Surprisingly, these foods do not contain histamine

In the case of histamine intolerance, those affected often have to do without various foods in order to prevent the body from reacting to the messenger substance. But some foods are also available without histamine. We reveal which ones they are!

What is histamine?

Histamine is a natural messenger that plays a major role in various functions in the body, such as allergic reactions and the immune system. In an inflammatory response, histamine causes the tissue to swell, slowing down the inflammation.
The body can produce histamine itself – or it can be ingested through food. The histamine in food is harmless for healthy people, but those who are intolerant to histamine should avoid it.

Histamine intolerance – the symptoms

The symptoms of intolerance vary from person to person. Since there are no generally valid signs of histamine intolerance, only a doctor can clarify exactly whether it is an intolerance. In the case of an intolerance, the symptoms become noticeable in different parts of the body. This is because all cells and organs such as muscle cells in the gastrointestinal wall, in the bronchi, blood vessels and uterus, as well as in the glandular cells, nerve cells and cells of the immune system have histamine receptors. If the histamine is permanently bound to the receptors, the following symptoms can occur in sensitive people :

  • Wheals, swellings and pustules on the skin
  • sudden reddening of the skin on the face, décolleté and neck
  • Hitzegefühl (Flush)
  • itching
  • blocked or runny nose
  • diarrhea or nausea
  • headache and dizziness
  • circulatory problems
  • tachycardia

11 low histamine food alternatives

People who suffer from histamine intolerance should refrain from eating histamine-rich foods so that the symptoms improve. Foods such as vinegar, wine, chocolate, nuts or tea are often discouraged . Depending on the degree of ripeness, fermentation or other processing, the histamine content in food can vary. But those affected do not have to do without all these foods – these foods are surprisingly good alternatives!

  1. Histamine tested wine
    Normally, histamine gets into the wine during production. However, if other start cultures are used for the fermentation process during production, the histamine content in the wine can be significantly reduced. A wine is considered histamine-free if it has 0.1 mg histamine per liter . The value is often 0.25 mg per liter and is still suitable for people with histamine intolerance. White wine is often better tolerated than red wine. Due to the high histamine content, avoid French wine in particular, as well as Chianti or Muscat wine.
  2. Carob powder and white chocolate
    Since chocolate and cocoa contain the substances tyramine and phenyethylamine, these are also not well tolerated by people with a histamine intolerance. The two substances act like histamine, which is why they should be avoided. Instead, white chocolate is suitable , as it usually does not contain cocoa. But also carob powder , which is obtained from the bean of the carob tree, is a real alternative. It tastes sweet and caramel-malty.
  3. Apple cider
    vinegar Although conventional vinegar in moderation is still tolerable for many histamine intolerant people, apple cider vinegar is a real alternative . Affected people should always try cautiously with vinegar to see whether or how much they can tolerate.
  4. Herbal tea
    In the case of a histamine intolerance, mate tea, green tea and black tea are taboo. These contain too much histamine and can make the symptoms worse. Instead, use herbal teas like chamomile or peppermint. These have a calming effect on the body.
  5. Sweet chestnuts
    They are particularly popular in winter – the sweet chestnuts. Since nuts such as cashews or walnuts are not available in the case of histamine intolerance, those affected should eat chestnuts more often . These contain no or very little histamine and offer a real alternative.
  6. Short-ripened cheeses
    Not all cheeses are created equal. Varieties such as cream cheese, butter cheese, cottage cheese, mozzarella, ricotta, cottage cheese or curd cheese are short-ripened cheeses and are generally better tolerated than long-ripened cheeses such as Gouda, Parmesan, Cheddar, Emmental or Camembert.
  7. Boiled ham and meat
    sausage When it comes to sausage products, it also depends on the respective product. It is better to avoid sausages that have been smoked or cured , such as dried salami, raw ham, tea sausage or grilled meat and gyros. Cooked sausage types such as boiled ham and meat sausage, on the other hand, are low in histamine .
  8. Fish
    When it comes to fish, you should prefer fresh or frozen and unprocessed fish . Mackerel, herring, anchovies and tuna are less suitable.
  9. Fruit alternatives
    Choosing fruit and vegetables is often a bit more complicated. Strawberries should be avoided while blueberries are allowed. The same applies to pineapples, kiwis, bananas, citrus fruits and raspberries. Instead, you should use pome and stone fruit such as apples, cherries, mangoes or apricots.
  10. Vegetable alternatives
    Vegetables such as sauerkraut, eggplant, spinach, avocado and tomato can also promote the release of histamine in the body. On the other hand, you can grab lettuce, potatoes, cabbage, pumpkin, radishes, onions, carrots, cucumbers, leeks, corn, zucchini or asparagus.
  11. Fruit gums, cakes and co.
    While liquorice is often less well tolerated, fruit gums and candies without azo dyes are rarely a problem. Chocolate and nut-free cakes are also well tolerated. The same applies to other pastries such. B. Cookies. With chips and pretzel sticks, you should make sure that they do not contain flavor enhancers or yeast extract. However, since this is rarely the case, you can also simply prepare chips yourself in the oven or in a deep fryer.

Crystal Waston MD

Crystal Waston has a degree in Cross Media Production and Publishing. At vital.de she gives everyday tips and deals with topics related to women's health, sport, and nutrition.

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