What is Histamine?
Histamines are biogenic amines that are a normal part of our local immune responses. They are present in a number of foods as well as produced by our own bodies.
Histamine plays a vital role in our bodies. We need a certain amount to live and function, but too much of it can cause painful symptoms.
What is Histamine Intolerance?
Normally histamines are not a problem, but in some people there is an overproduction of histamines or an inability to properly breakdown the build-up of histamines sufficiently. This happens because of the reduced presence of an enzyme called diamine oxidase (DAO), which is responsible for the breakdown of histamine and other biogenic amines ingested through food.
Histamine Intolerance (HIT) is a reaction to foods with higher histamine levels and/or the inability of the body to break down the ingested histamine sufficiently.
I read on Paleo Leap a description of HIT, which was incredibly helpful for me when I was trying to understand what was happening to my body:
“Think of histamine like water pouring into a sink. Most people have an emergency drain (DAO) that prevents the sink from overflowing. But people with histamine intolerance don’t have that drain, so their sink eventually overflows.”
For me, this made a lot of sense. I would go days without a headache, but then suddenly I was suffering from a 3-day migraine.
What are the Symptoms?
Many of the HIT symptoms are familiar to allergy sufferers:
- Rashes
- Hives
- Runny nose
- Swelling in the throat
- Itching (with or without an accompanying rash)
- Palpitation, tachycardia, hypotension
- Headaches, migraines, dizziness
- Insomnia, fatigue
Interestingly, there’s some research (https://www.ncbi.nlm.nih.gov/pubmed/9950269) that indicates that UV light like the sunlight can trigger histamine release. And to that end, there is other research indicating that those susceptible to HIT may have problems with high-intensity exercise, especially done in a warm environment.
The Food List
Some foods are high in histamine levels while others are low in histamines, but trigger the release of histamine or block the DAO enzyme that helps break down the histamine.
Food with High Histamine Levels:
- Alcohol
- Pickled or canned foods
- Matured cheeses
- Smoked meat products
- Shellfish; certain fish and seafood
- Beans, including legumes
- Nuts
- Chocolate
- Spinach
- Citrus fruits
- Eggplants
- Mushrooms
- Dried fruits
- Vinegar
- Preservatives and artificial colorings
- Leftover meat
Histamine Releasing Foods
- Tomatoes
- Strawberries
- Pineapples
- Papayas
- Bananas
- Avocados
- Milk
DAO Blocking Foods
- Black tea
- Green tea
- Mate tea
- Energy drinks
Now What?
If you are suffering from histamine intolerance symptoms and think that you have a histamine intolerance consult a physician or nutritionist.
Once you have been diagnosed, start on a low-histamine diet. But remember, every new lifestyle change deserves time and patience. So be kind to yourself as you begin to understand what foods you are sensitive to – it can be frustrating at times.
All the thanks in the world goes to Jillian Tuchman, an amazing Dietician in NYC, who diagnosed me!
Helpful Resources
Histamine Intolerance Awareness: https://www.histamineintolerance.org.uk/
Paleo Leap: https://paleoleap.com/visual-guide-histamine-intolerance/
Food Intolerance Network: https://www.food-intolerance-network.com/food-intolerances/histamine-intolerance/what-is-histamin-intolerance.html
Dr. Jockers: http://drjockers.com/suffering-histamine-intolerance/
**Please note, I am not a healthcare professional, nor do I have any medical training. All recipes are based on my own research, opinion and knowledge. Consult your physician before starting a new diet to determine what’s best for you. This website’s content should not be substituted for direct medical advice.