Foods high in histamine: Complete list

Foods high in histamine are of particular interest to people who are experiencing symptoms of a histamine allergic reaction. What is histamine? Where does it come from in our body? Can it harm us, or is it also a good idea to seek out foods high in histamine and supplement them? Let's look at this issue in more detail, and point out specific foods.

What is histamine and where is it taken?

Histamine is a hormone that occurs naturally in our body and is released by the cells of the immune system, called mast cells and basophils. It is the release of histamine from the cells of the immune system that can trigger an allergic reaction. If you suffer from an allergy, your doctor will probably prescribe so-called antihistamines, which are drugs that regulate the production of histamine.
At the same time, histamine is a nitrogenous substance that has several important roles in our body. It triggers gastric juices, it carries information to the brain, it regulates the growthbut it's also released when there's tissue damage or an allergic reaction when it's called part of the natural immune response. Histamine enters our body in two ways. The first is the aforementioned production by the cells of the immune system. The second way is by consuming foods or drinks that contain histamine or cause it to be released into the body. From these, it is then absorbed into the body through the so-called enterocytes.

Histamine intolerance

In a healthy person, histamine is normal in the body, so there is no risk of health complications. However, allergy sufferers in particular suffer from increased production, which then needs to be regulated, whether by taking the antihistamines mentioned above, or by watching the food we eat or drink. Sometimes histamine intolerance manifests itself in a similar way to lactose intolerance. But when does histamine intolerance arise in the body? Histamine not only arises in the body, but it also needs to be extinguished. Two enzymes are "in charge" of this - diaminoxidase - DAO and Histamine-N-Methyltransferase - HNMT. Intolerance arises when DAO has reduced productivity and therefore does not process histamine sufficiently. This enzyme acts primarily in the intestines and creates a kind of barrier to prevent histamine from entering our body in excess. Histamine intolerance is most commonly manifested by abdominal pain, headache and general malaise, producingand skin problems, swelling of the nasal or sinus mucosa, problemsrespiratory or asthmatic symptoms, low blood pressure and rapidheart rate, especially after eating certain foods, especially those with an excess of histamine. It is therefore important to know which foods are high in histamine and to avoid them if possible.

Foods high in histamine

Even though we may think we're living a healthy lifestyle and eating too muchSome of these may include foods that are high in histamine. It is therefore a good idea to avoid them. We've put together a table of high histamine foods that can help you avoid those foods that can cause the most trouble. As you'll see, these include vegetables, fruit and fish, which are otherwise part of a healthy diet. However, if you suffer from histamine intolerance, your body won't thank you for eating them; instead, it may quickly let you know that something is wrong.

You can eat fish, of course, but beware of canned fish such as tuna, mackerel or salmon. Salmon and mackerel should also be avoided, as should mussels and clams. Smoked products are also not suitable. Canned meats, smoked salami, sausages or prosciutto are also high in histamine. Long-ripened hard cheeses such as Parmesan or Grana Padano are also not suitable, as are Gouda and Emmental. High histamine foods include fermented foods, e.g. Fermented foods include fermented foods such as soy sauce, the popular tofu, which is otherwise very healthy but should be avoided if you are histamine intolerant, natto and kombucha. And you should also be careful with certain fruits - especially citrus fruits such as orange or kiwi. For vegetables, avoid tomatoes, spinach and cabbage.

Histamine-producing foods

People with histamine intolerance are not only bothered by foods that are high in histamine, but also by foods that induce histamine production. Some may be the same as the foods in our table above, such as tomatoes. Others include any alcoholic beverages, overripe bananas, wheat germ, beans, chocolate and cocoa, papaya, wild fruits, excessive spices, vinegar, nuts, especially peanuts.peanuts and cashews, as well as food dyes and various added substances, preservatives, etc. Therefore, people with intolerances should avoid ready-made dishes and cook with fresh foods without too many spices and artificial flavourings.

What to eat instead?

To make sure we don't just list foods to avoid, we've also got a tip for youthat are good for you and should be included in your diet. These are mainly fresh - uncured and uncured meats, eggs, pastries (be careful - they must not be leavened, becauseyeast can be a problem), fresh cheese and yoghurt, pasta and oatmeal are also suitable and you can also choose potatoes as a side dish. Apart from the vegetables and fruit mentioned, you can eat everything, ideally in fresh form. Vegetables and fruit are good for the body and if you avoid those that are not good for you, your body will thank you for eating them.