10 tips for a low-histamine diet
In this article, we've compiled some helpful tips on how to make your daily life as easy as possible when following a low-histamine diet. Studies show that approximately 20% of the population is affected by histamine-related issues, which can be caused by histamine intolerance, irritable bowel syndrome, allergies, or other chronic inflammatory diseases.
The following tips will make your low-histamine everyday life easier:
1. Reduce stress
Since many sufferers report that their symptoms are exacerbated by stress, it is advisable to reduce stress as much as possible. This will, in turn, lead to a reduction in symptoms. Scheduling relaxation periods with meditation, yoga, or a walk is an excellent way to reduce stress.
2. Drink tea
There are several types of tea that have been shown to have a histamine-lowering effect. These include hibiscus tea, ginger tea (1), chamomile tea, and peppermint tea.
Green tea and black tea, on the other hand, are less suitable for a low-histamine diet. Another advantage of tea is that it can support histamine breakdown, soothe digestion, and strengthen the immune system.
3. Food diary
Since the symptoms of histamine intolerance often vary greatly, it is very beneficial to keep a food diary to understand which foods caused symptoms and which made you feel good.
4. Avoid histamine liberators
Histamine liberators are foods that stimulate the release of histamine in the body and are generally poorly tolerated. Ideally, you should avoid them. The most well-known histamine liberators include citrus fruits, alcohol, legumes, and chocolate.
5. Buy fresh food
When buying food, you should make sure it's as fresh as possible. The general rule for food is: "The fresher, the more easily digestible." For a detailed overview of easily digestible foods, you can find an excellent list here .
6. Managing restaurant visits
It's important that you carefully examine the dishes on the menu. Ideally, you should speak to the server and explain that you have allergies to many ingredients. If the restaurant isn't accommodating enough to your needs, you can, as a last resort, simply order something like spaghetti or parsley potatoes with butter or olive oil.
7. Storage and preservation of food
It's important to note that even low-histamine foods can become veritable "histamine bombs" with increasing storage time. Fruits and vegetables should be stored in a cool, dry place, ideally in airtight packaging. Fish and meat should ideally be eaten the same day or frozen after purchase. With meat, it's recommended to rinse it with water before cooking, as histamine is water-soluble. Dairy products should always be refrigerated and consumed within two days. Plant-based alternatives, on the other hand, can still be eaten after 3-4 days once opened.
8. Fight cravings
Cravings can arise from boredom, frustration, stress, or metabolic imbalances. Instead of directly compensating for these emotions with unhealthy food, you could first try to manage them in other ways. For example, you could read a book, talk to friends or family on the phone, go for a walk, or even meditate to help interpret your emotions.
9. Pay attention to additives
When following a low-histamine diet, it is particularly important to pay attention to additives in processed foods, as well as spice and tea blends. Examples of additives that may be problematic include glutamate and citric acid. While these additives do not usually contain histamine themselves, they can trigger an increased release of the body's own histamine, which is stored in the mast cells of the skin, in many people with histamine intolerance.
10. App recommendation: InTolerApp
The #1 scanner app for people with food intolerances! With the InTolerApp food scanner, you can create your own personalized diet easier than ever – perfect for a low-histamine diet, low-fructose diet, FODMAP lifestyle, and individual dietary preferences. In seconds, you'll know which foods are right for you!
What can the app do?
The InTolerApp accompanies you with all your dietary preferences by allowing you to directly scan barcodes and ingredient lists with two practical scanners and immediately see whether the product fits your personal diet.
After installation, simply select your preferred diets and food filters and you're ready to go. The comprehensive search function helps you quickly find suitable foods for your lifestyle.
You can give each product its own rating, which is then directly incorporated into your scanner results. This makes the InTolerApp a personalized companion on your nutritional journey.
The included food journal also helps you track your eating habits and better understand which foods are good for your well-being. Special phase filters support you in gradually building a balanced diet.
The app supports a wide variety of food filters , including: histamine, lactose, fructose, low FODMAP, gluten, sorbitol, xylitol, mannitol, dairy-free, AlphaGa, pork, pollen-associated foods, wheat, barley, soy, glutamate, oxalic acid, sulfite, nuts, diet without flavor enhancers, diet without sweeteners, and many more!
Additionally, the app offers filters for vegetarian, vegan and pescatarian diets.
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Note: The InTolerApp is solely a lifestyle tool to support your individual dietary preferences. The app serves only to provide information and guidance for food choices based on personal preferences. It is NOT a medical product, does NOT constitute medical advice, and is NOT suitable for diagnosing, treating, or preventing diseases. Using the InTolerApp is in no way a substitute for professional advice from a medical professional. For health problems, intolerances, allergies, or other medical questions, you should always consult a doctor or nutritionist. The information in the app is provided without warranty as to its accuracy, completeness, or timeliness. The developer assumes no liability for decisions or actions taken based on the app's content. Use is at your own risk.