Gut health is all the rage right now, with new research emerging daily. Probiotics are shining bright in the spotlight. But we are beginning to see references to Histamine more often. But what is Histamine, and does it relate to you?
Histamine is a natural compound produced in the body and found in certain foods. It plays a role in things like inflammation and the regulation of your stomach acid. Histamine is broken down to ensure balanced levels are maintained in the body but if this process is not working properly, histamine can accumulate, which can lead to symptoms such as diarrhoea, acid reflux, heartburn, asthma and hives. This is known as a Histamine Intolerance. It is believed to be relatively rare compared to other gastrointestinal disorders such as irritable bowel syndrome (IBS) or Coeliac Disease.
Certain foods such as aged cheeses, fermented foods and alcohol contain higher levels of histamine and may exacerbate these symptoms in people with a histamine intolerance.
If someone struggles with histamine intolerance, there are a few things they can do to ensure they keep the symptoms more at bay. These include:
Avoid High-Histamine Foods:
These include aged cheeses, fermented foods (such as sauerkraut, kimchi, and yoghurt), cured meats, smoked fish, alcohol (especially wine and beer), vinegar, and certain fermented condiments like soy sauce.
Limit Histamine-Releasing Foods:
These include citrus fruits, tomatoes, strawberries, egg whites, and certain food additives like monosodium glutamate (MSG) and artificial preservatives.
Ditch the leftovers:
Histamine levels can increase in food that has been cooked, cooled, and stored or aged foods. Opt for freshly cooked food where possible.
Consult a healthcare professional:
A healthcare professional can confirm the diagnosis and provide you with personalised recommendations that can make dietary modification easier.
Remember everyone is different and your reaction to histamine-containing foods can vary from someone else, what works for one person may not work for another. Trial and error is more than likely needed to find which foods exacerbate your symptoms, and which you can manage better.
