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.
White chocolate is thought by some to be less high in histamine. Some prefer carob over chocolate, but that is also suspect in terms of histamine levels.
Milk chocolate, created with milk powder, acts as a histamine liberator and contains other biogenic amines like tyramine and phenylethylamine. White chocolate is generally a better choice. Every person has unique dietary triggers. Your reaction to milk chocolate may be different than someone else's.
Cocoa powder can also act as a histamine liberator; in other words, it triggers the release of the body's existing histamine. Every person has unique dietary triggers. Your reaction to cocoa may be different than someone else's.
Follow a low histamine diet that eliminates high histamine foods and calms your body's inflammation. Incorporate fresh foods like fruits and vegetables (avoiding high histamine ones), fresh meat and seafood, and whole grains.
Some people with histamine intolerance can eat chocolate with no problem while others find that it triggers their symptoms. If you are unsure of your tolerance, it is best to err on the side of caution and avoid chocolate to prevent any potential problems.
Coffee contains histamines in low amounts, but for people who are sensitive to them, it contains plenty to get a reaction out of them. While the natural histamine content in coffee is low, some coffee processes can increase histamine levels.
Sweet potatoes have low levels of histamine while also stimulating the secretion of digestive enzymes from the pancreas, which is great considering that histamine intolerance often includes symptoms of digestive distress in many individuals.
Bananas are not directly high in histamine, but many people have reported that bananas are still a trigger for their histamine intolerance symptoms. Such a food is known as a “histamine liberator,” and should therefore be treated like a high histamine food.
Oats are typically considered a low histamine food, but be mindful of personal sensitivities. If you are coeliac, then be sure to use certified gluten free oats. Use toppings that are suitable for a low histamine diet.
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.
Peanut butter is low histamine but does act as a histamine liberator; in other words, it triggers the release of the body's natural histamine. Every person has unique dietary triggers. Your reaction to peanut butter may be different than someone else's.
Sugar doesn't directly release histamine, but sugar can cause a histamine reaction by increasing the level of inflammation in the body.
Why Yogurt Is High Histamine. Most yogurts have histamine raising probiotic strains. Research has shown that the probiotic strains Lactobacillus casei and Lactobacillus bulgaricus raise histamine levels . These histamine producing strains are in almost all yogurt for fermentation.
As a rule, bread is not a histamine bomb. However, it depends on the grain and the other ingredients of the bread. The type of production is also important, because firm types of bread are better tolerated than airy ones. For histamine intolerance, bread from the previous day or toasted bread is also well suited.
Green Tea: Contains polyphenols (such as EGCG) which counter inflammation. Green tea is also high in quercetin, making it a natural anti-histamine.
Drinking adequate amounts of water helps keep histamines at safe and healthy levels that your body can process efficiently. If you are not sure how much water to consume each day, take your weight in pounds and divide it in half – that gives you the number of ounces of water that you should drink.
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.
High Histamine Foods
Vegetables: Eggplant, avocado, tomatoes, olives, beans. Dairy: Cheese, yogurt, processed cheese. Protein: Canned, smoked, dried meats/fish. Tuna, mackerel, anchovies, shellfish.
Managing a histamine intolerance tends to involve making dietary changes, taking antihistamines or enzyme supplements, and avoiding or limiting the use of medications that trigger the release of histamine.
What is the most powerful natural antihistamine? Researchers haven't yet established any natural product as the “best” or “most powerful.” Natural antihistamines with the most research backing their use include stinging nettle, vitamin C, quercetin, butterbur, bromelain, and probiotics.
You can block nighttime histamine release and get a better night's sleep by taking 0.25 -1 mg of ketotifen or zaditen at night.