Histamine is a biochemical that sends red flag messages to your immune system, notifying your white blood cells to rally up against potential attackers that may be infecting your tissues. Many common, tasty, nutritious foods contain histamine. And there are just as many foods that trigger the release of histamine and allergic reaction in your body.
Histamine activates the immune system in the presence of illness or infection and causes blood vessels to dilate so that immune cells can quickly reach the site of concern. When this compound is not broken down properly by the body, it can cause symptoms such as headaches, dizziness, anxiety and congestion — a condition known as histamine intolerance. People who experience symptoms of this intolerance are best treated by way of dietary modifications that help to eliminate outside sources of histamine.
What are the functions of histamine?
Histamine is an organic nitrogenous compound involved in local immune responses, as well as regulating physiological function in the gut and acting as a neurotransmitter for the brain, spinal cord, and uterus. Histamine is involved in the inflammatory response and has a central role as a mediator of itching.
Managing Histamine Intolerance
People with histamine intolerance have low levels of an enzyme called diamine oxidase, which acts to break down the histamine naturally found in foods. Because histamine is building up in their bodies, they experience symptoms such as rashes, anxiety, sleep problems and congestion. Histamine is present in many foods, but especially aged foods and beverages such as red wine, cheddar cheese and vinegar.
• Alcohol, primarily wine, champagne and beer
• Pickled or canned foods – sauerkraut. pickles, mayonnaise, olives
• Matured cheeses, including goat cheese
• Cured/Smoked meat products – salami, ham, sausages, bacon, salami, pepperoni, lunch meats and hot dogs
• Shellfish
• Various species of fish: mackerel, mahi-mahi, tuna, anchovies, sardines
• Beans and pulses – chickpeas, soy beans, peanuts
• Nuts – walnuts, cashew nuts, cashews, and peanuts
• Chocolates and other cocoa based products
• Avocados, eggplant, spinach, and tomatoes
• Most citric fruits, apricots, prunes, dates, figs, raisins
• Wheat based products
• Vinegar
• Processed and Ready-made meals
• Salty snacks, sweets with preservatives and artificial colorings
• Soured foods: sour cream, sour milk, buttermilk, sour dough bread
Foods that are Histamine Liberators (they can trigger the release of histamines from specific white blood cells)
• Most citric fruits – kiwi, lemon, lime, pineapple, plums…
• Cocoa and chocolate
• Nuts
• Papaya
• Beans and pulses
• Tomatoes
• Wheat germ
• Additives – benzoate, sulphites, nitrites, glutamate, food dyes
Fruits and Vegetables
Fruits and vegetables are very important in a histamine-reducing diet, but some contain more histamine than others. Fruits such as apples, bananas, melons, figs, grapefruit, grapes, kiwi, mango and pears contain low levels of histamine and will not contribute to symptoms. But fruits such as apricots, cherries, cranberries, peaches, berries, nectarines and oranges contain high levels of histamine and should be avoided. With the exception of eggplant, pumpkin, sauerkraut, spinach and tomato, fresh vegetables will not exacerbate the symptoms of someone who is histamine-intolerant.
Protein Issues
Organic, fresh meats and poultry are typically safe for someone with histamine intolerance to consume. If the meat is processed or left over from a previous meal, however, the histamine content of the meat increases. Fish and shellfish are also high in histamine and may cause symptoms. Plain, cooked eggs are low in histamine, but foods and beverages such as eggnog or milkshakes may be problematic because other ingredients contain high amounts of histamine. Nuts and seeds are safe to consume, but red beans and soy may lead to a flare-up of symptoms.
Drinks and Smoothies
Regular milk does not contain large amounts of histamine, but avoid strawberry- and chocolate-flavored milks because the additives may exacerbate symptoms. Fresh fruit juices, smoothies made with fresh fruits and commercial organic fruit juices are safe to consume, but avoid fruit juice cocktails and highly processed juices. Carbonated mineral water will not cause symptoms, but stay away from sodas and other carbonated beverages. Similarly, coffee is safe to drink, but tea and beverages with flavoring and spices will likely cause a worsening of symptoms. Finally, plain vodka, gin and white rum are all low in histamine, but avoid other alcoholic drinks such as beer, wine and cider.