Histamine and hay fever: How to alleviate symptoms
Hay fever, or pollen allergy, is caused by airborne pollen from grasses, trees, and grains. This pollen is present every year, often starting in spring. It triggers an allergic reaction in the conjunctiva and nasal mucous membranes . In hay fever, the immune system mistakenly identifies the harmless proteins in the pollen as a threat and attacks them.
Immune defense substances, also known as immunoglobulin E (IgE, IgE antibodies), are produced. These allergens trigger the release of the inflammatory mediator histamine by the immune cells , leading to allergy-specific symptoms such as a runny nose, itchy eyes, or sneezing. Is there therefore a connection between hay fever or pollen allergy and histamine intolerance?
Histamine intolerance and pollen allergy: How do they affect each other?
Some people with histamine intolerance also suffer from pollen allergies or grass allergies, and vice versa. Why is this, and how can you avoid symptoms?
Tips for reducing histamine in pollen allergies
Those suffering from pollen allergies should pay attention to a low-histamine diet , at least during pollen season. Low-histamine foods can alleviate pollen allergies, while high-histamine foods can worsen symptoms. This is because allergens already cause the body to release more histamine. A low-histamine diet can therefore prevent the levels of this messenger substance from rising even further. You should consider these tips for your diet and daily life to reduce potential allergy triggers and support your immune system :
- fresh, natural products
- Keep a food and symptom diary
- Get enough sleep and relax
- Avoid stress and prolonged strain
- adequate vitamin D supply (in winter)
- abstain from nicotine and alcohol
- Avoid histamine-rich medications
- anti-inflammatory, alkaline foods
- Eat little sugar and animal protein
- healthy gut flora
It is noticeable that the tips for improving a pollen allergy are the same as those for improving a histamine intolerance.
Natural remedies to relieve pollen allergy and histamine intolerance symptoms
Certain foods can reduce the risk of allergies and improve symptoms:
- Vitamin C: Foods rich in vitamin C, such as broccoli and elderberries, have anti-inflammatory and antioxidant properties. Vitamin C can also lower histamine levels and strengthen the immune system.
- Quercetin: Quercetin is found in onions, garlic, and apples and is a natural antihistamine. This plant compound has a positive effect on allergies.
- Histamine inhibitors: Medicinal herbs such as parsley can inhibit the release of histamine in the body.
- Secondary plant compounds: Secondary plant compounds such as carotenoids are antioxidants that protect our cells from oxidative stress and free radicals. They are found in green leafy vegetables, pumpkin, chard, and kale.
- Flavonoids/phytonutrients: Sea buckthorn, elderberry and blackcurrants have an anti-inflammatory effect due to their high content of flavonoids and phytonutrients.
- Expectorants: Herbs such as thyme are natural expectorants that have antimicrobial properties.
Low-histamine foods for hay fever
These foods contain little histamine , so you can eat them without worry if you have a pollen allergy:
- rice
- potatoes
- various vegetables
- apricots
- peach
- sour cherries
- blueberries
- blackberries
- Cranberries
- mango
- melon
- coconut
- Chestnuts
- Macadamia nuts
Apples are generally low in histamine; however, caution is advised for those with a birch pollen allergy, as a cross-allergy may occur.
Histamine-rich foods
Histamine is found in some foods, especially processed foods and those that have been aged or stored for a long time, such as aged cheese. Some foods are also histamine liberators, meaning they cause the release of histamine in the body.
Others contain different biogenic amines that interfere with the breakdown of histamine. The following foods can trigger symptoms of hay fever and histamine intolerance:
- Hard cheese such as aged Gouda
- offal
- salami
- Yeast
- sourdough
- fresh baked goods
- tomatoes
- Legumes
- sauerkraut
- spinach
- citrus fruits
- pineapple
- kiwi
- Raspberries
- Strawberries
- bananas
- nuts
- Vinegar
- cocoa
- licorice
Cross-allergies to foods
Because pollen allergens resemble the protein structures of certain foods , some people react not only to pollen but also to certain foods:
Birch pollen: People with a birch pollen allergy can react not only to apples, but also to stone fruits such as cherries and plums, as well as to soy or nuts.
Grass pollen: People with a grass pollen allergy often experience symptoms when consuming legumes, grains, or peanuts.
Herb pollen: People with an allergy to herb pollen such as mugwort may experience allergic symptoms when consuming chamomile, carrots, peppers, celery, cucumbers, artichokes and various spices.
Conclusion - Grass allergy worsens histamine intolerance symptoms
Hay fever is not always accompanied by histamine intolerance, just as histamine intolerance is not always accompanied by pollen allergy. Nevertheless, both conditions can coexist, and there is a close connection between histamine intolerance and pollen allergy . In both cases , the human body releases histamine , which is why the symptoms are so similar.
If you already suffer from a histamine intolerance, pollen can trigger your histamine levels and worsen your symptoms, even without a pollen allergy. Various remedies can provide relief. Natural antihistamines are generally the best option for your health. However, if symptoms are severe, medications like antihistamines can help. They block the binding sites of the biogenic amine histamine. They are available as tablets, sprays, drops, or syrups.
These should only be taken in emergencies, however, as they can cause numerous side effects such as nausea, loss of appetite, or fatigue. If you tolerate histamine-containing foods well despite having a pollen allergy, you can consume them regularly, as this helps your body maintain a certain tolerance level to the allergens .