Cravings and histamine intolerance
Do you often experience sudden cravings for something specific, usually sweet or fatty? Or, in the worst case, for something high in histamine? These "craving attacks" are not uncommon with histamine intolerance. Quite the opposite, in fact, as histamine is closely linked to the feeling of hunger. Therefore, we would like to give you a few tips on how to break the histamine-induced craving cycle .
How many low-histamine meals should you eat per day?
It is important to treat yourself to a low-histamine and filling meal in between meals so that cravings don't even arise in the first place.
The number of meals one should eat per day is very individual.
Typically, this consists of three full meals plus a few small snacks. However, for those with a sensitive stomach, it is recommended to eat several small meals throughout the day.
The link between histamine and cravings
Histamine influences our appetite and hunger via the H3 receptor. Specifically, histamine has an appetite-suppressing effect.
The following processes then take place in our body:
- If our histamine levels are too high, our appetite decreases and we are therefore more likely to eat less.
- Once our histamine levels drop, our appetite returns. Unfortunately, it's usually double or triple the amount because we haven't consumed enough energy through food in the preceding period. This energy needs to be replenished.
These processes make people with histamine intolerance more prone to "cravings." These are particularly insidious because there's a higher risk of histamine-rich foods creeping into our diet, thus starting the cycle all over again.
Hormones , nutrient deficiencies, and an overworked liver can also contribute to cravings. In this case, you'll more often crave sugary, fatty, or salty foods like chocolate, chips, or pizza.
The connection between histamine, cravings and the liver
The liver also plays a crucial role in histamine intolerance, as it contains the second most important enzyme for histamine breakdown: HNMT (histamine N-methyltransferase). If the liver is overloaded or the metabolism is imbalanced, it can no longer perform its natural function, thus disrupting histamine breakdown. This can also influence the histamine-induced craving cycle.
Tips on how to break the histamine craving cycle:
1. Eat at least three meals at fixed times a day – regardless of what your appetite tells you. The amount can then vary depending on your hunger and appetite. Perhaps you'll develop a routine from this?
2. Follow a strict low-histamine diet to avoid triggering cravings. A diet higher in histamine can also promote inflammation in people with histamine intolerance and should be strictly avoided.
3. Drink still, low-sulfate water or low-histamine herbal teas between meals.
4. When cravings strike, first consume bitter substances. These not only have a positive effect on digestion and detoxification, but they can also help curb our appetite. Sufficient bitter substances can reduce cravings for sweets.
You can obtain low-histamine bitter substances from:
- Chicory
- broccoli
- Raddichi
- olive oil
- turmeric
- fennel
- celery
- radish
- Milk thistle
- Ginger