Alcohol and histamine: Tips for low-histamine enjoyment

In this article, we take a "histamine-centric" look at alcohol. Alcohol is a recreational substance and should never be consumed in excessive amounts. But is it suitable for a low-histamine diet? We'll answer this and other questions in this article.

Alcohol: An Overview

A glass of red wine with a relaxed dinner, a few beers at Oktoberfest, or a bottle of Prosecco at the club—alcohol is enjoyed everywhere. However, it should be clear to everyone that alcohol isn't healthy. According to the WHO, alcohol consumption is one of the leading risk factors for mortality . In Germany, more than 10 liters of pure alcohol per capita are consumed annually by people aged 15 and over. Furthermore, alcohol, along with omega-6 fatty acids, gluten, and histamine, is among the most common inflammatory triggers. And what about alcohol and histamine ?

Relationship between alcohol and histamine

Alcohol is problematic for several reasons when following a low-histamine diet. Firstly, alcohol is a histamine liberator , which promotes and accelerates the release of the body's own histamine. Secondly, alcohol is very high in histamine and is classified as a DAO blocker . For these reasons, it is particularly important for anyone with a histamine intolerance to test their individual tolerance.

The effects of alcohol on histamine-sensitive individuals

Alcohol has the problematic property of blocking the enzyme DAO (diamine oxidase), which is responsible for breaking down histamine. As a result, histamine cannot be properly broken down in the small intestine and is more easily absorbed into the bloodstream. Additionally, alcohol increases the permeability of the intestinal lining (leaky gut syndrome), leading to increased absorption of histamine into the body. It is important to note that there is no such thing as histamine-free alcohol, even if some manufacturers advertise it as such.

High-histamine and low-histamine alcohol: An overview

There are alcoholic drinks high in histamine that should be avoided:

• red wine
• Mulled wine
• many varieties of white wine
• champagne
• Sparkling wine
• Brandy
• Apple cider
• top-fermented beer such as Kölsch, Altbier, malt beer or Hefeweizen
• dark, aged spirits such as whisky, dark rum, brandy or cognac
• Long drinks and cocktails such as Gin and Tonic, Cuba Libre, Pina Colada, Aperol Spritz, Lillet Wild Berry or Sarti Spritz
• Liqueurs such as Sambuca, Baileys or herbal liqueur

However, there are also lower-histamine options:

Often, it's the fruit juices that add even more histamine to the alcoholic beverage due to incompatible fruit varieties and citric acid . Furthermore, the added sugar feeds the harmful gut bacteria.

More tolerable types of alcohol include:

• bottom-fermented beers such as Pilsner, Helles, Schwarzbier or Lagerbier
• low-histamine wine or sparkling wine
• clear spirits such as gin, vodka, grain spirit or clear fruit brandies
• Peach liqueur or eggnog (preferably homemade)

There is no such thing as histamine-free alcohol , so you should always be mindful of your individual tolerance level . If you'd like to enjoy a glass of low-histamine wine or sparkling wine on special occasions, consume it only from reputable suppliers.

Histamine in wine: How does histamine form in wine and how can its tolerability be recognized?

A certain amount of histamine is produced during wine fermentation . The grape variety is not the determining factor; rather, it is the quality of the grapes that matters. Clean grapes generally have a lower histamine content. Malolactic fermentation and storage also influence tolerability.

Producing low-histamine wine requires special procedures. The grapes must be high-quality and fresh, the working methods must be very hygienic, and the storage period must be as short as possible. In short, malolactic fermentation must immediately follow alcoholic fermentation.

Tips for buying wine on a low-histamine diet

When buying wine, it's advisable to pay attention to the label. Although there's no official seal for low-histamine wine, the ECARF seal can indicate that the wine is suitable for people with allergies and intolerances. Some labels also include the statement "histamine-tested."

Cocktails and long drinks on a low-histamine diet: Here's what you need to know.

It's particularly important to note that cocktails and long drinks often contain additives such as fruit juices, various fruits, or soft drinks. Some cocktails are unsuitable for a low-histamine diet due to these additives. To prepare a low-histamine cocktail or long drink, you can mix low-histamine spirits like gin, vodka, or grain spirits with low-histamine fruit juices.

Tips for better alcohol tolerance on a low-histamine diet

For celebrations or other occasions, you can also implement the following tips:

• Drink plenty of still water : Histamine is water-soluble, so you should drink even more water than usual.
• Pay attention to the quantity : In moderation, not in excess! Limit alcohol consumption to a minimum.
• Low-histamine diet : A low-histamine diet should be followed, especially before and after consuming alcohol.
• Never on an empty stomach : To increase tolerance, you should eat a meal before consuming alcohol.
• Nutrient absorption : The absorption of nutrients is very important for your mast cells.

• Strengthen the liver and intestines : Regular liver and intestinal cleanses increase alcohol tolerance.

Recipe ideas for non-alcoholic cocktails for a low-histamine diet

Below you will find some recipes for delicious, alcohol-free and low-histamine cocktails. Depending on your tolerance, you can of course add some alcohol if you wish.

Pink Drink

This drink not only looks great, but can also be beneficial for a low-histamine diet. It's quick and easy to prepare – and truly delicious.

The recipe is: low-histamine, gluten-free, lactose-free, vegan

You will need the following ingredients:

• Hibiscus tea
• Maple syrup
• coconut milk or other plant milk (1)
• Pomegranate seeds (frozen) (1)
• ice cubes

Pomegranate-Passion Fruit Mocktail

Let's have a drink! This low-histamine pomegranate-passion fruit mocktail offers a delicious non-alcoholic alternative to the classic cocktail.

The recipe is: low-histamine, gluten-free, lactose-free, vegan

You will need the following ingredients:

• ice cubes
• Passion fruit juice (1)
• Acerola juice
• Mineral water (1)
• Pomegranate seeds (frozen) (1)
• Cane sugar
• rosemary

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