Today, I’d love to dive into the world of low histamine diets – because sometimes, your body needs a little less drama and a lot more calm.

As a clinical nutritionist I've seen firsthand how nutrition can play a crucial role in managing post-viral issues, particularly those associated with Long COVID and Mast Cell Activation Syndrome (MCAS). From my own experience and from my clinic, I’d love to share why I have found a low histamine diet to be beneficial for these conditions and I’m also sharing a delicious, nutrient-packed recipe for a Warm Asparagus Salad, from my book "Nature's Way to Healing: A Long Covid Guide."

Low Histamine is Needed When Your Body’s ‘Hista-mean” to You

Long COVID and MCAS often involve an overactive immune response, which can lead to increased inflammation and histamine production in the body. Histamine is a chemical involved in the immune system and can contribute to various symptoms when present in excess. By adopting a low histamine diet, particularly during an acute flare, we can help to reduce the overall histamine load on the body, alleviating some symptoms associated with these conditions.

The link between histamine, Long COVID, and MCAS is like a cellular soap opera,– full of plot twists and overreactions. At the heart of this soap opera are the drama queens or kings also known as mast cells.

Mast cells are like the body's overzealous security guards. Usually, they're great at protecting us from threats. But in conditions like Long COVID, MCAS and post viral issues, they go into overdrive, releasing a cascade of chemicals faster than you can say Jack Robinson.

These chemicals, called mediators, include histamine, cytokines, prostaglandins, and leukotrienes. Imagine a mast cell party which involves a bunch of rowdy friends who are keen to go on a bender! This release of mediators can lead to a variety of symptoms, from fatigue and brain fog to digestive issues and skin problems.

Histamine, our titular troublemaker, is particularly problematic. It's like that friend who always wants to start a conga line – fun in small doses, but too much can lead to chaos. In excess, histamine can cause inflammation, allergic responses, and a host of other symptoms.

By adopting a low histamine diet, we're essentially telling the mast cells to calm down and stop inviting so many friends over. This can help reduce the overall histamine load on the body, potentially giving you some relief from the Long COVID or MCAS symptom party that's been raging on.

How Nutrition Helps

Proper nutrition is like a lifeline for your body when it's battling post viral issues. Here's how it helps:

1. Supports your immune system: Think of good nutrition as your body's personal bodyguard, helping to keep viruses and other pathogens at bay.
2. Reduces inflammation: Because your body doesn't need to be on fire, thank you very much! Anti-inflammatory foods can help cool down the inflammatory response that's often overactive in Long COVID. In addition to diet, I use my Organic Super Potent Curcumin for inflammation. 
3. Provides essential nutrients: It's like a care package for your cells, giving them the tools they need to repair and function optimally.
4. Helps manage energy levels: So you're not running on fumes... or worse, running on empty. Proper nutrition can help stabilise your blood sugar and provide sustained energy.
5. Supports gut health: Happy gut, happy life! A healthy gut microbiome can positively influence your immune system and overall health. I personally use my Love Your Gut Synbiotic when I’m having a flare up and it helps my gut health enormously.

But wait, there's more! Nutrition also plays a crucial role in managing mast cell behaviour. Certain nutrients can help stabilise mast cells, making them less likely to release their mediators willy-nilly. For example, quercetin (found in apples and onions) and vitamin C are known mast cell stabilisers.

A nutrient-dense diet can help support the body's natural detoxification processes, helping to clear out excess histamine and other inflammatory compounds. It's like giving your body a spring cleaning! For more spring cleaning ideas for gut health you can go here.

The Benefits of a Low Histamine Diet: Teaching Your Body to Chill Out

A low histamine diet is all about fresh, minimally processed foods. Think of it as the food equivalent of a relaxing spa day for your body. No stress, no drama, just pure, delicious nutrition.

But what exactly does a low histamine diet do? Let's break it down:

1. Reduces histamine intake: By avoiding high-histamine foods, you're reducing the amount of histamine your body has to deal with. It's like turning down the volume on a too-loud TV.
2. Supports DAO enzyme function: Diamine Oxidase (DAO) is the enzyme responsible for breaking down histamine in your gut. Some foods can support DAO production, helping your body manage histamine more effectively.
3. Calms mast cells: Many low-histamine foods are also natural mast cell stabilisers, helping to prevent the release of histamine and other inflammatory mediators.
4. Supports overall gut health: A low histamine diet often emphasises fresh, whole foods which can support a healthy gut microbiome. A happy gut can lead to a happier immune system!
5. Reduces inflammation: Many low-histamine foods are naturally anti-inflammatory, helping to cool down the body's inflammatory response.

This approach may help reduce the overall histamine burden and potentially alleviate symptoms related to histamine intolerance, which is observed in Long COVID and MCAS patients. It's like giving your body a vacation from dealing with excess histamine!

Remember, everyone's histamine tolerance is different. What triggers symptoms in one person might be fine for another. It's like how some people can eat spicy food all day, while others break into a sweat at the sight of a jalapeño. That's why it's important to work with a healthcare professional/clinical nutritionist to tailor the diet to your specific needs.

By focusing on fresh, low-histamine foods, you're not just eating – you're giving your body the tools it needs to manage inflammation, support mast cell stability, and potentially ease symptoms which is a powerful tool in your recovery toolkit.

Recipe: Warm Asparagus Salad

This delicious low histamine recipe from Nature’s Way to Healing. A Long Covid Guide has been a delightful addition to my table. This Warm Asparagus Salad is not only tasty but also packed with nutrients that can support your health during recovery.

Ingredients and Their Benefits:

1. Asparagus: Rich in folate, vitamins A, C, E, and K. Asparagus has anti-inflammatory properties and supports detoxification.
2. Rocket (Arugula): High in antioxidants and anti-histamine properties.
3. Cucumber: Hydrating and contains antioxidants. It's also low in histamine.
4. Radishes: Contain antioxidants and are a good source of vitamin C. They're also naturally low in histamine.
5. Fresh Basil: Has anti-inflammatory and antimicrobial properties. It's also rich in antioxidants.
6. Macadamias: Provide healthy fats, protein, and minerals like manganese and thiamine.
7. Extra-virgin Olive Oil: Rich in antioxidants and healthy monounsaturated fats. It has anti-inflammatory properties.
8. Apple Cider Vinegar: May help with digestion and contains beneficial probiotics. Use in moderation as vinegars can be high in histamine for some people.
9. Garlic and Ginger: Both have anti-inflammatory and immune-boosting properties.

This salad is not only low in histamine but also gluten-free, wheat-free, dairy-free (without the optional feta), sugar-free, vegetarian, and can be made vegan by omitting the feta.

While managing Long COVID, MCAS and post viral issues can be challenging, focusing on nutrition, particularly through a low histamine diet, can offer some relief. By incorporating nutrient-dense, low histamine foods like those in the Warm Asparagus Salad, you're not just enjoying a delicious meal – you're also supporting your body's healing processes.

Warm Asparagus Salad

Serves 2         

Ingredients

• 250 g (9 oz) asparagus, halved
• 100 g (3½ oz) rocket
• 1 cucumber, thinly sliced
• 4 small red radishes, thinly sliced
• Handful fresh basil
• ⅓ cup macadamias, roughly chopped
• Crumbled feta, or cottage cheese to serve (optional)

Dressing

• 4 tbsp extra-virgin olive oil
• 1 tsp apple cider vinegar (*check for any reactions and omit if needed)
• 1 tsp garlic, grated
• 1 tsp ginger, grated
• Sea Salt, to taste

Method

Steam the asparagus over boiling water until tender. Drain and set aside.

To make the dressing, combine all the ingredients in a small bowl. In a large bowl, toss the salad ingredients together then drizzle the dressing over.

Top with crumbled feta if desired and enjoy!