5 Top Foods for Histamine Intolerance

A low-histamine diet is fundamental for anyone suffering from histamine intolerance. However, a low-histamine, anti-inflammatory, and mast cell-stabilizing diet can also be beneficial for people with allergies, asthma, irritable bowel syndrome, rheumatism, or other chronic inflammatory diseases.

Here is a list of 5 top foods that can have a positive effect on histamine levels in the body.

Ginger

According to the SIGHI list, the root is classified as having a histamine intolerance of 1, so you should carefully test your individual tolerance. Generally, however, ginger is well tolerated. Ginger (*1) contains quercetin, citral, and linoleic acid. These substances have been shown to lower histamine levels and are also known as natural antihistamines. Ginger is therefore considered a helpful remedy for many food intolerances. Furthermore, ginger can provide support for some symptoms of histamine intolerance. It has anti-inflammatory properties, can counteract fatigue and mood swings, and alleviate digestive problems. A true wonder weapon!

paprika

Bell peppers (*2,3) are an excellent source of vitamin C. (DhfPG) Vitamin C has an antioxidant effect and supports histamine breakdown. Furthermore, vitamin C protects the intestinal mucosal cells and thus contributes to normal energy metabolism in the cells of the small intestine mucosa.

Apple

The apple (*4) also has a histamine-lowering function because it contains quercetin.
Flavonoids such as quercetin reduce the release of histamine from activated cells.
Quercetin inhibits mast cells by blocking mast cell membranes and excessive histamine release. It also has anti-inflammatory properties.

broccoli

Broccoli (*5, 6, 7) is rich in vitamin C, which is an important cofactor 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 level, the higher the histamine level. Vitamin C has been shown to inhibit histamine release and suppress immune responses. Broccoli is also rich in protein and fiber. A high-fiber diet promotes good gut health.

Wild blueberries

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

*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: an assessment of 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 immunoglobulin-E mediated mediator release from human cultured mast cells. Clinical & Experimental Allergy 30(4):501-5085) ) (A Kappl - German Naturopathic Journal, 2014
(*5) E Yonova-Doing - Current Nutritional Medicine, 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 Food Science for Beginners
(*8) Current news: The new era of hormone replacement therapy Leitner H Journal of Gynecological Endocrinology 2015; 9 (4)
(*9) The phenolic constituents of the 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