Similar to allergies and food sensitivities, histamine intolerance may be another cause of your adverse food reactions. However, histamine intolerance is not well understood by most people and can be difficult to diagnose.
Headache or migraine
Runny nose
Nasal congestion
Diarrhea
Asthma
Low blood pressure
Hives and/or itching
Chronic fatigue
Irregular menstrual cycles
anxiety
Dizziness
Signs:
red rash
hives
Tissue swelling
Heated tissue
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And more!
Leaky Gut
In our practice, we often see histamine intolerance combined with leaky gut . Because your intestines are where most of the DAO enzyme is produced, when the intestine becomes inflamed or damaged, your body may produce less DAO, leading to a buildup of histamine.
If your DAO gene contains certain mutations (also known as “SNPs”), you may develop histamine intolerance. Your risk may increase. Genetic testing can help determine whether you have these mutations; However, a mutation in this gene does not guarantee that you will have histamine intolerance.
Women tend to experience histamine intolerance more than men.
What Foods Have Histamine?
Histamine While treating a root cause intolerance requires a functional medicine approach, you may find some relief following a low-histamine diet. Eliminating histamine-rich foods may reduce the amount of histamine in your bloodstream that your body needs to eliminate.
There are many other potential causes of histamine intolerance:
Environmental causes such as pollen and dust mites
Excessive alcohol intake
Diet too much in fermented foods, too much protein and consuming aged foods
Hormonal excess, especially estrogen
Adrenal fatigue
Lack of sleep
Stress and anxiety
Nutritional deficiencies
Foods to avoid on a low histamine diet:
Alcohol
Fermented foods such as kombucha, yogurt, and sauerkraut
Aged cheeses
Avocado
Dried fruit
Eggplant
spinach
Smoked meats
shellfish
p>Tomato
Leftovers for more than a day
Foods to avoid if you have histamine intolerance
Foods Rich in Histamine
Fermented alcoholic beverages, especially wine, champagne and beer
Fermented foods: sauerkraut, vinegar, soy sauce, kefir, yogurt, kombucha, etc.
Vinegar Foods containing: pickles, mayonnaise, olives
Cooked meats: pastrami, salami, sausage, luncheon meats and hot dogs
Soy foods: sour cream, sour milk, buttermilk, sour bread , etc.
Dried fruit: apricots, prunes, dates, figs, raisins
Most citrus fruits
Aged cheese, including goat cheese
Nuts: walnuts, cashews, and peanuts
Vegetables: avocado, eggplant, spinach, and tomatoes
Smoked fish and certain types of fish: mackerel, mahi-mahi, tuna , anchovy, sardine
Foods That Release Histamine
Alcohol
Banana
Chocolate
Cow's milk
Nuts
Papaya
Pineapple
shellfish
Strawberries
Tomato
Wheat germ
Many artificial preservatives and dyes
DAO-Blocked Foods
Alcohol
Energy drinks
Black tea
Mate tea
Green tea
Some of the essential nutrients required for these enzymes to function properly are:
HMT – Mg, Zn, B6 (P5P ), MethylB12, Methyl Folate
DAO – Iron, Folic Acid, B12, Vitamin C, Iron, P5P
AO – NAD (B3), FAD (B2), Molybdenum, Iron, Vitamin K
In my practice, the top 2 depleted nutrients from long-term high histamine are B6 (P5P) and B9 ( methyltetrahydrofolate).
Low Histamine Foods
Freshly cooked meat or poultry
Fresh turtleneck ladi
Baked eggs
Gluten-free grains *: rice, quinoa, corn, millet, amaranth, teff
Pure peanut butter *
Fresh fruits: mango, pear, watermelon, apple, kiwi, cantaloupe, grapes
Fresh vegetables (except tomatoes, spinach, and eggplant)
Milk substitutes: coconut milk, rice milk, hemp milk, almond milk *
Edible oils: olive oil, coconut oil
Leafy herbs
Herbal teas
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