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Health: Histamine Intolerance Diet

For about 2 months now, I've been struggling with skin rashes and hives that broke out around my neck and both arms. As I've always been prone to allergic itches, I tried to dismiss them at first, thinking it will go away. But it started getting worse. So, I decided to try out these over the counter natural anti-allergy meds in Coles:

I tried for a couple of days, but it did not do anything. These must just work for allergies not skin-related, I guess. So, I went back to my go-to all-around allergy medication: Diphenhydramine caps ( Benadryl). I hate taking this medicine. I don't want the drowsy feeling that comes with it. After a week of taking it, I can  begin tolerating the 25mg caps but the 50mg really puts me to sleep.

Besides taking the meds, I finally got to spend more time getting to know more about histamine intolerance. With the hives and rashes worsening and spreading, I needed to lessen the influx of histamines in my body as fast as I could. I'm sharing all that I've found out here.

Within 3 days of clearing my diet of histamine causing foods, my condition got better. Here's what I did for my histamine-restricted diet:

Foundational is increased water intake. I really had to be serious about proper intake of water daily. This link gives a good explanation on how much water we really need according to weight. The formula is:

Weight in Kilos x 2.2 (to change in pounds) x.5= daily required ounces (x.0.0295735 to change to liter)

so, 120 pounds x.5 = 60 ounces x .0.0295735 = 1.77 liters
PLUS 12 ounces more for every 30 minutes of workout or physical exertion

I use a one liter water bottle to keep tabs on my daily intake.

Here's the rest...
1. I had to quit eating very ripe Nectarines. In many lists, this is on the prohibited section. Only a few lists disregard nectarines. I learned that histamine content in food increases depending on freshness, the longer it's been cooked or ripened, the more histamine is produced. Right now, I totally removed nectarines from my diet and switched to apples or bananas. Most lists also discourage eating citrus fruits.

2. I had to quit eating bread and food preparations with yeast. (Yeast has no histamine content in itself, but it is a histamine liberator. )I switched to eating this bread, King Henry Rye loaf, a sourdough rye specialty bread, made from 100% Whole Rye Meal Flour:
On the shelves, this had the least amount of wheat and only .3% yeast. I heard and observed that most rye bread still has wheat in it, even dark rye bread. I can of course order from the bakery and specify wheat-free but for quick finds, this is my go-to bread now.  Also, wheat is not a problem for histamine intolerant people, but the content in food may trigger other reactions so if you prefer the least triggers, go wheat-free (or gluten-free).

3. I also had to make sure that whatever floured food items I consume must use unbleached flour.

4. I had to quit eating food that had cheese in it, this is processed or aged so it is high on histamine content.

5. I had to quit canned foods like tuna (very high in histamine), and preserved foods, especially those with vinegar. I now consume olives less frequently. It is anti-inflammatory but the preserved or vinegar content may trigger a reaction.

6. I had to abstain from chicken for a while because allergic episodes are made worse when you consume chicken, especially the thigh, wing, and chicken skin.

7.  I had to up my intake of specific probiotics to help heal my gut and fight histamine. I take this once a day with meals (Blackmores Probiotics+ Eczema Relief):

These are the probiotics for fighting histamine in your body:

8. I had to stick with paracetamol to help manage headaches and migraines that are triggered by histamine intolerance. I often experience these in the afternoons. Other NSAIDS trigger more histamine production.

9. I had to quit soy-containing food and drink. I had to say goodbye to my 2 favorite Organic Soy Milk, Aldi Organic Soy Milk and Pureharverst  Nature's Soy:

10. I made sure to take celery seed caplets, highly anti-inflammatory! I also take these for my rheumatoid arthritis. Right now it's by Cenovis Celery 2500 (extract):

11. I have to make sure to take bioflavonoids and vitamin c. highly anti-inflammatory. I normally take them for health and wellness. Right now it's a combination by Thompson (Thompsons Super Bioflavonoid Complex):

For breakfast, snacking, and lunch, I alternate intake between the following:
1. Muesli Bars by Freedom Foods for now (gluten-free for now)

2. Rolled Oats, plain (flavoured oats have high histamine content). I take freedom foods nut-free, wheat-free porridge

3. Sweet Potato (anti-inflammatory, and packed with histamine lowering properties: rutin and quercetin, filling as well)

I might try a Sweet Potato Ginger Muffin shared by Allison at this site:

4. Chia and Quinoa Wraps by Mission (these are yeast free)

5. Mountain Bread Rice and Organic Flour Wraps (yeast free flatbread)

6.Fresh Rockets, Kale, Spinach (anti-inflammatory)

7. For coffee biscuits I go gluten-free for now. I like this pure butter shortbread by Butterfingers, The Old Colonial Cookie Company:

Some links you may want to check out:

  1. a helpful downloadable dietary chart listing histamine, lactose, and gluten compatibility guide.
  2. a histamine restricted shopping list
  3. a quick histamine restricted diet list
  4. a quick info on histamine in foods
  5. a discussion about histamine and going gluten free (the article says, no need)
  6. balancing histamine intake
  7. a discussion on histamine intolerance
  8. shopping list
  9. managing diet
  10. histamine fighting foods
  11. which fat is low-histamine?
  12. a histamine restricted diet a parent follows for daughter abby:


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