Nutrition Advice - Histamine intolerance
Histamine intolerance occurs when there is an excess of histamine in the body or a reduced ability to break it down. This can lead to symptoms such as headaches, digestive issues, hives, itching, and nasal congestion.
Nutrition plays a crucial role in managing histamine intolerance by focusing on low-histamine foods and supporting the body’s ability to break down histamine.
Here are key strategies and dietary recommendations to help manage histamine intolerance with nutrition:
Foods to Include
- Fresh, Non-Processed Foods: Fresh, minimally processed foods are generally lower in histamine.
- Low-Histamine Vegetables: Fresh vegetables like carrots, zucchini, cucumbers, leafy greens, sweet potatoes, and green beans.
- Low-Histamine Fruits: Fresh fruits such as apples, pears, blueberries, and melons.
- Fresh Meats and Fish: Fresh, unprocessed meats and fish are lower in histamine. Freezing fresh meat and fish immediately can also help keep histamine levels low.
- Gluten-free grains: Rice, quinoa, and gluten-free oats are good options.
- Herbal Teas: Chamomile, rooibos, and peppermint teas are typically low in histamine.
- Probiotic Foods: Certain strains of probiotics that don’t produce histamine, such as Bifidobacterium infantis and Lactobacillus rhamnosus, can support gut health. Choose supplements carefully.
Foods to Avoid
- Aged and Fermented Foods: These include aged cheeses, cured meats, sauerkraut, soy sauce, and miso.
- Alcohol: Especially red wine and beer, which can increase histamine levels.
- Vinegar and Fermented Condiments: Foods like pickles, ketchup, and mustard.
- Certain Vegetables: Tomatoes, aubergine, spinach, and avocados, which can be high in histamine.
- Certain Fruits: Strawberries, bananas, pineapples, and citrus fruits, which can trigger histamine release.
- Processed and Smoked Meats: These are high in histamine and should be avoided.
Nutrients and Supplements
- Vitamin C: Acts as a natural antihistamine. Foods rich in vitamin C include bell peppers, kiwi, and broccoli. Vitamin C supplements can also be beneficial.
- Vitamin B6: Helps in the breakdown of histamine. Found in foods like chicken, turkey, avocados, and sunflower seeds.
- Magnesium: Supports immune function and helps reduce inflammation. Found in foods like leafy greens, nuts, seeds, and whole grains.
- Quercetin: A natural antihistamine and anti-inflammatory flavonoid. Found in onions, apples, and berries. Quercetin supplements are also available.
- Bromelain: An enzyme found in pineapples that can help reduce inflammation and histamine levels. Available in supplement form.
- DAO Enzyme Supplements: Diamine oxidase (DAO) is the main enzyme responsible for breaking down histamine. Supplements can help increase DAO levels and improve histamine breakdown.
Lifestyle Tips
- Stay Hydrated: Adequate hydration helps the body manage histamine levels more effectively.
- Regular Meals: Eating small, frequent meals can help maintain stable histamine levels.
- Stress Management: Stress can increase histamine release. Practices such as yoga, meditation, and regular exercise can help manage stress.
- Food Preparation: Freshly prepare and eat meals to minimise histamine buildup in foods.
Sample Low-Histamine Meal Plan
- Breakfast: Smoothie with fresh pear, cucumber, spinach, and a handful of blueberries.
- Lunch: Quinoa salad with mixed greens, carrots, courgettes, and a lemon-olive oil dressing.
- Snack: Apple slices with sunflower seed butter.
- Dinner: Grilled chicken breast with steamed sweet potatoes and green beans.
- Hydration: Chamomile tea and plenty of water throughout the day.
Additional Tips
- Storage: Store foods properly to prevent histamine formation. Refrigerate leftovers promptly and consume them within a day or two.
- Cooking Methods: Freshly cooked foods are preferable. Avoid slow cooking or fermentation processes that can increase histamine levels.
By incorporating these nutritional strategies, you can help manage histamine levels naturally and support overall health. For personalised advice, contact me for a free 15 minute Nutritional Therapy consultation.
Nutritional Therapy in Exeter & online
Looking for a dietitian, nutritionist or nutritional therapist? Want to know what the difference is and how I can help you?
Want to find out how a changed to your nutrition can improve your health? Contact me here for your free 15 minute nutritional therapy consultation.
Ready to book your nutritional therapy appointment, book your appointments in Topsham, Exminster or online here.
What is Nutritional Therapy?
Nutritional Therapy is a holistic approach to health and wellbeing that focuses on using food and nutrition to support the body's natural healing processes.
I provide personalised nutrition plans tailored to individual needs.
Whether you're looking to improve digestion, boost energy levels, manage weight, improve your nutrition intake, or address specific health concerns. Nutritional Therapy can offer valuable insights and support on your journey to optimal health.
My Nutritional Therapy diploma is held with the School of Health, and I am a registered Nutritional Therapist with the Federation of Nutritional Therapy Practitioners.
What is the difference between a; dietitian, nutritionist and nutritional therapist.
Dietitian's - Dietitian's provide practical guidance to sick individuals to help them make appropriate, healthy choices for a specific medical conditions. They often work as part of a clinical team, including for example doctors, nurses, physiotherapists etc. They take a direct approach to the illness being presented to them, not the body as a whole.
Nutritionists - Registered nutritionists are qualified to provide information and nutrition advice about food and eating habits. They may take a similar approach to a Nutritional Therapist. Nutritionists normally operate out of private practices. Dieticians will normally operate out of the NHS.
In general, nutritionists provide evidence-based information and guidance about the impacts of food and nutrition on the health and wellbeing of humans
Nutritional Therapists - Nutritional therapists practice complementary medicine, taking a holistic approach to the symptoms that are presenting in the body, They provide recommendations for diet and lifestyle to reduce or prevent health issues and illnesses. They work on the belief that the body has underlying nutritional and biochemical imbalances that lead to poor health, including mental health problems.
You can view my online brochure, of the wellbeing services I offer in Exeter, here.
