One of the challenges faced by people with histamine intolerance is the removal of high histamine ferments, but fortunately, a wide range of low histamine foods nourish the gut.
However, we do not need to eat sauerkraut to have a healthy gut biome.
Dietary diversity is the single biggest driver of the health of our microbiome.
Polyphenols (often identified by the bright color in foods, including quercetin and luteolin) combined with complex carbohydrates for fiber nourish the gut microbiome.
They stimulate the growth of beneficial bacteria (including lactobacilli and bifidobacteria), inhibit pathogenic bacteria, increase species diversity, and improve blood sugar control. Fortunately, they are abundant in many low-histamine foods.
Nourishing Your Gut On A Low Histamine Diet
Based on this research, my approach to rebuilding an antibiotic-decimated gut biome is to eat:
A whole food, minimally processed diet rich in fiber
Emphasizing polyphenols-rich foods (the darker the color, the better!)
With moderate fat (focusing on polyphenol-rich olive oil)
Rich in variety (I try to aim for up to 40 different whole foods a week).
Over 50 Low Histamine Foods That Nourish Your Gut
Don’t know where to start? Here is a list of low histamine foods to get you started:
Low Histamine Foods Rich In Polyphenols
Black or red mulberries
Purple, red, or orange carrots
Purple or orange-fleshed potatoes
Black or red rice (if not gluten cross-reactive)
Whole grain rye bread (if not gluten cross-reactive)
Capers (in salt)
Low Histamine Foods Rich in FOS
Low Histamine Foods Rich in GOS
Rye sourdough (moderate, if gluten tolerated),
Pumpkin seeds (pepitas)
Low Histamine Prebiotic Foods
Raw Cacao Powder (1 tablespoon – if on a moderate threshold)
Low Histamine Resistant Starch
Sweet Potato (preferably purple or orange)
Green Banana Flour (uncooked – if cooked, it’s just starch!)
Potatoes (cooked and cooled)
Legumes (preferably purple, red, or orange).
When we have histamine intolerance, we are tempted only to eat a few safe foods. This, however, is not the solution.
Removing foods long-term alters our gut biome by dropping diversity and the beneficial microbes that feast on those foods.
The objective has to be to eat as diverse a diet as possible, including finding your histamine thresshold while working on the underlying cause of histamine intolerance.
What if your symptoms were due to what you were not eating, not simply what you were?
You can learn more in my FREE Course, The Roadmap To Resolution of Histamine Intolerance and Mast Cell Activation.
Coman, Maria Magdalena, et al. “Polyphenol content and in vitro evaluation of antioxidant, antimicrobial and prebiotic properties of red fruit extracts.” European Food Research and Technology(2017): 1-11.
Hawrelak, J. A. “Prebiotics, Synbiotics, and Colonic Foods.” (2013).