Histamines are compounds that are a normal part of our local immune responses.

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 in the body.

When the levels of histamines get too high in the body, symptom such as hives, headaches, sneezing, fatigue and irritability are often seen. The symptoms are often just like allergy symptoms.

The exact causes are unknown, but genetic and environmental factors are most certainly at play. For people with histamine intolerance, the primary course of action should be to identify and treat the underlining cause of the histamine intolerance. Recent research tends to point to mast cell disorders in many of the cases.

Foods High In Histamines

Some foods are naturally high in histamines, but almost any food that’s fermented or aged will also be high in histamines. The curing, aging or fermentation process create more histamines. Here’s a list of things to avoid:

Kefir

Yogurt

Cheese

Kimchi

Sauerkraut

Bacon

Cold cuts

Salami

Sausages

Canned fish

Smoked salmon Spinach

Vinegars

Citrus fruits

Eggplants

Mushrooms

Raw egg whites

Wine and alcohol

Dried fruits

Coconut aminos

Fish and seafood

Leftover meat

Histamine Releasing Foods

Some foods are low in histamines, but trigger the release or histamine in the body and should be avoided as well:

Tomatoes

Strawberries

Pineapples

Papayas

Bananas Avocados

Alcohol

Chocolate

Milk

Nuts

Shellfish

What To Eat Instead: Low Histamine Foods

Squashes

Broccoli

Cabbage

Garlic

Onions

Zucchini

Cucumber

Fresh meat

Asparagus

Carrots

Beets

Leeks

Bell peppers Watermelon

Grapes

Olive oil

Coconut oil

Coconut milk

Sweet potatoes

Turnips

Pears

Mangos

Apples

Celery

A Few Recipes

Here are a few low histamine recipes to try:

A Few Final Tips

As histamine levels in leftover food quickly rise, a good trick is to freeze leftovers right away in single-serve portions. This works especially well for leftover meats.

Some nutrients help the body get rid of excess histamines. Vitamin C, vitamin B6 and copper are three such nutrients.

Avoid probiotic supplements.

DAO enzyme, available as a supplement, brings relief for many people and helps break down histamines in the body.

Further Reading