If you’ve been suffering from histamine intolerance, and reacting to foods with outbreaks of symptoms such as hives, skin rashes and digestive symptoms, you’re probably wondering how you got here and what causes histamine intolerance in the first place.Addressing the topic of what causes histamine intolerance is a big one, so I’m going to make this as clear and succinct as possible to maximize your understanding. So What Is Histamine Intolerance Exactly.... Overall, histamine intolerance comes down to an imbalance in your internal histamine levels.Histamine levels in the body are simply higher than they should be and, much like during an allergic reaction, these high levels of histamine are causing a response which you’re experiencing as histamine intolerance symptoms.Although many factors contribute to determining internal histamine levels, there are 4 major factors involved in the underlying cause of histamine intolerance. What Causes Histamine Intolerance?  1. Level of Histamine Consumption - histamine is consumed mainly through food, but also through environmental and plant exposures. This is why, one of the fastest ways to reduce histamine levels is through a low histamine diet. If you haven't already begun, click below to start my free low histamine diet today: Start the low histamine diet! 2. Amount of Bacterial Production of Histamine - Bacteria produce histamine by converting the amino acid histidine into histamine. Even your probiotics can actually contribute to higher histamine levels - so, ensure you are taking a histamine safe probiotic with bacteria that won't produce more histamine.3. The Amount of Histamine Released from Mast Cells - Histamine is typically released from mast cells in response to allergens, however if mast cells are unstable, histamine can be released at higher-than-normal levels.4. The Rate of Enzymatic Degradation - Histamine is degraded by specialized histamine degrading enzymes such as diamine oxidase (DAO) and histamine N-methyltransferase (HNMT). Low levels of these enzymes due to genetic or other factors can result in a slower-than-normal rate of histamine degradation. Those who are low in DAO enzymes often find relief by adding an all-natural DAO enzyme supplement to their routine.In a perfect digestive system, the levels of histamine consumption, production and release will balance with the levels of histamine degradation.However... in a compromised digestive system, such as that of people with IBS or gut issues, factors such as bacterial imbalances and enzyme insufficiencies can throw off this balance, resulting in extremely high levels of histamine.These high histamine levels can cause inflammation that can impact the bowel, therefore producing or exacerbating digestive issues and creating food sensitivities.Additionally, a histamine intolerance may be behind seemingly unrelated symptoms such as skin rashes, headaches, fatigue, respiratory symptoms or even symptoms that mimic allergic responses like hives and congestion. Getting Histamine Symptoms Under Control Although the list of what causes histamine intolerance can be a seemingly scary one, the good news is that histamine intolerance symptoms can actually be pretty easy to get under control.By simply eliminating high histamine foods and focusing on a diet primarily composed of low histamine foods, you significantly reduce a major source of incoming histamine, therefore helping to balance total histamine levels in your body. To see a full list of what foods are restricted and allowed on a low histamine diet, click here.The other good (or should I say great) news is that following a low histamine diet has shown to work very quickly to alleviate symptoms, regardless of what is causing your histamine intolerance in particular.Several studies have shown that histamine intolerant individuals will begin experiencing reductions in symptoms within 1-2 weeks of starting a low histamine diet.To find out other causes of histamine intolerance and how to resolve them, you can check out my course, How I Solved My Histamine Intolerance, which details all of the steps I used to heal my histamine intolerance for good, and go back to eating all of the foods I love. 

Are you looking for a low histamine smoothie to kickstart your breakfast routine? Having trouble packing in those morning greens? If you’re histamine intolerant and aiming for a vibrant burst of breakfast nutrients, I’ve got a great low histamine smoothie recipe for you.In fact, this recipe is much more than just a low histamine breakfast smoothie….it’s an anti-histamine smoothie, meaning it can actually help to reduce your internal histamine load.Talk about a win-win! Selecting the Right Veggies for Your Green Smoothie Recipe... When it comes to histamine intolerance, selecting veggies to create the perfect green smoothie can be a bit tough. When common smoothie ingredients, such as spinach, are off limits, you need to get a bit more creative in the kitchen.Additionally, it’s important to ensure you’re using smoothie ingredients that complement one-another and improve symptoms that commonly occur along with histamine intolerance, such as digestive distress and inflammation.By the way, if your current low histamine diet isn't also focussing on foods that reduce inflammation and help to control and heal your intolerance, you should begin using my more comprehensive histamine intolerance food list. Get it free by clicking below. Get the FREE Food List   The Science Behind Your Low Histamine Smoothie Today, I’ve created a smoothie recipe for you that is not only safe for histamine intolerance but, also contains ingredients to actually improve your histamine symptoms.Below, I discuss some notable ingredients to help you understand the complex science behind this simple low histamine smoothie recipe. Oil (fat) is added to the smoothie to enhance nutrient absorption of fat-soluble nutrients and ease digestion by boosting the release of bile, a powerful digestive fluid Ginger root is added to create an antihistamine smoothie effect by reducing the release of histamine from H2 receptors Turmeric acts as an anti-inflammatory to further improve inflammatory histamine symptoms Garlic acts as an anti-inflammatory and antibacterial in order to reduce inflammation and improve health status of the gut which is associated with histamine intolerance The vegetables and greens in this low histamine smoothie recipe are rich in nutrients while possessing a combination of anti-inflammatory and prebiotic effects  So go ahead and blend up this low histamine smoothie - it’s super easy and will have your body thanking you! Low Histamine Green Smoothie Recipe Ingredients 1 small zucchini ¼ cup of coconut milk ¼ tsp sea salt 1 carrot ½ cup of water ¼ inch ginger root ½ tsp ground turmeric 2 cloves of garlic Handful of sprouts Handful of parsley Handful of basil Directions Blend all ingredients together until very smooth.   Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get the Cookbook Bundle! Put your health in nature's hands.Anita Tee, Nutritional Scientist

Trying to find supplements for histamine intolerance that actually work? I've got you! Today, I'll tell you about the 6 best supplements for histamine intolerance that are all-natural and scientifically proven to ease your symptoms.Let's get started. What the Histamine is Going on? They are one of the good guys in the complex cocktail that make up your body’s immune system – helping you gear up to fight a bad flu or infection. Yes, we’re talking about histamines – those ‘bonafide hustlers’ who make you itch, swell or even erupt in red patches, whatever it takes to get the bad boys out of your system asap.Unfortunately, sometimes, an excessive amount of histamines can make your body react like a bouncer who keeps out even the invited guests to the party - causing your body to respond violently to what are otherwise harmless triggers. If you have ever wiped a bookshelf covered in dust only to start sneezing violently, or eaten high histamine foods that don't cooperate with your system and broken into a bout of rashes, you'll know what I'm talking about. As you must know if you are a regular reader to this blog, I believe the right food choices can prevent a whole lot of health conditions and imbalances in the body, and histamine intolerance is no different. A balanced diet with low histamine foods can certainly help reduce symptoms of histamine intolerance. However, to kick start your maladjusted immune system, here are some tried and tested supplements for histamine intolerance that will help you bid goodbye to your histamine intolerance symptoms and say hello to an easier daily life.Each of these supplements for histamine intolerance was carefully selected through research. They have been tried and tested for their efficacy in histamine intolerance, and are backed by numerous scientific studies which I've cited throughout.Along with a nutritious, low histamine diet, the right supplements for histamine intolerance can go a long way in alleviating symptoms. Be sure to use a combination of my free low histamine diet, along with the supplement recommendations. Get the low histamine diet! As a histamine intolerance expert, here are my top supplement recommendations to help you say goodbye to the itches, sniffles and other body-wide symptoms that come along with with histamine intolerance. 6 Best Histamine Intolerance Supplements 1. The Right Probiotic It should be a more wide-spread word of caution that when selecting supplements for histamine intolerance, probiotics are one of the most important to pay attention to. It is absolutely essential that care is taken to choose the right strains, as the wrong combination of bacteria can actually aggravate symptoms!This is because many “beneficial” bacteria actually produce histamine. This production is natural and, in a healthy, non-histamine-intolerant individual, the body will degrade this histamine easily.However, in a histamine intolerant individual, it’s important to ensure you’re not adding any histamine-producing bacteria into your system and, instead, balancing your microbiome using histamine-friendly probiotics. In order to avoid aggravating symptoms, using a tailored, low-histamine probiotic would be the best starting supplement for histamine intolerance, as it will help to balance your gut bacteria using particular strains of probiotics that are histamine-friendly. I use a low histamine probiotic that combines six non-dairy, stomach acid resistant strains of beneficial bacteria that are, most importantly, low histamine. These probiotics have proven effective effective in numerous studies [1-4]. My clients using a low histamine probiotic have seen great results through both oral and rectal administration via probiotic enemas.For a more detailed explanation on selecting the perfect, histamine-friendly probiotic, check out this article I wrote on probiotics for histamine intolerance. 2. Vitamin C Here's something you've probably heard from your mother before: a daily dose of Vitamin C can really help boost the body’s immune system. This notion doesn’t simply come from the wisdom of old wives’ tales - it’s corroborated by science.Numerous studies have shown that intake of Vitamin C as a supplement for histamine intolerance can reduce the symptoms of histamine intolerance itself [5]. Additionally, Vitamin C is a powerful antioxidant and provides numerous additional benefits to the body, including preventing biological ageing which is associated with disease status later in life.Keep in mind that citrus fruits, some of the highest common sources of vitamin C, are actually restricted on a low histamine diet, which may make meeting the daily requirement even harder. In this case, supplementation can be both practical and therapeutic. 3. Quercetin Quercetin, a plant pigment found in many proclaimed superfoods, has been shown to be an effective supplement for histamine intolerance by directly blocking the release of histamine from mast cells. Mast cells contain molecules called mediators (histamine is one such mediator) which are secreted when the cells are triggered.Studies have shown quercetin to display both anti-inflammatory and anti viral properties. It works more effectively with a supplement which contains bromelain (a compound found in pineapples) as well [6]. 4. Bromelain Bromelain is a phytochemical compound found in high concentration in the stem of pineapples. In other words, it’s a common mistake that eating pineapple chunks will provide a sufficient source of this beneficial compound!Bromelain has been used in traditional medicine systems across the world for centuries and, recently, science has begun to dive into the evidence behind this "miracle compound".According to studies, bromelain has shown to be effective in the treatment of numerous histamine-associated symptoms, while simultaneously improving absorption of certain compounds in the gut [6,7]. 5. Stinging nettles Stinging nettles, or Urtica dioica, has been shown to work better in blind tests than a placebo to reduce symptoms of histamine intolerance [8]. Let us see what happens behind the screen when the body ingests Urtica dioica…Interestingly, the stinging hairs on the leaves of the species are rich in serotonin (5-hydroxytryptamine) and acetylcholine. Through the process of freeze-drying, Urtica dioica is able to preserve its anti-allergen properties and work similar to existing antihistamine supplements on the market.A randomized, double-blind study using 300 mg freeze-dried Urtica dioica to treat patients with allergic rhinitis found that 69 of patients who participated in the study rated it as more effective than a placebo [9]. Another 58 percent felt it was effective in relieving their symptoms.It's interesting that this treatment has been effective, despite the fact that the stinging hairs themselves contain histamine. The reason for this, is because histamine has the ability to work as a local regulator to modulate immune response, therefore resulting in reduced symptoms! 6. Anti-Hist Anti-Hist is a true superhero when it comes to supplements for histamine intolerance, as its compounds have all shown promising results in testing.The all-natural supplement contains stinging nettles leaf, quercetin, bromelain and vitamin C, all of which have been demonstrated to be top superpowers for reducing histamine-associated symptoms [1-10].In other words, Anti-Hist combines all of the best histamine-healing remedies into one single supplement of perfectly proportioned dosages for maximum symptom relief.The compounds in Anti-Hist have been shown to be very effective in treating sinus allergies and common symptoms of histamine intolerance. Unlike over-the-counter medications, this natural supplement does not cause drowsiness and, has been reported by clients to start seeing noticeable improvements in as little as 10 days. Anti-Hist is by far my #1 recommended supplement for histamine intolerant clients because they can actually feel the difference, rather than being unsure if it’s working or not. It has even been referred to by my clients as a “miracle in a bottle” and a “wonder-drug" - and, the way it allows my clients to eat more foods with fewer symptoms makes it clear why it's the most popular antihistamine supplement I've worked with. Antihistamine Supplements: Conclusion Whichever supplements you choose to take, be sure that they are using high quality sources with clean ingredients - including the capsules - and are third party tested to ensure they contain all of the ingredients they claim to, in the therapeutic levels you need. The same ingredient can really vary in quality and potency. Think for example about two apple pies: one is made with organic, homegrown, apples freshly picked from the garden. The other is made from mass-produced, inorganic apples that were slightly spoiled and didn't want to be thrown out. Which is going to be more nutritious and will make you feel better? I'm guessing the first pie! The same really applies to supplements - they're extracted from plants. So, sourcing is really important and can make a world of difference between adding more junk into your body vs getting therapeutic levels of beneficial ingredients. Or, in other words, between feeling nothing vs a noticeable positive difference in your health. Life's too short to let symptoms control you. Anita Tee, Nutritional Scientist References Yang, P., Yang, G. and Liu, Z. (2013). Treatment of allergic rhinitis with probiotics: An alternative approach. North American Journal of Medical Sciences, 5(8), p.465. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3784923/ Ishida, Y., Nakamura, F., Kanzato, H., Sawada, D., Hirata, H., Nishimura, A., Kajimoto, O. and Fujiwara, S. (2005). Clinical Effects of Lactobacillus acidophilus Strain L-92 on Perennial Allergic Rhinitis: A Double-Blind, Placebo-Controlled Study. Journal of Dairy Science, 88(2), pp.527-533. https://www.ncbi.nlm.nih.gov/pubmed/15653517/ Kawase, M., He, F., Kubota, A., Hiramatsu, M., Saito, H., Ishii, T., Yasueda, H. and Akiyama, K. (2009). Effect of fermented milk prepared with two probiotic strains on Japanese cedar pollinosis in a double-blind placebo-controlled clinical study. International Journal of Food Microbiology, 128(3), pp.429-434. https://www.ncbi.nlm.nih.gov/pubmed/18977549 Ouwehand, A., Nermes, M., Collado, M., Rautonen, N., Salminen, S. and Isolauri, E. (2009). Specific probiotics alleviate allergic rhinitis during the birch pollen season. World Journal of Gastroenterology, 15(26), p.3261. https://www.ncbi.nlm.nih.gov/pubmed/19598302 Hemilä, H. (2014). The effect of vitamin C on bronchoconstriction and respiratory symptoms caused by exercise: a review and statistical analysis. Allergy, Asthma & Clinical Immunology, 10(1), p.58. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4363347/ Pavan, R., Jain, S., Shraddha and Kumar, A. (2012). Properties and Therapeutic Application of Bromelain: A Review. Biotechnology Research International, 2012, pp.1-6 https://www.ncbi.nlm.nih.gov/pubmed/23304525 Heinicke, R., Van der Wal, L. and Yokoyama, M. (1992). Effect of bromelain (Ananase) on human platelet aggregation. Experientia, 28(7), pp.844-5. https://www.ncbi.nlm.nih.gov/pubmed/4658882 Li, Y., Yao, J., Han, C., Yang, J., Chaudhry, M., Wang, S., Liu, H. and Yin, Y. (2016). Quercetin, Inflammation and Immunity. Nutrients, 8(3), p.167. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/ Thornhill, S. and Kelly, A. (2000). Natural Treatment of Perennial Allergic Rhinitis. Alternative Medicine Review, 5(5), pp.448-454. https://www.altmedrev.com/publications/5/5/448.pdf Masini, E., Di Bello, M., Pistelli, A., Raspanti, S., Gambassi, F., Mugnai, L., Lupini, M. and Mannaioni, P. (1994). Generation of nitric oxide from nitrovasodilators modulates the release of histamine from mast cells. J Physiol Pharmacol., 45(1), pp.41-53. https://www.ncbi.nlm.nih.gov/pubmed/7519083

Welcome to the home of histamine intolerance... and hummus Searching for a low histamine hummus recipe? Well, I've got a recipe for what I call a LOW HISTAMINE YUMMUS!I’m a big hummus fan - who isn’t? But is hummus low histamine? Low Histamine Hummus If you’re wondering if hummus is low histamine, the answer is... kind of…Although most of the ingredients in hummus are tolerable by many histamine intolerance sufferers, traditional hummus does still contains a few ingredients such as lemon that may set off a histamine reaction!Believe it or not, some histamine intolerance sufferers may even react to additives and preservatives in chickpeas if you’re going the route of canned chickpeas.If you're looking for a comprehensive list of low and high histamine foods, as well as secret tips and tricks to reduce histamine symptoms, I recommend downloading my free Guide to Histamine Intolerance. Get the Free e-Guide To play it safe, I’ve created a 100% low histamine hummus recipe that will satisfy your hummus cravings while also being healthier than traditional hummus.By substituting the chickpeas with cauliflower, this becomes a low histamine hummus recipe that’s also great for supporting a healthy gut while reducing inflammation and regulating gene expression.Additionally, the addition of healthy oils provides extra nourishment and can actually enhance nutrient absorption of fat-soluble nutrients. The inclusion of olive oil in this recipe can also produce some amazing results, as studies have shown olive oil consumption to be one of the many methods for naturally increasing DAO enzymes.In other words, this low histamine hummus kicks butt compared to any other hummus recipe you’re going to find. And, it’s nutritionist-approved by a scientist who personally suffered from histamine intolerance! And, it’s nutritionist-approved by a scientist who personally suffered from histamine intolerance!Get ready to say YUMMUS for my fav low histamine hummus! Cauliflower Low Histamine Hummus Recipe Ingredients (Makes 6 Servings) 2 tbsp olive oil 3 cups cauliflower florets 2 tbsp water ½ tsp salt 2 garlic cloves 1 tbsp organic tahini paste (optional if tolerable) additional ¾ tsp salt Additional 3 tbsp olive oil for serving extra olive oil for serving Directions In a microwave safe dish, mix the 2 tbsp olive oil, water, cauliflower, garlic cloves, and ½ tsp. salt; microwave for 15 minutes. Once tender, transfer to a food processor and pulse until well blended. Add in the tahini, olive oil and ¾ tsp. salt and blend until smooth. Serve in a bowl. Create a well to pour 3 tbsp olive oil into the hummus for serving (see photo). Serve alongside your favourite veggies, organic rice cakes or breads. Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get 170 Recipes! Put your health in nature's hands.Anita Tee, Nutritional Scientist

Hankering for some low histamine cookies? Boy oh boy have I got a surprise for you. And, being the Canadian that I am, this recipe obviously includes my all-time favourite food: maple syrup.OAT-MY-GOSH are you gonna love it! High Nutrient, Low Histamine Cookies When I’m aiming to bake a carb-heavy low histamine cookie recipe, oats are one of my favourite ingredients.Oatmeal is rich in soluble fibers such as beta-glucans, which are able to act prebiotically to support the health of your gut bacteria, which is a great underlying target for improving your histamine intolerance symptoms.As you can see, the base of these low histamine cookies use oats along with gluten-free flour. Now, if you’re not a gluten-free foodie, you may opt for regular flour instead. The reason I often opt for gluten-free ingredients is, because, gluten has shown to increase the production of a protein called zonulin, which pries apart tight junctions that hold intestinal cells together, and therefore may increase intestinal permeability.This is a fancy scientific way of saying that overdoing it on the gluten can contribute to a leaky gut.Since these low histamine oatmeal cookies already contain a high level of carbohydrates and sugars, my aim was to partially compensate for this by adding fiber-rich oats as a complex carbohydrate, using maple syrup and applesauce as natural sweeteners, instead of processed sugars and substituting regular flour for gluten-free flour.These substitutions make these low histamine cookies way healthier than your average bakery oatmeal cookie.Additionally, these low histamine cookies cookies are made fresh and contain ingredients that won't aggravate symptoms.So, who said you couldn’t have your low histamine cookies and eat them, too?If you're still to find the right ingredients for your symptoms, download my free low histamine food list by clicking the button below. Get the FREE Food List Maple Oatmeal Low Histamine Cookie Recipe Ingredients: 1 cup all-purpose gluten-free flour ½ tsp baking powder 2 tbsp unrefined cane sugar 1 cup fast-cooking gluten-free oats Few drops alcohol-free vanilla extract 2 tbsp coconut oil ½ cup maple syrup 2 tbsp applesauce 1 large egg Instructions: Preheat the oven to 350°F. Line a baking sheet with parchment paper. In a bowl, combine flour, baking powder, sugar and oats. In a large, separate bowl, combine the vanilla, oil, maple syrup, applesauce and egg. Slowly add the dry ingredients to the wet ingredients and mix well. Line a baking sheet with parchment paper and, using a spoon, scoop the cookie dough onto the baking sheet flattening the tops. Bake for approximately 15 minutes and let cool. Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get the Cookbook! Put your health in nature's hands.Your histamine intolerance expert,Anita Tee, Nutritional Scientist

Looking for a delicious low histamine soup? Whether it’s soup soup season or summer time, everybody craves a delicious creamy soup now and again.But, for those with histamine intolerance, finding a low histamine soup that won’t cause your symptoms to rage can be a challenge. Low Histamine Soup: Finding the Right Ingredients Finding a low histamine soup recipe can be difficult, especially considering many typical soup ingredients are histamine-heavy.Pre-made soup stocks and animal broths are mostly out of the question due to their high histamine levels, so finding an alternate base to create a low histamine soup is the first obstacle.If you're still unsure of exactly what ingredients are right and wrong to be using, click below to download my free Guide to Histamine Intolerance, which has a comprehensive histamine intolerance food list and tips for symptom reduction! Get the Free Guide! I commonly like to use coconut milk or coconut cream as my low histamine soup base. Additionally, vegetable stocks tend to be safer than meat-based stock recipes, especially if they are fresh and homemade.As you can see, this recipe uses a combination of coconut cream and stock for the low histamine soup base. You have the option to use your own low histamine stock recipe, if you have one, or alternatively, I’ve included a vegetable stock recipe at the bottom of this page that you may use.The high fat content of this low histamine soup makes it sufficient as a stand-alone meal. Additionally, this soup contains plenty of nourishing, histamine-safe ingredients such as coconut, veggies and chicken.Try it out and let me know how you like it in the comments below! Creamy Coconut Chicken Low Histamine Soup Recipe Ingredients (makes 4 servings) 3 chicken marylands (thigh and drumstick) 2 cups stock (use your own histamine-safe choice or see ‘Vegetable Stock’ recipe at the bottom of the page) 3.5 cups water 1 large onion 2 celery stalks ¼ cup fresh parsley 1 leek 2-3 tbsp cornstarch ¼ cup butter ½ cup coconut cream (or can use the cream layer of refrigerated, full-fat coconut milk) Salt and pepper to taste Directions Place the chicken, water, stock, celery, leek and onion in a large saucepan over medium heat. Bring to a boil then reduce heat to simmer. Cover and let simmer for 1 hour. Remove chicken and place it on a plate to allow the chicken to cool. Once cooled, shred the chicken and set aside. Strain the stock mixture and discard or set aside solids. In a pan, melt the butter over medium heat and stir in stock mixture and coconut cream. Cover and let boil. In a small glass, mix cornstarch with a few tablespoons of warm water to dissolve the starch. Add this mixture into the boiling stock mixture. Reduce heat to medium and add the shredded chicken back into the soup. Cook on medium-low heat for 15 minutes or until soup reaches desired thickness. Add salt and pepper to taste. Serve into bowls and garnish with parsley. Low Histamine Vegetable Stock Recipe (Optional) Ingredients (makes 6 cups) 1 leek, sliced 2 carrots, chopped 1 parsnip, chopped 2 celery stalks, chopped 1 onion, chopped 1 handful of parsley with stalks 1 bay leaf Salt and pepper to taste 6 cups water Directions: Add all herbs, vegetables and water to a large pot. Bring to a boil then reduce heat to simmer for 30 minutes. Pour the liquid through a sieve and into a bowl. Season with salt and pepper to taste. You can use the stock immediately, or, pour into an ice cube tray to keep for future use. **This recipe is easily modifiable! You may add different veggies or herbs to suit your taste and food sensitivities, or to suit the dish you will be adding the stock to. Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious recipes! Get the Cookbook! Life's too short to let symptoms control you.Your histamine intolerance expert,Anita Tee, Nutritional Scientist

"All I want is a delicious low histamine chicken recipe" - Is this you? There are few things in life as good as chicken. But, when you're histamine intolerant, it might be hard to find the right combination of flare, flavour and low histamine ingredients.Don’t worry, I’ve got you covered.Today I’ll teach you how to make a delicious low histamine chicken recipe that is sweet and savory and will satisfy your taste buds like no other. Low Histamine Chicken Recipes: Common Issues If you’re histamine intolerant and Googling up a storm searching for chicken recipes that won’t cause your symptoms to flare up, remember one thing…..Leftover meats have increased levels of histamine-producing bacteria. The longer the chicken is stored, the higher the levels of histamine-producing bacteria it will possess.So, one of the first steps in any low histamine chicken recipe is to ensure you are using the freshest chicken you can get. By the way, if your current low histamine diet isn't specifying these things and including anti-inflammatory, mast-cell stabilizing foods that are also gut-healing, I recommend to download my comprehensive low histamine food list for more effective symptom relief. Get the FREE Food List Back to the strategy - there are two methods I use to ensure I’m keeping the histamine levels in my chicken low: Go straight to the butcher/supplier and buy large quantities of chicken the day their shipments arrive, which I then freeze to preserve low histamine levels. Ask your grocery store which days they get their chicken delivered, buy enough to last until their next arrival and freeze the meat immediately once you arrive home to preserve low histamine levels. Make sure you always abide by the rules of freshness when it comes to histamine intolerance. Especially when cooking recipes that will commonly approve of using leftovers, such as soups and stews. For an example of a low histamine version, try my creamy coconut chicken soup. The next step in creating a great low histamine chicken recipe is, of course, the ingredients! Low Histamine, High Nutrient Ingredients Today, I’ve created a sweet and savory honey garlic low histamine chicken recipe that has a touch of rosemary to complement a classic favourite.All of the ingredients in this recipe are low in histamine while containing nourishing fats to increase the absorption of fat-soluble nutrients while encouraging the release of bile to ease digestion.Additionally, the garlic and rosemary can act to support bacterial populations within the gut, therefore contributing to a healthy intestinal microbiome - a key factor in histamine intolerance!It’s notable that, as a nutritionist, I aim not to overdo it with the honey due to the high sugar content. Due to the high nutritional content of the ingredients, I treat myself to this low histamine honey garlic chicken recipe whenever I’m in the mood - but, I definitely try to avoid licking the honey spoon during the cooking process!So, without further adieu, here is your amazing honey garlic low histamine roast chicken recipe! Let me know how you liked it in the comments below!  Honey Garlic Low Histamine Roast Chicken Recipe Ingredients (makes 6 servings) 6 skinless chicken thighs 1/2 cup honey 3 tbsp butter 2 tsp rosemary 1 1/2 tbsp garlic, minced salt & black pepper   Directions Preheat oven to 375°F. Heat butter in a pan over medium heat; stir in rosemary, garlic, salt and pepper; cook for 1 minute and then stir in honey. Bring to a light boil and then add chicken; lower heat and simmer for a few minutes, turning to coat well. Transfer the chicken to a baking pan and top with any remaining sauce. Bake for approximately 30 minutes or until chicken is cooked through. Like this recipe? Try out my Low Histamine Cookbook Bundle with 170 nutritionist-approved recipes that cover everything from breakfast to dinner and dessert! Get 170 Recipes Now! Start living deliciously.Anita Tee, Nutritional Scientist

How to choose low-histamine wines and enjoy a glass without the symptoms... Are you looking for a delicious low histamine wine to kick back and relax without any histamine intolerance symptoms?I've got you covered.Let's face it, we all like to indulge in a few-too-many rich, decadent delights.You know the kind - you arrive at a dinner party and, before you, lies a table with all kinds of to-die-for treats spread out in front of you - exotic wines, cheeses, all kinds of meat, fresh vegetables and fruits.Can you picture it? Of course you can.Now, for a pop quiz - which of these are high histamine foods? The quickest way to spot the right answer is to pick out the oldies – anything aged or fermented will have its proteins broken down and naturally contain a high concentration of histamines.Wines are a major culprit - most wines contain varying amounts of histamine and can cause adverse effects in histamine-intolerant individuals.And there lies the question - how can you enjoy a glass of wine without aggravating histamine intolerance symptoms? The key: find a low histamine wine to tickle your taste buds. Many people initially figure out they have histamine intolerance after sampling a glass of wine. The symptoms are similar to those that come from allergic rhinitis - sneezing, itchiness, nasal congestion and headaches.But, the symptoms can vary and be body-wide and these reactions may only cover the tip of the iceberg.So, if you want to savour a glass of low histamine wine after a long, hard day without breaking into a bout of unwanted histamine symptoms, how do you go about finding reliable, low histamine wines you can trust?Believe me - I know the struggle, I went through it. And, that's exactly why I've created this low histamine wine list to make your life (and alcohol habits) way easier. Low histamine wine: red or white The science is out - if you're aiming for a low histamine wine, skip the reds.The less “red” your wine, the better. Sparkling, white and rosé wines all are low histamine wines when compared to reds. And, it’s not even a small difference. Red wine can have as much as 20–200% more histamine than white wine (refer to the table below)!These high histamine levels are incredibly important, as researchers claim that as many as 75% of those who experience symptoms following wine consumption are reacting specifically to the histamines present in wine, and this has been corroborated by several studies.One study, known as the Red Wine Provocation Test, examined 28 subjects ranging between 19 and 63 years with a history of wine intolerance and observed that 22 of the 28 patients had significantly higher plasma histamine levels 30 minutes after drinking 125ml red wine (which contains the equivalent of 50 micrograms of histamine). This study concluded a distinct correlation between reactions to wine and histamine intolerance [1].The team of scientists behind the Red Wine Provocation Test also assessed histamine levels in 52 wines and 17 beers. They found that red wine had a significantly higher percentage of histamine when compared to white wines, champagnes and beers. Histamine levels in different kinds of alcoholic beverages* Alcoholic drink Histamine levels (micrograms/l) Red wines 60-3800 White wines 3-120 Champagnes 15-670 Beers 21-305 Source: [1]As you can see from the table above, when it comes to finding a low histamine wine, white wines are going to be a much safer bet than grabbing a bottle of red!However, there is some overlap and simply choosing white won’t guarantee that you can leave the evening symptom-free. So, let me get deeper into things so I can explain exactly which types of low histamine wine and brands are going to be best… Before I continue, it’s important to note that people can experience adverse reactions to wines due to other reasons as well, not just histamine intolerance - notably from the sulfite preservatives added to wines.So, in order to ensure the reactions in the Red Wine Provocation Test were due to histamine, scientists administered terfenadine (a commonly used antihistamine at the time) to the subjects prior to consuming wine. When consumed, terfenadine significantly eliminated symptoms in ten out of twelve patients [1].It’s notable, however, that the pharmaceutical drug terfenadine has since been withdrawn from the U.S. market and, as a scientist devoted to natural health solutions, I personally opt for using an all-natural anti-histamine called Anti-Hist.In another double-blind, placebo controlled study, histamine in wine appeared to induce constriction of airways in the lungs of subjects, leading to coughing, wheezing and shortness of breath. When the subjects were made to drink high histamine wine (up to 3,700 micrograms/l), they experienced wheezing and a decrease in lung function [2].Additionally, levels of histamine within the blood increased after 10 and 20 minute intervals and appeared begin reducing after half an hour. This was the case for both high and low histamine wines [2]. Wine and histamine headaches Many people experience headaches after drinking alcohol. However, if you have chronic headaches, the one that comes the morning after enjoying a glass or two of wine might be a little more rough than the rest of us.You are not alone in this. Several tests have shown that headaches can be induced by ingestion of wine. Sticking to a low histamine diet can prove a life-saver in helping those who have been suffering from chronic headaches [3] - and, sticking to drinking low histamine wine can actually reduce hangover symptoms. Where Does the Histamine in Wine Come From? Before we go into why fermented consumables, such as wine, contain high amounts of histamines, let us understand where amines come from.***WARNING: Nerdy Science Talk Ahead***Amines are a class of compounds derived from amino acids. When long chains of amino acids bind together, they form proteins. This means that any form of food in which protein degradation takes place invariably contains amines. This includes all kinds of alcoholic beverages, fermented vegetables and matured cheese.So, what are the main amines found in foods? Histamine, tryptamine, putrescine, tyramine, isoamylamine, phenylethylamine, cadaverine, and spermidine, to name a few of the prominent ones.Now that we know the correlation between wines and histamine intolerance, the question is, what are the best low histamine wines to drink if you’re histamine intolerant?White wines are an obvious answer - but, what if you fancy a bit of red and don't want to break into a bout of itching and sneezing?In a 2011 study published by the Floridsdorf Allergy Centre, Austria, one hundred selected high-quality red wines made from seven different cultivars were tested for amine levels. Most of the wines had similar amine levels except for Pinot noir and St. Laurent wines, which had markedly higher tryptamine and cadaverine levels [4].Additionally, as much as 34 % of the wines tested had more than 10 mg/l of histamine levels, a threshold level once adopted in several countries across the world. Scientists found that histamine levels varied considerably between red wines independent of grape variety and even high-rated wines had high amounts of histamines [4].For example, when wines from 2004 and 2005 were compared, it was found that levels of histamine, putrescine and tyramine were higher in 2004 (a vintage with very good red wines) than in 2005 (a year delivering average red wine) [4]. Can wine manufacturing processes play a role? Malolactic fermentation - heard of it before? It's how all wine is made - malolactic fermentation is the conversion of the tart-tasting malic acid, found in grapes, to the milder tasting lactic acid by bacteria. Malolactic fermentation is what gives wine its mellow, rounded taste.Advances in production technology may hold hope for all those red wine lovers who fear to pick up a glass due to the unhealthy after-effects from histamine intolerance, as scientists are now researching the use of alternate bacterial strains during the fermentation process to help lower amounts of histamines in wines and thus produce low histamine wine options.It was earlier believed that high histamine levels were due to unhygienic manufacturing processes, though studies have shown that even high-quality wines contain large amounts of histamine. However, various studies have shown that a careful selection of strains used in the fermentation process can reduce the amount of biogenic amines in the final byproduct [5].In a 2017 study published in The International Journal of Food Microbiology, a non-commercial strain of lactic acid bacteria, autochthonous O. oeni, was used as a starter for wine. The starter was introduced to inoculate 20,000 L of Tempranillo red wine. The results were encouraging, as the wine made from this strain had five-fold less histamine than the control sample. A year later, after barrel ageing had taken place, histamine concentrations were still three-fold lower than in the control sample [6].These results provide a breakthrough for producing low histamine wine. Healthy gut? Don't overthink that glass So far, we have discussed the effect of red wine on histamine-intolerant individuals. What if you have no history of symptoms and would like to enjoy your wine?Science indicates your gut is efficient enough to digest any amount of histamine that comes your way in wine. In one particular study, subjects were given either a histamine-rich or histamine-free wine. Blood and urine samples were taken and there was no intolerance symptoms or significantly elevated histamine levels in blood or urine. These results demonstrate that in a healthy individual, the histamine is degraded and absorbed appropriately [7] Final Verdict The verdict is still not out regarding the exact role of wine in histamine intolerance, and a team of scientists still hold the view that the connection cannot be conclusively proven. A 2001 study showed that similar adverse reactions were found in the case of histamine-rich and histamine-poor wines, and therefore the role of a histamine inducing substance such as acetaldehyde could not be ruled out [8] Low Histamine Wines: A Comprehensive List* We understand it's not quite easy to take along a long list of wines you can choose from when going grocery shopping (or wine tasting, for that matter). However, if you are histamine intolerant wine-lover, knowing all of the in-and-outs of high and low histamine wines is critical in reducing symptomatic consequences.For this reason, I’ve done all of the work and research for you and put together the internet’s most comprehensive list of low histamine wine.So, next time you’re getting a little loopy without the itchy skin and shortness of breath, think of me, my friends. Low Histamine Wine List The following wines have been tested and certified to have less than 0.5 mg/l of histamines. And, to make things even better, they come capped with an orange lid, making them easy to identify on the countertop. Dolcetto D’Alba Doc Low Histamine Diano D’alba Doc Low histamine Barbera D’Alba Doc Low Histamines Langhe Chardonnay Doc Low histamines If you would still like to try a non-certified wine, below is a list of the levels of histamine in different types of wine and other alcoholic beverages.Histamine in White WineMaximum 120 μg/lAverage 37 μg/lMinimum 3μg/lHistamine in Red WineMaximum 3800 μg/lAverage 1010 μg/lMinimum 60 μg/lBordeaux France 2200 μg/lChianti Italy 1930 μg/lHistamine in ChampagnePommery France 670 μg/lHistamine in Dessert WineMaximum 400 μg/lAverage 280 μg/lMinimum 80 μg/lHistamine in Sparkling WineMaximum 78 μg/lAverage 46 μg/lMinimum 15 μg/lHistamine in Rose WineMaximum 61 μg/lAverage 40 μg/lMinimum 15 μg/lAnd, for those of you beer lovers... Histamine Levels in Beer Histamine in Wheat BeerMaximum 305 μg/lAverage 211 μg/lMinimum 117 μg/lHistamine in BeerMaximum 52 μg/lAverage 32 μg/lMinimum 21μg/lBudweiser USA 28 μg/lHistamine in Alcohol-free BeerMaximum 38 μg/lAverage 26 μg/lMinimum 15 μg/l* Source: [1]   References Wantke F, e. (1994). The red wine provocation test: intolerance to histamine as a model for food intolerance. Wantke F, e. (1996). Histamine in wine. Bronchoconstriction after a double-blind placebo-controlled red wine provocation test. F, J. (1996). Wine and headache. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/8645981 Konakovsky V, e. (2011). Levels of histamine and other biogenic amines in high-quality red wines. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Smit, A. (2008). [online] Available at: https://www.researchgate.net/publication/50926144_Biogenic_Amines_in_Wine_Understanding_the_Headache Berbegal C, e. (2017). Lowering histamine formation in a red Ribera del Duero wine (Spain) by using an indigenous O. oeni strain as a malolactic starter. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28061327 Kanny G, e. (1999). Histamine content does not influence the tolerance of wine in normal subjects. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/10219426 Kanny G, e. (2001). No correlation between wine intolerance and histamine content of wine. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/11174207

Looking for a crunchy snack that's histamine safe? Here's an unbeatable chickpeas recipe for the win!Instead of heading to a questionable restaurant and having symptoms by the time you say “check, please!”, play it safe and make your own low histamine chickpeas!These low histamine chickpeas will satisfy your crispy crunchy cravings and only require a few minutes of prep time.Let me give you the breakdown on these teeny tiny bad boys. Are chickpeas high in histamine? You’ll notice in this recipe that I aim to use dried chickpeas, rather than canned. The reason for using dried chickpeas is because they tend to contain less additives and preservatives that may set off a histamine reaction.If you are comfortable with a particular chickpeas brand and can find an organic one that you’re sure is pretty clean, go for it and use two 15-oz cans in this recipe instead of the dried chickpeas below.When it comes to my clients, I simply aim to make the safest recommendation. But, you will know your body and what it can tolerate best, so choose the option that’s safest for your histamine intolerance.If you're still unsure of what foods are best and worst for histamine intolerance, download my free guide to histamine intolerance which includes the web's most comprehensive histamine intolerance food list. Get the FREE Food List Additionally, whether you’re using dried or canned chickpeas, it’s important to soak them for a minimum of 8 hours and up to 48 hours. This is because beans and legumes such as chickpeas contain high levels of phytic acid, which is able to act as an antinutrient in the body. By soaking the chickpeas, phytic acid is rendered inert, therefore boosting the health benefits of this recipe.Be sure to soak the chickpeas in room temperature to slightly warm water, rather than cold water. Additionally, if you are soaking for a longer period of time, you’ll want to ensure you change the water every 6-8 hours to prevent microbial growths.As you can see, making any recipe that requires chickpeas can be a long process from start to finish. But, on the bright side, the preparation for this process is minimal and typically takes just a few minutes.So, here’s your recipe for crispy roasted low histamine chickpeas. Happy crunching! Crispy Roasted Low Histamine Chickpeas Ingredients (makes 6 servings) ¾ cup dried chickpeas, soaked and cooked 2 tsp. sea salt 1 tbsp cumin 2 tbsp. extra-virgin olive oil Olive oil, for drizzling   Directions Place rack in center of oven and preheat to 350°F. Grease baking sheet with olive oil. Dry the chickpeas and toss with olive oil, salt and cumin until well coated. Bake for approximately 50 minutes or until crunchy, stirring halfway through. Leave a crunchy comment below to let me know how you liked them! Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get 170 Recipes! Put your health in nature's hands.Anita Tee, Nutritional Scientist

Ready to try the best sweet potato recipe for histamine intolerance? Sweet potatoes and histamine intolerance make as great of a duo as Bonnie and Clyde. If you're looking for a low histamine recipe that's also going to kick-start your pancreas, improve digestive processes and keep you free of allergy-like symptoms, this low histamine sweet potato recipe has you covered! Low Histamine Sweet Potato Recipe: Nutrition All of the ingredients I've used here have been selected very carefully to sooth your symptoms, improve gut health and keep your histamine intolerance as far away from impacting your life as possible!Let's discuss why I've chosen these ingredients and, how they can benefit your health!Sweet potato: Sweet potatoes are always an excellent choice when looking for a histamine intolerance recipe, as they are naturally low in histamine (1). Additionally, they encourage the release of pancreatic enzymes to boost digestive power and relieve intestinal distress, a common symptom amongst those with histamine intolerance.Himalayan salt: The unprocessed, Himalayan salt I use in this recipe is low in histamine as well, making it an excellent addition to any kitchen and recipe (1). It's also way better to use unprocessed salt compared to salts which contained additives and colourants that may unknowingly irritate your intolerance.Coconut cream and (optional) coconut oil: Although coconut is not an antihistamine, it is considered ‘neutral’, as it does not irritate any gut issues or promote histamine release – it’s just a ‘safe’ choice all around for those looking to steer clear of histamine, as well as any gut irritants, such as dairy (2). Just be sure that, specifically with the coconut cream, you're making sure you use a pure and organic product. Many coconut creams will contain colorants and stabilizers - so, be sure to check the ingredients on this one!Grass-fed butter: While dairy can be a major irritant for those with histamine intolerance symptoms or gut distress, grass-fed, antibiotics and hormone-free butter has actually been shown to have the opposite effect (3). Cutting out all dairy products for at least 30 days is highly recommended when focusing on a low-histamine diet in order to maximize symptom relief. However, if you reintroduce clean butter and do not experience any digestive and/or histamine upsets, butter is an excellent source of fat to add back in to your diet (3). You can also feel free to try clarified butter or ghee, which has a very low risk of producing a reaction!Fresh ingredients: Lastly, due to histamine-producing organisms in plants and animals, the longer something ‘sits’, the more histamine it will naturally produce (4). Therefore, freshness is key when it comes to a low-histamine diet (4). With this in mind, fresh herbs and spices are essential when cooking to add flavour and zest! Instead of adding dried herbs and spices, try adding fresh ones! In this recipe, aim for fresh rosemary to achieve maximum benefits!If you're still unsure of what foods are going to benefit you the most during your histamine intolerant journey, get my free histamine intolerance food list that will give you the whole breakdown on what you should and shouldn't be eating. Get the FREE Food List Low Histamine Sweet Potato Mash Recipe Ingredients (makes 4 servings or 8 side servings) 4 large sweet potatoes ½ cup coconut cream ¼ cup coconut oil or grass-fed butter 1 tbsp. Himalayan sea salt Fresh rosemary Directions Place rack in centre of oven and preheat to 400°F. Puncture the sweet potatoes with a fork for even cooking and place on aluminium-lined baking sheet on middle rack. Bake sweet potatoes for 40 minutes or until soft, and set aside once cooked. Place the coconut cream, coconut oil/butter and sea salt in a bowl. Mix them together until creamy. Once cooled, remove the skin from sweet potatoes and add them to the coconut, butter and salt mixture. Mash all of these ingredients together until the desired consistency is reached. (If you like them really creamy, you can even use an electric whisk to whip them!) Top with fresh rosemary and serve! Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious histamine intolerance recipes! Get the Cookbook Bundle! Put your health in nature's hands.Anita Tee, Nutritional Scientist

Ready for a warm twist on the typical raw low histamine salad? Well you're in luck because it's salad time! Nothing beats a salad when it comes to a super easy way to pack in your veggies and nutrients. But, let's face it... salad can be pretty bo-ring! Today, I've got a roasted twist on your typical low histamine salad recipe.Getting creative with salads can be hard when you're histamine intolerant. No tomatoes, no spinach, and none of the best roasted veggies (because let's get real, roasted eggplant = yum). But, I've got a low histamine recipe that will tickle your taste buds and give your body all of the right nutrients.Let's look at the ingredients a little more deeply... Low Histamine Salad Recipe: Ingredients Breakdown We all know by now that I like science. Every ingredient in my recipes are carefully chosen based on what's best for histamine intolerance - and, I like to give you the breakdown.So, let me give you a bit of science behind this salad:Cauliflower: Cauliflower contains compounds which have shown to regulate immune health and gene expression - and even act against cancer! This vegetable is truly one of the top players when it comes to benefiting the gut and total-body health. Fresh veggies: Fresh vegetables are highly recommended when looking for low-histamine foods - this ensures no fermentation has happened and histamine levels are at their lowest. Putting a spin on a regular salad, by using vegetables and pan-roasting them until tender, can be a huge crowd-pleaser. Additionally, roasted veggies are easier to digest for those who have trouble eating mountains of raw veggies.Personal tolerance: All vegetables in this recipe are acceptable and promoted for a low-histamine diet, however, cauliflower and bell peppers have been shown to be digestive distress culprits, and might not be tolerated well by those with autoimmune conditions, IBS or leaky gut. Cooking these veggies will make them easier to digest - but, if you're particularly sensitive, you may want to add in smaller amounts or cook them until extra tender.Fun with fats: Coconut oil and butter are excellent choices for cooking oil/fats, as they have a high smoke point, as well as huge flavour! These fats also promote the release of bile, a powerful digestive fluid, to improve digestive processes and nutrient absorption.Added benefits: If you want to achieve even more nutritional benefits from this histamine intolerance recipe, try out my low histamine salad dressing recipe to top off this low histamine salad recipe.Want to mix it up with the veggies? Feel free to substitute or add any of the low histamine veggies from my low histamine diet. Click below to get the full list of low histamine veggies! Get the FREE Food List Roasted Low Histamine Salad Recipe Ingredients: 1 cup cauliflower florets 1 cup broccoli florets 1 cup brussels sprouts, trimmed and cut in half 1 cup red bell pepper, cut into 1-inch pieces 1 cup squash 2 tbsp Coconut oil/grass-fed butter Directions: Preheat oven to 400F. Prepare a large, parchment-lined baking sheet. Add all cut up veggies to a bowl and gently mix with coconut oil or grass-fed butter until well combined. Place all veggies onto the baking sheet and spread out evenly. Bake for 40 minutes or until tender, stirring every 10 minutes fore even browning. Remove the veggies from the oven and place them into a bowl. Can either salt to taste or toss with homemade herby low histamine salad dressing and serve warm, topped with fresh herbs and/or sprouts. Let me know what you thought of this recipe in the comments below!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 handsAnita Tee, Nutritional Scientist References1. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.2. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.3. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.4. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.5. 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.403-432.6. 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 ready to STUFF. YOUR. FACE... with my low histamine stuffing recipe, of course. Today, I've got a gluten-free, low histamine stuffing recipe that's made entirely from scratch, down to the delicious, gluten-free bread! And, it pairs perfectly with my low histamine turkey recipe. So, as always, let's have a quick look at some of the ingredients in this two-part low histamine stuffing recipe. Low Histamine Stuffing Recipe: Ingredients Breakdown Bread: As packaged and processed foods, as well as yeast, have been shown to destabilize mast cells and aggravate histamine intolerance, choosing a pre-packaged, processed loaf of bread from the supermarket is not a good option. This low histamine stuffing is based off of a coconut bread recipe, filled with whole foods, fresh herbs and spices and antihistamine ingredients. So, by using the low histamine bread recipe to create your own bread from scratch, you'll get a delicious stuffing without any of that nasty fake stuff.Eggs: Eggs are rich in choline and low in methionine which provides a great combo for regulating gene expression and keeping your body biologically young. Most people with histamine intolerance tend to tolerate clean, pastured eggs. Although some view eggs as an area of conflict for histamine intolerance, it's actually raw eggs (specifically, egg whites) that aggravate the issue. The cooked eggs in this recipe are nutrient-packed, provide a healthy dose of fats and are fine for histamine intolerance.Himalayan salt: Choosing unprocessed and uncolored Himalayan salt provides the body with a healthy dose of sodium which is necessary, in moderation, and helps to keep your sodium potassium pumps running smoothly to power your body!Garlic & onion : Garlic and onion also contain beneficial prebiotic fibres to encourage the growth of beneficial bacteria, while also possessing antibacterial properties that act against bad bacteria, thus assisting in balancing the microbiome. Herbs: Fresh herbs, such as rosemary, sage and parsley, have antibacterial and antihistamine properties to balance gut bacteria and reduce symptoms even further. For a full list of the right foods for histamine intolerance, click below to get my histamine intolerance food list which provides a complete guide to the ins-and-outs of histamine intolerance!   Get the FREE Food List Low Histamine Turkey Stuffing Recipe Ingredients: 1-2 loaves gluten-free bread (recipe below) Fresh sage and parsley, to taste Himalayan sea salt Hot water (enough to moisten) 1 pasture-raised egg 1/2 onion, chopped Directions: Make the gluten-free bread recipe (below) and let rest until cool. Then, tear the bread into small, stuffing-sized pieces and let it sit overnight in a bowl on the counter in order to dry the bread out The next day, add sage, parsley and sea salt to taste, as well as the onion – mix well. Add 1 egg and enough hot water to make the stuffing sticky and malleable Stuff your low histamine turkey with this stuffing! Low Histamine Coconut Garlic & Rosemary Bread Recipe Ingredients: ½ cup coconut flour 8 tbsp. Grass-fed butter 6 pastured eggs 1 tsp. Baking powder 2 tsp. Fresh rosemary ½ tsp. Fresh garlic, minced ½ tsp. Fresh onion, minced ¼ tsp. Himalayan sea salt Directions: Preheat the oven to 350F. Combine dry ingredients (coconut flour & baking powder) in a bowl and set aside. Add 6 eggs to a separate bowl and beat with a hand mixer until you begin to see bubbles at the top. Melt the stick of butter in the microwave and slowly add it to the eggs as you beat with the hand mixer. Then, add in the spices (onion, garlic, rosemary and salt). Once the wet and dry ingredients are fully combined in separate bowls, slowly add the dry ingredients to the wet ingredients as you mix with the hand mixture. Grease an 8x4 loaf pan and pour the mixture into it evenly. Bake for 40-50 minutes (time will vary depending on your oven). Let the bread rest for 10 minutes before removing from the pan. Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook and Dessert Book bundle, with 170 delicious histamine intolerance recipes! Get the Bundle! Put your health in nature's hands.Anita Tee, Nutritional ScientistReferences1. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.2. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.3. 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.403-432.4. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.5. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.6. 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.