Getting Started With A Low Histamine Diet
This article includes information about getting started on a low histamine diet to help manage troublesome symptoms. Learn which foods are high in histamine and which foods can be enjoyed on a low histamine diet plan.
Histamine is a neurotransmitter involved in several of your body’s processes including your immune system and nervous system. As part of the immune system, histamine triggers your body’s inflammatory response when it sense irritants like pollen or dander. Histamine dilates your blood vessels and sends white blood cells to the site of inflammation.
Histamine is broken down by the N-methyltransferase enzyme in the central nervous system and by the diamine oxidase (DAO) enzyme in the digestive tract. Since DAO is responsible for metabolizing the majority of ingested histamines, a deficiency can contribute to symptoms of histamine intolerance.
Histamine intolerance occurs when you have a buildup or overproduction of histamine and are unable to fully break it down. If histamine builds up in the body, then troublesome symptoms can occur.
Symptoms of Intolerance
Issues with histamine sensitivity and histamine intolerance can have a wide range of symptoms. The majority of people with histamine issues experience symptoms such as:
- Itching or hives
- Accelerated heart rate
- Nasal congestion
- Irregular menstrual cycles
- Difficulty falling asleep or staying asleep
- Abdominal cramps
- Dizziness
- Anxiety
- Headaches and migraines
Low Histamine Diet
A buildup of histamine can happen due to an excess of your body’s natural production of histamine (produced by a species of bacteria found in our guts) and from overconsumption of histamine-releasing foods.
A low histamine diet will not completely solve a sensitivity or intolerance to histamine or address the root cause, but it can help reduce histamine in the body and possibly provide symptom relief. A combination of healing your gut and following a low histamine diet can resolve histamine intolerance for many people. Read more about histamine intolerance and how a low-histamine diet can help.
Again, going on a low-histamine diet may not cure the root cause of the intolerance, but it should help manage the symptoms. It’s always a good idea to check with your doctor to make sure that your symptoms aren’t the result of something more serious.
High Histamine Foods to Avoid
In general, you’ll want to avoid foods that have been naturally preserved in some way, such as through fermentation, souring, drying, smoking, or curing.
Keep in mind that a low histamine diet may be different from person to person. But, in general, here is a list of foods you may want to avoid on a low-histamine diet:
- Alcohol and fermented beverages (especially red wine and kombucha)
- Citrus fruits, bananas, avocado, and dried fruit. Strawberries can also be high in histamine
- Pineapple and papaya
- Fermented foods (kimchi, sauerkraut, yogurt, kefir, etc.)
- Soured foods (sourdough bread, buttermilk, etc.)
- Aged cheese and cow’s dairy products
- Chocolate, cocoa, and cacao
- Processed, cured, smoked, or leftover meats
- Vinegar and vinegar containing foods (pickles, relishes, etc.)
- Teas (green, black, mate)
- Spinach, eggplant, and tomatoes
- Artificial food colorings and preservatives
- Seafood (fin or shellfish, in any preservation such as canned, smoked, etc.)
- Spices such as curry, cayenne, chili, cloves, cinnamon, and nutmeg
- Yeast and yeast-risen breads
While it can seem very restrictive to avoid high-histamine foods, there are still plenty of nutritious foods to enjoy.
Low Histamine Foods to Enjoy
- Olive oil and coconut oil
- Freshly cooked meats and poultry
- Fresh caught seafood (you may need to avoid shellfish)
- Cooked eggs (be mindful of the whites if you are particularly sensitive)
- Gluten-free grains such as rice, quinoa, and buckwheat
- Low histamine fresh fruits including apples, pears, pomegranates, plums, cherries, grapes, and peaches.
- Dairy-free milks like almond milk, hemp milk, etc.
- Leafy herbs and greens (excluding spinach)
- Freshly ground spices (avoiding curry, cayenne, chili, cloves, cinnamon, and nutmeg)
- Pure nut butters without preservatives
- Carob as an alternative to cocoa
- Coconut products (coconut oil, coconut butter, coconut meat, coconut milk)
- Hemp, chia, and flax seeds
- Fresh and cooked vegetables (excluding spinach and tomatoes)
- Herbal teas
FAQs
It’s best to focus on a nutrient-dense whole foods diet for overall health. This means cooking at home and avoiding foods that are high in preservatives. See the list above for low-histamine foods to incorporate.
There is not a lot of research on coffee and histamine. But, at least one animal study showed an increase of histamine levels after consumption of caffeine. There is also anecdotal evidence that caffeine may reduce DAO levels, the enzyme responsible for breaking down histamine. So, it is best to ask your doctor or healthcare provider whether or not coffee is okay for you to drink.
Probably not. This is because alcohol is another food that blocks DAO, which will inhibit the breakdown of histamine in your body. Alcoholic beverages are also usually fermented, which is another class of foods to avoid on a low histamine diet. As always, please discuss this issue with your healthcare provider.
Conclusions
A low histamine diet may help with symptoms of high histamine or histamine intolerance. When following a low histamine diet, choose foods that are low in naturally-occurring histamines and foods that are not fermented, cured, or processed in a way that increases histamines.
It is also important to note that the research is still developing regarding histamine intolerance and how to best treat it.
READ NEXT: NATURAL WAYS TO LOWER HISTAMINE IN THE BODY
Note: this post is for informational purposes only and is not intended as medical advice. Please consult your healthcare provider for recommendations related to your individual situation.
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I cannot find any low-histamine recipes on your site. Please create a sub-category for this widespread issue such as you have for gluten-free, dairy-free, etc. Looking forward to it and THANKS!
I am working on it. Thanks, Hannah!!!
After 20 or so years, finally been diagnosed with Mast Cell Disorder. Prior to me becoming ill years ago i was so so healthy and ate a good diet. I got pneumonia and lots of other issues followed from there, with so long on Antibiotics. Did this cause this, too many antibiotics and not replenishing my gut with good bacteria after as they talk about now. Also put a hair colour in my hair and while it was sitting on head my nose blocked and tummy bloat and lots of other symptoms which have never resided after 20 years. I have been to so many normal drs & specialists, natropaths, herbalist, you name it tried it, things have helped a bit but i just keep on going. I use no chemicals, gluten free & dairy free food and all home made, no sugars , list goes on. A few years ago a g astrologist in Sydney diagnosed me with gut dybiosis and blastocystic homminus parasite. Now just recently diagnosed with Mast Cell Disorder, could the parasites and gut dybiosis be causing the Mast Cell problem. I will always keep searching for answers for why my Mast Cells are reacting so badly and what is causing it.
Ask your doctor or do some research on low dose naltrexone. It may be impossible to find the cause, but it may be possible to manage your symptoms and prevent further decline.
And check out this article if you haven’t already! https://www.jillcarnahan.com/2019/04/25/9-proven-treatments-for-mast-cell-activation-syndrome-plus-a-surprising-new-comer/
I have been looking into histamine intolerance as the cause for some of my health issues. I came across your site and I do have questions. There is a section advising foods to avoid and then later in the site it put the same foods in to eat category. I am confused is there a reason for this? I was some guidance in food choices.
Can you tell me exactly which part is confusing?
I apologize when I did a first read through I read including when you stated excluding. So, I was able to find my error in interpreting what you wrote. Example, the banana, citrus, spinach, etc. In reading the high histamine foods list and then the low histamine foods list I thought it was stated to eat when you stated they were excluded in the low histamine foods list and I read including. Anyway, my error.
I have followed a medium to low oxalate diet for years, but it is no longer working for me as a way to minimize pelvic pain. Now I suspect that mast-cell activation and histamine release may be the primary simulators of the peripheral pain neurotransmitters in my pelvis. Do you have an histamine elimination diet plan that is also low-oxalate, or do I just forget about oxalates and concentrate on the histamine issue? BTW, I also have Celiac Disease, Ulcerative Colitis and Hypothyroidism.
Hi Ann, this would be something you should discuss with a functional health practitioner. I like the site re-findhealth (no affiliation) to get a referral to someone skilled in functional medicine.
Appreciate your info on this condition, it’s concise and clear to help me make necessary changes in healing my body
I’m so glad the article was helpful, Holly!
I have been on a low histamine plan for over 5 weeks! I was taking antihistamine reactine everyday! I am now introducing higher histamine foods! Started with strawberries! Shud I stop taking the reactine to fully see the effects if any of the higher histamine foods!? What shud I take if there is a reaction to strawberries? Thirdly, when do I introduce another food?
Hi Susan, these are great questions, but they should be directed at your healthcare provider. I am not qualified to give nutritional advice. Thanks!
What about blueberries, are they well tollerated?
Yes, they should be, but you might consider starting slow with just a few berries.
Thank you for your great article! I’ve been getting reactions that include facial swelling and even my tongue swelling that required an ER visit. I was so confused because I thought I was avoiding all of my food allergies. Now I realize these high histamine foods were a big part of my diet. I’ve been doing the low histamine diet since January 2021 and am feeling so much better. When I want to splurge on a high histamine food once in awhile, I only do one at a time and sparingly, and I have been tolerating it well. Thank you so much!
Hi Nicole, I am sooooo happy you are feeling better!