Histamine is a chemical, which is known as a biogenic amine, which plays a key role in several important bodily processes including the immune system, digestive health and neurological systems. The human body obtains all the histamine it requires for proper functioning from its cells; however, histamine is also present in certain foods.

Some people may experience an allergy-like reaction to histamine-rich foods and may have a condition known as histamine intolerance. Also, some people with genetic traits that increase their sensitivity to histamine.

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Certain health conditions may increase the risk of histamine intolerance, these include:

Certain prescription or over-the-counter drugs may interfere with the enzyme that breaks down histamine, such as:

  • Theophylline
  • Heart medications
  • Antibiotics
  • Antidepressants
  • Antipsychotics
  • Diuretics
  • Muscle relaxers
  • Pain medications (Aspirin, Naproxen, Indomethacin, Diclofenac)
  • Gastrointestinal medications
  • Alcohol
  • Malaria and TB drugs

A low histamine diet is often recommended for individuals who suffer from histamine intolerance. In this condition, the body struggles to break down histamine, leading to symptoms such as headaches, skin rashes, digestive issues, and respiratory problems. Histamine is a natural chemical found in certain foods and produced by the body, playing a vital role in immune responses, digestion, and communication between the brain and the body.

Take this two-minute read to learn about a low histamine diet, its health benefits, the types of foods to include and avoid, and the potential side effects of the diet.

Also Read: 5 Best Natural Antihistamines For Effective Relief From Allergic Rhinitis

What Is a Low Histamine Diet?

A low histamine diet involves avoiding foods that are high in histamine or that trigger the release of histamine in the body. The primary goal of this diet is to reduce histamine intake to manage or prevent symptoms of histamine intolerance. People with histamine intolerance lack enough of an enzyme called diamine oxidase (DAO), which is responsible for breaking down histamine in the digestive system.

By following a low histamine diet, individuals can alleviate symptoms such as headaches, hives, nasal congestion, fatigue, and digestive discomfort. However, the degree of tolerance to histamine can vary from person to person, so it’s important to monitor your body’s response to different foods.

Health Benefits Of A Low Histamine Diet

Relief Symptoms:

For individuals with histamine intolerance, the most immediate benefit is the reduction or elimination of uncomfortable symptoms, including migraines, skin rashes, and gastrointestinal issues like bloating and diarrhea.

Digestive Health:

By avoiding high histamine foods, many people experience less bloating, gas, and indigestion, promoting better gut health overall.

Reduces Inflammation:

Since histamine can trigger inflammatory responses, a low histamine diet may help reduce inflammation in the body, potentially benefiting conditions such as irritable bowel syndrome (IBS) or inflammatory skin conditions.

Remedies Allergies:

Histamine plays a key role in allergic reactions, so people who suffer from seasonal allergies or food sensitivities might experience fewer or milder reactions on this diet.

Supports Chronic Conditions:

Individuals with chronic conditions like mast cell activation syndrome (MCAS), chronic urticaria (hives), or interstitial cystitis may find symptom relief through a low histamine diet.

Foods to Add

While some foods are naturally low in histamine, it’s important to focus on fresh, unprocessed options to minimize the risk of histamine build-up. Here are some foods generally considered safe on a low-histamine diet:

Consume fresh (not aged or processed) meats like chicken, turkey, and beef. Refrain from having processed meat products like bacon, ham, and sausages.

Fresh fish that is quickly frozen after being caught is often lower in histamine compared to aged or canned fish.

Safe fruit options include apples, pears, watermelon, blueberries, and strawberries. Avoid high-histamine fruits like bananas, avocados, and tomatoes.

 Leafy greens like spinach, lettuce, kale, carrots, cucumbers, and zucchini are good choices. Steer clear of high-histamine vegetables like tomatoes, and eggplant

Rice, quinoa, oats, and millet are generally low in histamine and safe to include.

Herbal teas like chamomile or peppermint are typically low in histamine, and fresh herbs like basil and parsley can add flavour to meals without increasing histamine levels.

If you’re avoiding dairy, use milk substitutes such as rice milk, almond milk, or coconut milk that are low in histamine.

Also Read: Food Intolerance: Causes, Symptoms And Prevention

Foods To Avoid

Some foods contain high levels of histamine or can stimulate the body to release more histamine, so it’s best to limit or avoid them. These include:

Foods like aged cheeses, sauerkraut, kimchi, soy sauce, and fermented dairy products such as yogurt or kefir are high in histamine.

Wine, beer, and certain alcoholic beverages are known to increase histamine levels, especially fermented drinks like wine and beer.

Bacon, ham, sausages, and salami are high in histamine due to their preservation processes.

Avoid tuna, sardines, anchovies, and other canned or smoked fish, which are high in histamine.

Tomatoes, avocados, eggplant, and bananas are naturally abundant in histamine.

Pickles, mayonnaise, ketchup, and mustard contain vinegar, which can increase histamine levels.

These are high in histamine and should be avoided, even though they may be hard to give up!

What Are the Pros And Cons Of A Low-Histamine Diet?

Low-histamine diets are highly restricted and can lead to nutritional deficiency. Moreover, histamine intolerance is not properly understood and may be hard to diagnose. There are no studies to claim a low-histamine diet may better quality of life in the long run.

The key benefit of a low-histamine diet is that it can serve as a screening tool for diagnosis.

By restricting histamine-rich foods from your meal plan for several weeks (under proper guidance of a doctor) and then slowly introducing them back in, you can understand more about your tolerance levels to different foods containing histamine.

Generally, histamine tolerance differs from person to person. When you slowly add histamine back into your diet, you can effectively evaluate which foods trigger symptoms, if any.

Conclusion

A low histamine diet can provide significant relief for individuals who suffer from histamine intolerance, helping to alleviate symptoms such as headaches, digestive problems, and allergic reactions. By focusing on fresh, minimally processed foods and avoiding high-histamine triggers, people can manage their symptoms and improve their quality of life. However, this diet can be restrictive and may require careful planning to avoid nutritional deficiencies. It’s important to consult with a healthcare provider or dietitian before making major dietary changes, especially if you suspect you have histamine intolerance.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.

 

References:

Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content?

Sònia Sánchez-Pérez,1,2,3 Oriol Comas-Basté,1,2,3 M. Teresa Veciana-Nogués,1,2,3 M. Luz Latorre-Moratalla,1,2,3 and M. Carmen Vidal-Carou1,2,3,*Bahram H. Arjmandi, Academic Editor

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8143338/

Histamine Intolerance—The More We Know the Less We Know. A Review

Martin Hrubisko,1,2,† Radoslav Danis,3,*† Martin Huorka,4 and Martin Wawruch3

Mariluz Latorre-Moratalla, Academic Editor, Oriol Comas-Basté, Academic Editor, and M. Carmen Vidal-Carou, Academic Editor

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8308327/