Category: Optimum Nutrition

  • Eating with intent – antihistamines on a plate.

    Eating with intent – antihistamines on a plate.

    antihistamine and anti-inflammatory burdock root stir fry

    I make no bones about the fact that I believe the key to moderating, managing, treating or “recovering” from histamine intolerance, mast cell activation and mastocytosis lies in the very thing many of us are afraid of.

    Am I allowed to say the “F” word here? Ok, I’m going for it.

    FOOD.

    It’s the four letter word demonised (at some point) by pretty much every one of us on this nutty histamine rollercoaster.

    But, you know the saying: “a poor workman blames his tools”?

    I operate my body. For many years I worked from a faulty manual espousing a fat, chemical and colouring laden diet as being normal. I mean really, I used to drink cocktails with those disgusting day glo maraschino cherries. I now have plenty of information on how to feed myself right.

    Ignorance was bliss for sure, but now I have no one to blame, or thank, but myself. Yes, I believe that genetics plays a part in illness, but research shows that what we put into our body, how we treat it, and the thoughts we think can switch those genes on or off. (For more I suggest reading up on epigenetics).

    My diet isn’t even low histamine 2.0 at this point. I’m operating on some weird scientology-like thetan betan shmetan level of higher consciousness – at least that’s what I tell myself as I shlurp my third dark green potion of the day while some poor shlub scarfs down “organic” pizza at the next table. I do believe it though. I have found my salvation in food.

    How? I eat with intention. I ask what every food does for my body, before putting it in there. And I’m not talking about some kind of unfocused “dark chocolate is good for you” (what about the sugar, soy, milk and “natural” flavours???) kind of way, but a hardcore decade long CNN/BBC (my former employers) style research effort. Luckily I’ve done most of the research for you. Check out my books for a ton of antihistamine, anti-inflammatory, high nutrient foods. Worried the recipes won’t be quite right for you? Most people use them as a springboard to get the juices flowing and to gain an understanding of how to eat with intent.

    In the meantime, an example of how I eat.

    I owe you (and myself) an apology though – I never wrote down the recipe. Was too busy scarfing it down while taking photos and wrangling my incredible buddy P’s two little ones. We had simultaneous shoots you see – my friend’s five year old takes great photos. Unfortunately she refused to sign the release for me to publish them. I told her she needs to get a new agent! But you’ll get the idea…

    ANTIHISTAMINE & ANTI-INFLAMMATORY BURDOCK BEEF

    shaved burdock root – antihistamine and anti-inflammatory

    ginger – as effective an H2 receptor antagonist as Zantac (ranitidine)

    holy basil – as potent and anti-inflammatory as Diclofenac, mast cell degranulation inhibitor, as effective an H2 receptor antagonist as Zantac (ranitidine)

    chili – anti-inflammatory, rich in mast cell stabilising quercetin and luteolin (but can cause local histamine release in the stomach) – avoid if sensitive to nightshades.

    nigella sativa seeds – clear up nasal allergies better than a commonly prescribed steroid (H1 receptor antagonist) and kills gastric acid (H2 antagonist).

    turmeric – many studies: anti-allergic, mast cell stabilising, anti-inflammatory, cancer preventative.

    red onion: is one of the richest sources of histamine lowering quercetin.

    garlic: anti-inflammatory, anti-bacterial, now being investigated as IBS treatment. Also has some mast cell stabilising properties.

    bak choi: anti-inflammatory, high in cancer fighting beta carotene and folate.

    nigella sativa oil

    beef (you could easily use fish or go vegan though!)

    It’s finally here! Man Food – a high nutrient book geared towards guys, women who love to work out, yoga like they mean it, or just load up on healing nutrients. 

    The Anti-cookbook and all liquid Anti-Detox Book, don’t treat any conditions, but feature a plethora of the high nutrient antihistamine and anti-inflammatory ingredients that have been instrumental in helping me feed myself on a limited diet. The Anti-cookbook features a six page list of antihistamine and anti-inflammatory foods and comes in regular and Paleo. 

    The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

    Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

    Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes and sign up to my mailing list for freebies. 

    Please remember, even antihistamine and anti-inflammatory foods can hurt us, please always exercise caution and consult a medical practitioner before adding new foods. 

  • Shutting down histamine reactions (quickly)

    Shutting down histamine reactions (quickly)

    antihistamine green juice

    As you all know by now (’cause I’m fond of reminding you), I’m not a doctor. What I am is an avid student of nutrition,) and a mast cell activation/histamine intolerance survivor and thriver. The pictures I post of myself traveling the world aren’t a vanity project. When I made the decision to bare my soul to the world, anonymously, everything I said was taken with a pinch of salt. When I decided to go public it was so that you could all see me putting my money where my mouth is.

    Now I’ve said before that labels don’t matter. A histamine condition, food allergies, food intolerance, mast cell activation, mastocytosis, or any of the other histamine related conditions, call it what you will, they all respond to nutrition. I’m not saying nutrition can cure them, in some cases it might, but it can certainly improve prognosis, quality of life and mood.

    Take the hassle out of meal planning and healing histamine with this four week meal planner and stress relieving program. 

    You’re no doubt aware at this point that what happens is that histamine is naturally in our bodies, sitting in our mast cells. The histamine is then released, as needed, by the mast cells. Problem is, some of us release more than we’re supposed to. Stress, allergic reactions, digestion and histamine containing foods all contribute. Thing is, mast cells don’t just splurge histamine. They also release a number of other inflammatory substances that wreak havoc in the body. Given that we know inflammation causes/is involved in many illnesses and conditions (heart disease, cancer, autism, multiple sclerosis, Alzheimer’s, Parkinson’s), I’ve been thinking that a low histamine, or even better, antihistamine diet could benefit them too. The upshot of explaining this is that I find lowering histamine is only part of it. Getting my inflammation down asap brings almost immediate relief.

    So as promised, here’s how I use nutrition to shut down a histamine reaction (or allergy).

    Please remember we are all different and that one man’s cure is another’s poison (always check with your doc before trying new foods) and always be safe – any reaction can turn deadly in a heartbeat, so please don’t convince yourself that a shot of juice will do an epi pen’s job.

    You’ll find less hardcore recipes versions of the recipes that helped me regain my health here.

    UPDATE: you’ll find my emergency histamine meditation here

    CLICK HERE TO CREATE YOUR OWN PERSONALISED HEALING HISTAMINE PLAN. 

    My (semi) Emergency Histamine Overload Protocol

    Before getting out of bed: 15-30 mins meditation, visualisation

    Breakfast juice:

    Apple : rich in histamine lowering quercetin and inhibit the development of allergies.

    Fennel: anti-inflammatory, antihistamine, analgesic and antioxidant.

    Watercress: histamine release inhibitor.

    Parsley: repairs damage to the mucusal lining of the stomach and prevents histamine release. It’s also anti-inflammatory and can repair liver damage.

    Broccoli: anti-carcinogenic, prevents gastric mucosal damage (suggesting potential H2 receptor antagonism).

    Ginger: as potent an H2 receptor antagonist as Zantac/ranitidine.

    Side order:

    Shot of thyme juice.

    Thyme: has been shown to inhibit anaphylaxis in mice, as well as displaying anti-inflammatory and anti bacterial properties. It is a key ingredient in many modern medicines.

    Take the hassle out of meal planning and healing histamine with this four week meal planner and stress relieving program. 

    Pre lunch: 15 minutes meditation and visualisation, with top ups throughout the day. On the bus, on the tube, while walking. You can practice mindfulness meditation anywhere.

    Lunch juice:

    Apple

    Fennel

    Watercress

    Parsley

    Broccoli

    Ginger

    Side order:

    Shot of thyme juice

    Dinner: 

    Green soup

    Broccoli

    Fennel

    Cauliflower

    Parsley

    Thyme

    Rosemary

    Turmeric: inhibits anaphylactic shock, stabilises mast cells and prevents histamine release. It’s also anti-inflammatory and anti-tumour.

    Side order:

    Shot of thyme juice

    Nightcap:

    I dilute 2 caps powdered quercetin in 1 tbsp nigella sativa oil

    Lie back and indulge in another 15 mins (usually more) meditation.

    CLICK HERE FOR A FOUR WEEK HISTAMINE RESET WITH MEAL PLANNERS, STRESS RELIEF STRATEGIES & MORE

  • Dr Alejandro Junger can help you ‘Clean’ up allergies

    Dr Alejandro Junger can help you ‘Clean’ up allergies

    IMG_0219

    I’m beside myself with excitement that Dr Junger was gracious enough to take some time out of his busy schedule (check out his recent appearance on the Dr Oz Show) to share how his Clean program can benefit those of us with food intolerances or allergies. As an aside, he’s Gwyneth Paltrow’s doc, and as those of you signed up to her Goop newsletter no doubt are aware, Gwynnie is the reigning celebrity detox queen!

    Clean came into my life as I was struggling to feed myself. Newly diagnosed with histamine intolerance (now clarified as mast cell activaion disorder), I was bewildered as to what to eat. Thankfully someone was good enough to save my life by creating the Kindle, and I was able to download a copy of his book while living (if you can call it that) in Bangkok. Much to my incredible relief, the list of foods to avoid while on this cleanse were almost word for word the list I had been given when diagnosed! Unable to believe my luck, I began the three week cleanse that helped me understand that nutrition was the key to recovery.

    A recent Clean tune up was just what the doctor ordered! I felt energised, even though I cooked most of my evening soups. You’ll find my take on Dr Junger’s Clean detox mint soup just under the interview below.

    Dr Junger, please tell us how the Clean program benefit those with food intolerances/allergies? 

    Let’s first be clear that food allergies are different from food intolerances. Think of them both on a continuum from “no reaction” to “very strong allergic reaction” ( an anaphylactic reaction). Food sensitivities and strong food allergies can fall anywhere on this continuum of reaction. The issue is complex because many of these foods can cause reactions and sensitivities based on the quantity eaten and in combination with other foods (i.e. when grains are eaten with animal protein).

    We call these foods, Toxic Triggers, or foods that cause indigestion, inflammation, bloating, fatigue, and, if consumed over long periods of time, minor sicknesses, full-blown diseases, and major health challenges.

    The most common toxic triggers are gluten, dairy, sugar, coffee, alcohol, and nightshades (tomatoes, peppers, eggplant, potato).

    The Cleanse helps people with food sensitivities in three ways:

    1. It removes the majors foods that cause sensitivities and helps you identify which foods were causing you problems.

    2. It rests the gut from the toxic triggers listed above, so that it can begin to repair itself .

    3. You take specific supplements to replenish gut flora (probiotic) and reduce pathogenic bacteria (Berberine formula). The good flora helps digest food better and absorb nutrients. The berberine formula reduces the pathogenic bacteria that are partially to blame for bloating and digestive upset.

    Reintroduction 

    When you have finished your 21 days of the program, you enter the reintroduction phase. This is when you reintroduce many of the toxic trigger foods like dairy and gluten to see how they affect you. Because you have removed them for 21 days, your body acts as a good barometer for how the foods actually affect you. When you eat trigger foods all the time, it’s difficult to see how they affect you, we often just think our body’s response to, for example, gluten, is part of normal digestion. It’s revolutionary to think that you can eat food without any after meal fatigue, gas, bloating or indigestion!

    TakeAway

    When your program is finished you have reduced toxins in the body, helped support the body’s natural ability to repair itself, and figured out which foods work best for you. This knowledge, if you take it seriously, can go a long way in developing your own way of eating that keeps you well and strong and clear of food sensitivities.

     
    Check out the Clean program today!
     
     
    About Dr Junger

    Founder of the Clean Program, Dr.Junger was born in Uruguay. He graduated from medical school there in 1990 and moved to New York City for his postgraduate training. He completed three years of training in Internal Medicine at NYU Downtown Hospital and three more years of fellowship in Cardiovascular Diseases at Lenox Hill Hospital.

    The drastic change in lifestyle and diet resulting from his move to New York City soon showed up as irritable bowel syndrome and depression. Becoming a patient of the system he was practicing was such a shock, that it started his journey in search of an alternative solution to his health problems.

    His findings are the subject of his first book, Clean: The Revolutionary Program To Restore the Body’s Natural Ability to Heal Itself, where Dr. Junger describes how he became aware of the toxicity of our planet. He also explains how detoxification and cleansing have been around for thousands of years, but the knowledge has been lost, and right now it’s more important than ever to reclaim this information. Most importantly, Clean is a manual for readers to learn how to turn on and work with their own detoxification systems to restore and maintain optimal health.

    CLEAN DETOX MINTY SOUP

    Prep Time: 5 | Cook Time: 0 | Servings: 1 – 2 | Difficulty: Easy Peasy!

    Ingredients:

    2 (refrigerated) cucumbers
    1/4 cup mint
    1/4 cup almonds
    1/2 – 1 tbsp olive or nigella sativa oil
    Optional: a few cubes of ice

    Directions:

    Blend and enjoy!

    Benefits:

    Anti-inflammatory: cucumber, mint, almonds, nigella sativa, olive oil

    Antihistaminic: nigella sativa oil, mint.

  • The secret: high nutrient low histamine diet

    The secret: high nutrient low histamine diet

    low histamine green smoothies

    My last post addressed the need to get off the histamine-merry-go round, in addition to featuring a quote from my nutritional hero Dr Fuhrman:

    You can’t put this problem in a vacuum. Such as avoiding histamine containing foods, on a standard deficient and toxic diet. The body works in conjunction with thousands of complicated chemical reactions, and only with superior nutrition can the histamine sensitivity be better controlled. So exposure to thousands of phytochemicals and even to a low dose of histamine in their diet is good, not bad and can offer hope of getting better over the years to come.

    Since then I’ve received a number of emails asking me how I transitioned from an unhealthy low histamine standard diet (SAD) to a nutrient dense anti-inflammatory and antihistamine diet, without losing my mind, or will to live.

    I understand – it’s hard. Luckily I had Dr Fuhrman’s Eat to Live diet to guide me – but while healthy, it wasn’t low histamine. And of course, I’m human. There was cheating, setbacks and a lack of faith in my ever getting better. The three long years of giving up foods hand over fist, nearly passing out with envy at the sight of friends and family digging in to a creamy tub of ice cream, definitely took its toll. A mere cartoon-like tendril of freshly baked bread weaving its way to my nostrils was enough to set off paroxysms of anguish over life I had left behind.

    And so, like a spurned lover, I became jaded; turning down invites to fabulous dinners and trips, because I couldn’t bear to see what I couldn’t have.

    Then, the epiphany: rather than feel deprived, why not use this illness as an opportunity to be the healthiest I’ve ever been? I mean really truly commit and give it everything I’ve got, even if I die trying. Because at that point, I realised that I wasn’t really living. I was going through the motions: working, talking, eating, but taking pleasure in nothing. The weight of my illness was crushing me and I had to get out from under it. I immediately resolved to place my focus on eating as nutritiously as possible, rather than low histamine.

    But the first step was hard: I had to understand what I was hiding from. It was ugly, painful and soul destroying – but I unleashed the histamine kraken on my body. Antihistamines flushed down the toilet, followed by my saviour – xanax.

    There was no longer anywhere to hide. The fits of itching and full body spasms were no picnic. I hadn’t had them in a long time, but they were definitely worth it. Once my body was meds free I began to understand how food, stress and inflammation affected my histamine condition.

    The fruit of my labours? Less cookies, ice cream and sugar meant that I could stop stressing the histamine rating of most fish, fruits and nuts that I so badly missed, plus less symptoms, more life, and…I’m now OFFICIALLY in the best health of my life! My recent full body work up showed that for the first time ever, all my results (other than low B12 because there’s no salmon in Kenya!) are well within normal range. All my inflammatory markers are low low low and my WBC is normal for the first time in my adult life. Well, normal for a nutritarian following Fuhrman’s diet. Mine has dropped to 3.7 (normal being 4.5 – 11), which according to the doc means that I have less inflammation in my body! Score. Gaining perfect nutrition rather than stressing and being miserable on a low histamine SAD has my skin glowing, hair flowing, and hopefully not looking my 37 years of age.

    The Low Histamine Chef

     

  • The Histamine Merry-Go-Round (Dr Fuhrman weighs in)

    The Histamine Merry-Go-Round (Dr Fuhrman weighs in)

    Horses on a Carousal

    Your diet is going great right? The brain fog is lifting. The migraines have let up. Your skin is looking pretty darned good. It’s time to celebrate!

    I’m sorry; you’re going to eat WHAT now? Are you kidding me? Put your hands in the air and back away from the fluorescent pink cupcake.

    No.

    No!

    You may not have “just a lick of the frosting”. I know that’s code for “scarf it faster than a newborn spits up on silk blouse”.

    I mean really, who do you think you’re talking to? I’ve BEEN where you’re coming from.

    Yes, I know you’ll get right back on wagon.

    Yes, I understand that you’re desperate to eat something out of a can. Something normal, like everyone else. They can, so why can’t you? It’s just not fair, you too want something whose artificially enhanced assets promote cancer, endocrine disruption and obesity.

    Right?

    Yes, I know, you’ve been good. So good that just a few bites, or just a “sliver” of that bake sale goody bag you’ve spent the last four hours slaving over won’t kill you.

    Right?

    Well, first off – wrong. Anaphylaxis can strike after just a bite. But leaving the morbid aside, why would you choose to pollute your body with a non-food, whose lack of nutrients not only renders it useless to your body in its struggle to fight excess histamine, but also mires it down in organ destroying, brain rotting inflammation. You are aware that Alzheimer’s and Parkinson’s are caused by neuro-inflammation? Yes, histamine and other mast cell released pro-inflammatory molecules can do this and other similarly nasty things to your body.

    A world-renowned mast cell disorder expert recently told a patient (friend of mine) that even once histamine levels return to within normal range, it can take a year for the body to quell the inflammation.

    So what effect would you think that constantly adding more histamine and inflammation to your bucket does to your body’s ability to heal? Inflammation, as Dr Oz points out, can become chronic. I’d definitely say that’s what happened to me.

    You get better; inflammation dies down.

    Start the clock on a year to kill the inflammation…

    A month later, you fall off the wagon; inflammation rears its ugly head.

    Re-set the clock and start your year over again.

    How many times are you willing to do it? Yes, granted, you’re unlikely to be starting out from where you were when you began, 10 years ago, but why do it to yourself?

    I was lucky enough to score a quote from my nutritional role model Dr Fuhrman regarding the importance of parting ways with our toxic mindset and looking beyond obsessing over salicylate/fructose/histamine:

    “You can’t put this problem in a vacuum. Such as avoiding histamine containing foods, on a standard deficient and toxic diet. The body works in conjunction with thousands of complicated chemical reactions, and only with superior nutrition can the histamine sensitivity be better controlled. So exposure to thousands of phytochemicals and even to a low dose of histamine in their diet is good, not bad and can offer hope of getting better over the years to come.”

    So true. I spent far too many years stressing the histamine status of a banana, almond, grapefruit when the “occasional” cookies I was eating were far more likely to send me running for the loo, while giving my body no beneficial nutrients.

    I’m so very thankful for finding Dr Fuhrman’s ‘Eat to Live’ when I did, but even then it took some effort to get off the merry-go-round. I hope you jump off too. Believe me there’s a lot more to life than food and living every day to the fullest in great health is far more vibrant, exciting, and you’ll want it to last a whole lot longer than the best tasting cupcake on earth.

     

  • Holy Basil! 101 uses for this incredible antihistamine plant

    Holy Basil! 101 uses for this incredible antihistamine plant

    101 uses for holy basil

    I may have reached the zenith of my (natural antihistamine) Kenya experiences. I was in shock after discovering holy basil seeds on a supermarket shelf in downtown Malindi yesterday. I mean talk about unexpected. There’s no cinema here but there’s a plethora of natural antihistamines. I so miss the movies, but I’m enjoying getting it on health wise out here.

    The evening was spent coming up with a hundred and one ways to get this antihistamine and anti inflammatory superstar into my daily diet.

    “Not only is Holy Basil tasty in just about any Thai or Vietnamese dish – turns out it’s an anti-inflammatory, anti-histamine herb that’s as effective as Ranitidine/Zantac at treating H2 (histamine) induced ulcers, preventing mast cell degranulation and anaphylactic shock.” Read my post on it here.

    But the 101 uses all flew out the window when I woke after a night of writing, totally starved. Checking the pantry was an anti climax, while the fridge was just desolate. I could almost picture the tumbleweeds…

    Eggs. We always seem to have them, despite consuming a seemingly never ending supply daily. My man loves eggs, so even when I space out at the supermarket trying to figure out what I’m going to make with the selection of five locally available veggies, he’s always there, a bumper pack of eggs in tow. Luckily the dried food section in our house is usually fairly stocked. I’d had a fun time grabbing multiple bags of beans and other good stuff that I’d never come across before. There’s a big Indian community out here and they love their pulses.

    Now I know a lot of people are anti bean/pulses/lectins, but I would find it hard to manage without them. Some are near perfect proteins and many are incredibly high in B vitamins. I prefer to deal with a little potential bloating rather than pop some pills – you’d be disgusted and totally freaked to know where a lot of that stuff comes from (fermented corn, sheep hair, oyster shell and more!) and they almost always have a ton of nasty fillers. And what’s with the insanely high dosages? I can’t even imagine my poor body having to deal with 1000 times the RDI of vitamin whatever.

    You can google many recipes for huevos rancheros on the net. I’m still working on my recipe. At last count I have managed to work in six antihistamine ingredients (that’s the holy basil seed sprinkled on the eggs)… In the meantime, don’t forget to sign up to my mailing list for free recipes and the latest histamine research, as well as a 10% discount on my books, and a copy of my 101 uses for holy basil, when it’s done.

  • The Low Histamine Dessert Book is now nut (and gluten) free!

    The Low Histamine Dessert Book is now nut (and gluten) free!

    low histamine brownie

    The ‘Low Histamine Dessert Book’ is now nut free!

    Can’t live without your weekly cupcake but not sure how to make a low histamine version? Jonesing for low histamine ice cream sandwich? Pulling out your hair trying to work out a low histamine cake batter for the kids? Yup, I’ve got that covered too. It’s all in here, along with low histamine frosting, low histamine ice cream and more!

    I love dessert. It’s that simple.

    Taking away one of life’s greatest pleasures just wasn’t an option for me. So I had to figure out how to make my cake and eat it too. Trick was how to do it without suffering the dreaded histamine hangover that would leave me hugging my pillow (or the loo) for days.

    I used to think, well, if I’m going to cheat it should be with something spectacular, so let’s just whip out the Ben & Jerry’s! But the days of misery nursing a bloated stomach, depression, anxiety and inability to focus on my work, just ended up not being worth it. So, cue the low histamine dessert book, for those who’d like to indulge, responsibly.

    The easy to shop for and follow recipes are gluten free, can be lactose free (or not), refined sugar and now nut free too! And don’t worry, there are substitutions galore.

    I’m not sure how many people out there are looking for a low histamine dessert book that’s gluten free, dairy/lactose free, refined sugar free and now nut free to boot! But if you are, you’re in the right place!

    Enjoy.

  • Tasty antihistamine hot beverages.

    I’ve been getting a lot of questions about my top hot beverages…

    As you can see from my picture here, the detox is going great! Ok, busted, that’s not me in the picture! But as you can see from plenty others on the site – I’m not looking too shabby!

    My natural antihistamine beverages…

    Valerian root

    Valerian extracts may have direct inhibitory effects on the contractility of the human uterus and this justifies the traditional use of this plant in the treatment of uterine cramping associated with dysmenorrhoea….Valerian extract reduced the maximal contractile response induced by acetylcholine, phenylephrine and histamine [1].

    When I was high histamine it was literally impossible to sleep. I would be up for days at a time. Very handy when I was a journalist working in war zones, but not so great when I have a 9am meeting to go through someone’s digital strategy. Generally when people tell me they’re very low histamine I ask how their sleep is. It’s a great indicator of how you’re doing diet-wise. I’m not discounting stress, but we know that also causes mast cell degranulation too!

    Now while the studies I read on valerian took great pains to stress that it’s not a hypnotic which knocks you into sleep, it’s an anxiolytic that reduces stress, helping you drop off. Ever wondered why antihistamines make you sleepy? There are a number of reasons – among them is that histamine controls your cicadian rythm/wakefulness hormones, so taking an anti-histamine would naturally make you fall asleep. Given that we know antihistamines make us fat and can cause toxicity syndrome, exploring natural antihistamine herbs could help lull you to sleep.

    Please do remember that many of us with histamine issues don’t do great with herbs and that they thin the blood, but I still find these herbs a great substitute for my once ubiquitous nightly glass of red wine. I find that the best way to get a good night’s sleep is to not eat too late.

    Olive Leaf tea

    Yet another traditional ayurvedic treatment. Olive leaf tea has been shown to exhibit “significant mast stabilizing activity”.

    “According to Ayurveda, Olea europea is used in treatment of leprosy, dysentery, vaginal and uterine complaints, inflammation,burning sensation, fatigue, asthma, leucoderma etc. In the present study the histamine induced dose dependent contraction of goat tracheal chain and guinea pig ileum preparation was significantly inhibited (p< 0.01) by the aqueous extract of leaves of Olea europea (800 ug/ml and 100 ug/ml). Olea europea at the doses of 100and 200 mg/kg,i.p.,exhibited significant (p< 0.01) mast cell stabilizing activity against clonidine induced peritoneal mast cell degranulation in rats. Thus the present study revealed that the extract of olives of Olea europea has significant antihistaminic (H1 receptor antagonist) activity.” [2]

    Green/White tea

    I was told I could drink up to two green teas daily, because they would help lower my histamine level. Thing is, too much caffeine can aggravate symptoms, as can pretty much any dried herb. So I just dunk the bag a couple of times and then toss it.

    The bioactive compound epigallocatechin-3-gallate (EGCG), a major component of green tea, has been shown to target histamine-producing cells producing great alterations in their behavior, with relevant effects on their proliferative potential, as well as their adhesion, migration, and invasion potentials. In fact, EGCG has been shown to have potent anti-inflammatory, anti-tumoral, and anti-angiogenic effects and to be a potent inhibitor of the histamine-producing enzyme, histidine decarboxylase [3].

    I have actually found that I do better with white tea, which is basically the same, just unfermented, but I have now cut all caffeine out of my diet (I just don’t need it anymore).

    Guava leaf tea

    I’m really loving this stuff. Not for the taste really, but because guava leaf tea has been proven to inhibit mast cell degranulation (histamine release) in rats. I seem to tolerate it much better than the fruit itself.

    Holy Basil tea

    I’m not a big fan of aniseed/licorice. But this tea rocks my world! As I mentioned in my post “Holy basil! Anti-inflammatory and antihistamine superstar” – holy basil is as effective as Zantac/Rantidine at treating gastrointestinal upset. You can also find green tea/holy basil blends.

    You’ll find a collection of all liquid high nutrient antihistamine and anti-inflammatory rich recipes for days when my histamine bucket overflowed in the new Anti-Detox book. 

    The Anti-cookbook, while it doesn’t treat any conditions, due to its high nutrient, antihistamine and anti-inflammatory ingredients, has been instrumental in helping me feed myself on a limited diet. It features a six page list of antihistamine and anti-inflammatory foods. It comes in regular and Paleo. 

    The Low Oxalate Cookbook features antihistamine and anti-inflammatory rich recipes. 

    Don’t miss the Low Histamine Beauty Survival Guide for non-toxic beauty tips, the skinny on histamine releasing (mast cell degranulating) beauty ingredients, antihistamine and anti-inflammatory beauty alternatives and the top brands natural brands I’ve found.

    Take a peek at my other low histamine and antihistamine cookbooks for more high nutrient recipes.

    If you’ve found this information useful I’d appreciate your support (at no extra cost to you!) – please check out my online store for your health foods, supplements, kitchen items and beauty product purchases. Affiliate sales through my online store go towards maintaining the website, funding travel to interviews and purchasing all the lovely foods for my free online recipes. You’ll find these items in the “Shop with us” drop down menu on my homepage.  

    Please don’t forget antihistamine, pain killing foods can still hurt us, so please always check with your doctor before adding new foods to your diet. 

    ———-REFERENCES———

    [1] http://www.ncbi.nlm.nih.gov/pubmed/19178774

    [2] http://jpronline.info/index.php/jpr/article/download/223/187

    [3] http://www.springerlink.com/content/18480505ht4q2228/

    [4] http://www.springerlink.com/content/n1426040742tn4r8/

  • There’s more to the low histamine lifestyle than elimination!

    UPDATE: there is a ton of misinformation flying around on the internet. I’m constantly flummoxed by how people will attribute feeling awful to chickpeas or a banana rather than the taco bell, potato chips or chocolate they also had. I have yet to see any scientific study showing high histamine content in chickpeas. On the contrary, sprouted chickpeas are high in DAO, the histamine degrading enzyme. Even a high histamine food can lower or raise histamine, because different parts of the plant have varying properties. Raspberry fruit for example is listed as high histamine, but it also contains antihistamine quercetin. Raspberry leaves meanwhile are scientifically proven to have antihistamine properties.

    I have over the last few years called a number of labs to ask how histamine testing is done, and trying to get an accurate list made. But I haven’t been able to.

    You know why?

    Because according to the labs I have spoken with, it is impossible to measure histamine accurately in vegetables and fruits, because the level is too LOW for the tests to pick it up correctly. Most of the lists you find on the internet were put together by polling readers on what they feel is high histamine, or just copied from other incorrect sources.

    So here’s a tip, please stop worrying about whether chickpeas are high histamine, and a little more effort into avoiding processed foods full of gut damaging emulsifiers, stop roasting foods because this oxidising cooking method causes histamine release, and definitely do not go gunning after healthy foods while you’re still indulging in potato chips. Fixing a histamine problem is all about fixing the body as a whole, and eating junk food and worrying about the histamine status of vegetables, beans and pulses isn’t going to get us anywhere.

    All scientific references to the statements I just made can be found in this post.

    I spend a lot (a LOT) of time on the net chatting with people who are in various stages of eliminating high histamine foods. While going low histamine does mean binning a number of high histamine foods, eliminate too many and you could end up worse off in the long run. I know because I spent a number of years doing it myself. Cut cut cut was all I did, but I soon became reactive to the “safe” foods and I just wasn’t getting any better overall.

    A little dabbling in supplements showed me they’re (mostly) out. I just don’t tolerate them. So I eat them instead. I’m quite convinced that their magical qualities, in balance with other nutrients, renders them effective, thought I do realise I’d have to wear a trough around my neck to ingest a therapeutic dose (100mg per kilo??) of some herbs.

    Why this emphasis on nutrition rather than antihistamines? Well, antihistamines only work on one or two of the four (known) histamine receptors. Is that bad? Depends – do you enjoy eating obsessively till obesity? How about suffering from chronic infections, liver damage, heart failure or antihistamine toxicity? I personally don’t. Also, my experience on them was, ok, I can eat more – well – I don’t have a choice really – I’m desperate to fill every minute of my day stuffing my face (read is your anti-histamine making you fat). Oddly, if you eat enough, you’ll need more antihistamines! It’s a vicious cycle of filling your bucket, then instead of emptying it, fooling your body into thinking it’s ok to fill it even more.

    Take these examples:

    SWEET POTATO is high not only in quercetin, but also in histamine-lowering rutin, and has anti-ulcerative properties.  And if that’s not enough for you, sweet potato extract has recently excited scientists by suppressing the growth of stomach cancer, colon cancer and leukemia cells.

    OREGANO contains polyphenols with antihistamine properties.

    CHICKPEAS…amongst their many nutritional benefits, they’re a particularly good source of plant-based diamine oxidase (DAO – this is the histamine degrading enzyme)

    Recently, it has been found that DAO from pea seedlings shows higher activity compared to commercial porcine kidney diamine oxidase (PKAO).  Read the full study here.

  • Low histamine recipes in 20mins (or less!)

    Do you spend hours roaming the supermarket in search of a quick meal? Are you bored with eating the same five foods over and over? Would you like to whip up nutritious, low histamine recipes in 20 minutes (or less)? Then make sure you’re signed up to my  newsletter for an exclusive 10% discount on the 60+ page Low Histamine ‘On the Go’ Cookbook!

    The Low Histamine ‘On the Go’ Cookbook takes you on a whirlwind tour of Vietnam, Lebanon, Italy and India, via the good ol’ US of A. Eating healthy’s NEVER tasted so good, or this easy.

    WHO AM I?

    YASMINA YKELENSTAM – THE LOW HISTAMINE CHEF

    The fridge and fields are my medicine cabinet. I’ve managed to withdraw from all pharmaceuticals including: anti-histamines, anti-anxiety meds, antidepressants, migraine, nausea, and dizziness meds. I’m now the happiest and healthiest I’ve ever been. I’ve learned to harness the positives that high histamine bestows (appetite suppression, higher metabolism, energy) and make them work for me!

    Who the hell am I to give dietary advice? My cookbooks reflect the incredible amount of research into histamine and other biogenic amines in food that I’ve obsessively collected over the last two years since my histamine intolerance diagnosis. As a former journalist with over 10 years research and international news production experience for 60 Minutes, CNN and the BBC, I know how important the facts are. Not only do I back up each claim on my site with numerous studies, I’ve even used myself as a guinea pig, taking myself from washed up medical mystery to successful 21st century businesswoman.

    (more…)

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