5 Top Foods for Histamine Intolerance

A low-histamine diet is the basis for all those who suffer from histamine intolerance. But a low-histamine, anti-inflammatory, and mast-cell-stabilizing diet can also be supportive for people with allergies, asthma, irritable bowel syndrome, rheumatism, or other chronic inflammatory diseases.

Here, we have listed 5 top foods that can have a positive effect on histamine levels in the body.

Ginger

According to the SIGHI list, ginger root is declared with a score of 1, so you should carefully test your individual tolerance. However, ginger is generally well tolerated. Ginger (*1) contains quercetin, citral, and linoleic acid. These substances have been proven to have a histamine-reducing effect and are also referred to as a natural antihistamine. Ginger is thus also considered a remedy for many food intolerances. In addition, ginger can be supportive for some symptoms of histamine intolerance. It has anti-inflammatory effects, can counteract states of exhaustion and mood swings, and relieve digestive problems. A real miracle weapon!

Bell Pepper

Bell pepper (*2,3) is an excellent source of vitamin C. (DhfPG) Vitamin C has an antioxidant effect and supports histamine breakdown. In addition, vitamin C protects the intestinal mucosa cells and thus contributes to a normal energy metabolism of the cells of the small intestinal mucosa.

Apple

The apple (*4) also has a histamine-reducing function because it contains quercetin.
Flavonoids like quercetin reduce the release of histamine from activated
mast cells, inhibiting mast cell membranes and the excessive release of histamine. Quercetin also has an anti-inflammatory effect.

Broccoli

Broccoli (*5, 6, 7) is rich in vitamin C, which is an important co-factor for the digestive enzymes DAO and HNMT. It supports the normal regulation and function of the immune system. Studies have shown a correlation between vitamin C levels and histamine levels in the blood. The lower the vitamin C value, the higher the histamine value. Vitamin C has been proven to inhibit histamine release and suppress immune reactions. Broccoli is also rich in proteins and fiber. A fiber-rich diet ensures good gut health.

Wild Blueberries

Wild blueberries (*8,9,10) contain quercetin and therefore have a histamine-lowering effect. Other nutrients include vitamin C, zinc, and iron. They positively influence our metabolism and immune system by acting as antioxidants, anti-inflammatory agents, and mild antiseptics. Due to an astringent (contracting) effect, they can even help with acute diarrhea.

Many of these foods can be easily integrated into daily life. Our vegan Organic Smoothie Powder combines, among other things, broccoli and wild blueberries with other selected organic ingredients such as barley grass, turmeric, moringa, and spirulina. This way, you can easily supplement your diet with valuable plant-based ingredients – ideal for a low-histamine, low-fructose, gluten-free, and lactose-free diet.

*Sources:
(1) *Iris Kabus: Zingiber officinale – Ginger (Zingiberaceae), Medicinal Plant of the Year 2018 https://www.botanik-bochum.de/jahrbuch/Pflanzenportraet_Zingiber_officinale.pdf
(*2) Jarisch R, Götz M, Hemmer W, Missbichler A, Raithel M, Wantke F: Histamine Intolerance. Histamine and Seasickness, 2004
(*3) Vitamin C as an antioxidant: evaluating its role in disease prevention Sebastian J. Padayatty , MRCP, PhD ,Arie Katz , et al., (2013) https://www.tandfonline.com/doi/abs/10.1080/07315724.2003.10719272
(*4) (Kimata et al (2000) Effects of luteolin, quercetin and baicalein on immunglobulin-E mediated mediator release from human cultured mast cells. Clinical & Experimental Allergy 30(4):501- 5085) ) (A Kappl - Deutsche Heilpraktiker-Zeitschrift, 2014
(*5) E Yonova-Doing - Aktuelle Ernährungsmedizin, 2016
(*6) Clemetson CA (1980) Histamine and ascorbic acid in human blood. J Nutr 110(4):662-6684)
(*7) Gerald Rimbach • Jennifer Möhring Helmut F. Erbersdobler Lebensmittel-Warenkunde für Einsteiger
(*8) Current topics: The new era of hormone replacement therapy Leitner H Journal für Gynäkologische Endokrinologie 2015; 9 (4)
(*9) The phenolic compounds of fruit: https://link.springer.com/content/pdf/10.1007/BF01842919.pdf
(*10) The healing powers of herbal and fruit teas – preparation methods: Wolfgang Möhring https://books.google.de/books?hl=de&lr=&id=b5cSBwAAQBAJ&oi=fnd&pg=PT3&dq=wilde+heidelbeeren+entgiften&ots=kwjobKgiql&sig=WrGHh2U4LyOUE8VQyTeIDlHlbjU&redir_esc=y#v=onepage&q=heidelbeere&f=false