What is Histamine?
Histamine is an organic nitrogenous compound involved in local immune responses, as well as regulating physiological function in the gut and acting as a neurotransmitter for the brain, spinal cord, and uterus.
We all have histamines in our bodies, and normally they only cause minor seasonal allergies. However, you could be especially sensitive to these chemicals, which can cause real problems in your daily life. Since most histamines come from food, the best treatment for histamine intolerance is dietary changes.
Try these steps to remove histamines from your diet and start feeling better.
Foods to Eat
1. Fresh, non-preserved foods:
Generally, any food with preservatives is high in histamines. This means that fresh, non-packaged food is your best bet. Try to eat as many fresh meals as you can to keep your histamine levels down.
Meat, poultry, and fish are all fine, as long as they aren't packaged or preserved.
Frozen foods, like meat, fish, and vegetables, are usually okay as well, as long as they were frozen fresh and don’t have any added preservatives.
It might help to cook some of your own meals, so this is a great time to learn some new recipes!
2. Fruits and vegetables:
Most of these are safe, and they’re always healthy choices. Incorporate plenty of fresh fruits and vegetables in your meals to get essential vitamins and nutrients in your diet.
There are some exceptions to this rule. Generally, avocados, bananas and plantains, citrus fruits, eggplant, and spinach are all high in histamines, so steer clear of those.
3. Whole grains:
These are naturally lower in histamines, so they shouldn't cause any trouble. Feel free to include bread, pasta, rice, oats, and flour in your normal diet.
Sourdough bread and yeast products like marmite tend to be higher in histamines than whole-grain breads, so try to avoid these.
Whole grain and whole wheat products tend to be healthier than white varieties, so switch over to these types if you usually eat white bread and rice.
4. Milk substitutes and eggs:
Dairy products like cheese and milk tend to raise your histamine levels, but milk substitutes are fine. Replace the milk in your diet with soy, oat, or coconut types instead. Fresh eggs are also fine.
Some people tolerate goat or sheep milk better than cow milk, so try this out if you want more dairy in your life. There are also cheeses made from these milk sources.
In conclusion, your health is the most important thing to always take good care of because " health is wealth". Eat balance diet and remain healthy
