We asked a doctor and dietitian to share low and high histamine foods for those with histamine intolerance.
Many people never think about the fact that most food contains histamines.
And, for the most part, the body is able to break down and digest high histamine foods.
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But a very small subset of people have histamine intolerance that takes a toll on their digestive health.
Keep these foods and diet and nutrition tips in mind if you’re histamine intolerant.
Genetics
“The first is genetics,” Burkhart says.
“Different people will metabolize histamines differently.”
A genetic predisposition is the most common cause of histamine intolerance.
Medications
Taking medications can affect how histamines are broken down.
There are two key enzymes that break down histamine: DAO and HNMT.
This includes non-steroidal and anti-inflammatory drugs.
Most foods have some, but the amount in the food increases over time.
It’s also worth noting that there isn’t a test for histamine intolerance.
“As bacteria count goes upfrom getting older, or sitting out on the counterthe histamine content goes up.
So one part of avoiding histamines in food is making sure everything you eat is super-fresh.
Otherwise, foods to avoid typically include anything that’s been around for a while, explains Burkhart.
While processed meat is already high in histamines, the way you cook it may exacerbate histamine levels.
In one study, grilled pork showed the highest histamine level; it ticked up about 1.5-fold bygrilling.
Ham’s histamine level went up about 1.4-fold after grilling.
Alcohol
Alcohol is also high in histamines.
Strawberries and Citrus
Anecdotally, Burkhart also says strawberries and citrus are high in histamines.
You might have histamine intolerance.
But don’t worry, there are still alotof foods you’re able to still enjoy.
Here are some foods that you should consider keeping as mainstays in your diet.
“That whole time factor is important, as well,” Burkhart says.
For example, some people have better luck with green unripe tomatoes and bananas than with riper versions.
“It’s hard for the first few months, but it gets easier.”
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