Histamine intolerance affects many people, often causing uncomfortable and unpredictable symptoms. While it’s not always easy to identify, following a low-histamine diet can provide significant relief for those who suffer from it. If you’re new to histamine intolerance, or even if you’ve been struggling with symptoms for a while, understanding what histamine is and how it affects your body is the first step to feeling better.
In this blog post, we’ll provide an overview of histamine intolerance, the foods to avoid, and tips for following a low-histamine diet to improve your health. For a comprehensive guide with more details, including a comprehensive food list, and tips to help you make lasting changes, check out the full guide available in our store!
What is Histamine?
Histamine is a biogenic amine involved in several physiological processes in the body, including immune responses, digestion, and regulation of the gut. Normally, histamine is broken down by an enzyme called diamine oxidase (DAO). However, for some individuals, the body produces too much histamine or lacks enough DAO to properly break it down. This leads to a buildup of histamine, causing a range of symptoms from hives and itching to digestive issues, headaches, and more.
For people with histamine intolerance, even consuming foods that are naturally high in histamine can exacerbate symptoms. Foods like aged cheeses, fermented products, and processed meats are common triggers. Additionally, some foods act as histamine liberators, meaning they don’t contain much histamine themselves but trigger the release of stored histamine in the body.
Symptoms of Histamine Intolerance
Symptoms of histamine intolerance can be confusing because they often mimic other conditions like allergies or food sensitivities. Common symptoms include:
- Itching or hives
- Sneezing or watery eyes
- Asthma
- Abdominal pain or bloating
- Headaches or migraines
- Digestive issues like diarrhea or constipation
- Tachycardia (increased heart rate)
- Low blood pressure
If you experience any of these symptoms after consuming certain foods or beverages, you might be dealing with histamine intolerance.
When Should You Try a Low-Histamine Diet?
A low-histamine diet is typically recommended after other causes of symptoms, such as food allergies, have been ruled out. It’s particularly helpful for individuals with DAO degradation disorders or mast cell activation disorders (MCAD), where the body’s ability to process histamine is impaired. The diet can help identify whether histamine intolerance is the underlying issue and reduce symptoms associated with it.
However, it’s important to note that histamine intolerance is highly individualized. The tolerance level to histamine varies from person to person, and what works for one individual may not work for another. Therefore, a trial-and-error approach may be necessary when following a low-histamine diet.
Foods to Avoid on a Low-Histamine Diet
Following a low-histamine diet involves eliminating foods and drinks that are either high in histamine or that trigger the release of histamine in the body. Here are some common foods that should be avoided:
High-Histamine Foods:
- Aged and fermented foods: Cheeses, yogurt, vinegar, soy sauce, and fermented meats like salami and pepperoni.
- Certain fruits and vegetables: Strawberries, tomatoes, spinach, and eggplant are examples of high-histamine vegetables.
- Processed meats and fish: Canned, smoked, or pickled fish (like tuna, mackerel, and sardines), as well as sausages, bacon, and cold cuts.
- Alcohol: Especially wine, beer, and champagne, which are known to be high in histamine.
Histamine Liberators:
Some foods don’t contain significant amounts of histamine but can trigger its release in the body. These include:
- Citrus fruits (lemons, oranges, etc.)
- Strawberries
- Chocolate
- Spicy foods (e.g., chili powder, cinnamon, cloves)
- Alcoholic beverages like wine and champagne
By eliminating or reducing these foods, individuals with histamine intolerance can help minimize their symptoms.
Foods to Enjoy on a Low-Histamine Diet
Not all foods need to be eliminated on a low-histamine diet. Fresh, minimally processed foods are generally better tolerated, as histamine builds up over time during aging, fermentation, and storage. Here are some foods that are usually safe to include:
- Fresh, unprocessed meats (chicken, beef, turkey, etc.)
- Non-citrus fruits such as apples, pears, and melons
- Fresh vegetables like zucchini, cucumbers, and carrots
- Rice, corn, and potatoes
- Dairy: Fresh milk, cream, and butter (but avoid aged cheeses like cheddar or feta)
It’s important to consume these foods fresh and ensure they’re properly stored and refrigerated to prevent histamine buildup.
Other Considerations When Following a Low-Histamine Diet
In addition to food, several lifestyle factors can influence histamine intolerance:
- Medications: Some medications, such as aspirin, NSAIDs, and certain antibiotics, can exacerbate histamine intolerance symptoms.
- Stress and hormones: Stress, menstrual cycles, and other hormonal changes can influence histamine levels in the body.
- Cooking methods: Cooking methods that preserve the freshness of food, such as steaming, can be beneficial, whereas methods like frying or grilling may contribute to histamine buildup.
By understanding these factors, individuals can better manage their histamine intolerance.
Trial and Error: Finding What Works for You
While the guidelines outlined above can help, histamine intolerance is a highly individualized condition. It’s essential to work with a healthcare provider to monitor your symptoms and adjust your diet accordingly. A food journal or symptom tracker can be helpful in identifying specific triggers and understanding how different foods affect your body.
For more in-depth guidance, including a master food list and tips for following a low-histamine lifestyle, be sure to check out the complete guide available in our store. This detailed resource is designed to provide all the information you need to start feeling better and regain control of your health.
Ready to Take Control of Your Histamine Intolerance?
If you’re struggling with histamine intolerance and need personalized guidance on how to manage your symptoms through diet, look no further. Our Complete Guide to Following a Low-Histamine Diet offers all the tools, tips, and resources you need to start your journey to better health today.
Be sure to check out some of our other content:
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Disclaimer
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.
