Here's a link for the following: http://www.reverta.com/blog/histamine/top-10-histamine-containing-foods/ My Dad likes the blog better when I use colours, so this next bit will be a different colour, to be clear that it's quoted information, and not my own musings over health. The blogger I'm sharing is focused on rosacea, which is red and inflamed skin, which I also seem to have a bit of...further personal confirmation for me that I am dealing with a histamine-not-allergy thing here.
Histamine is a biogenic amine that triggers the immune response. Histamine also acts as a neurotransmitter and has some other physiological functions (such as in the gut). Histamine increases the permeability of small blood vessels so that immune cells and proteins are better able to fight an infection. Histamine is also involved in sleep regulation; too much histamine release in the brain increases wakefulness.
Histamine is also thought to make rosacea symptoms worse. Since we also ingest histamine through our diet, I thought it was helpful to look at what foods contain thehighest amount of histamine. Aged and fermented foods are naturally high in histamine, so these kind of foods dominate the list. I have gathered the information below from various sources on the internet as well as from a number of scientific papers.
The amounts of histamine are given as mg per serving size (either 3.5 Oz., 4 Oz. or pint). Please note that the same food item from different sources vary tremendously in their histamine content: food items that are close to their expiration date have a higher histamine content. Therefore, the numbers given below are for illustrative purposes only.
Here are the top 10 foods high in histamine:
- Champagne (76 mg/4 Oz.)
- Sauerkraut (23 mg/3.5 Oz.)
- Tofu (as high as 22 mg/3.5 Oz.)
- Parmesan Cheese (15 mg/3.5 Oz.)
- Beer (7 mg/pint) Beers vary in histamine content, with top fermented beers being higher in histamine.
- Sausage (6 mg/3.5 Oz.) Fresh sausage is often lower in histamine than the cured/aged sausage.
- Blue Cheese (5 mg/3.5 Oz.)
- Red Wine (3.5 mg/4 Oz.)
- Eggplant (3 mg/3.5 Oz.)
- Tomato Ketchup (2 mg/3.5 Oz.)
- Canned Fish (tuna, salmon, herring) (2 mg/3.5 Oz.)
“Numbers shown are approximate”
Foods that stimulate the release of histamine
Certain foods (even food that is low in histamine) can stimulate the release of histaminefrom mast cells (a type of immune cell). These foods include bananas, tomatoes, strawberries, pineapple, nuts, peanuts, shellfish, spinach, egg white and chocolate. Eating these foods can thus have an indirect effect on rosacea.
Some of the most tasteful food is high in histamine. High histamine levels however, can cause headaches, runny nose, sneezing, stomach aches/cramps and flushing skin.
Maintz, L. and Novak, N. (2007) Histamine and histamine intolerance. Am J Clin Nutr 85: 1185–96.
And another, from the livestrong.com website...a little contradictory, but I like the last bit that allows coffee and rum.
Many types of foods contain the chemical histamine, which can trigger an allergic reaction. While most people can process it without incident, those with sensitivity to histamine may experience a number of unpleasant symptoms. While you cannot completely avoid this chemical, avoiding or limiting consumption of particularly rich food sources can help.
Health Conditions
The inability to process histamine has been identified as a contributor to several health conditions such as eczema, anxiety and panic attacks, asthma, rhinitis and urticaria, more commonly referred to as hives. The British Allergy Foundation notes that studies have shown histamine might play a role in these conditions, and if you suffer from any of them, eating a low-histamine diet might help reduce symptoms.
Histamine Production
The enzyme diamine oxidase helps break down histamine during the digestive process. If you lack sufficient amounts of this enzyme, the histamine can build up in your system, resulting in allergy-like symptoms such as headache, rash, itching and vomiting.
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Using Diet as Diagnosis
The British Allergy Foundation explains you cannot test for histamine intolerance the way you would for an allergy. This means the only way to find out if you would benefit from a low-histamine diet is to try it.
To determine histamine intolerance, doctors typically recommend refraining from high-histamine foods for two to four weeks to see if your symptoms improve. If you notice an improvement, you probably have an intolerance to histamine and you should continue eating in this manner.
To determine histamine intolerance, doctors typically recommend refraining from high-histamine foods for two to four weeks to see if your symptoms improve. If you notice an improvement, you probably have an intolerance to histamine and you should continue eating in this manner.
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- 5 Foods Women Must Avoid
Foods High in Histamine
Any food or beverage that undergoes fermentation contains high levels of histamine, notes the International Chronic Urticaria Society. Examples include cheese--except cottage cheese and ricotta cheese--beer, wine, vinegar, pickles, sauerkraut, and fermented soy products like tempeh, miso and soy sauce.
Other foods naturally high in histamine include spinach, eggplant, fish, processed meats, eggs, chocolate, tomatoes, pumpkin, citrus fruits, berries, raisins, dates, apricots, cherries, peaches and prunes.
Other foods naturally high in histamine include spinach, eggplant, fish, processed meats, eggs, chocolate, tomatoes, pumpkin, citrus fruits, berries, raisins, dates, apricots, cherries, peaches and prunes.
Other Foods to Avoid
Stay away from foods and beverages with artificial colorings, flavorings or preservatives; they contain chemicals that can trigger histamine production. Examples of preservatives include benzoates, sulfites, BHA and BHT.
Avoid the spices cinnamon, chili powder, cloves, anise, nutmeg, curry powder and paprika. Do not drink soda or tea.
Avoid the spices cinnamon, chili powder, cloves, anise, nutmeg, curry powder and paprika. Do not drink soda or tea.
Allowed Foods
While this diet might seem to eliminate many types of foods, you still have a wide variety of items available to you. The required elimination of many processed, commercial foods will probably prove the biggest challenge. Permitted dairy items include plain milk, ricotta cheese and cottage cheese. Choose bread and grain products made with unbleached flour. You can safely eat all vegetables with the exception of spinach, eggplant, tomatoes and pumpkin. Acceptable fruits include apples, bananas, grapes, figs, melon, kiwi, mangoes and pears. Eat only freshly cooked meats and poultry; do not eat leftovers as histamines build up in foods. You can have plain nuts and seeds and most legumes except soybeans and red beans. Acceptable beverages include water, coffee, juice from allowed fruits and vegetables and the alcoholic beverages rum, gin and vodka.
Cheers and chao!
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