Hista-what?
Hista-mine. It's the chemical your body produces from mast cells in your immune system that leads to allergies and swelling. It can be an issue for those with endometriosis. While histamine is important for stomach acid production, many functions in the central nervous system, and a key player in ovulation and sex hormone regulation; it can be troublesome for those with endometriosis.
Symptoms of histamine intolerance can include:
Food allergies and airborne allergies
Dizziness
Sneezing
Wheezing
Runny or congested nose
Red, itchy eyes
Rashes and hives
Racing heart
Chest tightness
Diarrhoea
Nausea
Irregular heart beat
Brain fog
Irritability
Endo flares and symptoms may be aggravated or made worse by high histamine foods since there may be an underlying issue with breaking it down. Going on a low histamine diet can make a big difference in many cases until the bodies overall functioning has improved. This relates to addressing gut health including dysbiosis and SIBO, improving the oestrogen/progesterone ratio, and replenishing nutrients that support histamine N-methyltransferase (HNMT) and diamine oxidase (DAO), the enzymes required to break down histamine. These include ensuring there is adequate methyl groups, B6 and vitamin C. Nutraceuticals are also key in regulation of mast cells and histamine levels, these include quercitin and bioflavonoids.
For a short period of time, eliminating histaminergic foods may be beneficial to reduce symptoms until the underlying issues are resolved.
Foods to focus on:
Almond or rice milk
Olive oil
Fresh cooked meat
Fresh fish (avoid shellfish)
Eggs (if tolerated)
Brown rice
Leafy greens excluding spinach
Hemp and chia seeds
Flaxseed meal
Vegetables (avoid tomatoes, eggplant and spinach)
Herbals teas
Most fruit (But no more than one or two pieces per day and avoid banana)
Foods to avoid:
Alcohol, particularly wine and cider
Chocolate
Avocado
Bananas
Sauerkraut
Kombucha
Anything fermented
Ham or bacon
Corned beef
Tinned fish
Soy sauce
Long cooked stews or bone broths
Vinegar products
Tomato
Eggplant
Spinach
Shellfish
Contrary to popular belief, there is no one-size-fits-all dietary approach with endometriosis and sometimes it takes a bit of trial and error to work out what is best for you.
If you are struggling to work out which foods to eat and which ones to ditch, feel free to reach out. I'd love to help
Bec xx
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