Wondering about low-histamine diets? We’ll tell you what a low-histamine diet is all about: health benefits, low-histamine foods, and more!

What is a low-histamine diet?

Heard about the healing potential of the low-histamine diet? Congratulations! You’ve tapped into a powerful piece of knowledge. So, let’s build on it! Today, we’re here to share everything you need to know about low-histamine diets.

  1. What is Histamine?
  2. What are Some Symptoms of Histamine Intolerance?
  3. What is a Low-Histamine Diet?
  4. Why Go on a Low-Histamine Diet?
  5. What Foods Can I Eat on a Low-Histamine Diet?
  6. What Foods to Avoid on a Low-Histamine Diet?

Have a look at the guide below or keep scrolling to get started. In the guide, you’ll find a ton of information, including a printable low-histamine diet plan in PDF form! 🙌

FLCCC Low-Histamine Diet Guide

1. What is Histamine?

Histamine is a chemical that’s naturally part of your body. It has a big job, helping your immune system fight off germs and playing a role in how your stomach digests food and how messages get sent to your brain. When you run into something you’re allergic to, like pollen, your body releases histamine. This can make you itch, sneeze, or swell up, which are ways your body tries to protect itself.

Histamine is mainly known for its role in causing allergy symptoms. But it has other important functions, like regulating your sleep-wake cycle and cognitive function. Antihistamines are a common medication that can manage histamine levels.

Histamine isn’t just in your body; it’s also in some foods, especially ones that have been aged or fermented, like aged cheeses, sausages, wine, and fish. If someone has trouble handling histamine in food, they might feel sick after eating these things. This is because their body can’t break down the histamine well, leading to annoying symptoms like a runny nose, upset stomach, or itchy skin.

2. What are Some Symptoms of Histamine Intolerance?

The issue with histamine intolerance is that the body is not breaking down the histamine effectively, causing inflammation. This can lead to a bunch of uncomfortable symptoms after eating foods high in histamine. Here are some common ones:

  1. Skin Issues: This could be things like hives, itching, or eczema.
  2. Digestive Problems: Stomach aches, bloating, diarrhea, and sometimes nausea or vomiting can happen.
  3. Respiratory Symptoms: Sneezing, a runny or blocked nose, and difficulty breathing are common.
  4. Headaches: Some people get headaches or even migraines.
  5. Heart Issues: Rapid heartbeat or changes in blood pressure might occur.
  6. Other Symptoms: Fatigue, anxiety, and difficulty sleeping are also symptoms some people with histamine intolerance experience.

It’s a pretty wide range of symptoms, which is why it can sometimes be tricky to figure out if what you’re experiencing is histamine intolerance or something else.

One important note: Histamine intolerance is not the same as a food allergy. If a person eats a lobster and goes into anaphylactic shock, that’s a food allergy. If a person eats a lobster and experiences symptoms like those listed above, that’s histamine intolerance.

3. What is a Low-Histamine Diet?

A low-histamine diet is when you eat foods that have low levels of histamine to avoid or lessen symptoms like headaches, stomach pain, or skin issues that happen if your body has trouble handling too much histamine. It means saying no to aged cheeses, certain processed meats, and some other stuff that can make histamine levels go up in your body.

At its most basic, those with food intolerances would follow a low-histamine diet by removing or reducing the consumption of histamine-rich foods. At its most complex, you’d be working with your doctor and a registered dietitian to figure out exactly what foods are intolerable.

What About Elimination Diets?

An elimination diet is a way of eating where you stop having certain foods for a while because you think they might be causing you problems like allergies or digestive issues. After not eating these foods for a bit, you slowly start adding them back into your m