What Is Histamine Intolerance?
Histamine is the chemical or hormone that mainly sends messages to the brain which signals the release of stomach acids for digestion. It is released as part of the immune system’s response to any potential injury or allergic reaction. Typically, histamine intolerance affects around one percent of the global population. An intolerance to histamine would happen when the body cannot break down enough of its level in the intestines which can cause or create a rise in blood histamine levels.
In individuals suffering from histamine intolerance, this would mainly occur due to low levels of an enzyme called diamine oxidase (DAO). It is the primary agent responsible for breaking down the digested histamine. When the body loses the potential to break down the histamine obtained from the diet, it may leak through the intestinal lining and enter the bloodstream. This leakage of histamine into the blood triggers an immune response. It is important to note that while fresh and unprocessed foods contain much lower levels of histamine, fermented foods are capable of producing or elevating blood histamine levels.
What Are the Symptoms of Elevated Histamine Levels?
Excess of histamine may lead to:
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Allergies or allergy-like symptoms like itching, sneezing, and hives.
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Joint pain.
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Nausea or vomiting.
Even while one may not immediately experience the clinical symptoms of elevated histamine levels, they may appear as histamine builds up. These elevated levels may eventually exacerbate headaches, mental fog, anxiety, sleeplessness, rashes, bloating, or even nasal congestion. In females, it may gradually exacerbate premenstrual syndrome and period pains as well as menstruation symptoms.
What Foods Are Included in Low Histamine Diet?
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Fruits: Apples, pomegranates, grapes, cherries, pears, plums, peaches, etc.,
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Fresh Vegetables: Arugula, sweet potato, yam, butternut squash, winter squash, artichokes, broccoli, carrots, onions, peppers, cucumbers, and spaghetti squash.
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Herbs: Basil, parsley, oregano, rosemary, cilantro, thyme, and turmeric.
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Grains: Quinoa, and brown rice (gluten-free).
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Legumes: Chickpeas, black beans, and kidney beans.
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Fresh Meat and Fish: Chicken, turkey, salmon, etc.,
As many meals that are higher in histamine can cause these allergic reactions, it would be crucial to first identify every food that had caused the reaction so that it would be easy to exclude it from the diet. People can try the low-histamine diet after consulting a dietitian or nutritionist once food allergies have been ruled out.
What Medications Interfere or Cause Excess Histamine?
Many of the prescription drugs are capable of interfering with levels of DAO (Diamine Oxidase) in the body. Some examples of drugs that can interfere with enzyme regulation and metabolism are listed below as follows:
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Antibiotic medications.
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Antidepressant drugs.
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Gastrointestinal medications.
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Antiarrhythmics.
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Antihypertensives.
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Muscle relaxants.
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Narcotics.
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The gut lining may also be harmed by the use of nonsteroidal anti-inflammatory drugs (NSAIDs), treatments containing local anesthetics, excessive alcohol intake, certain systemic health disorders, or immunocompromised people.
What Foods Should Be Excluded from Histamine Intolerance?
Foods to be excluded for people with histamine tolerance include;
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Aged cheeses.
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Processed meat.
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Dairy products.
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Alcohol.
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Vegetables such as spinach, tomatoes, and eggplant.
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Fruits such as strawberries, cherries, citrus fruits like papaya, orange, lemon, and pineapple.
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Packaged and processed foods, snacks, cookies, and sweets.
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Readymade grains.
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Yogurt.
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Egg whites.
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Cocoa.
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Chocolate.
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Peanuts.
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Green tea and black tea.
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Soy.
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Frozen and smoked fish, and shellfish.
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Cinnamon, vinegar, and other food additives.
Histamine intolerance can damage the health of the intestinal walls, which can eventually result in intestinal barrier dysfunction. The above-mentioned foods or drugs are capable of either creating histamine or interfering with metabolism in those who are at risk. If the intolerance is severe, the healthcare professional may suggest a diet low in histamine or one that is entirely histamine-free.
How Is a Low Histamine Diet Planned?
To avoid the histamine binding in the stomach and to ensure that it is eliminated through the stool, fermented foods must be completely avoided in the low histamine diet. Vitamins C and D, quercetin, bromelain, curcumin, etc., may help with elevated histamine symptoms and lower levels of histamine in the body. When reintroducing the foods on the list into the diet, experts frequently advise using a food diary to document the experience or reaction. Reintroduction into the diet can then be ensured with careful measurement of the tolerance levels with such high histamine foods. Based on the individual's dietary requirements, a long-term, balanced, and healthy eating plan would be recommended.
Conclusion
The inability of the body to metabolize ingested histamine is referred to as histamine intolerance. The diagnosis is usually performed after ruling out allergic symptoms and the presence of at least two clinical manifestations. The simplest way to determine whether the symptoms are caused by histamine intolerance is to simply follow a low-histamine diet while seeking the advice of a registered dietitian or nutritionist. However, this should not be regarded as a long-term therapy choice. Any restrictive diet should only be followed for a brief period prescribed by the healthcare professional because it may ultimately affect the nutritional profile and physical immunity.