John Myers
Histamine intolerance is an intolerance to foods rich in histamine. After eating such foods, those affected experience a wide variety of physical reactions, such as itching, discomfort in the gastrointestinal tract, or a runny nose. Although the symptoms are similar to those of allergic reactions, histamine intolerance is not strictly an allergy.
Histamine is a tissue hormone involved in many processes in the body. It is usually broken down by an enzyme in the small intestine. However, in people with histamine intolerance, the breakdown does not work properly and the accumulated histamine triggers symptoms. Unlike with allergies, however, the body does not form antibodies against histamine. Due to the similarity to allergic reactions, histamine intolerance is assigned to the so-called pseudoallergies.
Since the symptoms of histamine intolerance are very unspecific and can also have various other causes, it is not easy to diagnose. A histamine intolerance can often not be determined by a blood test alone. For this reason, possible other causes such as various allergies or diseases must usually be ruled out first.
If the symptoms could not be clarified, there are various approaches to determine histamine intolerance. This includes, for example, keeping a food diary. In this, all food consumed including meal times are documented. Complaints are also recorded. If these occur within four hours after eating, this is a first indication that a food intolerance could be present.
If a histamine intolerance is diagnosed or suspected, the diet should not be changed on your own. Despite the intolerance, it is important to eat as varied and varied a diet as possible to prevent a lack of certain nutrients. Those affected should therefore seek professional nutritional advice in order to determine suitable foods for a balanced diet in the case of histamine intolerance.
The change in diet is divided into three phases. First, for 10 to 14 days, you completely avoid foods with a high content of histamine and other biogenic amines. The second phase lasts six weeks, during which foods containing histamine are gradually reintroduced into the diet. Here it is observed how well they are tolerated. Based on these findings, the third and last phase of the permanent change in diet begins.
Basically, with recipes low in histamine, you should reduce the consumption of foods that have a high proportion of histamine and other biogenic amines. If possible, the consumption of so-called diamine oxidase inhibitors should also be avoided. These include alcohol and certain medications. Diamine oxidase is an enzyme that helps break down histamine.
Histamine is mainly found in foods that have been preserved through microbiological processes such as ripening, fermentation or fermentation. Fresh, unprocessed foods, on the other hand, are usually low in histamine.
Fresh meat is therefore usually harmless, as is cooked ham, for example. Long matured raw sausages and raw ham such as salami, cervelat sausage, mettwurst, Parma ham, Bündnerfleisch, and bacon could be difficult. When it comes to fish and fish products, preference should be given to fresh or frozen goods. Pickled fish products such as rolled mops, matjes or canned tuna as well as smoked fish can be incompatible with a histamine intolerance.
When it comes to dairy products, people with histamine intolerance should preferably consume fresh milk, buttermilk, cream, quark, yoghurt, and butter. Shortly matured cheeses such as cream cheese or young Gouda are also often tolerated. On the other hand, long-ripened hard or blue cheeses such as Parmesan, Roquefort, or Brie could cause problems.
Affected people can tolerate most fruit and vegetables without symptoms, while one should be careful with very ripe bananas and with pickled and fermented foods such as sauerkraut or pickles. In addition, chocolate, cocoa, certain citrus fruits, and some types of nuts can contain other biogenic amines that can cause symptoms in severe histamine intolerance.
