Histaminarme Ernährung

Low histamine diet

Today we would like to look at a topic that may also be of great importance to you: the low histamine diet. Have you lately often with unpleasant symptoms such as headaches, skin rashes, digestive problems or allergy-like reactions? allergy-like reactions? It could be that a histamine intolerance is the reason. But many do not even know what is behind their complaints.

Histamine is a substance that occurs naturally in our body and plays a role in various important processes. However, excessive histamine levels can lead to these unpleasant symptoms. The good news is that a low histamine diet can help to reduce these symptoms to alleviate and your well-being to increase.

Together, we would like to look at the basics of this in this article. We will find out which foods have a high histamine content and which you should therefore avoid. At the same time, we will focus on alternatives to keep your diet varied and enjoyable.

To make everyday life with a low histamine diet easier, we will also discuss practical tips and advice. Because it is important that you are able to adjust your diet accordingly without having to sacrifice enjoyment and variety.

Now let's dive into the world of low-histamine nutrition together and discover ways to improve our health and well-being through conscious food selection and preparation.

Definition and function of histamine in the body

Histamine is a naturally occurring chemical compound in the body that functions as a neurotransmitter and tissue hormone. It is produced and released by specific cells, particularly mast cells. Histamine performs several functions in the body, including:

  • Inflammatory response: Histamine plays an important role in regulating inflammatory responses in the body. It helps attract white blood cells to the site of injury or infection and promotes blood vessel permeability to help the immune system fight pathogens.

  • Stomach Acid Production: Histamine is also involved in the regulation of gastric acid production. It stimulates the stomach's occupant cells, which produce hydrochloric acid to help digest food.

  • Neurotransmission: In the brain, histamine acts as a neurotransmitter that regulates communication between neurons. It plays a role in controlling sleep-wake rhythm, appetite, emotional regulation and other neurological processes.

Symptoms of histamine intolerance

In people with Histamine intolerance can Histamine is not sufficiently broken down or it becomes too much histamine is released, resulting in an excess of histamine in the body. Symptoms of histamine intolerance can be many and vary from person to person, but may include the following:

  • Headaches and migraines

  • Skin reactions such as redness, itching, hives or eczema

  • digestive problems such as abdominal pain, bloating, diarrhea or constipation

  • respiratory symptoms such as runny nose, sneezing, asthma, or shortness of breath

  • Cardiovascular symptoms such as low blood pressure, accelerated heartbeat, or dizziness

  • general malaise, tiredness or fatigue

Symptoms may be prompt or delayed, which can make it difficult to identify triggers.

Causes of increased histamine exposure

The causes of increased histamine exposure or histamine intolerance can be varied. Some possible factors are:

  1. Enzyme deficiency: Histamine is normally broken down by the enzyme diaminooxidase (DAO). A deficiency of DAO can lead to insufficient histamine processing.

  2. Histamine release: Certain situations or conditions can lead to increased release of histamine from mast cells, such as allergic reactions, inflammation, or stress.

  3. Histamine-rich foods: Eating histamine-rich foods can increase histamine exposure. These include, for example, aged cheeses

Foods that are not so good for a histamine intolerance

Histamine-rich foods can cause an increased release of histamine in the body or inadequate histamine processing in people with histamine intolerance.

Especially Alcohol can increase the release of histamine and exacerbate histamine intolerance symptoms. Likewise fermented foods promote increased histamine production, as histamine can be produced during the fermentation process. Also through maturation or long storage foods can lose their histamine-degrading enzymes, leading to a higher histamine load. This increases the list of foods that should be avoided in histamine intolerance:

  1. Fermented dairy products such as yogurt, kefir or buttermilk.

  2. Aged cheeses such as Parmesan, Gouda, Cheddar or Camembert cheese

  3. Smoked or cured foods such as smoked fish, ham or sausages

  4. Fermented foods such as sauerkraut, kimchi or fermented soy products (e.g. tempeh)

  5. Alcoholic beverages, especially red wine, beer and sparkling wine

  6. Canned or fermented fish such as canned tuna or anchovies

  7. Yeast and yeast-containing products such as yeast bread, yeast cakes or brewer's yeast

  8. Tomatoes and ketchup

  9. Citrus fruits such as oranges, lemons or grapefruits

  10. Chocolate and cocoa

  11. Nuts and seeds, especially peanuts and walnuts

  12. Pickled foods such as pickles, pickled vegetables or olives

  13. Foods with artificial preservatives or colorants

  14. Drinks containing caffeine, such as coffee, black tea or energy drinks

  15. Spices such as cinnamon, paprika, chili or curry

  16. Ready-made sauces and dressings, especially soy sauce, Worcestershire sauce or tomato sauces

It is important to note individual tolerances and reactions to histamine-rich foods, as they can vary from person to person. Everyone should identify their personal triggers and respond accordingly.

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Processing and storage of food to reduce histamine

The way foods are processed and stored can affect histamine levels. Here are some tips to reduce histamine formation or histamine release:

  1. Prefer fresh foods: Use fresh foods whenever possible and avoid long-stored or aged products.

  2. Quick preparation: Avoid long cooking times, as these can contribute to histamine formation. Fresh preparation and short cooking times are ideal.

  3. Freezing: If you want to store histamine-rich foods such as fish or meat, freeze them as soon as possible after purchase to reduce histamine levels.

  4. Store at a low temperature: Always keep refrigerated foods at low temperatures to avoid increased histamine formation.

  5. Avoid fermentation: Avoid fermented foods or reduce their consumption, as they are often high in histamine.

Foods recommended in a low-histamine diet

In case of histamine intolerance, foods with low histamine content, should be preferred. Here is a list of foods that you can safely include in your diet:

  1. Fresh meatBeef, chicken, turkey, lamb

  2. Fresh fish: Cod, Pollock, Trout, Halibut

  3. Fresh seafood: Shrimps, mussels, crabs

  4. Eggs

  5. Fresh fruit: Apples, pears, berries, melons

  6. Fresh vegetables: Broccoli, carrots, spinach, peppers

  7. Legumes: Lentils, chickpeas, beans

  8. Dairy products without fermentation: Fresh milk

  9. Cereal products: Rice, oatmeal, quinoa, buckwheat

  10. Herbs and spices: Basil, coriander, dill, parsley

In addition, there are foods that support the degradation processes of histamine in the body. Here are some examples:

  1. Foods rich in vitamin C: Oranges, lemons, peppers, broccoli

  2. Quercetin-rich foods: Onions, apples, berries, kale.

  3. Copper-rich foods: Nuts, seeds, whole grains, legumes.

  4. Vitamin B6-rich foods: Chicken, fish, potatoes, bananas

  5. DAO-rich foods: Bromelain-containing foods such as pineapple or papaya.

These foods can help support histamine breakdown and alleviate potential symptoms. However, it is important to note that their effect can be individual and is not the same for all people.

Everyday tips for histamine intolerance

Meal planning and preparation

It is advisable to have a meal plan to keep track of your diet. Plan in advancewhat meals you want to prepare during the week. By setting your meal plan in advance, you can ensure that you have enough low-histamine options available and don't find yourself unprepared for what to eat.

It matters, Variety in your diet and include different foods with low histamine in your meal plan. This will ensure that you are getting a balanced diet while adding variety to your meals. Look for a variety of fresh foods that you can tolerate, and experiment with new recipes and ingredients to enrich the flavor and nutrients in your diet.

Another useful strategy is to, Prepare meals in advance, to reduce the stress of preparation. For example, you can cook larger quantities on the weekend and portion them out for the days ahead. This allows you to have healthy, low-histamine meals on hand even when you don't have much time or energy to cook extensively. It can also be helpful to stockpile food so that you always have ingredients on hand to prepare quick and easy meals.

Shopping tips for low histamine foods

  • Create shopping list: Create a shopping list based on your meal plan to ensure you have all the low-histamine foods you need in the house.

  • Prefer fresh foods: Buy fresh foods, especially fruits, vegetables, meats and fish to keep histamine levels low.

  • Shop seasonally: Choose seasonal foods as they are often fresher and richer in nutrients.

  • Pay attention to labels: Read packaged food labels carefully to make sure they don't contain additives or ingredients that could be high in histamine.

Preparing low-histamine meals

  • Fresh preparation: Prepare your meals fresh to keep histamine levels low.

  • Gentle preparation methods: Use gentle preparation methods such as steaming, roasting or grilling to avoid increasing histamine levels.

  • Spices and herbs: Use spices and herbs with low histamine content to improve the taste of your meals.

  • Avoid long storage times: Avoid long-term storage of prepared foods, as this can lead to higher histamine formation.

Try out which foods and preparation methods are best for you.

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Tips on how to avoid histamine in your diet and how to deal with histamine intolerance

One helpful approach to reducing histamine intolerance symptoms is to eat a Food diary to record which foods may be triggering your symptoms. By recording your meals and associated symptoms, you can identify potential triggers and make appropriate adjustments to your diet.

Pay attention to your body's reactions and observe how you respond to certain foods. Everyone is unique, and there may be differences in individual histamine tolerance. By listening to your body's signals, you can find out which foods are problematic for you and which you tolerate better.

It is also advisable to have a Gradual elimination of histamine-rich foods to find out which ones are problematic for you. Start by eliminating foods with high histamine content from your diet, such as aged cheese, fermented products, certain types of fish and alcoholic beverages. Observe your reactions and watch for any improvement in symptoms.

It is important to note that each person is different to foods high in histamine. What may trigger symptoms for one person may not have negative effects for another. Pay attention to your individual tolerances and experiment with different foods to find out which ones you tolerate well and which ones you should avoid.

Frequently asked questions about the low histamine diet:

What is a low histamine diet?

A low histamine diet involves avoiding or reducing foods that are rich in histamine. Histamine is a natural substance that occurs in the body and is also produced in some foods. In histamine intolerance, the body cannot adequately break down histamine, which can lead to symptoms such as headaches, skin rashes, digestive problems and breathing difficulties. A low histamine diet aims to reduce histamine exposure by choosing appropriate foods.

What foods should I avoid on a low histamine diet?

Histamine-rich foods that should be avoided if you have histamine sensitivity include aged and fermented products such as cheese, yogurt, sauerkraut, soy sauce, smoked fish and some types of meat. Alcohol, especially red wine and beer, and some fruits and vegetables such as citrus, tomatoes and spinach also contain histamine and may need to be limited or avoided.

What foods are low in histamine?

Low histamine foods include fresh meats such as chicken, turkey and fresh fish. Fruits such as apples, pears, berries and melons are usually low in histamine. Vegetables such as broccoli, carrots, zucchini and green beans are also good options. Whole grains, nuts, seeds and most dairy products (except aged cheese) are usually low in histamine.

Are there any special diet plans or diets for low histamine?

There are several approaches to a diet for histamine hypersensitivity, but there is no one diet for everyone. It can be helpful to create an individualized diet plan tailored to your specific needs and tolerances. A medical or nutrition professional with experience in histamine intolerance can help you develop an appropriate diet plan.

Should I use dietary supplements to reduce histamine?

The use of dietary supplements to reduce histamine should be considered with caution. Some supplements can help support histamine reduction, but effectiveness may vary from person to person. It is important to choose high-quality products and follow dosage recommendations. It is important that you seek advice from your doctor regarding this before taking any supplements.

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