Histamine Intolerance
Histamine intolerance is related to Small Intestine Bacterial Overgrowth (SIBO) and Dysbiosis, where your gut’s good flora is diminished and bad bacteria flourishes.
Histamine is in a group with other small molecule neurotransmitter substances such as serotonin, epinephrine (adrenaline) and dopamine, and a small amount is always circulating throughout your body, communicating messages to your brain. Whatever the trigger — everything from allergies and leaky gut to enzyme deficiency and high intake of histamine-rich foods can lead to high histamine levels Normally, the amount of histamine which is released is balanced by diamine oxidase (DAO), an enzyme in your gut that breaks down the histamines. If the DAO in your gut doesn’t do this, that’s when allergies, hives, rashes and other issues develop.
Avoid these Foods
- Very-high-histamine foods: seafood, particularly canned or smoked fish, ketchup, parmesan cheese, champagne.
- High-histamine foods: aged cheese, fermented foods like kimchi, sauerkraut, kombucha, yogurt and kefir, all alcohol, vinegar and cured meat, chocolate.
- Medium-histamine foods: spinach, mushrooms, tomatoes, eggplant, canned vegetables, dried fruit, strawberries, papaya, avocados and pineapple.
You can eat
- Grass-fed meat/poultry
- Organic, pastured eggs
- Fruits: Mango, pear, watermelon, apple, kiwi, cantaloupe and grapes
- Non dairy milk: Coconut milk, rice milk, hemp milk and almond milk,
- Leafy Greens & Herbs
- Fresh, wild-caught canned Alaskan salmon, sardines.
- Fresh vegetables except those listed previously
- Coconut oil , Olive oil
- Herbal teas & Nut butters
