We probably all have heard of the term “histamine,” and if you have allergies of any kind, this is a term that you know all too well. Histamine is a chemical in your immune system that will cause an immediate inflammatory response after you’ve come into contact with a substance that your body views as a potential health threat. Besides being released as a part of your immune response, histamine is also responsible for communicating messages to your brain and is what triggers the release of stomach acid to help digestion. Unfortunately, when your histamine levels go out of balance or your body is not able to break it down, it can affect your bodily functions. Even if you don’t have food or seasonal allergies, it is still possible to have too much or too little histamine present in your immune system. Luckily, you can control histamine levels naturally through your diet by watching your intake of high and low histamine foods. If you find yourself experiencing symptoms of a histamine intolerance, be sure to check out our list of foods to avoid. Some of the common reactions that are associated with a histamine intolerance include:
• Nausea
• Vomiting
• Abdominal cramping
• Dizziness
• Digestive issues
• Anxiety
• Migraines
• Headaches
• Sinus problems
• Congestions
• Hives
• Fatigue
• Irregular menstrual cycle
Knowing which foods are high and low in histamine can help you control your symptoms. Check out this helpful list so that you can manage your symptoms:
High Histamine Foods
• Alcohol
• Fermented beverages
• Aged cheese
• Yogurt
• Sauerkraut
• Shellfish
• Dried fruits
• Citrus fruits (i.e., lemons, limes, oranges, grapefruit)
• Smoked or processed meats
• Avocadoes
• Spinach
• Eggplant
• Tomatoes
Low Histamine Foods
• Peanut butter
• Eggs
• Leafy and herbal teas
• Fresh fruit
• Fresh meat
• Freshly caught fish
• Dairy substitutes (i.e., coconut milk, almond milk, etc.)
• Olive oil
• Gluten-free grains (i.e., rice, quinoa, millet, etc.)
• Fresh vegetables (Except eggplant, tomatoes, spinach, and avocados)
Frequently Asked Questions
Histamine is a chemical involved in the immune system that triggers an immediate inflammatory response when the body encounters a potential threat. It also communicates messages to the brain and stimulates the release of stomach acid to aid digestion.
Symptoms of histamine intolerance include nausea, vomiting, abdominal cramping, dizziness, digestive issues, anxiety, migraines, headaches, sinus problems, congestion, hives, fatigue, and irregular menstrual cycles. Recognizing these symptoms can help in managing histamine levels.
Diet plays a significant role in controlling histamine levels because some foods are naturally high in histamine while others are low. Avoiding or limiting high histamine foods and favoring low histamine options can help manage symptoms related to histamine intolerance.
High histamine foods to avoid include alcohol, fermented beverages, aged cheese, yogurt, sauerkraut, shellfish, dried fruits, citrus fruits like lemons and oranges, smoked or processed meats, avocados, spinach, eggplant, and tomatoes.
Low histamine foods include peanut butter, eggs, leafy and herbal teas, fresh fruits, fresh meat, freshly caught fish, dairy substitutes like almond or coconut milk, olive oil, gluten-free grains such as rice and quinoa, and fresh vegetables except those like eggplant, tomatoes, spinach, and avocados.
Yes, even individuals without food or seasonal allergies can experience histamine imbalances or intolerance. This occurs when the body cannot properly break down histamine, leading to various symptoms regardless of allergy status.
Citrus fruits like lemons, limes, oranges, and grapefruit are naturally high in histamine or can trigger histamine release despite being fresh. Therefore, they are included in the high histamine foods category, which may worsen histamine intolerance symptoms.