Histamine is the natural substance produced by the body during an allergic reaction. A number of foods that contain histamine or trigger the release of histamine when ingested. Histamine is typically metabolized by enzymes in the intestines and liver. However, not all individuals can properly metabolize histamine. Exposure to an allergen will result in the release of histamine, which may cause symptoms of an allergic reaction. This type of reaction is a histamine-induced food intolerance. You should therefore avoid foods with high levels of histamine.
Fruits and Vegetables
Fruits and vegetables are an important part of any healthy diet as they are rich in vitamins, minerals, antioxidants, dietary fiber and phytochemicals. However, if you have a histamine-intolerance, there are certain fruits and vegetables you should avoid due to their high histamine levels. Eggplant, spinach, avocado, mushrooms, sauerkraut, tomato, peas, commercially prepared salads, all fermented and canned vegetables, mango, tangerines, pears, raspberries, grapefruit, kiwi and dried fruits such as apricots, cranberries, figs, dates and raisins contain high levels of histamine. In addition, consuming tomato, pineapple, strawberry, banana or papaya will trigger the release of histamine by the body.
Dairy
Dairy products have high levels of histamine. Products highest in histamine consist of aged or fermented cheese, such as brie, parmesan, gouda, swiss and cheddar; yogurt; buttermilk; eggs; sour cream; kefir and all foods prepared with these ingredients. Some dairy products such as ricotta or cottage cheese, plain milk and ice cream are well-tolerated. Eat dairy products that are well-tolerated to meet your calcium, protein and vitamin D requirements.
Meat and Poultry
Avoid dried, cured or smoked meats including ham, jerky, salami, bratwurst or bacon, as these are high in histamine. Stay away from processed meats such as pork or beef sausage or leftover, previously cooked, meats. Older, spoiled meats may have been exposed to microbe contamination and should be restricted due to high histamine levels. Meat and poultry is best eaten pure and freshly cooked.
Fish
Fish and shellfish are restricted as they are high in histamine and trigger the release of histamine by the body when consumed. Histamine is found in the muscle fibers of fish and is thought to come from fish swimming in contaminated water. Although all fish should be avoided, canned fish such as tuna or anchovies and smoked fish like salmon, mackerel, herring or trout should not be eaten.
Beverages
Surprisingly, there are a number of beverages that contain histamine or trigger your body's release of histamine. These include fruit or vegetable juice made from restricted ingredients; alcoholic beverages, especially champagne, wine and beer; coffee; tea; cider; home-made root beer and carbonated beverages. Histamine from beverages can cause allergic reactions similar to food ingredients.
Condiments
Many condiments, herbs, spices and sweeteners contain histamine. This is especially true for fermented products made of vinegar. Problem foods include pickles, balsamic vinegar, sauerkraut, mustard, ketchup, red wine vinegar, soy sauce, chocolate, brewer's yeast, commercial salad dressings, miso, prepared radishes and olives, prepared gelatin, jams and jellies, commercial candies and dessert fillings. There are a number of herbs and spices that contain high levels of histamine as well. You may need to avoid curry, cinnamon, anise, nutmeg, paprika and cloves.
References
- International Chronic Urticaria Society; Histamine Restricted Diet; Janice Vickerstoff Joneja; 1998.
- Allergy UK; Histamine Intolerance; John Collard, RGN, BA, PGDip; August 2009.
- Histamine; Histamine-rich Foods/Substances
- Michigan Allergy, Sinus & Asthma Specialists; Foods That Contain Histamine; Jeffrey Tullin-Silver, M.D. and Suchetha Kinhal, M.D.
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