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Amines in food

What are they?

Amines are created as proteins break down, they are present in larger amounts in foods as it ages, becomes riper or ferments. Age, temperature, fermentation and PH level affect the amount of amines in each individual food.

Freshness of food is important: as food ages the amount of amines in the food increases. With this in mind; frozen, canned and processed foods will all be higher in amines than freshly made food.

For fresh fruit and vegetables the best options are:  grow your own; buy from a local market; buy in smaller amounts, more often and to eat what is in season (to avoid cool store). If you need a quick meal it would be better to freeze something homemade than to buy a ready-made meal.

The best way to ensure fresh meat/poultry is to find a local butcher who can supply you with meat that has been processed within 2 weeks of being on the farm. Chicken should always be skinless, as the amine concentrations are highest within the skin.

Fermented foods should be avoided.

PH Levels

Vegetables should make up half of your diet as vegetables are alkaline and will keep the bodies PH low; thereby reducing amine levels.

To begin your low amine diet, focus on using ingredients in the low amine category only. Over time you may be able to introduce other foods, so don’t panic if some of your favourite foods are in the high amine group.

Below is a weekly meal plan and recipes to try.


Monday: Greek sweet potato breakfast hash (GF, SF, DF, NF, Paleo)

Tuesday: Poached eggs over sautéed veggies (GF, SF, Low Carb, Vegetarian)

Wednesday: Quinoa porridge (DF, GF)

Thursday: Gluten free toast with low amine pesto/hummus (GF, Vegetarian)

Friday: Peach and  Pear Filo pockets (DF)

Saturday: Layered Frittata  (DF, DF, NF, LC, Paleo, Tomato Free)

Sunday: Baked apple (GF, NF, DF)

Core apple, leaving the bottom to create a “cup.” Fill with a bit of cinnamon and 1 tsp honey. Bake at 190C for 30 minutes.


Monday: Fennel Leak soup  (GF, SF, DF, NF, Low Fat , Low Carb, Paleo, Vegan)

Tuesday: Simple quinoa Salad (GF, SF, vegan)

Wednesday: Larb Gai/Thai Chicken Salad (GF, SF, DF, NF, Fish free, Low Fat, Paleo)

Thursday: Warm brown Rice Salad (GF, SF, DF, NF, Egg Free, Fish free, Tomato Free, Low Fat, Vegan)

Friday: Quick Get-Well Soup (GF, SF, DF, NF, nightshade free)

Saturday: Chinese Scallion Pancakes with dipping sauce (GF, SF, DF, NF, tomato free , Vegan)

Sunday: Perfect Waffles (GF, DF)


Monday: Dill Beef Stuffed Cabbage (GF, SF, DF, NF, tomato free , Nightshade free)

Tuesday: Blackened Cod (GF, SF, DF, NF, Paleo) and Greek Lemon Potatoes (GF, SF, DF, NF, EF, Tomato free, Fish free, Low fat, Vegan)

Wednesday: Tamarind Apricot Chicken (GF, SF, DF, tomato free, Paleo, Low fat, Low carb)

Thursday: Fried Rice (GF, SF, Vegetarian, Low fat, Low carb)

Friday: Fish Patties (GF, SF, DF, Paleo, Low fat, Low carb)

Saturday: Cajun Burgers With Caramelised onion (GF, SF, DF, NF, tomato free)

Sunday: Chicken drumsticks with Pear marinade (GF, SF)

Snack Ideas

Vegetable sticks or Pea Chips (available from Total Health) with the following dips.

Black Bean Dip (GF, SF, DF, NF, Low Fat, Low Carb, Vegan)

Tzatziki: (GF, SF, DF, NF, Low Fat, Low Carb, Paleo, Vegan)


Low Amine Guide Wellington and Miramar| Total Health Chiropractic