Trying new foods with a histamine intolerance
Initially, a diagnosis of histamine intolerance often leaves people feeling helpless. Questions arise such as:
- "What can I even eat anymore?"
- "Can I never eat xy again?"
- "How can I bring more variety back into my food?"
The diagnosis can initially be overwhelming and seem hopeless. But it isn't!
Therefore, in this blog post you'll find a short guide on when and how best to try new foods, as well as some suggestions for foods that are suitable for testing. We've also compiled and answered the most frequently asked questions.
The right approach is very important when trying things out, and we want to help you with that. Please always be mindful of your individual tolerance level ! This varies from person to person, and tolerance cannot be generalized.
When can I try new foods again?
Only try new foods again after you have followed a strict low-histamine diet for at least four weeks and your symptoms have significantly decreased. Otherwise, you won't know exactly what a possible reaction is related to.
It makes sense to start experimenting after completing a course of treatment. During a course of treatment, you address the underlying causes of your histamine intolerance and learn to better understand your body's signals. Afterwards, you're more likely to tolerate new foods, even those with a higher histamine content.
Before you incorporate a new food into your diet, pay attention to your lifestyle. Histamine levels aren't solely related to food. Mental and physical stress, as well as intense heat, put additional strain on your body and can increase your histamine levels. So take good care of yourself and your body, ensure you get time to relax and think positive thoughts (and stay cool in summer and wear warm clothing in winter).
What's the best way to try new foods?
We recommend starting small. You can try one new food of your choice each week. Fruits and vegetables are particularly suitable for beginners.
Fruits and vegetables are very healthy, nutrient-rich, and have less allergenic potential than processed or dairy products. This makes it more likely you'll have success when trying new foods.
Observe your body closely for three days. You can also keep a food and symptom diary, noting what you ate and how your body reacted. This will help you get to know and understand your body better day by day.
Which foods can I use to start the testing phase?
Below, we've listed some examples of foods that are generally a good starting point. These are from Group 1 of the SIGHI list. Observe carefully and without any pressure whether your tolerance has improved.
Watermelon (1)
Watermelons are classified as vegetables and consist of 90 percent water. They contain less sugar than other types of melons, have a higher content of B vitamins, and are true thirst quenchers.
Sesame (1)
Sesame seeds can be particularly interesting for you if you follow a vegetarian or vegan diet. They contain iron, calcium, and the B vitamins B1, B2, and B6. Sesame also contains a certain amount of fat, fiber, and protein.
Fresh mushrooms (1)
Mushrooms are rich in protein and B vitamins, including the essential vitamins B2, B3, B5, B7, and B12. This makes them a beneficial food for vegans and vegetarians. Furthermore, mushrooms are virtually fat- and cholesterol-free.
Vanilla (1)
When using vanilla, make sure to use real vanilla and not confuse it with synthetically produced vanilla sugar. You can use vanilla in a variety of ways in the kitchen, for flavoring or sweetening.
Hazelnuts (1)
These small nuts contain many vitamins and minerals, including B vitamins, vitamins A, E, and K, as well as calcium, potassium, and magnesium.
Onions (1)
Onions and garlic play a significant role in the preparation of many dishes. They are not only flavor enhancers but also home remedies thanks to their anti-inflammatory properties – truly an all-rounder. These healthy vegetables contain sugars, B vitamins, potassium, vitamin C, and essential oils.
pear (1)
Pears are rich in vitamin C, folic acid, potassium, calcium, vitamin A, and iron. They are also low in calories and make a great snack.
Cashew nuts (1)
Cashew nuts are rich in unsaturated fatty acids, proteins, and carbohydrates. Zinc, iron, and copper are also found in these small, moon-shaped nuts.
Here are some more foods that are good to try. However, these are from group 2 of the SIGHI list . It's best not to start with these right away, but to gradually introduce them.
- Frozen raspberries (2)
- Papaya (2)
- Avocado (2)
- Arugula (2)
- Olives (2)
- Chickpeas (2)
These food suggestions could make your meals more exciting, and we hope you'll see: you can eat much more than it initially seems. Work with your body, not against it, and many things will become easier.