Nuts and seeds for histamine intolerance
Nuts, seeds, and kernels are versatile, keep you feeling full for a long time, are rich in healthy fatty acids, a good source of protein, and generally healthy. But does this also apply to people with histamine intolerance? Are nuts, seeds, and kernels tolerated by those with histamine intolerance, or should you avoid them? We'd like to answer this question for you in this blog post.
Nuts, seeds and kernels and histamine (intolerance)
Some types of nuts are indeed not tolerated by people with histamine intolerance. This is because these nuts are considered histamine liberators or contain other biogenic amines, which either increase the release of histamine in the body or inhibit its breakdown. Whether nuts, seeds, or kernels cause you any discomfort depends on your individual tolerance level. However, you should avoid some types altogether as a precaution. Fortunately, there are several types of nuts, seeds, and kernels that you can enjoy even with histamine intolerance.
Which nuts and seeds are suitable for people with histamine intolerance?
Here's an overview of which nuts and seeds are suitable for people with histamine intolerance:
- Brazil nuts (but only 2-3 nuts daily)
- Tiger nut
- Macadamia
- Pistachios
- Chestnuts
- pumpkin seeds
Almonds are a special case. According to the SIGHI list, they are classified as having a histamine intolerance of 1. Almonds are often well-tolerated in small quantities, so you should test them carefully if you have a histamine intolerance.
If you have a histamine intolerance, you should avoid these nuts and seeds.
Conversely, regarding the types of nuts and seeds that are safe to eat, we would like to show you which nuts and seeds you should avoid:
- walnut
- peanut
- hazelnut
- Pecan nut
- Cashew nuts
- pine nuts
- Sunflower seeds
Foods made from or containing these types of nuts or kernels are also derived from these types of nuts, which are generally not well tolerated by people with histamine intolerance. For example, you should also avoid peanut butter or hazelnut spread.
Seeds and histamine intolerance
Seeds are often a good choice for a low-histamine diet. You could try these, for example:
- Chia seeds
- linseed
- Psyllium seeds
- hemp seeds
- Poppy seeds (1)
- Sesame (1)
Why you should supplement your diet with nuts, seeds and kernels
It's worthwhile to integrate well-tolerated nuts, seeds, or kernels into your diet. There are several reasons for this.
- Firstly, the omega-3 fatty acids: These are particularly healthy and can have a positive effect on your intestinal flora.
- Nuts, kernels, and seeds are a plant-based protein source 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.
- Sesame seeds, pistachios and pumpkin seeds in particular are considered a natural source of iron.
Nuts, seeds, and kernels can easily be incorporated into your everyday diet. They complement your muesli or porridge, are suitable as a midday snack for an energy boost, as a topping for salads, or as an evening snack on the sofa.