Top 3 Low Histamine Diet Mistakes Keeping You Stuck

Ever feel like you’re giving it your all but still not seeing the results you want from your low histamine diet? You might be making one of these common low histamine diet mistakes.

You may already have read all the low histamine lists, listened to podcasts, and taken copious amounts of notes. But, you are so overwhelmed with the amount of conflicting information, so you feel stuck.

Or, you may have started feeling improvements, but plateaued since then. 

While it may seem simple, correctly implementing this dietary strategy involves more than just avoiding certain foods. The truth is, navigating a low histamine lifestyle isn’t easy.  There are a lot of moving parts and it’s easy to make mistakes, especially when you’re doing it alone.

I’ve helped dozens of people navigate the complexities of elimination diets, and in the process have had the opportunity to peek under the hood of their food journals and thought processes.  And over the years, I’ve seen some common mistakes crop up again and again.

I’ve been there too. In fact, I had considered the low histamine for literally years before I actually decided to try it. I let the overwhelm stop me from taking action. I thought it was too complicated and told myself it wasn’t a problem for me, because I didn’t want it to be.

In this post, I’m sharing 3 of the most common low histamine diet mistakes people make. My hope is that these will help you avoid months of trial and error, so you can fast-track your healing.

DISCLAIMER: I am not a medical professional and nothing on this website is meant to be taken as medical advice. What I share here is based on my personal experience and experiences supporting others with histamine and mast cell issues as a health coach. Please see your health care team for individualized recommendations.

Low Histamine Diet Mistakes # 1: Eliminating Too Many Foods

One of the most common mistakes on a low histamine diet is eliminating an excessive number of foods. This is an easy mistake to make. It’s understandable to feel overwhelmed by the long lists of restricted items and want to avoid any potential triggers.

In addition to all the noise about histamines, we are likely to have other food sensitivities, inflammatory, and autoimmune issues, further complicating things. Add on top of that all the talk of salicylates, fodmaps, oxalates, etc. and it’s no wonder that people feel like they don’t know what to eat.

However, overly restrictive diets can do more harm than good. By cutting out too many foods, you may find yourself relying heavily on a limited range of options, which can lead to nutritional deficiencies and increased inflammation in the body. On top of that, it can lead to an excessive amount of stress and stress directly impacts mast cells to more easily de-granulate, releasing more histamine into the body.

Many people are eating only chicken breast and rice every day for example. While chicken breast is a good source of lean protein, it is low in calories and fat, which are essential for energy and nutrient absorption. Rice, on the other hand, is high in carbohydrates but low in essential nutrients.

The problem with being overly restrictive is that it may actually cause your symptoms to worsen. If you must cut out multiple foods, focus on adding in high quality animal fats and protein as these are the most nutrient dense. Taking a high quality DAO supplement can help digest the histamines in your meals.

Yes, it’s crucial to avoid foods known to be high in histamines, but it’s equally important to ensure that you’re providing your body with adequate nutrients. Think of it like a seesaw — too little on one side, and it will tip over. Balance is the key when it comes to successful dietary management. Moderation and diversity in your diet are much more beneficial than overzealous restrictions.

How to solve it:

There are a few ways you can tackle this one.

• Instead of strict elimination, strive for balance. While it’s essential to avoid high histamine foods, ensure you’re still providing your body with a variety of nutrients. It’s all about balance and focusing on the most nutritious foods that you can tolerate.
• If you are truly having severe reactions to many foods, it may be time to consult with a functional medicine practitioner to see what’s going on.
• Prioritize meat and healthy fats in your diet for the most substantial nutritional benefits.
• Consider adding a DAO supplement to help digest histamines in your meals.

Low Histamine Diet Mistakes # 2: Substituting with Unhealthy Options

Another common pitfall is substituting high histamine foods with unhealthy alternatives, such as processed junk foods. These foods, although convenient and low in histamine, are often loaded with preservatives, artificial flavorings and colors, trans fats, and excessive sugars – all of which can ramp up inflammation, disrupt your gut health, and thereby increase your body’s histamine production.

It’s tempting to opt for convenience and reach for processed foods instead of nutrient-rich options. However, prioritizing whole foods like fruits, vegetables, and meat is essential for supporting a healthy low histamine diet.

Histamine intolerance is linked to poor gut health, and when we continue to eat foods that are damaging to our gut, we are only band-aiding the problem.

How to solve it:

• Prioritize whole, nutrient-rich foods over processed alternatives.
• Choose antihistamine foods fruits, vegetables to provide essential nutrients while keeping histamine levels in check.
• Make high quality meat and animal fats a priority in your diet. Our bodies need these to support healing.

Low Histamine Diet Mistakes # 3: Neglecting Food Reintroduction

One critical mistake many make on a low histamine diet is neglecting the process of food reintroduction. While it’s important to initially limit histamine-rich foods to manage symptoms, strict dietary restrictions are not sustainable in the long term.

It can be tempting to stay in elimination long term if you are feeling better, but neglecting food reintroduction means missing the opportunity to understand individual food triggers and histamine tolerance levels. Slowly reintroducing foods while monitoring your body’s response can help you develop a personalized and flexible diet plan.

Elimination diets are meant to help you identify your own unique triggers and level of tolerance. The goal should be to arrive at the least restrictive diet that works for your body. It’s important to understand that stringent food restrictions aren’t the end goal of a low histamine dietary plan. Rather, these restrictions are a stepping stone to a more balanced diet and lifestyle.

How to solve it:

Following a systematic approach to food reintroduction and keeping a detailed food and symptom diary can be effective strategies in this phase. That way you can identify individual symptom triggers and develop a personalized and flexible diet plan, focused on food variety and overall nutrition.

It’s also important to remember that everybody is unique, and what works for one person might not work for another. That’s why it’s essential to listen to your body and monitor how it responds to different foods, allowing you to adapt your diet according to your own personal needs.

Grab my free guide: The 3 day low histamine jump-start

Wrapping it up

If you’ve been making these mistakes with your low histamine diet, it’s not your fault. There’s a lot of conflicting information out there.

These are common mistakes, so no need to feel about making them. Once you’re aware of them, you can start making the changes you need to start moving your health in the right direction. 

In fact, by reading this post you’ve just taken a huge step toward doing that. High-five! 

Remember, the low histamine diet is not meant to be a lifelong commitment but a tool to help manage symptoms and identify individual food sensitivities.

Key takeaways:

• Over-elimination of foods can be counterproductive and lead to nutritional deficiencies, increased stress levels, and inflammation.
• Replacing high histamine foods with unhealthy alternatives contributes to inflammation and nutrient deficiencies.
• Neglecting the reintroduction process of foods could lead to unnecessary food restrictions and misses the opportunity to understand individual food triggers and histamine tolerances.
• The low histamine diet is not meant to be a lifelong commitment but a tool to help manage symptoms and identify individual food sensitivities.

Approach the low histamine diet with balance, awareness, and adaptability, focusing on nutrient-rich whole foods and selective reintroduction of foods. Seek professional guidance if needed to navigate this dietary approach effectively.

If you want my help to navigate your diet and lifestyle goals, I offer trouble shooting session where we can review you food journal, look for potential trigger exposures and come up with a plan to move forward.

Click here to book a trouble shooting session with me.

Low Histamine Diet FAQs

Why is eliminating too many foods a mistake on a low histamine diet?

Eliminating an excessive number of foods can lead to nutritional deficiencies and stress, which can exacerbate inflammation and histamine levels. It’s important to maintain a balance between avoiding high histamine foods and ensuring a varied nutrient intake.

What are some healthier substitutes for high histamine foods?

Instead of opting for processed foods like bread and pasta, nutrient-rich foods like compliant fruits, vegetables, and meats should be prioritized. These whole foods can provide essential nutrients while keeping histamine levels in check.

Why is the reintroduction of foods important on a low histamine diet?

The low histamine diet isn’t meant to be a lifelong commitment. It serves to help identify which foods trigger negative reactions. Reintroducing foods one at a time and monitoring the body’s response can help identify personal food triggers and histamine tolerance levels.

Should I seek professional guidance when undertaking a low histamine diet?

Yes, if you feel overwhelmed, it can be helpful to seek support. Personalized guidance can help you navigate through the diet effectively, making sure your nutrient intake remains balanced and stress and other lifestyle factors that can contribute to inflammation and histamine are in check.