Is an anti - inflammatory diet always appropriate for lipoedema?

We’ve all heard about the anti - inflammatory diet within the lipoedema community. But what does that really mean, and is it recommended for everyone with lipoedema?

In this article, we’ll see that, although it’s generally recommended, this diet alone isn’t enough. Other factors must be taken into account, because not all so - called “healthy” foods are necessarily suitable for everyone - especially in cases of histamine intolerance. ♡

The Anti - Inflammatory Diet: What Is It?

The so - called anti - inflammatory diet is not a strict diet with complete food restrictions or a specific calorie count to follow. Rather, it is a way of choosing foods that help reduce inflammation.

And yes: in the case of lipoedema, patients live with chronic inflammation.

Lipoedema is characterized by inflammation that leads to tissue fibrosis, pain, and sometimes a sensation of numbness.

An anti - inflammatory diet is based on a few key principles:

• Refined sugar is a pro - inflammatory food; therefore, it’s advisable to limit it.
• Choose fatty fish, limit processed meats, and avoid excessive amounts of red meat.
• Prioritize vegetables, fruits, and legumes.

♡ However, the goal is not to completely eliminate certain foods. Rather, the goal is to prioritize, on a daily basis, those foods that do not fuel inflammation and help maintain the body’s balance.

What is histamine?

Histamine is a natural substance produced by our bodies. It plays a role in immunity, inflammation, allergies, digestion, and even wakefulness.

It is found in the skin, stomach, liver, and brain. It can also come from the foods we eat.

Some foods are high in histamine (such as aged cheeses, deli meats, smoked fish, tomatoes, spinach, and certain fruits). Other foods can release histamine during digestion.

Normally, the body easily eliminates this histamine. But when this system isn’t functioning as well, it can lead to histamine intolerance, with various symptoms.

What is the connection between histamine intolerance and lipoedema?

Some studies and clinical observations suggest a higher prevalence of mast cell activation syndrome (MCAS) in certain patients with lipoedema, but this link is still being investigated.

Here's what you need to know :

• Available data suggest that the adipose (fat) tissue affected by lipoedema contains a high concentration of mast cells, which release histamine and other inflammatory mediators.
• Elevated histamine levels can lead to allergy - like reactions, including hives, swelling, tissue hypersensitivity, and increased pain.
• Many women with lipoedema also suffer from mast cell activation syndrome (MCAS), which makes their bodies highly reactive to histamine.

♡ Lipoedema, Histamine and Insulin: Discover Mae's Story

How can you tell if you have a histamine intolerance?

Histamine intolerance can cause digestive symptoms (stomachaches, bloating, diarrhea, constipation, acid reflux, nausea, etc), as well as non - digestive symptoms such as migraines, palpitations, itching, hives, hot flashes, joint pain, fatigue, or a feeling of tightness in the throat or chest. Symptoms vary greatly from person to person.

Symptoms may appear immediately after consuming a trigger food, or 2 to 4 hours later, and sometimes vary with the seasons.

An allergy test cannot diagnose this intolerance, as it is not an immune reaction. However, it is important to consult an allergist to rule out a true allergy.

Histamine intolerance is difficult to diagnose because there is no single validated test. The diagnosis is based primarily on symptoms, the exclusion of other causes (particularly a food allergy), and, when indicated, a low - histamine diet trial supervised by a healthcare professional.

In some cases, a DAO test may be recommended, but it alone cannot confirm or rule out the diagnosis.

Feel free to keep a record of the foods you eat, as well as your symptoms. You can then review this information with your doctor, who may also refer you to a specialist such as an allergist or a gastroenterologist.

What foods should you prioritize if you have a histamine intolerance?

In cases of histamine intolerance, fresh, unfermented, and minimally processed foods are generally preferred, as they naturally contain very little histamine. Among the options that are often better tolerated are:

• Fresh meat and fish (never smoked, marinated, or canned)
• Fresh vegetables such as zucchini, carrots, broccoli, green beans, and lettuce
• Fresh fruits such as apples, pears, blueberries, and watermelon
• Rice, quinoa, and gluten - free pasta
• Vegetable oils (olive, canola)
• Fresh herbs (parsley, basil)

♡ Since reactions can vary from person to person, it is important to pay close attention to your own symptoms and consult your primary care physician, an allergist, a gastroenterologist, or a specialized dietitian.

What foods should you avoid if you have a histamine intolerance?

If you have histamine intolerance, you should especially avoid foods that are high in histamine, as well as fermented, aged, or processed foods, since they can trigger reactions.

The main foods to limit or avoid:

• Aged cheeses
• Cured meats, smoked or marinated meats
• Smoked fish, canned fish, or fish that isn’t ultra - fresh
• Fermented foods (sauerkraut, kefir, kombucha, fermented soybeans, etc.)
• Tomatoes, spinach, eggplant
• Certain fruits, such as bananas, raspberries, strawberries, pineapple, kiwi, or citrus fruits, may be poorly tolerated by some people.
• Alcohol, especially wine and beer
• Vinegar, fermented sauces (soy sauce, tamari)
• Chocolate, cocoa
• Dried fruits
• Cashews, nuts (depending on tolerance)

Some foods do not contain much histamine but promote its release (such as citrus fruits or egg whites), which can also trigger symptoms in some people.

A low - histamine diet should not be followed long - term without professional guidance, as it can become unnecessarily restrictive and lead to nutritional deficiencies. The goal is to identify the foods that are actually causing symptoms and then gradually reintroduce those that are well tolerated.

♡ Also worth noting:

A hormonal imbalance - common among women with lipoedema and women in general, particularly in cases of severe PMS, irregular cycles, heavy periods, acne, or endometriosis - can increase sensitivity to histamine.

In such cases, it is important to consult a gynecologist to adjust birth control if necessary, and a specialist in micronutrition or herbal medicine can help regulate hormones.

Chronic stress also plays a major role: it disrupts the gut microbiota, increases intestinal permeability, and stimulates mast cells, which leads to increased histamine release. To manage it, two approaches are helpful:

• Relieve everyday stress (gentle exercise, yoga, meditation, breathing exercises, etc.).
• Address underlying issues through sophrology, personal development, or brief therapies such as EFT, hypnosis, or the TIPI method.

Conclusion

An anti - inflammatory diet is a good starting point for many women with lipoedema, but it is only one piece of the puzzle.

Identifying potential food intolerances, assessing insulin resistance, and taking hormonal factors and stress into account often makes it possible to develop a nutritional strategy that is truly tailored to each individual’s situation.

Lipoedema, Histamine and Insulin: Discover Mae's Story

Q&A

♡ Is an anti - inflammatory diet enough for lipoedema?

It helps, but it’s not suitable for everyone: some women also have histamine intolerance, insulin resistance, or hormonal imbalances.

♡ What is the connection to histamine?

Lipoedema tissue contains many mast cells, which release histamine and contribute to inflammation, pain, and fluid retention.

♡ How can you tell if you’re histamine intolerant?

Symptoms can be digestive or non - digestive and vary from person to person. There is no single test: diagnosis relies on DAO levels, certain tests, and, most importantly, an elimination diet.

♡ Do other factors play a role?

Yes: hormones and stress can increase sensitivity to histamine and worsen symptoms.

Sources:

• Cleveland Clinic. Histamine Intolerance: Symptoms, Causes and Treatment. https://my.clevelandclinic.org/
• Haute Autorité de Santé (HAS). Mesure de l’insulinorésistance et de l’insulinosécrétion. Disponible sur : https://www.has - sante.fr/jcms/r_1498730
• Kruppa P, Georgiou I, Biermann N, Prantl L, Klein - Weigel P, Ghods M. Lipoedema - Pathogenesis, Diagnosis, and Treatment Options. Dtsch Arztebl Int. 2020 Jun 1;117(22 - 23):396 - 403. doi: 10.3238/arztebl.2020.0396. PMID: 32762835; PMCID: PMC7465366.
• Maintz L, Novak N. Histamine and Histamine Intolerance. American Journal of Clinical Nutrition. 2007;85(5):1185 - 1196.
• Valent P, Akin C, et al. Definitions, Criteria and Global Classification of Mast Cell Disorders. International Archives of Allergy and Immunology.