High Histamine Foods

Spoiler Alert:

This list tends to be all the "good stuff". If you are like me and have or think you have an intolerance you may be very disappointed with this list of foods which you should avoid.

However, many of the foods on this list are unhealthy in other ways as well so this may be a good opportunity to make some important life changes. First I will talk a little about what histamine is and the symptoms of intolerance. If you would like to skip right to the list of high histamine foods you may scroll down to the bottom of the page and get right to it.

What is histamine?

Well, it is a very important natural chemical found in the body that is absolutely necessary for the efficient functioning of many of our bodies systems. They are chemicals that send messages between cells of the nervous system (neurotransmitters) which helps regulation of stomach acid, the flow of blood vessels, muscle contraction, and brain function. In the human body the highest histamine levels can be found in the stomach, lungs and skin. The are also lesser amounts in the brain and in the heart.

It is also works to defend the body from invasion of disease-causing invaders such as viruses and bacteria. When the immune system is alerted to foreign material entering the body, histamine is the first chemical defense, or more correctly, inflammatory mediator released in the process called inflammation. Inflammation is evidence that the immune system is responding to a threat to the body. Histamine is always present when inflammation occurs, and too much histamine will result in symptoms that are similar to inflammation.

In addition to helping control vital body processes and defending against foreign invaders, histamine is an important mediator against the symptoms of an allergic reaction. Allergies are basically an inflammatory reaction and histamine is released in response to the allergen. Allergens are part of living cells that in themselves are harmless, such as plant pollens, animal dander, mold spores, dust, dust mites, and foods. An allergic reaction to these substances occurs when the immune system mistakes these otherwise harmless materials as a potential threat.

What is histamine intolerance?

The intolerance towards “normal” levels of histamine in food caused by a decreased activity of the histamine-degrading enzymes diamine oxidase (DAO) or histamine N-methyltransferase (HNMT). This is often caused by leaky gut or can even be a side effect of over antibiotics use.

Common symptoms include:

Headaches
Trouble falling asleep / light sleep easily awakened
Hypertension
Vertigo / Feeling dizzy
Accelerated heart beat
Fluctuating body temperature
Anxiety / Nervousness
Nausea
Abdominal cramps
Flushing
Nasal congestion, sneezing, trouble breathing
Abnormal menstrual cycle
Hives
Tiredness
Swelling of tissue

Some points to keep in mind:

Avoid eating canned foods and pre-packaged meals
Avoid ripened / fermented foods (older cheeses, alcohol, foods with yeast)
Levels in foods vary depending on how ripe, matured or clean the foods are
Always buy and eat fresh foods
Keep food refrigerated – especially meat
Learn to cook! This is the best way to control what is in your food