when you’re dealing with a histamine intolerance, it’s like every ingredient that’s typically added to these amazing bowls, will cause your already high histamine levels to skyrocket. Don’t worry! You don’t have to stick to eating boring old lettuce and chicken breast; I bet you’re going to love this low histamine take on a typical buddha bowl, because is not only packed full of great, healthy ingredients, but you’re going to love how it tastes, too.Bonus: it’s super easy to prep and make at home! Histamine Intolerance Chicken Salad Buddha Bowl Recipe: Nutrition Facts You already know that avocado, soy sauce, pickled cabbage (and pickled anything, really), along with certain nuts, seeds and lemon dressings are either histamine-containing or histamine-releasing. That’s why I’ve substituted them with other ingredients that match similar textures and flavours, so you won’t even miss them!Chicken and egg are healthy protein sources, complete with a full complement of the amino acids your body needs to build protein, hormones, enzymes and a host of other body functions.But - keep in mind, these ingredients must be fresh! Why? Because, proteins are especially high in biogenic amines (one of which is histamine) when the tissue begins to break down, so leaving them out at room temperature could increase their histamine content, resulting in histamine intolerance symptoms.Egg is often questioned on a low-histamine food plan. When the white is raw, it is a high histamine food, but is usually well-tolerated and low in histamine when the white is thoroughly cooked. If you don’t tolerate eggs in general, feel free to leave it out of the recipe and add a little more chicken. Roasted vegetables are so versatile! No longer are they a warm side to a winter’s dinner. Hot or cold, you can add them to your salad for a deliciously different flavour. Now - before you turn your nose up at Brussels sprouts, give the roasted variety a try. They’ll be crisp and salty after being in the oven and, paired with the sweetness of the roasted butternut squash, you can’t go wrong. Fresh ingredients like snow peas and carrots add that extra little bit of texture to the bowl, and low histamine salad dressing can be a safe and tasty replacement for soy sauce which can often be added to Buddha bowls. Not only is soy one the restricted histamine intolerance food list, it is also commonly gluten-containing, which for those of you with sensitive digestive system or food intolerances, it’s most definitely something you want to stay away from. Finally, add a dash of green in the form of freshly chopped cilantro leaves and you’re all set. Here’s your low histamine chicken salad bowl that could stand up to any traditional Buddha bowl in flavour and health; all without any of those ingredients that could send your histamine levels soaring. Eating good, healthy food is entirely possible when you need to cut back on high histamine foods… this salad bowl is just one of the ways we can prove it!If you're still unsure of exactly what you should be eating and how your diet can help to reduce your symptoms, check out my low histamine food list, and my free guide on how to identify your food sensitivities!   Get the Food Guide   Low-Histamine Chicken Salad Buddha Bowl Recipe Serves: 1Calories: 517Carbohydrate: 49gProtein: 20gFat: 24gIngredients: 1 small chicken breast, diced 1 hard boiled egg, halved ½ cup roasted Brussels sprouts, halved ½ roasted butternut squash, cubed ½ cup fresh snow peas, chopped ½ cup carrots, grated 1 tbsp olive oil or low histamine salad dressing (I suggest my Herby Low Histamine Salad Dressing) 2 tablespoons fresh cilantro, chopped Directions: Preheat the oven to 450 F. Cook the chicken in a saucepan on the stovetop over medium heat until the chicken is browned and the juices run clear. Set aside in the refrigerator to cool. Boil the egg in water for 10 minutes until completely hard. Set aside in the refrigerator to cool. Roast the Brussels sprouts and butternut squash in the oven, drizzled with a little olive oil and a pinch of salt for 30-45 minutes until browning and turning soft. Set aside in the refrigerator to cool. Once the chicken, egg and roast vegetables are cool, assemble your salad bowl. Arrange in sections in a bowl the chicken, Brussels sprouts, butternut squash, chopped snow peas, and grated carrots. Nestle the two egg halves into the ingredients in the bowl. Drizzle the olive oil or low histamine salad dressing across the top of the bowl. Sprinkle the cilantro over the top. Serve immediately and enjoy! Want more low histamine recipes like this? Check out my Low Histamine Cookbook with 110 low histamine recipes!   Get the Cookbook!     References Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11. Stockinger, B., Meglio, P., Gialitakis, M. and Duarte, J. (2014). The Aryl Hydrocarbon Receptor: Multitasking in the Immune System. Annual Review of Immunology, 32(1), pp.403-432. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96. Perreard M, Iconomidis N, Bernard C, Chayvialle J, Gerolami A. Effect of a low-fat diet on the fasting volume and postprandial emptying of the gallbladder. Gastroenterol Clin Biol. 1993;17(6-7):435-40.  

Are you troubled by a child who seems to get stomach aches after eating different types of food?Do you despair at what to feed your toddler whose skin rashes won't seem to resolve, despite trying everything from steroid creams to removal of common allergens?Although you may have an idea that there's a dietary connection to your child's symptoms - you may feel baffled about how this can be, and which foods you should avoid.Well, today I'm going to offer up some interesting info that might be just what you've been looking for. Is Food Making My Child Sick: Allergies or Intolerance? Feeding toddlers can be a challenging task. Between dealing with their varying appetite, short attention span and picky eating habits, a parent has their work cut out for them.This task can become even more challenging when food appears to induce unpleasant symptoms for the child, such as, recurrent stomach aches with or without accompanying diarrhoea, itching body, hives or just constant congestion.In addition to making mealtimes and meal prep a dreaded experience for the caregiver, these symptoms could affect the child’s dietary intake to the extent of affecting their growth and development, affecting their long term eating habits and preferences, as well as affecting the whole family’s ability to socialise(1).At this point - the dreaded question hits: what the heck is going on inside my child!?The symptoms above may very easily be attributed to food allergies - and, often are. But, they may not actually arise from food allergies in the true sense of the term. Several studies have demonstrated these reactions can also be non- immunologic, when allergy tests were performed(2)(3).While food allergies will typically present soon after the culprit food has been eaten, symptoms caused by non-allergic reactions may appear hours (even days) after the food is eaten, either by the child or, by the mother, in the case of breastfed infants.This delayed reaction time can enhance confusion, as exposure to the culprit food item may not always appear to elicit symptoms. Symptoms may appear to be precipitated by some unrelated food, exercise or even seasonal changes. Or, the child may even appear to react to any food at all which can be frustrating and leave the caregiver feeling quite hopeless.Often, in such complex cases, medications such as antihistamines will be tried, with unpredictable outcomes. Pre-existing conditions such as eczema or behavioural problems may even appear to get worse with certain foods. Histamine Intolerance in Children and Babies While stomach aches may be an indication of many different conditions of childhood and, perhaps the easiest symptom for children to express, it also happens to be one of the first symptoms of histamine intolerance(4).When it becomes a recurrent complaint, accompanied by other symptoms such as itchy body or tongue after eating certain foods, frequent episodes of congestion and hives, skin conditions such as eczema or psoriasis, or restlessness and colic in the younger child, a parent may consider histamine intolerance as a potential issue for their child.Histamine intolerance occurs in susceptible individuals when the levels of histamine degradation cannot keep up with the levels of histamine accumulation. Basically, too much histamine is being consumed or produced - and, not enough histamine is being broken down.The histamine molecule, whose role in the body is to alert the immune system to the presence of allergens, can also cause an exaggerated pseudo-allergic response.In this case, there may be no actual allergen triggering the response but, rather, an abundance of the molecule that the susceptible individual has failed to break down and eliminate from the body. Why is Histamine Hanging Around? Each day within the body, histamine is produced, released and taken in constantly. Whether it's through bacterial production or eating high histamine foods, raising the levels of internal histamine is a common daily process. In a normally functioning body, however, histamine is then broken down by the enzyme Diamine Oxidase (DAO) (5). This process prevents histamine from accumulating in the blood and normalizes internal histamine levels (5).If levels of internal histamine are higher than the levels of histamine being broken down, symptoms begin to appear. The symptoms most relevant to children include; gastrointestinal (stomach aches, bloating, diarrhoea), skin (flushing, itching, hives, eczema, psoriasis), nervous system (headaches, mind fog), cardiovascular (increased heartbeat) and, respiratory (sneezing, congestion, breathlessness with exercise) (5)(6).Additionally, histamine levels can increase steadily, causing progressively worsening symptoms.For example, a child who has previously only experienced congestion of the nose, may start to complain of stomach ache, followed by diarrhoea and, unless a solution is instituted, may continue to acquire newer and more distressing symptoms.There are many underlying reasons that can cause or contribute to becoming histamine intolerant. Reasons specific to DAO issues range from reduced DAO production due to genetic inheritance(7), inhibition of DAO through the consumption of certain chemicals, drugs or additives(8), nutritional deficiencies such as copper, zinc, Vitamin B6, and Vitamin C which support DAO functioning(6).Another enzyme Histamine N-methyltransferase(HNMT), is also involved in the breakdown of histamine and its dysfunction may also contribute to an accumulation of excess histamine, but it appears to play a minor role in histamine intolerance in comparison to diamine oxidase(9).In fact, the influence of DAO is so powerful that it can even be measured as one of the main diagnostic indicators of histamine intolerance(5)(10). Studies have shown levels of DAO below 10 U/ml to be associated with histamine intolerance in both adults and children(4), while symptomatic individuals with levels above these were unlikely to be histamine intolerant(11)(12).For more comprehensive details and additional reasons that could cause histamine intolerance, have a look at my post on what causes histamine intolerance. How much histamine is excess and when? As mentioned earlier, histamine is essential to us because it acts as a warning signal when potentially harmful foreign molecules enter the body. Histamine is therefore widely distributed throughout the body, which is why histamine excess symptoms can impact different body systems.Normal histamine levels range from 0,3 to 1,0 ng/ml. Above this level, symptoms begin to appear and can even progress to cardiac arrest above 100 ng/ml. Levels between 1 – 3 ng/ml may cause itching, hives, rapid heart rate and flushing. Additionally, these levels can increase the secretion of stomach fluids and the contraction of stomach muscles, which the child will experience as stomach cramps and diarrhoea(8)(3).Excess histamine can come about because of increased release from mast cells following stimulation, such as, during a particularly bad hay fever season, for example. In children with compromised DAO functioning, the body will struggle to bring down the histamine levels accordingly, which creates a cumulative increase in the circulating levels of histamine. Eventually, a tipping point is reached where the body’s histamine tolerance is exceeded - much like a basin overflowing when the tap is left to run.The consumption of histamine containing foods and histamine releasing foods adds to the demand for DAO and will precipitate the symptoms of excess histamine. Histamine is present in many foods - and, it's completely natural and is contained in even extremely healthy foods. This is why, even if you're aiming to provide your child with a healthy, all-natural diet, symptoms may still continue to appear, despite your best efforts!If you're looking for a comprehensive list of low and high histamine foods that details exactly what you can and cannot eat, download the histamine intolerance food list which, for histamine intolerant individuals, will start relieving symptoms in as little as 1-2 weeks(5)(7)(10). Download the Food List Important: it's notable that this list would apply to both children and adults - and, for a breastfeeding mother, high histamine foods should also be reduced to avoid transferring excess histamine to your child through milk. Diagnostics & Therapies for Histamine Intolerance in Children and Babies Histamine intolerance is still an obscure subject in both medical and nutrition circles, therefore one may need to patiently search for a qualified professional who is aware of the condition, able to appropriately recognize it and, guide its management.One standard diagnostic scale requires 2 or more digestive symptoms (e.g. diarrhoea, stomach ache or bloating) experienced for more than 3 months, a DAO level below 10 U/ml, a positive response to a low histamine diet, and negative IgE(allergy) test results, to make a diagnosis(5). Since histamine intolerance is so diverse, these measurements are not exclusively necessary, but, most studies agree that clinical history and a positive response to a low histamine diet are some of the most reliable diagnostic qualifications(8)(3).I created an at-home version of a histamine intolerance test, in order to better understand responses to a low histamine diet and a reduction in histamine load. Read my post on this at-home test.It's notable that this test was created for adults and requires the use of a histamine-lowering supplement called D-Hist. However, there is a version of this supplement created for children called D-Hist Jr. that can be used as a substitute for learning more about your child's condition and improving symptoms. Histamine Intolerance Food Elimination and Reintroduction If you suspect that your child may have histamine intolerance, it is ideal that you seek the advice of a healthcare practitioner to guide you through your journey. Seeking help is essential because histamine intolerance may mimic other conditions, such as IgE food allergies, which can be life threatening and would not respond to a low histamine diet.Contact with a professional also allows for underlying conditions to be identified and appropriately managed or eliminated, such as gut permeability, bacterial dysbiosis or chronic inflammatory bowel disease(3), which can precipitate histamine intolerance by allowing histamine and its metabolites to enter the bloodstream through a disrupted gut wall.The gold standard for management of HIT is the implementation of the low histamine diet, in which histamine containing, and histamine releasing foods (detailed in my histamine intolerance food list) are removed from the diet, with symptom reduction commonly occurring within 1-2 weeks, or up to 4 weeks in more severe cases (10)(13). The diet is necessary for both the child and the mother if the mother is breastfeeding.   Download the Free Diet   As explained above, HIT symptoms arise from histamine levels increasing cumulatively over time until a tipping point is reached. The low histamine diet allows the histamine breakdown mechanisms to recover and gradually reduce these levels to below tipping point.Once symptoms have resolved and the child is stabilised, it is possible to begin to reintroduce the foods one at a time, in graded amounts, allowing for observation of any that may again trigger symptoms. Reintroduction may take time - however, it's an important step as childhood is a period of intense growth and development and allowing a wider variety of nutritional sources allows for enhanced overall nutrition and gut bacterial diversity for healthy growth and reduction of future illness risk.Studies assessing children on unsupervised elimination diets for different conditions, including HIT, found children with failure to thrive, stunted growth and nutritional deficiencies(2). These issues become more probable when on an elimination diet, as it becomes harder to monitor nutrient intake and ensure all nutrition requirements are being met. Reintroduction of foods also allows for normalisation of eating and socialisation habits of both the child and the family(1). Steps for Moving Forward with a Histamine Intolerant Child Overall, the implementation of a low histamine diet in children, done under the guidance of a nutrition trained professional, is ideal as it allows for initial assessment of the child’s nutrition status and continuing guidance regarding the best foods to replace those being removed, as well as regular monitoring of the child’s nutrition status through the process to avoid malnutrition.A professional would also be well placed to recommend supplementation such as DAO cofactors, Vitamin B6, Vitamin C, Copper, Zinc, D-Hist Jr. for stabilising mast cells and histamine-safe probiotics for gut healing if needed(13)(11). Severe cases of HIT may also be recommended to use antihistamines to control symptoms while dietary influence takes effect.Histamine intolerance may be little recognised by many professionals - but, for those living with it, the disorder can seem a losing battle. For a parent watching their child suffer these symptoms, life can seem torturous - however, it's good to know that dietary management is one of the most effective strategies for a fast and natural way to improve symptoms.For all of the worried parents out there - this article has been written for you, to help you understand the condition, and support your efforts in overcoming the burden of watching your child suffer from histamine intolerance.References1. Peniamina R. The Impact of Food Allergies on Quality of Life. Pediatr Ann. 2013.2. Mehta H, Groetch M, Wang J, Jaffe R. Growth and Nutritional Concerns in Children with Food Allergy. Curr Opin Allergy Clin Immunol. 2013;13(3):275–9.3. Zopf Y, Baenkler H-W, Silbermann A, Hahn EG, Raithel M. The Differential Diagnosis of Food Intolerance. Dtsch Ärzteblatt Int ⏐Dtsch Arztebl Int. 2009;106(21):359–70.4. Rosell-Camps A, Zibetti S, Perez-Esteban G, Vila-Vidal M, Ferres-Ramis L, Garcia-Teresa-Garcia E. Histamine intolerance as a cause of chronic digestive complaints in pediatric patients. REV ESP ENFERM DIG REV ESP ENFERM DIG. 2013;105(4):201–7.5. Maintz L, Novak N. Histamine and histamine intolerance 1Ϫ3. Am J Clin Nutr. 2007;85:1185–965.6. Kovacova-Hanuskova E, Buday T, Gavliakova S, Plevkova J. Histamine, histamine intoxication and intolerance. Allergol Immunopathol (Madr). 2015;43(5):498–506.7. San Mauro Martin I, Brachero S, Garicano Vilar E. Histamine intolerance and dietary management: A complete review. Allergol Immunopathol (Madr). 2016;44(5):475–83.8. Skypala IJ, Williams M, Reeves L, Meyer R, Venter C. Sensitivity to food additives, vaso-active amines and salicylates: a review of the evidence. Clin Transl Allergy. 2015;5.9. Maintz L, Bieber T, Novak N. Histamine Intolerance in clinical practice. Dischem Arztebl. 2006;103(51–52):A3477-83.10. Joneja J. The Pivotal role of Histamine in the Symptoms of Food Intolerance. In: New Advances in Complementary Medicine American College for Advancement in Medicine. 2002.11. Manzotti G, Breda D, Di Gioacchino M, Burastero S. Serum diamine oxidase activity in patients with histamine intolerance. Int J Immunopathol Pharmacol. 2016;29(1):105–11.12. Wagner N, Dirk D, Peveling-Oberhag A, Reese I, Rady-Pizarro U, Mitzel H, et al. A Popular myth – low-histamine diet improves chronic spontaneous urticaria – fact or fiction? JEADV [Internet]. 2016.13. Wantke F, Gotz M, Jarisch R. Histamine-free diet: treatment of choice for histamine-induced food intolerance and supporting treatment for chronical headaches. Clin Exp Allergy. 1993;23(23):982–5.

It's time to turn your dinner table into a low histamine Mexican fiesta... in under 20 minutes! Tacos contain a million and one high histamine ingredients...and, I bet you never thought you could have them again.Well, think again - because you can enjoy traditional foods when you’re histamine intolerant!Now, I understand that eating low histamine isn't always easy... in fact, eating a low histamine diet can be SO restrictive. Even putting together a basic salad can seem like a chore! I mean, is it even a salad if it doesn’t contain tomatoes?!And, you’d think the same when it comes to ground beef tacos, wouldn't you? Juicy tomatoes tie in the flavours of the ground meat, and tomato paste or puree is what gives it that delicious level of sauciness. But you’re no longer supposed to eat tomatoes - so, what gives? Like with a salad, if you know what you're doing, you can totally skip the tomato, and still bring about loads of flavour in your dishes… and, if you don't know how - that's fine too, because I'm about to tell you As of today, you can start enjoying taco night once again without worrying about the havoc it’s going to wreak on your histamine levels and symptoms. Low Histamine Beef Tacos Recipe: Nutrition Info Beef is low in histamine when it is cooked from fresh or, frozen from fresh and left to thaw in the refrigerator. That makes beef a low histamine, high protein ingredient that's very versatile and can be used in many different dishes.Today, you’ll enjoy it stuffed into a corn tortilla, with some other amazing and nutritious toppings to give it that perfect Mexican kick! Plain beef can taste a bit… beefy. So, you’ll want to add some yummy spices to it to bring out more of the hearty flavour it has. Ground cumin and coriander are low histamine options, as long as they are organic and contain no other enhancers or chemical modifications. Along with minced garlic - which has antimicrobial properties - and a little salt and pepper, you’re set!Instead of wheat tortillas, corn tortillas can be a great alternative. Particularly if you're also avoiding gluten. Small, soft corn tortillas can be easily filled with your ground beef and other ingredients, and lightly toasted on the grill or in a pan with a little olive oil if you need that crunch. Leaving them soft is good, too!Lastly, you can chop up some other fresh ingredients to add those vibrant colours, which is where red onion, red cabbage, cucumber and cilantro come in. They’ll add that bold flavour and crunch to really give these tacos some deep personality.Got other favourite low histamine greens you want to include? Go ahead, toss them into your taco!When you sit down to eat, you’ll hardly believe that this typically greasy, heavy, histamine-filled food can actually be good for you- and that they can be ready in under 20 minutes!If you want to get the full low histamine foods list and free guide to improving your symptoms, click below!   Get the FREE Food List Low Histamine Beef Tacos Recipe Makes 4 servingsCalories: 448 (Carbohydrate: 25g; Protein: 36g; Fat: 20g) Ingredients: 1 pound 85% lean ground beef 1 teaspoon ground cumin 1 teaspoon ground coriander 2 cloves garlic, minced Salt to taste Freshly ground black pepper to taste For serving: 8 Soft corn tortillas Fresh cilantro Red onion, diced Red cabbage, diced Cucumber, diced Romaine lettuce Directions: In a saucepan over medium heat, brown the ground beef, breaking it apart with a wooden spoon as it cooks. While stirring, add the cumin, coriander, minced garlic, salt and pepper, and mix well to combine. Remove the beef from the heat and immediately serve it spooned onto the soft tortillas, with a serving each of fresh cilantro leaves, diced red onions, red cabbage, lettuce and cucumber. Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious histamine intolerance recipes! Get the Cookbook!

Who doesn't love a good low histamine dessert - especially when that means PUDDING! But along with the word dessert, usually comes a lot of questions regarding health and nutrition: should I be eating this? Am I even hungry? is it going to make me feel poorly? And, when you’re living with histamine intolerance, that last one is of particular importance. You know you shouldn’t eat sugary foods for your health, and refined flour isn't doing you any favours - so, you’re probably wondering how we can sneak pudding into a low histamine diet, and make it really healthy at the same time! Well - brace yourselves for this part, because I'm about to shock you........ the main ingredient is cauliflower! WAIT… don’t leave. I get it - it seems weird. But, I promise, you’ll be as mind-blown as I am about this vegetable, often used as a substitute for rice, being used in a pudding. Now, before we get to the taste test, let me explain why I've strategically chosen each ingredient to boost your health and help you on the road to a stronger body! Low Histamine Cauliflower Pudding Recipe: Nutrition Info Cauliflower is a really versatile vegetable. No longer is it simply considered by the general public as a fluffy, white, slightly smelly side dish that goes best smothered in cheese. Now, it’s used in many low-cal, healthy alternatives to everyday junk food like pizza, mac n cheese, and plain rice.Cauliflower has a great nutrient profile, is high in fibre and a good source of antioxidants, which can help to ease inflammation, such as that experienced during a histamine flare-up. Cauliflower is also a great substitute for grains and legumes in the diet, which are also on the avoid list for my low histamine diet - not necessarily because they're all high in histamine themselves, but for a variety of reasons such as contributing to inflammation, promoting histamine release within the body or simply being common gut irritants. Now, we know it is a pretty pungent vegetable, so how do I make sure it’s not going to overpower the sweetness you want from a pudding? Well, you add things like coconut milk, raw honey and low histamine spices, of course. Coconut milk offers a great way to thicken the dish into a rice-pudding consistency. It’s high in good quality fats called medium chain triglycerides, and adds a delicious flavour. It is high in calories, so use it sparingly in dishes such as these if you're watching your weight. Spices are tricky on a low histamine diet. And it’s unfortunate that cinnamon is on the avoid list when you have histamine intolerance. There are however, other spices you can use, and the most appropriate here seems to be a combination of cardamom and a touch of ground coriander, which bring about a great, complementary kick of flavour to combine with the coconut milk and cauliflower. The last two ingredients are often questioned on a low histamine diet: pure, raw honey and fully cooked eggs.In general, I find it’s the commercially prepared varieties of honey that irritate sensitive individuals, with all of their chemical and sub-par ingredients, while raw, organic honey is not only tolerated but even beneficial. Honey has so many antibacterial ingredients and a heavy nutrient profile. But, be warned - that's no excuse to begin chugging down the honey jar. Although it may be natural, honey is still extremely high in sugar - and, I cannot stress this enough: natural sugar is still sugar!If you're not a honey fan at all, you can also sub it out for maple syrup, which we know is low histamine from my Low Histamine Maple Oat Cookie Recipe!Now, to get to the eggs - it's important to note that most individuals on a low histamine diet are able to tolerate fully cooked eggs quite well! It’s raw egg - specifically, raw egg whites, that are a serious histamine liberator. Eggs contain beneficial ingredients such as choline, which helps to regulate gene expression and prevent cellular ageing!Want more interesting insights into what you should and shouldn't be eating on a low histamine diet? Click below to get my comprehensive low histamine diet, which eliminates harm-causing foods and incorporates healing foods beyond just considering histamine levels alone!   Get the FREE Food List Low Histamine Cauliflower Rice Pudding Recipe Makes 2 servingsCalories: 346 (Carbohydrate: 17.3g; Protein: 11.4g; Fat:26.2g) Ingredients 3 cups riced cauliflower (cooked) 1 cup coconut milk 1 tsp cardamom ½ tsp coriander 1 pinch salt 1 tablespoon raw honey 2 large eggs Method Combine 1½ cups of the cooked riced cauliflower with the coconut milk in a saucepan and turn to medium heat until just bubbling. Add the spices, raw honey and whisked egg, and bring to a simmer for about 4-5 minutes. Slowly add the remaining 1½ cups of cooked riced cauliflower, stirring it in until you get desired consistency. More riced cauliflower will give a thicker consistency, less will be a thinner variety. Turn the heat down to low, and, stirring constantly, allow the pudding to thicken full, which takes another 4-5 minutes. Turn off the heat, and allow to cook, covered, for another 3 minutes. This recipe is best served cool, refrigerated overnight and served with a dusting of spices. It can be enjoyed warm if you simply can’t wait! Want more low histamine dessert recipes? Check out my book "Heal with Sweets" for 60 nutritionist-approved dessert recipes. Get the Cookbook!

It’s a distinct smell. Not too sweet, but just enough. It brings back childhood memories of warm, soft, butter-laden treats… oh, to be able to eat a glorious slice of freshly baked banana bread once again.  Unfortunately, for most of us who have histamine issues, bananas – ripe or not – aren’t well tolerated. Luckily, you can still enjoy the same texture and sweetness of a ‘nana loaf, using low histamine ingredients. Let me show you how! Low Histamine Banana Bread Recipe: Nutrition Info Rice flour offers a great, gluten-free alternative to normal wheat-based flours. It also acts like traditional flours in that it doesn’t require much more liquid, like coconut flour would. It's notable that histamine intolerance and gut health issues are related, which is why some may choose to reduce or eliminate gluten consumption.Cream of tartar and baking soda are both on the ‘safe’ list for histamine intolerance sufferers, which simplifies the qualms of low-histamine baking. Ground ginger is a particularly good ingredient for those with histamine intolerance, as it provides a strong kick of flavour while actually having antihistamine properties!Coconut oil is a great source of healthy fats, especially for those wanting to increase dietary fat content. Additionally, coconut oil has antibacterial properties to, overall, contribute to healthier digestion and a balanced gut microbiome.Raw, organic honey is often well tolerated by those who react to higher histamine foods, and also caries a broad nutrient profile and antibacterial properties. However, if you find that honey is reactive, you can try another form of sweetness, like black strap molasses, or maple syrup. Sweet potato offers the same ‘gooey’ texture that the bananas would, as well as the mild sweet flavour of a dessert. Not to mention, sweet potatoes contribute to digestion by encouraging the pancreas to produce digestive enzymes.Eggs, when fully cooked, are typically well tolerated for those with histamine intolerance (it’s raw eggs – specifically, raw egg whites, that cause a problem)! However, for those with an egg allergy or who are intolerant to eggs for non-histamine issues, flax ‘eggs’ are popular in vegan and eliminations diets. A flax ‘egg’ is an egg-free substitute which can be just as great a binder in a recipe like this as a real egg, and it will add moisture and texture to the loaf. With the addition of alcohol free, pure vanilla extract and optional macadamia nuts (only for those who have tested and reintroduced macadamias), this loaf will not only be a satisfying treat, it won’t send your nose streaming, your eyes watering and a build up of any other undesirable symptoms you’d get if you had eaten a standard, traditionally made slice of banana loaf.For an at-home way to discover your food intolerances and how to reintroduce tolerable foods, check out this DIY at-home test and guide to food reintroduction. For leftovers, freeze the loaf in individual slices. Defrost a slice or two as you eat them, or pop them into the toaster for a slight variation and toasted flavour. Freezing anything that you don't want to eat fresh will keep histamine levels of your snack low, while reducing the pressures of meal prep!Want more info on what foods you should and shouldn’t be eating, as well as tips and tricks like this to reduce your symptoms? Get my free guide to histamine intolerance by clicking below! Reduce histamine symptoms! Low histamine faux banana bread recipe Makes 10 slicesCalories per serving: 236 Carbohydrate: 30g Protein: 3g Fat:11gIngredients 1 ½ cups rice flour ½ tsp cream of tartar ½ tsp baking soda 1 tsp ground ginger ¼ cup coconut oil, melted 1 cup mashed sweet potato ¼ cup raw honey 2 tsps alcohol free vanilla extract 2 eggs (or 2 tbsps flax seed meal mixed with 6 tbsp water and microwaved for 1 minute if you are vegan or intolerant to eggs) ½ cup chopped macadamia nuts (optional for those who have reintroduced macadamias) Directions Prepare the sweet potato by boiling two medium-sized sweet potatoes with the skin on. Once cooked, allow to cool and peel the skin off before mashing thoroughly. In a mixing bowl combine the rice flour, cream of tartar, baking soda, and ground ginger. In a food processing bowl, mix the sweet potato, oil, honey, vanilla extract and flax seed/water mixture. Process until smooth and then add the dry ingredients. Remove from the food processor and add the macadamia nuts. Pour the batter into a well greased baking pan and bake at 350 degrees for 60 minutes or until a wooden skewer in the centre comes out clean. Cool for 15 minutes in the pan and then turn out onto a wire rack to allow to cool completely.   Want more low histamine dessert recipes? Check out my book "Heal with Sweets" for 60 nutritionist-approved dessert recipes.   Get the Dessert Book!

Are you ready for an amazing low histamine smoothie bowl topped with low histamine granola? Oh boy have I got a treat for you... a low histamine smoothie bowl recipe that's even complete with granola! Did you ever think you’d be able to eat granola again? What, with the dried fruit, various nuts and gluten-containing sweetness that is granola nowadays? Probably not!Well, things have changed; and you can now add granola to the list of food in your low-histamine diet. This quick and easy recipe - that you can make in under 20 minutes - adds a light crunch of granola goodness to your morning meal, and, when paired with a thick smoothie bowl, it will not only satisfy your tastebuds, but pack a punch in the nutrition department. So, say goodbye to bland breakfasts! Here’s an oh-my-goodness low histamine breakfast treat that will having you asking for more… Low Histamine Smoothie Bowl and Granola Recipe: Nutrition Info It’s full of good fats and adds the perfect touch of flavour to your granola - you guessed it, it's coconut!Coconut also has some amazing health benefits because of the great nutrients and fibre stats it carries. One of the great things about the fibre found in coconut flesh is that it is insoluble, which means it can offer a tremendous amount of help in promoting regular bowel movements, something many of us with histamine intolerance don’t do too well with. Add the higher dose of manganese, copper, selenium, potassium, iron and phosphorus that coconut contains, and you're basically adding a superfood to your breakfast granola. Roasted pumpkin seeds (optional if you have reintroduced seeds by now) are another great ingredient - not only do they make a great snack, they are rich in fatty acids, antioxidants and fibre, that provide significant benefits to your health health (amongst others). Oh, and did I mention, they'll add even more texture and crunch to your granola. You can leave them whole or chop them up; whichever you like best! Buckwheat, despite its name, doesn’t contain wheat or gluten at all. The smaller groats are great for a subtle crunch in your granola, while providing a rich source of nutrition through its mineral and antioxidant profiles. Even more fibre can be obtained with the addition of organic, gluten-free rolled oats, and just a dash of sweetness with the maple syrup all adds up to a healthy, crunchy granola. Now, you already know about the health benefits of beets and berries if you’ve tried my low histamine beet and berry smoothie recipe… But thicken it up with a little less water and more iced ingredients and it becomes a smoothie bowl you can eat with a spoon. Doesn’t it feel more like a dessert than a breakfast food? That’s the point! Bland breakfasts that guarantee a hold on your histamine are no longer required. It’s time to enjoy your food - low histamine or not, taste should never be sacrificed!Want a comprehensive list of low histamine foods that you can enjoy, guilt-free? Click below to get my free guide to histamine intolerance below, which will show you everything from what to eat, to how to reduce symptoms naturally!   Get the FREE Food List Low-Histamine Granola and Smoothie Bowl Recipe Calories: 546 per serving (Carbohydrate: 57g; Protein: 14g; Fat: 26g)Ingredients (Granola): 2 tbsps coconut shavings 2 tbsps raw pumpkin seeds (optional if you've reintroduced seeds!) 2 tbsps toasted buckwheat kernels 2 tbsps gluten-free rolled oats 1 tsp maple syrup Pinch of salt 1 tsp coconut oil, melted Instructions (Granola): Preheat the oven to 300 F. In a bowl, mix all of the ingredients to cover well with the coconut oil. Spread out in a single layer on a lined baking sheet and bake for 10 minutes or until the mixture is turning a light brown color. Remove from the oven and allow to cool. Ingredients (Smoothie): 1 cup of frozen blueberries 1 beet, peeled and chopped 2 blocks of ice ½ cup of unsweetened coconut milk 1 tbsp flax seed meal ½ tsp alcohol-free vanilla extract Instructions (Smoothie): Mix all of the ingredients in a high speed blender until smooth. Additional toppings: 1 tsp shredded coconut Low histamine fruit Two fresh mint leaves Putting your smoothie bowl together!: Pour the smoothie mixture into a bowl and top with granola and the remaining ingredients for serving. Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious histamine intolerance recipes! Get 170 Recipes!

What part of the body do you eat with?If you said your mouth, you’re not wrong… technically. The truth is, we mostly ‘eat’ with our eyes first! Think about it, you know I’m right. When we look at beautiful food, our mind automatically says it's going to be delicious, and we want to eat it. Unfortunately, with histamine intolerance, you might have lost that ability to eat crazy and beautiful creations, for fear of being pushed into a downward spiral of discomfort, itching and feeling just yucky. But, here’s an opportunity to eat with your eyes… with no histamine in sight. ...presenting the low histamine, beautiful beet and berry smoothie recipe! Low Histamine Beet and Berry Smoothie Recipe: Nutrition Info Beets have amazing health properties. Not only are they super low in calories, they are packed full of great nutrients. Some of these nutrients include vitamins and minerals, but the more fascinating ones are called antioxidants. These antioxidants help to mop up harmful compounds, known as free radicals, that are produced in the body - and, when you are living with a higher than normal histamine load, their production may be increased. This reason makes it essential for histamine intolerance sufferers bump up antioxidant intake; but I’m sure you won’t complain too much about it when you add this deliciously healthy smoothie to your diet. By adding blueberries - which you can use fresh or frozen in this recipe, for an even richer smoothie consistency - you’re packing an even bigger nutrient punch. More antioxidants from those lovely dark skins, they too contain a good dose of vitamin C (histamine lowering, just by the way!), and a variety of other essential nutrients. Use a milk of your choice, depending on your personalized dietary considerations - for example, those wanting to increase their fat intake or make a more filling smoothie may opt for coconut milk, while those wanting something lower calorie or lighter might use oat milk, for example. Any milk will do and provides a delicious, personalized base for your smoothie to fit your goals and lifestyle. Optionally, you can add a tablespoon or two of a low histamine, natural protein powder to balance out the macronutrients in the smoothie and make it more of a meal. Lastly, the little bit of raw, organic honey - in those who tolerate it - can add just a touch of sweetness, bringing together a delectable yet healthy smoothie that’s low in histamine. Can’t tolerate honey? Try alternatives such as maple syrup or agave syrup, which has been shown to have a low histamine effect; just watch the sugar content here, as it’s high in fructose!Want to know more about the best foods for histamine intolerance and get insider tips for improving histamine symptoms! Click below for a comprehensive histamine intolerance foods list and guide to improving histamine intolerance! Get the FREE Food List   Low Histamine Beet and Berry Smoothie Recipe Makes 1 servingCalories: 266 (Carbohydrate: 52g; Protein: 8g; Fat: 5g)Note: calories have been calculated without the protein powderIngredients: ½ cup milk of your choice (pure almond milk in those that tolerate almonds, UHT milk, oat milk, coconut milk, etc. My fav is coconut for healthy fats + flavor) ½ cup of filtered water 1 cup frozen blueberries 8 oz peeled and diced fresh beets 1 tsp raw, pure honey (OR sweetener of your choice such as maple syrup) 2 tbsps natural, brown rice protein powder (Optional) 2-4 blocks of ice   Instructions:Place all of the ingredients into a high speed blender and mix on high until you reach the desired smoothie consistency. Note: if you do not have a high speed blender, omit the blocks of ice and steam the beet chunks for a few minutes to soften for easier blending. Serve immediately! Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious histamine intolerance recipes! Get the Cookbook! Put your health in nature's hands. Anita Tee, Nutritional Scientist

Have you ever wondered if there's a link between exercise and histamine intolerance? Can exercise reduce histamine levels? Or, are your symptoms getting worse through exercise induced histamine release? What's the case and where do you draw the line between pushing through body-healing exercise or calling it quits to prevent irritating your histamine intolerance? As early as 1935, researchers showed that exercise and histamine levels share a close connection. In an animal study, the rise in histamine levels during exercise showed to be dependent on the intensity and duration of the exercise being performed [1].Now, decades later, research confirms the same effect can be witnessed in humans…But, you likely don’t need the research to tell you that there's a connection. Because, you’re living it. Exercise induced histamine release Check any forum discussing exercise and histamine and you’re likely to see some very negative comments. So many people appear to be "allergic" to exercise, just like you!Each time you try to exercise, your heart rate goes up, your limbs go numb, a rash develops across your body, you feel dizzy or develop a migraine-like headache either during or following exercise.It’s these reactions that are likely to leave you thinking that exercise is just not a good idea for you. Much like avoiding animal hair if you’re allergic to it, you might as well accept the fact that you’re never going to be fit if you live with histamine intolerance.Or do you? Why exercise doesn't have to worsen histamine symptoms  Of course, it’s not good for your health to push through exercise that makes you feel sick or go into a feeling of anaphylaxis. But, exercise is an important part of your histamine management; and when it comes to exercise and histamine it’s the type of exercise you choose to do that has the greatest impact. Additionally, ensuring you're on a low histamine diet that also utilizes foods which act as mast cell stabilizers.If you haven't begun a low histamine diet or are unsure if your current diet is comprehensive, click below to download my free guide to histamine intolerance which also explains 4 secret strategies for reducing histamine intolerance symptoms. Download the Food List When utilizing the correct diet, choosing the right type of exercise will not only have an effect on your body’s histamine release but, your symptoms – particularly your energy levels and fatigue – can play a major role in whether it becomes beneficial, or remains detrimental.Before we consider the ‘right’ types of exercise, let’s look at the elements to consider when addressing exercise and histamine. What's the connection between exercise and histamine intolerance? You may be wondering what's causing your histamine reactions in the first place. Let's talk about a couple of the most common reasons... Reason 1: Excess histamine release Typically, histamine is released when your body experiences an invasion of a foreign protein.Take, for example, a bee sting. Histamine is released, which causes the area to swell and itch as the body stops the toxin from causing widespread harm.Research shows, however, that exercise induced histamine release is not a result of the typical allergic reaction. Instead, it’s because of exercise-specific triggers that histamine is released [2].Skeletal muscles are one of the areas within the body that contain a wide distribution of H1 and H2 histamine receptors (there are actually four types scattered throughout the body) [3].When mast cells, embedded within the skeletal muscle, release histamine, it binds to these receptors, eliciting a histamine response [4].Mast cells are typically activated due to an increase in inflammation within the muscles as a result of exercise. High intensity exercises – and, even moderate intensity exercise in susceptible people – causes tiny tears in muscle fibres, which trigger a mast cell response and, therefore, provoke exercise induced histamine release [5].This relationship between exercise and histamine is the reason you suffer the way you do when you take part in physical activity.In fact, this relationship is responsible for the symptoms of symptomatic reactions, such as low blood pressure, which is often sustained post-exercise due to the vasodilation it causes (relaxation of the blood vessels and reduced pressure of the blood flowing to essential organs).It’s also one of the most common reasons for dizziness and weakness following exercise, even in healthy young adults [6]; but, in those with histamine intolerance it’s even more severe, can last longer, and generally cause panic and anxiety when it comes to exercise What to do about it When the above is considered, it may appear that you really are allergic to working out and that as a means to regulate histamine overload, exercise may seem counterintuitive. But it really is an important part of your recovery and management of your condition.The key is finding an exercise routine that works for you, that allows you to build up your ability to take part in more physical activity and, that benefits your health and wellbeing overall.It’s not about hitting the streets and training to run a marathon and, you don’t have to jump into an intense step class to get the benefits of working out… you don’t even have to take up kickboxing or CrossFit, either.Something far more gentle, calming but still involving activity, can be just what you need to keep moving without it resulting in a surge in histamine. Reason 2: High histamine workout equipment It's often overlooked that some of the equipment we use during our workouts is littered with histamine-releasing or histamine-containing compounds. When you think about some of the cheap plastics, PVC and neon colorants that are used, you might start to get an idea of how these materials and dyes can irritate our symptoms by triggering our immune system. The number 1 culprit for these materials is yoga mats or exercise mats. Those $20 bright pink mats that are an absolute bargain may be absolutely damaging you in the long run. What to do about it It's important to know if the equipment you're working out with is impacting your symptoms. Dumbbells are usually on the safer side, as many of them are made from cast iron or stainless steel. It's best, however, to avoid coated dumbbells that use cheap dyed rubbers to cover the handles. If you're going to swap out one piece of equipment you suspect is irritating your symptoms, it should be the mat you work out on. Getting a high quality yoga mat made of natural materials to do anything from yoga to core exercises, stretching and pilates on can make a huge difference. The mat I personally use is this Yoco cork yoga mat. It's all-natural, hypoallergenic and antibacterial, which makes it great for those who are histamine intolerant. How to make working out work for you From what you've read above, it might be predictable that one of the recommendations I'll give for working out is to find exercises that aren't pushing you to your absolute limits and are more gentle on your healing body.  Yoga One of the exercises that comes up regularly is yoga, but, it also depends on the type of yoga you choose. We're all at different fitness levels - some may find they are able to dive right into an hour of vinyasa flow yoga without too much difficulty, while others may not be able to tolerate even one strength movement.Fortunately, with so many varieties available, you can tailor your yoga session to suit your needs, even choosing an alternative depending on how you feel from one day to the next.One of the other great benefits of yoga is the target on mental health. Stress – which can also be a reason the intensity of exercise sends you into a histamine-induced downward spiral – causes mast cells to become activated and may increase histamine release as a response to inflammation.Likewise, even the stress that comes about when you think about exercise can cause histamine to increase!Yoga can have a calming effect on the body and mind as it focuses on breathing and relaxation. Yoga apps are plentiful, and can set you up to do calming yoga sessions in the comfort of your own home. Once again, do not use a mat that is made from unnatural materials, PVC or anything that's neon - it's likely going to irritate your symptoms. Go for an all-natural, high quality, low histamine yoga mat that's going to leave you feeling refreshed and symptom-free. Walking Walking is another great way to exercise without suffering the histamine-related consequences. The Physical Activity Guidelines, as suggested by the Centres for Disease Control and Prevention, encourages adults to take part in at least 150 minutes of moderate intensity exercise every week, and walking can easily make up this time with 30 minutes on most days of the week. Strength Strength exercises are another important part of physical activity. While lifting weights can place a significant amount of strain on your muscles and cause higher degrees of muscle damage as a means to build them bigger and stronger, you don’t have to take part weightlifting that gets you a ticket to the Olympics for it to be beneficial. Lighter weights, lower reps and routines with a low-moderate intensity are still great for your body, particularly when you have issues with your histamine load.One of my favourite workout websites is called Fitness Blender. I've personally used them for nearly a decade, so I'm a huge fan of their hundreds of free workout videos of all types (including yoga, strength, and low impact cardio).  Don't be afraid of exercising Exercise may be intimidating, having likely experienced severe reactions to it in the past. But, when you try again, take it slow in the beginning and schedule in an appropriate number of days rest in between exercise days.Because histamine release is associated with Delayed Onset Muscle Soreness (DOMS), allowing the muscles to recover almost fully before the next workout can reduce the surge of inflammation and histamine release at the next training session [7].As your muscles begin to become accustomed to the exercises and physical exertion, your intensity can increase, and rest periods decrease.Whatever you decide, make it work for you. Take a serious look at your goals, and consider how you will achieve them while still managing the histamine-induced turmoil that has taken over your body for the time being.Don’t push too hard, or too fast! Managing exercise and histamine intolerance is a long-term goal, and finding the ‘perfect’ routine may take time… but when you do, it’ll certainly be worth it.There are other points to consider when taking part in exercise when you have a histamine intolerance. 4 ways to reduce a histamine response during exercise Food can have a huge impact on exercise and histamine [8]. And these four food-based considerations can have a positive effect on whether exercise brings about a surge of histamine. Change when you eat. Eating right before exercise can be a problem for some people. One reason could be because food may trigger increased release of histamine from the gut bacteria, which can then push histamine load. Rather eat an hour or two beforehand, and take the next point into account. Choose what you eat wisely. Food may not only cause histamine release from your body, but, may itself be a histamine liberator - although, mast cell stabilizers such as Natural D-Hist can help to reduce this histamine liberation. It’s important to take this into consideration, especially on training days. Most of all, be sure you're eating foods that are low in histamine and that reduce histamine load. Download the full food list below to start eating properly! Get the Food List Think about what you’re fuelling with. Energy bars, whey protein shakes and protein bars may be the reason you’re having difficulties with exercise and histamine. If you’re looking for a protein source, choose eggs, for example, over processed ‘health food’. Or, try my recipe for a Low Histamine Superfood Smoothie Come up with a formula. On training days, it may be easier to eat the same diet for that day, that you eat on every other training day. While it’s important to have a variety of nutrients and dietary diversity for health and wellbeing, if exercise and histamine are a problem, the days you do train can be quite formulaic as long as the other days are more nutrient rich. Sometimes, you may come across information that may be less helpful. For example, using antihistamines during exercise.But, let's dive into why that may not be such a great idea... Why antihistamines before exercise may not be the answer Research conducted by the University of Oregon in 2016 provided evidence to support the case against the use of antihistamines in exercise-induced histamine responses. The reason this isn't the best idea is because part of the recovery process of exercise is carried out by mast cells and subsequent histamine release [9].Along with the relaxation of blood vessels, an increase in blood flow contributed to the histamine response which, as a result of skeletal muscle exercise, lasted as long as two hours. The researchers concluded that, while histamine may have seriously negative connotations attached to it, the importance of its release during exercise recovery cannot be overlooked [9,10,11].If you are currently taking antihistamines to manage histamine release during exercise, speak to your doctor about alternatives before simply stopping any medication you have been prescribed.Exercise induced histamine release is often as a result of a combination of histamine increasing factors. As someone who has histamine intolerance or is struggling with histamine overload, a better way to reduce the release of histamine – or its effects - during and after exercise, is to manage your levels altogether, such as through diet and lifestyle changes.References: Appearance of histamine in the venous blood during muscular contraction. Anrep GV, Barsoum GS. J Physiol. 1935;85:409–20. The Intriguing Role of Histamine in Exercise Responses. Meredith J. Luttrell and John R. Halliwill. Exerc Sport Sci Rev. 2017 Jan; 45(1): 16–23. Effect of H1- and H2-histamine receptor blockade on postexercise insulin sensitivity. Pellinger TK, Dumke BR, Halliwill JR. Physiol Rep. 2013 Jul; 1(2):e00033. Postexercise hypotension and sustained postexercise vasodilatation: what happens after we exercise? Halliwill JR, Buck TM, Lacewell AN, Romero SA. Exp Physiol. 2013 Jan; 98(1):7-18. Elevation of histidine decarboxylase activity in skeletal muscles and stomach in mice by stress and exercise. Ayada K, Watanabe M, Endo Y. Am J Physiol Regul Integr Comp Physiol. 2000 Dec; 279(6):R2042-7. Sustained postexercise vasodilatation and histamine receptor activation following small muscle-mass exercise in humans. Barrett-O’Keefe Z, Kaplon RE, Halliwill JR. Exp Physiol. 2013;98:268–77. A single dose of histamine-receptor antagonists prior to downhill running alters markers of muscle damage and delayed onset muscle soreness. Ely MR, Romero SA, Sieck DC, Mangum JE, Luttrell MJ, Halliwill JR. J Appl Physiol. 2016. Food-Dependent Exercise-Induced Anaphylaxis: Possible Impact of Increased Basophil Histamine Releasability in Hyperosmolar Conditions. Barg W, Wolanczyk-Medrala A, Obojski A, Wytrychowski O, Panaszek B, Medrala W. J Investig Allergol Clin Immunol 2008; Vol. 18(4): 312-315. Histamine-receptor blockade reduces blood flow but not muscle glucose uptake during postexercise recovery in humans. Emhoff CA, Barrett-O’Keefe Z, Padgett RC, Hawn JA, Halliwill JR. Exp Physiol. 2011;96:664–73. Evidence of a broad histamine footprint on the human exercise transcriptome. Steven A. Romero, Austin D. Hocker, Joshua E. Mangum, Meredith J. Luttrell, Douglas W. Turnbull, Adam J. Struck, Matthew R. Ely, Dylan C. Sieck, Hans C. Dreyer, John R. Halliwill. The Journal of Physiology, 2016. Roles of histamine in exercise-induced fatigue: favouring endurance and protecting against exhaustion. Niijima-Yaoita F, Tsuchiya M, Ohtsu H, et al. Biol Pharm Bull. 2012;35:91–7.

Ready to try this Asian fusion recipe with a low histamine twist? Fried rice can be a wholesome, hearty meal that fills you up and keeps you feeling satisfied when you're craving some carbs. But, with all of that soy sauce, lemon juice and who knows what else, it’s a high histamine nightmare. Well, don't you worry - there is a way to make this delicious meal without all of those histamine containing and liberating ingredients, and I’ll show you how in a minute!First, let me tell you a little bit more about why I chose these ingredients... Low Histamine Fried Rice Recipe: Nutrition Info Coconut is a great, low histamine food. From the oil to the milk to the flesh, it’s a versatile food that not only adds a nutty flavour to your meals - but, it has an awesome nutrition profile. While coconut is high in saturated fat, it’s not the same type of saturated fat you’d get in animal products. In fact, 50% of the saturated fat in coconut is from the type called lauric acid, which has been shown to benefit HDL cholesterol, which we know as "good cholesterol". Coconut also contains vitamin B6 as well as the minerals iron, magnesium, zinc, copper, manganese and selenium (all of which are great for those of you who have reduced thyroid function). Some additional health benefits coconut may provide you, include: Improve cognitive function Boost heart health Improve body fat composition Reduce appetite and cravings Act as a natural antimicrobial Benefit hair skin and nail health Eggs are an ingredient that's often confusing to those with histamine intolerance. This is because raw egg whites are extremely high in histamine and cause reactions. Whereas, whole, cooked eggs, are typically well-tolerated by those with histamine intolerance. Many of you can tolerate whole cooked eggs - but, some people do have additional egg allergies or sensitivities. Just in case you fall within the latter, it’s important to note that, egg whites and yolks are very different, and you may be (and are likely) still only intolerant to the whites. Many people with intolerances to eggs find they can actually still eat the yolks without trouble! In the below recipe, you have the option of using both the whites and yolks - or, just the yolks!Egg yolks are where most of the nutrition comes from, anyway. The yolk contains the fat soluble vitamins A, D, E and K, as well as omega 3 fatty acids. There are also other important vitamins in the yolk, like folate and vitamin B12, and good levels of amino acids, such as tryptophan and tyrosine which are beneficial for overall health including heart and brain health. The whites on the other hand, are quite concentrated sources of protein, without being as nutrient-dense.The combination of carrots, Brussels Sprouts and kale add a whole host of other beneficial minerals and vitamins as well as powerful anti-inflammatory compounds and antioxidants. They also diversify the flavours of the meal, with sweet and tart tastes. In a meal like this, there is a need for some acidity to tie all of the flavours together. Unfortunately, citrus is out of the question, as is the typical substitute, citric acid; they’re well-known histamine liberating foods. But that’s were lemon balm comes in. Don't worry! Lemon balm actually contains no lemon and is part of the mint family! Not only does it provide a mint-like lemon flavor, lemon balm contains the histamine-reducing compound quercetin for antihistamine effects. With that, it’s time to get into the recipe. Healthy, satisfying, quick-and-easy, and oh so yummy. I hope you enjoy it as much as I do. And, if you want a more comprehensive list of foods that are histamine-safe and will actually help to ease your symptoms, click below for the free food list! Get the FREE Food List Low Histamine Coconut and Kale Fried Rice Recipe Makes 4 servings.Calories: 362 per serving (Carbohydrate: 35g; Protein: 10g; Fat: 18g) Ingredients: 2 tbsps coconut oil 2 whole eggs OR 4 egg yolks, beaten with a pinch of salt and 2 tbsps coconut milk 2 large garlic cloves, minced 3 large green onions, thinly sliced 1 cup of carrots, cut into matchsticks 1 cup of Brussels Sprouts, diced 1 medium bunch of kale, ribs removed and the leaves shredded ¼ tsp Himalayan salt 2 cups of cooked and cooled brown rice (or rice of your choice) ¾ cups of shredded coconut, unsweetened variety ¼ cup of lemon balm leaves, diced Fresh cilantro for serving Method: Over medium high heat in a large skillet, add 1 tablespoon of the coconut oil and when hot, add the egg mixture. Stir occasionally until the eggs are cooked. Remove from the pan and set aside in a serving bowl.. Add the second teaspoon of coconut oil to the pan and then add the garlic, green onions, carrots and Brussels Sprouts. Stir occasionally and cook until the vegetables appear tender. Add the kale and salt, and cook until the kale starts to wilt. Remove from the pan into the bowl with the eggs. Add the remaining coconut oil to the pan and add the coconut flakes, stirring frequently until they begin to turn golden brown. Add the rice and stir it in to heat. Add the egg and vegetable mixture to the pan as well as the lemon balm leaves. Stir to combine and heat through. Remove to the serving bowl and garnish with fresh cilantro. Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious histamine intolerance recipes! Get the Cookbook!   Put your health in nature's hands. Anita Tee, Nutritional Scientist

Have you ever heard about the connection between H. pylori and histamine intolerance?Bacterial issues and histamine intolerance tend to go hand-in-hand. Most histamine intolerant individuals are working to rebalance their gut bacteria using histamine safe probiotics.But, did you know that there's a particular bacterium called H. pylori, which is carried by nearly half of the population, that has shown to play a role in histamine intolerance.Not only is there a strong connection between H. pylori and histamine intolerance - but, many individuals experiencing common issues such as reflux and inflammation, or even more serious issues such as esophageal cancer have discovered H. pylori to be present and play a role in pathogenesis.Let's dive in and take a closer look. What is Helicobacter pylori? Let’s start with the basics: Helicobacter pylori (H. pylori), is a strain of bacteria that infect the stomach lining and has been recorded as a major contributor and cause of ulcers in the stomach, distress on the small intestine and other gastroduodenal diseases (1).This nasty bacteria can be passed along through saliva from an infected individual and, is also readily available for infection via utensils, food and water (2)(3).Although not as prevalent in developed countries, H.Pylori is still a factor in many peoples lives and has a tendency of being brushed off very quickly by medical professionals as something less severe, which can lead to numerous misdiagnoses, as well as an increase in symptoms, such as acid reflux and heartburn, nausea and sometimes ulcers (4).This lack of recognition is due to the fact that, although approximately half of the population possesses H. pylori, many live with it asymptomatically. Or, the symptoms that are being promoted as a result of H. pylori are considered normal, everyday symptoms such as reflux and heartburn.Well, as we now know, these symptoms are not normal and can be indicators that something is going wrong. Additionally, these symptoms can develop into more severe disorders - so, it's best to put a stop to them early on.Let's continue on to the specific relationship between H. pylori and histamine. Histamine Intolerance Histamine is a key chemical involved in the immune system and proper digestion and is derived from histidine; a fundamental amino acid associated with the growth and repair of tissues in the body (4).Histamine is usually referred to when allergies and inflammatory reactions come up, as it sends out an alarm to the body that an invader has come in (ie. bacteria, infection, etc.) and it needs to be dealt with (5).This mechanism is necessary for a healthy body and immune system, as it protects you from unwanted, foreign aggressors that could cause potential health problems.But - what if that signal goes off while an invader isn’t actually present? This is where histamine intolerance comes in (2).Histamine also influences the secretion of gastric juices (2). This is especially significant if you are struggling with H. pylori, as your stomach and bowel symptoms may become much worse due to the influx of histamine production and, therefore, HCL (stomach acid) production (5). H. pylori and Histamine Intolerance H. pylori and histamine can be an extremely dangerous combination, especially when histamine intolerance builds up.Contrary to what many believe, histamine intolerance does not mean a lack of histamine production in the body (2). It actually means that your body is producing so much histamine, that the signals are constantly going off for invaders, even when there is absolutely no threat to your immune system, which could mean greater risk for the development of food allergies and sensitivities (2)(6). Not to mention, more stress put on your body, which could mean even more symptoms, including adrenal fatigue and danger of developing other issues and chronic illnesses (4).Histamine intolerance can be caused by leaky gut, bacterial overgrowth (including SIBO), allergies (IgE), IG bleeding (ulcers) and diets high in histamine-rich foods (7). Other than diet, all of these culprits can easily be linked back to the potential connection between H. pylori and histamine.The biggest issues surrounding H. pylori is that re-infection rates are getting larger and larger, antibiotic resistance is becoming more rampant, mis- and non-diagnosis is commonplace and, there is a massive lack of research and studies regarding effective alternative therapies (8).So, when it comes to H. pylori and histamine intolerance, where do we go from here? H. pylori: Tests and Diagnoses Healthcare professionals and the health and wellness industry as a whole currently have a tendency to approach both H. pylori and histamine intolerance with skepticism and a lack of recognition or underestimation of importance.But, with the available evidence, it's important to be more open-minded when it comes to strains of bacteria, especially ones as common and potentially harmful as H. pylori.Simply because H. pylori and histamine intolerance don't commonly appear to be immediately life threatening, it doesn't mean that both H. pylori and histamine don't have the potential to develop into more harmful symptoms and chronic disorders.For this reason, the presence of H. pylori is important to check for and should not be taken lightly, especially as it can wreak severe havoc on the whole body, and not just the gut.Our body works as a whole - with no system functioning in complete isolation. So, if there is a bacteria that can weed its way into the lining of your stomach, you had best believe it will affect your entire being – which, many people observe as skin issues, inflammation, allergies, sensitivities and other symptoms of histamine intolerance.More often than not, if you haven’t developed an ulcer yet, your healthcare professional will not test you for H. pylori, therefore, making this bacteria that much easier to spread to others and much more difficult to heal (8).Knowledge is power, so knowing your options and requesting tests and/or examinations that will put your mind at ease and give you the information you need in order to make an informed decision regarding your health is key.The best place to start the healing process is to find out if there's a link between H. pylori and histamine intolerance in your personal case. If so, eliminating H. pylori from your system, which can be done once you are diagnosed, is the next step to eradicate this bacterium that may be perpetually worsening symptoms. A urea breath test, blood test and stool test are all potential testing options for diagnosis.Once diagnosed, removal of H. pylori comes next. Removal can be done in multiple ways, through proper supplementation and either via herbal or pharmaceutical antibiotics, depending on your personal case.Depending on how long you’ve been dealing with this bacteria and how severe the infection is, antibiotics may be the only way to truly rid yourself of H. pylori - however, in some severe cases, H. pylori has begun to become more resistant to antibiotics (3).I typically recommend trying natural options first - and, as a last resort, you can turn to pharmaceutical options which may have more side-effects and wipe out more of the good bacteria - but, then you can move on to a more aggressive pre- and probiotic routine for re-establishing bacterial balance. H. pylori and Histamine Symptoms: Top 7 Natural Interventions When it comes to H. pylori and histamine intolerance, if you opt for natural interventions, it's notable that numerous alternative therapies have shown success in regaining control over H. pylori while also healing the gut and body (8) Probiotics have shown great success in possible prevention of H. Pylori and healing the stomach. Bifidobacterium is one strain that has been recommended (4,8). However, it's essential to ensure you're using probiotics that are histamine-safe. Many probiotics will naturally produce histamine and actually make histamine intolerance symptoms worse. Ensure you check this list I've compiled of high histamine bacteria, and ensure none of these common strains are contained in your probiotic. Berberine has not only shown direct activity against H. pylori itself - but, may even possess the potential to improve histidine metabolism. As histidine is a precursor for histamine, this offers potential benefits for individuals with histamine intolerance, giving it a double-effect against both the underlying pathogen and histamine issues themselves (9). Zinc carnosine has shown to reduce inflammation associated with H. pylori, as well as potential symptoms and complications associated with H. pylori such as gastritis (10, 11). Additionally, the use of zinc Carnosine in combination with antibiotics has shown to significantly improve the H. pylori eradication rate, without increasing toxicity (12). These results demonstrate that adding zinc into your H. pylori elimination routine can have the overall effect of improving symptoms, reducing inflammation and getting rid of H. pylori faster and more effectively. Mastic gum is an especially interesting, as it has been studied to possess bacterialcidal activity against numerous H. pylori strains, including drug-resistant H. pylori (13) . Additionally, mastic gum has demonstrated anti-inflammatory, anti-fungal, antioxidant and even anti-cancer activity, making it an all-around beneficial treatment which is well-tolerated by individuals (14). Bismuth-based therapy has shown in studies to be a natural remedy which is as effective as current first-line therapies for H. pylori in clinical practice, with a good safety profile compared to current pharmaceutical drugs (15,16,17). These studies even demonstrated bismuth to work against antibiotic-resistant H. pylori (18). Pyloricil is my top recommendation for a natural supplement for eliminating H. pylori. Pyloricil is one of the few supplements available that contains a combination of all top evidence-based natural treatments for H. pylori listed above (9-18). As H. pylori is present in approximately half of the population and is a common underlying cause or contributor for histamine intolerance, I currently use it with the majority of my clinical clients and recommend it to those trying to re-establish bacterial balance and eliminate underlying pathogens. Additionally, H. pylori testing can have a high false negative rate, therefore I even use it with many clients who appear to have symptoms of H. pylori, even if they have not been tested or have tested negative. The ingredients also act against numerous other underlying pathogens while supporting beneficial bacteria, making pyloricil a great comprehensive supplement to use as a first-line intervention for bacterial issues associated with histamine intolerance. Whole foods diet should absolutely be a main focus for anyone, especially when you’re dealing with H. Pylori and histamine intolerance. In particular, broccoli has been shown to have antiviral, antibacterial and anticancer properties, which makes this an excellent vegetable to add into your whole foods diet (8). For a comprehensive low histamine diet which emphasizes gut-healing and anti-inflammatory foods, click below to download the low histamine food list! Download the Food List H. pylori and histamine intolerance can be a very rough combination and tend to work a little too well together, meaning they can cyclically perpetuate one-another and worsen your symptoms and disorder very quickly.Putting emphasis on a clean diet filled with low-histamine foods (fresh meats, fresh fruits and vegetables, gluten-free grains, eggs, etc.) will help to ensure you don’t exacerbate your histamine intolerance symptoms (4).Unfortunately, when it comes to pesky bacteria, like H.pylori, the risk can be quite high and it's almost impossible to avoid the potential for contamination. Knowing what symptoms to look out for, how the bacteria will effect your body and how you can heal it is much more important than trying to live your life in quarantine.If you suspect you have H. pylori and histamine intolerance, knowing your options and the dietary and supplementation modifications, such as beginning a low histamine diet and using antimicrobial supplements such as Pyloricil, can make a major impact in your healing process.References1. Ma ZF, Majid NA, Yamaoka Y, Lee YY. Food allergy and Helicobacter pylori infection: A systematic review. Front Microbiol. 2016;7(MAR):1–5.2. Alexander BJ, Ames BN, Baker SM, Bennet P. Textbook of Functional Medicine. Jones DS, Quinn S, editors. Washington: The Institute for Functional Medicine; 2010. 3-66 p.3. Malfertheiner P, Megraud F, O’Morain CA, Gisbert JP, Kuipers EJ, Axon AT, et al. Management of helicobacter pylori infection-the Maastricht V/Florence consensus report. Gut. 2016;66(1):6–30.4. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.5. Haas EM, Levin B. Staying Healthy with Nutrition. Berkeley, CA: Celestial Arts; 2006. 925 p.6. Hurduc V, Bordei L, Buzoianu E, Plesca DA. P242 Helicobacter pylori infection and speci fi c immunoglobulin e antibodies to food allergens in symptomatic children admitted in a digestive endoscopy unit. BMJ [Internet]. 2017;102(November 2016). Available from: https://adc.bmj.com/content/102/Suppl_2/A128.27. Myers AM. The Autoimmune Solution: Prevent and Reverse the Full Spectrum of Inflammatory Symptoms and Diseases. Harper Collins; 2017. 400 p.8. Ayala G, Escobedo-Hinojosa WI, de La Cruz-Herrera CF, Romero I. Exploring alternative treatments for Helicobacter pylori infection. World J Gastroenterol. 2014;20(6):1450–69.9. Sun, H., Wang, H., Zhang, A., Yan, G., Zhang, Y., An, N. and Wang, X. (2015). Berberine Ameliorates Nonbacterial Prostatitis via Multi-Target Metabolic Network Regulation. OMICS: A Journal of Integrative Biology, 19(3), pp.186-195.10. Ishihara, R., Iishi, H., Sakai, N., Yano, H., Uedo, N., Narahara, H., Iseki, K., Mikuni, T., Ishiguro, S. and Tatsuta, M. (2002). Polaprezinc Attenuates Helicobacter pylori-Associated Gastritis in Mongolian Gerbils. Helicobacter, 7(6), pp.384-389. https://www.ncbi.nlm.nih.gov/pubmed/1248512611. Suzuki, H., Mori, M., Seto, K., Miyazawa, M., Kai, A., Suematsu, M., Yoneta, T., Miura, S. and Ishii, H. (2001). Polaprezinc attenuates the Helicobacter pylori-induced gastric mucosal leucocyte activation in Mongolian gerbils-a study using intravital videomicroscopy. Alimentary Pharmacology and Therapeutics, 15(5), pp.715-725. https://www.ncbi.nlm.nih.gov/pubmed/1246497212. Tan, B., Luo, H., Xu, H., Lv, N., Shi, R., Luo, H., Li, J., Ren, J., Zou, Y., Li, Y., Ji, F., Fang, J. and Qian, J. (2017). Polaprezinc combined with clarithromycin-based triple therapy for Helicobacter pylori-associated gastritis: A prospective, multicenter, randomized clinical trial. PLOS ONE, 12(4), p.e0175625.13. Miyamoto, T., Okimoto, T. and Kuwano, M. (2014). Chemical Composition of the Essential Oil of Mastic Gum and their Antibacterial Activity Against Drug-Resistant Helicobacter pylori. Natural Products and Bioprospecting, 4(4), pp.227-231.14. S. Paraschos, S. Mitakou and A.-L. Skaltsounis (2012). Chios Gum Mastic: A Review of its Biological Activities. Current Medicinal Chemistry, 19(14), pp.2292-2302. https://www.ncbi.nlm.nih.gov/pubmed/2241411015. Fiorini, G., Zullo, A., Saracino, I., Gatta, L., Pavoni, M. and Vaira, D. (2018). Pylera and sequential therapy for first-line Helicobacter pylori eradication. European Journal of Gastroenterology & Hepatology, p.1.16. Tursi, A., Franceschi, M., Allegretta, L., Savarino, E., De Bastiani, R., Elisei, W., Baldassarre, G., Ferronato, A., Scida, S., Miraglia, C., Penna, A., Licci, C., Rizzo, G., Pranzo, G., Cassieri, C., Brandimarte, G., Picchio, M. and Di Mario, F. (2018). Effectiveness and Safety of Pylera® in Patients Infected by Helicobacter Pylori: A Multicenter, Retrospective, Real Life Study. Digestive Diseases, 36(4), pp.264-268.17. Gómez Rodríguez, B., Castro Laria, L., Argüelles Arias, F., Castro Márquez, C., Caunedo Álvarez, Á. and Romero Gómez, M. (2017). A real life study of Helicobacter pylori eradication with bismuth quadruple therapy in naïve and previously treated patients. Revista Española de Enfermedades Digestivas, 109.18. Tsay, F., Wu, D., Yu, H., Kao, S., Lin, K., Cheng, J., Wang, H., Chen, W., Sun, W., Tsai, K. and Hsu, P. (2017). A Randomized Controlled Trial Shows that both 14-Day Hybrid and Bismuth Quadruple Therapies Cure Most Patients with Helicobacter pylori Infection in Populations with Moderate Antibiotic Resistance. Antimicrobial Agents and Chemotherapy, 61(11).

What if antihistamine foods could change your body and improve your symptoms for good?What if an antihistamine diet could improve your digestion, your skin, change your sleeping patterns, eliminate pain, possibly even aid in weight-loss (and actually keep it off!) and, improve overall health?If your current all-natural diet doesn't seem to be controlling your symptoms, let's talk about how histamine can be the missing link between you and living your best life. Start your new diet! What's the deal with histamine? Histamine is a word that’s been getting an awful lot of hype lately, which can lead you to believe that histamine, and an antihistamine diet are ‘trendy’.Many diets that have become popularized in recent years, such as the Paleo, ketogenic and vegan diets, which are extremely high in histamine-rich and histamine-releasing foods (fermented foods, dairy, soy, etc.) (1). Even common gut healing diets incorporate these high histamine foods, which are great for your body - if you can tolerate histamine. Often, those who are unknowingly histamine intolerant will follow these healing diets, yet won't see any symptom improvement - or, even end up pounding back kombucha and bone broth in search of relief, only to experience their symptoms becoming worse! Additionally, for those with inflammatory or autoimmune conditions, histamine-rich diets may cause an influx of health problems surrounding inflammation. These consequences may lead many to believe that all-natural or gut-health diets are actually unhealthy - when, in fact, there may simply be an overwhelming amount of histamine entering the body (1,2). What exactly is histamine? To briefly review, histamine is a chemical that’s produced by your body to signal an alarm that invaders (ie. bacteria, infection, allergen, etc.) are present. This signal causes the body to put up its defences (hello, immune system!) in order to keep the invaders from - well, invading (3)!This process is all well and good if your immune system is working properly, and your body is healthy.However, this system can easily be thrown out of whack due to histamine intolerance - which causes internal histamine levels to be too high – meaning, these defences are up all the time, even when invaders are not present (4).Many causes of histamine intolerance have been established in research. These underlying causes may include digestive issues such as leaky gut or IBS, bacterial issues such as small intestinal bacterial overgrowth (SIBO) or, issues with histamine release and degradation (2,5,7). Regardless of the cause, histamine intolerance can be a massive disruption to your health (5-7).Symptoms, such as anxiety, digestive disturbances, hormonal imbalances, acne and other skin irritations (psoriasis, hives and eczema), brain fog, PMS, migraines, fatigue, and more are all commonly reported from those with histamine intolerance (2,5).Keep in mind, histamine intolerance is not the same as a food allergy, which is why allergy testing may show that everything is A-okay, when clearly it's not (7)!The lack of efficacy of these popular diets for histamine intolerant individuals is exactly why histamine is getting increasing attention. Because, in reality, there is an overwhelming amount of scientific evidence to back these gut-healing diets - they may simply need to be modified, for some individuals, to be a little lighter on the histamine.So, how can we do this? Reduce histamine levels with antihistamine foods Eating a low histamine diet is the first step to reducing inflammation in the body. I've detailed exactly what foods to eat and avoid in my histamine intolerance foods list. If you haven't gotten a kick-start on this, click below to download my free histamine intolerance food list eBook!   Download the Food List   In addition to following a low histamine diet, you can go a step further and, not only reduce incoming histamine - but, actually consume antihistamine foods that will combat high histamine levels in the body.Let me show you exactly how. The antihistamine diet An antihistamine diet consists of antihistamine foods, as well as avoidance of histamine-rich foods, histamine-releasing foods and foods which block DAO enzymes (the enzymes responsible for the breakdown of histamine in the body) (2,8).Adopting an antihistamine diet can promote optimal health, reduce inflammation, help counteract SIBO and bacterial imbalances, all while supporting overall gut healing (5). Although adopting an antihistamine diet can feel a bit overwhelming at first, the antihistamine foods listed below can help to reduce inflammation and could be the secret to unlocking your optimal health and wellness, especially for those with other pre-existing conditions and symptoms (3). Antihistamine Diet: Foods to Avoid **for a more comprehensive list of foods to avoid, check out my low histamine dietIn addition to high histamine foods, some of the foods below may not be high in histamine themselves, but, promote the release of histamine, block diamine oxidase (DAO) - an enzyme responsible for degrading excess histamine - or, destabilize mast cells to cause excess histamine release within the body. These foods should all be avoided.  High Histamine Foods (click for comprehensive list) Vinegar Smoked meat products (bacon, salmon, salami and ham) Processed / packaged foods Mushrooms Legumes Fermented foods Eggplant Cheese (all) Canned foods Bone broth Alcohol Avocado Dried fruit Cinnamon Liquorice Histamine-Releasing Foods Citrus Papaya Strawberries Pineapple Nuts & seeds Peanuts Spinach Tomatoes Chocolate Fish (some) Shellfish Pork Egg whites Additives & preservatives Refined sugar DAO Blocking Foods Alcohol (especially red wine) Energy drinks Tea (black, green, mate) Yeast Citrus Red berries Shellfish Smoked meats / fish Vinegar Fermented foods Legumes / lentils Alcohol Dairy Soy Foods that Destabilize Mast Cells Honey (only tolerable in small amounts) Nightshades Packaged / processed foods *(1,2,5,7)Although some of these foods are typical “gut health-promoting” foods, due to high histamine levels, or histamine-releasing properties, they should definitely be avoided.An antihistamine diet is not about “healthy” vs “unhealthy” foods, like most healing diets are. Instead, it’s about pinpointing which foods promote healing and anti-inflammatory responses in the body, and which foods provoke an immune response (1,2).By far, one of the easiest ways to cut down on histamine is to buy fresh, whole foods. The longer your foods sit, age, ferment and cure, the more histamine is produced, hence why fresh is best (1,2). But, keep in mind, although eating fresh will reduce overall histamine levels, this strategy alone is not effective enough for those with histamine intolerance, who cannot tolerate levels in many fresh foods.The bottom line is that some people may still be getting a bad reaction from all-natural, healthy foods - and, until the underlying issue is sorted, these foods need to be eliminated.Lastly, remember that it's not all about food. Many medications on the market have been found to block DAO enzymes. Common examples include Aspirin, Ciproflaxin, Diazepam (Valium), Metoclopramide (Reglan), Naproxen (Aleve), Prilocaine and Verapamil (7). These should also be avoided when possible.Now, let's get to the good stuff - antihistamine foods you can indulge in on the antihistamine diet. Antihistamine Diet: Foods to Include Below is a list of antihistamine foods. Additionally, adding in supplements to support the removal of histamine from your body can also be extremely beneficial in reducing histamine-associated symptoms (5). Check out this list of the 7 best supplements for histamine intolerance.  Antihistamine Foods Onion Garlic Watercress Fresh ginger Fresh turmeric Fresh peppermint Pomegranate Apple Mangosteen Most vegetables (except for aforementioned) Neutral Foods (Safe if Tolerable) Coconut milk Rice milk Apple cider vinegar Fresh, sustainably-sourced fish Fresh, pasture-raised meat Non-citrus fresh fruits Egg yolk (pastured) Fresh vegetables (unless specified to avoid) Herbal tea White rice Antihistamine Supplements Low histamine probiotics Vitamin C Quercetin Bromelain Stinging nettles N-acetyl cysteine Natural D-Hist *(1,2,5,7)Because eating fresh is so important, focusing on buying fresh ingredients, making your own food and limiting leftovers is key in reducing histamine consumption (1,2).Although dairy, nuts and seeds, and alcohol are all culprits for histamine, these items can sometimes be added back in. Dairy, nuts and seeds should be eliminated for at least two weeks, and slowly added back in, separately, in order to see if there is any kind of reaction (4).Alcohol, on the other hand, should only be added in when necessary, and should be clear and low carbohydrate/sugar (vodka, white rum and gin) (9). Low histamine and antihistamine diets: listening to your body As of 2018, experts suggest that at least 1% of the population suffers from histamine intolerance, 80% of which are middle-aged women (10). Additionally, those with digestive symptoms are especially susceptible.This staggering figure suggests that a diet shift from histamine-rich foods to antihistamine foods, especially for women, could prove to be a severely underrated health promoting lifestyle change. As always, it is recommended to discuss any and all dietary and lifestyle changes with your healthcare practitioner.Listening to your body, keeping a food and symptom diary and taking notice of any changes after eating is an excellent way to monitor any foods, medications, supplements and lifestyle products that may or may not be irritating you.Lastly, focusing on moderate exercise, staying hydrated, getting adequate sleep and managing your stress are also extremely helpful for any person, especially when making dietary and lifestyle changes.For a more comprehensive program that incorporates all dietary, lifestyle, supplement and testing options, as well as a full overview of histamine intolerance, watch my webinar that details How I Solved My Histamine Intolerance.References1. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.2. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.3. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.4. Haas EM, Levin B. Staying Healthy with Nutrition. Berkeley, CA: Celestial Arts; 2006. 925 p.5. Myers A. Everything You Need To Know About Histamine Intolerance. 2013 [cited 2018 Oct 24]. 6. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.7. Burkhart A. Histamine Intolerance: Could it be causing your symptoms?. Integrative Medicine - Digestive Health. 2014 [cited 2018 Oct 24].8. Myers AM. The Autoimmune Solution: Prevent and Reverse the Full Spectrum of Inflammatory Symptoms and Diseases. Harper Collins; 2017. 400 p.9. Kohn JB. Is There a Diet for Histamine Intolerance? J Acad Nutr Diet. Academy of Nutrition and Dietetics; 2014;114(11):1860. 10. Boldt E. Does Histamine Intolerance Cause Allergies , Headaches & Bloating ? What is Histamine Intolerance ? [cited 2018 Oct 24].

I get plenty of questions about histamine intolerance from diet to supplements to what the heck can be done to fix it? Here, I've compiled a list of frequently asked questions to help you along your journey. Let's dive in! Q: Why is histamine intolerance difficult to diagnose? A: Histamine is present in every body system and is part of our naturally functioning immune system. This means that when there is an intolerance, it can impact any and all systems in the body, which is what makes it so difficult to recognise and diagnose. Q: Can a person be histamine intolerant even if their blood histamine levels are normal during a flare? A: Yes. This could very simply mean that they are unable to break down and/or handle normal levels. Q: Is there a test you can do at home for testing histamine? A: Yes! This test is cost effective and we recommend being monitored by your health care practitioner. Find out more here: At home histamine intolerance test Q: Is SIBO (small intestinal bacterial overgrowth) a precursor for histamine intolerance? And, does Candida and gut dysbiosis go hand in hand with histamine symptoms? Recommendations? A: Bacterial imbalances can absolutely throw off the gentle balance of histamine in the body, creating increasingly high levels of histamine. To regulate bacteria and restore balance, it's important to use a low histamine probiotic. Additionally, adding Saccharomyces boulardii capsules into the mix on top of your probiotic is helpful for histamine issues and is highly effective at fighting off candida and other yeasts, while also regulating bowel movements, especially in those who experience diarrhea.Find out more here: Causes of histamine intoleranceSaccharomyces boulardii capsulesLow histamine probiotic Q: After following the anti-histamine diet for a week I’m feeling bloated, is this normal? A: This can be completely normal. To begin with, you may want to avoid foods which are causing digestive distress or consume them in small amounts. It is normal to experience digestive discomfort when incorporating supplements and dietary changes for a few weeks. It's always best to talk to your healthcare professional before incorporating lifestyle and dietary changes, however, if the discomfort is too much or if it persists beyond 2-3 weeks, it's best to book a consultation for a personalised assistance, since the reasons behind digestive distress can vary drastically depending on the person: Book a consultation Q: I’m not sure if I’m histamine intolerant. How long do you recommend trying the low histamine diet out for to see results? A: I recommend two weeks on the low histamine diet. If you find it assists with symptoms or, if you feel you're sensitive to many of the restricted foods on this list, histamine is likely a culprit. After these couple of weeks, you'll get a pretty clear indication as to whether you have a histamine sensitivity if your symptoms reduce. At this point, it's time to progress to the histamine intolerance course which explains all of the evidence-based interventions to repair histamine intolerance from the root cause.Get the course: How I Solved My Histamine Intolerance Course Histamine Intolerance Diet Q: I’m confused about histamine ‘safe’ foods, is there a list? A: It is best to start by looking over the histamine intolerance food list and follow the low histamine diet for 2 weeks and see if there's any improvement. Additionally, you can use any recipes in the Low Histamine Cookbook Bundle which contains 170 low histamine recipes that are all safe for the low histamine diet!Find out more here:Histamine intolerance food list Low Histamine Cookbook Bundle - 170 Recipes Download the Food List Q: Are garlic and onions high in histamine? A: Garlic and onions are okay as long as you are not salicylate intolerant and they do not aggravate digestion - for histamine issues garlic is actually recommended. Q: Is the low histamine diet okay for vegans; considering most legumes and nuts are meant to be removed? A: Soy, beans and legumes are okay, if tolerated. Many people have issues digesting these which is why they have been restricted. If you are certain they do not give you digestive distress, then you may proceed with them. However, it is best to keep nuts removed. Q: Any recommendations low histamine protein powders or bars? A: We do not currently sell a histamine-specific protein bar or powder, nor do we work with or have a list of approved brands that do. It is always best to keep in mind that whole food sources, which are low in histamine, such as fresh meat, fresh fish and cooked eggs, are your best chance at increasing protein in your diet. Q: Are camel’s milk or goats milk ‘safe’ alternatives to dairy? A: Goat’s milk is a good alternative if tolerated. The same would be recommended for camel’s milk. If tolerable by your system, both are welcome. Q: What if I don’t see or feel improvements on the low histamine diet? A: If you do not see improvement on the low histamine diet, your issues may not be histamine related. Or, it could mean that you have additional intolerances and you haven't eliminated all of the offending foods yet. There might be many other reasons you're experiencing symptoms. Two closely related intolerances that are often confused with histamine intolerance are salicylate intolerance and oxalate intolerance, which could also be potential issues. If you do feel better but not dramatically, it may be worth eliminating high oxalate and/or salicylate foods, too.  Q: Since olives are high in histamine, does this mean that olive oil should also be avoided? A: Olive oil is absolutely accepted, and even helpful! Olive oil, in fact, can increase the activity of diamine oxidase (DAO), a histamine degrading enzyme, by up to 500%! However, olives themselves are fermented and high in histamine. Q: When can I start adding high histamine foods back in? A: Everyone is on a different timeline due to their symptoms and healing, however, there is further guidance that can be found on food reintroduction in this post: Histamine intolerance test Q: Is intermittent fasting recommended on a low histamine diet? A: Intermittent fasting has shown excellent benefits for health and overall wellness – 16 hours fasting and 8 hours for eating is highly recommended! Q: Is bone broth high in histamine? A: As bone broth is required to be slow-cooked, during the slow cooking process bone broth increases in histamine levels through conversions of histidine to histamine. However, depending on your tolerance, you may be able to consume very fresh bone broth that hasn't been cooked for more than 8 hours, as bone broth is extremely beneficial for gut health and healing. Q: How long do cooked and fresh foods stay tolerable? A: The duration that people can tolerate after cooking depends on individual sensitivity. Some people can tolerate it 24 hours after cooking or more, whereas for some people, they will have a reaction to the same food that has been refrigerated. In general, I do not recommend consuming leftovers - especially high protein leftovers such as meat, fish or eggs. The best option is to eat fresh. Q: I have trouble getting fresh meat and fish - can I freeze it? A: Absolutely! Meat and fish which is frozen from fresh is absolutely fine. My recommendation is to ask your local grocer which day the meat gets delivered and purchase your meats on that day. Then, portion and freeze the meats directly and thaw them the day of cooking. This will ensure maximum freshness is preserved while making the process more convenient! Histamine Intolerance Supplements Q: Do you have any recommendations for a DOA supplement? A: Instead of using a DAO supplement, I work with Natural D-Hist, exclusively, as it was much more helpful to the histamine sufferers I was working with, and carried greater and faster effects. It has been described by my clients as a 'miracle in a bottle' and a 'wonder-drug' while still being all natural antihistamine supplement - and, they report being able to eat more foods with less symptoms in as little as 2 weeks! Get Natural D-Hist here Q: Is this antihistamine supplement safe for those with citrus sensitivities and allergies? A: Yes. The ascorbic acid is derived from the fermentation of glucose from corn (not citrus) and is considered non-GMO under the European Union guidelines. Find Natural D-Hist here Q: Who is this antihistamine supplement beneficial for? A: The D-Hist supplement is beneficial for those experiencing dietary reactions due to histamine, and for those who are intolerant to histamines in general. It is not limited to environmental allergens. Q: When should I take this antihistamine supplement? A: We recommend 15-30 minutes before eating. Q: How long can I take this antihistamine supplement? A: You can take Natural D-hist on an ongoing basis. You can gradually try to reduce the dosage down to one per day or even one per day on the days you're eating high histamine foods. Q: I’m having issues with mast cell activation syndrome. Any recommendations? A: The best recommendation is Natural D-Hist. It specifically stabilizes mast cells and most report being able to eat more foods with fewer symptoms and have referred to this as their “miracle in a bottle”. Find Natural D-Hist here Q: What is a good omega 3 supplement? A: I recommend this one for my histamine intolerant clients: EPA/DHA Q: When should I take my low histamine probiotic and how many per day? A: 1 capsule, twice daily. 30 minutes before breakfast and dinner usually work best. Q: Is turmeric helpful for histamine intolerance? If so, any recommended supplement brands? A: Curcumin, the active ingredient found in turmeric, has been shown to be extremely helpful for reducing inflammation, and can absolutely be beneficial for histamine intolerance. However, curcumin has a very low bioavailability - meaning that it's not readily available for your body to use unless it's combined with specific ingredients. This is why you should be wary of buying cheap turmeric supplements, which can be a waste of money and even harmful if the capsules aren't clean. I recommend using this curcumin supplement, as it contains all of the ingredients to enhance bioavailability in the body and has an extremely clean capsule. Find my recommended curcumin supplement here Q: What should I take if I have H. pylori or other parasites/bad bacteria? A: My recommendation, especially for those with H. pylori - which is a very common underlying cause of histamine intolerance - is a natural supplement called Pyloricil. I've done the research on these ingredients and realized that Pyloricil's ingredients work effectively against H. pylori, including antibiotic-resistant H. pylori - without all of the harmful side-effects. Pyloricil is effective against numerous bad bacteria and the ingredients benefit your body. Get Pyloricil here Q: How long should I take an H. pylori supplement for? A: Pyloricil can be taken for a maximum of 4-8 weeks (which will be 1-2 bottles). If you need it in the future, you can cycle it back in again. Q: Are collagen and gelatin recommended to improve gut health? A: Yes, but some people with histamine intolerance cannot tolerate it. It is important to find what works for your body and symptoms. Q: Recommendations to regulate bowels? A: Keeping a healthy gut is one of the best ways to regulate your bowels. This starts with using the right low histamine probiotic.