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Evidence-Based ✅
Finding out that you are histamine intolerant certainly is frustrating! (I have this issue myself and have been newly navigating these unchartered waters).
I am learning a lot and sharing as I go along.
'Histamine Healing Foods' is the fifth blog in our histamine series.
We can have a more effective outcome by taking a 3-pronged approach to healing HIT (histamine intolerance).
- Avoid High histamine and histamine-liberating foods
- Avoid DAO blockers such as alcohol, tea and coffee
- Add in more healing foods that act as natural anti-histamines and clear histamine from the body
The first blog in our series talks about how nutrient deficiencies play a role in HIT. Our previous blog mentions what to avoid and include.
Today's blog discusses what compounds can help with histamine issues and accelerate healing. We will also mention what foods you will find these in.
It would serve you well to include many of these foods as often as possible (daily).
First up, we have luteolin. Luteolin is an antioxidant (polyphenol) known to inhibit mast cell_mediated allergic inflammation. The mast cells (as well as other cells) create histamine.
This antioxidant is essential for HIT people and folks with MCAS (mast cell activation syndrome).
Luteolin-rich Foods:
- Artichoke
- Basil
- Broccoli
- Cabbage
- Cauliflower
- Celery
- Chamomile flowers/tea
- Cumin
- Grapes (red)
- Green beans (not recommended on LHD)
- Kohlrabi
- Lemongrass
- Onions
- Oregano
- Rosemary (contains two types of luteolin)
- Peppers (capsicum)
LHD = Low Histamine Diet
Next up, we have quercetin. Quercetin is beneficial in lowering histamine.
Quercetin is a type of flavanol that works to support the immune system. Still, it also helps to reduce allergic responses.
Folks with seasonal allergies would likely benefit from adding quercetin-rich foods into their daily diet. Foods such as:
Quercetin-rich Foods:
- Acerola Cherries or acerola supplement
- Apples*
- Asparagus*
- Black plums*
- Blueberries*
- Brussels sprouts*
- Buckwheat*
- Cabbage*
- Capers**
- Capsicum*
- Carob
- Cauliflower*
- Cherries*
- Chia seeds*
- Chicory greens*
- Chives*
- Coriander*
- Figs*
- Garlic*
- Grapes (red)*
- Moringa* (Matchinga)
- Olives*
- Olive oil*
- Oregano*
- Pistachio nuts*
- Radicchio*
- Red lettuce*
- Red onions*
- Red potatoes*
- Rocket (arugula)*
- Romaine lettuce*
- Tarrago*
- Watercress*
*Try to get these organic where possible to avoid health-destroying agricultural chemicals such as glyphosate. If you are unable, get the best and freshest that you can.
**Not in vinegar
DAO-boosters:
- Almonds (activated)
- Broccoli
- Fatty fish (see our approved recommendations here)
- Grass-fed liver (fresh or supplement)
- Grass-fed kidney
- Grass-fed meat (fresh and not beef as beef is aged)
- Leafy greens
- Olive oil
- Pasture-raised egg yolks (white can be histamine-liberating)
- Pea shoots
- Pumpkin seeds
- Wild-caught salmon (may be difficult in Australia)
It's also vital that you are not deficient in other important nutrients that help with histamine breakdown/DAO enzyme production. These nutrients are vitamin C, copper and B vitamins, which we discuss in our first blog; Part 1. Nutrient Deficiencies. Click the link/s below to learn more.
Please see our other blogs about Histamine Series:
- Part 1. Nutrient Deficiencies
- Part 2. Gluten Intolerance
- Part 3. Probiotics Yes or No?
- Part 4. High Histamine Foods (we discuss all the low histamine foods here as well)
We hope this list helps you, and we have summarised each food category, so it is less confusing.
If you have a histamine issue, perhaps save this blog link in your phone's notes to refer back to when you are meal planning and grocery shopping.
This Diet is Not Forever
This diet is essentially an elimination diet, and it is something you can choose to stay on indefinitely. You can do it for an elimination timeframe and then slowly reintroduce histamine foods.
Stay Tuned for Our Next Blog 'Histamine Intolerance Elimination Diet and Reintroducing Foods'.
Stay Tuned
I am currently in the process of creating a Low-Histamine Recipe book so be sure to stay subscribed to our newsletter. You can sign up for this on the footer of our website.
References:
https://pubmed.ncbi.nlm.nih.gov/22470478/
https://superfoodly.com/quercetin-foods/
https://www.ihsociety.com/food-high-in-luteolin-herbs-and-spi
https://www.jillcarnahan.com/2018/03/19/boost-your-dao-levels-to-fight-histamine/
https://histaminefriendlykitchen.com/green-antihistamine-juice-moringa/
https://draxe.com/nutrition/acerola-cherry/
https://matcha.com/blogs/news/full-list-of-vitamins-and-minerals-for-immunity-in-matcha-green-tea
Disclaimer: This article is strictly informational and not intended as health advice. Statements made have not been evaluated by the TGA and are not intended to treat, diagnose, cure or prevent. One should always consult with their trusted health professional before adding a new supplement to their diet.
