Start Here: An Introduction to Histamine Intolerance

This is only the beginning…

In starting this journey, I have noticed that there are not a lot of resources for the practical side of living with a histamine (or other) intolerance, such as how and what to actually cook in your day to day. I struggled to find information and recipes. The few cookbooks I did find, were too extravagant in their recipes- which sure, is better for monetization and views, but I am not going to cook something so complicated in the day to day. It takes more time, money, and energy. Those resources are even more crucial when you suffer the limitations of food intolerances, so I wanted to create recipes that are actually feasible for you to maintain a healthy and tolerable diet, though I reserve the right to share special recipes every once in a while. Many of the available recipes out there do not take into account combined intolerances with contradictions on what you should and shouldn’t eat, so I also hope this blog can fill that void by providing a variety of recipes that work for as many intolerance diets as possible and by including notes on what may need to be omitted or replaced and ideas on how to do that.

I am guessing, you are here because you know that you need a low histamine or other special diet or maybe you are suspecting a food intolerance, but unsure what it could be, and you most likely have tried to cut out the popular issues (i.e. gluten, lactose, and fodmaps) and likely you are still experiencing symptoms. Hopefully, I can help provide some resources and clarity to help you!

Out of all the food intolerances I’ve looked into, histamine intolerance has been the least consistent, or at least definitely the least intuitive for me. This is because you not only have to take into account what the food is, but also how fresh it is, how it was stored, and how it was prepared. Figuring out what is bothering you can be difficult because the average meal is complicated and processed food can really muddle the water. 

There are a lot of resources explaining how and why these food intolerances occur, and I will provide some links to reading so you can learn more about it in detail. To make it real simple, all of them boil down to a chemical substance being taken in or produced by the body faster than it can be digested and or excreted. These chemicals are not necessarily bad, they have their place and are used in their own systems and processes (and in some cases many systems), and the body should normally be able to rid itself of excess. However, sometimes our bodies do not do what they are supposed to, for many reasons. It could be an infection, a genetic predisposition, or something causing either an over abundance of the chemical substance and or lack of the enzyme needed to digest or break down that substance. You should work to discover the cause of your intolerance with your healthcare provider when possible, but as we know sometimes you are left to experiment on yourself as your only option. Not all of the causes will be, so this diet and lifestyle change may have to be more permanent.  

To give a general overview of these less common food intolerances, I’ve listed some symptoms and common culprits below. Look through the common culprits particularly, because these intolerances can cause so many different and seemingly disconnected symptoms, and see maybe you’ll have a “ding, ding, ding!” moment like it did for us—or maybe it won’t, and that’s okay too. These intolerances can cause a slew of different symptoms affecting every system of the body. On top of that, there is a lot of conflicting information for some of these on what is okay and not okay, and histamine (and fodmaps, oxalates, and salicylates) levels of a particular piece of the same food will vary, as freshness plays a big part on their levels. Symptoms and triggers can vary and many systems of the body can be disrupted by an overabundance of these chemicals, so this is certainly not limited to what is listed here.

General Food Intolerance Overview

Intolerance	Key Culprits	Symptoms	Sources
Histamine Intolerance	Tomatoes, Avocados, Spinach, Eggplant, Legumes, Aged/Fermented/Canned Foods, Broths, Ground Meats, Alcohol, Chocolate, Coffee, Some Nuts, Fruits	Migraines, Rashes/Hives, Gastrointestinal Distress, Nasal/Sinus Congestion, Flushing, Dizziness, Extremes of Blood Pressure	– WebMD – Histamine Intolerance UK
Oxalate Intolerance	Sweet Potatoes, Spinach, Swiss Chard, Beets, Rhubarb, Almonds, Cashews, Peanuts, Berries, Kiwis, Buckwheat, Quinoa, Chocolate, Tea	Kidney Stones, Joint Pain, Gastrointestinal Issues, Candida Fatigue, Muscle Cramps, Itchy Skin	– UVA PDF – St. Joseph’s PDF
Salicylate Sensitivity	Apples, Grapes, Berries, Oranges, Tomatoes, Peppers, Zucchini, Mushrooms, Rosemary, Thyme, Curry Powder, Artificial Additives, Honey, Wine	Migraines, Skin Rashes, Asthma-like Symptoms, Gastrointestinal Issues, Joint Pain, Irritability	– Healthline – BBC Good Food
FODMAP Intolerance	Oligosaccharides: Wheat, Onions, Garlic Disaccharides: Dairy (Milk, Yogurt, Cheese) Monosaccharides: Apples, Honey, Mangoes Polyols: Stone Fruits, Sweeteners	Gastrointestinal Issues, Fatigue, Nausea	– Monash FODMAP – Healthline
Gluten Sensitivity (Non-Celiac)	Wheat, Barley, Rye, Processed Foods, Contaminated Oats	Gastrointestinal Discomfort, Fatigue & Brain Fog, Joint Pain, Skin Rashes, Mood Disturbances	– Healthline – Johns Hopkins
Lactose Intolerance	Dairy Products: Milk, Cheese, Yogurt, Butter, Hidden Lactose in Packaged Foods	Bloating, Diarrhea, Gas, Abdominal Cramps, Nausea and Sometimes Vomiting	– Healthline – Mayo Clinic

So, maybe this has been helpful, or maybe not yet. I plan to dig deeper in this blog into these intolerances, especially the practical side because there is clinical information already out there. I’ll be starting out by discussing lifestyle changes that can help, such as food preparation and storage, and of course the most important of all, recipes and meal planning! I hope to keep it real here, with practical recipes that work any day and also tips on how to make it frugal without sacrificing your health. So stay tuned and be sure to sign up below to receive email updates when new posts and recipes are released!

Thank you for being here and supporting my very first blog entry! My prayer is that this space brings you comfort, inspiration, and nourishment for your healing journey.

"The Lord will guide you always and satisfy your thirst in scorched places, will give strength to your bones; and you shall be like a watered garden, like a flowing spring whose waters never fail."
— Isaiah 58:11 (NABRE)

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