There's some truth to the saying 'an apple a day keeps the doctor away'... however, it may not be for the reasons you assume. Today, I'd like to share some information on how apples can play a role in reducing inflammation while also improving gut health - two key factors to consider when trying to get histamine intolerance under control. In fact, I'd like to show you a little recipe for stewed apples that can hack your health and fast-track you to achieving your goal of better balance and reduced histamine symptoms.  So, let’s get down to business and discuss how two stewed apples a day can keep the doctor away!   Aryl Hydrocarbon Receptors (AhR) and the Gut A lot of research is being done on the aryl hydrocarbon receptor (AhR), which has shown to be involved in the influence of genetic transcription and expression of factors involved in immune responses, inflammatory cycles, antioxidant responses, detoxification processes, estrogen responses and the cell cycle ¹²³. It’s pretty amazing that AhRs are able to influence so many responses in our body, and the determination of which responses are influenced is the result of which proteins are bound by AhR. This process is decided at its initial stages by a combination of physiology, microbial interactions, and metabolic breakdown of foods. Overall, this is a big way of explaining that science is gaining a greater molecular and biochemical understanding of how food is able to influence genetic expression, and reduce the inflammatory response in individuals expressing ongoing symptoms. Apples, Gut Health and Inflammation After all of this science talk, you might still be wondering, how do apples have such a big impact on gut health? Apples are an excellent source of polyphenols that have shown the ability to modify bacterial populations in our gut towards a more favourable (non-problematic) balance. This has been observed to occur both by increasing the populations of beneficial bacteria, and suppressing several Gram-negative, inflammatory-inducing bacterial populations⁴. The benefits of these polyphenolic compounds have shown repeatedly to improve inflammatory responses operating through AhR, and thus make this process a highly interesting target for therapeutic use. The expected outcome of this therapy is a healthier intestinal environment, resulting in the reduction of gastrointestinal symptoms and improved gut health. In fact, it has even been shown in colitis-induced mouse models that giving the equivalent dosage of two apples per day produced an anti-inflammatory effect identical to administering 15g prednisone, a synthetic drug used to relieve inflammatory conditions⁵. Although it may seem like we're taking the 'long way around' here in regards to histamine intolerance symptoms and how this all ties together - the point to remember is that improving gut health and reducing chronic inflammation are keys in targeting the root cause of your histamine symptoms.    Another fantastic benefit of trying this easy, at-home remedy is that apples are generally friendly to most elimination diets* such as a low histamine diet, and provide a quick, safe and cost-effective method for trying to improve your health from your own home. Additionally, although some people with gastrointestinal issues may find apples a tad rough on their digestion, have no fear, as I’m here to give you a universal recipe that applies to most people along the spectrum of digestive distress. Stewed Apples Recipe for Histamine Intolerance The super-simple recipe discussed below was inspired by a lecture from Dr. Michael Ash during my Master's degree, who came up with some great methods of food preparation and pairing to maximize the benefits obtained from this home-remedy. In dealing with my own histamine issues, I turned to this recipe and it became a daily staple in my healing journey. Keep in mind, I've modified the original recipe slightly to accommodate a low histamine diet.  Simple recipe for improving gut health and reducing inflammation: Start by washing 6 organic apples (Dr. Ash recommends Granny Smith apples as being most likely to provide beneficial effects due to having the highest concentration of phenolic compounds). Peel and core the apples and chop them into small, even-sized pieces. Note that if you have strong digestion, you may wish to leave the skin on for higher polyphenol activity.  Place the apples into a heavy-bottomed pot and add ½ cup water. Cook the apples on the stove while stirring regularly until the apples form a soft, pulpy mass.  That's it - when I say simple, I really mean it. This recipe can be consumed at a dosage of two apples per day for a minimum of two weeks to begin achieving gastrointestinal benefits. Easy, right? An amazing thing about this super simple recipe is the amount of scientific complexity and consideration that has gone into it. Ingredient selection was determined based on scientific research examining the amount of polyphenolic compounds contained in different apple strains was conducted by Dr. Ash himself to determine Granny Smith apples to be the most beneficial for improving gut health. Additionally, stewing the apples allows increased exposure of the apple fibres to the lumen of the gut to enhance the efficiency of use greater than that of chewing, while also easing digestibility for those who experience digestive distress. At the time of this lecture, the complexity behind this super-easy recipe kind of blew my mind. Luckily, Dr. Ash seems to have taken care of the tough stuff and all we have to do is stew some apples.   *Note: In case there is IBS present or an intolerance to FODMAPs, some individuals may have hesitation when considering consuming two apples daily, as apples are excluded on the FODMAPS diet due to their fermentable properties. It is significant to note that for individuals with fermentation issues, it is not abnormal to experience temporary flare-ups of symptoms associated with the consumption of fermentable foods. It is important to consider that although FODMAPS is designed to exclude fermentable foods for temporary, symptomatic relief, some of those excluded foods may be essential in the long-term for achieving a permanently recovered gastrointestinal state.    1. 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. 2. Qiu, J. and Zhou, L. (2013). Aryl hydrocarbon receptor promotes RORγt+ Group 3 ILCs and controls intestinal immunity and inflammation. Seminars in Immunopathology, 35(6), pp.657-670. 3. Hooper, L. (2011). You AhR What You Eat: Linking Diet and Immunity. Cell, 147(3), pp.489-491. 4. Shinohara, K., Ohashi, Y., Kawasumi, K., Terada, A. and Fujisawa, T. (2010). Effect of apple intake on fecal microbiota and metabolites in humans. Anaerobe, 16(5), pp.510-515. 5. Skyberg, J., Robison, A., Golden, S., Rollins, M., Callis, G., Huarte, E., Kochetkova, I., Jutila, M. and Pascual, D. (2011). Apple polyphenols require T cells to ameliorate dextran sulfate sodium-induced colitis and dampen proinflammatory cytokine expression. Journal of Leukocyte Biology, 90(6), pp.1043-1054. 6. Stanford Hospital and Clinics: Digestive Health Center Nutrition Services. (2014). The Low FODMAP Diet (FODMAP=Fermentable Oligo-Di-Monosaccharides and Polyols). Stanford University Medical Center. 

Why does histamine intolerance cause headaches and migraines?  By now you’re likely quite familiar with what histamine intolerance is and the symptoms it may cause.  After reading about the symptoms of histamine intolerance, you can probably understand why you get hives and skin rashes as a result of histamines being released into the skin. But... why would histamine intolerance be associated with such severe brain splitting headaches? Especially since the brain itself does not contain pain receptors, and is unable to feel pain? The answer might surprise you… Migraines and histamine intolerance While the brain doesn’t have pain receptors itself, the protective layers of tissue that surround the brain sure do. When we look at the mechanisms of headaches, they typically occur as a result of an increase in blood flow to the blood vessels located around and within these tissues, which cause pressure that activates the pain receptors they contain. These headaches, because of the effect on the vasculature, or blood vessels, are called vascular headaches.  So, what does this have to do with histamine intolerance? Think about what you already know about what happens to the skin when you have a histamine reaction: it becomes red and swollen, in addition to the itching. The reason for the swelling is an increase in fluid being deposited as a result of the heightened histamine load. And, now you know that an increase in fluid causes vascular headaches, so put the two together and you’ll quickly realise that an increase in histamine within the brain and its surrounding tissues can increase the pressure, which causes the pain (1).  Histamine compounds commonly deposit in these brain tissues as they are rich in the histamine H3 and H4 receptors. The rich histamine receptor distribution in the brain means that histamines form an essential part of neurological health, but it’s the excess that causes all of the problems (2).  The headaches are usually associated with pain in one location or multiple sites across the head, and it all depends on the receptors that are being activated. When you have a headache along with tearing of the eyes, nasal congestion and/or runny nose, facial sweating and/or a sense of agitation, it’s usually a histamine-related headache.  Now that you know why histamine excess causes headaches and how you can distinguish between another type of headache, the next question is: what do you do to stop these terrible headaches (and other symptoms associated with them)? Improve headaches and migraines with a low histamine diet Reducing the amount of histamine that the body contains is the very first step to improving histamine-related headaches. As you already know, one of the easiest ways to do so with relatively easy implementation is to follow a low histamine diet. Reducing the amount of histamine in your food, reducing the amount of histamine your body releases as a result of food, and reducing the impact on diamine oxidase (DAO) production all comes with eating a low histamine diet. This brings me to the second step: increasing histamine breakdown with DAO.  DAO, as you know, is diamine oxidase, which is the primary enzyme your body uses to break histamine down. Research shows that many people who experience migraines are actually deficient in this enzyme (3). In fact, around 90% of people who experience severe and debilitating migraines were found to have a deficiency in the ability to produce and maintain adequate levels of DAO (4). Along with an increase in histamines in food, and/or an increase in the production/release of histamines by the body, there is an overload of histamines in the body, they flood to the brain and cause those terrible headaches we’ve been talking about. Taking supplemental DAO, which has been used in some European countries as an innovative approach to migraine treatment, is in its early stages of regulation, but the results are promising (4).  If you, like so many others with histamine intolerance, simply can’t get rid of those bothersome headaches, put your focus on your diet as a start, as each meal provides an opportunity to improve your health and symptoms. Here is a handy low histamine food list that can help to get you started.  Remember that histamine intolerance is not a primary condition, meaning that it does not simply occur on its own. While you’re trying to manage your symptoms, keep looking for the underlying cause of your histamine intolerance. You can read more in this article about all things histamine intolerance.  References: Worm, J., Falkenberg, K. & Olesen, J. Histamine and migraine revisited: mechanisms and possible drug targets. J Headache Pain 20, 30 (2019). Alstadhaug, K.B. (2014), Histamine in Migraine and Brain. Headache: The Journal of Head and Face Pain, 54: 246-259. Izquierdo-Casas J, Comas-Basté O, Latorre-Moratalla ML, Lorente-Gascón M, Duelo A, Vidal-Carou MC, Soler-Singla L. Low serum diamine oxidase (DAO) activity levels in patients with migraine. J Physiol Biochem. 2018 Feb;74(1):93-99. Izquierdo-Casas J, Comas-Basté O, Latorre-Moratalla ML, Lorente-Gascón M, Duelo A, Soler-Singla L, Vidal-Carou MC. Diamine oxidase (DAO) supplement reduces headache in episodic migraine patients with DAO deficiency: A randomized double-blind trial. Clin Nutr. 2019 Feb;38(1):152-158.

I’ve noticed the term ‘super food’ is thrown around much too easily. The fact that there is no clinical definition of a super food allows a lot of misleading marketing using scientific jargon to confuse people into developing misconceptions. One example that may disappoint many of you is the use of acai berry for weight loss. Once filtering through scientific publications, it can be found that all of this hype was based on just one 2011 pilot study that was done using only 10 subjects, a small sample size which, in scientific research, is considered way too small to draw any hard conclusions. Although it has some antioxidant properties, the flavonoid content is approximately equivalent to cranberries, and the acai berry is currently not a ‘recognized as safe’ food in the United States. There are plenty of examples like this on the market today, and we must remember to consider if they are actually super foods, or just super marketing. But anyway, we’re not here to talk about berries – we’re here to talk about BROCCOLI! Broccoli (and the whole Brassica family, really) is about as close to a super food as it gets. This is because they contain a variety of glucosinolates, which are metabolized into compounds called isothiocyanates. These compounds carry the capability to inhibit liver enzymes that are involved in activating carcinogens and toxins, and therefore help us to keep our bodies clean, healthy, and toxin-free. Because of these fantastic detoxification properties, these nutrients have been studied in relation to their cancer fighting properties. Specifically, broccoli grown in the South of Italy has shown to be especially high in these cancer-fighting agents. So really, who goes to Italy for pasta and wine anymore? I go for the broccoli. Today I’m going to introduce you to broccoli bread, which provides a wealth of nutrients along with a substitute for the refined grains of bread, which may be a little too common in our diets. It also provides a fantastic alternative for anyone doing a candida or dysbiosis diet. This bread is low carb, high protein, gluten-free, dairy-free, sugar-free, with a great texture and taste that’s so rich I’ve still yet to wrap my head around the fact that it’s good for you. So….let me explain how to binge on a loaf of broccoli. Low Histamine Broccoli Bread Recipe 1 large head of broccoli, roughly chopped2 cloves garlic½ cup spring onion, roughly chopped¼ cup coconut flour1/3 cup organic all-purpose or gluten-free all-purpose flour1/4 cup butter2 eggsSalt to taste Instructions: 1. Preheat oven to 375°F.2. Place chopped broccoli, spring onion, and garlic into the food processor and pulse until the mix becomes very fine and almost paste-like.3. Remove the broccoli mix from the food processor into a mixing bowl. Add coconut flour, butter, eggs and salt and other flour.4. Use a fork to mix together until the texture forms a moist and thick batter with the consistency of pudding. If batter is too runny, add a little extra flour of your choice. If batter is too thick, add a little extra butter.5. Line a bread pan with parchment paper and pour in batter.6. Place in the middle rack for 45 minutes.7. After 45 minutes, raise temperature to 425°F for 10-15 minutes or until the crust becomes lightly browned. You should be able to insert a fork that comes out clean, or push the top to ensure the bread has become solid and bouncy.8. Allow bread to cool. Slice and add some hummus, grass-fed butter, or any other toping you like, and enjoy!  

This hidden compound in food could be causing your symptoms.   Get the FREE Food List Do you experience reactions to foods, even though you seem to be eating a healthy, natural diet?Do you have symptoms like digestive distress, skin rashes, headaches, anxiety or allergy-like symptoms?Well, today, I'll tell you about a little-known-compound that may be the culprit behind your food sensitivities and symptoms.That compound is called histamine, and it's present even in healthy, all-natural foods.You've probably heard of histamine before in relation to allergies (think anti-histamines which act against allergies).Histamine is a highly inflammatory compound and, although it occurs naturally, many people become intolerant to foods which are high in histamine.This intolerance is exactly what can cause you to experience your food sensitivities and other symptoms!In fact, histamine intolerance can even be the underlying issue behind skin problems such as eczema and psoriasis, anxiety, digestive issues such as irritable bowel syndrome (IBS) and much more.  *For a more comprehensive list of symptoms, see my post on histamine intolerance symptoms How to Reduce Histamine Symptoms The good news is that histamine intolerance can be controlled very quickly, simply by eliminating high histamine foods from the diet and focussing on low histamine foods instead.The benefits of a low histamine diet: Fast relief from a variety of symptoms (commonly occurs within 1-2 weeks) Understand exactly which foods are causing a reaction No guess work - I've listed all restricted and allowed foods As someone who personally suffered from histamine intolerance, I put together the most comprehensive histamine intolerance foods list available so that those of you that are histamine intolerant can experience fast relief, as well. How to Succeed on a Low Histamine Diet Your new low histamine diet will have you diving into uncharted territory.So, if you want to experience maximum symptom relief, click on the button below to get the free Low Histamine Diet eBook, which will provide you with: Full low histamine foods list 102 healthy foods you should avoid Additional tips, tricks and info for fast symptom relief Click the button below to get started on your new diet today! Get the FREE Food List

How do you know if you're experiencing histamine intolerance symptoms? Histamine intolerance is becoming increasingly identified as an underlying cause of numerous strange, allergy-like symptoms, that often appear without any history of such issues.And, as histamine intolerance symptoms can be body-wide, it can become pretty difficult to pinpoint this rare, multi-faceted disorder.Histamine is best known as a compound which is released in response to allergic reactions (think seasonal allergies: many people take anti-histamines).The release of histamine occurs as part of a normal biological mechanism. So, when your body is functioning properly, histamine is produced and degraded in tolerable amounts, thus preventing you from experiencing histamine intolerance symptoms.In this case, you can enjoy everything from chocolate to tomatoes to wine, without the ill health and confusion that follows. (Although, just a tip for all you wine-o's out there - I did my research on low histamine wine and posted a list of them for you to enjoy).Moving on... High histamine symptoms If, however, you are histamine intolerant, this means that the amount of histamine that your body is producing or consuming (through food and environment) is not balanced with the rate at which that histamine being degraded.This resulting in higher-than-normal biological levels of histamine - and, presto: histamine intolerance symptoms appear.In histamine intolerant individuals, high levels of histamine are capable of producing such histamine intolerance symptoms that may seem similar to an allergic reaction. Think hives, rashes, itching and congestion.It's notable that, what many people don’t realize, is that histamine intolerance can produce a variety of seemingly unrelated symptoms. These symptoms include digestive distress (particularly diarrhea), mood issues and fatigue.Due to the fact that histamine intolerance symptoms are variable, widespread and can impact nearly every single system in the body, histamine intolerance is one of the most difficult intolerances to identify and diagnose.Additionally, the causes of histamine intolerance can be varied as well - making each case a complex combination of various factors.Below, I’ve detailed a list of common histamine intolerance symptoms impacting various areas of the body. Histamine intolerance symptoms list: Gut & Digestive Symptoms Irritable Bowel Syndrome (especially IBS-D) Bloating Diarrhoea Excessive flatulence Constipation (less common than diarrhea) Stomach aches or cramps (including severe menstrual cramps) Nausea Vomiting Acid reflux / Heartburn / Indigestion General digestive symptoms Skin symptoms Rashes Urticaria / Hives Psoriasis Eczema Acne or pimples Rosacea or redness Pruritis / Itchiness (also ocular pruritus or itchy eyes) Inflammation of the skin Respiratory symptoms Congestion Asthma Runny nose Sneezing Chronic cough Rhinitis Difficulty breathing Cardiac symptoms Arrhythmia Fast beating Fluttering Tachycardia Circulatory symptoms Circulatory collapse Hypotension Hypertension Constant shivers or chills Dizziness Psychological symptoms Anxiety Stress Depression Mood swings or imbalances Irritability Inattentiveness Lack of concentration Additional symptoms Headaches / migraines Fibromyalgia Watery eyes Fatigue Sleep issues Oedema (swelling often around eyes, mouth and throat) As you can see from this extensive list of histamine intolerance symptoms, there can be a lot of variability in the disorder, with an increasing number of symptoms continuing to be researched.One of the best ways to identify if your symptoms are due to histamine intolerance, is to follow a simple low histamine diet, which is used to reduce internal histamine levels and alleviate symptoms.If symptoms are due to histamine intolerance, studies have shown symptoms to relieve within the first 1-2 weeks.To receive my free low histamine diet, along with a guide to histamine intolerance and info on finding the root cause of your intolerance, click the button below! Get the low histamine diet! Life's too short to let symptoms control you.Anita Tee, Nutritional Scientist

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.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 7 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. 7 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. N-acetyl cysteine N-acetyl cysteine is an important supplement for histamine intolerance, as it has shown to be responsible for potentiating inhibitory effects of mast cells on histamine release. In other words, N-acetyl cysteine acts as an assistant for maximizing the effect of other supplements that are used to reduce histamine release [10].This assistance can produce profound effects, as an increased release of histamine from mast cells is one of the primary causes of histamine intolerance, thus indicating that N-acetyl cysteine can relieve symptoms by targeting the root cause of histamine intolerance, rather than the symptom itself. 7. Natural D-Hist Natural D-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, N-acetyl cysteine, 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, Natural D-Hist combines all of the best histamine-healing remedies into one single supplement of perfectly proportioned dosages for maximum symptom relief.The compounds in D-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. Natural D-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