Low Histamine Wine List: What’s the Best Wine for Histamine Intolerance?
How to choose low-histamine wines and enjoy a glass without the symptoms... Are you looking for a delicious low histamine wine to kick back and relax without any histamine intolerance symptoms?I've got you covered.Let's face it, we all like to indulge in a few-too-many rich, decadent delights.You know the kind - you arrive at a dinner party and, before you, lies a table with all kinds of to-die-for treats spread out in front of you - exotic wines, cheeses, all kinds of meat, fresh vegetables and fruits.Can you picture it? Of course you can.Now, for a pop quiz - which of these are high histamine foods? The quickest way to spot the right answer is to pick out the oldies – anything aged or fermented will have its proteins broken down and naturally contain a high concentration of histamines.Wines are a major culprit - most wines contain varying amounts of histamine and can cause adverse effects in histamine-intolerant individuals.And there lies the question - how can you enjoy a glass of wine without aggravating histamine intolerance symptoms? The key: find a low histamine wine to tickle your taste buds. Many people initially figure out they have histamine intolerance after sampling a glass of wine. The symptoms are similar to those that come from allergic rhinitis - sneezing, itchiness, nasal congestion and headaches.But, the symptoms can vary and be body-wide and these reactions may only cover the tip of the iceberg.So, if you want to savour a glass of low histamine wine after a long, hard day without breaking into a bout of unwanted histamine symptoms, how do you go about finding reliable, low histamine wines you can trust?Believe me - I know the struggle, I went through it. And, that's exactly why I've created this low histamine wine list to make your life (and alcohol habits) way easier. Low histamine wine: red or white The science is out - if you're aiming for a low histamine wine, skip the reds.The less “red” your wine, the better. Sparkling, white and rosé wines all are low histamine wines when compared to reds. And, it’s not even a small difference. Red wine can have as much as 20–200% more histamine than white wine (refer to the table below)!These high histamine levels are incredibly important, as researchers claim that as many as 75% of those who experience symptoms following wine consumption are reacting specifically to the histamines present in wine, and this has been corroborated by several studies.One study, known as the Red Wine Provocation Test, examined 28 subjects ranging between 19 and 63 years with a history of wine intolerance and observed that 22 of the 28 patients had significantly higher plasma histamine levels 30 minutes after drinking 125ml red wine (which contains the equivalent of 50 micrograms of histamine). This study concluded a distinct correlation between reactions to wine and histamine intolerance .The team of scientists behind the Red Wine Provocation Test also assessed histamine levels in 52 wines and 17 beers. They found that red wine had a significantly higher percentage of histamine when compared to white wines, champagnes and beers. Histamine levels in different kinds of alcoholic beverages* Alcoholic drink Histamine levels (micrograms/l) Red wines 60-3800 White wines 3-120 Champagnes 15-670 Beers 21-305 Source: As you can see from the table above, when it comes to finding a low histamine wine, white wines are going to be a much safer bet than grabbing a bottle of red!However, there is some overlap and simply choosing white won’t guarantee that you can leave the evening symptom-free. So, let me get deeper into things so I can explain exactly which types of low histamine wine and brands are going to be best… Before I continue, it’s important to note that people can experience adverse reactions to wines due to other reasons as well, not just histamine intolerance - notably from the sulfite preservatives added to wines.So, in order to ensure the reactions in the Red Wine Provocation Test were due to histamine, scientists administered terfenadine (a commonly used antihistamine at the time) to the subjects prior to consuming wine. When consumed, terfenadine significantly eliminated symptoms in ten out of twelve patients .It’s notable, however, that the pharmaceutical drug terfenadine has since been withdrawn from the U.S. market and, as a scientist devoted to natural health solutions, I personally opt for using an all-natural anti-histamine called Anti-Hist.In another double-blind, placebo controlled study, histamine in wine appeared to induce constriction of airways in the lungs of subjects, leading to coughing, wheezing and shortness of breath. When the subjects were made to drink high histamine wine (up to 3,700 micrograms/l), they experienced wheezing and a decrease in lung function .Additionally, levels of histamine within the blood increased after 10 and 20 minute intervals and appeared begin reducing after half an hour. This was the case for both high and low histamine wines . Wine and histamine headaches Many people experience headaches after drinking alcohol. However, if you have chronic headaches, the one that comes the morning after enjoying a glass or two of wine might be a little more rough than the rest of us.You are not alone in this. Several tests have shown that headaches can be induced by ingestion of wine. Sticking to a low histamine diet can prove a life-saver in helping those who have been suffering from chronic headaches  - and, sticking to drinking low histamine wine can actually reduce hangover symptoms. Where Does the Histamine in Wine Come From? Before we go into why fermented consumables, such as wine, contain high amounts of histamines, let us understand where amines come from.***WARNING: Nerdy Science Talk Ahead***Amines are a class of compounds derived from amino acids. When long chains of amino acids bind together, they form proteins. This means that any form of food in which protein degradation takes place invariably contains amines. This includes all kinds of alcoholic beverages, fermented vegetables and matured cheese.So, what are the main amines found in foods? Histamine, tryptamine, putrescine, tyramine, isoamylamine, phenylethylamine, cadaverine, and spermidine, to name a few of the prominent ones.Now that we know the correlation between wines and histamine intolerance, the question is, what are the best low histamine wines to drink if you’re histamine intolerant?White wines are an obvious answer - but, what if you fancy a bit of red and don't want to break into a bout of itching and sneezing?In a 2011 study published by the Floridsdorf Allergy Centre, Austria, one hundred selected high-quality red wines made from seven different cultivars were tested for amine levels. Most of the wines had similar amine levels except for Pinot noir and St. Laurent wines, which had markedly higher tryptamine and cadaverine levels .Additionally, as much as 34 % of the wines tested had more than 10 mg/l of histamine levels, a threshold level once adopted in several countries across the world. Scientists found that histamine levels varied considerably between red wines independent of grape variety and even high-rated wines had high amounts of histamines .For example, when wines from 2004 and 2005 were compared, it was found that levels of histamine, putrescine and tyramine were higher in 2004 (a vintage with very good red wines) than in 2005 (a year delivering average red wine) . Can wine manufacturing processes play a role? Malolactic fermentation - heard of it before? It's how all wine is made - malolactic fermentation is the conversion of the tart-tasting malic acid, found in grapes, to the milder tasting lactic acid by bacteria. Malolactic fermentation is what gives wine its mellow, rounded taste.Advances in production technology may hold hope for all those red wine lovers who fear to pick up a glass due to the unhealthy after-effects from histamine intolerance, as scientists are now researching the use of alternate bacterial strains during the fermentation process to help lower amounts of histamines in wines and thus produce low histamine wine options.It was earlier believed that high histamine levels were due to unhygienic manufacturing processes, though studies have shown that even high-quality wines contain large amounts of histamine. However, various studies have shown that a careful selection of strains used in the fermentation process can reduce the amount of biogenic amines in the final byproduct .In a 2017 study published in The International Journal of Food Microbiology, a non-commercial strain of lactic acid bacteria, autochthonous O. oeni, was used as a starter for wine. The starter was introduced to inoculate 20,000 L of Tempranillo red wine. The results were encouraging, as the wine made from this strain had five-fold less histamine than the control sample. A year later, after barrel ageing had taken place, histamine concentrations were still three-fold lower than in the control sample .These results provide a breakthrough for producing low histamine wine. Healthy gut? Don't overthink that glass So far, we have discussed the effect of red wine on histamine-intolerant individuals. What if you have no history of symptoms and would like to enjoy your wine?Science indicates your gut is efficient enough to digest any amount of histamine that comes your way in wine. In one particular study, subjects were given either a histamine-rich or histamine-free wine. Blood and urine samples were taken and there was no intolerance symptoms or significantly elevated histamine levels in blood or urine. These results demonstrate that in a healthy individual, the histamine is degraded and absorbed appropriately  Final Verdict The verdict is still not out regarding the exact role of wine in histamine intolerance, and a team of scientists still hold the view that the connection cannot be conclusively proven. A 2001 study showed that similar adverse reactions were found in the case of histamine-rich and histamine-poor wines, and therefore the role of a histamine inducing substance such as acetaldehyde could not be ruled out  Low Histamine Wines: A Comprehensive List* We understand it's not quite easy to take along a long list of wines you can choose from when going grocery shopping (or wine tasting, for that matter). However, if you are histamine intolerant wine-lover, knowing all of the in-and-outs of high and low histamine wines is critical in reducing symptomatic consequences.For this reason, I’ve done all of the work and research for you and put together the internet’s most comprehensive list of low histamine wine.So, next time you’re getting a little loopy without the itchy skin and shortness of breath, think of me, my friends. Low Histamine Wine List The following wines have been tested and certified to have less than 0.5 mg/l of histamines. And, to make things even better, they come capped with an orange lid, making them easy to identify on the countertop. Dolcetto D’Alba Doc Low Histamine Diano D’alba Doc Low histamine Barbera D’Alba Doc Low Histamines Langhe Chardonnay Doc Low histamines If you would still like to try a non-certified wine, below is a list of the levels of histamine in different types of wine and other alcoholic beverages.Histamine in White WineMaximum 120 μg/lAverage 37 μg/lMinimum 3μg/lHistamine in Red WineMaximum 3800 μg/lAverage 1010 μg/lMinimum 60 μg/lBordeaux France 2200 μg/lChianti Italy 1930 μg/lHistamine in ChampagnePommery France 670 μg/lHistamine in Dessert WineMaximum 400 μg/lAverage 280 μg/lMinimum 80 μg/lHistamine in Sparkling WineMaximum 78 μg/lAverage 46 μg/lMinimum 15 μg/lHistamine in Rose WineMaximum 61 μg/lAverage 40 μg/lMinimum 15 μg/lAnd, for those of you beer lovers... Histamine Levels in Beer Histamine in Wheat BeerMaximum 305 μg/lAverage 211 μg/lMinimum 117 μg/lHistamine in BeerMaximum 52 μg/lAverage 32 μg/lMinimum 21μg/lBudweiser USA 28 μg/lHistamine in Alcohol-free BeerMaximum 38 μg/lAverage 26 μg/lMinimum 15 μg/l* Source:  References Wantke F, e. (1994). The red wine provocation test: intolerance to histamine as a model for food intolerance. Wantke F, e. (1996). Histamine in wine. Bronchoconstriction after a double-blind placebo-controlled red wine provocation test. F, J. (1996). Wine and headache. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/8645981 Konakovsky V, e. (2011). Levels of histamine and other biogenic amines in high-quality red wines. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Smit, A. (2008). [online] Available at: https://www.researchgate.net/publication/50926144_Biogenic_Amines_in_Wine_Understanding_the_Headache Berbegal C, e. (2017). Lowering histamine formation in a red Ribera del Duero wine (Spain) by using an indigenous O. oeni strain as a malolactic starter. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/28061327 Kanny G, e. (1999). Histamine content does not influence the tolerance of wine in normal subjects. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/10219426 Kanny G, e. (2001). No correlation between wine intolerance and histamine content of wine. - PubMed - NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/11174207Read more
Savoury Low Histamine Sweet Potato Fries Recipe
If you're wondering about the link between histamine intolerance and sweet potato, let me break it down for y'all, and give you a recipe that will knock your sweet potato socks off!Because, what’s better than a delicious basket of french fries to satisfy a craving?SWEET POTATO FRIES.If you’re like me, and the millions (billions?) of others that are obsessed with sweet potato fries, I’m going to make your day.Today I have a sweet potato fries recipe that’s safe for those with histamine intolerance and has some added health benefits over your typical sweet potato fries recipe. Sweet Potatoes and Histamine Intolerance First off, let’s just clarify that sweet potatoes are pretty all-around great for histamine intolerance. Sweet potatoes have low levels of histamine while also stimulating the secretion of digestive enzymes from the pancreas, which is great considering that histamine intolerance often includes symptoms of digestive distress in many individuals.If you're still unsure of what foods are right for histamine intolerance, you should download my free & simple guide to histamine intolerance, which includes a comprehensive histamine intolerance foods list. Get the FREE Food List This low histamine sweet potato fries recipe is also healthier than the typical fries you would have because they’re baked!Baking your sweet potato fries reduces the high content of trans-fats in oils that are typically used for frying.Additionally, as baked sweet potato fries are cooked at pretty high temperatures, it’s pretty important to use the correct type of oil. Many recipes use olive oil, which actually should not be heated to such high temperatures.Instead, I’ve used coconut oil for which is safe for reaching these high temperatures while also having added health benefits and being safe for histamine intolerance.Lastly, these sweet potato fries are free from any seasonings that contain additives, colorants and preservatives which may provoke a histamine reaction.These are truly health-boosting low histamine sweet potato fries! Savoury Low Histamine Sweet Potato Fries Recipe Ingredients (Makes 4 Servings) 4 medium sweet potatoes, sliced into ½-inch sticks 3 tbsp. coconut 3/4 tsp. sea salt 1/2 tsp. Pepper 2 tsp cumin (use organic with no additives) Directions Preheat oven to 450°F. In a bowl, toss together sweet potatoes, coconut oil, salt, pepper and cumin. Spread evenly in a single layer on a baking sheet and bake for about 25 minutes or until lightly browned, stirring once in between. Let this super simple recipe cool and enjoy it with the whole fam! Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get the Bundle! Put your health in nature's hands.Anita Tee, Nutritional ScientistRead more
Crispy Roasted Low Histamine Chickpeas Recipe
Looking for a crunchy snack that's histamine safe? Here's an unbeatable chickpeas recipe for the win!Instead of heading to a questionable restaurant and having symptoms by the time you say “check, please!”, play it safe and make your own low histamine chickpeas!These low histamine chickpeas will satisfy your crispy crunchy cravings and only require a few minutes of prep time.Let me give you the breakdown on these teeny tiny bad boys. Are chickpeas high in histamine? You’ll notice in this recipe that I aim to use dried chickpeas, rather than canned. The reason for using dried chickpeas is because they tend to contain less additives and preservatives that may set off a histamine reaction.If you are comfortable with a particular chickpeas brand and can find an organic one that you’re sure is pretty clean, go for it and use two 15-oz cans in this recipe instead of the dried chickpeas below.When it comes to my clients, I simply aim to make the safest recommendation. But, you will know your body and what it can tolerate best, so choose the option that’s safest for your histamine intolerance.If you're still unsure of what foods are best and worst for histamine intolerance, download my free guide to histamine intolerance which includes the web's most comprehensive histamine intolerance food list. Get the FREE Food List Additionally, whether you’re using dried or canned chickpeas, it’s important to soak them for a minimum of 8 hours and up to 48 hours. This is because beans and legumes such as chickpeas contain high levels of phytic acid, which is able to act as an antinutrient in the body. By soaking the chickpeas, phytic acid is rendered inert, therefore boosting the health benefits of this recipe.Be sure to soak the chickpeas in room temperature to slightly warm water, rather than cold water. Additionally, if you are soaking for a longer period of time, you’ll want to ensure you change the water every 6-8 hours to prevent microbial growths.As you can see, making any recipe that requires chickpeas can be a long process from start to finish. But, on the bright side, the preparation for this process is minimal and typically takes just a few minutes.So, here’s your recipe for crispy roasted low histamine chickpeas. Happy crunching! Crispy Roasted Low Histamine Chickpeas Ingredients (makes 6 servings) ¾ cup dried chickpeas, soaked and cooked 2 tsp. sea salt 1 tbsp cumin 2 tbsp. extra-virgin olive oil Olive oil, for drizzling Directions Place rack in center of oven and preheat to 350°F. Grease baking sheet with olive oil. Dry the chickpeas and toss with olive oil, salt and cumin until well coated. Bake for approximately 50 minutes or until crunchy, stirring halfway through. Leave a crunchy comment below to let me know how you liked them! Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get 170 Recipes! Put your health in nature's hands.Anita Tee, Nutritional ScientistRead more
Low Histamine Sweet Potato Mash Recipe
Ready to try the best sweet potato recipe for histamine intolerance? Sweet potatoes and histamine intolerance make as great of a duo as Bonnie and Clyde. If you're looking for a low histamine recipe that's also going to kick-start your pancreas, improve digestive processes and keep you free of allergy-like symptoms, this low histamine sweet potato recipe has you covered! Low Histamine Sweet Potato Recipe: Nutrition All of the ingredients I've used here have been selected very carefully to sooth your symptoms, improve gut health and keep your histamine intolerance as far away from impacting your life as possible!Let's discuss why I've chosen these ingredients and, how they can benefit your health!Sweet potato: Sweet potatoes are always an excellent choice when looking for a histamine intolerance recipe, as they are naturally low in histamine (1). Additionally, they encourage the release of pancreatic enzymes to boost digestive power and relieve intestinal distress, a common symptom amongst those with histamine intolerance.Himalayan salt: The unprocessed, Himalayan salt I use in this recipe is low in histamine as well, making it an excellent addition to any kitchen and recipe (1). It's also way better to use unprocessed salt compared to salts which contained additives and colourants that may unknowingly irritate your intolerance.Coconut cream and (optional) coconut oil: Although coconut is not an antihistamine, it is considered ‘neutral’, as it does not irritate any gut issues or promote histamine release – it’s just a ‘safe’ choice all around for those looking to steer clear of histamine, as well as any gut irritants, such as dairy (2). Just be sure that, specifically with the coconut cream, you're making sure you use a pure and organic product. Many coconut creams will contain colorants and stabilizers - so, be sure to check the ingredients on this one!Grass-fed butter: While dairy can be a major irritant for those with histamine intolerance symptoms or gut distress, grass-fed, antibiotics and hormone-free butter has actually been shown to have the opposite effect (3). Cutting out all dairy products for at least 30 days is highly recommended when focusing on a low-histamine diet in order to maximize symptom relief. However, if you reintroduce clean butter and do not experience any digestive and/or histamine upsets, butter is an excellent source of fat to add back in to your diet (3). You can also feel free to try clarified butter or ghee, which has a very low risk of producing a reaction!Fresh ingredients: Lastly, due to histamine-producing organisms in plants and animals, the longer something ‘sits’, the more histamine it will naturally produce (4). Therefore, freshness is key when it comes to a low-histamine diet (4). With this in mind, fresh herbs and spices are essential when cooking to add flavour and zest! Instead of adding dried herbs and spices, try adding fresh ones! In this recipe, aim for fresh rosemary to achieve maximum benefits!If you're still unsure of what foods are going to benefit you the most during your histamine intolerant journey, get my free histamine intolerance food list that will give you the whole breakdown on what you should and shouldn't be eating. Get the FREE Food List Low Histamine Sweet Potato Mash Recipe Ingredients (makes 4 servings or 8 side servings) 4 large sweet potatoes ½ cup coconut cream ¼ cup coconut oil or grass-fed butter 1 tbsp. Himalayan sea salt Fresh rosemary Directions Place rack in centre of oven and preheat to 400°F. Puncture the sweet potatoes with a fork for even cooking and place on aluminium-lined baking sheet on middle rack. Bake sweet potatoes for 40 minutes or until soft, and set aside once cooked. Place the coconut cream, coconut oil/butter and sea salt in a bowl. Mix them together until creamy. Once cooled, remove the skin from sweet potatoes and add them to the coconut, butter and salt mixture. Mash all of these ingredients together until the desired consistency is reached. (If you like them really creamy, you can even use an electric whisk to whip them!) Top with fresh rosemary and serve! Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious histamine intolerance recipes! Get the Cookbook Bundle! Put your health in nature's hands.Anita Tee, Nutritional ScientistRead more
Roasted Low Histamine Salad Recipe
Ready for a warm twist on the typical raw low histamine salad? Well you're in luck because it's salad time! Nothing beats a salad when it comes to a super easy way to pack in your veggies and nutrients. But, let's face it... salad can be pretty bo-ring! Today, I've got a roasted twist on your typical low histamine salad recipe.Getting creative with salads can be hard when you're histamine intolerant. No tomatoes, no spinach, and none of the best roasted veggies (because let's get real, roasted eggplant = yum). But, I've got a low histamine recipe that will tickle your taste buds and give your body all of the right nutrients.Let's look at the ingredients a little more deeply... Low Histamine Salad Recipe: Ingredients Breakdown We all know by now that I like science. Every ingredient in my recipes are carefully chosen based on what's best for histamine intolerance - and, I like to give you the breakdown.So, let me give you a bit of science behind this salad:Cauliflower: Cauliflower contains compounds which have shown to regulate immune health and gene expression - and even act against cancer! This vegetable is truly one of the top players when it comes to benefiting the gut and total-body health. Fresh veggies: Fresh vegetables are highly recommended when looking for low-histamine foods - this ensures no fermentation has happened and histamine levels are at their lowest. Putting a spin on a regular salad, by using vegetables and pan-roasting them until tender, can be a huge crowd-pleaser. Additionally, roasted veggies are easier to digest for those who have trouble eating mountains of raw veggies.Personal tolerance: All vegetables in this recipe are acceptable and promoted for a low-histamine diet, however, cauliflower and bell peppers have been shown to be digestive distress culprits, and might not be tolerated well by those with autoimmune conditions, IBS or leaky gut. Cooking these veggies will make them easier to digest - but, if you're particularly sensitive, you may want to add in smaller amounts or cook them until extra tender.Fun with fats: Coconut oil and butter are excellent choices for cooking oil/fats, as they have a high smoke point, as well as huge flavour! These fats also promote the release of bile, a powerful digestive fluid, to improve digestive processes and nutrient absorption.Added benefits: If you want to achieve even more nutritional benefits from this histamine intolerance recipe, try out my low histamine salad dressing recipe to top off this low histamine salad recipe.Want to mix it up with the veggies? Feel free to substitute or add any of the low histamine veggies from my low histamine diet. Click below to get the full list of low histamine veggies! Get the FREE Food List Roasted Low Histamine Salad Recipe Ingredients: 1 cup cauliflower florets 1 cup broccoli florets 1 cup brussels sprouts, trimmed and cut in half 1 cup red bell pepper, cut into 1-inch pieces 1 cup squash 2 tbsp Coconut oil/grass-fed butter Directions: Preheat oven to 400F. Prepare a large, parchment-lined baking sheet. Add all cut up veggies to a bowl and gently mix with coconut oil or grass-fed butter until well combined. Place all veggies onto the baking sheet and spread out evenly. Bake for 40 minutes or until tender, stirring every 10 minutes fore even browning. Remove the veggies from the oven and place them into a bowl. Can either salt to taste or toss with homemade herby low histamine salad dressing and serve warm, topped with fresh herbs and/or sprouts. Let me know what you thought of this recipe in the comments below!Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious histamine intolerance recipes! Get the Cookbook! Put your health in nature's handsAnita Tee, Nutritional Scientist References1. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.2. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.3. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.4. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.5. Stockinger, B., Meglio, P., Gialitakis, M. and Duarte, J. (2014). The Aryl Hydrocarbon Receptor: Multitasking in the Immune System. Annual Review of Immunology, 32(1), pp.403-432.6. Perreard M, Iconomidis N, Bernard C, Chayvialle J, Gerolami A. Effect of a low-fat diet on the fasting volume and postprandial emptying of the gallbladder. Gastroenterol Clin Biol. 1993;17(6-7):435-40.Read more
Histamine and Stress: Why Stress is Toxic for Histamine Intolerance Symptoms
There is a close relationship between histamine intolerance and stress. In fact, the levels of stress and histamine release impact one-another dramatically. And - your brain may be influencing everything from your sleep to your symptoms. Especially if it's severe, as in the case of panic attacks, anxiety and depression.So, whether it's common daily stress or extreme stress - let's get to discussing the relationship between histamine and stress.And, how stress and histamine release may be creating a cycle that's doing your body more harm than necessary. Histamine Intolerance Revealed Histamine is an essential neurotransmitter with involvement in the digestive, immune and central nervous systems. There are four types of histamine receptors located throughout the body:1. H1 receptors are present in the cells involved in inflammation and allergic responses.2. H2 receptors can be found in the stomach, where histamine is involved in the release of gastric acid as part of the digestive process.3. H3 receptors are primarily found in the brain, where histamine acts as a neurotransmitter.4. H4 receptors are found in a broad range of the body’s organ tissues and participate in histamines interaction with key granulocytes such as mast cells.While histamine is an essential component of a healthy body, research suggests that at least 1% of the population suffer with histamine intolerance (1). When histamine is accumulated in excess, it can trigger a myriad of seemingly unrelated and debilitating symptoms.Many of us are familiar with the term ‘histamine’ as it relates to allergies, however the context for its role in a broader range of disorders is often poorly understood.As histamine primarily travels via the bloodstream, it can have a vast reaching influence on the gut, brain, skin and heart often resulting in the experience of anxiety, panic attacks and even insomnia. What Causes Histamine Intolerance? Histamine intolerance results from histamine excess in the body. When a disproportion between the amount of histamine being released and the body’s ability to metabolize it exists, histamine builds up in the system, often triggering a myriad of uncomfortable symptoms(2).There are many causes of histamine intolerance - for a more comprehensive explanation, read my post on causes of histamine intolerance. To keep things brief for this post, I've summarized some of the causes below: Mast cell Release As part of the body’s natural immune response, when an allergen is detected, it binds to immunoglobulin-E (IgE) antibodies, which signal the body’s mast cells to release inflammatory substances such as histamine. In this case, a good mast cell stabilizer can act as a "miracle in a bottle" for reducing symptoms and increasing food tolerance. Diamine Oxidase (DAO) deficiency DAO is an enzyme in the gut which regulates the resorption of histamine in the intestine. When DAO is inhibited, histamine cannot be broken down correctly and so levels of histamine in the body increase (1). In this case, you can try natural ways to increase DAO enzymes. Gut dysfunction As histamine is both produced and broken down in the gut, compromised gut health can cause imbalanced histamine levels. For this reason, there is often a similarity between symptoms of bacterial overgrowth, irritable bowel syndrome (5), leaky gut and histamine intolerance. In this case, using a histamine-safe probioticis a good place to start enhancing gut health. Eating histamine-rich foods and beverages Histamine occurs naturally in the foods and drinks we consume. Those who suffer with histamine intolerance often see their symptoms worsen after the consumption of high histamine items such as cheese, chocolate and alcohol (3). Sticking to a diet that eliminates high histamine foods and histamine releasing foods is essential. If you are looking for a comprehensive diet, click the button below to download the free low histamine diet. Get Your Free Diet Regardless of the root cause, one thing is for sure: stress is a negative addition that can increase histamine release and significantly worsen symptoms. Let's discuss why that is. How are Histamine and Stress Related? Stress, in particular, can be a problem for those experiencing histamine intolerance, as it can trigger an increase in histamine release, often exacerbating present symptoms. Let me give you a brief science lesson...When the body is under stress, it releases the stress hormone cortisol which calls the nervous system into action. The hypothalamic-pituitary adrenal axis is then stimulated by the nervous system which puts the body into ‘fight or flight’ mode.This cascade of events signals the body that it is under attack and, so, all of its resources are poured into energy conservation, which causes high energy processes such as digestion to shut down.Following this, the sympathetic nervous system is engaged; releasing neurotransmitters such as adrenaline, noradrenaline and dopamine to sharpen the senses and put your body on high alert for danger.As part of this stress response, the sympathetic nervous system can further activate the immune system, leading to mast cell degranulation and the release of even more histamine into the bloodstream. Histamine and stress are related in this way, with the outcome being that stress increases histamine release.While these evolutionary mechanisms are advantageous when the body is under significant external threat, the real problem occurs when this stress response is habitually triggered due to the various environmental and psychological stressors we are frequently exposed to.Overtime, the histamine and stress response cycle can increase histamine release, which can spark a number of symptoms, including: Histamine Intolerance and Anxiety & Depression: Histamine and stress are able to cause significant mood disorders due to the role of histamine in the brain.The presence of H3 histamine receptors in the brain explains the high occurrence of mood disorders in those who are histamine intolerant.In the brain, histamine acts as a neurotransmitter which can affect the levels of mood altering neurotransmitters such as GABA, dopamine and serotonin; causing the increased expression of anxious and depressive feelings. Histamine Intolerance and Insomnia: Histamine has been indicated in the onset of sleep disturbances; both in the case of insomnia and excessive sleepiness. Recent research reveals that histamine may in fact play an integral role in the circadian rhythm (6).In fact, the histaminergic system is localized within the hypothalamus brain region which can directly influence many aspects of the central nervous system. It has been found that activation of the H1 histamine receptor promotes sleep, while H3 receptor activation stimulates increased wakefulness (7).Not only can the relationship between histamine and stress throw off sleep balance and promote insomnia in the first place. But, the lack of sleep can cause increased stress and histamine release, therefore cyclically worsening these issues. Histamine Intolerance and Panic attacks: Under conditions of excess histamine levels, many individuals report experiencing regular and debilitating panic attacks. These panic attacks can be partially attributed to the role of histamine in vasodilation or the widening of blood vessels within the heart (8).This function causes blood pressure to drop as blood flows through the vessels more freely. In conjunction, the heart rate increases in order to continue pumping a consistent level of blood through the newly widened vessels.This reduction in blood pressure combined with the increased heart rate can result in shortness of breath, dizziness and a rapid heartbeat; together causing the individual to feel as though they’re experiencing a panic attack.Again, the connection between histamine and stress can worsen issues such as panic attacks, with the further issue being that stress and histamine release both increase.As with the other conditions discussed, this may potentiate further panic attacks, and increase both histamine and stress levels. 7 Ways to Reduce Histamine and Stress When it comes to histamine and stress, it's important to note that stress acts as the trigger rather than the cause of histamine intolerance. However, taking steps to manage your stress levels can still be very effective in minimizing your symptoms.Working to identify the source of your stress as well as taking steps to manage it effectively are important practices to adopt.Although personal sources of stress may vary, below are some universal methods for effectively reducing stress and histamine release.1. Magnesium SupplementationPay attention to your magnesium levels as stress can deplete magnesium in the body, while a lack of magnesium can amplify the stress reaction.Magnesium is found in a variety of vegetables, nuts and seeds, however during very stressful times, taking a magnesium supplement is recommended.Studies have shown transdermal magnesium to be most effective at increasing levels quickly (9). So, you may also consider applying liquid magnesium chloride 1-2/day to the skin to calm your system.2. DietBy controlling the amount of histamine coming into your body through the foods you eat, you can significantly reduce the levels of histamine which your body has to deal with. This reduces biological stress and can therefore calm stress-induced histamine release as well.The best way to do this is by following a low-histamine diet plan while closely monitoring and recording your symptoms. Additionally, eliminating foods that are not high in histamine themselves but either provoke histamine release or can be bacterially converted to histamine in the body is essential as well.If your current diet is not ticking all of these boxes and effectively reducing your symptoms, click the button below to get my free diet which I've personally designed to reduce both incoming and internal histamine sources. Get Your Free Diet Once you reach the point where your symptoms have noticeably reduced, you can begin to reintroduce a few moderate to high level histamine foods back into your diet and record your reaction.The response to different foods tends to vary significantly between individuals so it’s best to follow this process slowly; introducing one new food every 3-4 days. 3. Avoid Known Allergens.As histamine release is intrinsically linked to the allergic response, it is important to avoid known allergens such as pollen or dander.If you can’t control your exposure to an allergen, for example in the case of seasonal allergies, then adhering to a very low histamine diet as well as following the other listed suggestions during these times can help you to avoid reaching your body’s histamine threshold.4. PolyphenolsPolyphenols are a type of phytochemical found abundantly in a variety of fresh fruits and vegetables. Pomegranates contain tannins and anthocyanin, two types of polyphenols which have been shown to stabilize mast cells (10). Apples also contain a variety of polyphenols which can inhibit the release of histamine from mast cells (11).5. Diamine OxidaseIf you suspect that your DAO levels are low, consider trying natural methods to increase DAO enzymes. Increasing DAO will support the body in breaking down and managing excess histamine and reduce your biological stress load.DAO can also be taken in supplement form - but, it should be noted that supplements on the market are largely derived from pork and are therefore unsuitable for vegans.6. B6Vitamin B6 is required for the production of DAO in the body and so it is important that you are getting enough in your diet. B6 is found in a variety of low-histamine foods such as brown rice, vegetables and fresh poultry. If you’re worried about your levels, you can also take B6 as a supplement.I recommend getting it in its active form, pyridoxal 5’-phosphate, which will enable the body to absorb and utilise it more easily. Start by taking 50mg/day with food and increase to 100mg/day as needed.7. Mast Cell StabilizersUsing an all-natural mast cell stabilizer is one of the safest and most effective ways to reduce internal histamine levels aside from proper diet.Mast cell stabilizers are able to reduce both biological stress and histamine release internally. This method is great if you're looking to widen your variety of foods that are "safe" for you to consume without a reaction.With my clients, I personally use the all-natural antihistamine called Anti-Hist, which is made from natural ingredients and has been described by my clients as a "wonder-drug" and "miracle in a bottle" for it's ability to reduce symptoms and increase food choice. Targeting the root of your histamine intolerance While the above methods are very useful in controlling both mental and biological stressors that accompany histamine intolerance, it's important to remember that targeting the root cause of your intolerance is essential in solving your symptoms for good.For more info on how to discover the root cause, check out my eBook which contains a full diet to follow, along with step-by-step instructions on discovering the root cause and how I personally solved my histamine intolerance.Click the button below to download your free eBook. Get Your FREE eBook We’d love to hear from you. Do you notice that stress worsens these symptoms?Have you tried any of our solutions? If so, let us know in the comments!Life's too short to let symptoms control you.Your histamine intolerance expert,Anita Tee, Nutritional ScientistReferences:1. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr [Internet]. 2007 May [cited 2016 Dec 27];85(5):1185–96. 2. Hanusková E, Plevková J. [Histamine intolerance]. Ceskoslov Fysiol [Internet]. 2013 [cited 2017 Dec 16];62(1):26–33.3. Amon U, Bangha E, Küster T, Menne A, Vollrath IB, Gibbs BF. Enteral histaminosis: Clinical implications. Inflamm Res [Internet]. 1999 Jun 17 [cited 2017 Nov 25];48(6):291–5. 5. Fabisiak A, Włodarczyk J, Fabisiak N, Storr M, Fichna J. Targeting Histamine Receptors in Irritable Bowel Syndrome: A Critical Appraisal. J Neurogastroenterol Motil [Internet]. 2017 Jul 30 [cited 2018 Mar 11];23(3):341–8.6. Thakkar MM. Histamine in the regulation of wakefulness. Sleep Med Rev [Internet]. 2011 Feb [cited 2018 Mar 11];15(1):65–74. 7. Nakamura Y, Ishimaru K, Shibata S, Nakao A. Regulation of plasma histamine levels by the mast cell clock and its modulation by stress. Sci Rep [Internet]. 2017 Jan 11 [cited 2018 Mar 11];7:39934.8. Jin H, Koyama T, Hatanaka Y, Akiyama S, Takayama F, Kawasaki H. Histamine-induced vasodilation and vasoconstriction in the mesenteric resistance artery of the rat. Eur J Pharmacol [Internet]. 2006 Jan 4 [cited 2018 Mar 11];529(1–3):136–44.9. Kass L, Rosanoff A, Tanner A, Sullivan K, McAuley W, Plesset M. Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: A pilot study. PLoS One [Internet]. 2017 [cited 2018 Mar 12];12(4):e0174817. 10. Rasheed Z, Akhtar N, Anbazhagan AN, Ramamurthy S, Shukla M, Haqqi TM. Polyphenol-rich pomegranate fruit extract (POMx) suppresses PMACI-induced expression of pro-inflammatory cytokines by inhibiting the activation of MAP Kinases and NF-κB in human KU812 cells. J Inflamm [Internet]. 2009 Jan 8 [cited 2018 Mar 11];6(1):1.11. KANDA T, AKIYAMA H, YANAGIDA A, TANABE M, GODA Y, TOYODA M, et al. Inhibitory Effects of Apple Polyphenol on Induced Histamine Release from RBL-2H3 Cells and Rat Mast Cells. Biosci Biotechnol Biochem [Internet]. 1998 Jan 22 [cited 2018 Mar 11];62(7):1284–9.Read more
Herby Low Histamine Salad Dressing Recipe
Looking for a delicious low histamine salad dressing recipe? Let's face it, most salad dressing recipes, even if they're homemade, contain ingredients that are pretty unfriendly to those with histamine intolerance. (Enter: vinegar).And, if you're living an already busy life, like most of us are, the stabilizers, preservatives and colorants in store-bought salad dressing is a complete no-no if you want to remain as a functioning human being.Thankfully, I've created a low histamine salad dressing recipe that's easy to make and will let you enjoy your raw veggies, once again! Oh, and PS - if you're not into the raw veggies, or, are looking for an irresistible twist on a low histamine salad recipe, try out my warm roasted low histamine salad recipe. Now, let me share with you why I chose the ingredients and how they will benefit your histamine intolerance symptoms! Low Histamine Salad Dressing: Ingredients Breakdown As always, these ingredients weren't chosen at random. There's real science to back this stuff. Because, there's no guess work on my end when it comes to you and your symptoms.Let's check out the evidence in support of each ingredient: Olive oil: Most oils and fats are naturally low-histamine, however, extra virgin olive oil is an excellent option for this recipe, specifically because it has a low smoke point, meaning that if heated for cooking purposes, it will go rancid, making it the perfect oil for salads. Additionally, let's not forget that our good friend EVOO has shown to naturally boost diamine oxidase, a histamine degrading enzyme, by up to 500%!Apple cider vinegar: Although vinegars are high-histamine and definitely a “no-no”, apple cider vinegar (ACV) is usually tolerated by most with histamine intolerance, simply because of its healthy gut-promoting properties, such as probiotics and enzymes. ACV has been shown to be extremely healing, anti-inflammatory, an aid in weight-loss, and actually a preventative for seasonal allergies, as it may boost immunity. A universal vinegar alternative (for the ACV intolerant): In some cases, if ACV is not tolerated, ascorbic acid and water is an excellent alternative for any vinegar, in any recipe. As suggested by Paleo Leap, using a ratio of 12:1 water:ascorbic acid powder is ideal.Maple syrup/raw honey: While sweeteners are not promoted on low-histamine or gut-healing regimes, maple syrup and raw, local honey are two of the most accepted, simply because they are the best tolerated. Raw, local honey has actually been shown to reduce the symptoms of hay fever and histamine allergies.Himalayan salt: The unprocessed, Himalayan salt I use in this low histamine salad dressing recipe is - of course - low in histamine and actually beneficial for the body. Unprocessed, free of colorants and providing a healthy dose of sodium (which, most people seem to be afraid of in the same way we think fatty foods are the devil). Sodium is one of the most necessary elements for our body to function - and, in combination with potassium, it allows for functioning of our sodium-potassium pumps which are essential to mammalian life. Basically, what I'm saying is, don't be afraid of salt - as I repeatedly mention, everything in moderation is the key to a healthy body and happy life.Garlic & onion (keep it fresh!): Fresh is best when it comes to seasonings on a low-histamine regime, so keeping fresh herbs and spices in this recipe, including fresh garlic and onion (instead of garlic and onion powder) will give the best result. Onion also contains inulin, a prebiotic that has shown to balance gut bacteria and hormones while promoting weight regulation (for the over and underweight).Herbs (get creative!): Lastly, fresh herbs, such as thyme, have antihistamine properties, which make them the perfect addition to recipes like this. Get creative and toss in your fav herbs and spices. If you want to know exactly which herbs and spices are great for histamine intolerance (and, which to avoid), check out my histamine intolerance food list! Get the FREE Food List Herby Low Histamine Salad Dressing Recipe Ingredients: ¾ cup Extra virgin olive oil (EVOO) 2 tbsp. Fresh herbs of choice (rosemary, thyme, sage, oregano, basil, parsley, dill), minced ¼ c. Apple Cider Vinegar or 12:1 water:ascorbic acid powder (ACV is the only vinegar commonly tolerated by those with histamine intolerance - omit if you are unsure of tolerance or replace with ascorbic acid powder) 1 tbsp. Maple syrup/raw, local honey 1 tbsp. Minced garlic ½ tbsp. Minced onion 2 tsp. Himalayan sea salt Directions: Place all ingredients together in a mixing bowl, except for EVOO, and begin whisking. Whilst whisking, slowly drizzle in EVOO, so that the dressing slightly thickens. Toss with your favourite salad and enjoy! If you're looking for a delicious low histamine salad recipe that pairs perfectly with this dressing, try out my roasted low histamine salad recipe. Let me know how you enjoyed this recipe and what creative combo of herbs and spices you used. Comment below!Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious histamine intolerance recipes! Get the Cookbook! Put your health in nature's hands.Anita Tee, Nutritional Scientist References 1. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.2. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.3. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.4. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.5. Stockinger, B., Meglio, P., Gialitakis, M. and Duarte, J. (2014). The Aryl Hydrocarbon Receptor: Multitasking in the Immune System. Annual Review of Immunology, 32(1), pp.403-432.Read more
Low Histamine Turkey Stuffing Recipe (With Bread From Scratch!)
Are you ready to STUFF. YOUR. FACE... with my low histamine stuffing recipe, of course. Today, I've got a gluten-free, low histamine stuffing recipe that's made entirely from scratch, down to the delicious, gluten-free bread! And, it pairs perfectly with my low histamine turkey recipe. So, as always, let's have a quick look at some of the ingredients in this two-part low histamine stuffing recipe. Low Histamine Stuffing Recipe: Ingredients Breakdown Bread: As packaged and processed foods, as well as yeast, have been shown to destabilize mast cells and aggravate histamine intolerance, choosing a pre-packaged, processed loaf of bread from the supermarket is not a good option. This low histamine stuffing is based off of a coconut bread recipe, filled with whole foods, fresh herbs and spices and antihistamine ingredients. So, by using the low histamine bread recipe to create your own bread from scratch, you'll get a delicious stuffing without any of that nasty fake stuff.Eggs: Eggs are rich in choline and low in methionine which provides a great combo for regulating gene expression and keeping your body biologically young. Most people with histamine intolerance tend to tolerate clean, pastured eggs. Although some view eggs as an area of conflict for histamine intolerance, it's actually raw eggs (specifically, egg whites) that aggravate the issue. The cooked eggs in this recipe are nutrient-packed, provide a healthy dose of fats and are fine for histamine intolerance.Himalayan salt: Choosing unprocessed and uncolored Himalayan salt provides the body with a healthy dose of sodium which is necessary, in moderation, and helps to keep your sodium potassium pumps running smoothly to power your body!Garlic & onion : Garlic and onion also contain beneficial prebiotic fibres to encourage the growth of beneficial bacteria, while also possessing antibacterial properties that act against bad bacteria, thus assisting in balancing the microbiome. Herbs: Fresh herbs, such as rosemary, sage and parsley, have antibacterial and antihistamine properties to balance gut bacteria and reduce symptoms even further. For a full list of the right foods for histamine intolerance, click below to get my histamine intolerance food list which provides a complete guide to the ins-and-outs of histamine intolerance! Get the FREE Food List Low Histamine Turkey Stuffing Recipe Ingredients: 1-2 loaves gluten-free bread (recipe below) Fresh sage and parsley, to taste Himalayan sea salt Hot water (enough to moisten) 1 pasture-raised egg 1/2 onion, chopped Directions: Make the gluten-free bread recipe (below) and let rest until cool. Then, tear the bread into small, stuffing-sized pieces and let it sit overnight in a bowl on the counter in order to dry the bread out The next day, add sage, parsley and sea salt to taste, as well as the onion – mix well. Add 1 egg and enough hot water to make the stuffing sticky and malleable Stuff your low histamine turkey with this stuffing! Low Histamine Coconut Garlic & Rosemary Bread Recipe Ingredients: ½ cup coconut flour 8 tbsp. Grass-fed butter 6 pastured eggs 1 tsp. Baking powder 2 tsp. Fresh rosemary ½ tsp. Fresh garlic, minced ½ tsp. Fresh onion, minced ¼ tsp. Himalayan sea salt Directions: Preheat the oven to 350F. Combine dry ingredients (coconut flour & baking powder) in a bowl and set aside. Add 6 eggs to a separate bowl and beat with a hand mixer until you begin to see bubbles at the top. Melt the stick of butter in the microwave and slowly add it to the eggs as you beat with the hand mixer. Then, add in the spices (onion, garlic, rosemary and salt). Once the wet and dry ingredients are fully combined in separate bowls, slowly add the dry ingredients to the wet ingredients as you mix with the hand mixture. Grease an 8x4 loaf pan and pour the mixture into it evenly. Bake for 40-50 minutes (time will vary depending on your oven). Let the bread rest for 10 minutes before removing from the pan. Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook and Dessert Book bundle, with 170 delicious histamine intolerance recipes! Get the Bundle! Put your health in nature's hands.Anita Tee, Nutritional ScientistReferences1. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.2. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.3. Stockinger, B., Meglio, P., Gialitakis, M. and Duarte, J. (2014). The Aryl Hydrocarbon Receptor: Multitasking in the Immune System. Annual Review of Immunology, 32(1), pp.403-432.4. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.5. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.6. Perreard M, Iconomidis N, Bernard C, Chayvialle J, Gerolami A. Effect of a low-fat diet on the fasting volume and postprandial emptying of the gallbladder. Gastroenterol Clin Biol. 1993;17(6-7):435-40.Read more
Top 9 Tips for Dealing with a Histamine Reaction
What to do when histamine symptoms are taking over Is your histamine reaction sometimes too much to handle?Do some meals leave you with a stuffy nose, irritated, watery eyes, or difficulty breathing? Perhaps unexplained headaches, anxiety or your heart racing?Have you broken out in hives, after eating certain meals, or been left with unbearable digestive symptoms? If some of these symptoms sound familiar, you may be experiencing a histamine reaction. The good news is, there are a number of things you can do to prevent histamine reactions, and to treat them when they happen. Histamine without Intolerance The reason it can be so difficult to distinguish allergy from histamine intolerance is that the symptoms can be so similar.Histamine is a key mediator in an allergic response, so it is no wonder allergies and histamine reactions can be mistaken for one-another.Most histamine in the body is produced and stored in small granules within mast cells and, is released in response to an allergen or other inflammatory trigger. Histamine containing mast cells are an important part of our immune system, protecting us from invading pathogens and helping to elicit wound healing.Mast cells are found all over the body, and are particularly abundant at sites of potential injury, such as the nose, mouth, feet, blood vessels, intestines and lungs (1). For this reason, histamine reactions tend to affect these tissues. Histamine is also found in the brain where it functions as a neurotransmitter and, in the stomach where it orchestrates the release of gastric acid to digest our food (1).In addition to being a natural part of our biology, histamine is present in many of the foods we eat and components in the environment. If you have ever brushed against stinging nettles you will have experienced a direct response to the histamine in the plant (2). Histamine is even present in the venom of insects such as bees and wasps, resulting in the swelling and stinging of the bite that you experience (2).Eliminating incoming histamine is the reason why histamine intolerant individuals experience fewer histamine reactions when eating a low histamine diet. What is a histamine reaction? When you experience a histamine reaction, it is the response of your body to excess histamine in your blood or tissues.Histamine exerts its intended effects on various tissues of the body via histamine receptors, which are something like a dock for histamine. When histamine binds a receptor, this signals a particular response, such as gastric acid release, dilation of blood vessels, inflammation, immune attack of invading pathogen or neuronal signaling, all aiming to protect us or carry out helpful bodily functions.However, when our histamine levels are too high, this signaling can go haywire, resulting in a histamine reaction. Symptoms of a histamine reaction Histamine reactions can emerge in many forms. I've summarized some common symptoms by body system below - but, you can also check out my more comprehensive list of histamine intolerance symptoms. Effects of excess histamine on the central nervous system can include nausea, headache, vertigo or sleep disturbances (3). Effects on the cardiovascular system are mainly due to dilation of the blood vessels which may cause a drop in blood pressure, flushing of the cheeks, and dizziness. Effects on the skin can include rash, hives, flush and itchiness. Effects on the airways include nasal congestion, runny nose, sneezing, and constricted or wheezy breathing (like asthma). Effects on the digestive system include acid secretion, diarrhea, stomach aches and cramps, bloating and flatulence. Effects on the hormonal system include menstrual cycle disturbance, headache associated with the menstrual cycle (3) and low mood. Histamine is produced by our bodies, by the bacteria in our gut, and is in many of the foods we eat. It doesn’t normally cause us any problems when the levels are low. The problem is when our bodies are unable to get rid of it as rapidly as it is produced or taken in through the diet.It's something like a bucket of water that will overflow once its capacity has been exceeded - essentially, you won't notice the consequence that is a histamine reaction until its levels rise above the threshold, and the bucket overflows.But, the good news is that if you experience histamine reactions, there are probably a number of changes you can make to lower your levels of histamine so that your bucket is only half full.Once you have managed to reduce your histamine levels, you may even be able consume small amounts of the foods that used to cause you itchy eyes, runny nose, headaches without experiencing any symptoms. Root Causes of Histamine Reactions Increased production or decreased degradation of histamine Some of us are particularly susceptible to histamine reactions because we are unable to break down histamine as effectively as most, and there can be multiple reasons for this(4). For example, if you are not producing enough of the histamine-degrading enzyme Diamine oxidase (DAO) due to impaired gut health, genetic issues or lack of cofactors (3,5), you may not be able to break down or inactivate histamine effectively. For example, damage to the cells that produce DAO in the intestines is just one of the reasons why gastrointestinal disease is commonly linked with histamine intolerance(4). Additionally, during pregnancy, DAO is produced at high concentrations by the placenta (6), which may explain why food intolerances commonly subside during pregnancy (7). If you suspect a DAO deficiency is your issue, you can try these natural ways to increase DAO enzymes. Increased conversion from histidine to histamine Another cause of elevated histamine can be high levels of the enzyme that produces histamine from the amino acid histidine (histidine decarboxylase). Methylation deficiency Methylation is a buzz word you hear a lot in nutrition circles, as it is so fundamental to many processes in the body. And, it's not uncommon to have deficient methylation for one reason or other (genetic, nutritional, etc.). HNMT is an enzyme that inactivates histamine via a methylation reaction. So, if you have insufficient methylation capacity (eg. due to B12 deficiency, folate deficiency or MTHFR polymorphisms) this may reduce histamine inactivation inside cells by HNMT. Allergy and inflammation Since histamine is released as part of the allergic and inflammatory responses, the presence of allergy or chronic inflammation will increase your basal histamine levels. This is why individuals with a seasonal allergy to pollen, for example, may experience a histamine reaction to tomatoes, citrus or spinach only during pollen season. Dietary sources of histamine Many foods contain histamine, while others contain histamine releasing substances. The classic culprits for causing histamine reactions are aged and fermented foods. However, histamine is surprisingly high in a number of fresh, healthy and all-natural foods such as spinach and tomatoes. For this reason, I've created a free and comprehensive low histamine diet that you can download. Medications Certain medications can also cause histamine release. So, if you are on any medications and think you suffer histamine sensitivity it could be worth discussing this with your doctor. Gut flora imbalance The composition of your gut flora is important in determining the levels of histamine you are exposed to. If you have an overgrowth of histamine-producing bacteria, more histamine will be produced during the breakdown of dietary protein. This also means that a high protein diet (especially animal protein such as fish, meat, dairy and eggs), may result in further elevations in histamine production than a lower protein diet. On the other hand, we also have strains of bacteria that degrade histamine, so for the sake of reducing histamine load, its beneficial for our gut to be colonized by more of these varieties. In this case, I recommend trying out a low histamine probiotic. How to stop a histamine reaction: top 9 tips to clear histamine from your body Now that you know what causes may be underlying your histamine reaction, it's time to learn how to prevent, control or stop a histamine reaction and clear histamine from the body fast. The goal is to keep your bucket half empty so that there is room for the unavoidable histamine that is part of life.Here are my top tips for dealing with a histamine reaction.1) Ginger - Although sticking to a low histamine diet can help to prevent histamine reactions in the first place (8,9), consuming antihistamine foods can actually help to calm a histamine reaction while it's happening. One of the strongest known antihistamine foods is ginger. If you're experiencing a histamine reaction, try chewing on fresh ginger or pouring boiling hot water over sliced ginger to make fresh ginger tea. In general, you can also drink ginger tea before bed to act as a natural antihistamine and prevent histamine reactions.2) Mast cell stabilizers - One way to calm you histamine reaction is to stabilize mast cells in order to slow the natural release of histamine in response to your sensitivity. This method can not only calm your reaction but, can also boost your body's natural histamine tolerance so that you can consume more foods with fewer symptoms. It's important to choose a supplement specially formulated to address histamine intolerance via multiple routes such as Anti-Hist which is an all-natural antihistamine that contains a selection of natural ingredients working together to help stop histamine release and regain tolerance.3) Keep a food diary. By paying attention to the foods you react to, you will be able to build up a list of foods to avoid that is relevant to you. Make sure you are including all of the relevant information rather than just foods. I've put together an food diary you can print out and use.4) Diamine oxidase - It's possible to take DAO in supplement form to increase the breakdown of histamine within the body and assist with a histamine reaction. However, the majority of DAO supplements are derived from pigs and are unsuitable for vegans. Trying natural methods to increase DAO enzymes may be a better route for controlling your histamine reactions before and during their occurrence.5) Pea sprouts - An alternative to taking DAO supplements is to consume pea sprouts. When seeds sprout, they produce DAO, and pea sprouts have even been found to have the highest DAO levels (10). You can sprout peas in water, preferably in the dark for 10-12 days, then blend in a smoothie (roots and all) and consume fresh.6) Avoid histamine releasing triggers and allergens - Any allergies you have will trigger histamine release, so learning what these are and avoiding them is key to keeping histamine reactions to a minimal. Remember, it's not all about food. Histamine release can be triggered by medications, skin creams, sunscreen, face wipes, airborne irritants and household products.7) Histamine-friendly probiotics: If gut flora imbalance is contributing to your histamine overload, a probiotic may help re-establish balance. But, be sure to choose a probiotic formulated to promote histamine degradation - otherwise, regular probiotics can often make symptoms worse as the bacteria will naturally produce histamine. I recommend trying out this hypoallergenic, low histamine probiotic, which is one of the few histamine-safe probiotics on the market.8) Focus on gut health. A leaky gut, IBS or other bowel trouble increases the level of inflammation both in the gut and the rest of the body. You want to keep inflammation levels down, as inflammation means histamine release. Focusing on gut health is a method to not only prevent histamine reactions before they happen but, begin improving and healing your intolerance, and making histamine reactions less frequent in the first place. Eating a healthy, low histamine diet that contains all of your essential nutrients while also focussing on your gut bacteria is a great start to this.9) Make sure you're on the right diet - Remember, it's not just high histamine foods that can trigger a histamine reaction. Histamine releasing foods or foods which are high in precursors for histamine can also cause symptoms, even if the food isn't high in histamine itself. These food can be hard to identify, which is why I've created a low histamine food list that includes all histamine symptom triggers and identifies more food culprits than your typical low histamine diet. Click the button below to get your free copy: Get the Diet Your next histamine reaction Now that you have tools to help you to both deal with and prevent having histamine reactions in the first place, try them out next time you expect to be eating questionable foods, feel a histamine reaction starting to bubble up or, simply incorporate these into your daily routine in order to minimize the chance and severity of potential reactions.Do you have a method of dealing with histamine reactions at home? Share what's worked for you in the comments below! References:1. Benly P. Role of Histamine in Acute Inflammation. 2015;7(6):373–6.2. Abbas Abul K., Lichtman; AH, Pillai S. Cellular and Molecular Immunology. Vol. 8a ed., Elsevier. 2014. 544 p.3. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.4. Maintz L, Bieber T, Novak N. Histamine Intolerance in Clinical Practice. Dtsch Arztebl. 2006;103:3477–83.5. Johnston CS. The antihistamine action of ascorbic acid. Subcell Biochem. 1996;25:189–213.6. Morel F, Surla A, Vignais P V. Purification of human placenta diamine oxidase. Biochem Biophys Res Commun. 1992;187(1):178–86.7. Reinhart J, Felix W. Wine and Headache. Int Arch Allergy Immunol. 1996;110(1):7–12.8. Schwelberger HG. Histamine intolerance: A metabolic disease? Inflamm Res. 2010;59(SUPPL. 2).9. Vickerstaff Joneja JM, Carmona-Silva C. Outcome of a Histamine-restricted Diet Based on Chart Audit. J Nutr Environ Med. 2001;11(11):249–62.10. Masini E, Bani D, Marzocca C, Mateescu MA, Mannaioni PF, Federico R, et al. Pea seedling histaminase as a novel therapeutic approach to anaphylactic and inflammatory disorders. A plant histaminase in allergic asthma and ischemic shock. ScientificWorldJournal. 2007;7:888–902.Read more
Low Histamine Holiday Turkey Recipe
Here's a histamine intolerance recipe to suit your holiday dinner party! It's turkey time! Whether it's Christmas, Thanksgiving or just your weekly Sunday roast, I've got a super simple low histamine turkey recipe that will tickle your whole family's taste buds. Histamine intolerance can make dinner planning suck, a lot. So, it's a major win when you can find recipes that won't aggravate your symptoms, are healthy for your gut and body, while also being enjoyed by those you share the dinner table with.Oh, and don't forget the low histamine stuffing to make this dinner truly complete.Before we get started, let's have a brief glance at why each ingredient has been selected - because, when it comes to histamine intolerance, knowledge is power! Low Histamine Turkey Recipe: Ingredients Breakdown Is your mouth watering already!? Because, mine sure is.Here's a little look into why this mouth-watering low histamine turkey recipe is not only going to make your tummy tingle with happiness but, will have your body blown away by health benefits.Turkey: Turkey is rich in healthy fats which promote enhanced digestion and gut healing. Additionally, this badass bird is high in choline and low in methionine - the perfect combination to regulate gene expression and keep you biologically young. Fat options: The high smoke point of both coconut oil and butter allows you to roast your low histamine turkey at a high temperature while still staying safe and healthy for consumption. Additionally, these fats are soothing to the digestive system while promoting the release of digestive fluid from the gallbladder to encourage maximum food breakdown and nutrient absorption. Oh, and, of course - they add an amazingly delicious flavor and will help your low histamine turkey recipe to become nicely browned and crispy! Himalayan salt: Salt is great because it enhances food's natural flavor while also benefitting the body. Although many people are afraid of salt - everything should come in moderation and sodium is essential for mammalian survival. Using unprocessed Himalayan salt provides body-wide benefits without the typical colorants and additives in regular table salt.Herbs: Herbs are very powerful healers - in fact, extracts of these tiny plants are the most commonly used alternative medicines against bacterial imbalances, inflammation, etc. Using your favorite combination of herbs (the more, the better!) is going to add a huge kick of flavor while balancing numerous body systems.Freshness counts: Because histamine builds up in plants and animals after they’ve been picked/slaughtered, eating the freshest vegetables and meat possible is the best way forward when focusing on low-histamine (4). This method also applies to fresh herbs, instead of dried spices. Buying a fresh, wild turkey from your local farmer will be a better, and cleaner option for a low-histamine diet than a frozen, processed turkey from the supermarket. However, I realize this is not an option for everyone and is simply an extra precaution for both symptoms and overall health. For a full list of the best foods to eat and avoid for histamine intolerance and to reduce symptoms fast, be sure to download my guide to histamine intolerance, which includes a histamine intolerance food list to take the guess-work out of histamine intolerance! Get the FREE Food List Low Histamine Turkey Recipe Ingredients:Fresh, 12-16 lb. turkey (preferably organic or farm-fresh) 1/4 cup coconut oil (buttery) or grass-fed butter Fresh herbs of choice (sage, rosemary, thyme, parsley) Himalayan sea salt Directions: Preheat the oven to 450F. Rub the turkey with the coconut oil or grass-fed butter until it is well greased and sprinkle with fresh herbs of choice, and Himalayan salt Place turkey in pan and drop the oven temperature to 350F. Put the turkey in the oven and roast for 15min/lb. Cook until internal temperature of the turkey, from the thickest part of the thigh, reaches no less than 165F. Remove the turkey from the oven and let sit for 15 minutes before carving. Serve this turkey up on it's own, or combine it with my low histamine stuffing recipe. Who will you be sharing this low histamine turkey recipe with at your dinner table? Let me know in the comments below!Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious histamine intolerance recipes! Get the Cookbook Bundle! Life's too short to let symptoms control you.Your histamine intolerance expert,AnitaReferences 1. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.2. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.3. Stockinger, B., Meglio, P., Gialitakis, M. and Duarte, J. (2014). The Aryl Hydrocarbon Receptor: Multitasking in the Immune System. Annual Review of Immunology, 32(1), pp.403-432.4. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.5. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.6. Perreard M, Iconomidis N, Bernard C, Chayvialle J, Gerolami A. Effect of a low-fat diet on the fasting volume and postprandial emptying of the gallbladder. Gastroenterol Clin Biol. 1993;17(6-7):435-40.Read more
Low Histamine “Pumpkin” Mousse Dessert Recipe
Pumpkin is such a staple for the holidays - but, pumpkin can, unfortunately, aggravate histamine symptoms. So, to cater to the histamine intolerant, I've got a low histamine "pumpkin" mousse dessert recipe that's made with a friendly alternative: butternut squash! If you're looking to squash symptoms and still enjoy the tastes of the holiday desserts, it's time to get down with this low histamine recipe and start making mousse! But first, let's check out the breakdown of why I've chosen ingredients and how they can help your histamine intolerance symptoms. Low Histamine "Pumpkin" Mousse Dessert Recipe: Ingredients Breakdown Maple Syrup: Sweetening with maple syrup or raw, local honey are excellent options for keeping things low-histamine. Additionally, the use of local honey has shown to help in taming histamine symptoms. Vanilla: Who doesn't love vanilla? Did you know that vanilla even tricks the taste buds into thinking a dessert is sweeter than it actually is! Just a small amount will do the trick - but, keep in mind that typical vanilla extracts contain alcohol which can destabilize mast cells and produce histamine symptoms. Grabbing an alcohol-free vanilla from your local health food store is a great investment as vanilla lasts a long time due to the very small amounts necessary in recipes.Coconut milk: Keeping this recipe dairy-free with coconut milk will also help to prevent symptoms, as dairy can encourage digestive distress, as and may even destabilize mast cells. Additionally, coconut provides a healthy dose of fats to encourage bile release and boost digestive power!Maple Syrup: Ginger is actually an anti-histamine food and can reduce histamine intolerance symptoms. However, keep in mind it does contain salicylate which some histamine intolerant individuals may be sensitive to. If you are also sensitive to salicylates, simply omit ginger from the recipe. Remember, fresh is always best when it comes to using herbs and spices - so aim for fresh ginger in this recipe!As you can see, I've done my research on this low histamine "pumpkin" mousse recipe! For a full list of the best foods to eat for histamine intolerance and other strategies to reduce symptoms, download my guide to histamine intolerance which also contains a comprehensive histamine intolerance foods list. Get the FREE Food List Low Histamine Dessert “Pumpkin” Coconut Mousse Recipe Ingredients: 2 cups butternut squash, roasted and pureed ⅓ cup maple syrup/ raw, local honey 1 tsp. vanilla extract (alcohol-free) ¼ tsp. fresh ginger, micro-planed 1 can full fat coconut milk Directions: The night before you go to make this, place an unopened can of coconut milk in the fridge. The next morning, open the can and scoop out the solid white part and place it in the mixture. Using a hand mixer, whip the coconut into a whipped cream. Next, make the squash mixture - In another bowl, combine the squash, ginger and maple syrup and mix well. Gently fold the whipped coconut cream it into the squash mixture. Chill in the fridge until it is ready to be eaten. Want more unique low histamine recipes? Check out my Low Histamine Cookbook Bundle with 170 nutritionist-approved recipes. Get 170 Recipes! Put your health in nature's hands. Anita Tee, Nutritional Scientist References1. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p. 2. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.3. Stockinger, B., Meglio, P., Gialitakis, M. and Duarte, J. (2014). The Aryl Hydrocarbon Receptor: Multitasking in the Immune System. Annual Review of Immunology, 32(1), pp.403-432.4. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.5. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.6. Perreard M, Iconomidis N, Bernard C, Chayvialle J, Gerolami A. Effect of a low-fat diet on the fasting volume and postprandial emptying of the gallbladder. Gastroenterol Clin Biol. 1993;17(6-7):435-40.Read more
Is There a Test for Histamine Intolerance?
Is there a test for histamine intolerance?If you believe you are histamine intolerant and are looking for a histamine intolerance test, we need to talk. Histamine intolerance can be frustrating, as there is a lack of understanding and recognition among healthcare practitioners when it comes to this disorder. Additionally, the nature of the disorder involves a wide rang of seemingly unrelated symptoms, making it difficult to diagnose and control.However, as your histamine intolerance expert, I've got you covered.I've done the digging and, today, I propose that a careful, evidence-based analysis of what is shown in the literature allows us to define a systematic approach to understand the physiological contributions to each individual’s experience. This understanding, under the guidance of an experienced practitioner, can lead to a diagnosis of histamine intolerance and control of symptoms. Histamine Intolerance in Short Histamine is a natural chemical that acts as a messenger in many body systems including but, not limited to the brain, the stomach, blood vessels and muscles. Historically, it was characterized as our first chemical of defence released by cells in response to foreign pathogens. It also mediates the allergic reaction and can act as a messenger within the nervous system. Histamine is pre-formed and stored in granules in several different cell types. These cells are widely distributed throughout the body. Several mechanisms including both allergic and non-allergic pathways can stimulate these cells to release histamine. The histamine then binds to a number of receptors to exert its effects.Due to the wide distribution of histamine producing cells and the equally wide distribution of histamine receptors, the effects of receptor binding involve many organ systems.Resulting symptoms may therefore be spread across the body and include flushing and rashes (skin), arrhythmias, low blood pressure or dizziness (cardiovascular system) and nausea, vomiting, diarrhea, abdominal pain (gastrointestinal system), to list a few (1). For a comprehensive list, see this post on histamine intolerance symptoms.So, in summary, we have a chemical molecule produced in many cells and released following any of a multitude of stimuli and acting on any number of organs.No wonder the effects are inconsistent from patient to patient and case to case. No wonder a test for histamine intolerance has yet to be created. And, no wonder you are confused by your symptoms. Histamine Intolerance Testing The added complexity of creating a test for histamine intolerance is one of context. Each individual will have a tolerance level beyond which they develop symptoms. We can, therefore, define histamine intolerance as a state where the physiological histamine level exceeds an individual’s tolerance level i.e. the level beyond which they begin to develop symptoms. What contributes to this tolerance level? Again, this is determined by a multitude of factors. This level may be genetically predetermined. It may be a result of other chemical messengers such as hormone levels, individual variances in diet or the simultaneous use of certain medications. Each case can vary.Furthermore, other physiological states such as inflammatory conditions of the GIT may contribute to histamine tolerance. So, not only are the effects of histamine widespread, the extent of the effect will vary from patient to patient and case to case.In any case, the ultimate issue of intolerance is an elevation in histamine concentration. Such elevations in histamine result from an imbalance in histamine levels versus histamine breakdown or, what can be described as a dysfunctional histamine metabolism (2).Histamine levels, from any source, may rise and, when the individuals ability to break down the histamine is compromised, the balance tips towards histamine excess and adverse events are triggered.So, now that we know what histamine intolerance is, how do we know if that's the main issue causing or contributing to your symptoms?Well, let's get to discussing an at-home test I created through my experience being histamine intolerant, working with histamine intolerant clients and doing plenty of scientific research to see what can and cannot help.I call this test Tee's Histanalysis Method. A Test for Histamine Intolerance: Tee's Histanalysis Method By sifting through the relevant literature and identifying where there is sufficient evidence, I have defined an approach to an at-home histamine intolerance test called Tee's Histanalysis Method.This test for histamine intolerance is focused on identifying contributions to an individual’s histamine excess. The order of testing should be informed by the individuals symptoms and the physiological environment. It is highly recommended that this histamine intolerance test is guided by a practitioner with the relevant experience in interpreting the results. Histamine Intolerance Test Steps: 1. The first step of applying a test for histamine intolerance is to record all of your symptoms and suspected contributors, including food products and medications. Compare these suspects to known high histamine foods and medications. Remember, you may have additional intolerances, so not all suspected foods must be high in histamine. But, all high histamine foods should be a suspect when consumed in excess.2. The second step of the histamine intolerance test is dietary elimination of suspected foods (12). This elimination includes applying a low histamine diet along with any additional suspected offenders. Use this histamine intolerance food list, as it contains high histamine foods along with foods that may not be high in histamine themselves but, can act as histamine releasers or encourage bacterial production of histamine. Get the foods list! 3. The next thing you'll want to do when conducting a test for histamine intolerance is record all changes between your food and symptoms. Do this by keeping a food/symptom diary and include all necessary details including exercise, stress levels, supplements, etc. I've created a useful template for this that will ensure you're entering all of the necessary information. You should use this food diary template and fill it in after each meal.4. After two weeks of following the specific diet above, take a loading dose of Anti-Hist, which consists of taking 2 capsules three times per day for 7-10 days. Be sure to order this in advance, so that you have it on hand when it's time to start taking it.5. Following the loading dose, drop the dosage of Anti-Hist to a maintenance dose of between 1-3 capsules per day as needed to maintain improvements. Many are fine with one capsule per day but, if your improvements are not sustained, you may take one capsule before each main meal.6. Review your food/symptom diary and begin replicating the days where your symptoms were rated to be at their mildest. Include the same foods, exercises, supplements and Anti-Hist dosage in this replication.7. Once you've reached a stable state where your replicated days are consistently producing mild levels of symptoms, begin reintroducing foods at a rate of one food consumed for 2-3 days, with a 5 day break in between foods. Consuming the food for 2-3 days allows for enough to be consumed that a reaction will occur if you are sensitive. If you experience a reaction earlier, you can stop consuming the food immediately. Additionally, the break between introducing new foods allows you to identify delayed reactions, as food sensitivity symptoms can appear up to 5 days after consuming the suspected food. 8. All foods which caused symptoms during reintroduction should remain eliminated from the diet. You may attempt a second reintroduction of the offending food after 3 months of following a histamine intolerance protocol, if desired.As you can see, this simple at-home test for histamine intolerance is way more cost-effective than any other test out there - and, it can be more definitive, informative and result in immediate symptom reduction.The logic behind this histamine intolerance test is that it can either help to rule out or reveal histamine intolerance. Simply put, no change in symptoms likely means you can rule out histamine intolerance, whereas immediate symptom reduction is a pretty strong indicator towards the presence of histamine intolerance.As this histamine intolerance test can be done at home and only requires the cost of a single supplement, I recommend it as a more logical and cost-effective choice compared to many alternative tests or Hail Mary supplements which may only leave you with slight clues at a higher cost.Evaluate the probability that you have histamine intolerance and, depending on the results, either start fixing it or stop wasting your time on it.Getting Started: What You'll Need Histamine intolerance food list Food diary template Anti-Hist (1 bottle to start) Histamine intolerance protocol (upon confirmation of the probability of intolerance) I recommend starting this test as soon as possible in order to prevent the progression and worsening of symptoms, as well as preventing the harmful impact on other body systems which makes the disorder more difficult to address.There is no reason you can't begin today by starting your food diary and following the first steps of the protocol.Life's too short to let symptoms control you.Your histamine intolerance expert,Anita Tee, Nutritional Scientist1. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.2. Schwelberger HG. Histamine intolerance: A metabolic disease? Inflamm Res. 2010;59(Suppl 2):S219-21.3. Schwab D, Eg H, Raithel M. Histamine content and histamine secretion of the colonic mucosa in patients with collagenous colitis. Inflamm Res. 2002;51(1):33–4.4. Reese I, Ballmer-Weber B, Beyer K, Fuchs T, Kleine-Tebbe J, Klimek L, et al. German guideline for the management of adverse reactions to ingested histamine Guideline of the German Society for Allergology and Clinical Immunology (DGAKI), the German Society for Pediatric Allergology and Environmental Medicine (GPA), the German Association of Allergologists (AeDA), and the Swiss Society for Allergology and Immunology (SGAI). Allergo J Int. 2017;26:72–9.5. Wöhrl S, Hemmer W, Focke M, Rappersberger K, Jarisch R. Histamine intolerance-like symptoms in healthy volunteers after oral provocation with liquid histamine. Allergy Asthma Proc. 2004;6. Giera B, Straube S, Konturek P, Hahn EG, Raithel M. Plasma histamine levels and symptoms in double blind placebo controlled histamine provocation. In: Inflammation Research. 2008.7. Kanki M, Yoda T, Tsukamoto T, Shibata T. Klebsiella pneumoniae Produces No Histamine: Raoultella planticola and Raoultella ornithinolytica Strains Are Histamine Producers. Appl Environ Microbiol. 2002;68(7):3462–6.8. Maintz L, Benfadal S, Allam JP, Hagemann T, Fimmers R, Novak N. Evidence for a reduced histamine degradation capacity in a subgroup of patients with atopic eczema. J Allergy Clin Immunol. 2006;9. Pinzer TC, Tietz E, Waldmann E, Schink M, Neurath MF, Zopf Y. Circadian profiling reveals higher histamine plasma levels and lower diamine oxidase serum activities in 24% of patients with suspected histamine intolerance compared to food allergy and controls. Allergy. 2017;10. Music E, Silar M, Korosec P, Kosnik M, Rijavec M. Serum diamine oxidase (DAO) activity as a diagnostic test for histamine intolerance. Clin Transl Allergy [Internet]. 2011;1:P115. Available from: www.biomedcentral.com/submit11. Manzotti G, Breda D, Di Gioacchino M, Burastero SE. Serum diamine oxidase activity in patients with histamine intolerance. Int J Immunopathol Pharmacol. 2016;29(1):105–11.Read more
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