Health & Lifestyle

The best natural antihistamines

21. July 2017

In recent years, I focused intensely on educating myself about nutrition, especially since I was diagnosed histamine intolerant. I get a lot of questions on Instagram how I´ve managed to incorporate foods with higher histamine levels into my diet.It´s been a long journey with lots of trail and error as I learned to listen to my body more carefully and include natural antihistamines into my meals. Especially the last point can be very helpful when it comes to compatibility. There are certain nutrients and methods that can help the body reduce, lower or delay the release of histamine and boost the immune system. The more often we incorporate them into our meals and our lives, the easier it is to keep our histamine levels low. In this post I´ve put together what in my opinion are the most important natural antihistamines, and in sticking with the tradition to safe the best for last, you can find my personal favorites at the end. If you have additions or your own experiences, please let me know in the comments.  

Vitamin C

An important antioxidant that can alleviate allergy symptoms, has a histamine lowering effect and helps boost the immune system is the all mighty vitamin C. It supports the enzyme DAO (diamine oxidase) in the destruction of histamine. Everyone knows about the positive effect of vitamin C especially when you get a cold, but also with food intolerances it´s important to make sure your getting lots of this vitamin.     The best-known sources are citrus fruits, which aren´t tolerated well with a histamine intolerance. Better are: Red bell pepper Broccoli Apples Cauliflower Black Currants

Vitamin B6

Vitamin B6 acts as a coenzyme for the synthesis of DAO and has to be present in sufficient quantity to counteract DAO deficiency and to ensure optimal histamine destruction. It also strengthens the immune system and nerves. In case of the supply only with plant based foods, you have to consider that vitamin B6 is present there in a bound form and can´t be absorbed so easy from the body.   Good sources for vitamin B6 are: Parsley Broccoli Potato Sweet potato Wild rice Oatmeal Green leaf vegetables


Quercentin belongs to the group of bioflavonoids and is one of the most effective natural antihistamines. It reduces the secretion of histamine, accelerates the destruction and has anti-inflammatory properties. It is contained in a lot of foods, but these are partly very rich in histamine.   Nevertheless, there are some possibilities for a  good supply with low histamine variants: Apples Blueberries Broccoli Chives Cherries Green leaf vegetables  


Zinc can curb the histamine release of the mast cells, increase the sensitivity threshold, strengthen the immune system and appeals as a natural antihistamine. I suffered from a zinc deficiency a time ago, which has increased the susceptibility to allergic reactions. Especially in the vegan diet it is important to pay attention to the supply, since the plant zinc can´t be absorbed not so well from the body. In combination with a histamine intolerance it becomes more difficult because good sources such as soy products and most legumes are not always well tolerated.     Low histamine foods that containing larger amounts of zinc are: Whole grains especially oats Pumpkin seeds Brown rice Green leaf vegetables    

Water (lots of water!)

We know that drinking a lot is important. With a histamine intolerance it is even more important. Histamine is water soluble and can be better degraded in the body by sufficient drinking. The opposite results in an increased distribution and the producing cells would be encouraged again. So make sure you drink at least 35 ml of still water per kilogram bodyweight a day. It also helps me a little to drink during my meals.    

Relaxation and Meditation

A histamine reaction is not only triggered and amplified by diet, but also by a variety of other factors like sleep deficiency, exertion, cold, heat and stress. I personally respond to all of these factors especially to stress and I recognize every time that I feel much worse when I do to much or don´t listen to my body.     During a 5 week stay in India, I began to integrate meditation into my life and intensified my awareness of relaxation. It´s not always possible in normal everyday life, but it is very important for us allergy sufferer to remain in balance. It is scientifically proven that meditation and gentle yoga can reduce histamine levels in the body, when practiced regularly. So definitely a reason to start today!


My favorite recommendations

  Coriander - stabilizes the mast cells Black cumin (seeds and oil) - increases the immune defense and helps against allergic reactions Turmeric - is anti-inflammatory, stabilizes mast cells and reduces histamine release Sweet potato - contains a lot of quercentin and has an anti-inflammatory effect Pomegranate - anti-inflammatory and lowers histamine levels Blueberries - contain histamine-lowering quercentin     I hope you could take some helpful information with you and please send me a message about your experiences if you like. Much love Conny ❤️   Note: the information given here are based on my personal experiences and I don´t guarantee the effect on other people. Please consult your doctor before implementing any new foods into your diet. MerkenMerkenMerkenMerken MerkenMerkenMerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerkenMerkenMerken MerkenMerken MerkenMerkenMerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerkenMerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken MerkenMerken

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What is coming soon here…

12. July 2017

In this part of my blog I will take you with me my on my future travels and share my insights into the places I visit and the people I meet. I've been on the road a lot in recent years due to my job, but now I want to make private travel my priority. Unfortunately until now I haven´t had time to write about my ayurveda trip to India earlier this year, but its coming soon. As you´ve maybe already read in my  About me, I am planning to start a work and travel year in Canada in the end of this year. It´s going to be an incredibly exciting time, a completely new chapter in my life and I´m so looking forward to it! Currently I am still busy with the preparations and can only say that it is not easy as a "normal" professional and sedentary person to leave this country .... But where there´s a will there´s a way and I´m very determined and dedicated gal. Stay tuned, and check in here from time to time for some interesting variety to my recipes and my passion for cooking. Much love Conny ❤️ MerkenMerken MerkenMerken

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Falafel Bowl (vegan, gluten-free)

10. July 2017

Anyone who´s followed me for a while on Instagram knows that I´m absolutely in love with bowls. For me nothing is faster, more nutritious and filled with lots of ingredients - all parts of a complete meal in one bowl. Actually you only need a spoon or a fork and you are ready to go. It consists of all sorts of tasty and freshly prepared foods, depending on what I crave or what I can find in the refrigerator. There are no limits! Here I´ll be showing you one of my favorite combinations - falafel, fried indian mung beans, rice, avocado cream and vegetables. I love the combination of fresh ingredients and the indian-oriental touch of this meal cooked. My recipes are usually very low in histamine. For this bowl please take care of the personal tolerances, especially regarding the falafel and the avocado cream. I always soak the chickpeas over night and cook them afterwards. On good days, freshly prepared it´s not a problem for me, especially when I combine them with natural antihistamines like black cumin seeds or coriander. You can find a separate blog article about the topic here! The good thing about a bowl is that everything can be customized and exchanged. So let your imagination run wild and have a lot of fun trying out the recipe!

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The perfect sweet potato – 3 different versions (low histamine, gluten-free)

9. July 2017

If you´ve followed me on Instagram for any length of time, you know that there are two things I love to eat: blueberries and sweet potatoes. On the one hand, I can tolerate it super well, no matter how bad the histamine intolerance just bothers me, on the other hand they are just super delicious and healthy. This blogpost is all about the sweet potato , which is actually not considered a real potato from a botanical point of view. Normal potatoes belong in the the night shade plant family along with tomatoes and aubergines, which are moderately to not tolerated at all for those of us with histamine intolerance. The colored bulb contains an incredibly amount of nutrients, minerals, vitamins and fiber. It is a good source for antioxidants, manganese, copper and iron. Also sweet potatoes are incredible versatile when it comes to preparation. Whether baked in the oven, as fries, chips, stuffed, mashed, for breakfast or dinner, I love them in every variation. I get a lot of questions how I prepare them. Therefore I present to you my three favorite recipes here, they´re so easy it´s almost to much to call them recipes. Spices can be used individually according to your taste and tolerance. Have fun with trying the recipe!

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Super fluffy crêpes (vegan, low histamine)

6. July 2017

Making vegan crêpes is not so easy. Most conventional recipes contain eggs and cow's milk. Also wheat flour is used very often, which is not the best choice with a histamine intolerance. Most of us can´t tolerate it very good. That means once again it needs a little experimentation to find the right mixture of compatible ingredients. I use spelt flour, replace refined sugar with coconut sugar and normal baking powder with my baking powder replacement. By exchanging the coconut oil with apple sauce the crêpes are even oil-free. Actually, I am trying out a gluten-free recipe, but I am not really satisfied yet! Crêpes have become one of my favorite breakfasts, especially when they are so delicious, fluffy and thin. I love the vanilla scent when they sizzle in the pan and on the plate they also make something real. The variety of toppings is unlimited, and everything from fruit over nut butter to syrup is possible. I like them the most especially with carob "chocolate" sauce . Have fun with trying the recipe!

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About me

Hello! My name is Conny and this blog is all about simple, allergy friendly, vegan recipes and my journey towards a new life. Nice to have you here!

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