If you notice that your body responds to different foods - e.g. spinach, tomatoes, red wine and sauerkraut -reacted with symptoms, it's not necessarily an allergy. Instead, you may have what's called histamine intolerance because all of these foods are high in histamine. For those with histamine intolerance, a low-histamine diet may be helpful in relieving these symptoms. As a little help, you will find a list of permitted foods as well as useful nutritional tips in this article.
Histamine is a natural messenger produced in the body and is also found in certain foods. In situations of “real” allergies, your body releases histamine, and this histamine, in turn, provokes the reaction we callallergic reactiondesignate.
Histamine intolerance is not a true allergy. Rather, it refers to a reaction that some people have to foods with high levels of naturally occurring histamine. People with histamine intolerance often have low levels of one of two very specific enzymes - diamine oxidase (DAO) and histamine N-methyltransferase (HNMT) - that process histamine in our bodies. If there aren't enough of these enzymes to process histamine, the chemical can build up over time and cause symptoms throughout the body.
Histamine intolerance symptoms and diagnosis
Histamine intolerance, also known as enteric histaminosis, is a very rare disorder estimated to affect approximately 1% of the population. It is also very difficult to diagnose. The most common symptoms of histamine intolerance are migraines, digestive problems such as diarrhea, hot flashes, hives, and eczemaallergic rhinitis(the medical term for hay fever). Eating a large amount of histamine-rich foods can trigger this reaction, but figuring out exactly what triggers them can be complicated.
Histaminintoleranz Test
Once food allergies and other gastrointestinal diseases such as celiac disease have been ruled out, your doctor may test you for histamine intolerance. Since conventional allergy tests such as the prick test (skin prick test) and the IgE antibody test can often be unreliable, a DOA blood test is recommended.With a blood sampleThe concentration of the enzyme diamine oxidase (DOA), which breaks down histamine in the intestine, is determined. DAO deficiency combined with elevated histamine levels can raise suspicion of histamine intolerance.
Histamine intolerance treatment and rotation diet
If your doctor diagnoses histamine intolerance, you should change your diet and follow a low-histamine diet. This type of diet is very restrictive and should not be followed long term. It is recommended that you seek individual advice from a registered dietitian to ensure you are getting sufficient nutrients and calories. Since every person reacts differently to histamine, an individual meal plan should be created. Depending on the symptoms, foods are removed from the diet and then gradually reintroduced.
To discover triggers, it is also important to keep a food diary for a few weeks and track your symptoms. If you find that your symptoms have improved, you can temporarily eliminate this food and try reintroducing it into your diet after about a month. Working with a nutritionist will help you balance your nutrient intake and reduce stress.
Medicines and nutritional supplements
While a histamine-free diet is the only long-term treatment for histamine intolerance, there are certain supplements or medications, such as antihistamines, that one can take to improve symptoms. Antiallergic drugs containing diphenhydramine (or diphenhydramine hydrochloride) can be useful, for example, if you accidentally eat a food containing histamine or need to take a medication that can block the activity of the histamine-processing enzyme.
There are also supplements that some doctors recommend for people with histamine intolerance. These include vitamin C and vitamin B6 (which can stimulate the activity of these histamine-processing enzymes in your body), as well as capsules containing the DAO enzyme to supplement the body's natural supply. Calcium, copper, zinc and other micronutrients may also sometimes be prescribed.
Histamine intolerance food list
This is what you can eat if you have histamine intolerance:
Fresh fruit: apples, pomegranates, blueberries,Melon, cranberries, apricots, cherries, pears, plums, peaches, rhubarb (almost all except citrus fruits, strawberries, avocado)
Fresh vegetables:Arugula, lettuce, cabbage, zucchini, corn, asparagus, garlic, artichokes, broccoli, carrots, onions, radishes, peppers, cucumbers, spaghetti squash, etc. (all vegetables except those on the no-go list)
Fresh herbs:Basil, parsley, oregano, rosemary, coriander, thyme, turmeric
Gluten-free grains:Quinoa, brown rice, oatmeal, rice cakes
Dried legumes: Chickpeas, black beans, kidney beans
Starchy vegetables: Sweet potato, yam, butternut squash, winter squash
Fresh meat and fish:Chicken, turkey, salmon, sea fish, lean ground beef, lamb
Carob powder (an alternative to chocolate)
Milk substitute:Almond milk, hemp milk, coconut milk
Hemp seeds, flax seeds, chia seeds
Olive oil, coconut oil
egg yolk
Drinks: all non-citrus fruit juices, vegetable juices, herbal teas, yogi tea
You should avoid these foods if you have histamine intolerance:
Hard cheese: Parmesan, Cheddar, Gouda, Camembert, Swiss cheese
Fermented Foods and Drinks:sauerkraut, pickles,pickled vegetables, Kefir, Kombucha
Dairy products such as yogurt, sour cream and buttermilk (the riper, the more histamine-containing)
Processed meat: cold cuts, bacon, sausage, salami, ham, chorizo, pepperoni
Alcohol and alcoholic beverages
Beers like Hefeweizen
protein
Tea (black tea, yerba mate tea, green tea)
Military
Peanuts, walnuts, cashews
Smoked fish and canned fish (such as salmon and tuna)
Mussels, shrimps
Certain vegetables: spinach, tomatoes, eggplant, mushrooms, garlic
Certain types of fruit: Strawberries, raspberries, kiwi, grapes, bananas, cherries, citrus fruits (papaya, orange, lemon, pineapple)
Avocado
Dried fruits
spices and sauces: ketchup, chili powder, cinnamon, cloves, vinegar
Packaged and processed foods: snacks, cookies, sweets
Food additives, preservatives and colorings
Liquorice, cocoa, chocolate, marzipan, nougat
Yeast
Meat and fish:The longer a food is stored or processed, the more histamine is formed in it. Ideally, you should only buy meat and fish on the day it is prepared.
Starchy vegetables:Starchy vegetables like sweet potatoes, yams, and butternut squash are rich in vitamins A, C, and other antioxidants. They are healthy, fiber-rich foods that fill you up and can replace processed grains.
Carob:Carob powder is rich in antioxidants and a good alternative to cocoa and chocolate. It is also gluten-free and contains bioactive compounds such as fiber, polyphenols, flavonoids, cyclitols (such as d-pinitol) and tannins. These compounds have anticancer effects and have been linked to a variety of health benefits, including controlling blood sugar levels (glycemia), lowering cholesterol, and more. Here you can check out a few interesting onesView recipes with carob powder.
Fresh herbs:Fresh herbs can add flavor and nutrition to any meal without adding calories and fat. They can brighten up any vegetable stir-fry or salad and are a wonderful and colorful addition to any meal plan. You can tooyour own herb gardenplace on the windowsill or on the balcony.
Nussmilch: Fortified with calcium and vitamin D, nut milk has fewer calories and saturated fat than cow's milk and is ideal as a milk replacement for people on a vegan or vegetarian diet.
Coffee for histamine intolerance
Caffeine blocks the enzyme diamine oxidase. Many people with histamine intolerance therefore turn to a healthy coffee substitute, such as grain coffee or carob coffee (carob coffee). This way you can still enjoy coffee but without the caffeine. You can also try drinking espresso instead of filter coffee to test your tolerance. With a dash of nut milk or a glass of water, coffee is usually better tolerated by the stomach. Here are someExamples of stimulating drinks, which you can drink instead of coffee in the morning.
Cooking tips
Cook fresh foods as often as you can. Focus on simple preparation and cooking methods. Baking, roasting, grilling, sautéing, and steaming foods are simple cooking techniques you can use to prepare your meals.
Identifying the triggers of specific reactions can help you improve symptoms. It is important to keep a detailed food diary describing symptoms after eating, as most people react differently to histamine. For example, while some people need to avoid strawberries entirely, others can tolerate small amounts just fine.
Conclusion
A diet low in histamine can improve symptoms of histamine intolerance and relieve allergy-related symptoms such as sneezing, headaches, itchy skin, etc. However, it is important to consult a registered dietitian to ensure a balanced diet that contains sufficient vitamins and nutrients. Since the focus is on eliminating foods, it is important to avoid nutrient deficiencies. Sometimes people with histamine intolerance also need additional supplements and/or medications to relieve symptoms.
