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