Trying new foods with a histamine intolerance
At the beginning, a histamine intolerance diagnosis often leaves you feeling helpless. Questions arise, such as:
- “What can I actually eat?”
- “Will I never be able to eat xy again?”
- “How can I bring more variety back into my diet?”
The diagnosis can be overwhelming at first and seem hopeless. But it really isn't!
And that is why in this blog article you will get a short guide on when and how best to test new foods, as well as some suggestions on which foods are suitable for testing. We have also summarized and answered the most frequently asked questions.
The right approach is very important when trying things out, and we would like to help you with that. Please always pay attention to your individual tolerance threshold! This is different for everyone, and tolerance cannot be generalized.
When can I try new foods again?
Only try new foods again after you have been strictly following a low-histamine diet for at least 4 weeks and your symptoms have significantly subsided. Otherwise, you won't know exactly what a potential reaction is related to.
It makes sense to start testing after a treatment course. During a course, you address the root causes of your histamine intolerance and learn to better understand your body. Afterwards, the likelihood is greater that you will tolerate new, perhaps slightly more histamine-rich foods again.
Before you integrate a new food, also pay attention to your lifestyle. Histamine is not only related to diet. Psychological and physical stress, as well as extreme heat, place additional strain on your body and can fill your "histamine bucket." So take good care of yourself and your body, ensure relaxation and positive thoughts (as well as cooling off in summer and warm clothing in winter).
What is the best way to try out new foods?
We recommend starting small. You can test one new food of your choice per week. Fruit and vegetables are particularly suitable for starting out.
Fruit and vegetable varieties are very healthy, nutritious, and have less allergenic potential than processed or dairy products. This makes it more likely that you will achieve success when testing new foods.
Observe your body closely over 3 days. You can also keep a food-symptom diary where you write down what you ate and how your body reacted to it. This way, you will get to know and understand your body better day by day.
Are you wishing for more variety in your low-histamine daily diet? With our HistaStarter set, you can discover six selected organic foods that are suitable for a low-histamine diet – from savory basics to snacks for in between.
This allows you to easily expand your meal plan with new favorite products.
Lieferzeit: 2-3 Tage
Which foods can I use to start the testing phase?
Below, we have listed some examples of foods for you that tend to be good to start with. These are from Group 1 of the SIGHI list. Observe carefully and without any pressure whether your tolerance has improved.
Watermelon (1)
Watermelons count as vegetables and consist of 90 percent water. They contain less sugar than other types of melon, have an increased level of B vitamins, and are true thirst quenchers.
Sesame (1)
Sesame seeds can be particularly interesting for you if you eat a vegetarian or vegan diet. They contain iron, calcium, and the B vitamins B1, B2, and B6. Sesame also contains a certain amount of fat, fiber, and protein.
Fresh mushrooms (1)
Mushrooms contain a lot of protein and B vitamins. This includes the essential B2, B3, B5, B7, and B12. As such, they are also among the foods that are beneficial for you if you follow a vegan or vegetarian diet. Furthermore, mushrooms are virtually free of fat and cholesterol.
Vanilla (1)
Here you should make sure to use real vanilla and not confuse it with synthetically produced vanillin sugar. You can use vanilla in many versatile ways in the kitchen for flavoring or sweetening.
Hazelnuts (1)
These little nuts contain many vitamins and minerals. Among others, B vitamins, Vitamin A, E, K, and also calcium, potassium, and magnesium.
Onions (1)
Onions and garlic are relatively prominent in the preparation processes of many dishes. They are simply flavor enhancers and home remedies due to their anti-inflammatory properties – truly an all-rounder. This healthy vegetable contains sugar, B vitamins, potassium, Vitamin C, and essential oils.
Pear (1)
Pears are rich in Vitamin C, folic acid, potassium, calcium, Vitamin A, and iron. They are also low in calories and work great as a snack in between meals.
Cashews (1)
Cashew nuts are rich in unsaturated fatty acids, proteins, and carbohydrates. But zinc, iron, and copper can also be found in these little moon-shaped nuts.
We have listed some other foods here that are suitable for testing. These, however, are from Group 2 of the SIGHI list. It is best not to start immediately with these, but to approach them slowly.
- Raspberries (frozen) (2)
- Papaya (2)
- Avocado (2)
- Arugula (2)
- Olives (2)
- Chickpeas (2)
These food suggestions could make your meals more exciting, and we hope you see: You can eat much more than it seems at the beginning. Work with your body and not against it, and many things will become a little easier.
And even if you know your personal tolerance better and better, a more histamine-rich meal cannot always be avoided in everyday life. For exactly such situations, our DaoFit can be your little helper.
It contains vegan DAO from pea sprouts as well as Vitamin C from acerola and quercetin and is taken about 15 minutes before a meal – practical for at home and on the go.
Lieferzeit: 2-3 Tage
