Histamines Explained

What are Histamines?

Histamines are a part of our immune system. They are chemicals released by white blood cells into our bloodstream to defend against an allergen. When histamines are released, we can have an allergic reaction. This can be caused by allergies to pollens, mold, or certain foods.

This reaction is initiated as a way for our bodies (the immune system) to remove those allergens from our bodies in any way possible. They can be released through sneezing, running, and itchy eyes, or even through the skin. Essentially, when we are exposed to allergens, our immune system sends a message to release histamines, which are stored in mast cells. As histamines are released from mast cells, our blood flow increases in the area where the allergen is identified. Increased blood flow then causes the inflammation we experience.

Do you experience any of these common histamine reactions?

• Sinus issues and congestion

• Seasonal allergies

• Asthma

• Redness and inflammation of the skin

• Hives

• Migraines

• Joint pain

• Emotional instability

• Anxiety

• Irritability

  
  

If so, you may find relief by avoiding certain foods. Read on to find out which ones are highest in histamines.

How to Avoid Histamines in Your Diet

Because it can sometimes be difficult to pinpoint all the ways histamines get into our bodies, it is a very good idea to avoid high-histamine foods until you can address other aspects of your health. Many people find that they only need to remove these foods temporarily, and then they can systematically reintroduce some of them to determine which ones are problematic and require long-term removal.

• Alcoholic beverages, especially wine, champagne, and beer

• Fermented and soured foods such as sauerkraut, kimchi, vinegar, kefir, yogurt, kombucha, soy sauce, sour cream, buttermilk, etc.

• Foods that contain vinegar, such as pickles, mayonnaise, and olives

• Cured meats, such as bacon, salami, pepperoni, lunch meats, and hot dogs

• Dried fruits Citrus

• Aged cheeses

• Walnuts, cashews, and peanuts

• Avocados, eggplant, spinach, and tomatoes

• Smoked fish and canned fish like mackerel, mahi-mahi, tuna, anchovies, sardines

  
  

As you are going through the healing process and slowly reducing the load on the body, you may find the following supplements to be beneficial for reducing your histamine response:

• Quercetin

• Butterbur

• Stinging nettle

• Mangosteen

  
  

Many bacteria found in the microbiome in the gut also produce histamines. If you really suffer from a high histamine load, it would be a very good idea to have a comprehensive stool test done to see if you might be dealing with overgrowths of histamine-producing bacteria.

Schedule a FREE Consultation with the Gut Check Team today!