Dairy causes a problem for most of us too, so there goes ice cream, pudding, etc. Sugar raises histamine levels too. It also increases inflammation and is a mast cell trigger.
In IgE-mediated allergies, the body generates an immediate response to cow's milk (within minutes or up to 2 hours) and begins to produce IgE antibodies. These antibodies then trigger the release of histamines which cause an allergic reaction.
Protein foods, like fish and meat, especially those that are stored for periods of time, are also likely to be higher in histamine. Even when frozen, these foods, once thawed, will start to increase their histamine levels.
Fresh cream is low histamine. Be careful with fermented creams like sour cream which are higher in histamine. As a general rule of thumb, fresh dairy products like milk and butter are lower in histamine than aged products like aged cheese.
There are some lower histamine options including mascarpone, mozzarella and cottage cheese, as well as some plain soft cheese – select those without additives like thickeners or stabilisers. Cheese made from pasteurised milk is considered lower risk than that made from raw milk.
“Chocolate is made from cocoa beans, which are fermented cacao seeds. Fermented foods are known to be high in histamine, and chocolate is no exception,” said Wendy Busse, a registered dietitian specializing in food sensitivities.
White Bread is likely suitable for a low histamine diet. White Bread is likely low in histamine and other amines and does not trigger release of the body's natural histamine.
Some high-histamine foodsinclude aged or preserved meats such as smoked or cured meat, aged cheeses, fermented foods, and alcohol. Cocoa, certain nuts, avocado, banana, shellfish, tomatoes, citrus fruits, legumes, and strawberries are other foods high in naturally-occurring histamines.
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.
Eggs are likely suitable for a low histamine diet. Egg yolks are low histamine, and egg whites, while traditionally thought of as being histamine liberators, are likely friendly for a low histamine diet as well.
Coffee is high in histamine which can set off what looks like an allergic reaction but it doesn't occur through the typical allergy mechanism. Instead, the histamine from the coffee causes an inflammatory reaction that can be quite severe in some people.
The symptoms of histamine intolerance vary widely.
These include: Flushing, difficulty regulating body temperature, sudden excessive sweating. Hives, rashes, swelling, itchy skin, eczema. Racing heart, palpitations, arrhythmia.
Seasonal allergies are often the cause of histamine production in the body, but foods can also contain this chemical.
Because dehydration can influence the body's natural histamine response, making sure you drink enough water can be an effective way to help keep your histamine response in check.
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.
Chicken is low histamine only if it is fresh or frozen. Like all meat and poultry products, chicken is highly perishable and will form histamine rapidly. Avoid ground, marinated, smoked, aged and/or canned chicken.
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.
Low Histamine Foods
Fruit: blueberries, apricots, cranberries, apples, mango, peaches. Vegetables: Onion, sweet potatoes, asparagus, broccoli, squash, cucumbers, beets. Fats and Oils: animal fats.
High histamine foods include fermented foods, alcohol, aged cheeses, eggplant, avocado, citrus foods, dried fruit, legumes, and processed meats.
Breakfast options
oatmeal made with water or coconut milk. puffed rice with coconut milk. apple, melon, and pear fruit salad with chopped pistachios. smoothie made with mango, coconut milk, chia seeds, and kale.