What are some healthy fats to include in a low histamine diet for food allergies?

Food allergies can be a major source of
discomfort for many people. Histamine, a
chemical that is naturally produced by the
body and found in certain foods, can trigger
allergic reactions in some individuals. For
those who suffer from food allergies, it is
important to follow a low-histamine diet to
avoid symptoms such as hives, itching, or
gastrointestinal distress.
While a low-histamine diet may seem
restrictive, there are still plenty of healthy fats
that can be incorporated into your meals. Here
are some healthy fats to include in a lowhistamine diet for food allergies:
Avocado: This fruit is rich in monounsaturated
fats, which are great for heart health. Avocado
also contains fiber, potassium, and vitamin E,
making it a nutritious addition to any meal.
Olive oil: A staple in the Mediterranean diet,
olive oil is high in monounsaturated fatty
acids, which can help lower cholesterol levels.
It is also rich in antioxidants, making it an
excellent choice for cooking or salad dressings.
Coconut oil: This oil is high in medium-chain
triglycerides, which can provide a quick
source of energy for the body. Coconut oil has
also been shown to have anti-inflammatory
properties, which can be beneficial for those
with food allergies.
Nuts and seeds: These are great sources of
healthy fats, fiber, and protein. However, it is
important to choose varieties that are low in
histamine, such as almonds, chia seeds, and
Fatty fish: Cold-water fish such as salmon,
sardines, and mackerel are rich in omega-3
fatty acids, which can help reduce
inflammation in the body. It is important to
choose fresh or frozen fish, as canned fish may
contain additives that can trigger allergies.
Grass-fed butter: Butter made from grass-fed
cows is a good source of healthy fats, including
conjugated linoleic acid (CLA), which has been
shown to have anti-inflammatory properties.
Eggs: Eggs are a great source of healthy fats,
protein, and other nutrients. It is important to
choose organic or free-range eggs, as they are
less likely to contain additives that can trigger
Incorporating these healthy fats into a lowhistamine diet can be a great way to support
overall health and manage food allergies. It is
important to work with a healthcare provider
or registered dietitian to ensure that your diet
is nutritionally balanced and meets your
individual needs.