Maintaining a low histamine diet as a vegetarian can be challenging since there is very less options of low histamine foods in Plant based diet. However, it is still possible to follow a low histamine diet while being a vegetarian. Firstly, Let us understand what is Low Histamine Food.
What is Histamine?
Histamine is a chemical found in some of the body’s cells that causes many of the symptoms of allergies, such as a runny nose or sneezing. When a person is allergic to a particular substance, such as a food or dust, the immune system by mistake believes that this usually harmless substance is actually harmful to the body. It is mainly known for its role in causing allergy symptoms. As well as controlling your sleep-wake cycle and cognitive function, it also plays a number of other important roles. Medication that can manage histamine levels is Antihistamines.
Why are high histamine foods bad for you?
Constantly Eating high-histamine foods leads to
- Shortness of breath
- Headaches or
- Skin irritation.
If you are not sure that you have a histamine intolerance, your doctor might recommend that you avoid foods high in histamines to see whether they help alleviate your symptoms.
What are the Symptoms of Histamine Intolerance?
Generally, low-histamine foods contain less histamine themselves or are less likely to cause histamine release. A common symptom of histamine intolerance is a difficult time processing histamine, a naturally occurring compound that plays a role in many bodily processes.
Histamine intolerance can lead to a range of symptoms when histamine levels in the body become too high. These symptoms may include headaches, hives, digestive issues, nasal congestion, Itchy eyes or runny nose.
Low Histamine Foods List For Vegetarians
A low histamine diet involves avoiding or minimizing foods that are high in histamine or that trigger the release of histamine in the body.
1. Limit Fermented Food and Eat Fresh Foods
Eat Freshly cooked food or unprocessed foods as it is generally lower in histamine than aged or fermented foods.
Fermented foods high in histamine
- Aged cheeses,
- Fresh almond milk or rice milk (avoid fermented nut milk products).
- Coconut milk (fresh or canned without additives).
Sometimes we do not have any idea about which vegetables we should avoid so here is the complete list for you.
Vegetables high in histamine
- Tomatoes and
low Histamine Vegetables
- Sweet potatoes,
- Cucumbers, and
So you need to avoid these vegetables.
Some Fruits may trigger histamine release in some people and some fruits are well-tolerated. So choose wisely.
Fruits high in histamine
- Citrus Fruits
low histamine Fruits
- Watermelons, and
4. Fresh Herbs and Spices
Fresh Herbs are generally well-tolerated compared to pre-packaged spice blends.
Herbs high in histamine
Pre-packaged dried spices
low histamine Herbs
- Salt and pepper and
- Freshly ground spices
Beverages high in histamine
- Certain beverages like aged or fermented teas,
- Alcoholic drinks (especially red wine and beer),
- Hot Chocolate
low histamine Beverages
- Water(still or Sparkling water)
- Certain Teas:- Green Tea, Herbal Tea like chamomile or Peppermint Tea
- Sports Drinks-most
- Sodas:- Colas, Citrus, Orange, etc.
6. Care With Leftovers
Leftover foods, especially those that have been stored for a few days, can accumulate higher histamine levels. It’s often recommended to consume fresh meals and avoid reheating leftovers.
Eat Freshly cooked legumes, such as lentils, chickpeas, and split peas, and avoid canned or fermented versions.
Eat Quinoa as it is well tolerated and also a good source of Protein.
Eat Freshly Baked Bread rather than sourdough and other fermented bread.
Most grains are low in histamine such as rice, oats, quinoa, and gluten-free options like millet and amaranth.
It is important to note that the tolerance to histamine can vary widely from person to person. What triggers symptoms in one individual may not affect another. Therefore, a low histamine diet may need to be tailored to an individual’s specific needs and sensitivities.
If you suspect you have histamine intolerance or have been advised to follow a low histamine diet by a healthcare professional, it’s advisable to work with a registered dietitian or healthcare provider who specializes in this area. They can provide personalized guidance and help you create a suitable diet plan while ensuring you still receive all the necessary nutrients.
In general, it is important to be cautious when it comes to plant-based protein sources such as legumes, tofu, and tempeh since they can vary in their concentration of histamine. Always prioritize fresh and unprocessed options when following a low-histamine vegetarian diet.
It’s important to monitor your own reactions to different foods and adjust your diet accordingly, since individual tolerance to histamine varies. As a vegetarian with histamine intolerance, you can get personalized guidance and support from a healthcare professional or registered dietitian who specializes in this condition.
Frequently Asked Questions
What are the symptoms of too little histamine?
Low brain histamine can make you excessively sleepy during the day. Getting up in the morning might also be difficult, even if you slept enough.
How do I know if I need a low-histamine diet
If you have hives, itchiness, headaches, diarrhea, nausea, or vomiting, and you test negative for other allergies or GI conditions, You might need a low-histamine diet. You should consult your doctor.
Do high histamine foods make allergies worse?
Yes, histamine in food may add to your histamine load and your body cannot handle it.
Does anxiety produce histamines?
Yes. Stress is a major factor in histamine release.