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NOW WITH ANTIHISTAMINE &HIGH HISTAMINE FOOD LISTSHEALINGHISTAMINETHE EASYWAYYASMINA YKELENSTAM
HEALINGHISTAMINE THEEASY WAYYasmina Ykelenstam2
Copyright 2017 by Yasmina Ykelenstam, Healing HistamineAll rights reserved. No part of this publication may bereproduced, distributed or transmitted in any form or by anymeans, without prior written permission.Healing Histamine5405 Wilshire BoulevardLos Angeles, CA 90036www.healinghistamine.comBook Layout 2014 BookDesignTemplates.comHealing Histamine The Easy Way Yasmina Ykelenstam.
About the authorYasmina Ykelenstam is the author of fourteen histaminerelated digital books: The Anti-Detox, The AntiCookbook, The Anti-Cookbook Paleo, Anti-Recipes, TheLow Oxalate Cookbook, Low Histamine On the Go, TheLow Histamine Dessert Book, The Low HistamineBeauty Survival Guide, The Low Histamine Lifestyle 101Guide, The Little Book of Muffins and The DAO SupportCook Book. Previously, she spent a decade producingexplosive news stories from around the globe for CNNand the BBC. Till coming down with an allergic like4
‘mystery illness’ she covered a range of stories includingthe Iraq War, reporting from the Saddam Hussein trial in2005, as well as producing interviews with Ghaddafi andother world leaders. Her career crashed to a halt just afteran Edward R. Murrow award for CNN team coverage ofthe 2006 Lebanon War. Diagnosed with the then unheardof inflammatory condition known as Mast CellActivation(histamineintolerancetosome),she refocused her journalism skills on researching thelatest scientific findings and applying them to healingnaturally through diet and lifestyle changes.Yasmina has appeared in First for Women, theWashington Post, Women’s Health, Huffington Post,Buzzfeed, GreenMedInfo, The Times (of London), on theBBC, and featured on JJ Virgin and The Fat BurningMan (Abel James) podcasts.Click here to read or listen to interviews with:Harvard and Tufts neuroscientist Dr. Michael Van ElZakker on the chronic fatigue vagus nerve connection.USC Longevity Institute director Dr. Valter Longo onfasting for the immune system and mast cells.Immunologist and author Dr. Janice Joneja on the basicsof histamine intolerance.Mast cell specialist Dr. Mariana Castells on the role oflifestyle changes.
What folks are saying “You are providing an invaluable service to all thoseafflicted with mast cell disorders and histamineintolerance issues. There are very few remedies availableto people struggling to cope with these conditions, andnegligible resources based on natural foods, which asyou and I are well aware, can and should be the basis forensuring optimum health while remedying many of thechronic conditions associated with food sensitivities.Unfortunately the medical paradigm for management ofsuch illnesses inevitably relies on medicinal drugs,which can and do result in unacceptable side-effects. It iswork such as yours, which applies the data fromscientists involved in the field (in which I humblynumber myself) in a practical way so that naturalremedies are available to everyone in need. I welcomethe opportunity to continue to contribute to your valuablework.”- Dr. Janice Joneja, author and immunologist(For those with histamine related conditions) "Irecommend avoiding foods with high histamine. A goodsite with useful information is [The Low HistamineChef]."- NIH funded researcher Dr. Theoharides, Tuft’sUniversity.“Histamine intolerance is a very pressing issue which islargely unknown and, therefore, needlessly plaguingcountless men, women and children. It is not easy toidentify histamine intolerance let alone treat it. I amconstantly referring physicians and the public in generalto Yasmina’s amazing resource, The Low Histamine6
Chef. Her information allows people to quicklyunderstand, identify and take action against histamineintolerance. Thank you for your work – and I lookforward to doing a webinar together on this importanttopic.”- Dr. Ben Lynch, MTHFR.net“I refer patients to Yasmina’s website because I knowthey will benefit from her balanced sensibilities on usinglifestyle change to cope with their mast cell activationdisorders. If you are histamine-challenged and lookingfor perfectly-seasoned insight, you’ll get it.”- Dr. Keith Berndston, MD“You can’t put this problem in a vacuum. Such asavoiding histamine containing foods, on a standarddeficient and toxic diet. The body works in conjunctionwith thousands of complicated chemical reactions, andonly with superior nutrition can the histamine sensitivitybe better controlled. So exposure to thousands ofphytochemicals and even to a low dose of histamine intheir diet is good, not bad and can offer hope of gettingbetter over the years to come.”- Dr. Joel Fuhrman, MDThe Anti-Cookbook“I can’t believe how this book has revolutionised theway I eat.” - Angela.“Oh my god thank you. I can eat again now.” - Lucie.“I had no idea there were so many beneficial foods I wascompletely ignoring!” - Jane.
“Wow. Just wow. You’ve changed my life. Again.” Marianne.The Anti-Cookbook (Paleo)“Such a relief to find a low histamine Paleo book - withantihistamine foods. Bonus!” - Mike.“Yes! Finally. You’ve taken the stress out of eating.” Anne Marie.Low Histamine On the Go“As someone who struggles in the kitchen at the best oftimes, this book is a godsend.” - BB.“The menus from the Low Histamine Chef have givenme the support and guidelines to cook, grocery shop, eatat restaurants and basically get my life back with foodreactions reduced to a minimum. Best of all - the recipesare delicious.” - PD.“Yasmina has made understanding the low-histamineway of eating accessible and easy to understand. Herrecipes are luscious and personally researched!” - JMS.“The recipes in this book are delicious and reallysimple.” - MAMFW.“.family and friends never know what to cook for me,now we can all eat together again.” - SU.DAO Support“This book is a life saver for me. I can’t cook and beingon low-histamine diet meant that I ate tasteless meals.8
The book completely changed my life. Now people atwork can’t believe how much I eat and stay skinny.” MM.“The shopping list and recipes are a godsend. I wasn’tseeing any improvement since being diagnosed but in thethree weeks since using your recipes, I’m finally startingto feel better.” - DB.
Please note: many of the studies referenced here and onmy blog refer to in vitro, meaning conducted in a testtube. There is no guarantee that in vitro results can bereplicated in humans. Much of the research is conductedusing extracts at far greater dosage than we could possibly get from a human diet, unless we walk around with afeeding trough around our necks. Nonetheless, I havefound the results of these studies to be a good generalguideline when deciding on which antihistamine andanti-inflammatory foods to add to my diet, but your ownresults will vary. Please remember, even antihistamineand anti-inflammatory foods can hurt us, so always exercise caution and consult a medical practitioner beforeadding new foods or making any changes to diet, medication or exercise routines. My recipes are not intendedto treat any condition. Medication is necessary for manyof us, so please do not attempt to treat any conditionthrough diet alone. None of my recipes and plans aresuitable for salicylate intolerance.10
ContentsAbout the author .4What is histamine intolerance? .12Diagnosing histamine intolerance .15The role of diet .16HIGH HISTAMINE FOODS .17ANTI-FOODS.18Bonus recipes.21Zucchini Pasta with Meatballs & Creamy Sauce .21Roasted Saffron Butternut Squash Soup .24
What is histamineintolerance?You’ll have heard of histamine, as in, “I’m taking ananti-histamine for this nasty reaction/hay fever etc.”Histamine is found in foods, but also in our body, storedin mast cells, which are an integral part of the immunesystem. Histamine’s job in the body is varied: it acts as aneurotransmitter, affects the rate at which we burn calories, modulates our appetite, and is involved in allergicsymptoms.Where it gets confusing is that histamine can mimic thesymptoms of an allergy. That’s why many of us will havehad allergy tests come back negative when it absolutelylooks like we’re experiencing allergies.One of histamine’s most important roles is to cause inflammation at the site of a wound, or bacterial/viral infection, in order to begin the healing process. But histamine is also what gets the digestive process going. Toomuch can cause acid reflux, and too little can trigger indigestion.Histamine related inflammation becomes a problem: When we lack the histamine degrading diamineoxidase enzyme, ordinary healthy foods like avocado, pineapple, banana, and spinach, cause terrible symptoms.12
When mast cells (where histamine lives in thebody) break open too easily or unpredictably,dumping histamine and other inflammation intothe blood stream when they’re not needed. When too much histamine is released from mastcells, or histamine builds up because we lackenough diamine oxidase to flush it out. This buildup in the stomach can cause leaky gut (which allows particles of food to enter the blood streamand cause food intolerance symptoms).SYMPTOMS OF HISTAMINE INFLAMMATIONHistamine intolerance is so hard to pin down because itcan manifest as dozens of symptoms that seem to havenothing to do with each other. A typical histamine reaction is hard to differentiate from the standard allergic response: wheezing, itchy eyes, inflamed stomach, hivesand itching are common. But so are urinary tract like infections, migraine, chronic fatigue, unexplained anxietyand depression, brain fog, stabbing pains in the liverarea, bloating, chronic burping, or insomnia.WHAT CAUSES IT?There’s no one cause of histamine inflammation, whichmeans there’s more than one approach to healing it.Genetic impairment of the diamine oxidase (DAO) enzyme: if the body lacks this enzyme we’re unable to
break down histamine so it can be flushed out of thebody.Stress: has been scientifically proven to stimulate mastcells into dumping histamine into the body. It may alsoaffect production of the DAO enzyme, which meansmore histamine build up.Undiagnosed allergies: histamine can be released duringthe allergic response. This can fill up the histamine bucket and make it harder for us to eat high histamine foods.Liver: this organ is responsible for breaking down histamine. If it’s working overtime doing other things or justoverwhelmed with the sheer volume of histamine in thebody, the situation will deteriorate. Read about the liverand histamine here.Chemical exposure: man made chemicals can triggersome immune systems.Injury: mast cells and histamine are involved in the healing process. Sometimes an immune system can remainactivated even once healing is done.Parasites, viruses, infection: anything that triggers theimmune system can cause histamine release. This canbecome chronic over time.Diet: a lack of antioxidants combined with fried foods,or way too many high histamine foods while living aninflammatory, or stressful, lifestyle.14
Diagnosing histamineintoleranceFew practitioners know how to recognise and diagnoseit, and even when they do, even fewer know how to treatit. Your best bet is an integrative or functional medicinedoctor.TestsPlasma histamine: this tells you how much histamine isin your body. It can be very unreliable because histaminefluctuates by the hour/dayDiamine oxidase: this is a histamine degrading enzymein the gut. It can be very unreliable because histaminefluctuates by the hour/dayHistamine prick test: this involves injecting a little histamine into the skin. I may be reliable, but can be verydangerous. Make sure they are actually licensed to dothis and have appropriate medications to treat severe reactions.TREATMENTIf symptoms are caused by too much histamine, then justtaking antihistamines should work, right? Not really. Thebody has four histamine receptors (H1, H2, H3, H4) allover the body (even in the heart and breasts!). They’rekind of like satellite dishes. They tune in to the histaminesignal and cause symptoms. Antihistamines can block
that signal, meaning we don’t experience symptoms. Unfortunately most antihistamines block only the signal toH1 and H2 (but mostly the former), which means that westill get them on H3 and H4. There is concern that blocking histamine may cause the body to produce even more.This is known in medicine as the rebound effect and isseen with the use of antihistamine and steroid nasalsprays.The role of dietTHE STANDARD LOW HISTAMINE DIETIn a nutshell, this diet totally gets rid of histamine infood, not just for the four week elimination diet, but forgood. I don’t believe in this approach. It’s soul destroying and unhealthy. Histamine foods aren’t evil. We’reprobably reacting to them because of an underlying issue, or it could be that the body is just inflamed overall.Anorexia and malnutrition are very real concerns withthis approach. The problem? Histamine is still found inthe body, so there’s no way to eliminate it.THE HEALING HISTAMINE PLANMy approach is very different.I believe the answer isn’t removing the foods we loveforever, but rather adding in enough antihistamine and16
anti-inflammatory foods to balance out the inflammationoverall.Part of healing in general is addressing the mind-bodyconnection, removing stress (or changing our response toit), adding in the appropriate anti-inflammatory light exercise (like walking), and taking the time to try and worksome happiness back into life.All of this is covered in my four week course The Histamine Reset.HIGH HISTAMINE FOODSThese are the major foods that most high histamine listsagree on:- Yeast- All vinegars- Tomato- Dairy- Eggs- Eggplant- Soy- Strawberries- Pineapple- Dried fruits- All nuts- Processed/smoked/preserved meats- Processed/smoked/preserved fish- Leftovers (you can freeze them and then thaw to eat thenext day though)
- Alcohol (especially beer, red wine and champagne)You will find a selection of histamine food lists here.Why do they all contradict each other? There is no definitive list for many reasons. I found that making myown list was far more effective. I explain the process inmy Histamine Reset course.ANTI-FOODSPlease remember that we can react to any food and thatmy plan isn’t suitable if you’re dealing with salicylic acidintolerance.My online Histamine Reset course and Beyond the LowHistamine Diet Workshop are full of scientificallybacked foods that have antihistamine and anti-inflammatory benefits. You’ll add amazing nutrients that fight histamine inflammation: roccoliZucchiniChickpeasApplesMangos18
And lots more. Each ingredient is carefully selected,nothing is there unless it’s healing.HELPFUL LINKS & SUGGESTED READINGThe Anti-Cookbook has a comprehensive four-page listof antihistamine and anti-inflammatory foods that areworked into its recipes. It’s gluten/dairy free.The Anti-Detox is an all liquid, nut/dairy/gluten free andvegan recipe book that’s easy on digestion.Anti-Recipes is my favorite book. It’s full of the healingfoods I eat every day, is dairy/nut/gluten free, with grainfree options.The Low Histamine Beauty Survival Guide shares theingredients that can cause histamine inflammation.You’ll find helpful alternatives and a list of natural antihistamine and anti-inflammatory anti-ageing oils andbeauty products.Further readingHow you cook food affects your histamine inflammationThe Histamine BucketSpending your histamine allowanceAction plan
Day 1: Read through the guide again, including the recommended articles.Day 2: Commit to reducing your histamine bucket byremoving one low nutrient histamine triggering foodfrom your diet.Day 3: Commit to adding an anti food to your diet,preferably one that you don't usually eat (but please consult with your doctor first).Day 4: Practice a simple stress relieving meditation.Day 5: Try one of the anti-recipes in the bonus section.Or Are you struggling to get histamine symptoms undercontrol? Or tired of endlessly searching the internet foranswers?I’ve been there, done that, and tried every dietary approach, only to be disappointed time and time again.That’s why I have created this new program to helpyou reclaim your life from histamine once and for all.The Histamine Reset is a step-by-step program that Ihave personally developed over years of research andpersonal trial & error. This plan is designed to help yougain a better understanding of histamine while helpingyou reclaim your life to feel (and look) better than youever have. Check it out here.20
Bonus recipesAnti-RecipesZucchini Pasta with Meatballs &Creamy SaucePrep Time: 15mins Cook Time: 20mins Servings: 2-4Fennel is a lovely antihistamine, anti-inflammatory andantioxidant food. This recipe can be served with anynumber of the creamy sauces in other recipes in thisbook - my favourite to pair it with is the lasagne sauceon page 105 but I wanted to give you as many differentcreamy vegetable based sauces as possible so you cansee that the only limit is your imagination and/or time!INGREDIENTS4 cups spiralised zucchini pasta or 2 cups cooked glutenfree pasta of your choiceMeatballs500g/18oz minced beef/lamb or your choice of groundprotein1 red onion1-2 cloves garlicHandful corianderHandful basil
Handful parsleyFew sprigs of mintOlive oilOptional1/2 cup Portobello mushrooms1 teaspoon organic mustard paste or 1/4 teaspoon mustard powder and 1/2 tablespoon apple cider vinegar andsome salt1/4 cup lentil flour (to help bind the meatballs)Creamy sauce2 large zucchini, roughly chopped10 asparagus spears, roughly chopped1 onion, roughly chopped1/4 cup fennel, grated2-3 cloves garlicHandful basilHandful corianderHandful thyme leavesSprig rosemaryHalf handful oreganoOlive oilPREPARATIONMeatballsPre-heat your oven to 200C/390F. Place the onion, garlic, coriander, basil, parsley, mint and mushrooms (if using) in a food processor and pulse until very fine but notliquidy. You can also just chop everything very, veryfinely. Combine with the meat and mustard and form intoa pleasing sized ball. I make them just smaller than golf22
balls. Bake for about 20 minutes until nicely cookedthrough but still moist.Creamy sauceIn a medium pot, sauté the onion in a little oil. Once fragrant and soft add in the garlic, zucchini, asparagus, fennel, garlic, basil, coriander, thyme and rosemary andcook until nicely roasted. Pour in enough water to justcover everything and bring to the boil. Turn down heatand simmer for about 30 minutes. The water should havesignificantly reduced, if not, turn up the heat (makingsure the pot is uncovered) for a few minutes until it does.Transfer to a blender and process until smooth. If it’s stilltoo liquidy, add back to the pot and cook again until reduced, or add in a little tapioca (latex food), arrowroot,or kudzu to thicken it up. You can make this in bulk,freeze into tupperware and defrost as needed. Toss in thezucchini noodles right at the end to soften up and thenserve. Don’t leave them too long in there or they’ll dissolve!BENEFITSVitamin K: 843%, Vitamin B12: 517%, Zinc: 468%, Vitamin C: 423%, Vitamin A: 367%, Vitamin B6: 338%Antihistamine: garlic, onion, coriander, oregano, thyme,rosemary, fennel, basil, mint,Anti-inflammatory: asparagus, olive oil, garlic, onion,coriander, oregano, thyme, rosemary, fennel, basil, mint,zucchini, asparagus.
The Anti-Detox BookRoasted Saffron Butternut Squash SoupPrep Time: 15mins Cook Time: 60mins Servings: 4-6Butternut, my saviour on so many inflammatory blowouts. Teamed with quercetin rich shallots and thymehere, which are also antihistamines, it’s really hard to gowrong with this soup. Don’t feel you have to use thechili, it’s totally optional. I find it to be very healing, butit is a nightshade and so may aggravate inflammation insome.This soup is lovely, thick and creamy. You could freezehalf of the coconut milk and then blend in at the end fora cooler/vichyssoise style soup for the sultry summernights.INGREDIENTS1 butternut squash, cubed8 large shallots (or 16 small/medium ones), peeled andsliced in half10 threads saffron1/2 cup finely chopped chives4 cups coconut milk/cream (or your dairy free choice)4 cloves garlic (I use an entire head), peeled1/2 cup thymepinch of cayenne pepper, or 1/2 small fresh red chiliolive oilPREPARATIONPre-heat your oven to 180C/350F.24
Place the butternut squash, shallots and garlic in a roasting tray. Sprinkle with thyme and drizzle with a littleolive oil and season, if desired.Bake for 20-30 minutes, depending on oven.Transfer to pot, pour in coconut milk/cream, dependingon desired thickness, and add in the saffron threads.Bring to the boil and then simmer for up to 30 minutes.Place soup in blender and process until smooth.Garnish with chopped chives, a drizzle of olive oil and asqueeze of lemon if tolerated.BENEFITSVitamin A 1192%Vitamin C 286%Vitamin E 41%Vitamin K 72%Thiamin 49%Vitamin B6 79%Pantothenic Acid 40%Folate 78%Iron 122%Magnesium 139%Omega 3 206mgGf oat crepes with mango coconut cream and berries
Prep Time: 15 mins Servings: 4-8 crepesINGREDIENTSCrepes1/2 cup gf oat flour (or your gf flours of choice, like amix of rice/sorghum/chestnut for example)1/2 cup coconut milk (or your choice of df milk)1 tbsp date syrup/1 whole date/1 tbsp coconut sugar/4grapes1 tbsp coconut oil2 eggs or aquafabapinch raw vanilla powderFilling1 mango2 tbsp biona coconut bliss or young Thai coconut or 2tbsp shaved/shredded coconut with 2 tbsp coconut oil1 cup blueberries1/2 cup raspberries/blackberries (or your choice low histamine berries or other fruit)Optional: shredded/dried coconut for serving.PREPARATIONCrepesWhizz the crepe ingredients in the blender. Heat a littleoil in a medium pan on low-medium heat. Pour in abouta ladle of batter, twisting the pan around as you do, tomake sure you get an all round really thin coating. Inabout 1-3 minutes, flip over and cook through on theother side.Place on a plate and get the next one going.26
I normally have two pans on the go so I can actually enjoy my breakfast with the family.FillingBlend everything but the berries.ServingPlace the filling onto a quarter of the crepe and then topwith some berries or fruit of choice. Fold the crepe overin half, then fold again till you have a triangle (as thephoto above).Decorate with more berries/fruit and shaved coconut. Ithen drizzled a bit of date syrup (to make it look pretty!).If you’re not into grains, serve the filling in a bowl asbelow. That’s how I usually have mine.
Cookbook, The Anti-Cookbook Paleo, Anti-Recipes, The Low Oxalate Cookbook, . latest scientific findings and applying them to healing naturally through diet and lifestyle changes. Yasmina has appeared in First for Women, the . up in the stomach can cause leaky gut (
