Food additives for histamine intolerance
This blog article is all about the topic of additives and histamine intolerance. Additives should be viewed rather critically in a low-histamine diet—but also in a healthy diet in general.
Perhaps you know this situation too:
You really want to eat a low-histamine diet – but the food industry doesn't make it easy for you. That's why (especially in the beginning) you spend way too much time standing in the supermarket reading through the ingredients of various products. And even then, you often don't know what is tolerable and what is not.
That was (and still is) how we felt. That's why we now have a great solution for you:
A list of the additives you should avoid as much as possible when following a low-histamine diet
Below you can read about which intolerant additives can be found in processed foods. And we also have a solution for you regarding which products you don't need to worry about at all.
What are additives?
Additives are generally either synthetic or of natural origin. There are different types of additives, such as preservatives, colorings, acidulants, anti-caking agents, or emulsifiers. You will often find so-called E-numbers on the packaging. The "E" stands for "Europe," as the same E-numbers for additives are used throughout Europe.
Why are there additives in food?
Over 300 additives are currently approved for use in food. Many foods must have a certain shelf life until they are consumed, which is why preserving and stabilizing additives are used. Furthermore, additives also contribute to foods smelling, looking, or tasting better. After all, gummy bears wouldn't be colorful without colorings.
Frequently used types of additives:
Preservatives
... extend the shelf life of food: inhibit the growth of bacteria, mold, and yeast
Antioxidants
... fats, vitamins, or flavorings are protected from reacting with atmospheric oxygen
Flavor enhancers
... the taste should be intensified after processing the product
Sweeteners
... sugar is replaced
Colorings
... the appearance of food is "enhanced"
Thickening agents
... ensure that the consistency becomes thicker and firmer.
Unfortunately, these substances are contained in many processed foods, which is why it is often so difficult to find tolerable products when following a low-histamine – and thus "clean" – diet.
Don't want to spend a long time studying the ingredient list every time you go shopping? Our organic vegetable broth shows that it can be simple: It contains no unnecessary additives and is free from yeast, garlic, and onions, making it suitable for a low-histamine diet.
This way, you always have a versatile base for seasoning and refining your everyday meals close at hand.
Lieferzeit: 2-3 Tage
Which additives are high in histamine?
Even though we recommend relying on unprocessed foods and products, not every product with additives is equally intolerant. There are many additives that are high in histamine and that you should watch out for and avoid. However, there are actually also additives that are often well-tolerated in a low-histamine diet.
Which additives you should avoid on a low-histamine diet:
- Citric acid (produced via mold) (1)*
- Citric acid (derived from lemons) (1)*
- Locust bean gum (2)
- Guar gum (1)
- Vinegar (1-3)
- Yeast extract (2)
- Flavorings/Flavoring agents (1)
- Carrageenan (2)
- Gelatin (1)
- Amaranth (E123) (2)
- Glutamate (2)
- Gum arabic (1)
- Sunflower oil (1)
- Sunflower seeds (2)
- Tomato paste (2)
Yes, there is a difference between the two types of citric acid (Citronensäure vs. Zitronensäure in German), which lies in their extraction and origin: "Citronensäure" is a cultivated mold, while "Zitronensäure" is extracted from lemons.
General tips for your shopping
There are a few basic rules for low-histamine shopping. The top criterion is:
The fresher, the better. The less fresh a food is, the more histamine-forming bacteria are present on the products.
Furthermore, organic quality is very important. Otherwise, there is a higher risk that harmful substances will be on the food. These include, for example, heavy metals as well as antibiotics or pesticides. Since we can hardly avoid ingesting such substances from time to time, we should do something good for our liver and gut.
Try to make sure you buy as many natural and unprocessed foods as possible.
By the way, the following applies to this topic as well: Pay attention to your individual tolerance limit! There are some affected individuals who can tolerate some substances in small amounts, while others cannot at all. That is why our information only represents a rough guideline.
Are you still at the beginning of your low-histamine diet and looking for a little more guidance in everyday life? Our HistaStarter set makes getting started a little easier: It contains six selected organic foods that are suitable for a low-histamine diet – for more variety and enjoyment, without you having to search long for suitable products every time.
Lieferzeit: 2-3 Tage
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