Low Histamine Foods: What to Eat for Better Gut & Immune Health

Understanding Histamine and the Body

What Is Histamine and Why Does It Matter for Your Health?

Your immune system releases the chemical histamine to send messages between cells, triggering responses such as allergic reactions. 

Many body systems interact with histamine, including the immune system, gastrointestinal tract, and brain.

Histamine is a chemical in the body that contributes to the immune response and helps combat infections or pathogens. Many foods naturally contain low or high levels of histamine. People with histamine intolerance, allergies, and autoimmune conditions benefit from adopting a low-histamine diet.

LifeSpring Home Nutrition offers a variety of delicious meals with low-histamine content. The flash-freezing process used to prepare meals for delivery traps in nutrients and reduces the natural increase in histamine that occurs as food ages. Frozen foods low in histamine remain at the same level until they are heated and eaten.

How Does the Body Normally Break Down Histamine?

The enzymes diamine oxidase (DAO) and histamine-N-methyltransferase (HNMT) break down histamine. 

DAO breaks down histamine outside cells, and HNMT breaks down histamine located inside cells.

The body generally breaks down histamine during the digestion process. DAO inhibits histamine from entering the bloodstream by breaking it down in the gut. If you have a histamine intolerance, DAO may not break down histamine quickly enough to prevent histamine levels from becoming elevated.

The types of foods that contain a high amount of histamine, such as aged cheeses, sauerkraut, kefir, salami, and soy sauce, may exacerbate symptoms of intolerance. You can replace foods with high histamine levels with alternatives that allow you to easily manage your condition. A low-histamine diet can significantly improve your quality of life.

What Happens When Histamine Levels Build Up?

A buildup of histamine can occur if the body cannot break down histamine quickly enough, and it may cause side effects similar to an allergic reaction, including hives, headaches, congestion, or digestive issues. 

Histamine is one of the endogenous biogenic amines that help regulate the immune system and inflammatory responses while also regulating stomach acid secretions, muscle contractions, and blood vessel dilation. A diet high in histamines can disrupt all of these systems and responses, making your body vulnerable to various health issues.

The most common side effects and symptoms of histamine buildup include digestive issues, body aches and pains, as well as visible hives, flushing, or rashes. Symptoms exist along a spectrum from mild to severe, and everyone responds differently to high levels of histamines. Seek medical advice if you believe you may have histamine intolerance.

What Is Histamine Intolerance?

Histamine naturally occurs in certain foods, and people with histamine intolerance cannot break down histamine, causing mild to severe allergic reactions. 

Some people have histamine intolerance from birth due to genetic factors or medical issues, while others may develop it as they grow older or as a medication side effect.

Histamine intolerance causes the body to attack itself, leading to inflammation and tissue damage in the gut or other areas of the body. Some foods contain high levels of histamine, which can worsen symptoms or exacerbate histamine intolerance by introducing histamine faster than the body can break it down.

What Causes Histamine Intolerance?

Genetics, medication side effects, your gut microbiome, food intolerance, chronic health issues, and other factors may contribute to histamine intolerance. 

Several factors contribute to the development of histamine intolerance, and some individuals may have multiple risk factors that affect their health. Your doctor can help you identify the cause of your histamine intolerance and provide guidance on how to manage it effectively.

Internal and external factors may interact to cause worse symptoms. For example, you may have a genetic predisposition and take a medication that triggers histamine intolerance.

What Are the Common Symptoms of Histamine Intolerance?

The symptoms of histamine intolerance often overlap with those of allergic reactions, which may include flu-like symptoms, hives, difficulty breathing, heart arrhythmia, and other related symptoms.  

A few of the other common symptoms of histamine intolerance include: 

• Headache
• Dizziness 
• Fatigue 
• Anxiety
• Bloating
• Diarrhea
• Stomach pain 
• Flushing 
• Itching 
• Runny nose
• Asthma
• Sleep disturbances 

Women may also experience unusually heavy bleeding during menstruation.

How Is Histamine Intolerance Different From a Food Allergy?

A food allergy causes the body to release a high level of histamines in response to a perceived threat to the immune system, while difficulty breaking down histamine causes histamine intolerance. 

Although the symptoms appear similar, they have distinct causes.

Food allergies cause the body to respond as if it were under attack from an infection or other invader. In the most severe cases, an allergic reaction may cause life-threatening symptoms, including asphyxiation.

Histamine intolerance does not cause an allergic reaction, although the symptoms can overlap with those of an allergic response. To manage an allergy, you should completely avoid the trigger food; however, to reduce histamine intolerance, you need to reduce histamine in your diet.

The Connection Between Histamine, Gut Health, and Immunity

How Does Histamine Affect Gut Function?

A healthy gut microbiome includes bacteria that can break down and produce histamine. 

The immune system and various cells, including the mast cell, impact how your body manages histamine. Mast cells release histamine, which causes inflammation and helps combat infections or pathogens.

Can a Low-Histamine Diet Improve Immune and Digestive Health?

If you struggle with histamine intolerance, then a low-histamine diet may reduce symptoms and make it easier to manage your condition. 

Low-histamine foods stop your body from becoming overwhelmed by too much histamine. Avoiding high-histamine meals can protect your gut microbiome, stomach lining, and immune response. Some people experience allergy symptoms if they ingest large amounts of histamine.

High-Histamine Foods to Limit or Avoid

What Foods Naturally Contain High Levels of Histamine?

Many common foods naturally contain high levels of histamine, including fermented foods and drinks, processed meats, seafood, some vegetables and fruit, soy, and vinegar. 

Some foods with high levels of histamine include: 

• Eggplant
• Mozzarella 
• Parmesan 
• Blue cheese
• Soybeans 
• Sardines 
• Anchovies
• Mackerel
• Tuna

Avoiding these foods can help reduce discomfort and symptoms associated with high histamine levels.

Which Foods Trigger the Release of Histamine in the Body?

Food intolerances and allergies trigger a release of histamine. 

Foods known as histamine liberators contain low levels of histamine; however, they trigger a release of histamine from your body. The sudden release of histamine can cause allergy-like symptoms and side effects. Avoiding histamine liberators makes it easier to manage histamine intolerance.

Some common histamine liberators include: 

• Papaya 
• Kiwi
• Pineapple 
• Citrus fruits
• Bananas
• Walnuts
• Cashews 
• Peanuts
• Some beans 
• Chickpeas
• Coffee 
• Alcohol 
• Additives, such as sulfites, nitrites, and some food dyes 

You can replace these foods with low-histamine alternatives that do not trigger a histamine response. However, avoid fermented or preserved foods high in histamine.

Preservatives and additives have also been linked to histamine reactions. Additives and preservatives used in food processing can contain high levels of histamine, which can cause an adverse reaction in individuals with histamine intolerance.

Low-Histamine Foods to Support Better Health

What Are the Best Low-Histamine Foods to Eat Daily?

Gluten-free grains, fresh meat, and non-citrus fruits provide essential vitamins and minerals without introducing excessive histamine into your daily diet. 

Some specific examples of low histamine foods include: 

• Millet
• Legumes
• Shellfish 
• Egg white
• Quinoa 
• Fresh fruits
• Blueberries 
• Fresh vegetables, including zucchini and sweet potato
• Pistachios

Fresh or flash-frozen foods have the lowest concentration of histamine.

How Can Fresh Meat and Produce Help Manage Symptoms?

Fresh meat and produce minimize the amount of histamine introduced into your diet, thereby decreasing the amount of histamine your body must break down. 

You can also use low-histamine alternatives to common trigger foods. Flash-frozen, fresh, and whole foods that are low in histamine can easily replace processed or high-histamine foods. By incorporating healthier foods and reducing the consumption of processed and fermented foods in your diet, you can more easily manage your condition.

Tips for Following a Low-Histamine Diet

How Do You Start a Low-Histamine Elimination Diet?

You can start a low-histamine diet by increasing the amount of fresh and flash-frozen foods you eat and avoiding high-histamine foods.

Before changing your diet, speak with a medical professional to determine what type of low-histamine foods will best support your specific health needs. A medical professional can offer advice and dietary guidelines for you to follow during the transition to a low-histamine diet.

What Should You Know About Food Storage and Freshness?

Fresh and flash-frozen food contains essential nutrients that can enhance your overall diet compared to processed or fermented foods. 

LifeSpring Home Nutrition utilizes flash freezing to preserve nutrients and maintain histamine levels comparable to those of fresh foods. You can leave food frozen for a prolonged period without worrying about it developing a lot of histamines due to the drastically slowed aging process.

How Can a Registered Dietitian Help You Create a Balanced Plan?

A registered dietitian (RD) can educate you on how to create a balanced meal plan that allows you to easily manage histamine intolerance or other health issues. 

RDs guide you through the process of creating a healthy meal plan that reduces your overall histamine levels while ensuring you eat a balanced diet. LifeSpring Home Nutrition offers RD consultations to individuals receiving weekly deliveries, providing a tailored meal plan.

Supplements and Support for Histamine Intolerance

What Is Diamine Oxidase (DAO) and How Does It Work?

DAO is an enzyme in the lower intestine that breaks down histamine from food. 

If your body becomes flooded with histamine, the DAO may struggle to break it down, leading to digestive issues and other adverse effects.

Do Probiotics or Enzymes Help With Histamine Digestion?

Yes. Enzymes and probiotics help with digesting and breaking down the histamine you consume through your diet. 

Probiotics offer numerous benefits, enhancing gut health, the gut-brain axis, and the digestive process. Certain enzymes break down histamines you ingest.

Can Antihistamines or Supplements Help Reduce Symptoms?

Yes. Supplements and antihistamines can help by blocking histamine receptors. 

Consult with your doctor to determine if supplements or antihistamines can help alleviate your symptoms.

According to the Antihistamines by Khashayar Farzam, medications, including “H-2 antihistamines can lower excessive stomach acid and thereby treat acid reflux, gastritis, and gastrointestinal ulcers,” reducing overall symptoms.

Living Well With Histamine Intolerance

How Can You Track Your Reactions With a Food Diary?

Using a food diary to track your symptoms and diet can help your doctor or dietitian provide tailored dietary advice and also give you insights into what foods to avoid. 

Various forms of food diaries can help you track your diet and symptoms, including traditional pen-and-paper methods, apps, and smart devices like smartwatches. Monitoring your diet and symptoms will help you notice any patterns and provide valuable information for your primary care doctor.

What Role Does Stress Play in Histamine Levels?

Stress impacts histamine levels by triggering the release of histamine from mast cells. 

Chronic stress has an adverse effect on all body systems and mental health. Stress may cause the body to release higher levels of histamine, putting greater stress on the body to break it down. Reducing stress and improving your diet can help lower histamine levels.

When Should You Talk to a Healthcare Provider?

If you would like to change your diet or have concerns about your health, speak with a healthcare provider. 

Healthcare providers educate people on the importance of maintaining healthy levels of histamine. Your immune system, brain, and gut health all benefit from balanced histamine levels.

LifeSpring Home Nutrition utilizes low-histamine meals to help individuals with histamine intolerance develop a balanced and nutritious diet.

Frequently Asked Questions About Low-Histamine Eating

Can you fully eliminate histamine from your diet?

No. You cannot entirely eliminate histamine from your diet. 

However, a low-histamine diet will reduce the amount of histamine you consume to help you manage your symptoms.

You cannot have a truly histamine-free diet because almost all foods contain some level of histamine. Additionally, your body contains histamine, which naturally protects it from invading pathogens or infections.

Lowering your histamine intake allows your body to maintain a healthy immune system without causing unwanted intolerance symptoms.

Is histamine intolerance permanent?

Generally, histamine intolerance is considered a chronic condition that requires ongoing management throughout a person’s lifetime. 

However, the permanence of histamine intolerance depends on the cause. For example, histamine intolerance caused by a medication may be reversible if you discontinue the medication.

Some people have histamine intolerance caused by medical conditions or medications that can change over time. Your primary care doctor can help explain the cause of your histamine intolerance and determine whether it can be effectively managed or reversed.

Generally, histamine intolerance must be managed throughout a person’s lifetime unless the underlying cause is temporary.

What are the most common mistakes on a low-histamine diet?

Many people eat leftovers despite the increase in histamine that takes place as food ages. 

People on a low-histamine diet should avoid eating leftovers. The longer the food ages, the higher the histamine levels will be. Leftovers, especially foods that have been left out or refrigerated for several days, may contain significantly more histamine than when the food was fresh.

LifeSpring Home Nutrition offers pre-portioned meals that minimize leftovers by ensuring each meal includes the recommended amount of balanced nutrients.

Are fermented foods always high in histamine?

No. Some fermented foods may contain lower levels of histamine. 

Not all fermented foods have high levels of histamines. The types of foods and additives used to preserve food determine the levels of histamine in various foods. For example, salt and water used to preserve fruits, vegetables, or other low-histamine foods usually have lower levels compared to foods fermented with sauces, spices, and processed ingredients.

How long does it take to feel better on a low-histamine diet?

Most people start to feel between two weeks and a month after beginning a low-histamine diet. 

The time it takes you to begin feeling better after starting a low-histamine diet varies depending on the severity of your symptoms and the types of foods you choose to replace them with. However, you should notice positive changes within a couple of weeks. Some people with more extreme symptoms or side effects may not recognize changes for up to a month.

Histamine intolerance can cause a wide range of health issues. LifeSpring Home Nutrition offers low-histamine foods to help people improve their overall health and wellness. To learn more about our services and how to receive weekly meal deliveries, call us today at (800) 798-5767.