The Low Histamine diet helps reduce symptoms from conditions like Histamine Intolerance (HIT) and Mast Cell Activation Syndrome (MCAS).The diet is challenging to follow, as there are very few primary data sources available that accurately detail which ingredients are:
1.) High in histamine and other amines like tyramine
2.) Histamine liberators (ingredients that trigger release of the body's natural histamine)
3.) DAO blockers (ingredients that block DAO, the enzyme that breaks down histamine and other amines)
We've done our best to provide accurate information on the histamine content of sourdough; however, we suggest working with a dietitian to navigate the diet and understand your individual needs.
Keep in mind that multiple histamine food lists exist. Some of them are based on science, and some of them are based on patient experiences. Use these lists as a starting place for your own personalized list of food triggers. You know your body best!
Check the Fig app for the latest ingredient annotations. Other helpful resources include SIGHI and Histamine Intolerance Awareness UK.
Spot an error? Let us know at [email protected].
FAQs
Sourdough bread
Fermented grains, such as those used to make sourdough bread, are notably higher in histamine levels than other types of bread.
What breads are high in histamine? ›
Yeast is high in histamine, so your usual yeast-risen bread is high in histamine! Unleavened bread such as flat-bread, tortillas, or wraps are a good swap.
What are the worst foods for histamine intolerance? ›
What foods trigger histamine?
- Alcohol (wine, beer and champagne).
- Processed meat.
- Cheeses.
- Sauerkraut.
- Vegetables (tomatoes, eggplant and spinach).
- Tropical fruit (pineapple, bananas, papaya and citrus fruits).
- Fish (mackerel, tuna, sardines and herring) and shellfish.
- Strawberries.
Low Histamine Foods
- Fruit: blueberries, apricots, cranberries, apples, mango, peaches.
- Vegetables: Onion, sweet potatoes, asparagus, broccoli, squash, cucumbers, beets.
- Dairy: Butter, cream cheese, pasteurized milk. ...
- Meats: Freshly cooked meat and poultry. ...
- Grains: Potatoes, corn, rice, oats.
- Fats and Oils: animal fats.
It may also be better tolerated than regular bread if you have other digestive issues, like irritable bowel syndrome. However, sourdough bread is not gluten-free, so people with celiac disease or a gluten allergy should avoid sourdough bread (and other gluten-containing products).
How inflammatory is sourdough bread? ›
Refined grains, such as the grains found in white bread and white pasta, are known to increase inflammation across the whole body. Sourdough bread and rye bread are both good options for an anti-inflammatory diet. The best sourdough and rye bread varieties to reduce gut inflammation are those made from whole grains.
Do eggs cause high histamine? ›
Boiled, fried, or poached eggs aren't affected by cooking methods when it comes to histamine content. Eggs are low in histamines, this makes them ideal for the low-histamine diet. Chickpeas, peanuts, and lentils have been found to have low concentrations of histamines and may be safely consumed in a low-histamine diet.
Is coffee a high histamine food? ›
Coffee is actually high in histamine and can result in an allergic reaction but it is different to a typical allergy mechanism. With caffeine, the histamine contained in the coffee causes an inflammatory reaction that can be affect some people with caffeine and histamine intolerances.
Are baked potatoes high in histamine? ›
Potatoes do not have a high histamine content and do not increase the body's histamine burden. Therefore, most people with histamine intolerance can eat them safely. You can also eat potatoes with additional food sensitivities, such as gluten sensitivity.
Are bananas full of histamine? ›
High-histamine fruits
Some may contain histamine-like substances that can aggravate symptoms. Many health care professionals recommend limiting certain fruits and juices as part of a low-histamine diet. Consider avoiding: Banana.
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.
What neutralizes histamine? ›
But our journey doesn't end there because histamine then will move from your stomach into your small intestine where it comes into contact with an enzyme called the DAO or diamine oxidase. Now, DAO is our defense system within the intestine to neutralize histamine in our diet.
What clears histamine from the body? ›
Natural diamine oxidase in the body normally degrades histamine, but when there is not enough activity and degradation, histamine levels become unbalanced. The use of a diamine oxidase supplement is able to compensate for the reduction in DAO activity.
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.
Why is my body producing so much histamine? ›
Diet: Histamine-rich foods can cause DAO enzymes to function improperly. Some foods can block DAO enzymes or trigger histamine release. Bacterial overgrowth: When your body is unable to digest food properly, bacteria grow, causing you to produce too much histamine.
Is sourdough bread bad for allergies? ›
While sourdough bread is usually lower in gluten, it is not gluten-free. People with a gluten intolerance may find that sourdough is easier to digest, but people with celiac disease will likely still experience symptoms if they eat sourdough bread.
What foods contain antihistamines? ›
1. Vitamin C
- spinach.
- citrus fruits and juices.
- kiwifruit.
- strawberries.
- tomatoes and tomato juice.
Regular sourdough isn't safe for people with celiac disease or gluten intolerance. Wheat sourdough isn't gluten-free, but may contain less gluten than regular yeast bread.
Is sourdough good for immune system? ›
Sourdough directly improves our immune system
Secondly, the beneficial bacteria triggers cells in the gut lining to produce antimicrobial substances in the mucus layer of the intestine. This makes it hard for unhealthy pathogens to seep through the gut lining into your bloodstream.
