Blogs, books and recipes written by the low histamine chef (Yasmina Ykelenstam), a health journalist who has managed her own
Avocados are naturally very high in histamine and such high levels can be problematic for people with histamine intolerance. If you suspect that you may have histamine intolerance, it is best to avoid foods high in histamine, such as avocados.
Eggs are low in histamines, this makes them ideal for the low-histamine diet. Chickpeas, peanuts, and lentils have been found to have low concentrations of histamines and may be safely consumed in a low-histamine diet.
A. Potatoes do not have a high histamine content and do not increase the body's histamine burden. Therefore, most people with histamine intolerance can eat them safely. You can also eat potatoes with additional food sensitivities, such as gluten sensitivity.
Carrot is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers. Your reaction to carrot may be different than someone else's.
Sourdough, a fermented bread, can be moderately high in histamine and other amines like tyramine.
Chicken is low histamine only if it is fresh or frozen. Like all meat and poultry products, chicken is highly perishable and will form histamine rapidly. Avoid ground, marinated, smoked, aged and/or canned chicken.
Bananas are not directly high in histamine, but many people have reported that bananas are still a trigger for their histamine intolerance symptoms. Such a food is known as a “histamine liberator,” and should therefore be treated like a high histamine food.
Most fresh foods, especially fruits and vegetables, are low in histamine. There are exceptions to this rule, however: spinach, eggplant, and tomatoes tend to contain higher amounts. These vegetables may contain enough histamine to trigger an inflammatory response in an intolerant person [7, 13].
White Bread is likely suitable for a low histamine diet. White Bread is likely low in histamine and other amines and does not trigger release of the body's natural histamine.
There is currently no cure for histamine intolerance. The key to success is for the patient to learn to adjust to a low-histamine diet and manage the condition(s) until it either goes away, or for life. The patient needs to avoid stress.
Often noted for its mood-boosting chemical effect to the brain, a lesser known fact is that chocolate can also release histamines in the body that may trigger embarrassing and uncomfortable reactions if you suffer from a histamine intolerance or DAO deficiency.
Histamine, tyramine and phenylethylamine can all cause flushing, palpitations and headaches and are found in black beans, shrimps and soy sauce which of course are often served in Chinese restaurants.
PRESSURE COOKING is a great way to prepare harder pieces of meat that otherwise would need a slow and long cooking method. A pressure cooker will be your best friend for low histamine cooking. An Instant Pot is great, but even a manual pressure cooker works. I even cook meat and chicken straight from the freezer.
Broccoli is likely suitable for a low histamine diet. Broccoli is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers. Your reaction to broccoli may be different than someone else's.
Coffee contains histamines in low amounts, but for people who are sensitive to them, it contains plenty to get a reaction out of them. While the natural histamine content in coffee is low, some coffee processes can increase histamine levels.
Butter is low histamine. Every person has unique dietary triggers. Your reaction to butter may be different than someone else's. Test your individual tolerance to ingredients carefully and then keep track of them with the Fig app.
Olive oil though, is rated as low histamine on the SIGHI list. It's also described by Mast Cell 360 that 'olive oil's polyphenols and healthy fats are supportive of mast cells'.