Low Histamine Foods Fruit: blueberries, apricots, cranberries, apples, mango, peaches. Vegetables: Onion, sweet potatoes, asparagus, broccoli, squash, cucumbers, beets. Fats and Oils: animal fats.
Cherries and blueberries are considered to be histamine liberators although most people tolerate them well.
Cocoa, certain nuts, avocado, banana, shellfish, tomatoes, citrus fruits, legumes, and strawberries are other foods high in naturally-occurring histamines.
Foods which are reported as having lower histamine levels include most fresh produce, fresh meat, certain fresh/frozen fish, eggs including quail eggs and most fresh herbs.
Raspberry is low histamine; however, limit portions. Every person has unique dietary triggers. Your reaction to raspberry may be different than someone else's.
Fruits and Vegetables
But fruits such as apricots, cherries, cranberries, peaches, berries, nectarines and oranges contain high levels of histamine and should be avoided.
Citrus Fruits – Vitamin C (ascorbic acid) is an antioxidant that prevents oxidative stress in the body and is also a natural antihistamine. Consuming adequate amounts of Vitamin C from citrus fruits such grapefruits, oranges, lemons and kiwis can also help fight infections.
There is also interest around vitamin co-factors which aid the DAO enzyme in degrading histamine, such as the B complex vitamins. Vitamin B6 and Vitamin C, in particular, have been shown to reduce symptoms of seasickness and histamine intolerance.
Summary. Natural antihistamines may help you control your seasonal allergies. Common ones are stinging nettle, vitamin C, quercetin, butterbur, bromelain, and probiotics. Some alternative practices—such as acupuncture, nasal irrigation, and exercise—may also help you manage symptoms.
Antihistamines block histamine activity, seeking to stop the allergic reaction. Many allergy medications on the shelves of your local drugstore work as antihistamines. But there are also certain foods and plant extracts that may similarly block the effects of histamine.
Low Histamine Foods
Fruit: blueberries, apricots, cranberries, apples, mango, peaches.
Boiled, fried, or poached eggs aren't affected by cooking methods when it comes to histamine content. Eggs are low in histamines, this makes them ideal for the low-histamine diet. Chickpeas, peanuts, and lentils have been found to have low concentrations of histamines and may be safely consumed in a low-histamine diet.
Broccoli is likely suitable for a low histamine diet. Broccoli is likely low in histamine and other amines and does not trigger release of the body's natural histamine.
Blueberries contain salicylates, which are natural-occurring chemicals in plants. This compound is what causes most allergic reactions to blueberries. Salicylates are found in other foods and products so if you are found to be allergic, consider staying away from products that contain salicylates.
High Histamine – Avocado is considered a food with very high levels of histamine. Such foods can intensify the release of histamine in the body, thereby triggering allergy symptoms.
Berries: Berries, especially blueberries, are full of vitamins and antioxidants called flavonoids that fight inflammation. They also have chemicals that regulate your immune system, which can reduce chronic inflammation.
Nettles. Nettle leaf is a natural antihistamine that naturally blocks histamine production. It can be made in to a tincture or tea, but for allergy relief, capsules made from dried nettle leaves are the most effective option.
Besides, magnesium helps in lowering histamine levels and reduction of various inflammation types in the lungs and airways in general (13).
Seasonal allergies are often the cause of histamine production in the body, but foods can also contain this chemical.
A single application of vitamin D3 to the skin decreased the immediate skin response to an IgE allergen. It decreased production of leukotrienes and histamine.
Probiotics are one of the most essential supplements for healing histamine intolerance.
Medications, such as certain painkillers (ibuprofen and morphine, among others), antibiotics and drugs for high blood pressure, can also release histamine. A vitamin B12 injection also releases (a lot of) histamine from the mast cells.
Sweet potato: Sweet potatoes are always an excellent choice when looking for a histamine intolerance recipe, as they are naturally low in histamine (1).
Potatoes do not have a high histamine content and do not increase the body's histamine burden. Therefore, most people with histamine intolerance can eat them safely. You can also eat potatoes with additional food sensitivities, such as gluten sensitivity.