How to use the Food List
Welcome to the Graduate Fitness Histamine Care package. This “Care Package” is the supportive material for my original blog post called “The Ultimate Guide To Histamine Intolerance”.
If you somehow ended up here on accident I would advise you to go back and read the original post.
However, if you ended up here as a result of wanting to find the ultimate food list for formulating an elimination diet and subsequent introductory diet I welcome you to this all in one food list!
I say “All in one” because that’s exactly what this food list is. 4 Different food lists mashed together to formulate a progressive order off foods. This interactive food list is designed with the intention of controlling your histamine intolerance symptoms and then helping you heal your natural DAO production.
Above you will find a list of 60+ Food graphics embedded onto this web page.
The foods are arranged in order of nutritional density and risk factor for Histamine Intolerance Sufferers.
Step 1: Elimination
Use the “Elimination Diet Template” in the first image to create your own unique elimination diet from a few foods in the “Low Risk” category.
The second image is a “Portion control template” to help guide your serving sizes throughout the entire process. If you are gaining weight you are eating too much food (Calories). If you are losing weight then you are not eating enough Calories.
I should pre-warn you that because most of the foods on this list are single ingredient whole foods they will be low calorie. You will lose weight if you do not eat enough calories.
Step 2: Introduce Low Risk Foods
Once you have identified an elimination diet that alleviates your symptoms you will want to begin introducing the highest nutrient and safest foods first. The remaining foods are listed in order of nutrient density per serving size.
Go through the safe foods list one by one to identify which foods you can or cannot tolerate.
You should wait at least 3 days before trying another food. This will allow for testing delayed reactions. Also, over the course of trying all 60 foods your body will have adequate time to put the nutrients to work and begin production of DAO.
Keep a note of the different food combinations you can tolerate before more symptoms arise. Its OK to reverse directions and go back to a previously identified safe food list before making another attempt at reintroduction.
You might have to restart this list a few times before moving onto the next list. You might not be able to tolerate many foods in the first run through. However, the more nutrients you feed your body the more likely you are going to start producing DAO. When you produce more DAO you will be able to tolerate more foods in the “Low Risk” food list. Eventually you will be ready to move onto the next list.
Step 3: Try Some Foods in The Medium Risk Group
When you have finished the low risk food list and can tolerate most of the foods without symptoms its time to move onto the “Medium Risk” Food list.
These foods are also listed in order of nutrient density per serving so I would advise trying these in the order listed below.
Please note: There are more histamine liberators and competitors present in this list. Which is why they are classified, “Medium risk”.
Once you have been reintroducing new foods and nutrients to your diet your body will begin to produce DAO naturally. The key to success in reintroducing foods is patience. You must go very slowly and give your body ample time to put these high nutrients to use.
Over time you will increase your ability to tolerate more and more foods. Which means more and more nutrients, which means more and more DAO.
Step 4: Attempting High Risk Foods
Every time you find yourself with Histamine Symptoms you need to take a small step back to give your body enough time to catch up. Once Symptoms subside, avoid the trigger food for now and continue to reintroduce the next food.
Eventually, symptoms of HIT will become a thing of the past. Except for the occasional flare up that will happen naturally when you encounter and allergen or momentary overload.
When you are confidant and ready to test your progress you should attempt a food from the last food list. The “High Risk” Food list.
If you can tolerate Beer, Cheese and/or Wine without HIT Symptoms then you have successfully restored some DAO.
Bye for now!
I appreciate this will take you some time to get right. However, I can’t stress enough how important it is to take your time when introducing new foods to the diet to be sure you can or cannot tolerate any individual food.
I hope this progressive food list helps you restore your natural DAO levels and improve your Histamine intolerance Symptoms.
If you have any further questions make sure to reach out and contact me personally.
Just use the Facebook messenger button on the lower right of your screen, or email using the contact page on my website.
Best wishes,
Michael Shortall
