When you first start eating low-inflammation, low-histamine, gluten-free, or nut-free diets, it can feel like you live in the land of "NO".
To help you start living in the land of "YES", we've put together a list of foods that work for many of the most restrictive diets. Keeping your kitchen, pantry, fridge, and freezer stocked with these fresh ingredients is the first step to making incredible meals.
Note: this is not a replacement for professional guidance from a doctor or nutritionist.
You may
not tolerate
all foods on this list.
Seasoning is the key element to great-tasting food. Since the most flavorful seasonings are often high in histamine, many people who begin a low-histamine diet end up eating very bland food.
However, there are many flavorful seasonings available that can combine to create incredibly delicious dishes.
Working with fats, quality sea salt, fresh herbs, and fresh aromatics is an excellent foundation for any flavorful dish. Prepping fresh ingredients can be time-consuming, but it's important to remember that as food ages, the histamine content increases.
A helpful solution is to purchase fresh herbs at the grocery store once a week. Thyme, sage, basil, and mint are among the easiest to quickly pluck, chop, and prepare. Using frozen ingredients is also a great option—frozen cubes of basil, garlic, parsley, and more are just as low in histamine as fresh ingredients, but are also quick, easy, and affordable to use.
Where it's important not to compromise is on the quality of fats and salts used. High-quality butter may be expensive, but it's delicious. Good olive oil offers incredible health benefits, and premium salts provide great flavor and essential micronutrients.
Together, these ingredients form a strong base of flavor.
For omnivores, a proper meal is often considered one that contains a protein, a vegetable, and a grain. While there may not be many grains on the table these days, the core of the diet can still include lots of fresh meat, vegetables, and fruits.
With these hero ingredients in mind, there are quite a lot of classic recipes that can be cooked, modified, and modernized.
Freshness is key, which is why proteins are typically bought frozen. Grocery stores first receive freshly frozen proteins and then thaw them before putting them on display. It's preferable to buy these proteins pre-frozen so they can be thawed just before cooking.
A combination of fresh vegetables and fruits, as well as frozen options, is a great approach. High-quality frozen alternatives are good to keep stocked in the freezer. Frozen fruit is great for smoothies, while frozen vegetables are perfect for soups.
The foods listed here are by no means an exhaustive list, but there is still quite a lot to work with, and nearly all these ingredients are readily available at the grocery store.
