From the Guidelines
For someone with histamine intolerance, gluten intolerance, egg intolerance, and hyperlipidemia, a low-histamine, gluten-free, egg-free diet that's also heart-healthy is recommended, focusing on fresh, unprocessed foods and healthy fats, as outlined in the most recent guidelines from the American Heart Association 1. To manage these conditions effectively, it's crucial to understand the components of a suitable diet. The diet should include:
- Fresh meats, avoiding aged, cured, or leftover proteins, which are high in histamine
- Fresh vegetables, except those high in histamine like tomatoes, spinach, and eggplant
- Fresh fruits, avoiding high-histamine options such as citrus and strawberries
- Gluten-free grains like rice, quinoa, and millet
- Healthy fats from sources like olive oil, avocados, and fresh nuts It's also important to include fiber-rich foods to help lower cholesterol, such as:
- Certified gluten-free oats
- Legumes
- Ground flaxseeds Foods to avoid include:
- Fermented foods
- Aged cheeses
- Processed meats
- Alcohol
- Packaged foods with additives or preservatives Cooking meals from scratch and freezing leftovers immediately can help prevent histamine formation. Staying well-hydrated and keeping a food diary to identify personal triggers are also beneficial. This approach is supported by the latest dietary guidelines that emphasize whole, minimally processed foods, and healthy protein sources, including plant-based options and fish, to promote cardiovascular health and manage conditions like hyperlipidemia 1.
From the Research
Dietary Recommendations for Histamine Intolerance and Other Conditions
To manage histamine intolerance, gluten intolerance, egg intolerance, and hyperlipidemia, it is essential to follow a diet that addresses all these conditions.
- A low-histamine diet is recommended, which involves avoiding foods high in histamine, such as fermented foods, fish, cheese, hard-cured sausages, pickled cabbage, and alcoholic beverages 2, 3, 4, 5.
- Gluten-free foods should be chosen to manage gluten intolerance.
- Egg-free foods should be selected to manage egg intolerance.
- Low to medium oxalate foods should be preferred to manage oxalate sensitivity.
Food Choices for Low-Histamine and Low-Oxalate Diet
Some examples of low-histamine and low-oxalate foods include:
- Fresh meats, such as beef, pork, and chicken
- Fresh fish, such as cod and tilapia
- Fresh fruits, such as bananas, citrus fruits, and apples
- Fresh vegetables, such as lettuce, spinach, and bell peppers
- Gluten-free grains, such as rice and quinoa
- Egg-free products, such as tofu and tempeh
Managing Hyperlipidemia
To manage high LDL and cholesterol levels, it is recommended to:
- Limit intake of saturated and trans fats
- Choose low-fat dairy products and lean meats
- Increase consumption of soluble fiber, such as oats and barley
- Include foods rich in omega-3 fatty acids, such as fatty fish and flaxseeds 2, 3, 4, 6, 5.
Additional Considerations
It is crucial to note that the exclusion of certain foods from the diet may vary depending on the individual's specific needs and conditions. A healthcare professional or registered dietitian should be consulted to develop a personalized diet plan.