Low-histamine diet for endometriosis
Author: Stefanie Heider, Founder of endo2power
Many people affected by endometriosis are familiar with the feeling: your cycle severely limits your everyday life, pain is omnipresent and you actually don't know what to eat anymore because the 'endo-belly' is constantly making itself felt. The internet is full of well-meaning advice: no gluten, no sugar, no dairy products, and then low-histamine to boot. In this context, nutrition and lifestyle are increasingly becoming the focus when it comes to dealing with endometriosis. While you can now find many alternatives for gluten, you often find yourself very lonely in the supermarket when it comes to the topic of histamine. But what exactly is behind this? Does it even make sense to go to all this trouble and look for low-histamine foods for endometriosis? This article gives you some guidance and explains why the topic of histamine in endometriosis plays a role. After reading this, you will not only be informed, but you will also know what to eat soon and where to get the ingredients delivered conveniently to your home!
What is endometriosis?
Endometriosis is a chronic disease in which tissue similar to the lining of the uterus grows outside the uterus. The consequences vary and are different for every person affected. Typical symptoms include extreme pain (especially pelvic pain during menstruation), CFS (chronic fatigue), pain during sexual intercourse, and infertility. In addition, many endometriosis sufferers suffer from food intolerances and digestive problems. A central mechanism in endometriosis is chronic inflammatory processes. This is where histamine comes into play.
How are endometriosis and histamine related?
The link between endometriosis and histamine has already been scientifically investigated. Even if more research on the subject is still needed, there is evidence of a connection between histamine and endometriosis lesions.
Histamine is a messenger substance produced by the body that plays a role not only in allergic reactions but also in inflammatory processes, pain perception, and the regulation of the immune system. Studies have shown an increased number of activated mast cells in endometriosis lesions, which can, among other things, release histamine.
Another important point is the connection with the gut. Many sufferers also suffer from gastrointestinal complaints. Potential links between histamine and gut health are being researched here. However, how exactly these factors interact in endometriosis has not yet been conclusively clarified.
The relationship with hormones such as estrogen is also a subject of research. Estrogen can influence the activation of mast cells and thus the release of messenger substances like histamine. The specific significance of this interaction for the development and manifestation of endometriosis and its symptoms is currently being further investigated.
Do you automatically have a histamine intolerance if you have endometriosis?
The short answer is: No, not automatically. An endometriosis diagnosis does not necessarily mean that you also have a diagnosed histamine intolerance. However, there is evidence of potential links between histamine and endometriosis. If you are also sensitive to histamine-rich foods or have been diagnosed with a histamine intolerance, a low-histamine diet may be individually beneficial.
A low-histamine diet is not intended to treat or cure endometriosis, but rather to reduce histamine intake through diet.
In fact, there is still no cure for endometriosis today. However, a balanced, nutrient-rich diet can be an important part of a health-conscious lifestyle.
What kind of diet is suitable for endometriosis?
Many people with endometriosis rely on a balanced, nutrient-rich, and as unprocessed a diet as possible. The nutritional recommendations often cited for endometriosis and histamine intolerance overlap here. This often makes implementation easier than you might think.
Basic principles of a balanced and low-histamine diet
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Fresh on the plate: Avoid processed foods, leftovers (that have been in the fridge for a long time), and long-life products (canned goods). Histamine forms naturally in food the longer it is stored or aged.
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Plant-based: Plenty of fresh vegetables and fruit (with the exception of histamine-rich varieties such as tomatoes) provide antioxidants and fiber. However, raw food is not always well tolerated, as it can cause significant bloating.
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Fewer animal products: Meat, especially red meat and sausages, as well as aged cheese and fermented dairy products, are often rich in histamine. Fish is tricky because it forms histamine quickly.
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Reduce gluten: Many sufferers report that it does them good to reduce or avoid gluten.
The everyday tip: Eating low-histamine with endometriosis
The greatest enemy here is not just the food itself, but also storage. When you cook, it is best to do so freshly and in amounts that you will eat promptly. Caution is also advised when freezing foods containing histamine: In principle, fresh vegan foods are particularly suitable for freezing, as animal products like meat and fish can form histamine more quickly if stored improperly. Freshly caught fish and fresh meat are an exception. You can freeze these as well. The important thing here is to process them as directly as possible while frozen, for example by putting them straight from the freezer into the pan or pot. Slow thawing or thawing for hours at higher temperatures should be avoided, as this can lead to an increased build-up of histamine.
In general: Rapid cooling and maintaining the cold chain are particularly important. If you are transporting food, for example, a cooler bag with ice packs can help keep the temperature as constantly low as possible.
But what about everyday things like snacks or simply the tomato sauce for a quick lunch, which I am now actually supposed to leave out? Here is a practical tip for everyday life:
A good base for many dishes is a high-quality vegetable sauce that is suitable for a low-histamine diet. It saves time, contains no hidden histamine bombs, and is gluten-free and vegan. The organic vegetable sauce from HistaFood is an excellent alternative to classic tomato sauces, which are very high in histamine.
Lieferzeit: 2-3 Tage
Stefanie's favorite recipe: Creamy broccoli pasta with organic vegetable sauce
Stefanie is not only an endometriosis sufferer herself, but also the founder of the platform endo2power. Here, those affected by endometriosis can find complementary and alternative ways to better cope with "the endo" in everyday life. For her, nutrition plays one of the most important roles in dealing with endometriosis. Give up pasta with tomato sauce? Not an option! That's why here is Stefanie's favorite recipe for soul food that not only tastes good but is also suitable for a low-histamine diet.
The recipe is suitable for a low-histamine diet, gluten-free & vegan.
Ingredients (for 2 portions):
• 200–250 g gluten-free pasta of your choice
• 1 jar HistaFood organic vegetable sauce
• 2 handfuls of broccoli florets
• 1 handful of nuts that you tolerate well (my favorite are almonds, even better are macadamia nuts), soaked in water overnight; alternatively coconut milk
• 1 tbsp olive oil
• Optional for even more flavor: HistaFood organic vegetable bouillon
Preparation:
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Cook the pasta in salted water according to the package instructions.
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Meanwhile, gently sauté the broccoli in olive oil (over medium heat). You can also add a little water (just enough to cover the bottom slightly), then it will be faster.
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Puree the nuts in fresh water to make a paste. Use only enough water so that the nuts puree well.
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When your broccoli is ready and there is no more water left in the pan or pot, add the organic vegetable sauce and heat it briefly. Then mix in the nut paste or a splash of coconut milk to make the sauce even creamier.
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Finally, add the pasta. Done!
Why this recipe?
Gluten-free pasta
It is controversial whether a gluten-free diet is necessary for all endometriosis sufferers. If you do not tolerate gluten well, it may be worth trying gluten-free alternatives. A gluten-free diet can help reduce digestive complaints such as bloating, provided that gluten or gluten-containing foods trigger symptoms for you. It is also easy to integrate into a balanced diet.
Organic vegetable sauce from HistaFood
✓ Organic vegetable sauce with bell pepper, carrot & beetroot
✓ Suitable for a low-histamine diet
✓ Gluten-free & lactose-free
✓ Vegan
✓ 100% natural organic ingredients
Without tomatoes, but with plenty of flavor, so you won't even notice that it is a "no-mato sauce".
Broccoli
Broccoli is a great vegetable for a balanced and low-histamine diet.
Nuts
The nuts in the recipe provide creaminess. Not all nuts are well suited for a low-histamine diet. As a suitable alternative, you can use coconut milk (1). To avoid additives, you can also make this yourself by pureeing fresh coconut (1) or coconut flakes (1) in water.
Olive oil
Olive oil is a classic of Mediterranean cuisine. It is best to pay attention to gentle processing.
Conclusion
A low-histamine diet can easily be combined with a balanced diet for endometriosis. It doesn't have to be difficult to find alternatives to typical products like tomato sauce. Basically, it's about one thing: your well-being and an individual approach to "your endo". In this regard, holistic impulses, such as those you can find on endo2power, as well as the super-delicious products from HistaFood, can make your everyday nutritional life easier.
About the author
Stefanie is a certified yoga teacher, has a Master's degree in Cultural Anthropology (M.A.), and is affected by endometriosis herself. With her information platform endo2power, she raises awareness for endometriosis and provides holistic support to help people better manage the disease in their everyday lives.
Sources:
- The Role of Mast Cells in the Development and Advancement of Endometriosis. PMID: 40028674. https://pubmed.ncbi.nlm.nih.gov/40028674/
- MRGPRX2 Mediates Mast Cell-Induced Endometriosis Pain Through the Sensitization of Sensory Neurons via Histamine/HRH1/TRPV1 Signaling Pathway. PMID: 40600649. https://pubmed.ncbi.nlm.nih.gov/40600649/
- The Histamine-Associated Inflammatory Landscape of Endometriosis: Molecular Profiling of HDC, HRH1-HRH4, and Cytokines Across Lesion Subtypes. PMID: 41516088. https://pubmed.ncbi.nlm.nih.gov/41516088/
- Brassica Bioactives Could Ameliorate the Chronic Inflammatory Condition of Endometriosis. https://www.mdpi.com/1422-0067/21/24/9397
- Unravelling the Intricate Link: Mast Cells and Estrogen-Induced Pain Sensitization in Endometriosis. PMID: 41079937. https://pubmed.ncbi.nlm.nih.gov/41079937/
- Histamin und Endometriose: Wie Ernährung Beschwerden lindern kann. https://www.endometriose-doc.de/ernaehrung/histaminarme-ernaehrung-bei- endometriose-1381443.html • Endometriose: Entzündungen und Schmerzen mit der Ernährung zähmen – https://fet-ev.eu/endometriose-ernaehrungstherapie/
