Histamine intolerance

Have you heard of histamine?

Formerly quite unknown, histamine intolerance has recently gained more attention. If you feel uncomfortable after eating certain foods, the trigger could be an excessive histamine load.

Histamine is a natural component of many foods and is also produced by our body itself, naturally occurring in our foods. It is necessary for important functions in the body. It regulates blood pressure, stimulating stomach acid production, increasing intestinal movement, and promoting a balanced sleep-wake cycle. However, for some people, excessive histamine intake can lead to health problems. This is particularly the case for people with histamine intolerance.

What is histamine?

Histamine is a so-called biogenic amine that is formed in everyday protein metabolism during the breakdown and conversion of proteins. Where it is released, it causes muscle contraction, for example, of the airways or the digestive tract. Histamine has many important functions in our body. For example, it acts as a messenger during allergic reactions and is involved in regulating the sleep-wake cycle and blood pressure.

Histamine in foods

Proteins naturally occur in foods. Histamine is formed in our foods through the bacterial breakdown of the amino acid histidine. However, some plant-based foods also naturally contain histamine.

The amount of histamine primarily depends on the production and storage of food. Large amounts of histamine are found in foods that are produced or made edible with the help of bacteria or yeast cultures, such as soy sauce, salami, cheese, sauerkraut, beer, wine, or champagne. Besides the desired process of maturation, significant amounts of histamine can be formed as a byproduct. However, histamine can also be formed due to improper storage through the breakdown of the amino acid histidine.

Histamine-rich foods

Foods contain varying amounts of histamine. It is particularly important for sensitive individuals to know which foods they can enjoy without concern and which ones they should avoid. We provide you with an overview of histamine-rich foods.

Meat/fish

Smoked, cured (preserved), marinated, dried, or spoiled meat products

Raw sausages

Raw ham

Herring

Anchovies

Tuna

Mackerel

Canned fish

Shellfish and mussels

Dairy products

Long-aged cheese such as Parmesan

Camembert

Cheddar

Harzer Cheese (Handkäse)

Processed cheese

Mold cheese

Chocolate

Cereal products

Baked goods with additives and ready-made baking mixes

Fruits

Overripe fruit

Citrus fruit

Pineapple

Bananas

Kiwi

Raspberries

Strawberries

Canned fruit

Nuts

Vegetables

Tomatoes

Spinach

Sauerkraut

Tinned vegetables

Pickled vegetables

Alcoholic beverages

Wheat beer

Red wine

Liqueurs

Sparkling wine

Champagne

Sweets/Other

Chocolate

Nougat

Marzipan

Jam

Peanut butter

Soy products

When the histamine load becomes too high

For most people, consuming histamine through our food is not a problem. However, it can happen that the histamine load in our body increases. This can have various reasons:

1. Inhibition of the histamine-degrading enzyme

Histamine is usually broken down by enzymes in the intestine. In case of intolerance, this breakdown is impaired. Enzyme deficiencies, medications, and alcohol can decrease the activity of the enzyme, resulting in an accumulation of too much histamine in the body.

2. Consuming other biogenic amines

Other biogenic amines, such as serotonin, require the same enzyme for breakdown as histamine and are preferentially broken down. This leaves insufficient capacity for histamine breakdown. Foods that contain serotonin include bananas, nuts, and cocoa or chocolate.

3. Consumind histamine-liberators

Histamine liberators are substances that can release or activate stored histamine in the body. These are found in foods such as strawberries, bell peppers, pineapple, peanuts, citrus fruits, tomatoes, seafood, alcohol, and glutamate.

Histamine intolerance – the metabolic disorder

Histamine intolerance is a metabolic disorder in which the body is unable to properly break down histamine. This results in the accumulation of histamine in the body, triggering unwanted reactions. The allergy-like symptoms usually occur shortly after consuming histamine-rich foods (within a few minutes to an hour) and are not specific, as they can vary greatly.

Histamine intolerance is not inherited but acquired during life. It develops slowly with increasing age. The most reliable method to diagnose histamine intolerance is through an elimination diet. This involves avoiding all foods that are high in histamine or that release histamine. If symptoms improve, there is a high probability of histamine intolerance.

Possible symptoms

Skin: Skin redness, hives, itching, urticaria, eczema

Gastrointestinal symptoms: nausea up to vomiting, diarrhea, stomach cramps

Cardiovascular system: tachycardia, dizziness, arrhythmias, drop in blood pressure

Asthma, headaches and migraines

What can I do if I have histamine intolerance?

If you suffer from histamine intolerance, you should avoid foods with high histamine content as well as histamine liberators. It may also be useful to consult a doctor or healthcare professional for advice. The therapy for histamine intolerance involves a change in diet. A low-histamine diet significantly improves symptoms.

Histamine poisoning

In high doses, histamine causes poisoning in all people. Histamine poisoning often occurs after consuming sardines, mackerel, and tuna, as these fish species contain a lot of histidine. Bacteria can convert histidine into biologically active histamine, causing a form of fish poisoning.

Histamine-poor foods

There are many foods that contain low levels of histamine or histamine liberators. People with histamine intolerance can confidently choose these foods.

Meat/fish

fresh or frozen meat and poultry

cooked and boiled sausages

cod

pollock

plaice

cod

redfish

Dairy products

pasteurized milk and long-life milk

butter (sweet cream)

crème fraîche

fresh cheese

cottage cheese

quark

cream

unripened cheese varieties, such as mozzarella or young butter cheese

Cereal products

Corn/Maize

Rice

Millet

Quinoa

Noodles/Pasta

Wheat, oats, barley, spelt

Fruits

Apple

Berries: blueberry, currant, blackberry, gooseberry, lingonberry, cranberry, and grape

Pomegranate

Lychee

Melon (all kinds)

Stone fruit: date, cherry, mango, apricot, nectarine, peach

Vegetables

Cabbage varieties: broccoli, kale, red cabbage, cauliflower

Cucurbits: cucumber, pumpkin, zucchini

Solanums: potato, bell pepper

Root vegetables: fennel, carrot, celeriac, parsnip, radishes, beetroot, black salsify, sweet potato, onion

leek

asparagus

Alcoholic beverages

Clear spirits

White wine

Lager

Sweets/Other

Gummies

Popcorn

Honey

Mild spices

Kitchen herbs

Brandy or apple cider vinegar

Binding agents such as corn flour or potato flour

The most important thing is to find out which foods cause the symptoms. If you suspect that you are sensitive to histamines, you absolutely should consult a doctor. With a diagnostic diet you can discover whether it really is histamine that you react to. If your suspicion is confirmed, you can specifically avoid foods that contain high amounts of histamine or that increase your histamine load.