Image with text

The low -histamine diet

In order to get the symptoms of histamine intolerance under control, a change in diet is imperative. Your own tolerance limit plays a major role. The stronger the histamine intolerance is, the strictly you have to stick to the diet. Your goal should be to live symptom -free. In the beginning you have to try a little. But over time you will quickly know what you can tolerate and what not.

In the future you should forego the following foods:

  • Histamine -containing foods
  • Foods that ensure that histamine is released (histamine liberators)
  • Foods that inhibit the enzyme dao (dao inhibitor)
  • Foods that contain other biogenic amine

Now everything sounds very complicated. But actually it is not at all.

Important basic rules

  • Fresh goods

    Always buy fresh goods. This applies especially to fish and meat. Packed goods are a thing of the past.

  • Ready -made packs

    You can avoid ready -made packs from now on, especially those that contain yeast extract. You will be amazed at how many ready -made packs contain yeast extract and other additives.

  • Cold chain

    Make sure that the cold chain is interrupted as short as possible. Pack all things in the fridge or freezer after shopping. When shopping and transportation, you can put cooling goods in a cooling bag.

  • Check closely

    Check every food exactly on its ingredients before you buy it or consume it. This will soon become your everyday lifestyle.

  • Leftovers

    If possible, you should avoid leftovers. If you have something left, you will freeze food leftovers as soon as possible and take it again immediately after thawing.

  • Fermented

    Avoid fermented foods, such as wine, sauerkraut and smoked. These are real histamine bombs!
Button label

What can you eat with histamine intolerance and what not?

These foods are well tolerated

  • Fresh meat as natural as possible of poultry, sheep, goat, beef, wild boar, packed and dated: e.g. chicken leg, turkey breast, ... frozen meat, eggs (chicken (egg yolk), quail eggs etc.).
  • Absolutely caught fish (fishermen, fisherman, fish breeding system), frozen fish (not long-mounted. Rashing quickly and using it immediately! Don't let it thaw slowly in the refrigerator!) For example, pollachers, cod, trout, egli, organic pangasius
  • Fresh milk products: pasteurized milk, durability (= H-milk, Uht-milk) butter, cream, whey, whey cream cheese (mozzarella, curd, cottage cheese, mascarpone, ricotta, goat fresh cheese), young gouda, butter cheese, layer cheese
  • Potatoes, corn, rice, polenta, couscous, quinoa
  • Spelled, diverse gluten -free grain (not all!)
  • Vegetables (fresh or frozen), e.g. corn, carrots, parsnip, zucchini, peppers, radishes, celery, beetroot, etc.
  • Fruits, e.g. apple, peach, apricot, melons, mango, kaki, litschi, cherries, sour cherries, blackberries, blueberries, cranberrys, currants, cassis, jostabenes. Coconut, coconut milk, coconut water, macadamia nuts, noble chestnut
  • Plant oils (thistle oil, rapeseed oil, olive oil), vegetable fats, animal fats, fish oil
  • Salt without iodine, kitchen herbs, mild spices, alcohol vinegar = brandy vinegar = vineyard vinegar, vinegar essence
  • Various kitchen herbs fresh or dried
  • Binder: corn starch (Mazena), potato strength
  • Sugar, agave syrup, honey, stevia, jams from compatible fruits. 
  • Water, herbal teas, rooibos nature, juices, fruit nectars and lemonades from compatible ingredients, almond milk

Share information about your brand with your Customers. Describe A Product, Make Announcements, Or Welcome Customers to your Store.

Multicolumn

  • Foods containing histamine

    The following foods are so -called histamine bombs and should definitely be from you be avoided. So coat these foods from your menu from now on:

    • long -mature cheese
    • Hard cheese
    • Smoking
    • Raw ham, salami
    • Fishing
    • Yeast extract
    • Prefabricated baked goods
    • Finished products
    • Vinegar
    • Food pickled
    • Meat
    • Many sausages, especially from the pig
    • Wheat bakery
    • fermented food
    • Mushrooms

  • Histamine -forming foods

    Histamine -forming foods are also Histamin liberators called. They themselves do not contain histamine, but they ensure that histamine is released in the body and sometimes in very large quantities. So you should also do this category of food avoid. Here are some histamine liberators:

    • Egg white
    • offal
    • seafood
    • Sunflower seeds
    • Wheat germ
    • Tomato
    • different nuts
    • avocado
    • Bean
    • Legumes
    • Rukola
    • alcohol
    • Banana
    • Pear
    • Strawberries
    • cocoa
    • soy
    • Mustard
    • caffeine
    • Citrus
    • Glutamate

  • Dao Blocker

    These are foods that the Inhibit enzyme dao in its function Or block completely. In this case, the enzyme cannot dismantle excess histamine. You should also have these foods avoid. 

    The DAO blockers include:

    • alcohol
    • Green tea
    • Mate tea
    • black tea
    • Energy drinks
    • Different medication
Button label

Phases of the change in diet

  • Maternity leave

    The parental phase serves to To largely reduce symptoms. 

    Nutritional recommendation For the parent phase:

    • strict histamine low food
    • Do not do other biogenic amine
    • Avoid histamine liberators
    • Establishment of DAO Blocker
    • Absolute waiver of alcohol
    • possibly start with potato rice diet


    Duration: 4 - 8 weeks / individually depending on the symptoms

  • Test phase

    In the test phase extended you yours Dining plan. The goal is that Individual tolerance to find out. 

    Nutritional recommendation For the test phase:

    • Targeted reintroduction of histamine -rich foods every two days
    • For 3 days, these foods are tested for compatibility
    • If symptoms occur, this food is still dispensed with
    • Strict "diet specifications" are softened
    • Determination of individual histamine intolerance


    Length of time: up to 8 weeks / individual

  • Permanent nutrition

    In the test phase you have now found out which food you can tolerate and which foods you should avoid. So you have put together your individual nutrition plan. If you have fed for a while, you can always Test new healthy foods for compatibility. Since your histamine barrel is steadily emptied, you will also be here In between, after more histamine -rich food.

    Nutrition recommendation:

    • eat what is good for you and what you can tolerate
    • Test from time to time more and more healthy healthy foods
    • Small sins are allowed when your histamine barrel is empty. 
    • If symptoms appear again, then lead a nutrition diary and go back to the test phase
Button label
Cover einer Broschüre mit Titel „Ab jetzt histaminarm“. Frau riecht an einem Holzlöffel über Kochtopf. Text: über 70 histaminarme Rezepte, Einstieg in histaminarme Ernährung.

Histaminikus

Brochure: From now on

€24,99 EUR
€24,99 EUR
SALE SOLD OUT
Tax included. Shipping calculated at checkout.

Extensive brochure for the easy entry into a low -histamine diet or the Test whether you suffer from a histamine intolerance step-by-step guidelines for approx. 17 weeks To your individual histamine -poor nutrition plan 70 Histamine arms and just to be recaked Recipes

View full details
Thomas und Michaela Zinser, Gründer von Histaminikus, sitzen lächelnd nebeneinander auf einer Steinstufe vor einer Backsteinmauer mit Blick auf eine Landschaft. Neben ihnen stehen mehrere Histaminikus-Produkte, darunter Gewürzdosen und Papiertüten.

From those affected for those affected

We are Thomas and Michaela Zinser, founder of Histaminikus.

Because of the own histamine intolerance of Michaela and our son, we founded Histaminikus. The frustration does not find any suitable histamine food has spurred us to develop low -histamine food.
We would like to give you back a piece of quality of life. Feel free to look around with us.

Kind regards
Thomas and Michaela

Histamine -free shopping