Nuts and seeds for histamine intolerance

Nuts, seeds, and kernels are versatile, keep you full for a long time, are rich in healthy fatty acids, a good source of protein, and healthy. But does this also apply to those affected by histamine intolerance? Are nuts, seeds, and kernels tolerable with histamine intolerance, or should you rather avoid them? We want to answer this question for you in this blog post.

Nuts, Seeds, Kernels and Histamine (Intolerance)

Some types of nuts are indeed not tolerated with histamine intolerance. This is because these types of nuts are considered histamine liberators or contain other biogenic amines, which can either increase the release of histamine in the body or inhibit its breakdown. The extent to which nuts, seeds, or kernels cause symptoms for you depends on your individual tolerance threshold. However, you should avoid some types entirely as a precaution. Fortunately, there are some types of nuts, seeds, and kernels that you can enjoy with histamine intolerance.

Which nuts and kernels are suitable for histamine intolerance?

Here we give you an overview of which nuts and kernels are suitable for histamine intolerance:

• Brazil nuts (however, only 2-3 nuts daily)
• Tiger nuts
• Macadamia
• Pistachios
• Chestnuts
• Pumpkin seeds

Almonds are a special case. They are declared with 1 according to the SIGHI list. Often, almonds are well tolerated in small amounts, so you should test them carefully if you have a histamine problem.

Which nuts and kernels you should avoid if you have histamine intolerance

In contrast to the tolerable nut and kernel types, we would like to show you which nuts and kernels you should rather avoid:

• Walnuts
• Peanuts
• Hazelnuts
• Pecans
• Cashew nuts
• Pine nuts
• Sunflower seeds

From these types, which are rather unsuitable for histamine intolerance, also derive the foods that are made from these nut or kernel types or contain them. For example, you should also avoid peanut butter or hazelnut spread.

Seeds and Histamine Intolerance

Seeds are often well suited for a low-histamine diet. For example, you can try these:

• Chia seeds
• Flax seeds
• Psyllium husks
• Hemp seeds
• Poppy seeds (1)
• Sesame (1)

Why you should supplement your diet with nuts, seeds and kernels

It's worth incorporating tolerable nut, seed, or kernel varieties into your diet. This has several reasons.

• Firstly, omega-3 fatty acids: These are particularly healthy and can have a positive effect on your gut flora.
• Nuts, kernels, and seeds are a plant-based source of protein that can help you meet your protein needs. This is especially important and helpful if you follow a vegan diet (LINK).
• Nuts, seeds, and kernels contain a lot of fiber, B vitamins, and various micronutrients that can support your digestive system.
• Especially sesame, pistachios, and pumpkin seeds are considered natural sources of iron.

You can easily integrate nuts, seeds, and kernels into your daily diet. They round off your muesli or porridge, are suitable as a midday snack for an energy boost, as a topping for salads, or as an evening "nibbling snack" on the sofa.

You might like these products

=== PRODUCT LIST PRODUCTS ===

Sources

• SIGHI List
  
• Histamine and Nuts
  
• Overview of histamine-containing foods
  
• Why nuts are healthy