Unfortunately, many of us are already familiar with histamine reactions, especially during spring and fall when pollen levels are high. But did you know that nutritious foods such as fruits and vegetables may also contain high levels of histamines, or when eaten can trigger a release of histamines in your body? This can also lead to symptoms similar to seasonal allergies, like itching, rash, fatigue, brain fog—and, in some cases, even more severe reactions such as, racing heart, sudden changes in blood pressure and anxiety.
Do you feel itchy, anxious, bloated, or get a headache after eating and wonder why? You could be experiencing something called Histamine Intolerance, and the answer may be hiding in your foods.
If you suspect you are experiencing symptoms of histamine intolerance, consider starting a low-histamine diet to reduce elevated histamine levels potentially stored in your body.
Very high-histamine foods (avoid or limit strictly):
- Aged cheeses
- Alcoholic beverages
- Canned or smoked fish, such as tuna, sardines, and anchovies
- Cured or processed meats, including salami, bacon, and pepperoni
- Fermented foods, such as sauerkraut, pickles, soy sauce, and miso
- Leftovers, particularly those stored for more than 24 hours
- Vinegar and vinegar-based foods
Moderate-histamine foods (eat in small amounts):
- Avocados
- Citrus fruits
- Eggplant
- Spinach, fresh or cooked
- Strawberries, preferably fresh
- Tomatoes and tomato sauce
- Walnuts, cashews, and peanuts
Histamine liberators (may trigger histamine release):
Some foods appear in more than one category because they may both contain histamine and promote its release.
- Alcoholic drinks
- Chocolate
- Citrus fruits, including oranges, lemons, limes, and grapefruit
- Fresh pineapple
- Fresh strawberries
- Raw or fresh tomatoes
- Fully ripened bananas
- Shellfish
Beverages are easy to overlook during an elimination diet. When following a low-histamine diet, consider avoiding these drinks as well:
- Black or green tea, particularly when steeped for a long time
- Energy drinks containing caffeine
- Caffeinated or decaffeinated coffee
- Fermented drinks, such as kombucha
Elimination diets take time, so allow yourself a gradual adjustment period as you identify which foods you can tolerate. Keeping a food journal can also help you track what you eat and any reactions you notice.
As a second step, you may want to consider supportive options such as enzymes, probiotics or antihistamines, which can help your body process and eliminate histamine. CLICK HERE to learn more about supplements that support histamine disorder.
Lastly, apps such as Food Intolerances offer a more complete list of foods, ranking them in relation to their level of histamines. These can be helpful, especially if tracking your meals.
If any of this resonates with you and you are looking for more support to move forward, please contact me for a consultation. I would be happy to help you manage your symptoms naturally and help you reset! Please call (203) 453-0122 or CLICK HERE to schedule a consultation.
