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

FAQs

What are low histamine protein sources for vegans? ›

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.

This approach involves eating low-histamine foods like citrus fruits and bananas and removing culprits high in histamine such as meat, dairy and fermented foods6. Once you remove high-histamine foods, your gut can begin to heal. Then, reintroduce them gradually as your gut barrier strengthens and gut health improves.

Exercise regularly: Regular physical activity can help reduce inflammation and lower histamine levels. Aim for at least 30 minutes of moderate-intensity exercise a day. 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.

Foods high in histamine and histamine-releasing substances, such as fermented foods and processed meats, should be avoided. Good protein sources for histamine intolerant individuals include eggs, dairy-free milks, and certain types of fish.

Game meats like venison, bison, elk, rabbit, boar, and ostrich are all fantastic low-histamine options. As wild animals, their stress and histamine levels are lower compared to domestic livestock.

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.

Gut health superfoods include high-fiber grains, nuts, seeds, and fruits and vegetables. Additionally, you can enjoy fermented foods and drinks and include omega-3-rich foods more often.

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.

What is the root cause of histamine intolerance? ›

An intolerance to this chemical happens when the body cannot break down enough of it in the intestines, causing histamine levels in the blood to rise. This typically results from having low levels of an enzyme called diamine oxidase (DAO), which is the primary agent that breaks down digested histamine.

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.

A histamine dump happens when your body produces too much histamine that builds up in the brain. Histamine dumps often happen late at night or early in the morning. You might suddenly feel changes in body temperature, itchiness, or blood pressure changes as your histamine levels rise.

Mast cell activation syndrome (MCAS) develops when mast cells become overactive and release their contents, which include histamine and other substances that cause inflammation and allergy symptoms.

​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.

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

Beyond Meat Cookout Classic Plant-based Burger Patties. This product has 2 ingredients that are high histamine and 4 ingredients that may be high histamine. Which diet do you follow? Follow more than one?

Casein protein, another milk-derived protein, can also be high in histamine and may cause digestive issues in sensitive individuals. Soy protein isolates, often used in vegetarian and vegan protein powders, can also be a source of histamine.