▲As a general rule, fresh foods are better than processed foods, since preservatives are high in histamine. Try to eat as many fresh meals as you can to keep histamine levels down.

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Meat, poultry, and fish should all be fine, provided they are not packaged or preserved. Cooking for yourself at home is a great way to ensure you are eating fresh food.

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Fresh fruit and vegetables are generally a safe and healthy option, so it's a good idea to try and incorporate as many of these as possible into your diet.

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In addition to keeping your histamine down, fresh fruit and vegetables are an essential source of vitamins and minerals. There are some exceptions to this, but we’ll get to those later.

▲Whole grain and whole wheat products tend to be lower in histamines than their white counterparts, in addition to being healthier in general.

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It's a good idea to try and incorporate whole grain bread, pasta, rice, oats, and flour into your normal diet. Sourdough bread and products high in yeast should be avoided, however.

▲Dairy products such as cheese and milk have a reputation for increasing histamine levels in the body. Why not opt for non-dairy alternatives instead?

▲Milk substitutes such as soy, oat, and coconut offer a tasty, low histamine alternative. If you really can’t leave the dairy alone though, consider switching to goat or sheep milk rather than cow.

▲Preserved, fermented, and pickled foods all tend to be high in histamines. Cured or smoked meat should be avoided, as well as any product packed in vinegar.

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Frozen meals also tend to be high in preservatives, too, so it’s best to avoid these whenever possible. Again, cooking for yourself at home is a much safer bet.

▲Given their recognized health benefits it is funny to see citrus fruits on a list of foods to avoid, but the fact is that fruits such as lemons, oranges, and grapefruits trigger the body to release histamine.

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To reduce those histamine levels it may well help to cut out citrus fruits, including any juices. Remember to eat plenty of other fruits, however, as these are an essential part of a healthy diet.

▲Eggplant, spinach, and avocado are all high in histamines, as are most legumes and beans. It is best to avoid these foods whenever possible.

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We have already seen that dairy products are high in histamines and can therefore trigger allergic symptoms. Indeed, do your best to replace these with non-dairy alternatives where possible.

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Bear in mind, however, that eggs are okay and that certain cheeses are more harmful than others: histamine levels in cheese depend on the age and temperature at which they were stored.

▲Products containing tree nuts tend to be high in histamines and allergens in general. Almond milk, for example, might cause problems if you are very sensitive.

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Often found in products that contain tree nuts are chocolate and cinnamon, which, unfortunately, are also to be avoided.

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It can be difficult to diagnose histamine intolerance, and you definitely can’t diagnose yourself at home. If you are suffering with symptoms, consider making an appointment with an allergist.

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Probably the allergist will suggest you follow a strict histamine-free diet to see if that makes you feel better.

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If you are not able to manage your allergy symptoms with changes to your diet, your doctor might prescribe you an antihistamine.

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Antihistamines block the histamines in your body and prevent them from causing troublesome symptoms. You should wait to be prescribed an antihistamine before taking it.

▲If you don’t fancy taking a traditional antihistamine such as loratadine or cetirizine, you might consider opting for a natural alternative.

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Look for herbal remedies that contain natural histamine blockers, such as quercetin, turmeric, stinging nettle leaf, vitamin C, or vitamin D.

▲Low-histamine diets are very restrictive and can be difficult to stick to. If you're struggling with yours, consider enlisting the help of a dietician.

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A dietician will be able to draw up a meal plan for you, so you don’t have to worry about picking the wrong foods. Your allergist may be able to make a recommendation for someone to see.

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If your gut is unhealthy, you are more likely to experience allergic reactions and develop high histamine levels. A strong gut is essential for a healthy immune response.

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Taking a probiotic or eating foods with probiotics can do wonders for your gut health and therefore alleviate your allergy symptoms.

Sources: (WikiHow) (Clean Eating Kitchen)

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As previously mentioned, fresh vegetables are generally good for lowering histamine levels. There are some exceptions to this rule, however.

▲Drinking alcohol raises histamine levels, so it's a good idea to cut out the booze completely if possible.

▲If you don’t want to go fully sober, however, you could reduce your consumption of beer and wine in particular, since these contain a lot of preservatives and are worse than other types of alcohol.

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If you suffer with seasonal allergies, you'll know just how annoying it can be. When it comes to sneezing and itchy eyes, the culprit is histamine, and we all have it in our bodies.

Some people are more sensitive to histamine than others and suffer with debilitating symptoms. If that's you, it's worth bearing in mind that there are lifestyle changes you can make to reduce your histamine levels. Since most histamines come from food, most of the useful changes you can make are related to diet.

Intrigued? Check out this gallery to find out how you can reduce histamine in your body.

How to reduce histamine in the body

And relieve your allergy symptoms!

20/11/24 por StarsInsider

HEALTH Allergies

If you suffer with seasonal allergies, you'll know just how annoying it can be. When it comes to sneezing and itchy eyes, the culprit is histamine, and we all have it in our bodies.

Intrigued? Check out this gallery to find out how you can reduce histamine in your body.