AIP and Histamine So why is the AIP diet such a problem for those that are histamine sensitive? Well, first of all, it doesn’t have to be. There are several reasons AIP is often high in hista- mine. First, this is a diet that stresses the use of fermented foods. Since ferments are quite high in histamine this can certainly con- tribute to total histamine levels. The other reason AIP can be so high in histamine is the emphasis on animal protein. While fresh meats and fish are not super high in histamine, as they age histamine develops. This is because all animal proteins contain the amino acid histidine. Histidine, as the animal protein ages, will then degrade to histamine. The older the meat the higher the histamine content. This brings me to the next reason AIP tends to be higher in histamine—the emphasis on whole foods typically means longer hours in the kitchen. Since most of us are so busy with work, family and other responsibilities cooking is not something we typically make time for in our lives. So, to accommodate a lifestyle that requires more homecooked meals, many (myself included) will batch cook meals enjoying leftovers all week long. While this is not a problem if you do not have HIT, for those that do this is a recipe for a histamine disaster. Finally, we live in a world where bigger is better. While tradi- tionally fermented foods are used in small amounts as flavoring agents, many will in- dulge in much larger servings. A tablespoon of sauerkraut is not typically a problem, but a whole cup may be problematic.
Low Histamine Diet
High histamine foods include alcohol, fermented foods, mature cheeses, smoked foods, shellfish, nuts, chocolate, vinegar, wheat, tomatoes and citrus fruits (lemon, lime, orange, tangerine, grapefruit and pineapple). These foods may exacerbate HIT. Prepared, boxed and canned foods are also often problematic, as can be older meats that have been aged or have been sitting in the refrigerator for a few days and ground meats. Poultry skin is also high in histamine, even when fresh. Black, white and green tea, coffee and other caffeinated beverages can also be a problem. While typically, the occasional high histamine food is not overly problematic, eating lots of high histamine foods over the course of a day or two can be very problematic for those with HIT. The best course of action is minimizing the use of high histamine foods if you are histamine intolerant. Eating a veg- etarian meal or two per day can be an easy way to decrease your histamine load. Try
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