When eating we seek to obtain energy, well-being and pleasure. However, the foods we are attracted to often have a dark side. Some are related, for example, to a excessive presence of histamine in the tissues.
What is histamine?
Histamine is a compound that the body produces and stores in mast cellscells that are activated in inflammatory and allergic processes. It is present in practically all tissues of the body and performs necessary functions.
In case of injury, allergy or inflammation, the body releases histamine accumulated in mast cells as part of the body’s immune responseproducing effects such as the contraction of the smooth muscle tissues of the lungs, uterus and stomach, the dilation of blood vessels, the stimulation of gastric juices or the acceleration of the heartbeat. Besides participates in immunity, the sleep-wake cycle and appetite.
Do you have excess histamine in your body?
Histamine performs basic functions and it’s not always «bad.» Only causes problems if there is an excess or intolerance to histamine. These are some of the reasons why you may have excess histamine or be sensitive to consuming foods with histamine.
- Foods with histamine or that promote it. Indeed, some foods They contain histamine, which appears when the amino acid histidine is broken down. At the same time, there are other foods that, without being rich in histamine, favor its release from mast cells.
- DAO deficit. The histamine absorbed in digestion is usually eliminated through the intestine thanks to the digestive diamine oxidase (DAO) enzymebut some people don’t eliminate enough. It is not an allergy, although sometimes they are confused.
If you suffer a DAO deficitthe enzyme responsible for eliminating histamine, you are more likely to exceed the tolerable amount of histamine in the body. The deficiency can be caused by genetic predisposition or by inflammatory processes. - Histamine intolerance. If in doubt, it is advisable to have an analysis of the IgE immunoglobulin levels to rule out an allergy.
Symptoms of high histamine
The symptoms of excess histamine They are very varied: they include everything from cramps and other digestive discomforts to itching, shortness of breath or runny nose. Some people get red cheeks when drinking red wine due to vasodilation caused by histamine. In others it is the reason for their headaches.
When the discomfort appears immediately after eating food, we can suspect that they are due to excess histamine.
If you do without any source of histamine for four weeks and experience a disappearance of the symptoms you were suffering from, it is very likely that the cause of the problem is a histamine intolerance.
10 keys to control histamine
To eliminate histamine and avoid excess in the body, certain dietary guidelines should be taken into account.
1. Foods low in histamine that you can eat
Cereals, potatoes, vegetables, most fruits, vegetable oils or spices and aromatic plants are almost free of histamines.
As a general rule, the fresh food They also contain less histamine than if they have been frozen, processed or reheated. In this ebook, Healthy lunches and dinners: 100 vegetarian recipesyou have 100 recipe ideas for healthy vegetable meals and dinners based on fresh foods.
2. Pay attention to precooked foods, foods with the most histamine
They are the main sources of histamine in the conventional diet. These foods overload the body with additives and histamine. This is found in excess in processed meats, such as sausages (280 mg per kilo in salami). It is also abundant in canned fish (300 mg in smoked mackerel), aged cheeses (especially near the rind) and red wine.
3. Foods rich in histamine of plant origin
Most fresh fruits and vegetables do not provide enough histamine to cause symptoms. However, some favor its production. It is the case of the strawberryhence it sometimes generates hives. The fermented –like sauerkraut or tempeh– are rich in histamine.
4. Foods with amines
In vulnerable people a excess of certain foods with other amines can reduce histamine elimination. Among them, citrus fruits (rich in tyramine), plums (octopamine), ripe bananas (tyrosine) or chocolate (phenylethylamine). It is advisable to limit its consumption.
5. Be careful with allergies and some habits
The histamine release It is part of any allergic process. It can also increase due to an imbalance between different populations of intestinal bacteria or due to smoking.
6. It is important to drink frequently
The concentration of histamine in tissues increases when they are poorly hydrated. Water needs vary depending on the type of diet, constitution, habits and climate, but in general it is recommended to drink a minimum of eight glasses of water daily.
7. Nutrients that help you control and eliminate histamine
You should pay special attention to some nutrients, which should be abundant in your diet:
- The vitamin C It slows down the release of histamine and favors the effect of the enzyme that eliminates it.
- The vitamin B6 It helps this enzyme to be effective. It is found, for example, in foods such as potatoes, peppers and pistachios.
- The quercetin It is present in onion and its relatives, and inhibits the release of histamine.
8. The less overheated, the better
It is preferable to eat freshly prepared food. This goes for fruits and vegetables as much as for everything else. When a food is reheated for the third time it contains significantly more histamine than the first time it was prepared.
9. Dispensable additives
Preservatives are typically added to products that are abundant in histamine. Other additives that should be avoided are flavor enhancers (E-620 to E-625), such as monosodium glutamate, since they slow down the elimination of histamine.
10. Avoid excesses
Moderate the consumption of alcoholic beveragesof wine vinegarof canned vegetables and fruits (such as sauerkraut, spinach, cucumbers, pineapple, raspberries), and products soy-based fermented.
The light pastry It has more yeast and, therefore, also more histamine.