Chocolate itself is relatively low histamine; however, it may act as a histamine liberator. In other words, it triggers the release of the body's existing histamine. Chocolate also contains other biogenic amines, tyramine and phenylethylamine, which slow degradation of histamine.
Often noted for its mood-boosting chemical effect to the brain, a lesser known fact is that chocolate can also release histamines in the body that may trigger embarrassing and uncomfortable reactions if you suffer from a histamine intolerance or DAO deficiency.
The histamine content in chocolate varies bet- ween 5 – 100 mg/kg, depending on the type of chocolate.
On our trusted Histamine Intolerance Food List, we've listed chocolate as red - foods that our sources seem to agree are high histamine = ? (white chocolate may be slightly better tolerated).
Dark chocolate is low-to-moderate histamine depending on production. It also contains other biogenic amines like tyramine and phenylethylamine which slow degradation of histamine. It can also act as a histamine liberator; in other words, it triggers the release of the body's existing histamine.
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.
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.
Cocoa, certain nuts, avocado, banana, shellfish, tomatoes, citrus fruits, legumes, and strawberries are other foods high in naturally-occurring histamines.
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.
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.
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.
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.
The best way to clear histamine from the body is to start an elimination diet that involves only eating and drinking substances that contain low amounts of histamine.
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.
Low Histamine Foods
Fruit: blueberries, apricots, cranberries, apples, mango, peaches. Vegetables: Onion, sweet potatoes, asparagus, broccoli, squash, cucumbers, beets. Fats and Oils: animal fats.
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.
Avocados are naturally very high in histamine and such high levels can be problematic for people with histamine intolerance. If you suspect that you may have histamine intolerance, it is best to avoid foods high in histamine, such as avocados.
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.
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.
Seasonal allergies are often the cause of histamine production in the body, but foods can also contain this chemical.
A blood histamine test must be collected rapidly, as soon as symptoms develop. Instead of a blood test, a histamine test performed on urine collected over a 24-hour period may be ordered instead to evaluate histamine production over a longer time frame.