Low Tyramine & Histamine Diet

Anti-Inflammatory and Low Tyramine and Low Histamine Diet

Overview

The focus of this nutrition plan is on high amounts of low glycemic vegetables and high-quality meats and fish, as well as herbs and spices, oils and low glycemic fruits Specific food groups (corn, dairy, eggs, gluten-containing foods, peanuts, soy, caffeine, nightshades) are replaced with anti-inflammatory foods in order to offer you the most opportunity to heal

Tyramine & Histamine

Tyramine is produced in foods from the natural breakdown of the amino acid tyrosine. Histamine can be found in foods and also produced from the natural breakdown of the amino acid histidine It is produced in foods, particularly foods that contain protein, and drinks as a result of fermentation, aging, or spoilage. Avoid foods that are aged or fermented, have not been properly refrigerated, or spoiled. Avoid or be very careful with foods that are stored in the refrigerator for more than 24-48 hours Check the dates on food packages. Do not eat foods that are at or near the expiration date. Amines can develop in meats in a relatively short period of time Choosing meat that is fresh is a great start, and how meat is stored, browned or cooked and how long it is frozen all contribute to the development of amines. Below is a list of all the nutritious foods you can include in your diet! We encourage you to choose from at least two to three categories for each meal, trying not to choose from the same foods more than 3 times a week Food rotation will help you include a variety of nutrient-dense foods while reducing potential reactivity to foods you eat frequently

Last but not least… variety is important A recent study found that people who ate 30 or more different types of plant based foods (think fruit, veggies, grains, nuts, seeds, etc) a week had a much lower level of inflammation and had much healthier gut bacteria than those who ate less than 30 different foods. We aren’t talking servings here - we ’ re talking about types of food So you don’t have to have 30 SERVINGS of plant based foods, you just need maybe ½ serving of 30 DIFFERENT plant based foods

Make sense? So make that a weekly goal - that you check off 30 different types of foods every week.

This table below specifies what you can include and exclude as part of your Food Plan Foods in bold are high in one or more of the Methylation Diet and Lifestyle (MDL) nutrients and adaptogens. Methylation is a foundational metabolic process necessary for healthy cellular function, detoxification, reduction of inflammation, mood, hormone balance, and many more functions Read more about methylation here

Food Include Minimize

Vegetables Choose organic produce whenever possible. Serve raw, steamed, sautéed, blended, or lightly-roasted

Dark leafy greens (aim for 3 cups/day – this is measured when raw: cooked it will be much less than this): Arugula, beet greens, bok choy, collard greens, dandelion greens, kale, mustard greens, parsley, purslane, rainbow / Swiss chard, turnip greens, watercress.

Colored vegetables (as wide a variety as possible): Green: Artichokes, asparagus, bamboo sprouts, broccoli, broccoli rabe, broccoli sprouts, Brussels sprouts, celery, chives, cucumbers, escarole, green beans, green cabbage, green cauliflower, kohlrabi, lettuce (Bibb, endive, green leaf, red leaf, romaine), okra, scallions, zucchini.

Red: Beets, radicchio, radish, rhubarb.

Blue/Purple/Black: Purple cabbage, purple carrots, purple cauliflower, purple kale.

Orange: Carrots, pumpkin, winter squash

Yellow: Summer squash

White/Tan/Brown: Cauliflower, celeriac, daikon radish, garlic, jicama, leeks, rutabaga, shallots, sprouts, turnips, water chestnuts.

Higher Carbohydrate: Cassava / tapioca / yucca, manioc, parsnips, rutabaga, yams.

Sea vegetables: Seaweed (dulse, kelp, nori, wakame), algae (blue green, chlorella, spirulina).

Elimination: Corn.

Nightshades: Eggplant, peppers (bell, jalapeno, chili, pimiento, etc ), potato (blue/purple, fingerling, red, Russet, white, yellow), tomatillos, tomatoes

Histamine: Eggplant, mushrooms, pumpkin, spinach, tomato, fermented vegetables (kimchi, olives, pickles, sauerkraut)

Tyramine: Eggplant, onion, green peas, snow peas, potato, spinach, sweet potato, tomato, fermented vegetables (kimchi, olives, pickles, sauerkraut)

Animal protein

Choose organic/ free-range/ grass-fed/ wild/hormone-free/ antibiotic-free/ lean products whenever possible

Grass-fed/wild animal products are leaner and have higher omega-3 content Purchase fresh products and freeze within 12-24 hours to reduce amine production

Fish:

Low mercury: Catfish, flounder, haddock, salmon, sole, tilapia, trout, whitefish.

Elimination: Eggs (including chicken, duck and goose), shellfish including crustacea (crab, crawfish, lobster, shrimp) and mollusks (clams, mussels, octopus, oysters, scallops, squid).

Processed meats: Canned meats (except for fish or seafood), cold cuts, frankfurters, sausage

Animal protein (continued)

Vegetable protein

Moderate mercury: Bass (black, striped), carp, cod, halibut (Atlantic, Pacific), mahi mahi, monkfish, sablefish, skate, snapper, tuna.

High mercury (in very limited quantities, 1x per month): Bluefish, Chilean sea bass, grouper, tuna.

Red meat: Beef (not ground), buffalo, elk, goat, lamb, veal.

Poultry: Chicken (without skin, not ground), duck, pheasant, quail, turkey (not ground).

* Aim to rotate your protein choices when you can – try to avoid having the same protein more than 3x per week Make note how you feel with wild game.

Protein powders: Hemp.

Highest mercury fish: Mackerel (King), marlin, orange roughy, shark, swordfish, tilefish, tuna (Ahi, Bigeye)

Histamine/tyramine: Canned, ground, fermented, cured, preserved, or vacuum packed meat/fish: anchovies, bacon, caviar, cold cuts, cured salmon, frankfurters, hamburger, herring, jerky, mackerel, sausage, salami, sardines, pepperoni Pre-prepared roasted chicken, organ meats, pork, fermented meats.

Elimination: All soy products including fermented soy (miso, natto, tamari, tempeh) and non-fermented soy (soybean oil including in processed foods, soy milk, soy sauce, textured vegetable protein, tofu).

Legumes: Beans (adzuki, black, butter, cannellini, beans, lima, Italian, fava, navy, pinto, garbanzo, pea, mung beans, red kidney, refried) Rice

Histamine: Legumes can act as a histamine-releasing food

Nuts & seeds

Nuts & seeds

(continued)

Choose raw nuts and seeds whenever possible. Choose unsweetened nut and seed butters whenever possible

Seeds: Hemp, poppy

Oils Choose cold-pressed, organic, unfiltered oils whenever possible

No heat (for finishing): Flaxseed oil (cold pressed).

Medium heat (~250-350 °F, for sautéing): *Coconut, hazelnut, macadamia nut, pastured animal fats (duck, tallow).

Medium–high heat (~350-425 °F, for roasting, baking and pan / stir frying): *Avocado, *coconut, sunflower, palm

High heat (>425 °F, for broiling and grilling): *Avocado.

*Track when you use these oils and if you notice a correlation to migraines, pain, or other symptoms, remove it from your diet for a temporary time

Fruits Choose organic produce whenever possible Choose unsweetened whole fruits, either fresh or frozen. Avoid overripe fruit, as they are higher in amines Remember that histamine levels work like a bucket. You might be ok with 1 strawberry or 1 bite of pineapple But if you combine a few bites here and there of high histamine foods, your bucket might overflow.

Tyramine: Broad beans - fava, lima, lentils, snow peas, soybeans.

Elimination: Peanuts, peanut butter, peanut flour

Highly processed nut / seed products: Nut or seed butters made with hydrogenated oils or added sweeteners

Amines: Almonds, Brazil nuts, chestnuts, coconut, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, walnuts Flaxseeds, pumpkin seeds, sesame seeds, sunflower seeds. Nut and seed butters, nut flours and meals, and roasted nuts and seeds

Elimination: Butter, corn oil, peanut oil

Highly processed fat products: Hydrogenated fats (in many condiments, packaged goods and fast foods), processed vegetable fats (margarine, shortening), processed vegetable oils (canola, corn, cottonseed, soybean)

Amines: Almond, olive, peanut, sesame, walnut Flavored oils and commercial dressings

Amines: Acai berries, aronia berries, avocado, black currants, camu camu, clementines, coconut (fresh), elderberries, fig, grapefruit (pink, red, white), jackfruit, kiwi, mandarins, mulberries, oranges, papaya, passionfruit, pawpaw,

Fruits (continued)

Green: Green apple, grapes, green pear, honeydew melon

Red: Cherries, cranberries, grapes, guava, pomegranate, red apple, watermelon.*

Blue/Purple/Black: Blackberries, blueberries, grapes

Orange: Apricots, cantaloupe, mango, nectarine, peach, persimmon

Yellow: Banana (not overripe), starfruit, yellow apple, yellow watermelon

White/Tan/Brown: Cherries, coconut (dried), dragonfruit, lychee, pears, white nectarines, white peaches

*Berries and melon can spoil quickly – choose fruit without blemishes, store in the refrigerator, and eat within 48 hours to reduce tyramine buildup

pineapple, plums, raspberries, red currants, strawberries, tangerines, Dried fruit (dates, raisins, etc.). Fermented or overripe fruits

Nightshades: Cape gooseberry/goldenberry, garden huckleberries, goji berry, pepino, tamarillo

Highly processed fruit products: Fruit juice, fruit snacks.

Grains

Choose whole grains whenever possible.

Gluten-free grains: Amaranth, buckwheat, millet, oats (gluten-free) rice (black, brown, red, wild), sorghum, teff.

Dairy & Dairy substitutes

Non-dairy alternatives: Coconut milk, hemp milk, oat milk, rice milk.

Elimination: All gluten-containing grains including barley, oats, rye, triticale, wheat (durum, farro, kamut, spelt), wheat products (bulgur, couscous, semolina)

Gluten-free grains: Corn, quinoa, white rice

Amine: Breads with dried fruits or nuts, cereals with dried fruits or nuts, flavored chips and crackers

Highly refined grains (often in packaged foods): Cakes, cereals, cookies, crackers, dough, instant oatmeal / rice, mixes (desserts, pancakes, waffles, etc ), muffins, packaged snacks, pastries, white bread, white pasta, white rice

Elimination: All dairy products, including butter, buttermilk, cheese, condensed milk, cream, cream cheese, cultured dairy (cottage

*Amines may form during the processing of these milks. Enjoy in moderation and small quantities and watch for any increased symptoms if you ’ re consuming these.

Drinks Coconut water, non-caffeinated herbal teas (chamomile, ginger, hibiscus, mint, peppermint, rooibos; hot or cold), vegetable juices, water (mineral, filtered or distilled; still or carbonated)

cheese, cow ’ s milk kefir, sour cream, yogurt), evaporated milk, flavored creamer, frozen desserts (bars, cakes, ice cream, yogurt), half & half, milk (cow, goat, sheep), powdered milk, whey, whipped cream

Amine: Cheese. Flavored dairy products Coconut

Histamine: Cheese, kefir, non-dairy unsweetened milk and yogurt (almond, cashew).

Elimination: Coffee, alcohol

Histamine: Beer, champagne, wine.

Highly caloric, high glycemic or caffeinated drinks: Caffeinated tea, coffee drinks, energy drinks, juice drinks, soft drinks, sports drinks

Condiments

All spices and herbs (ensure no gluten-containing fillers are added): Allspice, basil, black pepper, cardamom, celery seed, cilantro, coriander, cumin, dill, fennel, garlic, ginger (dried and fresh), marjoram, mint, mustard seed, oregano, parsley, rosemary, sage, salt (preferably Celtic sea salt or Himalayan pink salt), spearmint, tarragon, thyme, turmeric.

*Apple cider vinegar - this may be tolerated in small amounts, but it is a histamine liberating food and does contain small amounts of tyramine, so use cautiously

Elimination: Dairy-based sauces, sauces with gluten fillers

Nightshades: Cayenne pepper, chili powder, curry powder, ketchup, paprika, pico de gallo, red pepper flakes, salsa, tabasco

Amines: Anise, Bouillon, flavorings, carob, cinnamon, cloves, gravies and sauces, vinegars (except apple cider vinegar), curry powder, jams and jellies, ketchup, mustard, nutmeg, sauces (BBQ, fish, oyster, soy, tamari) tomato sauce and paste, yeast. Coconut aminos.

Highly processed sauces: Barbecue sauce, chutney, fruit sauces, horseradish, jam / jelly, ketchup,

Sweeteners

In moderation: Honey, maple syrup, coconut sugar.

In very limited amounts: Erythritol / xylitol (if tolerated), stevia.

mayonnaise, pesto, relish, salad dressing, soy sauce, steak sauce, tartar, teriyaki, and other condiments with undesirable additives1

Elimination: High fructose corn syrup, cane sugar

Amines: Cocoa powder, carob, dried fruit (dates, dried currants, figs, prunes, raisins)

Sweeteners (continued)

Highly processed sweeteners: Agave, artificial sweeteners (acesulfame-K, aspartame, saccharin, sucralose), brown rice syrup, candy, fruit juice concentrate, high fructose corn syrup, sugar

Other Tips

● It may be helpful to cook extra protein (e g , chicken, beef) and vegetables (e g , green beans, sautéed greens, etc ) that can be reheated for snacking or another meal

● Many foods freeze well, and can be frozen in individual portions for easy combining and taking “ on the go ”

● Try to plan ahead so that you are not caught out in situations where the only food available does not fit your food plan Keep suitable snacks on hand and bring meals with you if needed

● You may find it useful to invest in portable food containers that keep food cold/hot; choose stainless steel or glass if possible

● If eating out, call restaurants ahead to discuss suitable menu choices You’ll likely find that restaurants that cook from scratch with fresh/local ingredients are most able to meet your needs 1

Online Shopping

● Thrive Market is an online market that tends to carry healthier packaged foods and can cater to specific diets. Each product lists out the relevant values at the top of the screen (e.g., organic, raw, vegan, gluten free)

● Amazon is another great resource for a variety of foods and clean products Just be certain the ingredient list is available, and any foods selected fit into your specific plan.

● Vitacost is an online source for bath and body products as well as snacks, teas, etc

● EWG or the Environmental Working Group is a wonderful tool for reviewing the quality of products before purchasing They offer both a website and a free app for your phone

● The safe seafood guide from the Environmental Working Group is an excellent reference, as is the EPA’s list of environmental mercury sources. We would also suggest the following online sources of sustainable sources meats and seafood:

● Vital Choice: Seafood

● US Wellness Meats: Meat and poultry, dairy and seafood

● Fossil Farms: Farm-raised game & all-natural meats

● Walden Local Meats: Customized share delivery program available in Greater Boston and numerous locations in Rhode Island, Connecticut and New York

If you struggle with migraines and would like more information on how to be your own “Migraine Detective” to understand the imbalances causing your migraines (and how to actually heal from them!), visit us at www psalmmedical com

We help women with 10+ migraine days discover the imbalances causing their migraines and guide them through our 4-step process to heal those imbalances and, ultimately, their migraines

On average, our clients (most with 20+ migraine days a month) see an average 91% reduction in migraine days. What could YOU do with 91% less migraine days a month?