Understanding Histamines and the Anti-Histamine Diet

A Brisbane Naturopath and Nutritionist Approach

Histamines are naturally occurring compounds that play a crucial role in the body’s immune response. While they are essential for defending against potential allergens or irritants, an overproduction of histamine can lead to uncomfortable symptoms like itching, swelling, hives, headaches, and digestive issues. For those with histamine intolerance or other allergic conditions, managing histamine levels becomes important. That’s where the concept of an anti-histamine diet comes into play.

What Are Histamines?

Histamines are chemicals released by the immune system when it detects an allergen. Once released, they bind to receptors, triggering inflammation and other allergy-related symptoms. For most people, histamines are naturally broken down by enzymes, but some individuals may struggle to metabolise histamines efficiently. This can lead to histamine intolerance, where even normal amounts of histamines in the body cause symptoms.

Common symptoms of histamine intolerance include:

• Headaches or migraines
• Skin rashes or hives
• Digestive issues, such as bloating or diarrhea
• Flushing or redness of the skin
• Nasal congestion or asthma-like symptoms

The Role of Diet in Histamine Levels

Certain foods are naturally high in histamines, while others help the body manage histamine levels. The idea behind an anti-histamine diet is to reduce the intake of foods that can trigger or worsen histamine reactions, while incorporating foods that help support the body’s ability to break down histamine.

Foods High in Histamine to Avoid:

• Fermented foods like sauerkraut, yogurt, sourdough, kimchi, miso etc.
• Aged cheeses
• Processed or smoked meats like salami or bacon
• Alcohol, particularly wine and beer
• Vinegar-based foods such as pickles and dressings
• Certain vegetables like eggplant, spinach, and tomatoes
• Citrus and overripe fruits
• Canned fish like tuna and sardines
• 2+ day old leftovers – histamine increases as foods age

These foods either contain high amounts of histamines or trigger histamine release in the body. For those dealing with histamine intolerance, removing or reducing these items from the diet may help minimise symptoms.

 Anti-Histamine Foods to Include:

On the other hand, there are plenty of foods that can help lower histamine levels and support overall health. These foods are generally low in histamines and may have anti-inflammatory properties, making them suitable for an anti-histamine diet.

• Fresh, unprocessed meats like chicken and beef
• Leafy greens, such as kale, arugula, and romaine
• Fresh vegetables like cucumbers, zucchini, and bell peppers
• Quinoa, rice, and oats
• Fresh fish like salmon or cod (avoid canned)
• Herbal teas, such as chamomile and ginger

These foods are less likely to trigger histamine reactions and can provide essential nutrients to support your body’s metabolism of histamines.

Supporting Your Body’s Ability to Break Down Histamines

In addition to dietary changes, supporting the enzymes that break down histamines, such as diamine oxidase (DAO), is crucial. Some people with histamine intolerance take supplements that enhance DAO production, while others focus on consuming foods that naturally boost this enzyme, such as:

• Vitamin C-rich foods (oranges, kiwi, bell peppers)
• B6-rich foods (chicken, turkey, bananas)

People with MTHFR gene mutations will also have more difficulty excreting histamine from their body, so supporting methylation is key here.