Migraines are a common neurological
condition that affects millions of people
worldwide. One dietary approach that may
help prevent or reduce the frequency and
severity of migraines is a low-histamine diet.
Histamine is a natural compound that plays a
role in the body’s immune response but can
also trigger migraines in some people.
However, it’s important to include healthy fats
in a low-histamine diet to support overall
health and prevent nutrient deficiencies.
Here are some healthy fats to include in a lowhistamine diet for migraines:
Avocado: Avocado is a nutrient-dense fruit that
is rich in heart-healthy monounsaturated fats,
fiber, potassium, and vitamins C and K. It’s low
in histamine and can be added to salads,
smoothies, or used as a healthy substitute for
mayonnaise or butter.
Olive oil: Olive oil is a staple of the
Mediterranean diet and is rich in
monounsaturated fats, polyphenols, and
antioxidants that can help reduce
inflammation and support heart health. It’s
low in histamine and can be used for cooking,
salad dressings, or as a dip for bread.
Coconut oil: Coconut oil is a plant-based source
of saturated fat that is rich in medium-chain
triglycerides (MCTs). MCTs are easily digested
and can be used for energy by the brain and
body. Coconut oil is low in histamine and can
be used for cooking or baking.
Nuts and seeds: Nuts and seeds are rich in
healthy fats, protein, fiber, vitamins, and
minerals. Some of the best options for a lowhistamine diet include almonds, walnuts,
pumpkin seeds, and chia seeds. They can be
added to smoothies, salads, or used as a snack.
Fatty fish: Fatty fish like salmon, mackerel, and
sardines are rich in omega-3 fatty acids that
can help reduce inflammation and support
brain health. They are low in histamine and
can be baked, grilled, or used in salads.
Grass-fed beef: Grass-fed beef is a good source
of healthy fats, protein, iron, and other
nutrients. It’s lower in histamine than
conventionally raised beef and can be used in
stews, stir-fries, or grilled.
Eggs: Eggs are a versatile and nutrient-dense
food that is rich in healthy fats, protein, and
vitamins. They are low in histamine and can
be used in omelets, quiches, or boiled.
In conclusion, a low-histamine diet can be an
effective way to manage migraines, but it’s
important to include healthy fats to support
overall health and prevent nutrient
deficiencies. Avocado, olive oil, coconut oil,
nuts and seeds, fatty fish, grass-fed beef, and
eggs are all excellent sources of healthy fats to
include in a low-histamine diet. However, it’s
important to listen to your body and work
with a healthcare provider or registered
dietitian to ensure that you’re meeting your
individual nutrient needs.
