Foods to Avoid With Histamine Intolerance
There’s more to managing histamine intolerance than just avoiding foods high in histamine.
Photo by Brad Switzer on Unsplash
If you have a histamine intolerance, navigating the world of food can be tricky. Knowing which foods are low in histamine and which are high in histamine isn’t easy. There’s no line on the nutritional information telling you what it is and isn’t safe to eat. This article is going to address what foods you should avoid with histamine intolerance. If you have mast cell activation syndrome (MCAS), you may also find this useful because many people with MCAS have issues with histamine.
Before getting started though, I’m going to give you a quick run down on what histamine is, what factors can predispose you to become sensitive or intolerant to histamine and common symptoms associated with histamine intolerance.
What is Histamine?
Histamine is a naturally occurring biogenic amine that acts as a neurotransmitter in the brain and nervous system and as a mediator in the immune system. We need histamine for all sorts of processes in the body. Without it, we can’t function properly.
In the immune system, histamine is mainly found in mast cells and basophils. These are cells involved in allergic and inflammatory reactions. When you encounter allergens or pathogens, mast cells release histamines. This causes vasodilation (widening of the blood vessels) and also increases their permeability. These two responses allow immune cells and proteins to get into your body’s tissues to generate an inflammatory response.
This release of histamines in the immune system causes a range of symptoms including itching, swelling, hives, a runny nose, and redness.
Histamine also plays a role in gastric acid secretion in the gut. It stimulates special cells called parietal cells in the stomach lining to release gastric acid. This is essential for breaking down food and protecting against harmful microbes.
In the brain, histamine plays a role in regulating things like wakefulness, arousal, and appetite. It’s produced in the hypothalamus and is responsible for maintaining alertness during the day. As I’m sure you can imagine, if you have too much histamine, you’re likely to be hyper-aroused or on edge.
Histamine can also cause contraction of smooth muscles, such as those in the airways in the lungs (bronchioles). This is one of the reasons why allergies or asthma can make it make it more difficult to breathe - because histamine is at work on the bronchioles.
Predisposing Factors to Histamine Intolerance
There are several factors that can predispose a person to histamine intolerance. Genetics is first and foremost among them.
Some people have mutations in genes that produce a substance called diamine oxidase (DAO). This enzyme breaks down histamine in the gut. Specific mutations in the AOC1 gene have been shown to result in reduced DAO production, predisposing carriers of them to histamine intolerance.
Other genes involved in histamine intolerance are HNMT and MTHFR. Again, these genes produce enzymes involved in the metabolism and removal of histamine. Certain mutations exist that result in decreased enzyme production, and therefore impaired histamine breakdown. Mutations in genes involved in sulfation pathways are also linked to issues breaking down and removing histamine from the body.
Certain strains of gut bacteria can also produce excess histamine, leading to dysbiosis within the gut. In this instance, the person has what’s known as small intestinal bacterial overgrowth (SIBO), where problematic bacterial species are more dominant than they ought to be.
Increased gut permeability, known as leaky gut, can also lead to histamine and other molecules being released into the bloodstream. This then increases the concentration of histamine in the rest of the body, leading to a histamine response.
People with celiac disease or inflammatory bowel disease (IBS) can also have increased susceptibility to histamine intolerance. Their gut may produce less DAO, resulting in increased histamine levels.
And finally, being biologically female can increase risk of histamine intolerance. This is because an increase in oestrogen, especially during certain parts of the menstrual cycle, can lead to increased histamine release from mast cells. In addition, oestrogen inhibits DAO. Meanwhile, progesterone offers a protective effect against histamine, stabilising mast cells. This is why some women with histamine intolerance feel better during the luteal phase of their cycle.
Symptoms of Histamine Intolerance
Common symptoms of histamine intolerance include the following:
Abdominal pain
Bloating
Diarrhea
Constipation
Nausea
Belching
Vomiting
Postprandial fullness
Menstrual cramps
Itching skin
Eczema
Reddened skin
Swollen, reddened eye lids
Headache/maigraine
Dizziness
Hypotonia
Palpitations
Collapse
Rhinitis/nasal drip
Nose congestion
Sneezing
Asthma
Foods High in Histamine
The following is a list of foods high in histamine that you should avoid if you have histamine intolerance. You won’t necessarily need to avoid these foods forever, though. Once you have figured out the underlying cause of your histamine intolerance and begun to address it, it may be possible to reintroduce them slowly and carefully.
Fermented Foods
Sauerkraut
Kimchi
Miso
Tempeh
Soy sauce
Tamari
Kombucha
Kefir
Fermented vegetables
Aged and Cured Meats
Salami
Pepperoni
Ham
Prosciutto
Bacon
Sausages (e.g., chorizo)
Smoked or dried meats (beef jerky, bresaola)
Aged Cheeses
Parmesan
Gouda
Cheddar
Swiss
Brie
Camembert
Roquefort
Feta
Blue cheese
Alcoholic Beverages
Wine (especially red wine)
Champagne
Beer
Cider
Spirits aged in wooden barrels (whiskey, rum)
Vinegars
Red wine vinegar
Balsamic vinegar
Apple cider vinegar
Fish and Seafood
Canned fish (tuna, sardines, mackerel)
Anchovies
Smoked fish (salmon, herring)
Shellfish (shrimp, lobster, crab)
Pickled fish
Dried or salted fish (cod, stockfish)
Vegetables
Tomatoes
Eggplant
Red peppers/capsicum
Processed Foods
Ready meals
Processed meats
Pre-cooked meals and leftovers
Canned or jarred products (e.g., canned tomatoes, beans, and legumes)
Chocolate and Cocoa
Dark chocolate
Cocoa powder
Chocolate-based foods
Nuts
Walnuts
Cashews
Peanuts
Condiments
Mustard
Ketchup
Mayonnaise
Pickles
Relishes
Chutneys
Miscellaneous
Yeast (found in bread and bakery products)
Stock cubes and gravy
Bouillon
Histamine liberators
There’s one more class of foods that you need to know about if you have histamine intolerance. These are foods containing something known as salicytes. These are compounds that liberate histamine from mastic cells, causing symptoms of histamine intolerance. They may not cause as much of an adverse reaction as foods that contain high amounts of histamine but they can be equally damaging to your health if you don’t avoid them before you’s addressed underlying issues with your histamine intolerance.
Berries
Bananas
Pineapple
Kiwi
Papaya
Citrus fruits (oranges, lemons, limes)
Spinach
Avocados
Olives
Conclusion
Histamine intolerance can significantly impact daily life, leading to a spectrum of symptoms ranging from gastrointestinal discomfort to migraines. Various factors, including genetic predispositions and environmental interactions, contribute to this condition. Identifying foods that elevate histamine levels or trigger their release from mast cells is essential for managing intolerance effectively. However, achieving long-term relief involves a comprehensive understanding of the underlying factors contributing to histamine intolerance and implementing strategies to mitigate their effects.
If you’re experiencing symptoms of histamine intolerance, consider taking the next step toward relief by scheduling an appointment or getting genetic testing done. Together, we can develop a tailored approach to regain control over your health and well-being.