Low Histamine Diet vs Elimination Diet
Are you looking to improve your overall health and well-being by changing your dietary habits? There are numerous diets available that offer different benefits for specific health concerns. Two diets that have gained popularity recently are the Low Histamine Diet and the Elimination Diet. In this article, we will examine the differences and similarities between these two diets, and help you decide which one is best for you.
What is a Low Histamine Diet?
A low histamine diet is a dietary plan that seeks to reduce the amount of histamine in your body. Histamine is a naturally occurring amino acid that is produced by your body and is present in certain foods. When you consume foods high in histamine, it can cause an allergic reaction or trigger other unpleasant symptoms. Common symptoms of high histamine levels include headaches, skin flushing, hives, and difficulty breathing.
A low histamine diet involves avoiding certain foods and drinks that are known to be high in histamine, as well as foods that can stimulate the release of histamine in your body. The goal is to reduce the overall histamine load in your body and alleviate your symptoms.
Some of the foods that are typically avoided on a low histamine diet include aged cheeses, fermented foods, processed meats, and alcohol. In addition to avoiding high histamine foods, some people may also need to avoid foods that contain certain preservatives or additives, as these can also trigger histamine release.
It is important to note that a low histamine diet is not a cure for histamine intolerance or allergies, but rather a way to manage symptoms. It is recommended to work with a healthcare professional or registered dietitian to develop a personalized low histamine diet plan that meets your individual needs and ensures that you are still getting all the necessary nutrients for optimal health.
What is an Elimination Diet?
An elimination diet is a dietary plan designed to identify foods that may be causing you digestive distress, allergies or intolerances. The elimination diet involves removing certain foods from your diet for a period of time, typically between two to six weeks. After this time period, you gradually reintroduce the foods one by one, observing the body’s response to determine which foods may be causing symptoms, and which are safe to eat.
Elimination diets are often recommended by healthcare professionals to help individuals identify food triggers that may be contributing to chronic health conditions such as migraines, eczema, and irritable bowel syndrome. It is important to note that elimination diets should be done under the guidance of a healthcare professional, as they can be restrictive and may lead to nutrient deficiencies if not properly planned.
What are the similarities between Low Histamine and Elimination Diets?
Both low histamine and elimination diets involve changing your diet to alleviate symptoms or improve health. They both involve avoiding certain foods and drinks for a period of time to determine how your body responds to them. They can be effective in identifying food intolerances, allergies and sensitivities that could be causing chronic symptoms and improving overall gut health.
Another similarity between low histamine and elimination diets is that they both require careful planning and preparation. In order to successfully follow either of these diets, it is important to research and understand which foods and drinks to avoid, as well as which alternatives are safe to consume. This can involve reading labels, meal planning, and potentially even cooking more meals at home.
Additionally, both low histamine and elimination diets may require the support of a healthcare professional or registered dietitian. These experts can provide guidance on how to properly follow the diet, ensure that you are still getting all necessary nutrients, and monitor any changes in symptoms or health that may occur. They can also help you navigate any challenges or roadblocks that may arise during the diet, such as social situations or cravings for restricted foods.
Differences between Low Histamine and Elimination Diets
The main difference between a low histamine diet and an elimination diet is their purpose. A low histamine diet is specifically designed to reduce histamine levels in the body and alleviate symptoms such as headaches, skin flushing and breathing difficulties. It is not designed to identify specific food intolerances.
An elimination diet, on the other hand, aims to identify foods that may be causing an individual to experience chronic symptoms like bloating, gas, diarrhea, constipation, rashes, headaches and joint pains. It is designed to be a diagnostic tool to help pinpoint specific food intolerances that can then be addressed.
It is important to note that while a low histamine diet may provide relief for some individuals with histamine intolerance, it may not be effective for everyone. In some cases, an elimination diet may be necessary to identify specific trigger foods that are causing symptoms. Additionally, a low histamine diet may not be suitable for individuals with other underlying health conditions, such as nutrient deficiencies or gastrointestinal disorders, as it may restrict important sources of nutrients.
Benefits of a Low Histamine Diet
Individuals who suffer from histamine intolerance can experience significant improvements in their overall health by switching to a low histamine diet. The biggest benefit is a reduction of symptoms like headaches, skin flushing, and difficulty breathing. Low histamine diets may also improve gut health, reduce inflammation, and improve overall energy levels.
In addition to the above benefits, a low histamine diet can also help individuals with autoimmune disorders, such as rheumatoid arthritis and lupus. Histamine can trigger inflammation in the body, which can worsen symptoms of these conditions. By reducing histamine intake, individuals may experience a decrease in inflammation and a reduction in symptoms.
Benefits of an Elimination Diet
The Elimination Diet can provide numerous benefits, including uncovering the root cause of digestive issues and identifying foods that cause inflammation or allergies in the body. Through this diet, individuals can improve their gut health, reduce inflammation, improve energy levels, and help resolve nagging health issues such as headaches, skin issues, and joint pain.
Who should follow a Low Histamine Diet?
If you suffer from a histamine intolerance and experience symptoms such as headaches, skin flushing, and breathing difficulties after consuming certain foods, a low histamine diet might be right for you. Consult with a health professional who can help you develop a customised diet plan.
Who should follow an Elimination Diet?
An elimination diet is suitable for anyone who suspects that they may have certain food intolerances or sensitivities that are causing chronic symptoms. It is not recommended to be done without the guidance of a healthcare professional or a qualified nutritionist.
Foods to avoid on a Low Histamine Diet
Individuals following a low histamine diet should avoid foods that are high in histamine such as aged cheese, smoked meat, fermented foods and alcohol. They should also avoid foods that can stimulate the release of histamine, such as citrus fruits, bananas, and spinach.
Foods to avoid on an Elimination Diet
The foods that need to be eliminated from the diet during an Elimination Diet vary depending on the individual's dietary habits and symptoms. Common foods that are eliminated include dairy, gluten, soy, tree nuts, and shellfish. Certain high histamine foods may also be avoided during the elimination phase to control histamine overload in some individuals.
Foods to eat on a Low Histamine Diet
Although a low histamine diet eliminates many delicious foods, there are still plenty of healthy and nutritious options. Individuals can focus on fresh produce, lean protein, unprocessed grains, and healthy fats such as olive oil and avocado.
Foods to eat on an Elimination Diet
Foods that are nutrient-dense and easy on the gut are recommended during the Elimination Diet. This can include fruits, vegetables, lean proteins like chicken and fish, nuts and seeds, and gluten-free grains like quinoa and rice.
How to start a Low Histamine Diet
The first step is to consult with a healthcare professional or a qualified nutritionist who can help you create a customised low histamine diet plan. This plan will include the foods to avoid, as well as the foods that are safe to eat. Focus on eating fresh, whole foods and avoiding processed foods, and read labels for potential histamine sources.
How to start an Elimination Diet
Consult with a healthcare professional or qualified nutritionist to create a customised elimination diet plan. This plan will include the foods to eliminate from your diet, as well as the foods that are safe to eat. Keep a food journal to track how your body responds to each food, and gradually reintroduce foods one by one to assess tolerance levels.
Possible side effects of a Low Histamine Diet
Individuals that are not prepared or educated about low histamine diets may struggle to find enough variety in their diet, and may experience nutrient deficiencies. It is important to include a wide range of fresh, whole foods to ensure adequate nutrient intake.
Possible side effects of an Elimination Diet
Some individuals may experience detox symptoms, such as headaches, fatigue or skin rashes, during the elimination phase. This may be caused by the body removing toxins and adjusting to a new diet. These symptoms usually resolve within the first week of the diet.
How long should you follow a Low Histamine or Elimination diet?
The length of time to follow either diet depends on individual health concerns and goals. A low histamine diet can be followed for an extended period of time if it brings relief from symptoms and does not cause nutrient deficiencies. An elimination diet generally lasts between 2-6 weeks during the elimination phase, followed by gradually reintroducing foods one by one to assess tolerance levels. Speak with a healthcare professional or qualified nutritionist about the appropriate timeline for your specific situation.
Tips for success with either diet
- Plan ahead and prepare meals in advance to ensure you have tasty and nutritious options on hand
- Read labels and avoid processed and packaged foods
- Consult with a healthcare professional or qualified nutritionist to establish a customised diet plan
- Keep track of what you eat and any symptoms you may experience
- Stay hydrated and eat balanced meals that include all essential nutrients
Lifestyle changes that can help complement either diet
Complementing either diet with lifestyle changes can maximise their benefits. These may include exercise, reducing stress, getting adequate sleep, reducing exposure to toxins, and prioritising self-care. Concentrating on these lifestyle factors will further support gut health and overall well-being.
Conclusion
Both Low Histamine and Elimination diets are popular diets that offer potential health benefits to those who follow them. The Low Histamine Diet targets histamine levels in the body while the Elimination Diet aims to identify food intolerances and allergies. We believe consulting a healthcare professional or qualified nutritionist before starting any new diet is incredibly important to create a plan that is customised to your specific needs, health concerns, and lifestyle. With proper guidance, either of these diets can alleviate symptoms, improve gut health and promote overall well-being.
