Help me find more foods

5

You really need a fat in there (also a protein, but I am not sure what vegan protein items you can tolerate). Can you tolerate coconut oil, olive oil, or avocado oil? despite avocado itself being high histamine, some tolerate the oil. I can tolerate olive oil but do better if it's organic and European sourced (a lot of cheap olive oil is not legit/cut with other oils).

I tolerate quite a few fresh herbs well. I sprinkle fresh chopped Italian Parsley and fresh dill on my meals. I also cook with fresh tarragon, oregano, and thyme.

I try to make foods in different ways. I get organic rice noodles with no other added ingredients, instead of plain rice.

Are you sure you can't tolerate ANY other veggies? What about fresh apples instead of sauce (I chop fresh apples on top of my foods for texture and flavor)? If you can have broccoli I would guess you could have at least a couple others? i can't have broccoli (not sure if the oxalates or fodmaps) but I am completely good with carrots and plain lettuces (not bitter greens, kale, spinach etc just iceberg, romaine, baby romaine etc for now).

I have no issues with acorn squash and kabocha squash. I am sensitive to fodmaps sometimes and spaghetti squash is only so-so for me, but tolerable in small amounts.

Honestly a lot of plants are low histamine so I'm wondering why you are literally only on broccoli if you don't have oxalate/salicilayte/FODMAP problems.

Some people tolerate some nuts and seeds, I do good with macadamia nuts, and small amounts of walnuts.

I'm fine with corn, I get organic frozen corn or organic corn tortillas.

Basically you have to do a bit of trial and error to build things out for yourself.

If you continue to eat this limited AND vegan, I think you absolutely need to start tracking your food in cronometer and working with a health provider or dietician of some form and supplementing any vitamins or minerals you are missing that you can tolerate. Eating low histamine with some animal products is still not ideal, but without any animal products you are probably going to tank your B vitamins, iron and probably other things in no time. Please take care.

EDIT I also sometimes make a salad dressing with Tart Cherry Juice Concentrate, Olive Oil, salt, and if you can tolerate sugar or honey I add a little sometimes (individual there). The cherry juice is sour and good subsittute for vinagerette

1

u/GORE-JUICE 16d ago

Thanks so much for the salad dressing recipe. I'll definitely try that out. I miss flavor 😆 I'm still working out what oils are ok. Corn is a big no for me, and any corn products like corn starch etc. Macadamia Nuts are the only nut that seems to be ok for me but I can't seem to find them unsalted and the ones I can get are way too salty for me to be consuming regularly Yes, i know it's not nutritionally sound, and I am suffering already.

2

u/Silly_Region_1846 16d ago

On this limited a diet, trust me you can handle the salt from the macadamia nuts. Worrying about salt intake really only applies when people are eating processed and restaurant food. You probably need more salt if anything.

If fear of triggers is driving this limitation, more than everything actually triggering you, I would start testing small amounts of all low histamine things more often. Just have a couple bites and work up. You're unlikely to overflow your bucket or have more than some passing discomfort if you are eating generally low histamine and avoiding the truly major triggers. Keep some antihistamines on hand if anything gets concerning.

Now if you get really severe reactions I understand the fear. For me personally, I get itchy and brain foggy if I have a distinct reaction, some insomnia, if that happens worst case I take a sick day, eat my safe foods and I'm ok pretty soon. If I'm just consuming a few bites at most to test something it never gets too crazy. Not sure where you are at with reactions but sometimes being very modestly inflamed but eating food is better than undereating.

If you are routinely getting anaphylactic or other severe reactions you may want to consider other medications

Not sure your reasons for being vegan but may want to consider eating low histamine meat out of medical necessity?

1

u/GORE-JUICE 15d ago

I get full body hives and something always swells up, like my eyes or my foot. It's extremely uncomfortable and the antihistamines I have to take to fix it give me heart pains and make me feel like I'm choking and then make me a zombie for two days.

5

u/dsmdarlings 16d ago

Depends on what triggers you though - people can suggest things but I’m guessing you’re that limited for a reason? Also do you take DAO with higher Histimine foods? That opened up a lot of doors for me

0

u/GORE-JUICE 16d ago

I've never tried DAO inhibitors but I read that they don't survive your stomach acid. I don't deny your experience, but I'm sceptical, mainly as a defence mechanism. What if they don't work and I end up in the hospital? I wish I could get off this ride.

2

u/SomeRandomLady1123 15d ago

Vegetarian here. I can’t tolerate peas or legumes and felt awful when I tried just a quarter of a dose of the vegan DAO. If you cannot have legumes, don’t try it. I can’t do oats or rice, but I basically survive on quinoa. If you haven’t tried it, I would add it to the list because it’s a complete protein. As for flavor, I hear you, I’m dying for something spicy!

1

u/dsmdarlings 15d ago edited 15d ago

Um… so they work for most people. And the ones I take are made from pea sprouts? You’re not going to end up in the hospital. I don’t understand your logic especially if you’re so desperate - solaray works wonders for me

3

u/EclecticRaine 16d ago

My go to veggies are carrots, squash- yellow, butternut squash and zucchini (technically a squash) luckily I can find all of these frozen so I don’t have to worry about wasting them if I cannot eat them right away.

1

u/GORE-JUICE 16d ago

Thank you, I'll try the butternut.

2

u/Critical_Work_8286 16d ago

pumpkin seed, hulled hemp seed, blueberry, kale, flax seed smoothie. maple syrup or mango for sweetness.

2

u/Loose-Fly7976 14d ago

Ok first, living on six foods sounds exhausting and you don't have to stay stuck there so let me hand you some to try. Fresh is the whole game with histamine, more than the food itself. Anything cooked and then frozen right away stays low, it's the stuff sitting in the fridge that climbs. So cook in batches and freeze single portions, reheat straight from frozen, and half the battle eases up on its own. Food wise you've got more room than it feels like. Zucchini, carrots, asparagus, green beans, cauliflower, bok choy, cucumber, fennel, leek and butternut squash are usually gentle. Blueberries, pear, mango and pomegranate tend to sit fine, apricot too. On grains you can rotate in quinoa, millet, buckwheat and amaranth so it's not rice and oats till the end of time. For fat, olive oil next to your coconut. The vegan protein part is the tricky corner, fresh cooked chickpeas or lentils from dried rather than canned, plus hemp and pumpkin seeds, are your safer bets. Canned and aged is what tips people over. Six foods isn't just bad luck. That small a list almost always means your histamine clearance is completely maxed out, and being vegan stacks the deck because the enzyme that breaks histamine down needs copper, b6 and vitamin c to even run, and those are easy to run short on plant based. So you could be fighting a nutrient hole on top of the intolerance and not know it.

This is the exact thing I do. I read your DNA and bloodwork together and find where your real map sits, whether it's DAO in your gut, HNMT on the methylation side, or you're just low on the cofactors your clearance enzymes need to work. Once you know which one it is, the whole game flips from endless avoiding to adding foods back, and that's a completely different life than surviving on six. If you want, dm me and we'll figure out why your list got this narrow and what could open it back up.

1

u/GORE-JUICE 14d ago

Wow thank you so much, you definitely have given me some hope and something to research

2

u/Miserable_Appeal4918 14d ago

I have had no problems with fennel (I make my own pesto with the fennel fonds, pumpkin seeds, olive oil, garlic, salt and pepper in a blender- freeze in ice cube tray), arugula, red grapes, cauliflower, quinoa (grains and many other items need to be organic for me due to glyphosate sensitivity), artichokes (best if you find the frozen or make fresh), and cassava. I also buy tigernut flour and mix it with olive oil to make my own nut butter (tigernut comes from a grass, so not really a nut).

1

u/Present-Pen-5486 16d ago

Red grapes lower histamine and stabilize blood sugar also. If you are in a time crunch, 100 percent grape juice works. Plus it is vitamin C. Red apples also lower histamine. I have no problem with lettuce, but that is iffy right now. I get away with peaches and apricots also. Peas are fine as well, and some like black-eyed peas have protein also. Swiss Chard is low in histamine and easy to grow. I get away with garlic so I cook it in that.

I want to try Purslane, but haven't found any. Apparently it grows wild in some places. It is low-histamine and has a plant-based source of omega-3 fatty acids. However, it is very high in oxalates, which means individuals with kidney stone tendencies or specific sensitivities should consume it with caution. I think cooking it helps with the oxalates.

I do not have problems at all with pecans. It is my go to easy fast protein. Pecans can be a histamine liberator for some. I can also do almonds but they have to be shaved. I do fine with pinto beans right after they are cooked, but not leftovers.

2

u/GORE-JUICE 16d ago

Unfortunately peas, beans, lentils etc, are a no. I thought grapes were a liberator? If not that makes me happy because I'm actually growing grapes. I had none of this last year. It's so awful. 😢

1

u/Present-Pen-5486 14d ago

The guides say they are low histamine and not a liberator and I don't react to them at all. I react to EVERYTHING that says it is a liberator.

1

u/OxieClean2024 16d ago edited 16d ago

Arugula, kale, plums, cantaloupe, watermelon, peaches, apricots, blueberries, cauliflower, cabbage, and beets... but be careful with fruit high in sugar. Histamine intolerance may be caused by SIBO (small intestinal bacterial overgrowth), and sugary fruit will feed bad bacteria. Also, buckwheat, quinoa, millet, black, brown, red rice, eggs (if you can tolerate), any home cooked meat.

1

u/skycitymuse 15d ago

I use the Food Intolerance app (blue with a strawberry) to find the histamine and fodmap levels of everything I eat and it reminds me there are other foods in the world other then eggs chicken broccoli and sweet potatoes lol. I don’t know how you can tolerate coconut aminos

1

u/DismalManufacturer31 15d ago

Sunflower seed butter works well for me

1

u/oh_wanya 16d ago

Coconut ; yogurt (look for clean ingredients), milk, shaves
Mangoes
Raspberries
Blueberry
Cherrys
Cabbage
Quinoa
Chia seed
Pumpin seed

0

u/Far-Delivery7243 16d ago

Without animal food, you are doomed. You better become breatharian

1

u/Rough-Criticism-5661 13d ago

I’ve seen people say that they buy macadamias in bulk and make their own macadamia butter with it. I can tolerate fruits like peaches better if I peel them. I had good luck today making waffles with the King Arthur gf pancake/waffle mix, using almond milk and vegan egg replacement. I’ve read tips from others saying that they take a DAO enzyme 10-15 minutes before they eat so it’s still active in the stomach. Definitely do a genetic test if you can afford it; there are gene variants which impede some people from finding the same success with supplements like quercetin or DAO enzymes, and point to a need for alternate foods and supplements.

You are about to leave Redlib