Low-Histamine Recipe Round-Up
Eating low-histamine can get old (and tiring!) pretty fast. Luckily, eating low-histamine is only temporary (for most) and part of the healing process. In working with clients who are low-histamine and eating low-histamine myself, I have developed and found a bunch of recipes that not only taste good, but will leave you feeling so much better.
What’s a low-histamine diet?
For those of you do not know what a low-histamine diet is or just need a refresher, it involves limiting/removing high-histamine foods for a period of time and eating foods that are low in histamines so they won’t cause your body to have a reaction. We recommended going on a low-histamine diet if you have histamine intolerance.
High histamine foods include:
- Fermented alcoholic beverages ( like wine, champagne, and beer)
- Fermented foods (sauerkraut, vinegar, soy sauce, kefir, yogurt, kombucha)
- Vinegar-containing foods (pickles, mayonnaise, olives)
- Cured meats (bacon, salami, pepperoni, luncheon meats, and hot dogs)
- Soured foods (sour cream, sour milk, buttermilk, soured bread)
- Dried fruit (apricots, prunes, dates, figs, raisins)
- Most citrus fruits
- Aged cheese including goat cheese
- Nuts (walnuts, cashews, and peanuts)
- Vegetables (avocados, eggplant, spinach, and tomatoes)
- Smoked fish and certain species of fish (mackerel, mahi-mahi, tuna, anchovies, sardines)
Additionally, there are specific foods that are known to trigger histamine release into the body, and those foods include:
- Cow’s Milk
- Wheat Germ
- Many artificial preservatives and dyes
Low-histamine recipes I love
For lunch or dinner:
- https://www.isabelsmithnutrition.com/recipes/bolognese-sauce/ (swap the spinach for squash and the avocado oil for olive oil)
For a snack/dessert:
In addition to these, do not forget to get creative! A lot of your favorite recipes can be made histamine friendly with some imagination and substitutions.