Table of contents:

1. Histamine - what is it and when does it become a problem?
2. Symptoms of histamine intolerance - how do you recognise them?
3. What is a low histamine diet?
4. Indications for a low histamine diet
5. Products allowed and forbidden on a low histamine diet
6. Effects of a low histamine diet

The introduction of an antihistamine diet involves the elimination of certain foods that are often found in the standard diet. Therefore, it is necessary to prepare and plan properly before starting it. Consultation with a dietician can also be a great help, who, if necessary, will make changes to the dietary plan to suit individual needs. When should you follow a low-histamine diet, which foods can you eat and which foods should you exclude?

Histamine - what is it and when does it become a problem?

Histamine is a compound belonging to the group of biogenic amines. The human body produces it from the amino acid histidine when inflammation or a reaction to an allergic agent occurs. In addition, histamine plays several important roles in the body - it affects smooth muscle tone and the production of gastric acid. In addition, it is important for foetal development and acts as a neurotransmitter.

Low histamine diet: what is it and for whom?, photo: panthermedia

Two enzymes are responsible for metabolising histamine in the body:

• DAO (diaminoxidase) - mainly produced in the gut. It metabolises histamine from food.

• HNMT (histamine N-methyltransferase) - affects histamine produced inside the body and reduces its concentration at the cellular level.

Some people suffer from disorders associated with reduced production of the enzymes responsible for breaking down histamine or with blocking of their action. As a result, histamine builds up in the body, leading to symptoms known as histamine intolerance.

Symptoms of histamine intolerance - how do you recognise them?

With histamine intolerance, symptoms can be non-specific and affect various systems in the body. Unfortunately, some of these, such as fatigue or bloating, are often underestimated, which can lead to a worsening of the problem and delayed diagnosis. What other symptoms should prompt a visit to the doctor? Here are examples:

• Skin symptoms:

  • Itching,

  • urticaria,

  • swelling,

  • redness,

  • angioedema,

  • acne-like symptoms.

• Gastrointestinal symptoms:

  • vomiting,

  • diarrhoea,

  • nausea,

  • abdominal pains.

• Symptoms from the respiratory system:

  • coughing,

  • sneezing,

  • shortness of breath,

  • watery rhinitis.

• Neurological symptoms:

  • migraines,

  • irritability,

  • dizziness,

  • weakness and fatigue.

• Cardiovascular symptoms:

  • palpitations,

  • lowered blood pressure.

• Other:

  • Painful menstrual periods.

These symptoms usually occur within about 30 minutes of ingestion of foods high in histamine. They are most often characterised by mild to moderate severity.

Low histamine diet: what can you eat?, photo: panthermedia

What is a low-histamine diet?

If diagnostic tests confirm a histamine intolerance, a low histamine diet, also known as an antihistamine diet, should be introduced. This diet is also known as an antihistamine diet and requires that foods rich in histamine and those that stimulate histamine production be excluded from the diet. This diet should be used temporarily due to its restrictive nature. It is important to monitor the body's reaction to different products so that the diet can be modified if necessary.

It is important to remember that histamine tolerance is individual; what causes symptoms in one person may be neutral for another. Therefore, a personalised approach to each case is necessary.

The low histamine diet consists of 3 stages:

• Elimination phase - exclude all products with high histamine content. It can last 2 to 8 weeks.

• Test phase - involves the gradual introduction of foods with histamine. During this time the body's reaction to individual products should be monitored. Lasts approximately 6 weeks.

• Long-term phase - running a personalised diet developed on previous observations of the body's tolerance to histamine.

Indications for a low histamine diet

This type of diet should only be implemented if histamine intolerance has been diagnosed. It is not suitable for weight loss or general health improvement. Those following this diet should also pay attention to calories, adjusting them according to individual energy requirements.

Low histamine diet: indications for use, photo: panthermedia

Products allowed and forbidden in the low-histamine diet

Products high in histamine that are recommended to be eliminated include:

• alcohol,

• cocoa, chocolate,

• dairy products, e.g. kefir, buttermilk,

• fish, e.g. mackerel, tuna, herring,

• cheeses, e.g. hard, processed and mouldy cheeses,

• pickles, preserves, pickles and smoked meats,

• vegetables, e.g. aubergines, tomatoes, spinach,

• legumes and some preparations, e.g. miso,

• yeast and foods and drinks that contain it,

• condiments such as vinegar, ketchup, mustard, soy sauce,

• offal and processed meats, e.g. cold cuts, sausages, bacon,

• fruit, e.g. citrus fruits, strawberries, pineapple, banana, dried fruit.

Certain foods can also stimulate histamine production. These include nuts, potatoes, selected spices such as curry or cinnamon, herbs such as chamomile and mint, and various food additives. It is also worth remembering that products stored for longer periods of time contain more histamine than fresh ones.

Low histamine diet: what are the effects?, photo: panthermedia

Products allowed include:

• rice,

• poultry,

• honey,

• groats,

• pasta,

• vegetable oils,

• boiled eggs,

• sourdough bread,

• white meat fish, e.g. cod, pollock,

• dairy products, e.g. cottage cheese, quark, mozzarella,

• fresh fruit and vegetables to the exclusion of those not permitted,

• drinks, e.g. water, juices made from permitted fruits, herbal infusions, fruit teas.

Effects of a low-histamine diet

A low-histamine diet aims to alleviate the symptoms of intolerance. If properly planned and followed as recommended, it can bring relief to the patient and significantly reduce discomfort. The first results of the diet can be felt after only a few days. It is important to note that the success of the diet also depends on the inclusion of all essential nutrients in the right proportions for the individual.