Histamines are present in all of us, and they normally cause only minor seasonal allergies. However, you may be particularly sensitive to these chemicals, causing real problems in your daily life. Because the majority of histamines are derived from food, dietary changes are the most effective treatment for histamine intolerance. Follow these steps to eliminate histamines from your diet and begin feeling better.
Method 1 Foods to Eat
1. Fresh, unpreserved foods: In general, any food that contains preservatives is high in histamines. This means that eating fresh, unpackaged food is your best option. To keep your histamine levels low, try to eat as many fresh meals as possible.
Meat, poultry, and fish are all acceptable as long as they have not been packaged or preserved.
Frozen foods, such as meat, fish, and vegetables, are generally safe as long as they were frozen fresh and contain no added preservatives.
It may be beneficial to prepare some of your own meals, so now is an excellent time to learn some new recipes!
2. Fruits and vegetables: The majority of these are safe and healthy options. In order to get essential vitamins and nutrients in your diet, include plenty of fresh fruits and vegetables in your meals.
This rule is not without exceptions. Avocados, bananas and plantains, citrus fruits, eggplant, and spinach are all high in histamines, so avoid them.
3. Whole grains are naturally lower in histamines and should not cause any problems. Feel free to eat bread, pasta, rice, oats, and flour as part of your regular diet.
Sourdough bread and yeast products, such as marmite, are higher in histamines than whole grain breads, so avoid them.
Whole grain and whole wheat products are generally healthier than white varieties, so if you normally eat white bread and rice, make the switch.
4. Eggs and milk substitutes: Dairy products such as cheese and milk tend to raise histamine levels, but milk substitutes are fine. Replace cow’s milk in your diet with soy, oat, or coconut milk. Fresh eggs are also acceptable.
Some people tolerate goat or sheep milk better than cow milk, so give it a try if you want to incorporate more dairy into your diet. These milk sources are also used to make cheese.
Method 2 Foods to Avoid
1. Fermented, pickled, or preserved foods: Preservatives of any kind are high in histamines. Avoid cured or smoked meat, sausages, bacon, canned goods, and anything packed in vinegar.
Yogurt, kefir, sauerkraut, miso, and pickles are all examples of fermented foods.
Frozen meals are also high in preservatives, so avoid them as much as possible.
2. Citrus fruits: While they are tasty and generally healthy, they are also high in histamines. Avoid oranges, lemons, limes, grapefruits, and other citrus fruits.
This also applies to citrus fruit juices. Remove the orange juice and lemonade from the recipe.
Remember to include a variety of non-citrus fruits in your diet. This is necessary to ensure that you get all of the nutrients you require to stay healthy.
3. Tomatoes, eggplant, spinach, and avocados, as well as beans and legumes: Vegetables are generally very healthy, but if you have histamine intolerance, you should avoid them. The majority are safe, but tomatoes, eggplant, spinach, and avocados contain histamines. Most legumes and beans are also high in histamines, so avoid them as well.
4. Milk and cheese: These dairy products have a high histamine content. To avoid triggering your symptoms, eliminate them or substitute dairy products.
Remember that you can still have soy or coconut milk substitutes.
5. Tree nuts, cinnamon, and chocolate: Products derived from trees are higher in histamines and allergens in general. Avoid products containing tree nuts, as well as cinnamon and chocolate.
This also applies to items containing tree nuts. Almond milk, for example, may irritate you.
6. Wine and beer both contain a lot of preservatives, particularly sulfites. They are more likely than other types of alcohol to increase histamine levels.
Technically, all alcohol is bad for your histamine levels, so if you’re extremely sensitive, you should avoid drinking altogether.
Method 3 Medical Treatments
1. If you have symptoms of histamine intolerance, consult an allergist. Histamine intolerance is difficult to detect and cannot be diagnosed at home. The only sure way to know if you have the condition is to have testing and monitoring from an allergist. Make an appointment with an allergist to be tested if you suspect you have a histamine intolerance.
Histamine intolerance manifests primarily as seasonal allergies. After eating histamine-rich foods, you may experience sneezing, itchy eyes, congestion, headaches, and hives.
Some people also have gastrointestinal problems such as bloating, diarrhoea, or constipation.
Because there are no reliable lab tests for histamine intolerance, your doctor will most likely advise you to try a strict, histamine-free diet to see if it helps you feel better.
2. To alleviate your symptoms, take antihistamines. Antihistamine medications prevent histamines from causing problems in your body. If dietary changes do not improve your symptoms, consult your doctor about the best medication to control your symptoms.
Loratadine, diphenhydramine, and cetirizine are examples of common antihistamines.
Do not take antihistamines without first consulting your doctor. These are typically not intended for long-term use.
Your allergist may also advise you to take a stronger antihistamine.
3. If you’re having trouble sticking to your diet, consult with a dietician. A low-histamine diet is difficult, so it’s perfectly normal to seek assistance. Consult a dietician about your histamine intolerance. They can create a diet plan for you so you don’t have to worry about what foods to eat.
Allergists and dieticians usually collaborate closely, so ask your allergist for a recommendation or a referral.
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