In many cases, histamine intolerance is also accompanied by a disruption in bowel function. The gut has a tremendous influence on our health and, in the case of inflammation or dysbiosis (an imbalance of the gut flora), can promote illnesses and food intolerances. You can support your gut and improve your digestion with natural foods.
Alkaline foods
These foods are metabolized by the body into bases. Alkaline foods are very nutrient-rich and help maintain the acid-base balance. They thus counteract inflammation and support the intestines in digestion. These include primarily fruits, vegetables, seeds, and herbs. Not all alkaline foods are
Low in histamine, therefore here is a small selection of compatible alkaline foods:
- Ginger
- potatoes
- Cauliflower
- carrots
- fennel
- zucchini
- green leafy vegetables
- Cucumber
- apricot
- Cherries
Dietary fiber
Dietary fiber refers to components of food that are only partially or not at all metabolized by the digestive system. It strengthens the gut flora and counteracts digestive problems (constipation, diarrhea). Dietary fiber is found in fruits, vegetables, grains, nuts, and legumes. When consuming these foods, it is important to ensure adequate fluid intake. Again, the histamine content should be considered; therefore, here is a small selection of low-histamine, high-fiber foods:
- apples
- Blueberries
- currants
- apricots
- broccoli
- carrots
- potatoes
- Almonds (1)
- Wholegrain spelt flour (flour, pasta, semolina…)
Prebiotics
Prebiotics are indigestible dietary fibers and also contain oligofructose (a complex sugar) and inulin (a plant-based energy reserve). They stimulate intestinal activity, help with diarrhea and constipation, and contribute to maintaining and restoring the natural gut ecosystem. This can be explained, among other things, by the fact that beneficial gut bacteria (bifidobacteria) feed on prebiotic foods and can thus multiply more rapidly.
Examples of low-histamine prebiotics include:
- black salsify
- Onion (1)
- Garlic (1)
- parsnip
- Chicory
turmeric
Turmeric has strong anti-inflammatory properties and can stimulate the production of gastric and bile juices. Therefore, regular intake of turmeric can provide relief for an irritated gastrointestinal tract.
Caraway (powdered)
Caraway (powder) helps with indigestion and bloating. It soothes the gastrointestinal tract and stimulates the metabolism.
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