What is histamine?
Histamine is a substance that plays an important role in many processes in our body. Like in our sleep-wake rhythm and in the functioning of our immune system and nervous system. Our body makes histamine itself and largely stores it in so-called mast cells. These specialised cells are located in tissues that are in contact with the outside world, such as the skin, lungs and gastrointestinal tract.
Histamine can be released from the mast cells during an allergic reaction and it enters the blood. Medications, such as certain painkillers (ibuprofen and morphine, among others), antibiotics and drugs for high blood pressure, can also release histamine. And vitamin B12 injection also releases (a lot of) histamine from mast cells. A lot of free histamine in our body means increased histamine levels.
Histamine occurs naturally in many plant and animal products. So in addition to the body’s own histamine, we also get it through our food. Fermented and ripened foods in particular contain a lot of histamine. Histamine from our food normally does not enter our blood because an enzyme in our intestines breaks down histamine. When this enzyme is not present or is present to a lesser extent, histamine cannot be broken down and ends up in your blood. In these people, histamine can be a risk factor for high histamine levels.
Which foods contain histamine?
Histamine occurs naturally in many plant and animal products. Fermented and ripened foods in particular contain a lot of histamine. Examples of histamine-rich foods include:
- Tomato
- Spinach
- Sauerkraut
- Eggplant
- Mushrooms
- Dried fruit
- Yoghurt
- Pork meat
- Aged meats, such as salami
- Dry sausage
- Fish (except fish from the freezer)
- Aged cheese
- Broth
- Alcohol, especially red wine
- Canned foods
- Spices, such as cinnamon, nutmeg, vanilla
Histamine-releasing agents
Some foods, although low in histamine themselves, can release extra histamine in the body. Foods rich in these so-called histamine-releasing agents include:
- Citrus fruit
- Strawberries
- Bananas
- Pineapples
- Tomatoes
- Spinach
- Egg
- Crustaceans and shellfish
- Pork
- Peanuts
- Nuts
- Chocolate
- Alcohol
DAO-blockers
Some foods can interfere with the function of the DAO enzyme or even block it altogether. These include drinks rich in caffeine and theine, such as coffee, tea and energy drinks. Alcohol can also hinder or block the action of the DAO enzyme.
Foods with little histamine
Fortunately, there are many foods that contain no histamine or only a very small amount of histamine. The rule is that the longer you leave a product, the more histamine is produced. So fresh food contains less histamine than food that has been lying around for a while, such as leftovers. If you want to keep food longer, freeze it to prevent further histamine production. Examples of low-histamine foods are:
- Fresh meat, preferably white meat
- Fresh fish or fish from the freezer
- Fresh vegetables such as broccoli, cauliflower, carrots and kale
- Fresh fruit such as apple
- Beans and other legumes
- Soft cheese
- Peanut butter
- Vegetable milk
- Fresh herbs
How do you deal with histamine?
Fortunately, if histamine is a risk factor for high histamine levels, there are a number of things you can do about it. One of the things you can do is adjust your diet.
Dietary adjustments
By limiting the consumption of histamine-rich foods as much as possible, you can reduce the risk of high histamine levels. Beware of foods that release extra histamine in the body.
If you find this difficult, a dietitian can help you with this. A dietitian can also help you establish a complete diet when limiting histamine-rich foods.
Digestive enzymes
Legislation regarding health claims on dietary supplements, cosmetic products and medical devices unfortunately prevents us from providing information on the use of supplements (containing digestive enzymes).
FAQs
Yes, it is possible to receive long term disability benefits for Mast Cell Activation Syndrome (“MCAS”). The physical symptoms (hives, low/high blood pressure, abdominal pain, fatigue, etc.) and cognitive symptoms (brain fog, anxiety, etc.) of MCAS can prevent some sufferers from working.
Do doctors recognize histamine intolerance? ›
Medical professionals often diagnose histamine intolerance after excluding conditions that cause similar symptoms. They may begin by testing for food allergies and intolerances. For people with chronic intestinal symptoms, a specialist called a gastroenterologist may also test for: celiac disease.
How do you heal your gut if you have histamine intolerance? ›
Effectively healing a leaky gut to improve histamine intolerance often requires removing food sensitivities, following a wholesome diet, reducing stress, and supplementing when necessary. Part of the gut health regimen for this condition may include probiotics for histamine intolerance.
How did I cured my histamine intolerance? ›
DAO supplements help your body break down histamine. Mast cell stabilizers. Medications like cromolyn sodium prevent mast cells from releasing histamine. Some food components called flavonoids, like luteolin and quercetin, have a similar effect.
What autoimmune disease causes histamine intolerance? ›
Mast cell activation syndrome (MCAS) develops when mast cells become overactive and release their contents, which include histamine and other substances that cause inflammation and allergy symptoms.
What vitamin deficiency causes histamine intolerance? ›
Other elements that have been found to factor into the equation of histamine intolerance by decreasing DAO activity include mineral and vitamin deficiencies, such as vitamin C and copper. Moreover, the menstrual cycle has also been found to contribute to this phenomenon [4].
What is the root cause of histamine intolerance? ›
Histamine intolerance (HIT) is assumed to be due to a deficiency of the gastrointestinal (GI) enzyme diamine oxidase (DAO) and, therefore, the food component histamine not being degraded and/or absorbed properly within the GI tract.
How rare is histamine intolerance? ›
Most people can tolerate foods high in histamines, but approximately 1% of the population has a histamine intolerance. It tends to be more common in middle age. When you have this condition, you can't break down histamine correctly, causing it to build up in your body.
How to flush out histamine? ›
Stay hydrated: Drinking enough water can help flush out histamine and other toxins from the body. Aim for at least 8 cups of water a day. Avoid triggers: Certain triggers, such as tobacco smoke and certain medications, can increase histamine levels. Avoiding these triggers can help reduce histamine levels in your body.
Does drinking lots of water help histamine intolerance? ›
When the body is hydrated, it can better manage histamine production, which is linked to allergic reactions. However, water is not a cure-all and should be combined with other allergy management strategies.
A histamine dump happens when your body produces too much histamine that builds up in the brain. Histamine dumps often happen late at night or early in the morning. You might suddenly feel changes in body temperature, itchiness, or blood pressure changes as your histamine levels rise.
How serious is histamine intolerance? ›
Histamine intolerance is a rather misleading name, as it refers to an excess of histamine in the body rather than a sensitivity to it. Maintaining the correct amount of histamine in the body is very important; a deficit of histamine can be deadly, while an excess causes symptoms harmful to the patient.
What deficiency causes histamine intolerance? ›
What causes histamine intolerance? You naturally produce histamine along with the enzyme diamine oxidase (DAO). DAO is responsible for breaking down histamine that you take in from foods. If you develop a DAO deficiency and cannot break down histamine, you could develop histamine intolerance.
Is food intolerance considered a disability? ›
In 2008, ADA was amended to include conditions such as food allergies or food intolerances. This legal definition of a food-related disability, for lack of a better term, has significant implications.
What happens if you ignore histamine intolerance? ›
Direct: migraines, migraines, abdominal bloating after eating, diarrhoea, muscle cramps, deregulation of secretions (saliva, tears, vagin*l discharge), abortions and infertility, among others. Indirect: intervertebral dehydration, pressure pain, dry skin, constipation, among others.
