So, what type of dietary philosophy do you follow, and are you doing it right? Gluten-free, low-histamine, dairy-free, vegan, paleo, low carb. All of these diets can be done well or very poorly.
Many people believe they’re being healthy, but they’re missing out on easy tweaks to make it optimal. No matter what type of diet you eat (even a “normal” diet), you can make some easy upgrades to get more health from your healthy diet.
Focus on whole foods
If there is one thing that every diet should have in common, it’s a focus on whole foods. Refined, processed and additive-packed junk foods don’t help anyone. But whole foods that are unprocessed and as nature created them are full of nutrition and flavour.
Whole foods include:
- Fruit
- Vegetables
- Legumes and beans
- Nuts
- Seeds
- Herbs
- Spices
- Grass-fed meat
- Free-range/pasture-raised poultry and eggs
- Sustainably sourced fish and shellfish
Add more plants
Almost everyone could benefit from adding more vegetables to their diet. They contain many essential nutrients, including vitamins, minerals and antioxidants. Vegetables are also an excellent source of soluble and insoluble fibre, supporting your gut health, balancing your gut microbiome and relieving constipation.
But the best part is that there are vegetables to suit every diet approach out there. For a ketogenic diet, leafy greens and cruciferous vegetables like broccoli are fantastic. Following a Paleo diet? Fuel up with some sweet potatoes. Gone plant-based, vegetarian or vegan? Feast on every vegetable available!
For a low-histamine diet, you will need to avoid the main culprits. High histamine-containing veggies like eggplant, spinach, avocado, tomato, chilli, olives and anything fermented (eg. sauerkraut) are the first ones to reduce or eliminate.
How to get enough vegetables on a low histamine diet
When it comes to plant foods, don’t make perfect the enemy of good. If you can’t afford or access organic, it’s fine to eat veggies and fruit from the supermarket.
Prepare your food well
There is a reason why many ancient cultures have elaborate ways of preparing food. They knew that many foods can be prepped to maximise flavour AND nutrient absorption. Grains and legumes require rinsing and soaking to get the maximum nutrients and limit anti-nutrients that prevent mineral absorption. Find out how to cook quinoa.
Here is a great low histamine recipe for quinoa.
Don’t force yourself to eat foods you hate
If you hate the food you eat, you are not eating a healthy diet – no matter what the food is. Research has actually shown that people absorb less nutrients from foods they dislike or are unfamiliar with. By eating food you dislike, you could actually be preventing yourself from getting enough nutrition.
So find a way to make healthy food enjoyable for you. Try different cooking methods, using seasonal ingredients and new flavours. There is a way for everyone to enjoy good, nutritious food.
Eat mindfully
How you eat is just as important as what you eat. If you’re shovelling down a salad on the run, in the car or at your desk, you’re not going to get much out of it. In fact, you’re less likely to chew your food properly and feel satiated. Instead of making mealtime stressful, take 20 minutes out to focus on your food.
I have a habit of rushing my meals and eating super fast. Pausing, taking 3 deep slow breaths and concentrating on the flavour of the food helps slow me down. Also count to 30 chews for each bite, and put down the knife and fork between bites. Even better, eat with someone you love and chat about your day between bites.
Everyone has a different ‘perfect’ diet. Improve your gut health and energy levels with a dietary upgrade. I will make mealtimes so much more interesting, flavourful and good for both your gut and your body.
Struggling to get answers about your histamine intolerance symptoms?
Watch my free Masterclass – The 5 Steps to Healing from Histamine Intolerance.
You will learn my 5-Step plan, the exact same method I used to recover from histamine intolerance. These 5 steps everyone with histamine intolerance must know to resolve all those confusing symptoms and get back to eating foods you love without fear!
Olivo Health and Nutrition 