From the Research
A low histamine diet is the most effective approach to managing histamine intolerance, and it involves avoiding foods high in histamine and focusing on fresh, non-fermented, and non-processed foods. This approach is supported by the most recent and highest quality study, which emphasizes the importance of a low-histamine diet in reducing symptoms of histamine intolerance 1. The diet should include fresh meats, freshly caught fish, fresh fruits (except strawberries, citrus), fresh vegetables (except tomatoes, spinach, eggplant), gluten-free grains, dairy alternatives, and fresh herbs.
Some key points to consider when implementing a low histamine diet include:
- Avoiding aged, fermented, or processed foods such as aged cheeses, cured meats, fermented foods, alcohol, vinegar, dried fruits, and leftovers
- Eliminating high-histamine foods for 2-4 weeks, then gradually reintroducing them while monitoring symptoms
- Keeping a food diary to track reactions
- Considering supplementation with a DAO enzyme supplement before meals, but only under the guidance of a healthcare provider, especially if you have existing health conditions or take medications
It's essential to note that histamine intolerance is a non-immunological disorder associated with an impaired ability to metabolize ingested histamine, and the symptoms can be non-specific and mimic other diseases 1. The diagnosis of histamine intolerance is difficult, and a positive clinical effect of a low-histamine diet is often the most important factor in establishing the diagnosis. Other therapeutic options, such as DAO supplementation, treatment with antihistamines, or probiotics, may be considered as complementary treatments, but a low-histamine diet remains the most crucial approach 1, 2.