Histamine

What Are Histamines?
Histamines are chemicals produced during any allergic response. When an allergen triggers the immune system, white blood cells called mast cells release histamines. This is as part of the inflammatory immune reaction. Besides produced during the immune response, histamines can also be absorbed from histamine-containing foods, and produced by bacteria in the gut. Our gut flora is of critical importance  for histamine production and breakdown

• To improve gut health and histamine intolerance we need to heal gut dysbiosis. One way to do this is to eliminate excess histamine and the deregulated gut flora. 

• The next step is to then repair the gut lining (called DAO, Diamine Oxidase).

• If you heal the gut, you will dramatically increase your body’s ability to handle histamines in food.

Supplements to Help Gut Healing

• Probiotic supplement help to heal the gut. This study, shows a supplement with two strains of bifidobacterium actually suppressed histamine release.
• In another study, Lactobacillus rhamnosus helped suppress histamine receptors.
• Prebiotics deliver fiber to the flora that are already in your intestines. Remember though that in people who have too few gut bacteria, they’re excellent, but in people who have too many, they’re just more fuel on the fire
• Nigella sativa (black cumin) is one spice that has shown to be natural anti-histamine for treating seasonal allergies.
• Quercetin is another common supplement – it can reduce the release of histamines from mast cells.
• Some people find that DAO supplements,  a special enzymes that help your body break down histamines, brings them miraculous relief.
• Another point to consider is nutrition. Vitamin B6, copper, and Vitamin C are DAO cofactors, so make sure you’re getting enough.

Good low-histamine sources of these nutrients include:

• Vitamin B6: chicken, turkey, and potatoes
• Vitamin C: almost all fruits and vegetables
• Copper: Asparagus and liver

Highest Histamine Foods

• Very high  - Aged or fermented foods):
  • aged cheese
  • alcohol of any kind, especially beer and wine.
  • cured meat
  • kefir
  • kimchi
  • kombucha
  • sauerkraut
  • sour cream, sour milk, buttermilk, yogurt - especially if not fresh.
  • vinegar
  • yogurt
  • vinegar
  • Vinegar or vinegar-containing foods, such as mayonnaise, salad dressing, ketchup, chili sauce, pickles, pickled beets, relishes, olives.
• Very high foods
  • fish and seafood
  • canned fish like sardines
  • mackerel
  • smoked fish - herring, sardines, etc.
  • Soured breads, such as pumpernickel, coffee cakes and other foods made with large amounts of yeast.
• Medium high foods
  • avocados
  • canned vegetables
  • cheeses, especially aged or fermented cheese, such as parmesan, blue and Roquefort
  • cider and home-made root beer
  • dried fruit - apricots, dates, prunes, figs and raisins
  • eggplant
  • fermented foods, such as pickled or smoked meats, sauerkraut, etc.
  • leftovers
  • mushrooms
  • tomatoes
  • papaya
  • pineapple
  • processed meats - sausage, hot dogs, salami, etc.
  • spinach
  • strawberries
• Histamine Releasing Foods:
  • Alcohol
  • Bananas
  • Chocolate
  • Eggs
  • Fish
  • Milk
  • Papayas
  • Pineapple
  • Shellfish
  • Strawberries
  • Tomatoes

What You Should Know About Histamine Intolerance
(30:48 minutes)

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