Histamine intolerance
In this post, we will have a look at histamine intolerance. We will attempt to define what it is, how it is diagnosed, and mention the foods to avoid to manage it.
Histamine is a compound required for certain major functions in your body i.e:
- For the transmission of chemical messages between nerve cells.
- Involved in immune responses-it causes the symptoms associated with allergic reactions.
- For the activation and release of gastric acid to aid in the digestion process.
Histamine intolerance is the inability to break down histamine leading to high concentrations of histamine in your body. High histamine levels in the body interfere with normal body functions, and presents with different signs and symptoms that vary from person to person including:
- Depression
- Irritability
- Dizziness
- Joint pain
- Rashes
- Nausea
- Vomiting
- Fatigue
- Headaches
- Abdominal cramping
- Sneezing
- Breathing difficulties
- Tissue swelling
- Hypotension
There are a variety of reasons as to why you can have histamine intolerance. Your health practitioner can help you to determine its cause. The inability to breakdown histamine is a result of the deficiency of diamine oxidase (DAO) enzyme. (DAO) levels may be affected by:
- Imbalanced proportions of gut bacteria
- Gastrointestinal complications such as leaky gut syndrome
- The excessive intake of foods containing high amounts of histamine
- Certain medications e.g. naproxen that interfere with DAO production
Assessment And Diagnosis
To determine the presence of histamine intolerance, your health practitioner will request you to integrate the elimination diet to pinpoint particular foods causing the intolerance. Some sample blood tests will also be performed to assess for DAO deficit.
How To Manage Histamine Intolerance
The management of histamine intolerance using dietary approaches entails incorporating a diet that contains low amounts of histamine. This means opting for food selections that have little quantities of the histamine. Such food selections include:
- Fresh vegetables and fruits
- Fresh meat and fish
- Grains e.g., brown rice, maize
- Legumes-beans, peas, lentils
- Egg yolks
- Oils e.g., olive oil, coconut oil
Foods to avoid include:
- Cheeses
- Strawberries, Citrus fruits e.g., lemons, oranges,
- Alcohol
- Fermented products e.g., sauerkraut, buttermilk, sour cream
- Food additives e.g., food colours, food preservatives etc.
- Yeast
- Packaged and processed foods e.g., meats, fish, baked goods
- Shellfish e.g., clams, molluscs, lobsters
- Beverages e.g., tea, chocolate
There are various diets and methods to manage histamine intolerance depending on its cause, though it is key that foods high in histamine be avoided. By seeking your dietitian’s advice, you can receive further guidance as per your needs.