HIT – Histaminintolerance

I would like to point out in advance that I am NOT a doctor. If you experience any discomfort, please seek professional help!

“The symptoms of histamine intolerance (HIT) are caused by the inability of the body to break down histamine sufficiently. This is because of the
reduced activity or presence of an enzyme called diamine oxidase (DAO), which is mainly responsible for breaking down histamine and other biogenic amines ingested through food. Foods that are known culprits include: red wine, ready meals, cured meats, older cheeses, tomatoes and aubergines (read more about this in the food list section).

DAO is mainly stored in cells of tissues that cover internal organs and other internal surfaces of the body. Any mention of histamine intolerance on this website or the blog always refers to the acute form (type DAO) of HIT, and not the chronic form of histamine intolerance (type HNMT), unless HNMT is specified as such.

Histamine plays a vital role for several of our body functions. We need a certain amount to live and function, but too much of it can cause painful symptoms involving the skin, the brain, lungs and heart and digestive system.

The reactions are diverse and often look like or mimic the symptoms of an allergy. Those who are misdiagnosed or not diagnosed at all suffer unnecessarily. Have a look at the first steps section.” (Source: https://www.histamineintolerance.org.uk/about/)

Symptoms

  • Skin rash (urticaria)
  • Itching
  • Flush
  • Eczematous rash
  • Psychological symptoms
  • Symptoms in the eyes (itching, dryness)
  • Diarrhea
  • Flatulence
  • Constipation
  • Nausea and vomiting
  • Headaches and migraines
  • Dizziness
  • Runny nose
  • Cough
  • Bronchial asthma
  • Too high or too low blood pressure (hypertension/hypotension)
  • Racing heartbeat
  • Cardiac arrhythmias
  • Water retention (edema)
  • Weight gain
  • Depression
  • Hair loss
  • Acne
  • Muscle pain
  • Muscle twitching
  • Fatigue
  • Menstrual problems

Read more here: https://www.histamineintolerance.org.uk/about/

But can you still eat vegan if you have histamine intolerance?

What do I recommend in terms of diet?

Yes, you can still follow a vegan diet with histamine intolerance, but you need to be mindful of a few things, as many protein sources will be off-limits. You’ll have to pay more attention to what and how much you eat. Protein shakes are an option (e.g., from Alpha Foods).

Histamine-free vegan foods:

Fresh vegetables (preferably fresh and not stored for too long):

  • Carrots
  • Zucchini
  • Pumpkin (e.g., Butternut squash)
  • Cucumber
  • Broccoli
  • Cauliflower
  • Green beans (can be problematic for some)
  • Asparagus
  • Peppers (fresh)
  • Kohlrabi
  • Lamb’s lettuce, lettuce, and other leafy greens
  • All kinds of Cabbage

Fresh fruits (fresh and not overripe):

  • Apples (especially green varieties like Granny Smith)
  • Pears
  • Plums (fresh)
  • Blueberries (in small amounts)
  • Kiwis
  • Grapes
  • Papaya (test cautiously)
  • Mango (test cautiously)

Grains and starchy foods:

  • Rice (especially white rice)
  • Quinoa
  • Oats (unsweetened and freshly prepared)
  • Millet
  • Buckwheat (in small amounts)
  • Amaranth
  • Potatoes (not fried or heavily seasoned)
  • Sweet potatoes

Legumes (with caution, as some people may be more sensitive):

  • Lentils (freshly cooked, but in moderation)
  • Chickpeas (freshly cooked)
  • Peas (especially green peas)

Nuts and seeds:

  • Almonds (unsalted, in moderation)
  • Cashews (unsalted, in moderation, test cautiously)
  • Chia seeds
  • Flaxseeds
  • Hemp seeds
  • Sunflower seeds (in moderation)
  • Pumpkin seeds

Plant-based fats:

  • Olive oil (extra virgin)
  • Avocado oil
  • Coconut oil (in moderation)
  • Flaxseed oil
  • Canola oil

Plant-based dairy alternatives:

  • Almond milk (unsweetened and without additives)
  • Rice milk (unsweetened)
  • Coconut milk (unsweetened and in moderation)
  • Oat milk (unsweetened and without additives)
  • Cashew milk (unsweetened, without additives)
  • Pea milk (test cautiously)

Herbs and spices (in moderation, depending on tolerance):

  • Fresh herbs like basil, parsley, cilantro, dill, thyme, rosemary
  • Turmeric (in moderate amounts)
  • Ginger
  • Garlic (in moderation, if well tolerated)

Others:

  • Table vinegar (non-fermented, but better used in moderation)
  • Verjus (made from young grapes, used as a substitute for white wine, vinegar, and lemon juice) – This product should never be missing in my kitchen!
  • Agave syrup or rice syrup as sweeteners (instead of honey or sugar)

Tips for histamine intolerance:

  • Prefer fresh foods: The histamine content increases in foods with storage and fermentation. Avoid heavily processed or aged foods.
  • Freeze foods: Freezing can help reduce the histamine content in some foods as fermentation and ripening are stopped.
  • Consume food immediately: Do not store food for too long. Always keep food cool.
  • Pay attention to personal reactions: Histamine intolerance varies from person to person. Some people may be more sensitive to certain foods, even if they are generally considered histamine-free. It’s important to introduce foods gradually and monitor your reactions. Seek professional help from a nutritionist if possible.

Where can you buy histamine-free products?
Feel free to check out Deborah and her team. She organizes histamine-free events, writes recipes, and shares all her knowledge with you!

https://histamici.de
https://www.instagram.com/histaminfrei.vegan
https://www.etsy.com/de/shop/histamici

Additionally, you can find histamine-free products here:

https://histaminikus.de
https://histafood.eu