Low Histamine Diet Guide in Dallas, TX
- Remember, the freshness of food affects its histamine content, so prioritize consuming fresh items.
- Avoid leftovers.
- Individual tolerances differ, so even foods generally considered low in histamine might trigger symptoms for some individuals.
- Always keep track of how your body responds to different foods.
Proteins
- Opt for freshly cooked, lean meats like chicken, turkey, and fish.
- Eggs
- Choose fresh seafood, ideally consuming it the same day it is purchased
Avoid
- All nuts
- Soybeans and fermented soy products – natto, soy sauce, miso.
- frozen, salted, or canned fish, such as sardines and tuna
- Cured or fermented meats – sausage, salami, cold cuts
Grains
- Opt for white rice
- Try gluten-free grains like quinoa, millet, and rice flour.
Avoid
- Fermented grains like sourdough bread
Dairy Alternatives
- Choose fresh dairy alternatives such as almond milk and coconut milk without additives.
- Use ghee (clarified butter).
Avoid
- Yogurt
- Kefir
- Buttermilk
- Sour cream
- Cheese
Fruits
- Apples
- Pears
- berries
- watermelon
Avoid
- Strawberries
- pineapple
Vegetables
- Go for fresh vegetables.
- Opt for leafy greens such as lettuce
- Kale
- arugula
Avoid
- tomatoes
- spinach
- eggplant
- avocados
- fermented vegetables
- pickles and pickled vegetables
Fats and Oils
Most fats and oils are suitable, including olive oil, coconut oil, butter, and ghee.
Beverages
- Choose water.
- Enjoy herbal teas like chamomile, peppermint, and rooibos (bush tea).
- Opt for freshly brewed caffeine-free tea.
Avoid
- Wine
- Beer
- Champagne
- Anything with alcohol
- Kombucha (fermented tea)
Sweeteners
Use sugar or maple syrup.
Spices and Herbs
Most fresh herbs are safe, including basil, oregano, thyme, and parsley.
Condiments
- Include salt.
- Make homemade dressings using low-histamine ingredients.
Avoid
- Vinegar
- Ketchup
Histamine metabolism – breaking down histamine
Besides getting excess histamine from foods and diet, histamine may accumulate due to faulty breakdown mechanisms. Diamine oxidase (DAO) and histamine-N-methyltransferase (HNMT), both of which are responsible for breaking down histamine. If there is a deficiency in either or the enzyme is not functioning properly, histamine can accumulate.
Histamine excess can occur from:
- Produced internally (endogenous).
- Produced by the gut flora/biome bacteria
- Histamine consumed from external sources (exogenous) – high histamine containing foods.
- Decrease in histamine metabolism. Our digestive tract is a significant mechanism and where DAO enzyme is involved.
What is the DAO Enzyme?
- It is naturally synthesized in the kidneys, intestinal lining, and thymus. Enzymes are specialized protein molecules that speed up chemical reactions in the body, and co-factors are substances that assist these enzymes in facilitating these reactions.
- Co-factors like vitamin B6, vitamin C, and copper are crucial for the production and proper functioning of DAO. The enzyme’s primary role is to metabolize and break down excess histamine in the body, whether from internal production or ingestion.
Individuals with histamine issues are really in “histamine overload” or “histamine toxicity.” The symptoms stem from an excess of histamine within the body.
What is DAO Deficiency?
DAO deficiency arises when levels of diamine oxidase drop to the extent that the body cannot efficiently eliminate excess histamine, leading to its accumulation. Once DAO deficiency occurs, the body’s histamine levels continue to rise, resulting in various physical symptoms associated with excess histamine.
Several factors can contribute to DAO deficiency, including:
- Excessive alcohol consumption
- Overgrowth of typical intestinal bacteria (SIBO) or Leaky Gut Syndrome
Consumption of large amounts of high histamine foods
- Genetic mutations impairing the body’s ability to produce DAO or utilize its co-factors
- Hormonal imbalances
- Chronic gastrointestinal disorders such as Irritable Bowel Syndrome (IBS), Crohn’s disease, or Ulcerative Colitis.
- Heavy metal poisoning (lead poisoning)
- Certain medications
- Chloroquine (>90%)
- Clavulanic acid (>90%)
Cimetidine (Tagamet) (50%)
- Verapamil (50%)
- Isoniazid (>20%)
- Acetyl cysteine (>20%)
- Amitriptyline (>20%)
- Diclofenac (<20%)
- Metoclopramide (<20%)
- Thiamine (<20%)