Histamine Diet
This is a cliff notes version of the handout given to us by our doctor.
Warnings:
- Danger zone = 40-140 for 2+ hours or in fridge for more than 4 days.
- Don’t worry about shelf stable / low food poisoning risk (chips, cereal, crackers) • Don’t worry about refrigerator stable condiments (mustard, jam, etc.)
Guidelines
- small quantities
- Shop frequently
- freeze meals after prep for later
- shred cheese and freeze in small containers
- vacuum seal (helps because removes oxygen)
- Do not let things sit out even for a moment.
Categories
- Butters: Butter is OK (no margarine, no vegetable oil shortening. No man-made fats.)
- Condiments mustard is OK, Mayo is OK if check ingredients (no egg mayo unless you can tolerate it). Plain vinegar (not aged). No ketchup, no soy sauce, no miso, no balsamic vinegar.
- Beans: Dried black beans are OK, chick peas are OK, kidney beans are OK, lentils are OK. No Soy.
- Cheeses: unripened cheese (cottage cheese etc.) Do not let sit in fridge without being vacuum sealed.
- Coffee (less than 3 cups a day) is OK
- Eggs: egg yolks (no egg whites)
- Fish: frozen fresh fish (generally safer than chicken and red meat.)
- Fruit: Fresh fruit is OK if not over ripened. (no strawberries, no raspberries, no citrus (small amount for flavor OK), no pineapple, no overripe fruit, no sulfated dried fruit. un-sulfated dried fruit OK, homemade dried fruit OK)
- Grains/Pastas/Crackers/Breads, Cereals: Whole kernel grains (rice, oats), Fresh made bread OK (Yeast can be an issue in breads but made at home OK?), whole grain crackers are OK, Hot plain whole grain cereals are OK, cold plain whole grain cereals are OK, All pasta is OK, Popcorn is OK
- Meat: Unprocessed frozen meat (frozen while very fresh only.) Meat should not sit out even to thaw. Cook immediately or re-freeze. At the store meet should be sold frozen and have been frozen quickly after butchering. Fish is usually gutted and flash frozen on ship.
- Milks: unflavored milk is OK, unflavored lactose free milk is OK. See seeds.
- Nuts: All nuts (no walnuts) – No almonds due to allergy.
- Oils: coconut, olive, canola. (No Avocado oil)
- Seeds: Hemp seeds, Flax seeds, chia seeds (no pumpkin seeds, no sunflower seeds)
- Soup bases: No Yeast, no curry, no Turmeric. All others OK
- Spices: No cinnamon, no cloves, no curry, no chili powder, no nutmeg, no anise, no thyme or other high in salicylates and natural benzoate’s. All others OK.
- Sweeteners – all ok
- Teas: weak herbal teas are ok. (No Black tea, no Green tea)
- Veggies (no tomatoes, no tomato products, no eggplant, no pumpkin, no spinach, no avocado, no overripe vegetables, no fermented vegetables)