High histamine levels are found in food such as tuna, mackerel, anchovy, spinach, wine, cheese, sausage and fermented foods2,18.
Spinach is a high-histamine food, which means it naturally has high levels of histamines. Histamine intolerance is difficult to diagnose. Often it requires ruling out food allergies first. If your healthcare provider suspects histamine intolerance, they may recommend a low-histamine diet to see if it helps.
Tomato-, eggplant- and spinach-related products have been successfully analyzed and were all found to contain histamine. Higher amounts were quantified in eggplants, eggplant salads and spinach in the range of 15.4–34.2 mg kg−1 and lower in fresh tomatoes and related products (0.8–10.6 mg kg−1).
Spinach contains elevated levels of histamine, and cooking does not lower histamine levels. So, for anyone with many histamine intolerance symptoms such as rashes, hives, sinusitis, asthma, itching, migraines, anxiety, and insomnia, or is following a low histamine diet, you should avoid eating spinach.
Vitamin C is a natural antihistamine, which means it can lower histamine levels and mitigate allergic reactions and symptoms. Consume plenty of Vitamin C rich foods, like tropical fruits, citrus fruits, broccoli and cauliflower, and berries.
Carrot is likely suitable for a low histamine diet. Carrot is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers. Your reaction to carrot may be different than someone else's.
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.
Anti-Inflammatory Foods
Research shows that vitamin K-rich leafy greens like spinach and kale reduce inflammation, as do broccoli and cabbage. So does the substance that gives fruits like cherries, raspberries, and blackberries their color.
There is currently no cure for histamine intolerance. The key to success is for the patient to learn to adjust to a low-histamine diet and manage the condition(s) until it either goes away, or for life.
All that said, there are foods that are really useful because they act as natural anti-histamines, inhibiting the action of histamine – these include onions, apples and blueberries. Read more about low-histamine foods.
Oats are both low in histamine and great if you have high cholesterol or acid reflux issues, and they're very versatile for making low histamine breakfasts in a snap.
Substituting the moderate-histamine vegetables is fairly simple. Lettuce or chard can stand in for spinach; summer squash or zucchini for eggplant.
White Onion is likely suitable for a low histamine diet. White Onion is likely low in histamine and other amines and does not trigger release of the body's natural histamine. Every person has unique dietary triggers.
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.
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.
Cucumber is likely suitable for a low histamine diet. Cucumber is likely low in histamine and other amines and does not trigger release of the body's natural histamine.
Cancer-Fighting Properties: Cauliflower and histamine intolerance actually go very well together (unless you have a sulfite sensitivity), as in cauliflower histamine content is very low, and it's overall a very healthy food.
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.
Helps Fight Allergies: Red Apples
An apple a day keeps the allergist away. Red produce like apples contains a compound called quercetin. This compound is responsible for the red color and works as a natural antihistamine in your body.
“Antihistamines” control allergy symptoms by blocking histamine activity. But our body can also produce enzymes such as histamine-N-methyltransferase and diamine oxidase (DAO) capable of inactivating histamine.
Apple is likely suitable for a low histamine diet. However, be especially careful with dried fruits which tend to contain preservatives like sulfur dioxide or sulfites. These can trigger reactions in some patients.