Low Histamine Vegan Recipes and Protein Sources - Through The Fibro Fog (2024)

FAQs

What is the best low histamine vegan protein? ›

Legumes, seeds, nuts, and soy products are all excellent sources of protein that are safe for a low histamine diet. However, it's essential to include these foods in moderation to avoid increasing histamine levels in your body. Another great source of protein for a low histamine vegan diet is quinoa.

​Before we move on, I think it's important to note that is IS possible to find success (and even thrive) on a low-histamine vegan diet. The process of healing may look different from person to person, but with a little patience, the right tools, and a positive mindset, you can find what works for you.

High Histamine Foods

Vegetables: Eggplant, avocado, tomatoes, olives, beans. Dairy: Cheese, yogurt, processed cheese. Protein: Canned, smoked, dried meats/fish. Tuna, mackerel, anchovies, shellfish.

This product has 3 ingredients that are high histamine and 12 ingredients that may be high histamine.

Coffee is high in histamine which can set off what looks like an allergic reaction but it doesn't occur through the typical allergy mechanism. Instead, the histamine from the coffee causes an inflammatory reaction that can be quite severe in some people.

Foods which are reported as having lower histamine levels include most fresh produce, fresh meat, certain fresh/frozen fish, eggs including quail eggs and most fresh herbs.

Foods to avoid on a low-histamine diet include aged cheeses, processed meats, dairy products, alcohol, and certain fruits and vegetables. Eating whole, unprocessed foods is also important.

People with histamine intolerance can usually manage their condition by changing their diets. In severe cases, taking DAO supplements or other medications can help. Sometimes the intolerance is temporary, and you can eventually go back to eating foods that you'd been avoiding.

Stay hydrated: Drinking enough water can help flush out histamine and other toxins from the body. Aim for at least 8 cups of water a day. Avoid triggers: Certain triggers, such as tobacco smoke and certain medications, can increase histamine levels. Avoiding these triggers can help reduce histamine levels in your body.

How do you get enough protein on a low histamine diet? ›

Good protein sources for histamine intolerant individuals include eggs, dairy-free milks, and certain types of fish.

What is the most powerful natural antihistamine? Researchers haven't yet established any natural product as the “best” or “most powerful.” Natural antihistamines with the most research backing their use include stinging nettle, vitamin C, quercetin, butterbur, bromelain, and probiotics.

Peanut butter is low histamine but does act as a histamine liberator; in other words, it triggers the release of the body's natural histamine. Every person has unique dietary triggers. Your reaction to peanut butter may be different than someone else's.

Blueberries are low in histamine and may even be. beneficial if you have histamine intolerance because. of their anti-inflammatory properties.

Unfortunately, many types of protein powders are high in histamines, making them off-limits for people with this condition. However, there are some protein powders that are low in histamines and can be safely consumed by those with histamine intolerance. These include pea protein, rice protein, and hemp protein.

Vegan protein powders, such as those derived from pea, rice, or hemp, are often lower in histamine compared to animal-based protein powders. Additionally, they are generally well-tolerated and can provide a complete amino acid profile to support muscle growth and repair.

In conclusion, pea protein itself does not contain histamine, but the potential for histamine contamination in certain processed or fermented pea protein products cannot be completely ruled out. However, it is generally considered a low-histamine protein source, making it a suitable choice for most individuals.

Freshly made tofu usually has a low histamine content. However, the histamine levels may increase during fermentation, which is a process used to produce some types of tofu. Fermented tofu, also known as stinky tofu, may have higher histamine levels and is not recommended for individuals with histamine intolerance.