The highest amount of histamine is produced during the ripening of cheeses, when proteins are degraded to free amino acids including histidine (6, 9, 24, 31). Cheeses are one of the most common products responsible for histamine poisoning in humans (11, 23).
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.
The average histamine contents for the Cheddar cheese samples varied from 0.21 mg/g for the extra- sharp cheeses to non-detectable levels in the pro- cessed samples. The highest Cheddar cheese his- tamine content (1.3 mg/ g) was found in both a sharp sample and in a mild.
Cheese may be high or low histamine depending on its type and age. Soft and hard aged cheeses are high in histamine, whereas fresh cheeses are lower in histamine. If consuming, test your individual tolerance very carefully after you've completed the elimination phase of the low histamine diet.
The following foods contain higher levels of histamine: fermented dairy products, such as cheese (especially aged), yogurt, sour cream, buttermilk, and kefir.
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.
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.
Aged cheeses such as Parmesan, Gouda, Swiss and cheddar are generally considered to be higher in histamine, while mozzarella, ricotta, cottage cheese and cream cheese have lower amounts of histamine.
“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.
Feta is high histamine and also inhibits DAO, the enzyme that breaks down histamine and other amines in the body. It is also high in another amine called Tyramine. Every person has unique dietary triggers. Your reaction to feta may be different than someone else's.
Low Histamine Foods
Vegetables: Onion, sweet potatoes, asparagus, broccoli, squash, cucumbers, beets.
Haloumi and other fresh cheeses are low histamine. Aged and ripened cheeses are high histamine. Every person has unique dietary triggers.
Fresh fruit, especially apricots, shouldn't cause problems for people with histamine intolerance. Apples are also a low-histamine fruit.
Or, consider switching to Swiss cheese; one study found the probiotics in this variety could decrease inflammation.
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.
Yogurt is a fermented product that contains moderate levels of histamine. Many individuals with histamine intolerance are eventually able to tolerate small amounts of yogurt.
Caffeine Intolerance: Symptoms of Coffee Allergies
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.
Bananas act as histamine liberators. In other words, they trigger the release of the body's existing histamine. Every person has unique dietary triggers. Your reaction to unripe banana may be different than someone else's.
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.
High histamine foods include fermented foods, alcohol, aged cheeses, eggplant, avocado, citrus foods, dried fruit, legumes, and processed meats.
Apples, (especially their peels,) are rich in quercetin, a flavonoid that has a natural anti-inflammatory and antihistamine effect. Quercetin can help to prevent immune cells from releasing histamines, which cause an allergic response.
Butter is low histamine. Every person has unique dietary triggers. Your reaction to butter may be different than someone else's. Test your individual tolerance to ingredients carefully and then keep track of them with the Fig app.
Sourdough, a fermented bread, can be moderately high in histamine and other amines like tyramine. Every person has unique dietary triggers. Your reaction to sourdough may be different than someone else's.
White Rice is likely suitable for a low histamine diet. White Rice is likely low in histamine and other amines and does not trigger release of the body's natural histamine.