Histamine intolerance is a condition that
occurs when the body is unable to break down
histamine efficiently. Histamine is a natural
compound produced by the body that is
involved in several bodily functions, including
the immune system and the regulation of
digestion. For people with histamine
intolerance, consuming foods high in
histamine or those that trigger histamine
release can cause a range of symptoms,
including headaches, itching, hives, and
digestive issues.
One way to manage histamine intolerance is
by following a low-histamine diet. This
involves avoiding foods that are high in
histamine, such as aged cheeses, fermented
foods, and cured meats. However, it is also
important to include healthy fats in a lowhistamine diet as they can provide several
health benefits and support overall wellbeing.
Here are some healthy fats to include in a lowhistamine diet for histamine intolerance:
Avocado: Avocado is an excellent source of
healthy fats, including monounsaturated and
polyunsaturated fats. These types of fats have
been shown to reduce inflammation in the
body and support heart health. Avocado also
contains vitamin E, which has antioxidant
properties and helps protect cells from
damage.
Coconut oil: Coconut oil is a popular choice for
cooking and baking, as it has a high smoke
point and a pleasant flavor. It is also rich in
medium-chain triglycerides (MCTs), which are
a type of saturated fat that can be quickly
converted into energy by the body. MCTs have
been shown to support brain function,
promote weight loss, and reduce
inflammation.
Nuts and seeds: Nuts and seeds are a great
source of healthy fats, including omega-3 and
omega-6 fatty acids. These fats have been
shown to reduce inflammation in the body
and support heart health. Some good options
for people with histamine intolerance include
chia seeds, flaxseeds, hemp seeds, almonds,
and walnuts.
Olive oil: Olive oil is a staple in the
Mediterranean diet and is a rich source of
monounsaturated fats. These fats have been
shown to reduce inflammation in the body
and support heart health. Olive oil is also high
in antioxidants, which can help protect against
cellular damage.
Salmon: Salmon is a fatty fish that is rich in
omega-3 fatty acids, which have been shown to
reduce inflammation in the body and support
brain health. Salmon is also a good source of
vitamin D, which plays a role in immune
function and bone health.
Incorporating these healthy fats into a lowhistamine diet can provide several health
benefits and support overall wellbeing.
However, it is important to note that
everyone’s tolerance for histamine is different,
and some people may need to avoid certain
foods altogether to manage their symptoms. It
is best to work with a healthcare professional
or registered dietitian to develop a
personalized nutrition plan that meets your
specific needs.
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