Diet

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Grow Fresh Food in Small Spaces

windowsill herbsYou Can Grow Your Own Fresh Food Almost Anywhere!

Histamine develops and accumulates to high levels in aging food. Eating old, long-stored food can provoke symptoms in people with histamine intolerance.
The best way to make sure your food is fresh is to grow it yourself. If you can simply reach out and pick a few lettuce or rocket leaves, or pull up some carrots or pluck some herbs, you can not only stay healthy, you can cut down on ‘food miles’ and your grocery bills.  You can ‘eat fresh’ every day. If you don’t happen to live on a farm, you can still enjoy your own fresh vegetable patch.

In the USA, gardeners like Paul Wheaton are spreading the word about growing your own organic foods sustainably and living in small spaces. HGTV has free online articles with helpful suggestions, such as Intensive Gardening Makes Small Spaces Work Double Time and Edible Gardening in Small Spaces.
The Univeristy of Maine in its article on Gardening in Small Spaces says, “At a time when Americans are overweight and under-exercised more than ever before, consider that a 150-pound person working in the garden will burn approximately 350 calories per hour. That’s roughly equivalent to doing low-impact aerobics, playing softball, pulling a cart while playing golf, walking at a very brisk pace, or playing vigorously with children. Of course, consuming home-grown vegetables is good for your health as well. Fresh vegetables are loaded with vitamins, antioxidants, and fiber, all of which play a role in cancer prevention and general good health. And when you grow your own vegetables, you know exactly how they were grown and where they originated—issues of food safety and security that are becoming more and more important to our society.”

Alan Titchmarsh, arguably the most famous gardener in the UK, says, ““I think it is a very underrated mission, encouraging people to grow things and to look after that little patch of ground outside their house. Hopefully [his TV gardening series] shows just how important gardens are. It sounds like a grandiose claim, but they can, and do, change lives. They are a safety valve, an oasis, a sanctuary, somewhere to feel at one with nature, all of those things. I always call them an escape to reality because that is the real world, really. And if you can make a garden that suits you and your sensibilities, you realise its value. It will aid the environment immeasurably and give them enormous solace, stimulation and pleasure.” His book “How to Garden: Vegetables and Herbs” is useful for UK gardeners.

Your own Backyard

Clive Blazey, the Australian founder of the Digger’s Club, says, “If you plan your garden carefully, you can grow a remarkable amount of produce in only a few square meters of space. To feed a family of four for a whole year, you only need 40 square meters of ground.” One of Mr Blazey’s “mini plots” could easily fit into the area occupied by a small suburban backyard. Or, to feed one person for a year all you require is ten square meters of ground.
Mr Blazey’s method is based on successional plantings, and you can read about it in his book The Australian Vegetable Garden. The method can be adapted to any country or climate.

Your Courtyard, Deck or Patio

Containers such as flower pots, tubs and hanging baskets can be used to grow your own fresh produce in small spaces.

Your Roof

Roof gardening is growing in popularity. Up there, there’s plenty of sunshine for growing plants. As an added bonus, growing vegetables on a roof can be a great way to insulate a home or office space. Do your research first – you need to be able to safely access the roof and make sure it’s properly waterproofed.

Your Windowsill

No home is too small to grow herbs and salad greens for the kitchen. Potted plants can thrive even on a sunny windowsill. Freshness means low histamine, and growing your own living herbs for muffins, garnishes, main courses and salads etc. is the best way to ensure freshness. Products like the ‘Jiffy Windowsill Greenhouse” can help.

Get Plants for Free!Propagating fruit plants

You don’t have to always buy plants, seedlings and seeds. Once you have a plant, you can propagate more. Find out how to make your own new plants from old, using simple techniques such as seed-saving or taking cuttings. Propagating Fruit Plants will tell you how.

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Freezing foods for freshness

freezing foodsFreezing foods for freshness

The Ice-Man Cometh …

Histamine is odorless, flavorless and invisible to the naked eye – thus, it is undetectable without scientific instruments. It starts to accumulate in plant and animal foods as soon as the plant or animal dies, and continues to build up over time. This is why it is chiefly found in aged, cured, fermented, cultured, and spoiled foods. Histamine itself is not destroyed by cooking, freezing, hot smoking or canning.
So how can people with histamine intolerance cope?

  1. Choose to eat foods that are low in histamine and histamine-triggering compounds. (See the book “Is Food Making You Sick?“)
  2. Eat only foods that are very fresh.
  3. Make the most of your freezer!

Freezing foods is just about the only thing that halts the development of histamine. If you don’t have your own vegetable patch or herb garden, or if you cannot get to the supermarket every couple of days to buy fresh produce, take advantage of the modern convenience of a freezer. Do not allow food to languish for days in the refrigerator.  If you’re not going to eat it straight away – freeze it. Defrost it when you are ready to eat it.

Of course foods like lettuces do not freeze well, but it is possible to freeze herbs and retain their flavor, if not their texture. Wash them and chop them first.

Here are some helpful suggestions for freezing herbs:

  • Simply place them in a freezer-bag or zipper-lock bag and store them in the freezer for up to two weeks.
  • Place chopped herbs into the compartments of an ice-cube tray, cover them with water and freeze them. You can leave them in the tray or put the frozen herb-blocks into a freezer-bag or zipper-lock bag and store them in the freezer for up to two weeks.
  •  Put chopped herbs into the compartments of an ice-cube tray, cover them with vegetable oil and freeze them. Freezing in oil best preserves the flavor.

 

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Should Histamine Intolerance sufferers go gluten free?

Don’t panic about gluten!

Some people believe that if you suffer from histamine intolerance you should go gluten free.

These days, there is a fashion for avoiding gluten-containing foods because ‘gluten free’ is perceived as ‘healthier’. Gluten-containing foods include wheat, barley, rye, triticale, kamut and spelt.

Gluten is a natural plant protein that helps bread rise and gives bread, cakes, pastry, pasta, noodles, and similar foods their elasticity and texture.

The truth is, gluten is only a problem for people who are non-celiac gluten sensitive (NCGS), or who have celiac disease – that is, approximately 1% of the population. (Note: NCGS is a condition that is distinct from celiac disease.)

Foods that happen to contain gluten may also be a problem for people who are sensitive to those particular foods. For example, you may not be celiac or NCGS, but you might have been diagnosed as being sensitive to wheat, for reasons other than its gluten content. People with histamine intolerance should avoid wheat germ, in any case.

If you have celiac disease or NCGS then it is vital to avoid gluten because it can cause intestinal permeability, which is also known as ‘leaky gut’. This can in turn lead to DAO insufficiency and thus to histamine intolerance. Gluten intolerance is also linked with autoimmune  diseases.

However if you are, like the vast majority of the population, perfectly capable of digesting gluten without any problems, gluten-containing foods are actually good for you. They are highly nutritious – packed with vitamins, minerals and beneficial fiber.

“Studies show that whole grain foods, as part of a healthy diet, may help lower risk of heart disease, type-2 diabetes, and some forms of cancer. A 2005 report from the American Dietetic Association warned that gluten free products tend to be low in a wide range of important nutrients, including B vitamins, calcium, iron, zinc, magnesium, and fiber. There’s also little point in eliminating just some gluten. For people who are sensitive, even trace amounts can cause damage to the small intestines. So an almost gluten-free diet isn’t going to help if you have a problem.” [Source: WebMD]

In a normal, healthy person gluten will not cause a leaky gut. And the odds are, you are one of the 99% who can digest gluten.

If you think you really might be celiac or have NCGS, ask your doctor for a test. The Celiac Disease Foundation states that there are several blood tests available that screen for celiac disease antibodies. “If test results suggest celiac disease, your physician will recommend a biopsy of your small intestine to confirm the diagnosis.”

Even if your celiac test comes up negative, you could try avoiding all gluten for at least 30 days to see if that makes your health improve. If you do feel better, this might indicate that you have NCGS.

If you really are gluten intolerant you’d have to cut out all gluten, down to the tiniest particle. An ‘almost-gluten-free’ diet will not help at all.

Simply avoiding gluten because you think it’s ‘bad’ for you means cutting a lot of nutritious foods from your diet. You can, of course, do so if you wish, but-

  • it’s more than likely there will be no benefit in it
  • you’d have to cut out a wide range of foods, because if you check the ingredients on labels, there are traces of gluten in most pre-prepared foods
  • commercially available gluten free foods often contain higher amounts of saturated fats, refined sugars and other undesirable ingredients
  • prepared gluten free foods are usually more expensive

The book “Is Food Making You Sick?” contains a large number of gluten free, low histamine recipes. Is Food Making You Sick?

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Eggs and Pumpkin

Are eggs and pumpkin permitted on a low histamine diet?

Eggs – yes (cooked)

Yes, eggs are fine as long as they are cooked.  People with HIT can safely eat egg yolks, and egg white is a histamine liberator only when in its raw state. Histamine intolerance expert Dr Janice Joneja writes: “Eggs in themselves don’t contain histamine, but egg whites are known to be a histamine-releaser.” These facts are supported on the Histamine Intolerance UK website and the Mast Cell Blog. However, if you prefer to go ultra-low-histamine, eliminate egg whites from your diet entirely – even cooked egg whites.

It is important not to confuse food allergies with histamine intolerance. Again, like gluten sensitivity, egg allergies are a different and separate issue. Eggs are a valuable source of nutrients, and just because raw egg whites contain histamine liberators, that is no reason to avoid cooked eggs.

 

Pumpkin – no

Pumpkin’s close relative is winter squash, so the two can be considered jointly. The book ‘Is Food Making You Sick? The Strictly Low Histamine Diet” recommends avoiding pumpkin.

Pumpkin is listed by the Food Intolerance Network as being safe for people with histamine intolerance. They write as follows:
“Foods that have lower histamine levels: Fresh vegetables: lettuce, cabbage, beetroot, pumpkin, onion, radishes, lamb’s lettuce, paprika, carrot, broccoli, potato, cucumber, leek, zucchini (courgettes), sweet corn, asparagus, garlic. Please be aware that, because of any other food intolerances or cross-allergies that may also be present, the low-histamine level of a particular foodstuff alone says nothing definite about whether or not the patient can tolerate it.”

Dr Judy Tsafrir writes, “I believe that many reactions are very individualized. In many cases it is worth eliminating a food that you have reason to view as problematic, and then retrying it and monitoring your symptoms. I did not think that zucchini or yellow squash were problematic for most people. It seems from my research on line that pumpkin is controversial as to whether or not it needs to be avoided on a low histamine diet.”

And Allergy UK states: “Certain foods (even food that is low in histamine) can stimulate the release of histamine from mast cells in your body (a type of immune cell). These foods include: pumpkin.”

In conclusion, we would suggest that if you are battling serious histamine intolerance you should avoid pumpkin.

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Natural Sources of DAO

Pea sproutsPea Sprouts to boost your DAO

Numerous people have written in asking for more information on natural sources of diamine oxidase (DAO), so we’ve brought forward this post. (The promised recipes for home-made pH balanced shampoos will appear in the following post.)

When our diamine oxidase enzyme levels are low we can suffer from histamine intolerance. A number of legumes contain especially high levels of DAO. According to Dr Janice Joneja, eating these legumes as sprouts can provide us with a natural diamine oxidase boost.

NOTE: It is fine to take DAO by mouth to relieve symptoms in the short-term, but what you should be aiming for is to heal the gut so that you will not need to be taking DAO supplements.  It is wiser to heal your body to the extent that it can manufacture its own DAO, rather than depending on outside sources. The only way to achieve this is by following a Strictly Low Histamine diet for long enough to allow the healing process to take place. This  healing period varies from person to person, and takes longer with severe cases of histamine intolerance. Taking oral DAO supplements is like putting a bandage over a festering wound. It will not fix the problem, merely temporarily mask it.

The new seedlings of all legumes can provide us with DAO, but green pea sprouts are the best sources.  Lentils and chickpeas are also good.

DAO is high in legume seedlings because the diamine oxidase helps the plant to build its structural components, such as its stem, when the baby plant is forming. Diamine oxidase begins to be produced about three days into the development of the seedlings. It increases to its maximum at about 10 days, after which it decreases because the plant no longer requires it.

Highest Possible DAO concentrations

When seeking DAO from natural sources we need to obtain the highest concentrations possible, because the process of digestion itself can destroy the DAO before it works its magic on our histamine levels.
Histamine intolerance specialist Dr Janice Joneja says: ‘The research indicates that up to 4% of the total protein content of the seedlings can be diamine oxidase. Being a protein, it’s also subject to digestion and then of course the diamine oxidase itself will be broken down in the process of protein digestion, so it’s a matter of seeing how much can be absorbed and how much of it is still active. But it is still absorbed in the small intestine, so it doesn’t have the entire length of the digestive tract to be exposed to digestive enzymes.’

Dark-Grown Sprouts

To increase the levels of DAO in your home-sprouted legumes, grow them in darkness. Sprouts that are grown in the dark have a higher level of diamine oxidase. Diamine oxidase is a protective enzyme for both humans and plants. Thus, when plants experience stress, they produce more of it.  When seeds grow in the dark they have to struggle. This struggle produces a much higher level of diamine oxidase. Dark-sprouted pea shoots will appear lank and pale (‘etiolated’. They may not look as vibrant and healthy as green sprouts, but their content of  diamine oxidase will be approximately five times higher than the content of bright green seedlings grown in sunlight. They are therefore better for people with Histamine Intolerance.

About Store-bought Pea Sprouts

You can buy pea sprouts that have been commercially grown and bagged. Eating them may be somewhat beneficial to your health, but they have the following disadvantages:

  • Their DAO levels vary greatly
  • They may have languished on the shelf for a while, and not be super-fresh. Thus their histamine levels may be high.
  • They are generally grown in sunlight or artificial sunlight  – that’s why they are green. Therefore their DAO levels are much lower.

About  Store-bought Pea Sprout Powder

Store-bought pea sprout powder can also be used. It is difficult, however, to estimate exactly how much DAO it contains, which means we cannot know what dosage to take on a daily basis for optimum benefit. Dr Joneja recommends mixing a cupful a day with water and taking that, to see if you get any benefit.

Benefits of Home-grown Pea Sprouts

Growing pea sprouts at home has numerous benefits.

  • Quick – your crop can be ready for harvest in less than ten days.
  • Easy – they can be grown indoors, and need no soil.
  • Cheap – you can sprout dried ‘soup peas’ from the supermarket.
  • Higher DAO – grow them in the dark and their enzyme levels will be far higher.
  • Flexible – grow them anytime.
  • Compact – you can grow them in small spaces.
  • Delicious –  sprouts can be consumed raw in juices.
  • Nutritious – in addition to DAO, pea sprouts are packed with vitamins A and C and folate.

How to Grow Pea Sprouts/Seedlings

Obtain peas that are intended for eating, not for planting. Pea seeds that are sold for planting in gardens may have been dusted with chemicals to inhibit mold or to kill insects. Choose fresh green peas from your greengrocer or dried peas from the grocery section of your supermarket. Do not select dried peas that are salted, frozen, split or processed in any way. Try to find organic peas. Freeze dried peas are fine. (Shop online for them here.)

  • To avoid bacterial contamination, do not grow seedlings in soil.
  • Do not sterilize the pea seeds. If you heat them, you will deactivate the diamine oxidase enzyme.
  • Rinse the peas in clean, cool water.
  • Place the peas in a bowl, and cover them with more clean water.
  • Allow them to soak for 12-24 hours.
  • Place the seeds in a clean seed-sprouting bag or other sprouting equipment (see below) and leave the bag in the dark (such as a drawer or cupboard, or wrapped in a thick towel), for 7-10 days; no later. Do not leave them in the refrigerator – they need to be at room temperature, at least.
  • Two or three times a day, rinse them with clean water to hydrate them. Always tip out all of the water to drain the peas thoroughly. Do not forget to rinse them or they may become moldy. One trick for remembering is to rinse them whenever you clean your teeth.
  • Continue the process for 8-10 days. Pale shoots will emerge from the peas and start to grow.
  • Harvest the sprouts.
  • Juice them raw and consume them straight away. Do not heat them – heating destroys DAO.
  • Mature sprouts have sets of two leaves.
  • Rinse sprouts before for juicing. If you wish, you can wrap them in a lettuce leaf to help the juicing process and make sure the nutrients are extracted.
  • See our sprout juice recipes here.
  • Store leftover sprouts in the refrigerator in a sealed bowl containing a paper towel to absorb excess moisture. Use the sprouts within a week.

Note: Sprouts that start to look rather brown in color should be discarded because they are past their use-by date. Over-aged sprouts may also release a yellowish liquid in their container.

Pea-Sprouting Equipment

  • Bags: Seed-sprouting bags are drawstring bags made from a closely-woven, natural fabric (not plastic) such as cotton or hemp. You can make your own or buy them commercially. Seed-sprouting bags are made by stitching together two rectangles of cotton or hemp, with a drawstring opening.
  • Jars: The cheapest seed-sprouting equipment is a clean glass jar. Cover the mouth of the jar with clean stockings or pantyhose, held in place by an elastic band. The pantyhose acts as a strainer when rinsing the peas with water.
  • Commercial: You can also purchase commercial seed-sprouting equipment. In the electrically-powered versions, the water is automatically filtered through.
  • Make sure you position all your sprouting equipment in a pitch dark place while your seeds are growing.

How to use Pea Sprouts/Seedlings

Use your pea sprouts in smoothies, rather than eating them in their unprocessed form. Diamine oxidase enzymes exist to help the plant build the wall of its cells, so they are attached to those cell walls.
Your normal chewing and digestion will not readily break those bonds. By whizzing the sprouts in a blender you will make the DAO  more readily available for your body to absorb. Do not put the juice through a strainer – it’s vital to consume the whole plant, cell walls, fiber and all. See our recipes here.
We recommend taking one cup every day.

Other natural Sources of DAO

Another natural source of diamine oxidase is kidneys. Make sure you buy fresh ones and cook them as soon as possible, or freeze them to stop histamine from developing.

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Coconut

Coconut is no longer recommended for people with HIT

In recent years the humble coconut has increased its status from being considered almost a health risk to being an ever more popular ‘superfood’.

Coconut was originally included as a “safe” food in previous editions of “Is Food Making You Sick? The Strictly Low-histamine Diet”.

The team behind the book is always updating it to reflect the latest scientific research.

A few research sources no longer recommend coconut for HIT sufferers, though some people appear to tolerate it. Coconut has been added to the “foods to avoid” list in the book. Recipes have been revised accordingly. Look for the 2017 edition of the book. The date is printed on the front cover and on the title page.

The Strictly Low Histamine Diet is just that – strict. Our aim is to exclude any foods that possess even a minimal chance of aggravating the condition.