What is histamine intolerance?
For people with histamine intolerance, histamine builds up in the body and is not broken down correctly. (2)
What does histamine intolerance do?
This can trigger an immune system response resulting in symptoms such as diarrhea, shortness of breath, headaches, or skin irritation. (2)
If a person has histamine intolerance, they may handle modest quantities of some dairy foods. (1)
Most people can tolerate foods high in histamines, but approximately 1% of the population has a histamine intolerance. (2)
What foods contain histamine?
A good rule of thumb is that foods that are fermented, aged, or overly processed likely contain more histamine than fresh foods. (2)
fermented foods – sauerkraut (2)
alcohol – (2)
Migraines are one of the main symptoms associated with a reaction to alcohol due to histamine. (2)
packaged meat – Opt for fresh meat over packaged, smoked, or otherwise preserved products. One study found that the histamine level in meat can change based on the cooking method. For most meat, boiling decreases the level of histamine, and grilling increases it. (2)
aged cheese – One study found that the age of cheese and the temperature at which cheese is stored can affect histamine levels. The histamine content found in cheeses stored at 22 degrees Celsius was higher than the histamine content found in cheese stored at 4 degrees Celsius. (2)
legumes – Legumes like kidney beans, chickpeas, and peanuts were found to be major allergic triggers among asthma patients and those with swelling of the mucous membranes that line the inside of the nose. (2)
citrus fruits – such as lemons, limes, and oranges are not actually high in histamine, they can trigger the release of histamine in your body. Many health care professionals recommend limiting citrus fruits and juices as part of a low-histamine diet.(2)
What foods are LOW in histamines?
fresh meat (2)
fresh fruit, but with limited citrus and plantains, which are similar to bananas (2)
fresh vegetables, but with limited tomato, eggplant, and spinach (2)
Rice milk and coconut milk (2)
Herbal tea, but avoid black tea and green tea (2)
Whole-grain products including pasta and bread (2)
Elimination Diet (2)
Resources
1. https://www.histaminedoctor.com/low-histamine-dairy/
2. https://www.webmd.com/diet/foods-high-in-histamine
