Nuts and seeds for histamine intolerance

Nuts, seeds, and kernels are versatile, keep you feeling full for a long time, are rich in healthy fatty acids, a good source of protein, and healthy. But does this also apply to those affected by histamine intolerance? Are nuts, seeds, and kernels compatible with histamine intolerance, or should you rather avoid them? We want to answer this question in this blog post.

Nuts, Seeds, Kernels and Histamine (Intolerance)

Some types of nuts are indeed not compatible with histamine intolerance. This is because these types of nuts are considered histamine liberators or contain other biogenic amines, which increases the release of histamine in the body or inhibits the breakdown of histamine. To what extent nuts, seeds, or kernels cause discomfort depends on your individual tolerance threshold. However, you should avoid some types as a precautionary measure. Fortunately, there are some types of nuts, seeds, and kernels that you can enjoy with histamine intolerance.

Which nuts and kernels are suitable for histamine intolerance?

Here we give you an overview of which nuts and kernels are suitable for histamine intolerance:

• Brazil nut (however, only 2-3 nuts daily)
  
• Macadamia
• Pistachios
• Marrons/Sweet Chestnuts
• Pumpkin seeds

Almonds are a special case. According to the SIGHI list, they are declared with 1. Almonds are often well-tolerated in small amounts, so you should test them carefully if you have a histamine problem.

Are you looking for a delicious way to integrate suitable nuts and seeds into your low-histamine daily life?

Then our organic grain bread might be just right for you. It contains, among other things, pumpkin seeds, which are often well-suited for histamine intolerance. It is ideal as a quick meal or as a snack between meals.

These nuts and kernels you should rather avoid with histamine intolerance

In contrast to the compatible nut and kernel types, we would like to show you here which nuts and kernels you should rather avoid:

• Walnut
• Peanut
• Hazelnut
• Pecan nut
  
• Sunflower seeds

From these types, which are rather incompatible with histamine intolerance, the foods made from or containing these nut or kernel types are also derived. For example, you should also avoid peanut butter or hazelnut spread.

Seeds and Histamine Intolerance

Seeds are often well-suited for a low-histamine diet. You can try these, for example:

• Chia seeds
• Flax seeds
• Psyllium husks
• Hemp seeds
• Poppy seeds (1)
• Sesame (1)

Why you should supplement your diet with nuts, seeds, and kernels

It is worth integrating compatible nut, seed, or kernel types into your diet. There are several reasons for this.

• Firstly, omega-3 fatty acids: These are particularly healthy and can have a positive effect on your gut flora.
• Nuts, kernels, and seeds are a plant-based protein source with which you can cover your protein needs. This is particularly important and helpful if you eat a vegan diet.
• Nuts, seeds, and kernels contain a lot of fiber, B vitamins, and various micronutrients that can support your digestive system.
• Especially sesame, pistachios, and pumpkin seeds are considered natural sources of iron.

Nuts, seeds, and kernels can easily be included in your daily diet. They round off your muesli or porridge, are suitable as a midday snack for an energy boost, as a topping for salads, or as an evening "nibbling snack" on the sofa.

Even if you try to avoid unsuitable nuts and other histamine-rich foods in your daily life as much as possible, exceptions cannot always be avoided.

Whether at a restaurant, when traveling, or at an invitation, it is sometimes difficult to know exactly what ingredients are included. For such situations, our DaoFit can be a practical supplement.

Sources

• SIGHI-List
  
• Histamine and Nuts
  
• Overview of Histamine-containing Foods
  
• Why Nuts Are Healthy