Could histamine intolerance be the cause of your mysterious food reactions? Enter for a chance to win TWO copies of my book: http://bit.ly/1uDm5pU. See website for full details. Read this episode's full transcript: http://bit.ly/ULEHmS
Could histamine intolerance be the cause of your mysterious food reactions? Enter for a chance to win TWO copies of my book: http://bit.ly/1uDm5pU. See website for full details. Read this episode's full transcript: http://bit.ly/ULEHmS
Nutrition Diva listener Bronwyn writes, "I came across a magazine article in which a woman extolled the virtues of a histamine-free diet. Is it true that there are histamines in food? Does eating a low-histamine diet help with allergies, and improve the look of your skin? Will it give you more energy?”.
I’ve been hearing a lot about the low-histamine diet lately, as well. It’s recommended as a treatment for histamine intolerance, a condition that is not widely recognized in the conventional medical community.
But that doesn’t mean it doesn’t exist! The theory behind histamine intolerance is plausible. But pending more and better research, the diagnosis and treatments are still somewhat speculative.
With that in mind, can a low-histamine diet be a panacea for clearer skin and better energy levels, as this magazine article implies? Not likely. At most, a low-histamine diet might offer relief from chronic and mysterious symptoms (which can include skin rashes and fatigue,) for a small percentage of the population.
Your body produces histamines as part of its immune response. If you suffer from hayfever, for example, the histamines that your cells release when they are exposed to pollen are what causes the itchy, watery eyes, runny nose, wheezing, and general misery you experience. Antihistamine drugs bring relief by blocking the activity of those histamines.
Some foods—including many things that we think of as healthful-- also contain histamines. Fermented foods like sauerkraut, kefir, cheese, or cured meats can be especially high in histamines. Yet eating these foods does not provoke itchy eyes and sneezing fits—at least, not for most of us.
Histamine from foods is normally be broken down in the digestive tract by an enzyme known as DAO. If, however, you were to consume histamines faster than your system could degrade them, they might build up to the point where you would start to have symptoms that would look and feel an awful lot like an allergic reaction—even if you haven’t been exposed to anything you are allergic to.
People who suffer from histamine intolerance may be extremely sensitive to small amounts of histamine from foods. They may have a reduced ability to break down histamines, due to genetics or drugs that interfere with the production, or activity of the DAO enzyme. Or even a little bit of both.
Symptoms attributed to histamine intolerance include asthma, chronic eczema, sinusitis, fatigue, itching, dizziness, stomach cramps, and diarrhea. Although these symptoms can just look like an allergic reaction, allergy testing can come up completely negative—with can be both mystifying and frustrating, for both doctor and patient.
The long list of possible symptoms, along with the absence of any definitive diagnostic test, make “histamine intolerance” a good candidate for over-diagnosis. But if you have chronic or recurring symptoms that you’ve been unable to find any other cause or cure for, I can understand the appeal of a possible explanation—especially if the symptoms are affecting your quality of life to a significant degree.
The next step would be to try a low-histamine diet to see if it makes you feel any better. (And if it were to bring you relief from long-standing misery, who cares how many placebo-controlled trials have been done?)
If you Google “low histamine diet,” you’ll have no trouble pulling up lists of foods to be avoided and foods that are safe. The problem is that no two of these lists are the same. Some foods, such as cured meats, fish and shellfish, cheese, wine, beer, and sauerkraut, show up on all the lists as being high in histamines. But you’ll find cottage cheese listed as safe on one list and prohibited on another, for example.
Unfortunately, the data on the histamine content of foods is pretty limited, and that leaves room for a lot of speculation, interpolation, and just plain error. In next week’s episode, we’ll take a closer look at the low-histamine diet and try to make sense of these conflicting recommendations.