Low histamine diet

Diet for histamine intolerance & mast cell activation

  • Prevent leaky gut by deactivating lectins in food
  • Increase the activity of enzymes by  eating co-factors of enzymes and avoiding inhibitors of enzymes
  • Decrease histamine input by eating fresh proteins and histamine destroyers and by avoiding bacteria which convert histidine to histamine
  • Prevent mast cell degranulation by eating mast cell stabilizing food and avoiding mast cell degranulators
  • Avoid vasodilators
  • Decrease aggressive prostaglandins by eating omega-3 fatty acids
  • Increase oxygen saturation by good room ventilation and moderate exercise
  • Prevent the effect of histamine by taking anti-histamines when the previous tips do not work

Prevent leaky gut

Increased permeability of the gut can lead to increased sensitivities towards food ingredients.

– Low Lectin Diet

Lectins are sugar-binding proteins.  Every type of lectin binds to specific sugar structures and by this mechanism they can damage the gut epithelial cells. Lectins then enter the body and cause damage to for example cartilage tissue. Some lectins bind to N-acetyl glucosamine explaining the use of glucosamine-based supplement in the treatment of arthritis.

Avoid food high in lectins:

  • Legumes, especially red kidney beans
  • Grains, especially wheat
  • Nightshades like potatoes and tomatoes

Deactivate lectins in food by

  • Soaking
  • Boiling
  • Sprouting
  • Fermentation

I was not able to find reliable quantitative information about the percentage of deactivation so to be safe minimize the consumption of food high in lectins.

– Limit Salicylate

  • Limit salicylates in medicines and food. Salicylates depress the production of protective glycoproteins in the gut. Detailed list in The book.

Increase the activity of enzymes

  • Eat co-factors of the DAO enzyme: vitamin B6
  • Avoid inhibitors of enzymes. Some biogenic amines and medicines inhibit the enzymes. More details in The book and The App.

Decrease histamine input

  • Eat fresh proteins: non-minced meat, young cheese
  • Eat histamine destroyers: vitamin C
  • Avoid fermented food: soya- and fish sauces, old cheese
  • Avoid food with high histidine because this has the highest potential to develop high histamine: tuna
  • Avoid bacteria which convert histidine to histamine: probiotic Lactobacillus casei

Prevent mast cell degranulation

  • Eat mast cell stabilizers: magnesium in leafy (with green chlorophyll) vegetables

Avoid mast cell degranulation. Potential mast cell degranulators are:

  • Allergens: dust mite excretion, pollen etc.
  • Insect bites: wasps etc
  • Medicines: acetyl salicylic acid (aspirin), NSAIDs (diclofenac, naproxen etc.), opiates (morphine, codeine), etc ;  more details in The book and The App
  • Medical agents: contrast media
  • Physical stress: heat, cold, pressure, friction, exercise, solar light
  • Chemicals in the air: fragrances, tobacco smoke, pollution
  • Products: certain chemicals in personal care products, furniture etc.
  • Food: a few examples below

Examples of potential mast cell degranulators in food:

  • Alcohol: acetaldehyde degradation product
  • Chocolate bars with the fragrance vanillin
  • Cinnamon: the fragrance cinnamon aldehyde
  • Citrus fruit peel: the fragrances limonene, citral, linalool, geraniol
  • Rancid  lipids in oils, nuts, seeds, grains, dairy: oxidation products
  • Etcetera! More details in The Book and The App!

Avoid vasodilators

  • Avoid nitric oxide: NO in air pollution
  • Avoid nitrites and nitrates: cured sausages, etc.
  • Etcetera

Decrease aggressive prostaglandins

  • Increase omega-3 fatty acids: salmon

Increase oxygen saturation

  • Optimize hemoglobin in your blood
  • Ventilate your room continuously
  • Physical exercises in fresh air in the aerobic regime
  • Have a walk after eating because digestion consumes oxygen
  • Avoid fireplaces
  • Avoid regions with air pollution
  • Avoid cigarette smoke
  • Avoid high altitudes
  • No plants in the sleeping room

Prevent the effect of histamine

  • Antihistamines block the histamine receptors but do not degrade histamine. Four histamine receptors exist: H1, H2, H3 and H4.

Buy the book:


Understanding Histamine Intolerance book


Comments are closed.