Coffee and histamine intolerance
Around 30 million people in Germany regularly enjoyed their caffeinated coffee in 2021. Across the European Union, approximately 40,000 60-kilogram bags of coffee were consumed in 2020/21. Coffee is a daily indulgence and is indispensable for many people, especially as a pick-me-up before or during breakfast.
Especially for those with histamine intolerance, drinking coffee can trigger a variety of symptoms. However, coffee doesn't actually contain much histamine. Why is coffee so poorly tolerated by people with histamine intolerance? What alternatives are there so they don't have to give up coffee entirely? We'll answer these questions in this blog post.
Coffee and histamine (intolerance)
According to the SIGHI list, coffee is relatively low in histamine and therefore rated as 1. The problem: Caffeine enhances the effects of biogenic amines. Since biogenic amines are broken down via the same metabolic pathway as histamine, a competitive situation arises. Thus, coffee effectively blocks the DAO enzyme, which is already involved in the breakdown of histamine. Additionally, coffee is considered a histamine liberator.
This means that your body releases its own histamine via mast cells – even if you haven't actually consumed anything containing histamine. Histamine intolerance symptoms can then occur up to 72 hours after drinking coffee.
Important for you and for us: We always point out that you should not only pay attention to the histamine content of the food itself, but also avoid/limit potential histamine liberators, DAO inhibitors, or biogenic amines, depending on your individual tolerance level.
Whether you should generally avoid coffee is not a question that can be answered definitively. It depends on your individual tolerance and also on how much histamine your body has absorbed in the last few hours. Since coffee can exacerbate these symptoms, we recommend using alternatives. We'll show you these further down in the blog post.
What symptoms coffee can trigger in people with histamine intolerance
The symptoms can vary widely. For example, they may include:
- skin redness
- Gastrointestinal problems
- Headaches or migraines
- Heart palpitations
- inner restlessness
- Irritation of the mucous membranes/increased sneezing/runny nose
Alternatives to coffee for those with histamine intolerance
The number one alternative to maintain the taste of coffee is decaffeinated coffee. However, there are a few things you should keep in mind:
- The decaffeinated coffee should have been produced without chemical solvents.
- Looking for an organic decaffeinated coffee
Another suitable alternative to regular coffee for those with histamine intolerance is grain coffee, especially chicory or spelt coffee. You should avoid other grains such as barley, malt, or rye.
These alternatives, of course, lack the energy boost. People with histamine intolerance can also benefit from stimulants. Fortunately, there are other options besides coffee consumption.
You could, for example,
- going for a walk in the fresh air
- Do yoga or stretching exercises
- Develop a routine that automatically wakes you up.
For the morning ritual of sitting at the table with a warm cup of tea, low-histamine or even histamine-reducing tea (e.g., tulsi tea, hibiscus tea, peppermint tea) is also recommended. In addition, vitamin C contributes to reducing tiredness and fatigue.
You should definitely keep this in mind: Lupin coffee is definitely not an alternative. Lupins are protein-rich legumes and contain histamine.
Special feature: Espresso for people with histamine intolerance
Espresso is often better tolerated by many people with stomach problems. This may be because espresso beans are roasted more gently and for a longer time. Furthermore, espresso is brewed more quickly than regular filter coffee. This can be easier on the stomach, as fewer potentially irritating substances end up in the drink. Still water is often drunk with espresso, which also improves its tolerability.
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