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Low Histamine Recipe Round Up

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:

  • Alcohol
  • Bananas
  • Chocolate
  • Cow’s Milk
  • Nuts
  • Papaya
  • Pineapple
  • Shellfish
  • Strawberries
  • Tomatoes
  • Wheat Germ
  • Many artificial preservatives and dyes

Low-histamine recipes I love

For breakfast: 

For lunch or dinner: 

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. 

Find my other favorite recipes here. If you want to learn more I have a whole blog on histamine-intolerance!

Suffering from histamine intolerance or want to learn more? Click here to work with me!