by Dr. Will Cole
For healing your gut, bone broth and fermented foods are good food medicine. Beans and spinach are nutrient dense food sources. Smoked meats and fish are great protein options. These foods are all healthful choices for anyone seeking to feel better….aren’t they?
Actually, for some people, these “healthy” foods are anything but, due to a condition many people don’t even know they have called histamine intolerance. If you are histamine intolerant, bone broth, fermented foods, legumes, spinach, and smoked foods can make you feel a whole lot worse, and I have found that for many of my patients, it is an underlying cause of inflammation and chronic symptoms.
What is histamine intolerance?
Histamines are chemicals in your body produced in response to allergens. Specifically, your body produces white blood cells called mast cells to release histamines during the inflammatory-immune response to allergens. This is part of a healthy, balanced immune system. Many foods naturally contain histamine, or trigger the release of histamine in the body.
Problems occur however, when there is a dysfunction or deficiency of the enzymes that break down histamine (those enzymes are called histamine N-methyltransferase (HNMT) and diamine oxidase (DAO). Without the enzymes to effectively get rid of excess histamine, you could experience a histamine overflow, which can cause a lot of problems. This is histamine intolerance.
What are symptoms of histamine intolerance?
Histamine intolerance is basically an allergic reaction without the allergen, sometimes called a “pseudoallergy.” The typical symptoms of histamine intolerance are similar to allergic reactions (like rash, trouble breathing, and a runny nose) but also go beyond your typical sneezing, to include:
- brain fog
- digestive problems
- hormone imbalances
- low blood pressure
- low sex drive
- racing heart
If you typically experience any of these symptoms after eating high histamine foods, you may have a histamine intolerance.
Foods to avoid with histamine intolerance:
These foods could cause an overload of histamine:
- Alcohol (including wine)
- Bone broth
- Canned food
- Fermented food (kefir, kimchi, yogurt, sauerkraut)
- Legumes (soybeans, chickpeas, peanuts)
- Processed foods
- Smoked meat products (bacon, salami, salmon, ham)
Foods that release histamine
These foods are low in histamines but can trigger the release of histamine and create problems for people with histamine intolerance:
- Citrus fruits (kiwi, lemon, lime, papayas, pineapple, plums)
Diamine Oxidase (DAO) enzyme blockers
These foods block the enzyme that controls histamine:
- Energy drinks
- Teas (black, green, yerba)
What to do if you have histamine intolerance:
If you struggle with the symptoms above or find that these foods give you problems, here’s what I recommend:
1. Find out for sure.
In my functional medicine clinic I run labs to look for a high histamine/DAO ratio. This suggests that you’re eating too many histamine-rich foods for your body, and that you don’t have enough enzymes to break them down.
2. Get to the root of the problem.
Why might people have histamine intolerance in the first place? As a functional medicine practitioner, my goal is to get to the root cause of inflammatory problems like histamine intolerance. A few common possibilities:
- leaky gut syndrome
- small intestinal bacterial overgrowth (SIBO)
- gluten intolerance
- nutrient deficiencies
- medications (NSAIDS, pain medications, among others)
- methylation impairments
- disorders like mastocytosis, which leads to too many mast cells
3. Eliminate your problem foods.
An elimination diet is the gold standard for uncovering foods that trigger inflammation for you. The elimination diet I cover in my mindbodygreen video course is low-histamine-friendly. I’ll walk you through how to reintroduce foods after a period of elimination time to find out which ones are causing you problems.
4. Focus on eating fresh foods.
Bacterial growth in foods left unrefrigerated can increase histamine. Eat fresh foods and freeze leftover immediately in single-serve portions.
For a low-histamine diet, focus on these foods:
- Coconut milk
- Egg yolk
- Fresh wild-caught fish
- Fresh organic meat
- Fresh vegetables (except eggplants, tomatoes, and spinach)
- Gluten-free grains (rice, corn)
- Herbal teas
- Non-citrus fresh fruits
- Rice milk
5. Heal your gut.
Note: Certain probiotic supplements, especially those containing prebiotics, won’t agree with you if you have bacterial overgrowths.
6. Eat foods that help your body get rid of excess histamines.
Increase your intake of foods with vitamin B6, vitamin C, and copper.
Vitamin B6: chicken, turkey, and potatoes
Copper: asparagus and liver
Vitamin C: fruits and vegetables (except for those high in histamine)
If you want to learn more about your own health case please check out our free health evaluation. We offer in person as well as phone and webcam consultations for people across the country and around the world.
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