Histamine is included in many foods. The foods that are particularly high in histamine include mature cheese, salami, red wine, nuts, sauerkraut and smoked meat. However, the histamine content of a food is not always the same. Because through maturation and fermentation processes, the amount of histamine contained in the food can increase.
Histamine liberators: tomatoes and strawberries
In addition to foods that contain a lot of histamine, there should also be foods that ensure that stored in the body histamine is released. Such foods, which include tomatoes and strawberries, are referred to as histamine liberators. So far, however, could not be proven that some foods actually have this effect in humans.
Finally, sufferers should also avoid foods that contain other biogenic amines. In addition to histamine, for example, serotonin, spermine and putrescine are among the biogenic amines. Ingestion of these substances can cause similar symptoms in the body as with histamine. Under certain circumstances, the degradation of histamine is inhibited.
Histamine intolerance: food preparation
As the histamine content of foods increases through maturation processes, foods should always be consumed as fresh as possible. The type of preparation has no effect on the histamine content, since histamine is heat and cold stable. If possible, prepare the food yourself, then they will not contain any hidden additives. Keep in mind that eating hot foods can cause discomfort for some sufferers as the heat releases histamine.
Histamine, which is contained in fluids, can be particularly well absorbed by the body. Therefore, drinks such as beer or red wine are particularly harmful and should be avoided in case of histamine intolerance in any case. In addition, it is also advisable to abstain from alcohol, as this can inhibit the activity of histamine-degrading enzymes.
Histamine intolerance: grocery list
Certain foods are not suitable for patients with histamine intolerance due to their high histamine content. During the first treatment phase, these foods should definitely be avoided. Whether individual foods are tolerated in small quantities at a later date is individually different.
In the following grocery list, we have collected some foods for you that you should refrain from with histamine intolerance. The list does not claim to be exhaustive. Some of the foods listed contain other biogenic amines that should also be avoided in case of histamine intolerance.
- Meat: salami, ham, smoked meat
- Fish: Canned fish, seafood, not freshly caught fish, frozen fish with broken cold chain
- Dairy products: Ripened cheeses, lactose-free milk
- Vegetables: tomatoes, spinach, eggplant, avocado, sauerkraut, pickled vegetables
- Fruit: citrus fruits, bananas, pears, kiwi, papaya, raspberries, strawberries, red plums
- wheat products
- Beans and legumes
- Sweets: chocolate, cocoa, marzipan, nougat, snacks, jam
- Alcohol: red wine, certain beers, sparkling wine
- Drinks: Black and green tea, energy drinks
- Other: nuts (especially walnuts and cashews), vinegar, yeast, hot spices, mushrooms
Histamine intolerance: Compatible foods
What foods people can eat without problems, is individually different. As a small suggestion you will find below a list of foods that are often tolerated despite histamine intolerance.
- Meat and fish: fresh meat and fresh fish
- Fruit: Apples, melons, cherries, apricots, blueberries, cranberries, mango, lychee, currants, peaches
- Vegetables: onions, pumpkin, radishes, potatoes, carrots, broccoli, leeks, zucchini, cucumbers, green salad, asparagus, garlic, corn, rhubarb and beetroot.
- Cereal products: spelled, rice and maize noodles, yeast-free rye bread, oatmeal, millet, corn and rice flour
- Dairy products: quark, yoghurt, young cheese, cream cheese
- Milk substitutes: rice milk, oat milk, coconut milk