HISTAMINES

Histamines are chemicals released by the body during times of stress and during allergic reactions.

Because it's so widespread in the body, when histamine is released it can result in a wide variety of symptoms, such as; migraine headaches, sneezing, itchy eyes, hives, rashes, sinus congestion, headaches, wheezing and diarrhoea. 

Histamines also occur naturally in some foods as a result of microbial enzymes converting the amino acid histidine to histamine. In addition, a number of foods and food additives can also bring about the release of histamines in the body.

Histamine intolerance refers to a reaction to foods that have high levels of naturally occurring histamines or that trigger the release of the body’s own histamine. It may also refer to a reaction to the histamine produced by the body during an allergic reaction. 

The following list is only a guide:

 

 

FOODS HIGH IN HISTAMINE

FOODS THAT TRIGGER THE RELEASE OF HISTAMINE

FRUITS & VEGETABLES

  • Avocados
  • All Berries
  • Citrus
  • Dried Fruits
  • Aubergine
  • Mango
  • Mushrooms
  • Nectarines
  • Olives
  • Pumpkin
  • Sauerkraut
  • Spinach
  • Stone Fruits
  • Tomatoes
  • Bananas
  • Papayas
  • Pineapple
  • Strawberries
  • Tomatoes

GRAINS, NUTS, SEEDS & LEGUMES

  • Soured Breads
  • Baked goods made with a lot of yeast
  • Bleached flour products
  • Red beans
  • Soy beans
  • Peanuts
  • Cashews
  • Walnuts

MEAT, POULTRY, FISH & EGGS

  • Pickled, smoked, cured and processed meats and fish
  • All leftover cooked meats
  • Anchovies, mackerels and sardines
  • Egg white (raw)
  • All fish
  • All shellfish

DAIRY & SOY

  • All cheeses (esp aged or fermented cheese eg parmesan & blue)
  • Buttermilk
  • Margarine
  • Kefir
  • Sour cream
  • Yoghurt
  • Fermented Soy products (eg tempeh, miso, soy sauce & tamari
  • Milk

 

BEVEREDGES

  • Alcoholic beverages, esp beer, wine and champagne
  • Carbonated drinks & colas
  • Cider
  • Chocolate & cocoa drinks
  • Flavoured milks
  • Fruit juices
  • Root beer
  • Tea – black or herbal
  • AlcoholFOOD ADDITIVES
 
  • Hydrolysed lecithin
  • Preservatives (esp benzoates, sulphites, BHA & BHT) (links)Artificial food colouring (esp Tartrazine)
  • Artificial flavourings

 

SWEETS, CONDIMENTS, SAUCES & SEASONINGS

  • All fermented foods eg picked, smoked sauerkraut, soy or tamari
  • Cocoa & chocolate
  • Confectionary &cake decorations
  • Flavoured syrups
  • Some herbs & spices: anise, cinnamon, cloves, curry powder, paprika, nutmeg
  • Jams & jellies
  • Vinegar or vinegar containing foods eg mayonnaise, mustard, salad dressing, tomato, chilli sauce, pickles, relishes and olives
  • Yeast Extracts
  • Chocolate