Histamine is a natural compound that can result from an immune response but can also be produced as a result of a protein or food breakdown in aging products. If the immune system is already overloaded the consumption of histamine-containing foods can bring on an immune response. Ongoing sufferers of histamine intolerance or high histamine may experience symptoms like itching, swelling, systemic inflammation, and/or fluid retention.
Foods that are high in protein, are aged, or fermented typically contain the highest levels of natural histamine. However other foods like some fruits and vegetables can contain traces that you should be aware of if you’re looking to limit your intake.
If you are suffering from chronic symptoms of histamine intolerance you will need to work with a health professional to address underlying causes and support the body towards a healing response. This usually requires in-depth case taking, a
prescription for clinical-strength products, custom elimination diet, and monitoring symptoms over time.
Low Histamine Foods
- BEVERAGES – all alcoholic beverages, black tea & coffee, cocoa, green tea, kombucha, some fruit & vegetable juices
- CEREALS, GRAINS, LEGUMES, NUTS & SEEDS – fermented soy products (miso, soy sauce, tempeh, tamari),
yeast-containing foods (fresh bread & sourdough), legumes, nuts
- DAIRY PRODUCTS & EGGS – aged cheese & eggs
- FRUITS – bananas, citrus fruits, fermented or dried fruits, strawberries, kiwi fruit, papaya, pineapple, plums, raspberries
- MEATS – bone broths, cured & smoked meats, sausages
- SEAFOOD – shellfish, tinned, smoked & cured fish
- VEGETABLES – avocados, eggplant, fermented & pickled vegetables, spinach, tomatoes
- CONDIMENTS – additives, cocoa & chocolate, fermented foods, liquorice, pickles, preservatives, some spices (cinnamon, cloves, chilli powder, curry powder, anise, nutmeg), vanilla