Low Histamine Diet vs GAPS Diet

When it comes to managing histamine intolerance, there are two main dietary approaches that people turn to: the low histamine diet and the GAPS (Gut and Psychology Syndrome) diet. Figuring out which approach to take can be daunting at first, but understanding the differences between the two diets can help you make an informed decision about what works best for you. In this article, we will examine and compare the low histamine diet and the GAPS diet in detail to aid your decision-making process.

Understanding Histamine Intolerance

Histamine intolerance is a condition where the body is unable to break down histamine, a chemical naturally produced by the body, and also found in certain foods. When histamine builds up in the body, it can cause various symptoms, including itching, hives, headaches, and digestive issues. People who experience histamine intolerance typically avoid high histamine foods, including fermented foods, aged cheeses, and cured meats.

While histamine intolerance is not a well-known condition, it is estimated that up to 1% of the population may be affected. It is often misdiagnosed as allergies or other conditions, as the symptoms can be similar. However, a proper diagnosis can be made through a combination of medical history, physical examination, and elimination diet.

There are also certain medications and supplements that can exacerbate histamine intolerance, such as aspirin, nonsteroidal anti-inflammatory drugs (NSAIDs), and vitamin C. It is important for individuals with histamine intolerance to work closely with their healthcare provider to manage their symptoms and avoid triggers.

The Role of Histamine in the Body

Histamine is an important chemical in the body that plays a critical role in the immune system and helps with various bodily functions, including wound healing, digestion, and sleep-wake cycles. However, histamine can also cause inflammation and allergic reactions when levels become too high in the body.

One of the key functions of histamine is to act as a neurotransmitter in the brain, where it helps to regulate mood, appetite, and behavior. Studies have shown that imbalances in histamine levels can contribute to conditions such as depression, anxiety, and schizophrenia.

In addition to its role in the immune system, histamine is also involved in the regulation of stomach acid production. This is why antihistamine medications are often used to treat conditions such as acid reflux and ulcers, as they can help to reduce the amount of acid produced in the stomach.

What is GAPS Diet?

The GAPS diet was developed by Dr. Natasha Campbell-McBride to address digestive and mental health problems, and it is based on the principles of the Specific Carbohydrate Diet (SCD). The GAPS diet involves eliminating certain foods, including grains, processed foods, and sugar, and focusing on nutrient-dense, whole foods. The diet also emphasizes the consumption of homemade bone broth, which is rich in nutrients and compounds that aid gut healing.

In addition to the dietary changes, the GAPS diet also includes lifestyle modifications such as stress reduction techniques and getting adequate sleep. The diet is often recommended for individuals with conditions such as leaky gut syndrome, autoimmune disorders, and mental health issues. While the GAPS diet has not been extensively studied, some small studies have shown promising results in improving gut health and reducing symptoms of certain conditions.

Differences between Low Histamine Diet and GAPS Diet

One key difference between the low histamine and GAPS diet is their focus. The low histamine diet is solely focused on reducing histamine levels, whereas the GAPS diet targets gut healing and overall health. Additionally, the low histamine diet encourages the consumption of fresh, whole foods, but it offers little guidance on food preparation or quality. Meanwhile, the GAPS diet is more prescriptive, requiring homemade bone broth, fermented foods, and strict avoidance of certain foods.

Another difference between the low histamine and GAPS diet is their recommended duration. The low histamine diet is typically followed for a short period of time, usually a few weeks to a few months, to help reduce histamine levels and alleviate symptoms. On the other hand, the GAPS diet is often followed for a longer period of time, sometimes up to two years, to allow for gut healing and overall health improvement. It is important to note that both diets should be followed under the guidance of a healthcare professional and tailored to individual needs and health conditions.

Benefits of Low Histamine Diet

The primary benefit of a low histamine diet is a reduction in histamine intolerance symptoms. The low histamine diet can help you identify specific foods that trigger your symptoms, which can lead to improved quality of life. Additionally, eating fresh, whole, and unprocessed foods can lead to overall improved health.

Another benefit of a low histamine diet is that it can help reduce inflammation in the body. Histamine is a chemical that is released by the immune system in response to an allergen or injury. When histamine levels are too high, it can cause inflammation, which can lead to a variety of health problems. By following a low histamine diet, you can reduce the amount of histamine in your body, which can help reduce inflammation and improve your overall health.

Benefits of GAPS Diet

One of the benefits of the GAPS diet is that it promotes healthful eating habits that can improve overall gut health, digestion, and mood. Additionally, the diet emphasizes nutrient-dense foods, which can promote weight loss and improve energy levels. Finally, the inclusion of bone broth in the diet has been shown to aid in the healing of the gut lining and improve overall digestive health.

Another benefit of the GAPS diet is that it can help alleviate symptoms of certain conditions such as autism, ADHD, and depression. The diet eliminates processed foods, sugar, and grains, which can contribute to inflammation and exacerbate symptoms. By focusing on whole, nutrient-dense foods, the GAPS diet can help reduce inflammation and improve brain function, leading to a reduction in symptoms for some individuals.

Which Diet is Best for Histamine Intolerance?

When it comes to selecting the best diet for histamine intolerance, the answer is not straightforward. An elimination diet, under the guidance of a trained practitioner, is often helpful to determine which foods trigger your symptoms. Additionally, some people may find that the low histamine diet provides enough relief for their symptoms, while others might find the GAPS diet more beneficial due to the additional focus on gut healing. Ultimately, the right diet depends on the individual, their specific histamine intolerance symptoms, and their unique nutritional needs.

It is important to note that while diet can play a significant role in managing histamine intolerance, it is not the only factor to consider. Other lifestyle changes, such as reducing stress and getting enough sleep, can also have a positive impact on symptoms. It is recommended to work with a healthcare professional to develop a comprehensive plan for managing histamine intolerance.

Recommended Foods for a Low Histamine Diet

Foods that are recommended on a low histamine diet include fresh, whole fruits and vegetables, low histamine meats and seafood, dairy alternatives, grains, and nuts and seeds. Additionally, drinking plenty of water and focusing on foods that support the body's natural detoxification processes can be helpful.

It is important to note that some foods may still contain histamines even if they are considered "low histamine." These include fermented foods, aged cheeses, and cured meats. It is recommended to avoid these foods or consume them in moderation if you are following a low histamine diet. It is also important to work with a healthcare professional to determine if a low histamine diet is appropriate for your individual needs.

Foods to Avoid on a Low Histamine Diet

Foods that should be avoided on a low histamine diet include fermented foods, aged cheeses, cured meats, high histamine fish, and leftovers. Additionally, some individuals may need to avoid other high histamine foods, including spinach, tomatoes, and avocados, depending on their level of intolerance.

Recommended Foods on a GAPS Diet

Foods that are recommended on the GAPS diet include homemade bone broth, grass-fed meats and poultry, non-starchy vegetables, fruits, and fermented foods. The diet also emphasizes the consumption of healthy fats, including coconut oil and ghee, and the use of homemade probiotics.

Foods to Avoid on a GAPS Diet

The GAPS diet requires the strict avoidance of processed foods, refined sugars, and high starch foods. Dairy is also avoided during the initial stage of the diet. Other foods that may need to be avoided include high histamine foods, depending on individual tolerance levels.

How to Implement a Low Histamine Diet

Implementing a low histamine diet involves initially eliminating high histamine foods from your diet and then reintroducing them one at a time to determine your individual tolerance levels. It may also be helpful to work with a registered dietician to identify nutrient deficiencies and prevent nutritional imbalances.

How to Implement a GAPS Diet

Implementing a GAPS diet involves an initial strict elimination phase, followed by a gradual reintroduction of certain foods. It may be helpful to work with a trained practitioner, such as a functional medicine doctor or nutritionist, to ensure that you are meeting your nutritional needs and avoiding nutrient deficiencies.

Potential Side Effects of Each Diet

One potential side effect of the low histamine diet is the risk of nutrient deficiencies, especially if the diet is too restrictive. Additionally, the initial elimination phase can be challenging for some individuals and may lead to cravings or mood changes. With the GAPS diet, individuals may experience digestive discomfort during the initial phases as the body adjusts to the new way of eating. Additionally, the strict elimination of certain foods may be challenging for some individuals, especially if they are used to consuming processed and convenience foods.

Success Stories from Low Histamine Dieters

Many individuals with histamine intolerance have reported success with the low histamine diet, reporting a reduction in symptoms such as headaches, rashes, and digestive issues. Those who have experienced success with the diet typically report increased energy levels and an overall improvement in their quality of life.

Success Stories from GAPS Dieters

Success stories from individuals who have followed the GAPS diet report improvements in gut health, digestive issues, and mental health conditions such as anxiety and depression. Additionally, weight loss, improved energy levels, and improved overall health have been reported by many who follow the diet.

Conclusion: Which Diet is Right for You?

Choosing between the low histamine and GAPS diet ultimately depends on your individual histamine intolerance symptoms, preference for dietary restrictions, and overall health goals. The low histamine diet is a great option for those who are looking to reduce histamine intolerance symptoms and improve overall health. Meanwhile, the GAPS diet is a comprehensive approach that not only reduces histamine intolerance symptoms but also supports overall gut health and immunity. Regardless of which diet you choose, it is always recommended to work with a trained practitioner to ensure you are meeting your nutritional needs and avoiding potential nutrient deficiencies.