8 Histamine Lowering Foods for Histamine Intolerance
Histamine lowering foods play a crucial role in our bodies for helping support overall histamine levels. Histamines are chemicals that can be found if foods, but they are also compounds produced from the mast cells of our immune system. Diet plays a pivotal role in managing histamine levels. Let’s explore how high histamine levels can be problematic, as well as eight foods that naturally help lower histamine levels, improve symptoms, and enhance overall well-being.
Understanding Histamines and Histamine Intolerance
We often associate histamines with allergies and other uncomfortable symptoms. However, histamines are also incredibly important for body functions such as cell-to-cell communication in the brain, gut function, and sleep-wake cycles.
Elevated or excess histamine levels is also referred to as histamine intolerance. Histamine intolerance occurs when there’s an imbalance between histamine build-up and the body’s ability to break it down. That may occur from a large influx of histamines themselves, or from impaired function of the enzyme that degrades histamine, diamine oxidase or DAO.
Symptoms of histamine intolerance and excess histamine levels include skin rashes, allergic reactions, headaches, sneezing, nasal congestion, digestive discomfort, dizziness, increased heart rate, insomnia, heat or exercise intolerance, among a wide variety of others. High histamine levels, especially chronically high levels, can cause and contribute to inflammation.
Certain foods significantly elevate histamine levels, while others can help lower them. High histamine foods and foods that release histamines include fermented foods and beverages (including alcohol), pickled and canned foods, vinegars, eggplant, citrus fruits, tomatoes, chocolate, aged cheeses, beans and legumes. It’s also important to note that cooked animal proteins contain more histamines the longer they sit in the refrigerator.
We can also utilize foods to help lower histamine levels in the body. This can be especially helpful for decreasing histamine-related symptoms. However, it’s also important to look deeper into the root cause or causes of histamine intolerance. Keep reading to learn more!
Top 8 Foods That Help Lower Histamine Levels
- Nettle Leaf Tea: Nettle leaf is a powerful herb that has been shown to stabilize mast cells, helping to lower the release of histamines and alleviate symptoms. Nettle is also safe during pregnancy and can be combined with oatstraw, raspberry leaf, and alfalfa in tea form to support minermal balance and maximize liver health during pregnancy.
- Sulfur-rich Vegetables: Vegetables from the cruciferous and allium families are rich in sulfur. Sulfur is a mineral that is critical for so many body processes, from metabolism to liver detoxification. Sulfur is a key component of glutathione, the master antioxidant in the liver that is key for combatting oxidative stress. Cruciferous vegetables include broccoli, cauliflower, cabbage, kale, Brussels sprouts, bok choy, and more. Alliums include onions, garlic, shallots, leeks, and the like!
- Fresh Fruits: Apples, pears, apricots, and pomegranate are among the fruits with lower histamine levels and are preferred over histamine-releasing fruits like citrus fruits. These fruits are also rich in dietary fiber, which has been shown to help regulate mast cell function.
- Leafy Greens: Vegetables such as kale and Swiss chard have anti-inflammatory properties, in addition to being mineral-rich. This inflammation-fighting power also helps reduce histamine levels in the body.
- Olive Oil: Olive oil is also known for its rich anti-inflammatory and antioxidant properties, which help modulate immune responses and reduce high histamine symptoms. To ensure you are consuming a high-quality olive oil with the most beneficial anti-inflammatory polyphenols possible, opt for a cold-pressed olive oil made from olives harvested within 1 year of consumption. Our favorite brand is Kasandrinos, available online (use code “functionalfuelingrd”).
- Ginger: Ginger has been well-established as a powerful antioxidant and anti-inflammatory herb (although yes, it technically is a root). In both animal and human research, ginger has been shown to decrease high histamine symptoms, quell inflammation, and calm mast cell activity.
- Capers: Capers are said to have the highest natural source of quercetin. Quercetin is a plant polyphenol, more specifically a flavonoid, that has antioxidant and anti-inflammatory effects. Quercetin has been shown to decrease the production and release of histamines as well as other inflammatory immune compounds.
- Fatty Fish: Fatty fish, such as salmon, mackerel, anchovies, sardines, and herring (or SMASH fish), are rich in omega-3 fatty acids. Omega-3s are well known for their anti-inflammatory activity. These anti-inflammatory fats can significantly support the reduction of high histamine symptoms. This anti-inflammatory effect has also been shown to crossover into anti-allergic benefits in animals, showing promising effects for those with histamine intolerance.
Don’t Stop At Dietary Changes!
Diet is a key component of assessing and supporting balanced histamine levels. That being said, it’s important to remember that this is just one part of a comprehensive approach to addressing the underlying causes of histamine imbalance and reducing your symptoms.
We must also address the root causes at play that are contributing to an activated immune system. For example, gut dysbiosis, microbial overgrowth, as well as mold mycotoxin exposure, can also be main contributors to high histamine levels. In our 1:1 coaching program, we tackle all of this and more, providing personalized support to get to the bottom of your histamine intolerance.
Written by Romana Brennan, MS, RD
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