Low Histamine Vegan Recipes and Protein Sources - Through The Fibro Fog (2024)

FAQs

What vegan protein sources are low histamine? ›

Legumes, seeds, nuts, and soy products are all excellent sources of protein that are safe for a low histamine diet. However, it's essential to include these foods in moderation to avoid increasing histamine levels in your body. Another great source of protein for a low histamine vegan diet is quinoa.

Foods high in histamine and histamine-releasing substances, such as fermented foods and processed meats, should be avoided. Good protein sources for histamine intolerant individuals include eggs, dairy-free milks, and certain types of fish.

Fibromyalgia is a chronic pathology in which inflammation and pain symptoms may be observed due to the release of histamine molecules from mast cells [3]. It is a long-term condition characterized by widespread musculoskeletal pain accompanied insomnia, headache and anxiety, among many others symptoms.

This approach involves eating low-histamine foods like citrus fruits and bananas and removing culprits high in histamine such as meat, dairy and fermented foods6. Once you remove high-histamine foods, your gut can begin to heal. Then, reintroduce them gradually as your gut barrier strengthens and gut health improves.

Rice protein, pea protein, hemp protein, and egg white protein are all low in histamine, so it is best to start with one of these protein sources. Then, make sure that your protein powder does not contain added preservatives and colorings.

Mast cell activation syndrome (MCAS) develops when mast cells become overactive and release their contents, which include histamine and other substances that cause inflammation and allergy symptoms. Thus, MCAS, unlike mastocytosis, is not caused by accumulation of excess mast cells in the skin and other tissues.

Histamine intolerance (HIT) is assumed to be due to a deficiency of the gastrointestinal (GI) enzyme diamine oxidase (DAO) and, therefore, the food component histamine not being degraded and/or absorbed properly within the GI tract.

Once released from its granules, histamine produces many varied effects within the body, including the contraction of smooth muscle tissues of the lungs, uterus, and stomach; the dilation of blood vessels, which increases permeability and lowers blood pressure; the stimulation of gastric acid secretion in the stomach; ...

Three superfoods for the gut are fermented foods like kimchi and sauerkraut, prebiotic-rich foods like garlic and onions, and probiotic-rich foods like yogurt and kefir. These foods contain beneficial bacteria that support the growth of healthy gut flora and promote digestion and nutrient absorption.

Foods which are reported as having lower histamine levels include most fresh produce, fresh meat, certain fresh/frozen fish, eggs including quail eggs and most fresh herbs.

How to heal gut from histamine intolerance? ›

People with histamine intolerance can usually manage their condition by changing their diets. In severe cases, taking DAO supplements or other medications can help. Sometimes the intolerance is temporary, and you can eventually go back to eating foods that you'd been avoiding.

Unfortunately, many types of protein powders are high in histamines, making them off-limits for people with this condition. However, there are some protein powders that are low in histamines and can be safely consumed by those with histamine intolerance. These include pea protein, rice protein, and hemp protein.

​Before we move on, I think it's important to note that is IS possible to find success (and even thrive) on a low-histamine vegan diet. The process of healing may look different from person to person, but with a little patience, the right tools, and a positive mindset, you can find what works for you.

This product has 3 ingredients that are high histamine and 12 ingredients that may be high histamine.

Beyond Meat Beyond Burger Plant-based Patties. This product has 2 ingredients that are high histamine and 12 ingredients that may be high histamine.