Oral allergy syndrome (OAS) is a common
allergic condition that affects many people
around the world. OAS is a type of food allergy
that causes itching and swelling of the mouth,
lips, and throat. This condition is caused by an
immune reaction to certain proteins found in
fruits, vegetables, and nuts. People with OAS
may also experience symptoms of hay fever,
such as runny nose and sneezing.
In addition to avoiding trigger foods, people
with OAS may benefit from following a lowhistamine diet. Histamine is a chemical that is
released by the body in response to an allergic
reaction. High-histamine foods can exacerbate
OAS symptoms, so it’s important to choose
foods that are low in histamine.
One way to achieve this is by including healthy
fats in your diet. Healthy fats can help reduce
inflammation in the body and support a
healthy immune system. Here are some
healthy fats to consider adding to a lowhistamine diet for OAS:
Avocado: Avocado is a great source of healthy
fats, including monounsaturated and
polyunsaturated fats. It’s also low in
histamine, making it a good choice for people
with OAS.
Olive oil: Olive oil is another healthy fat that
can help reduce inflammation in the body. It’s
also low in histamine and can be used in
cooking or as a salad dressing.
Coconut oil: Coconut oil is high in mediumchain triglycerides (MCTs), which are a type of
healthy fat that can help improve gut health
and support the immune system. It’s also low
in histamine and can be used in cooking or
baking.
Nuts and seeds: Many nuts and seeds are high
in healthy fats, including almonds, walnuts,
chia seeds, and flaxseeds. These can be
enjoyed as a snack or added to salads or
smoothies.
Fatty fish: Fatty fish, such as salmon and
mackerel, are high in omega-3 fatty acids,
which can help reduce inflammation in the
body. It’s important to choose fresh or frozen
fish, as canned fish may contain histamines.
In addition to these healthy fats, it’s important
to focus on eating a variety of fruits and
vegetables that are low in histamine. Some
low-histamine fruits and vegetables include
carrots, cucumbers, green beans, and sweet
potatoes. It’s also important to avoid trigger
foods, such as raw apples, bananas, and kiwis.
In conclusion, following a low-histamine diet
can help reduce OAS symptoms in some
people. Including healthy fats in your diet,
such as avocado, olive oil, coconut oil, nuts
and seeds, and fatty fish, can provide many
health benefits while also being low in
histamine. Consult with a healthcare provider
or registered dietitian before making any
major changes to your diet.
