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.
How the Morkare Team Works Together and Diet is an Important Factor
At Morkare Natural Clinic, our team of experienced nutritionists, naturopaths, and homeopaths work together to provide personalized care and support. A balanced diet is an essential component of overall health, and our clinical nutritionist can help you develop a tailored 5 or 7-day meal plan that aligns with your individual needs and goals.
Our nutritionist will carefully consider your:
- Dietary preferences and restrictions: Whether you’re vegetarian, vegan, or have specific food allergies or intolerances, our nutritionist will create a meal plan that accommodates your needs.
- Health goals: Whether you’re aiming to lose weight, improve digestion, or boost your energy levels, our nutritionist will design a meal plan that supports your objectives.
- Lifestyle: Our nutritionist will take into account your lifestyle, including your work schedule, cooking habits, and access to ingredients.
Why Choose Morkare Natural Clinic?
At Morkare Natural Clinic, we offer Nutrition, Homeopathy and Naturopathy services, allowing us to provide a truly personalized and comprehensive approach to your health and wellbeing. Our experienced Brisbane Homeopath and Brisbane Naturopath work collaboratively to create tailored treatment plans that address your specific needs.
Here’s why you should choose us:
- Expert practitioners: Our team consists of highly qualified and experienced nutritionists, homeopaths and naturopaths.
- Holistic approach: We consider your physical, mental, and emotional health to create a comprehensive treatment plan.
- Personalized care: We listen attentively to your concerns and tailor our treatments to your needs.
- Commitment to natural healing: We believe in the power of the body to heal itself and support this process with natural therapies.
- Convenient location: Our clinic in Brisbane makes it easy for you to access our services.
- Functional Tests: We can organise various functional tests to check for Nutrient index and Mineral Depletion to access why the body is acidic.
If you’re interested in learning more about various diets and how it can benefit you, book an appointment with our clinical nutritionist at Morkare.
Disclaimer: It's important to consult with a healthcare professional before starting any new diet.