Is there anyway to make beans less histamine?

Ever heard of low histamine beans? yes, some beans do have low histamine levels that you might be able to tolerate. As someone who has had eczema since young  it was not until recently I knew how important diet is in healing any skin-gut related issues– and for me it’s the itch-bleed-flaking eczema cycle.

Are you like me– wrecking your brain to understand your body, eliminating foods while trying to figure ————————-

 

What Are Histamines?

 

and Why  You Should Eat Low Histamine Beans

 

Histamine occurs naturally in fruits and vegetables and they can build up in your body. Leftovers and food that has been stored in the fridge increases its histamine levels, hence why in your low histamine diet always portion out your food so you can cook fresh everyday.

Some fruits and vegetables are high in histamine, while others have low histamine levels which is good for you to try and consider incorporating them in your diet.

 

I know how frustrating it is to eliminate your favorite food especially if you love beans, but fret not!

 

Here are some low histamine beans you can consider in your diet!

 

• Mung beans

  

• Adzuki beans

  

• Navy beans

• Cannellini beans also known as white kidney beans

(look similiar to navy beans and often confused) most notable difference:

• 1. Larger than navy beans
  2. kidney-shaped
  3. Texture:creamy but firm unlike navy beans soft and and creamy
  4. Popular in Italian dishes like minestrone and salads

 

• Great Northern beans

(similiar to Cannellini beans and navy beans) most notable difference:

1. 1. texture when cooked: grainy but tender
   2. best for: stews, soups and casseroles

 

• Butter beans (Lima beans)

  1. larger
  2. starchier

• Fava beans

  

• Black-eyed peas

(Small, creamy white with a black spot)

1. 1. Texture: Tender, slightly earthy

 

Important notes in preparing the low histamine beans:

 

• Avoid canned beans
• Soaked the beans overnight
• Cook fresh everyday
• Freeze leftovers immediately to avoid histamine build up — generally it is better to cook small portions and finish them up in 1 sitting

 

Try adding one low-histamine bean-based meal per week and observe the difference.

Swap to other beans if you react to it.

Try one bean at a time and track your symptom.

 

How to Cook Low Histamine bean?

Properly cooking your Low Histamine beans are equally as important. Slow cooking method might trigger an increase in histamine levels even for Low Histamine beans.

You can try soaking the beans overnight and pressure cook it in the morning as it is better tolerated

How You can Introduce Low Histamine Beans in Your diet?

 

Start small with a tablespoon a day and increase the quantity as you go along. If you haven’t been eating beans or haven’t been eating them for a long time, your gut might not be able to tolerate them.

so start small.

or try lentils instead as they are considered low in histamine-always remember to start small, observe how your body reacts to it and journal them for you to keep track of how well you could tolerate it.

When I started on my low histamine diet I tried cooking lentils but it didn’t go well as beans/legumes wasn’t a big part of my diet before and when my gut is sensitive i wasn’t able to tolerate it well.

so I avoided beans/legumes even the low histamine variety in my low histamine diet, be sure to listen to your body and always,always introduce one food at a time so you are able to detect and single it out.

How to Properly choose Low Histamine Beans?

 

Dried beans are often hard to tell if you don’t normally eat them whether they are newly dried too old. Observe the change in color and dryness- you can tell if they are old.

Old beans will take longer to the soak and cook, their histamine content also will be higher.

Best if you can grow and dry your own beans.

 

The Role of Low Histamine Beans in a Healing Diet

 

If you can tolerate low histamine beans, you should consume them as they are a good source of fiber, protein to help build the damaged cells in your gut.

However it not for you if you have VERY SENSITIVE gut, avoid even the low histamine beans as it can irritate the gut and slows the healing process which is counter intuitive.

 

When I was in my elimination diet, beans was something I looked into to start incorporating into my diet.

 

Unfortunately, I find myself scratching after eating lentils so I took that as a sign that my gut couldn’t tolerate it now. I decided to listen to my body and so should you. Have a journal and record how you’re reacting to certain foods.

 

I know having limited foods to eat does feel frustrating and isolating especially during festive season like Eid or family get-together as we are presented with array of delicious foods. But, hang in there—It’ll get better 🙂

God Willing

إن شاء الله

 

Other Tips for Managing Histamine Intolerance Naturally

 

One way you can control your histamine level when eating is to pair the low histamine beans with leafy greens or salads. If you are in a stressful environment that too might trigger histamine release so does your cortisol level resulting in rashes and flare ups, digestive issues, fatigue, headaches and hives.

Relief is possible, even though you feel like it’s out of reach.

If these low histamine beans is not for you, it’s okay you can try other low histamine foods.

& remember

Take baby steps, swap one food, track one symptom. <3