Histamine Rich Foods

Histamine is a chemical compound produced by the body which is essential for immune responses and smooth functioning of the stomach. It also acts as a neurotransmitter and promotes brain cell communication. It is a type of protein which promotes stomach acid production. Mostly, histamine is known for its negative role. We know that it acts as a mediator in allergic reactions and is responsible for the skin rash, itching or hives developed due to insect bites or allergies or allergic rhinitis. An inflammatory response (swelling as a result of accumulation of blood fluids at the place) and constrictions of smooth muscle (constriction of smooth muscle surrounding the airway leading to shortness of breath), seen during an allergic reaction is attributed to release of histamine. Sneezing, watery eyes, gastric upset and rashes are common signs of allergic reactions. Those who are diagnosed with allergies need to avoid histamine rich foods.

Functions of Histamine

While responding to foreign pathogens, basophils (a type of white blood cells) and mast cells produce histamine. The presence of histamine makes the capillaries more permeable to white blood cells and thus helps fight off infections. It helps improve your digestive health by triggering the secretion of gastric acid in the stomach. Thus, it is not only involved in response to pathogens, but it is also a part of normal biological functions. When mast cells in the genitals release histamine, a woman experiences an orgasm. On the contrary, high levels of histamine in the body are responsible for premature ejaculations in men. The body produces more histamine when you are awake and less when you are asleep. This is the reason for falling asleep after the intake of antihistamines. As they restrict histamine release, you feel sleepy. This indicates that histamine regulates sleep. Low blood levels of this compound are noticed in schizophrenia patients, as a side effect of the antipsychotic medications. An increase in histamine levels helps improve their health. The human body is capable of producing histamine. But by consuming foods that are high in histamine, you can provide sufficient amount of the compound to the body.

List of Foods High in Histamine

Here are top 10 histamine rich foods.

• Yeast containing foods
• Wines like red wine
• Aged cheese
• Sauerkraut
• Spinach
• Avocados
• Yogurt
• Olives
• Pickles
• Processed meats

Foods containing processed meats like hot dogs, sausages, salami, and highly processed and fermented foods are good sources of histamine. Foods that are listed under 'aged proteins', for example, chicken, dried pork sausage, beef sausage, fish like mackerel, sardines, tuna, herring and ham are packed with this essential chemical compound. Examples of fermented aged cheese are Camembert, brie, Gruyere, cheddar, Roquefort, Parmesan and blue cheese. Fermented vegetables (those soaked in vinegar) are rich in histamine. For example, sauerkraut, pickled beets and relishes. Fruits like apricots, cherries, cranberries, currants, dates, loganberries, nectarines, peaches, pineapples, plums, prunes, raisins and raspberries contain a good amount of the compound. People with histamine intolerance may eat thoroughly washed dried fruits. Fermented beverages like beer and fermented milk products are rich in histamine. Here are some more examples of foods that contain substantial amount of histamine:

• Buttermilk
• Sour cream
• Soured bread
• Vinegar-containing foods such as mayonnaise and salad dressings
• Apple cider
• Home-made root beer
• Smoked fish
• Mushrooms
• Eggplant
• Pumpkin
• Tomato products like ketchup, chili sauce and canned tomatoes

Histamine Releasing Foods

Certain foods and drinks are known as histamine releasing foods or drinks. For example, all alcoholic beverages or all citrus fruits are responsible for high histamine in body though they themselves do not contain significant amount of histamine. Citrus fruits trigger the release of histamine that is bound to mast cells while alcohol affects the efficiency of diamine oxidase. The enzyme 'Diamine Oxidase' (DAO) helps metabolize histamine in the body. Therefore, people on a strict histamine-free diet or people with histamine intolerance are generally advised to avoid citrus fruits and all alcoholic beverages. Alcohol, bananas, chocolate, eggs, fish, pineapple, milk, shellfish, strawberries and tomatoes are some of the commonly used histamine releasing foods. Foods which naturally reduce the production of histamine are known as natural antihistamines.

People who develop a deficiency of DAO are not capable of metabolizing histamine. Symptoms like diarrhea, headache, asthma, low blood pressure, irregular heartbeat, hives, itchy skin and flushing can be noticed in such people. They may consume more histamine rich foods. I hope, those who need to avoid histamine also found the above information helpful.