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Eat fresh food - 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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Eat fresh food -

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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Eat plenty of fresh fruit and veg -

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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Eat plenty of fresh fruit and veg -

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.

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Go for whole grains - 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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Go for whole grains -

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.

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Opt for non-dairy - 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?

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Opt for non-dairy - 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.

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Avoid preservatives - 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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Avoid preservatives -

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.

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Avoid citrus - 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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Avoid citrus -

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.

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Steer clear of these veg -

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

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Steer clear of these veg - 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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Cut out dairy -

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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Cut out dairy -

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.

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Cut out tree nuts - 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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Cut out tree nuts -

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

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

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Go booze-free - 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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Consult an allergist -

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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Consult an allergist -

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

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Take oral antihistamines -

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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Take oral antihistamines -

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.

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Take a natural antihistamine - 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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Take a natural antihistamine -

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

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See a dietician - 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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See a dietician -

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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Take a probiotic -

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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Take a probiotic -

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)

See also: Mistakes you're making when growing your own food

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