10 tips for a low-histamine diet
In this article, we've compiled some useful tips on how to make your daily life with a low-histamine diet as easy as possible. According to studies, approximately 20% of the population is affected by histamine issues. In addition to histamine intolerance, this can also be due to reasons such as irritable bowel syndrome, allergies, or other chronic inflammatory diseases.
The following tips will make your low-histamine daily life easier:
1. Reduce stress
Since many affected individuals report that their symptoms are exacerbated by stress, it is advisable to reduce stress as much as possible. This accordingly leads to a reduction in symptoms. Planning relaxation phases with meditation, yoga, or a walk is excellent for stress reduction.
2. Drink tea
There are some types of tea that have a proven histamine-reducing effect. These include hibiscus tea, ginger tea (1), chamomile tea, and peppermint tea.
Green tea and black tea, however, are rather unsuitable for a low-histamine diet. Another advantage of tea is that it supports histamine breakdown, calms digestion, and can strengthen the immune system.
3. Food diary
Since the symptoms of histamine intolerance often vary greatly, it is very beneficial to keep a food diary to understand which foods triggered symptoms and after which you felt good.
4. Avoid histamine liberators
Histamine liberators are foods that stimulate histamine release in the body and are often poorly tolerated. Therefore, you should ideally avoid them. The most common histamine liberators include citrus fruits, alcohol, legumes, and chocolate.
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5. Buy fresh food
When buying food, you should make sure that it is as fresh as possible. Because the principle for food is: "The fresher, the more tolerable". For a precise overview of tolerable foods, you can find an excellent overview here.
6. Managing restaurant visits
It's important to carefully examine the dishes on the menu. It's best to speak with the waitstaff and explain that you are "allergic" to many ingredients. If the restaurant doesn't adequately accommodate your needs, you can always order something simple like spaghetti or parsley potatoes with butter or olive oil.
7. Storage of food
Here, you should definitely note that even low-histamine foods can turn into real "histamine bombs" with increasing storage times. For fruits and vegetables, you should store them in a cool, dry place, preferably in an airtight container. Fish and meat should ideally be consumed on the same day or frozen after purchase. For meat, it is advisable to rinse it with water before frying, as histamine is water-soluble. Dairy products should definitely be stored in the refrigerator and consumed within two days. Plant-based alternatives, however, are still edible even after 3-4 days once opened.
8. Combat cravings
Cravings can arise from boredom, frustration, or through stress and metabolic disturbances. Instead of directly compensating emotions with unhealthy food, you could first try to deal with the emotions differently. For example, you could read a book, call friends or family, go for a walk, or even meditate to interpret the emotions.
9. Pay attention to additives
When following a low-histamine diet, it is especially important to pay attention to additives in ready-made products, spice mixes, and tea blends. Intolerable additives include, for example, glutamate or citric acid. In most cases, these themselves do not contain histamine, but for many affected individuals, they lead to an increased release of the body's own histamine, which is bound in the mast cells of the skin.
10. App recommendation InTolerApp
The #1 scanner app for people with intolerances! With the InTolerApp food scanner, managing your personal diet is easier than ever – perfect for a low-histamine diet, low-fructose diet, FODMAP lifestyle, and individual dietary preferences. In seconds, you'll know which foods are right for you!
What can the app do?
The InTolerApp supports you with all your dietary preferences by allowing you to directly scan barcodes & ingredient lists with two practical scanners, and instantly see if the product fits your personal diet.
After installation, you simply select your preferred dietary forms and food filters and can start right away. With the extensive search function, you can quickly find suitable foods for your lifestyle.
You can give each product your own rating, which then directly influences the results of your scanner. This makes the InTolerApp a personalized companion on your nutritional journey.
The included food journal also helps you to track your eating habits and better understand which foods are good for your well-being. Special phase filters support you in gradually building a balanced diet.
The app supports a variety of food filters, including: Histamine, Lactose, Fructose, Low FODMAP, Gluten, Sorbitol, Xylitol, Mannitol, dairy-free, AlphaGa, pork, pollen-associated foods, wheat, barley, soy, glutamate, oxalic acid, sulfite, nuts, diet without flavor enhancers, diet without sweeteners, and many more filters!
Additionally, the app offers filters for vegetarian, vegan, and pescetarian diets.
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Disclaimer: The InTolerApp is exclusively a lifestyle tool to support your individual dietary preferences. The app serves only for information and orientation in food selection based on personal preferences. It is NOT a medical product, does NOT constitute medical advice, and is NOT suitable for the diagnosis, treatment, or prevention of diseases. The use of the InTolerApp in no way replaces professional advice from medical professionals. For health complaints, intolerances, allergies, or other medical questions, you should always contact a doctor or nutritionist. The information in the app is provided without guarantee of correctness, completeness, or timeliness. The developer assumes no liability for decisions or actions taken based on the app's content. Use is at your own risk.
