Diet foods low in histamine Diät und Lebensmitteln mit wenig Histamin Dieta y alimentos bajos en Histamina

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Diet foods low in histamine

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Diet foods low in histamine

Histamine is a substance produced by our body and which, among other things, regulates normal functions in the stomach and acts as a neurotransmitter in the central nervous system. Outside the central nervous system mediates physiological media. However, when this substance is produced or released in excess, causes what is known as the symptoms of allergies.

Histamine is a substance that is produced not only in the human body, it is also produced in spoiled foods, fermented and some others that already contain it naturally. There are foods high in histamine and other foods that contain less histamine but make the body free it in exaggerated ways.

Each person has a tolerance to histamine, each body has a very different level of sensitivity to histamine, and much of this depends on the health of both immune and nervous system. Anyway, when the tolerance level is exceeded, either by foods high in histamine, or it’s released without control, then we have, as we said, allergy. It's when we resort to anti-histamine, i.e., those remedies to control and regulate the overproduction of histamine.

If you've noticed that allergy symptoms increase with certain foods, this is because maybe you need a diet low in histamine. The diet mentioned below will give you a basic guide to foods that are high in histamine.

Foods high in histamine to avoid:

  • Frozen fish or bad (or stored under poor hygiene or inappropriate temperatures), tuna, sardines, mackerel, etc.
  • Sausage (cured sausage), especially the very pink, salami, cured meat, smoked ham, bacon, etc.
  • Canned tuna, anchovies or smoked herring roe
  • All cheese and fermented milk (cheddar, yogurt, cream, etc.) And fermented foods (including soy products like miso, tofu, salsa, etc), alcoholic beverages such as beer, etc. As well as the ketchup.
  • Vinegars and vinaigrettes, preserves and pickled, olives, etc.
  • White sugar, as this releases adrenaline.
  • Ripe tomato and spinach
  • Pork and pates
  • Egg whites
  • Chocolate
  • Peanuts (groundnuts): produce erythema after the ingestion.
  • Foods containing artificial dyes, preservatives (especially benzoates, etc.).
  • Tea, cocoa, soft drinks with added refined sugars, etc.
  • Some fruits like pineapple, grapes, papaya, etc..
  • Some cereals such as wheat and derivatives such as bread, flour, etc.

If you are very sensitive to histamine, you must accept eliminating these foods in your diet, such as white sugar, pork meats and sausages, fish, fermented cheeses.

What can you eat?

Well, it seems that there is not much choice, but remember that many of the foods mentioned can be consumed but moderately. It all depends on your degree of sensitivity. Here we mention a very appropriate diet that can help restore defenses.

Diet low in histamine

  • Brown rice, boiled and seasoned with sea salt and garlic.
  • Potato steamed with salt.
  • Chayotes steamed with salt and
  • Pear or apple compote sweetened with brown sugar. (IMPORTANT: do not mix this sauce or any fruit with other foods, because the fruit sugar is fermented with food and creates alcohol. It should be eaten alone on an empty stomach and wait 40 minutes before eating anything else.)
  • Salad of lettuce, raw onion and alfalfa sprouts, topped with olive oil, lemon and salt. You can sprinkle sesame or pumpkin seeds.
  • Lentil soup or broth.
  • Unleavened bread made with rice flour.
  • Goji berries and blueberries in fresh juice, taken on an empty stomach as mentioned, can be very good for strengthening the nervous system.

In addition, it is recommended to check your nervous system, check if you do not tend to irritate or be in an environment that annoys or irritates you frequently if you do not feel very unhappy where you are, as these emotions can drive your sensitivity to allergies.

Here is a recipe for steamed rice with sprouts that you'll love:


  • 200 g. of soaked brown rice
  • 2 carrots
  • 1 celery stem tender
  • 1 / 2 small fennel bulb
  • 50 g. of soybean sprouts
  • 50 g. of germinated lentils
  • 1 bay leaf
  • Salt

For the dressing:

  • 100 ml. of olive oil
  • 2 or 3 tablespoons of lemon
  • Sea salt


  1. First put the rice to soak for 1 hour. While the vegetables are cut finely and reserve.
  2. Place a pot that has the necessary diameter to fit the steamer basket, flame with salt and bay leaf.
  3. After draining the rice, place inside the basket on a wet gauze, cover with gauze and cover the basket over the pot tightly clipping on how much water to boil and lower heat to simmer without breaking the water simmer.
  4. After 15 minutes, add the vegetables and then mix with the rice cooking 10 minutes more, watching that pot does not run dry.
  5. When the rice begins to be tender, add sprouts and prepare dressing.

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Tags: allergic allergies diet histamine

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3 Reviews about Diet foods low in histamine
on 29/03/2015
This is really an interesting subject, because we hear all sorts of information about controlling certain diseases with the diet, but there's not really that much information regarding allergies and things of that sort. There are lots of pharmaceutical anti-histamines, so I guess it just makes sense that foods would work
on 07/06/2013
These lists do not include many foods on other low histamine lists. The recipes and menu suggestions include foods (legumes, citrus, SOY!) specifically listed as problems on other sites. Not sure I trust this information.
on 26/03/2013
Delicious!, I?ve always have thought that I have many problems with allergies and food, but maybe it?s because of this substance reacting in my body, well, I actually consume many of the products mentioned in the list so it could be the true reason, then? I?m going to try to avoid them, at least for a while and see if this is the problem,

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