Nutrition: Kitchen free of lactose, fructose, histamine – Calw

In her new book, Daniela Oltersdorf shares her tips for a compatible family kitchen. Because not everything that looks like healthy food is tolerable for everyone. Photo: © Daniel Vincek – stock.adobe.com


Daniela Oltersdorf from Calw is a true powerful woman: gynaecologist, mother and author. After writing about her experiences with her three premature babies in her first book, she now dedicates her new book to an entirely different topic: relaxed family meals despite intolerances.

Calw – Many people equate food intolerance with giving up and a less varied diet. With a lactose intolerance, it is still relatively easy to switch to lactose-free products, but with a fructose and histamine intolerance, everything becomes more complicated.



Fructose is a so-called simple sugar. It is found in many foods and is also a component of common household sugar. Histamine is mainly found in easily perishable foods of animal origin, such as fish, which are contaminated with the corresponding microorganisms. But foods made by fermentation, such as cheese, sausage, sauerkraut, yeast extract, wine, and beer, also contain histamine. If several intolerances come together, you can feel overwhelmed when it comes to meal planning. Especially in the stressful day-to-day family life with children, who often make faces when something arrives at the table that they do not know. “With children, you don’t get very far with healthy recipes for goji berries or similar”, smiles Daniela Oltersdorf, author of the cookbook and guide “Family cooking free of lactose, fructose, histamine – 120 simple recipes that everyone likes”.

Calw’s gynecologist has just published her second book. In her first book “Drei Frühchen Buch”, which was published in 2019, the mother of three premature babies recounts her experiences at the birth of her child, about the hospital stay, breastfeeding and the first year at home. But she also deals with medical topics, for example, she explains individual terms in the back of the book and gives advice.

Not just classic recipes.

His second book now deals with the subject of food intolerance and allergies. “It’s a recipe book with a guide function,” says Oltersdorf. The book contains 120 recipes the whole family should get: takeouts, breakfasts, main dishes, and classic recipes. In addition, in the last work of the author you can find exchange lists of incompatible ingredients and the most important profiles on the different intolerances. Oltersdorf has also proposed something else: “There are so-called add-ons that can be found at the end of each recipe. These are ingredients that ensure that recipes taste more original for family members who are not affected by intolerance.” . says Insight in his latest book. “So you’re almost done cooking and then you can add an ingredient or two for the rest of the family to tweak and spice up.”

Quick and easy

How did Oltersdorf actually come up with the topic of food intolerance? “I myself have been affected by histamine, fructose and lactose intolerances for several years,” says the author in an interview with our editors. As a working mother of three children, the kitchen theme had to be able to be integrated quickly and easily into the turbulent everyday life; this is how her family recipes came about.




What does histamine do in the body

“It takes an average of eight years to detect a histamine intolerance,” says the Calw gynecologist. She herself, as a doctor, was able to find her intolerance more quickly. She has slowly given up various foods and has noticed that some of her symptoms have disappeared as a result. The hard part: “There is no classic test to clearly determine histamine intolerance.” She recommends the same path she has taken: first, skip certain foods, then slowly reintroduce them while observing the body.

The danger of histamine can lurk almost anywhere. Because almost all foods contain histamine in lower or higher concentration.

But that’s not all: putting something in the microwave and heating it up is also very difficult for people with histamine intolerance. Because: If food is not heated completely, pathogenic germs are not killed and critical amounts of histamine can quickly develop.

Oltersdorf has a tip if things need to be done quickly: “I have many quick recipes in my book that can be prepared in a few minutes. Or they can simply be eaten cold.” Tomatoes, tomato puree, tomato sauce, and tomato juice should also be avoided if you have a histamine intolerance. Fortunately, there are plenty of substitute products, according to the author. For example, the brand of rosehip is a healthy alternative to classic ketchup, as written in the author’s book replacement list. Many other substitute products are listed there.


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