This week, I’m fast forwarding to refined sweeteners on since sugar and sugar substitutes are found in almost EVERYTHING!
Week 9: No refined sweeteners
– No refined or artificial sweeteners including (but not limited to): white sugar, brown sugar, raw sugar, sucanat, splenda, stevia, agave, corn syrup, high-fructose corn syrup, brown rice syrup, and cane juice.
Foods and beverages can only be sweetened with a moderate amount of honey or maple syrup.
Since I started having a fresh salad for breakfast almost every day, I have been using Kühne’s salad dressings.
I am not surprised to find thickeners and coloring because this is a mass-produced item BUT I was surprised to find refined sweeteners!
Average Amount per 100ml/100g
Calorific value 890 kJ
Calorific value 215 kcal
Carbohydrates 8.4 (g)
Protein 1.0 (g)
Fat 19 (g)
Water, skimmed milk yoghurt (30%), vegetable oil, glucose-fructose syrup, spirit vinegar, sugar, salt, egg yolk, whey solids, thickener: pectin, guar and locust bean gum, parsley, lemon juice concentrate, modified starch, acidifier: lactic acid and citric acid, dill, natural flavour, seasoning.
Average Amount per 100ml/100g
Calorific value 484 kJ
Calorific value 115 kcal
Carbohydrates 16 (g)
Protein 0.3 (g)
Fat 5.0 (g)
Water, 28% Aceto Balsamico di Modena IGP (Wine vinegar, grape juice concentrate, E150d colouring), glucose-fructose syrup, rapeseed oil, salt, sugar, grape juice concentrate, olive oil, acidity regulator: sodium acetate, thickener: carragreenan and locust bean gum.
Average Amout per 100ml/100g
Calorific value 994 kJ
Calorific value 241 kcal
Carbohydrates 5.0 (g)
Protein 3.0 (g)
Fat 23 (g)
Water, vegetable oil, buttermilk, spirit vinegar, grated hard cheese (4%), garlic (2.4%), salt, glucose-fructose syrup, egg yolk, whey solids, modified starch, sugar, spices, flavouring, thickener: guar gum and xanthan, soy sauce (water, soya, wheat, salt), lemon juice concentrate.
Looks like I’ll have to make my own salad dressings…
Here are the high-glutamate vegetables TO AVOID:
X Pumpkin – I avoid
X Spinach – I eat a lot
X Tomato – I eat a lot
X Avocado – not so healthy after all
X Pickled vegetables
Here are the LOW-GLUTAMATE fruits to enjoy 🙂
+ Apple – love
+ Figs – love
+ Honeydew – love
+ Mango – love but it’s too acidic for my stomach
+ Pear – love Chinese pears
+ Lychee – too much insecticide
+ Persimmon – love!
+ Blueberries – love
+ Watermelon – love
+ Coconut – love
Here are the high-glutamate fruits TO AVOID:
X Citrus fruits (orange, lemon, grapefruit, clementine, tangerine)
X Banana – my Mom’s fav
X Date – my Mom’s fav
X Orange – Hubs’ fav
X Papaya – my Mom’s fav
X Prunes – my Mom’s fav
X Fruit dishes,jams, juices made with restricted ingredients
Meat, Poultry and Fish
All fresh meat and poultry. Must be bought and cooked fresh.
All fish (unless fresh caught)
Processed, cured or smoked meats
Plain eggs (ensure whites are fully cooked)
Raw egg whites (as in some eggnog, hollandaise sauce, milk shakes)
Fats and Oils
All vegetable oils and oils of allowed foods which contain no additives
Meat drippings and fat
Homemade salad dressings with allowed ingredients
All fats and oils with colours or preservatives
X Prepared gravy
X Commercial salad dressings
X Hydrolyzed lecithin
X Spices and Herbs
All fresh herbs and spices are OK
No dried herbs
X Curry powder
X Seasoning packets with restricted ingredients
X Foods labeled “with spices”
X Nuts and seeds
All nuts should be eliminated for the first two weeks on the diet. After this period, nuts aside from those listed opposite may be reintroduced individually to examine tolerance. Begin with macadamias and chestnuts.
All legumes should be eliminated for the first two weeks on the diet. After this period, legumes aside from those listed opposite may be reintroduced individually to examine tolerance. Even if tolerable, a maximum consumption of ½ cup legumes per day is recommended.
Breads and Cereals*
Total of ½ cup per day maximum of the following: Any plain, gluten-free breads, gluten-free oats, gluten-free pasta or other gluten-free grains with allowed ingredients only.
X Foods cooked in oils containing hydrolyzed lecithin, BHA or BHT Baking Mixes
X Dry dessert mixes
Milk and Dairy*
After two weeks on this diet, plain milk can be reintroduced if tolerable
All yogurt (unless specifically cultured with low histamine probiotics)
Recommended to only use when necessary and in minimal amounts:
X Maple Syrup
X Pure jams and jellies
Homemade desserts with allowed ingredients
Prepared dessert fillings
Spreads with restricted ingredients
All processed sugars
All artificial sweeteners
Apple cider vinegar
Gluten-free baking powder
X All chocolate, cocoa and carob
X All products made with artificial flavors or preservatives
Artificial colourings, especially tartazine (also found in medications and supplements)
Prepared relishes and olives
Miso Commercial ketchup
Canned foods and ready meals
Pickled and fermented foods
Yeast and yeast extracts
Benzoates (also found in cosmetics), sulphites, nitrites, glutamate, food dyes
Still and carbonated mineral water
Tea made with fresh sliced ginger and hot water only (helps degrade histamine)
Alcohol is recommended to be consumed in minimal amounts, if at all. However, when necessary, plain vodka, gin and white rum are the best choices on this diet.
Low histamine wine
X Soda and carbonated drinks
X All tea (including green, black and mate)
X All drinks with “flavor” or “spices” Beer, cider and wine (unless specified low histamine wine)
X All other alcoholic beverages
* Starred food categories are not essential in your diet and should be consumed in minimal amounts or avoided entirely to maximize health benefits and symptom relief during your diet.
The low histamine food chart here is meant to show you which foods are safe to consume and which are best to avoid when you want to reduce your symptoms quickly and effectively.