low histamine, low oxalate guide

WHAT ARE HISTAMINES?

Histamines are chemicals that play an important role in regulating physiological functions in the body. They are involved in the health of our immune and digestive systems, and help neurological functions. While our body’s naturally produce this chemical, it can also be found in food.

Some people are less tolerant of histamine for various reasons. A histamine intolerance is not a sensitivity to histamines; instead, it is an indication that too many histamines have been developed in the body. When this happens, the body is not able to properly and effectively metabolize histamines. When histamines levels are too high or when the body cannot break them down properly, it can affect normal bodily functions.

One reason this happens may be that they lack an enzyme called diamine oxidase (DAO), which breaks down histamine in the body. DAO keeps histamine levels in a healthy range to avoid uncomfortable histamine-induced symptoms. Low DAO activity can lead to higher levels of histamines. There are some possible reasons for this:

• Interferences with Medications

  • The usage of NSAIDs, antidepressants, metformin, and antiarrhythmics can impact DAO enzymes

• Gastrointestinal Conditions (including parasitic infections and bacterial overgrowth)

• Copper, Vitamin C and B6 Deficiencies

• The Blockage of DAO Releases (some foods can do this, example: green and black tea)

• Genetic Variation in DAO SNP

• Emotional Stress

Some foods naturally have higher histamine contents. Aged foods and leftovers also accumulate histamines as they age. Dried, aged and fermented foods typically have the highest levels of histamines. Due to this, it is recommended to eat freshly-made foods when consuming a low-histamine diet.

Eating a low histamine diet can help reduce symptoms and inflammation, if sensitive. If you have attempted a low histamine diet previously, but have not seen results, this can be due to various reasons such as:

• Underlying Mold Toxicities

• Gut Infections

• Lyme Disease and Lyme Co-Infections

• Chronic Stress & Trauma (including childhood trauma)

• Epstein Barr Virus Activation

• Hormonal Imbalances

• Eating Histamine-Liberating Foods and Diamine Oxidase (DAO)-Blocking Foods

  • Histamine-liberating foods are technically low histamine, but they can trigger histamine releases. A large amount of online low histamine foods lists do not include these foods which can greatly affect your results.

  • Diamine oxidase (DAO)-blocking foods are foods that prevent DAO from functioning. Diamine oxidase (DAO) is an enzyme that’s responsible for breaking down histamine. If you do not have enough DAO, it can cause histamine levels to rise. If this goes on long enough, it can cause histamine sensitivity, chronic inflammation or mast cell activation syndrome. DAO-blocking foods include: 

    • Chocolate 

    • Nuts 

    • Dairy 

    • Bananas

    • Alcohol 

    • Shellfish 

    • Papaya

    • Pineapple 

WHY DO HISTAMINES BUILD UP IN THE BODY?

Now you know what contributes to your histamine load, but what leads to a histamine intolerance? There are various factors that can cause histamine to build up within the body. Let’s break these factors down: 

1. Lack of DAO and HNMT: DAO and HNMT are the primary enzymes that break down histamines. Your body may not be creating enough DAO or HNMT. 

   1. DAO (diamine oxidase) primarily breaks down histamine in the gut. 

   2. HNMT (Histamine N-methyltransferase) breaks down histamine outside the gut. 

Your body may not be making enough of these enzymes due to:

• Gut Inflammation

  • Gut Inflammation can be caused by gut infections, antibiotic usage, oral contraceptives, poor vagal tone, mold toxicities, environmental toxins, etc.

• Nutritional Deficiencies 

  • Nutritional deficiencies, specifically B vitamins, vitamin C, zinc, and copper, and magnesium can greatly affect histamine levels. Ensure that you are eating and/or taking active, bioavailable forms of B vitamins, such as methylcobalamin (active B12). 

When the body is low in B vitamins, vitamin C and copper, zinc, and magnesium, histamines may not break down sufficiently to overcome symptoms of intolerance. Copper and vitamin C are crucial components of the DAO enzyme and B6 is a key co-factor that enables DAO to degrade histamine. Furthermore, B-vitamins are methylation cofactors required for HNMT activity. Magnesium and zinc are essential for proper regulation of the immune system and the management of histamines in the body.

• Poor Methylation

  • Methylation is a process that helps repair your DNA, regulates hormones, produces energy, supports detoxification, keeps your immune system healthy, supports the protective coating along your nerves, and more! Poor methylation can be imprinted within your genetics, but can be supported through nutritional and lifestyle supports. Poor methylation may also be caused by poor liver health and underlying infections/toxicities. Additionally, during the methylation process, the body produces HNMT (the histamine-degrading enzyme). If there is poor methylation, this enzyme may not be produced in adequate amounts.

IS IT A HISTAMINE INTOLERANCE AND/OR MAST CELL ACTIVATION SYNDROME (MCAS)? 

Mast Cell Activation Syndrome (MCAS) is when your mast cells become overly responsive.  

Mast cells are found in almost every part of the body and are an integral part of your immune system as one of the body’s first lines of defenses against invaders. They are a necessary and important part of a healthy body, but problems arise when mast cells become overactive and dysregulated. They may become dysregulated due to chronic infections, toxicities, and trauma.

When mast cells lose their ability to normally function, the receptors do not work as they should. This means that unnecessary inflammation continues to be created in your body and causes problems. Your mast cells have over 200 different types of receptors. They are constantly at work throughout the day helping to regulate normal immune functions. One specific way they respond to stimuli is by releasing mast cell mediators – one of them being histamine. Histamine responses are healthy, but again, in excess it can be harmful. Other mediators you may have heard of include cytokines, tryptase, and prostaglandins. 

These mediators help to fight infections, signal pain, balance hormones, repair injuries, support healthy sleep patterns, and more. In a healthy body, mast cells release mediators (like histamine) to help the body heal. For example, histamine releases help to create inflammation at an injured area to signal the body to surround the area with blood to aid in healing. Once the body feels safe, these mediators will stop releasing their chemicals, but when you are chronically-ill, mast cells can become dysregulated, making it so these mediators do not know when to stop doing their tasks. 

For many people seen at our clinic, histamine intolerances and MCAS are presented together. This is why we recommend a low histamine diet for those dealing with MCAS. You can have a histamine intolerance with no MCAS. In these instances, your histamine overload is likely mostly a result of the foods you eat.

If you answer “yes” to the following questions you may be dealing with a histamine intolerance rather than MCAS. 

• Are you able to walk down the aisle of scented detergents without any issues? 

• Do you feel better if you stick with low histamine foods? 

• Do high histamine foods seem to be your only sensitivity? 

Unlike mast cell reactions that can show up almost immediately, histamine reactions typically need at least 30 minutes to appear, and they can happen hours or even up to a couple days later post-exposure to the trigger. If you answered “yes” to these questions, but are experiencing more symptoms, this can be a sign that your body is dealing with a high toxic burden and possibly MCAS.

MCAS is typically more symptomatic with a variety of symptoms. MCAS commonly affects multiple areas of the body with greater severity than a histamine intolerance. 

MCAS and Histamine Intolerance symptoms include:

• Anxiety & Depression

• Asthma or Shortness of Breath

• Chronic Fatigue

• Gastrointestinal Issues (Constipation, Diarrhea, IBS-Like Symptoms)

• Headaches or Migraines 

• Inflammation or Swelling of the Joints 

• Insomnia

• Sinus Issues or Frequent Congestion

• Skin Issues (Hives, Rashes, Eczema, Flushing)

Symptoms that may indicate you are dealing with MCAS include: 

• Anaphylaxis 

• Autoimmune disorders 

• Brain Fog 

• Chronic Infections 

• History of Mold Toxicity 

• History of Tick Borne Infections 

• Light/Sound Sensitivities

• Sensitivities to Food, Supplement, EMFs, and Man-Made Chemicals

• Heart Palpitations & Chest Pain

• Low Blood Pressure

• Arthritis that Migrates and Joint Pain

• Acid Reflux and Heartburn

• Endometriosis

• Painful Periods

• Hormonal Imbalances

• Symptoms Appearing 0-15 Minutes After Eating

WHAT IS A LOW HISTAMINE DIET?

A low histamine diet limits the consumption of histamines from food sources. This can reduce systemic inflammation, relieve gastrointestinal symptoms, and other reactions caused by histamine intolerances. This diet is therapeutic and is often used in conjunction with healing protocols.

A low histamine diet eliminates:

• High Histamine Foods

• Histamine Liberating Foods

• Diamine Oxidase (DAO)-Blocking Foods

Histamine levels work like a bucket. You may be able to handle a bite of an avocado or handful of nuts, but if you combine a few bites here and there of high histamine foods, your bucket might overflow – making symptoms appear. Your histamine bucket can be influenced due to exposure to seasonal allergens, mold, hormonal changes, dehydration, stress, etc. So, keep this bucket in mind when making food choices.

The long term goal for following a low histamine diet is to support the histamine pathways to work correctly and reduce mast cell over-reactivity overtime so you can consume more foods after removing root cause problems. Since many higher histamine foods have a wealth of nutrients, we want to try to bring many of those foods when it is safe to do so.

OTHER FOOD INTOLERANCES ASSOCIATED WITH A HISTAMINE INTOLERANCE AND MCAS:

Before you change your diet on your own, please make sure you’re working with a healthcare practitioner who can help you with this. Never limit foods unnecessarily, and always have a medical professional supervise your case. 

1. Gluten: For people with MCAS or a histamine intolerance, avoiding gluten can be beneficial. The symptoms of non-celiac gluten sensitivity are similar to those of histamine intolerance and are mediated by histamine receptors.

2. Oxalates: Oxalates are natural substances in many foods that bind to calcium during digestion in the stomach and intestines then leave the body through the stool. Oxalates that are not bound to calcium travel as a waste product from the blood to the kidneys where it leaves the body in the urine. Too many oxalates circulating in the body may cause problems in some people and can be a cause for kidney stones.

   There are two kinds of oxalates: internal (endogenous) and external (exogenous). Internal oxalates produce from within the body – not from food. Your body’s ability to form oxalates depends on your genetic profile and nutritional deficiencies. Deficiencies in vitamin B1 and B6 can increase oxalate production. It is important to reduce your risk of vitamin B deficiencies if oxalate sensitive.

   External oxalates come from food and gut microbes. If you are experiencing oxalate sensitivities, it is beneficial to remove high-oxalate foods from your diet.

   In a healthy person, Oxalobacter formigenes and Lactobacillus are the primary oxalate-degrading bacteria; however, if you have an unbalanced gut flora due to a low-nutrient diet, nutrient deficiencies, gut infections, antibiotic-use, gene mutations, liver or kidney problems, mold toxicities, overuse of NSAIDs, candida overgrowth, or chronic stress, your body can have a difficult time eliminating oxalates properly. If you are eating too many high-oxalate foods, it can lead to a build-up of oxalates followed by a list of symptoms.

   Further, oxalates trigger NOX enzymes. NOX stands for NADPH Oxidase. When NOX is triggered by oxalates, it creates inflammation and aggravates mast cells. The mast cells will release histamine and various inflammatory mediators. This can worsen histamine intolerance symptoms.

   You may discover that you are having difficulties with oxalates with lab markers, symptom analysis, and even genetics (GRHPR, HOGA1, AGXT). Genetics and enzymes may be influenced by toxicities, lack of nutrients, etc.

Symptoms of Excess Oxalates:

Excess oxalates and your body’s inability to handle them can cause poor mineral absorption, inflammation, and poor mitochondrial functions. This can result in a variety of symptoms such as:

• Chronic Pain

• Muscle Pain & Burning

• Kidney Stones

• Digestive Issues

• Candida Overgrowth

• Urinary Pain & Bladder Issues

• Interstitial Cystitis (IC)

• Vulvodynia

• Allergies

• Headaches & Migraines

• Skin Issues (Rashes, Itchiness, Redness)

• Mineral Deficiencies

What is the Low Oxalate Diet?

The low-oxalate diet's intention is to lower your dietary intake of oxalates, making less oxalates available for absorption in your intestinal tract. The low-oxalate diet is supposed to be a short-medium term diet while working on reducing and eradicating infections and toxicities in the body that are driving an inability to properly process oxalates.

Click here to access our low oxalate guide. Always talk to your practitioner about your diet. Our goal is to implement as many foods as possible without causing symptoms. We do not want to limit foods if it is unnecessary. 

LOW HISTAMINE DIET STARTER TIPS:

• Reduce consumption of processed foods. It may be necessary to eat no processed foods for a bit of time. Granola bars, boxed pasta, etc. may be doable to eat depending upon your current sensitivities, but for those dealing with a severe histamine intolerance of MCAS, this may be necessary to cut out. 

  Our goal is to replace foods. As you take foods out that are High Histamine, make sure you are replacing them with high nutrient, low histamine foods.

• If you are just starting out on a low histamine diet, here are the top foods to begin eliminating:

  • Fermented alcoholic beverages: wine, champagne, beer, whiskey, etc.

  • Fermented foods: sauerkraut, vinegar, soy sauce, kefir, yogurt, kombucha, etc.

  • Soured foods: sour cream, sour milk, buttermilk, soured bread, etc.

  • Balsamic Vinegar and Vinegar foods: pickles, mayonnaise, olives, ketchup

  • Cured meats: bacon, salami, pepperoni, luncheon meats and hot dogs

  • Aged cheese (including goat cheese)

  • Smoked fish, anchovies, and sardines

  • Beef (aging process increases histamine)

  • Rotisserie chicken (sitting in the store all day raises histamine levels)

  • Smoked or processed meats: salami, bacon, ham, sausage

  • Dried fruit: apricots, prunes, dates, figs, raisins

  • Uncooked egg whites (histamine liberator)

  • Leftovers

LOW HISTAMINE FOOD LIST

This list will highlight high Histamine foods, histamine-liberating foods, and Diamine Oxidase (DAO)-blocking foods. *food list is credited to MastCell360 

* = Has been noted as higher histamine, but contains high amounts of histamine lowering nutrients that can balance

Italics = particularly high in histamine lowering nutrients, Emphasize these

![Food Name] = High in pesticide residue – buy organic

-L = Lectin: may trigger those with Mast Cell Activation Syndrome

-O = High Oxalate: may trigger those with Oxalate issues, quantities given after the O are for those watching oxalates.

Grains & Carbs - Lower Histamine

• Amaranth – O

• Arrowroot flour – O

• Buckwheat – O, L

• Buckwheat flour – O, L

• Buckwheat noodles – O, L

• ![Corn] – L (If tolerated)

• ![Corn] – L – Popped (fresh if tolerated)

• Crackers – Gluten-free- likely O, L

• Millet, grain soaked overnight, rinsed and boiled

• Millet – O 

• Oats– O, L 

• Pasta – Gluten-free- likely O, L

• Potato Starch – L

• Quinoa– O, L 

• Rice, black – O, L 

• Rice, brown – O, L 

• Rice, white – O, L 

• Sorghum, Black – O 

• Sorghum, Popped– O (limit to 1/2 cup popped for lower oxalate)

• Sorghum, White – O 

• Tapioca Starch or Flour

• Teff – O

Resistant Starches to feed good gut bacteria

• Almond Flour – Blanched – O (very high oxalate) 

• Flax meal 

• Green Banana Flour

• Hazelnut Flour – O 

• Hi-Maize resistant starch Fresh Coconut Meat 

• Millet, grain soaked overnight, rinsed and boiled

• Millet – O

• Miracle Noodles

• Miracle Rice 

• Parsnips

• ![Potatoes] – O, L 

• Rutabagas

• Sorghum

• Sweet Potatoes – O (very high oxalate)

• Sweet Potato Starch and Sweet Potato Starch Noodles (the starch is low oxalate, the flour is high oxalate)

• Tiger Nuts

• Turnips, greens or root

Grains & Carbs - Higher Histamine

Foods made with:

• Baking mixes

• Bleached flour

• Coconut Flour

• Dessert mixes

• Gluten 

• Pasta meals – packaged

• Pie, pastry, and fillings – Commercial

• Rice meals – packaged

Vegetables - Lower Histamine 

• Artichokes – O 

• Arugula 

• Asparagus 

• Basil 

• Bean Sprouts – L

• Beets – O (very high oxalate)

• Bok choy 

• Broccoli 

• Broccolini 

• Brussels sprouts 

• Cabbage – Chinese 

• Cabbage – Green and Red 

• Cabbage – Napa

• Carrots 

• Cauliflower 

• ![Celery]

• Celery Root

• Chives 

• Cilantro 

• Collards 

• ![Corn] – L (If tolerated)

• Cucumber – L 

• Daikon radishes 

• Dandelion greens 

• Dill

• Escarole 

• Fennel 

• Garlic

• Ginger

• Green Split Peas – L

• Jicama

• ![Kale] – Curly – O 

• ![Kale] – Lacinato or Dinosaur 

• Kohlrabi 

• Leafy greens 

• Leeks

• Lettuce – Butter

• Lettuce – Endive

• Lettuce – Leaf Green & Red

• Lettuce – Iceberg

• Lettuce – Radicchio – O

• Lettuce – Romaine

• Mint 

• Mizuna 

• Mustard greens 

• Nopales cactus – O 

• Okra – O

• Onions – any kind 

• Parsley, curly – O 

• Parsley, flat or Italian

• Parsley Root

• Parsnips 

• ![Peppers, bell or hot] – L 

• Perilla 

• Purslane – O (very high oxalate) 

• ![Potatoes] – O, L

• Radishes 

• Rhubarb – O (very high oxalate) 

• Rutabaga / Swede

• Sage

• Saffron

• Scallions / Green Onions

• Shallots

• Squash, Butternut– L

• Squash, Spaghetti– L

• ![Squash, Summer]– L 

• Squash, Winter – L 

• Squash: Yellow – L

• Sweet Potatoes – O (very high oxalate)

• Swiss Chard – O (very high oxalate)

• Turnip 

• Watercress

• Yellow Split Peas -L

• ![Zucchini]– L 

Vegetables - Higher Histamine 

• Eggplant – L, O

• Green Beans, String Beans – L

• Mushrooms

• Peas – L

• Squash, Pumpkin – O

• Sauerkraut

• ![Spinach] – O (very high oxalate)

• Soybeans / edamame

• ![Tomato] and all tomato products – L

Fruits - Lower Histamine

• ![Apple]

• Apricot – fresh

• ![Blackberry] – O

• ![Blueberry]

• Cantaloupe (rock melon) -L

• ![Cherries]

• ![Cranberry], fresh

• Currant, fresh 

• Dragon Fruit

• Figs, fresh

• Fruit dishes made with allowedingredients

• ![Grapes] (low histamine, but often have mold)

• Guava – Ripe- VERY high oxalate

• Honeydew – L

• Kiwi – O

• Lemon – 1/2 tsp (not alwaystolerated in elimination)

• Lime – 1/2 tsp (not alwaystolerated in elimination)

• Loquat

• Mango

• ![Nectarine]

• Passion Fruit

• ![Peach]

• ![Pear], Bartlett or Bosc

• ![Pear], other variety

• Persimmons / Kaki – O

• Plantain – O

• Pomegranate – O

• *![Raspberries] (limit to 1/4 cup – not always tolerated in elimination)

• Watermelon  – L

Fruits - Higher Histamine

• Avocado

• Banana

• Dates

• Dried fruit

• Fruit dishes, made with restrictedingredients

• Grapefruit

• Jams, jellies, preservatives, juices made with restricted ingredients

• Loganberry

• Orange and other citrus

• ![Papaya] – O

• Pawpaw- O

• Pineapple

• Plums

• Prunes

• Raisins

• ![Strawberries]

• ![Tomato] 

Meat, Poultry, & Fish - Lower Histamine 

Be sure to follow the meat preparation and handling tips later in this guide

All pure, freshly cooked, un-aged meat or poultry (not ground):

• Beef (only if unaged and not ground)

• Bison (only if unaged and not ground)

• Chicken

• Duck

• Eggs, if tolerated

• Goose

• Lamb

• Liver

• Ostrich

• Pork

• Salmon (frozen) – gutted and frozen within 30 minutes of catch (like Vital Choice’s King Salmon*)

• Turkey

**Try your local farmer’s market, Northstar Bison, or White Oak Pastures for pastured meats that are frozen right after slaughter.

Meat, Poultry, & Fish - Higher Histamine

• Beef – Aged(99% of all beef is aged)

• Bison – Aged(99% of all bison is aged)

• Cured meats: bacon, salami, pepperoni, luncheon meats and hot dogs 

• Fish – All other

• Ground Meats

• Leftover cooked meats

• Processed meats

• Shellfish

Eggs - Lower Histamine

• Eggs – All plain, cooked eggs (if tolerated)Pasture Raised is best 

Eggs - Higher Histamine

• Eggs prepared with restricted ingredients

• Raw egg white (as in some eggnog, hollandaise sauce, milkshake)

Legumes - Lower Histamine

• Beans – Dried – Soak overnight in water and pressure cook. Freshly cooked (kidney, black, navy, garbanzo/chickpeas, etc.)(pressure cooked is best) – L, OGarbanzo/chickpeas are medium oxalate

• Lentils (legumes are higher lectin, use in moderation) – soak overnight in water and pressure cook – L, O

Legumes - Higher Histamine 

• Beans – Canned – L, O

• Lentils – Canned -L, O

• Peanuts – L, O

• Soybeans / Edamame

• Tofu

Nuts & Seeds - Lower Histamine

• Almonds – Blanched – O (very high oxalate)

• Almonds – with Skins – L, O (very high oxalate)

• Brazil Nuts (only 3-4 nuts/day max) – O

• Chia Seeds – O

• Chestnuts – Fresh – O

• Coconut Cream

• Coconut Meat, Fresh

• Coconut Milk, 100% Pure Coconut Milk (no additives)

• Flax Seeds

• Hazelnuts – O

• Hemp Protein Powder – O

• Hemp Seeds – O

• Macadamias – O (if over 1/4 cup)

• Pecans – O (if over 1/4 cup)

• Pine Nuts – O

• Pistachios – O (if over 1/4 cup)

• Poppy Seeds – O

• Pumpkin Seeds – L

• Sesame Seeds – O

• Sunflower Seeds- L

• Tiger Nuts (not an actual nut, but a tuber)

Nuts & Seeds - Higher Histamine

• Cashews – L, O

• Coconut – Dried

• Coconut Butter

• Peanuts– L, O

• Walnuts – O

Fats & Oils - Lower Histamine

• Avocado Oil – Cold Pressed (use cautiously if DAO levels are very low)

• Butter – Grass Fed

• Coconut Oil – Extra Virgin 

• Flax Oil – Cold Pressed 

• Ghee – from Grass Fed Cows

• Lard – (If kept frozen, and thawed for individual use)

• Macadamia Oil

• MCT Oil

• Meat drippings – Fresh

• Olive Oil – Extra Virgin (use cautiously if DAO levels are very low)

• Palm Oil – Extra Virgin (unprocessed)

• Rice bran oil

• Salad dressings  – Homemade with allowed ingredients

• Sesame Oil

• Sunflower Oil – Cold Pressed – use sparingly can be inflammatory

• Tallow – (If kept frozen, and thawed for individual use)

Fats & Oils - Higher Histamine

• Fats and oils with color and/or preservatives

• Hydrolyzed lecithin

• Margarine

• Salad dressings  – Prepared with restricted ingredients

• If DAO levels are very low: Olive Oil and Avocado Oil

Spices & Herbs - Lower Histamine

• Basil

• Bay Leaves

• Cardamom

• Caraway

• Chives

• Cilantro

• Coriander

• Cumin – O

• Curcumin powder can replace turmeric if oxalates are a concern

• Curry Leaves

• Dill

• Fennel

• Fenugreek

• Garlic

• Ginger

• Lemongrass

• Mint

• Oregano

• Parsley – Flat Leaf-  (curly is high oxalate)

• Peppercorns, Pink – O

• Peppermint

• Rosemary

• Saffron

• Sage

• Salt – only unrefined like Real Salt, Celtic Sea Salt, Himalayan Sea Salt

• Shallots

• Spirulina – O

• Tarragon

• Thyme

• Turmeric – O

Spices & Herbs - Higher Histamine

• Allspice

• Anise

• Cinnamon

• Chili Powder

• Cloves

• Curry powder

• Cayenne

• Foods labeled “with spices”

• Foods labeled “natural flavors” or “artificial flavors”

• Mace

• MSG

• Mustard

• Nutmeg

• Paprika

• Peppercorns – Black, Green, White – may need to limit to small amounts – O

• Seasoning packets withrestricted ingredients

Sweeteners (low glycemic) - Lower Histamine 

• Coconut Sugar – Use sparingly, avoid in elimination

• Homemade sweets with allowed ingredients

• Inulin

• Maple Syrup – Use sparingly

• Stevia

Sweeteners (high glycemic) - Higher Histamine 

• Artificial Sweeteners

• Cake decorations

• Candies

• Confectionary

• Corn syrup

• Desert fillings- Prepared

• Flavored syrups

• Honey

• Icing sugar

• Icing & Frosting – Prepared

• Molasses

• Jams, jellies, marmalades, preserves made with restricted ingredients

• Spreads with restricted ingredients

• Sugar

Miscellaneous - Lower Histamine

• Arrowroot –  O, (medium to high oxalate)

• Baking powder

• Baking soda

• Brown Rice Flour – L, O (much higher oxalate)

• Cassava Flour – O, (medium oxalate)

• Cocoa butter (white chocolate with no additives)

• Cream of tartar

• Homemade relishes with allowed ingredients

• Leftovers – freeze right after cooking

• Potato Starch – L

• Sweet Potato Starch

• Tapioca Starch

• White Rice Flour – L, O (medium oxalate)

Miscellaneous - Higher Histamine

• Bragg’s Liquid Aminos

• Bone Broth

• Carob – L, O

• Chocolate and cocoa – O

• Coconut Aminos

• Collagen

• Gelatin

• Gherkin pickles

• Ketchup 

• Leftovers not frozen immediately after cooking

• Mincemeat

• Miso

• Nutritional Yeast / Nooch

• Relishes and olives – prepared

• Soy sauce / Tamari

• Vinegars, including white, champagne, and balsamic; apple cider vinegar is lowest and tolerated by some at 1tsp

Additives - Higher Histamine

• Artificial colors

• Artificial flavors

• Calcium Chloride

• Carrageenan

• Citric Acid

• Food colorings

• Hydrolyzed Lecithin / BHA, BHT – Any food made with or cooked in these oils  

• Lecithin

• Maltodextrin

• Potassium Sorbate

• Potassium Triphosphate

• Smoke Flavoring

• Sodium Benzoate

• Sodium Nitrite

• Xanthan Gum

• Yeast and Yeast Extract

Beverages - Lower Histamine

• Coconut Water – Fresh

• Coffee – preferably avoid caffeine. If you must drink coffee, then only lower histamine, mold free brands like Purity Coffee

• Dandelion Root Tea 

• Herbal teas, except those listed to the right

• Juice – Pure freshly squeezed juices of allowed fruits and vegetables – limit fruit juice due to sugar

• Mineral Water – Plain and carbonated

• Water – with fresh squeezed lemon or lime (if tolerated)

Beverages - Higher Histamine

• Beer

• Carbonated drinks

• Cider

• Cocoa

• Coconut Water – packaged

• Drinks with “flavor” or “spices”

• Fruit juices and cocktails made with restrictedingredients

• Kombucha

• Tea – All black, green, white

• Wine**All other alcoholic beverages.Best tolerated alcohol: top shelf plain vodka, gin, white rum, silver tequila

Milk & Dairy - Lower Histamine

• A2 milk – plain

• Butter – grass fed

• Cream (from grass fed cows)

• Cream cheese (from grass fed cows)

• Ghee from grass fed cows

• Goat milk

• Ricotta cheese (from grass fed cows)

Milk & Dairy - Higher Histamine 

• Buttermilk

• Cheese

• Kefir

FOOD PREP AND PLANNING

When it comes to Mast Cell Activation Syndrome (MCAS) and Histamine Intolerance, how you prepare, cook, and store your food is as important as your food choices. A common mistake people make when attempting a low histamine diet is overlooking food preparation. If you are dealing with MCAS or a severe histamine intolerance, this is important. If you are dealing with a mild histamine intolerance, you may be able to get by without thinking about food preparation, but regardless, these tips are extremely helpful for those who are struggling.

Tip #1: Meat & Seafood Quality, Storage, and Preparation

You want to be extra careful when making selections for meat and seafood. The best options are products that are frozen immediately after catch or slaughter. These will have the lowest histamine levels since lower temperatures make an environment less enabling for microorganisms (like histamine-producing bacteria) to grow. Wild-caught seafood or pasture-raised meats will also have a better nutrient profile. And, some people who are extremely sensitive have reported that they better tolerate meats that are pasture-raised over those that are fed wheat, corn, and soy.

If you have room for a deep freezer, this can save you money. It will allow you to stock up on meat when there are sales. Generally speaking, four months for uncooked meats and two-three weeks for cooked meats in a freezer is doable for sensitive people. 

Some people may be able to tolerate foods that have cooled in the refrigerator for a few hours. Others will not. If you notice this affects how you feel, it may be beneficial to cook foods when they are frozen. For example, you may thaw meat in the fridge, but do not leave it sitting. Thaw until it is still slightly frosted, then start cooking. You may also run hot water over smaller cuts of meat, or submerge it in warm/hot water before you are ready to cook. 

How you cook meat and seafood can also affect histamine levels and your symptoms. The longer something cooks, the higher histamine levels it will have. For example, using a slow cooker for 8-12 hours will have the highest histamine levels. Some people with Histamine Intolerance or MCAS may also be sensitive to grilling. This can be both from the fuel (charcoal, propane) and the charring.

If you are sensitive to histamine in foods, using an instant pot or an air fryer can be beneficial. An instant pot can cook food in its frozen state. An air fryer can quickly cook foods and reduce cooking time.

Tip #2: Introducing Meat

It is common to see people with a history of chronic illnesses be sensitive to meat or cut-out meat. If you are looking to re-introduce meat with a histamine intolerance, here are some tips we have:

1. Choose Lower Histamine Meats: Chicken, turkey, lamb, salmon, and elk are some examples of lower histamine meats. 

2. Start Slow: When you do start trying meat again, start with 1 bite and freeze leftovers into small portions. Then a couple days later, if you tolerated the first bite, you could try 2 or 3 bites. If that goes well, a couple days later you may be able to try 4 or 5 bites. You can keep on in this way until eventually you can eat a full serving.  

3. Consider Digestive Support: Digestive enzymes can improve your ability to break down food and absorb nutrients – especially if you were previously vegan. Betaine HCL, TUDCA, and digestive bitters can also be beneficial for breaking down proteins in foods. Talk to your practitioner about this if this applies to you.

Tip #3: Restaurant Planning

Dining out can pose its own set of challenges. Here are our tips on how to have the best restaurant experience:

1. Meat Planning: At a restaurant, you do not know how old the meat or seafood is. You may ask what the freshest choices are, but unfortunately you still won’t know if they are lower in histamine to start. It is likely that the restaurant meat was raised on wheat and corn – possibly with hormones or antibiotics. 

   If you are mildly sensitive to histamines, you may be able to eat chicken, turkey, or pork at restaurants. Beef and seafood tend to be less fresh and cause more symptoms. If you are more histamine sensitive, ordering meat at a restaurant may not be an option for you. If this is the case, we recommend bringing your own meat.

   Pack a container of cooked meat that is chilled with an ice pack for the car ride to the restaurant. Once you arrive at the restaurant, place this container in your purse or simply carry it in with you. Order a meal without meat, then place your meat on the dish!

2. Take a Look at the Menu Prior to Going Out: Prior to going to a restaurant, search the menu online. If you want a meal that has a few ingredients you are not able to eat, keep this in your notes to tell the server. 

3. Leftovers: Leftovers can be problematic for those with a histamine intolerance or MCAS. Leftovers can have higher histamine levels than freshly cooked items. If you notice you are sensitive to leftovers, do not ask for a “to-go” box for yourself.

Tip #4: Nervous System Support

If you are not tolerating foods, you may want to consider looking into doing some nervous system work to start calming the mast cells. We recommend:

• DNRS - Dynamic Neural Retraining System 

• Gupta Program - FREE 28 Day Trial Upon Signing Up!

• EMDR - Eye Movement Desensitization and Reprocessing 

• EFT Tapping 

Tip #5: Antihistamine Supplementation

Talk to your practitioner about proper supplementation for your unique circumstances. Our goal is to supplement as little as possible while getting the best results. 

TIPS FOR DEALING WITH A HISTAMINE INTOLERANCE AND/OR MCAS:

• If you are using a powdered supplement, consider starting with just a pinch. If your supplement comes in a capsule, you may have the option to break it open and take smaller portions. It is  often better to start this small rather than with a whole capsule if you are a sensitive person.

• For people with MCAS, some may have difficulties with vibrations/movement (ex. being in a car on a bumpy road). If this is the case for you, it can be beneficial to take binders, perform lymphatic massages (if not sensitive), and utilize acupressure points.

• For people with MCAS, some may have difficulties with temperature changes (especially heat). If this is the case for you, it can be beneficial to use ice packs, place a cold towel on the nape of your neck, and utilize compression socks (if dizzy with heat).

• Foods like cauliflower, onions, and blueberries have antihistamine properties. So load up on the anti-histamine foods – if tolerated.

RECIPES

Visit the following links for low-histamine and low-oxalate recipes: CLICK HERE and CLICK HERE  

Click here for a PDF Version

Water Guide

WHY YOUR WATER MATTERS:

Establishing that you are properly hydrated helps ensure you have the energy and fluid you need to optimize detoxification and drainage via your liver, kidneys, lymphatic system, and colon. Water is life. The human body is made of 60% water, and this is a clear enough indication of the importance of water. Humans need to be adequately hydrated for their physiological systems to function. Additionally, water helps maintain organ health and allows the blood to maintain the consistency it requires to flow freely and transport oxygen and nutrients to every cell of the body. Essentially, drinking clean water is foundational to our health! Think about how much water you consume over the course of a day, month, and year! We want to make sure there are no additional, harmful toxins coming in with that water.

WHAT CONTAMINANTS COULD BE IN YOUR WATER?

• Heavy Metals (lead, mercury)

• Arsenic (very common)

• Industrial Solvents

• Pesticides & Herbicides

• Pharmaceuticals

• Run-Off Chemicals

• Radioactive Elements (uranium)

• Disinfection Byproducts (perchlorate)

• Endocrine Disruptors

These contaminants often go overlooked, or are deemed acceptable in small amounts. However, these are very difficult to detox and place a cumulative strain on your detox, digestive, and endocrine systems. The rising rates of fertility issues, low testosterone, early onset puberty, disease, and more, point to the importance of limiting disruptive toxins in our environment and water! 

To find out what's in your water, ask your water provider for a report or visit: www.ewg.org/tapwater 

NOT ALL WATER FILTERS ARE MADE THE SAME

There are 3 main categories of water filtration: carbon filters, reverse osmosis, and distillation.

All of these use different processes to remove toxins and contaminants from the water, but of these methods, distillation is the only method that separates water from the contaminants vs. pushing the water through a filter. Reverse osmosis, in our opinion, is the second best option. This filters out most compounds like fluoride and pesticides, heavy metals and other common contaminants. However, some things can slip through an RO filter. These may include certain fungicides, some dissolved gasses like hydrogen sulfide, certain organic compounds, and some chlorine, depending on the amount that is in the water to begin with. 

WHAT ABOUT BERKEY, BRITA, AND OTHER COUNTERTOP FILTERS?

While there are many options for water filtration, distillation is our favorite. Many filters like the ones mentioned above filter out some compounds but not others. This is better than nothing, but of course we want water to be as clean as possible. Generic plastic water pitchers and filters usually fail to filter out radioactive elements and heavy metals, to name a few. The Therasage TheraH20 pitcher is a good option for those wanting some protection from water contaminants, but are also on a budget. Brita filters do not remove heavy metals and pathogenic bacteria. A Berkey filter removes most but not all heavy metal and uranium. If filters are not replaced frequently, it can lose its effectiveness in removing fluoride. It’s a great option for families on a budget, and can be a helpful step in the journey towards getting a distiller. If you are looking into purchasing a certain filter, do lots of research and look for third party testing to confirm what it does and does not remove. 

WHAT DISTILLED WATER IS & WHY IT’S BETTER

The process of distillation involves converting water into vapor through the process of boiling, and then subsequently condensing the vapor back into liquid form. This process leaves behind the elements in the water that have a boiling point higher than water, such as heavy metals (lead, arsenic, mercury), inorganic compounds like uranium, and it also kills microorganisms such as bacteria and viruses.

ADDING MINERALS BACK

When distilling your water it is important to add minerals back into the water as distillation strips the minerals out. This applies to other methods as well, such as Reverse Osmosis. We recommendConcentrace Mineral Drops,Celtic Sea Salt, orCT Minerals from Cellcore Biosciences (if tolerated). For those who tolerate CT-Minerals, we recommend 1-2 capsules dissolved per gallon. Other mineral-rich additions to water can include coconut water, lemon or lime juice, Master Mineral drink, or electrolyte powders like Dr. Bergs or LMNT. SaltStick can also be used for electrolytes!

THE DISTILLER WE RECOMMEND

You can certainly purchase distilled water from any grocery store as an alternative, but in our office and home I use a My Pure Water Distilling system. This system is a high-quality water distiller that comes in several sizes from countertop units to whole-house systems. 

Distillers come in various capacities, usually measured in liters per hour. If buying a distiller is not an option for you right now due to cost, you can buy gallons of distilled water from the store while you save up. You can then run this water through a water filtration pitcher, such as the TheraH2O to remove any remnants of plastic from the jug. Phthalates and BPA are the main concerns around plastic. You can ensure that a plastic is phthalate and BPA free by looking at the recycling triangle symbol found somewhere on the container, usually the bottom. Absolutely avoid the number 3 when possible. This number denotes a toxic form of plastic, containing polyvinyl chloride. 

Just like anything, do your best with the resources you have! We’re always working towards improvement- not perfection! Drinking distilled out of plastic jugs is not “ideal” but is so much better than drinking unfiltered tap water. 

Click here to view more information on our favorite distiller! Use the code “drjaban” for 5% off!

CLICK HERE for the PDF version

Why Fast?

What is Fasting?

Simply put, fasting is a practice of not eating completely, or almost completely, for a certain stretch of time for healing purposes. Fasting is an ancient practice that cleanses our body of toxins and forces cells into processes that are not usually stimulated when a steady stream of fuel from food is always present.

Benefits of Fasting:

• Regulates Blood Sugar

• Reduces Inflammation 

• Prevents Neurodegenerative Disorders 

• Boosts Metabolism and can Help with Weight Loss

• Increases Growth Hormone Levels

• Increases Hormone Regulation and Sensitization

• Improves Detoxification

• After 3 Days of Fasting, the Immune System Resets 

Types of Fasting:

• Intermittent Fasting: 16-18 hours fasting with a window of 6-8 hours of eating on that day. If 16 hours is too much, build up from your nightly fast from dinner to breakfast. Then add 30 minutes - 1 hour every few days until you reach the 18 hour fasting window.

•  

• 24-Hour Fasting: This is exactly as it sounds, fasting for 24 hours. For example, eat a meal such as dinner at 6pm and do not eat again until 6pm the next day.

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• Block fasting: This is a 72+ hours fast. When breaking a fast, break it with light foods such as soup, salads, and light smoothies.

Fasting Do’s and Don'ts:

• Do’s:

  • Drink Celtic Sea salt Water, Water, Black Coffee, and/or Tea (no sugar or calories)

  • Ingest Bone Broth if Recommended and if No Histamine Issues are Present

  • Have Fat if Recommended such as MCT Oil, Coconut Oil, and Fat Bombs

  • Have Supplements That Do Not Have Calories 

• Don’ts: 

  • Eat or Drink Carbs, Sugar, and Protein 

  • Do Not Fast Over Menstruation 

  • Do Not Over-Exercise on a Fast

*Click here for PDF version

Intermittent Fasting

24 Hour Fast

Block Fasting

*Please note that this is for informational purposes only and is not intended to treat, diagnose, prevent, or cure diseases

Whole foods diet

Click here for the PDF version of this guide!

WHAT IS A WHOLE FOODS DIET?

Whole foods are foods that remain close to their natural state. They do not have added sugars, flavorings, or other processed ingredients. Choosing mostly whole foods will result in a nutrient dense diet that is high in fiber, vitamins, and minerals. “Organic foods'' refers to the way crops are grown and processed. Organic regulations vary from country to country, but in the United States organic crops must be USDA certified. This means that organic foods must follow federal guidelines that address soil quality, animal raising practices, pest and weed control, and use of additives.

It is important to know that essentially all foods you eat are processed at some level. Cooked, canned, frozen, packaged, or nutritionally altered foods are all considered “processed.” For example, roasted almonds, bagged carrots, or premade granola are “processed.” So remember, the goal is to eat whole foods.

Do NOT worry about having them all be completely unprocessed – that is impossible and impractical. The “processed” foods we want to avoid include fast food, highly-processed microwaveable dinners, candy, etc.

Generally speaking here are examples of swaps for eating a whole foods diet:

• Potatoes instead of potato chips

• Grilled chicken breast instead of chicken nuggets

• Whole grain bread instead of white bread

Examples of whole foods include fruits and vegetables, meats like chicken and fish, milk, yogurt, legumes, nuts, and seeds.

(More examples later in this guide)

BENEFITS OF A WHOLE FOODS DIET:

An organic whole foods diet is arguably one of the best diets since we are eating “natural” foods – which humans are meant to be eating! The benefits can include:

• Chronic disease prevention

• Chronic disease management

• Improvements in digestion

• Blood sugar regulation

• Decreased joint pain

• Decreased inflammation

• Decreased risk for metabolic syndrome

• Improved cognitive functions

• Improved sleep quality

• Improved kidney and liver functions

WHAT TO EAT ON A WHOLE FOODS DIET:

• All fruits – fresh or frozen

• All vegetables – fresh or frozen

• Meats (beef, poultry, seafood, etc.) – fresh or frozen

• Eggs and Dairy (milk, yogurt, cottage cheese, cheese, butter, etc.)

• Whole Grains (quinoa, brown rice, oats, etc.)

• Legumes and Beans (black beans, garbanzo beans, navy beans, lentils, etc.)

• Oils (olive oil, coconut oil, avocado oil, etc.)

• Nuts (almonds, walnuts, pistachios, etc.)

• Seeds (chia seeds, sunflower seeds, pumpkin seeds, etc.)

• Variations of whole foods (oatmeal, salsa, nut butters, ketchup, mustard, guacamole, granola bars, gluten-free pastas, etc.) – all items should contain simple ingredients

You will likely find a majority of these foods on the perimeter of the store – not in the aisles!

If you cannot purchase all organic foods, try to pick some of your most-eaten fruits, vegetables, and/or meats organically Industrially-raised animals may be fed corn, grains, antibiotics, growth hormones, and pesticides. These practices can have health consequences for both the animals themselves and people consuming their meat, eggs, or milk.

If you can afford to pay the higher prices, look for beef and dairy products labeled “pasture raised” or “100% grass fed.” For pork, chicken, or eggs, look for a “certified organic” label. You may find that buying cheaper cuts of meat will enable you to eat organic without breaking your food budget. Try buying organic chicken thighs instead of conventionally raised chicken breasts, for example. You can also buy in bulk and freeze the meat!

If you're not a big meat-eater, try purchasing a bulk of your fruits and vegetables organically. Other budget-friendly options include:

• Shopping at farmers markets – local farmers sell their produce at an open-air street market, often at a discount to grocery stores.

• Join a food co-op – A natural foods co-op, or cooperative grocery store typically offers lower prices to members, who pay an annual fee to belong.

• Buy in season – Fruits and vegetables are cheapest and freshest when they are in season.

• Organic does not always equal healthy – Making junk food sound healthy is a common marketing ploy in the food industry. Organic baked goods, desserts, and snacks can still be extremely high in sugar, salt, and fat – so always read labels before buying a more expensive snack.

SAMPLE MENU FOR ONE WEEK:

Monday:

• Breakfast: Vegetable omelet with an orange

• Lunch: Salad topped with chicken and avocado with your favorite italian dressing

• Dinner: Meatballs with roasted vegetables and a baked potato

Tuesday:

• Breakfast: Fruit smoothie with a side of oatmeal

• Lunch: Lentil and vegetable soup

• Dinner: Turkey tacos topped with salsa, guacamole, green onions, and a sprinkle of cheese on an organic corn tortilla

Wednesday:

• Breakfast: Bean, potato, and vegetable hash

• Lunch: Greek salad with grilled chicken and hummus

• Dinner: Roasted chicken, a baked potato, and a side of green beans and broccoli

Thursday:

• Breakfast: Vegetable omelet with an orange

• Lunch: Lentil and vegetable soup

• Dinner: Beef stir fry

Friday

• Breakfast: Fruit smoothie with a side of oatmeal

• Lunch: Avocado tuna salad

• Dinner: Roasted chicken with a side of roasted vegetables and rice

Examples of snacks:

• Vegetables and hummus

• Almonds, walnuts, pistachios, seeds, etc.

• Cottage cheese and fruit

• Apples and cheese

• Dates and nut butter (peanut, almond, sunflower, etc.)

• … and more!

RISKS:

Generally, there are minimal downsides to an organic whole-foods diet, as long as you maintain a balanced perspective.

While this is not a risky diet, it is important to recognize that this diet will likely require more meal planning and prep than eating processed foods does — though you may become accustomed to new routines like batch cooking and freezing leftovers to minimize time spent in the kitchen.

This is a general overview of an organic whole foods diet. From here, you can decide what works best for YOUR lifestyle, budget, and goals.

As always… the best diet is always the one that is balanced and fits your lifestyle.

Click here for the PDF version of this guide!