Understanding the low-histamine anti-inflammatory diet
Histamine intolerance affects up to 3% of people because their bodies cannot successfully break down or eliminate histamine. This condition can cause symptoms such as itching, rashes, diarrhoea, tummy pain, tiredness, and headaches. But understanding why it happens can give you insight into how to manage it.
Benefits of following a low-histamine anti-inflammatory diet
Studies show that excess histamine can trigger inflammatory responses, causing uncomfortable physical reactions. But the good news is that following a low-histamine diet can help ease symptoms of histamine intolerance.
The benefits of a low-histamine diet can include:
- fewer allergy symptoms, such as hives, rashes, itching, or sneezing
- reduced number of headaches or sinus issues
- better digestion and fewer gut problems like nausea or bloating
- awareness of specific foods that are causing issues
Key principles of the diet
Histamine is a chemical that plays an important role in the immune system and other bodily functions. When the body detects infection, it’s histamine that triggers responses like sneezing or skin issues. The idea behind a histamine intolerance diet is to lower your body’s exposure to histamine by reducing high-histamine foods – limiting those that encourage its release.
Low-histamine diet plans usually begin with a two to four week phase of reducing high-histamine foods. This phase is often followed by a reintroduction period, adding foods back in one at a time to see how your body reacts.
Foods to include
A histamine intolerance diet doesn’t mean cutting out histamines entirely; the goal is to discover which foods trigger symptoms and to eat ones that contain lower histamine levels when possible.
Histamine-reducing foods
Foods that are low in histamine include:
- fresh meat (like beef, chicken, and turkey)
- fresh white fish
- cheese spread
- milk and milk substitutes
- fresh vegetables (except tomatoes, avocado, spinach, and aubergines)
- fresh fruit (excluding citrus, strawberries, and cherries)
- coconut
- seeds (pumpkin, sesame, and sunflower)
- cereals (rice, corn, and oats)
- pasta, rice, flour, bread, quinoa, and couscous
- sweets, cakes, and biscuits
- tea (black and fruit or herbal)
Foods rich in antioxidants
In addition to the low-histamine foods listed above, eating antioxidants can also help alleviate symptoms.
Research suggests that certain antioxidants may have natural anti-allergy and anti-inflammatory effects, which help to calm the body’s response to histamine. These beneficial compounds can be found in everyday foods such as apples, berries, black tea, and broccoli – all excellent additions to a low-histamine diet.
Anti-inflammatory recipes
Recipes for anti-inflammatory, low-histamine foods can include ingredients like:
- certain fruits and vegetables
- wholegrains
- fresh salmon
- fresh herbs and spices, such as black pepper, ginger, turmeric, and garlic
For example, these foods can be incorporated into recipes such as:
- chargrilled vegetable salads
- baked salmon with potato salad and beetroot
- muesli with yoghurt
- fried chicken with sweet potato and quinoa
- baked lentils with eggs
Foods to avoid
Certain foods naturally contain higher levels of histamine, inadvertently causing the body to release more of this chemical into the system. Reducing these foods by following a histamine intolerance diet may help to ease unpleasant symptoms.
High-histamine foods to avoid
- aged cheeses and cured meats
- tofu, quorn, and tempeh
- certain fish (mackerel, herring, sardines, tuna)
- seafood, such as prawns, crab, and squid
- citrus fruits, strawberries, grapes, and bananas
- spinach, aubergine, tomatoes, avocado
- peas and beans
- tree nuts and peanuts
- fermented foods and pickled products
- alcohol, especially wine, beer, cider, and champagne
- drinks such as coffee, cocoa, green tea, and fruit juice
Inflammatory foods to avoid
Aside from high-histamine foods, it could also help to avoid inflammatory foods like:
- ultra-processed foods that are high in refined sugars and trans fats
- red meat
- sugary drinks, for example, soda and sports drinks
- bread and pasta made with white flour
- fried foods, such as fries, doughnuts, and fried chicken
- sugary baked goods like cakes, pies, and cookies
Overview of a mastocytosis diet
Mastocytosis is a rare condition caused by an excess number of mast cells (which release histamine) in the body tissues. Certain foods, including those high in histamine, can trigger symptoms. Therefore, a mastocytosis diet may involve avoiding high-histamine foods and identifying foods that trigger symptoms through elimination.
If you have mastocytosis, a nutritionist can help you:
- create a mastocytosis diet plan
- maintain a healthy weight
- optimise vitamin and mineral levels
Creating a low-histamine meal plan
Planning your histamine intolerance diet in advance can help your week feel calmer and more manageable. Having some low-histamine meals ready to go reduces the temptation to reach for processed foods and gives you space to enjoy making fresh, nourishing, anti-inflammatory recipes instead.
The following sample meal plans might give you some inspiration.
Sample meal plans
Here are some simple meal ideas to help you get started.
Breakfast:
- wholegrain cereal with milk
- fruit salad (such as apple, pear, and melon)
- pancakes with low-histamine fruit
Lunch:
- chicken sandwich with homemade low-histamine mayo
- soup with bread
- chargrilled vegetables with bulgar wheat
Dinner:
- chicken, rice, and low-histamine vegetables
- leek and potato pie
- low-histamine fish with sweet potato and carrots
Snacks:
- sesame seed bars
- popcorn
- rice cakes with nut butter
Incorporating gluten-free anti-inflammatory diet principles
If gluten is also an issue for you, you can take a gluten-free approach to anti-inflammatory and low-histamine diets. You can do so by prioritising fresh, unprocessed ingredients and opting for naturally gluten-free foods, like fruit, vegetables, and certain grains like rice and quinoa.
A dietitian or nutritionist can help you make sure that you’re maintaining a balanced, nutrient-rich diet while also managing any gluten and histamine issues.
Tips for sticking to the low-histamine lifestyle
Before beginning a low-histamine diet, it can help to know some tips for managing histamine intolerance, including:
- Planning meals to ensure you have everything you need to make nutritious food.
- Allowing time for cooking fresh meals.
- Reducing stress to avoid triggering a histamine release.
- Freezing leftovers as soon as they’ve cooled, as histamine increases in food over time.
- Keeping a food and symptom diary to help you identify your triggers.
- Working with a nutritionist or dietitian to find the best food plan for your needs.
FAQs about the histamine intolerance diet
Is there a low-histamine paleo diet?
Yes, it is possible to make a low-histamine paleo diet by combining the principles of the paleo diet while also restricting high-histamine foods. To make sure that your diet is balanced, it may be important to consult a nutritional professional for guidance.
What drinks reduce histamine?
Staying hydrated is crucial as dehydration triggers immune responses that release histamines. Therefore, drinks such as water, herbal teas, and fresh juice from low-histamine fruits are all good for reducing histamine.
How do I calm histamine intolerance?
To manage histamine intolerance, you can try to follow a low-histamine diet, stay hydrated, manage stress, and always consult with a doctor or nutritionist for personalised guidance.
Where to find a histamine intolerance diet nutritionist
Everyone is unique when it comes to food preferences, intolerances, and health needs. So choosing the right food choices for your specific needs might feel confusing or overwhelming. This is where seeking professional guidance can help.
A dietitian or nutritionist can help you create a plan that works for you, while ensuring you get all the essential vitamins and minerals your body needs. Whether you prefer online consultations or in-person support, they can work with you to design a personalised low-histamine, anti-inflammatory diet and lifestyle plan to support your health journey.
At Nutritionist Resource, we list professionals from across the UK. Browse profiles and find a nutrition expert who can help you create a tailored plan that fits your needs.
Final thoughts on histamine intolerance diets
A low-histamine anti-inflammatory diet can be a powerful way to ease inflammation and support how you feel physically and emotionally. The key is to work with a qualified nutrition expert to ensure that you’re reducing high-histamine foods while also keeping your body fully nourished.
Even small, mindful changes to your diet can help you tune into what your body truly needs, guiding you toward a life with less pain, more comfort, and greater well-being.
