Are you doing your histamine diet the right way?

Are you doing your histamine diet the right way?

by Eunice Chua 25 Feb 2020

There's no way around it: histamine diets can be pretty tough. It isn’t always easy to guarantee that the food you are consuming is fresh and low in histamine, and you also have to be careful with the food preparation process. Following a histamine diet can be a lot to handle and as such, it’s easy to make mistakes with the diet. Here are the 3 most common slip-ups people make when committing to a histamine diet and how you can avoid these errors.


Mistake 1: Wrongly labelling all healthy foods as low-histamine foods

Foods that belong in a histamine diet tend to be fresh and as unprocessed as possible – whole foods. Since whole foods are well-known to be healthy foods, there is a resulting misconception that all forms of healthy food work well in a histamine diet. Unfortunately, this isn’t the truth. There are many healthy foods that are high in histamine content and it is due to the nature of preparation of these foods. For example, many healthy foods are produced through fermentation, such as yogurt and vinegars. Similarly, slow-cooked food that have a high histamine content are likely to be classified as healthy foods too.

Avoiding the mistake:

Do your research on your choice of food before you decide to include them in your diet! As a side, learning to identify whole foods will speed up the research process as most whole foods tend to meet the criteria of being flow-histamine.


Mistake 2: Relying too much on lists

The Internet is a great place to get quality information on the types of low-histamine food which are good for you, but sometimes these lists can lead you to make the wrong choices. Every food recommendation list is slightly different because the histamine content in food varies across individual foods, since it depends on a variety of factors including the way the food was prepared, stored and transported.

Avoiding the mistake:

Don’t follow food recommendation lists blindly but take into consideration the other factors that affect the histamine content in the food.


Mistake 3: Preparing and storing your food wrongly

Perhaps the easiest mistake to make occurs in the food preparation and storing process. You may have chosen the freshest foods but storing them improperly such as in the refrigerator or worse, outdoors, could lead to an increase in histamine content in food that was originally deemed safe to consume.

Avoiding the mistake:

Always try to buy your food on the day you cook them or freeze them as soon as you get home. Putting your food in the freezer helps to halt the process of histamine accumulation – way more effective than merely putting it in the fridge! The same goes for storing leftover foods. Keep them in microwave-safe containers in the freezer to protect them from histamine build-up. Also, be careful when defrosting frozen foods: don’t leave them to thaw overnight but instead, defrost them by submerging in cool water for half an hour.


Keeping to a histamine diet can be tricky, so don’t let your diligence go to waste and avoid these common mistakes! Always be alert when it comes to food selection, preparation and storage, and it will be hard to go wrong.