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7 tips for a low histamine diet

7 TIPS FOR A LOW HISTAMINE DIET (AND OTHER AMINES ...)

Before explaining how to make a histamine elimination diet, let’s clarify some concepts. Biogenic amines such as histamine, spermidine, cadaverine, putrescine, tyramine and tryptamine, are formed with the bacterial breakdown of proteins during the processes of maturation, fermentation, freezing, curing, or any other preservation process that extends the life of the product or food. So we must not only think of a diet that excludes foods that contain histamine but also those that may contain and generate other biogenic amines during storage as well.

... we should not only think of a diet that excludes foods that contain histamine but ... other biogenic amines as well.

There are many resources published of foods that have varied histamine levels that highlight the inconsistencies between listings. This is because it is difficult to measure the amount of histamine in foods since the concentration depends on the degree of maturation, storage time or processing.

... it is difficult to measure the amount of histamine in foods since the concentration depends on the degree of maturation, storage time or processing.

My recommendation is that you follow our guidelines or the ones you like the most and do not overwhelm yourself with the amount of conflicting information that is openly available, as this can lead to a key histamine route activator, stress!

My recommendation is that you follow our guidelines or the ones you like the most and do not stress...

So, it is practically impossible to exclude 100% amines from the diet, but we can reduce the amount ingested by following the following tips:

7 TIPS TO FOLLOW A LOW DIET IN HISTAMINE

  • Eliminate foods high in histamine and other biogenic amines for 4 weeks strictly. (See food table below).

  • Ideally, keep a diary of symptoms to see how they change or reduce while doing the strict diet and also check if by gradually introducing foods high in histamine, the symptoms remain controlled or if they manifest again. This will allow you to measure your degree of tolerance to certain “trigger foods” and this information will help us guide dietary changes in the medium and long term.

  • Eat fresh animal protein, that is, do not buy frozen or cured meats.

  • Eat meat, fish and seafood with little freezing time, buy fresh and freeze if necessary and consume within the next 5 days so that the conservation is short and does not excessively increase the content of amines.

  • Studies indicate that cooking food reduces its concentration in histamine, for example, boiling spinach and discarding water can be good advice.

  • Do not buy frozen vegetables such as those used in salads, soups, peas and others, not canned, fermented or in brine. Consume fresh and freshly made vegetables.

  • Do not perform the diet indefinitely and either without the supervision of a qualified nutritionist since the exclusion of several foods contemplated in this diet, can cause significant nutritional deficits, as well as loss of bacterial diversity.

 

In short, you must regain the balance of the intestinal microbiota to return normal activity to the DAO enzyme and the HNMT enzyme to resolve histamine intolerance.

Bibliography

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Martha Bolívar Duran

Nutritionist, Dietitian Psychoneuroimmunologist

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