Natural Antihistamine Foods
There are actually certain types of fruit that are not only low in histamine and safe to consume, but they will also help you fight off inflammation faster, and stabilize your mast cells. Once the mast cells become balanced, the histamine lowering will occur naturally. And the best part is that there isn’t a single ingredient from the list below that you will not find absolutely delicious.
Apples
Who doesn’t like apples? And if apples are about to help you break down the histamine levels the natural way, then dig in. Eat them fresh, juice them, add them to your smoothies, salads, and even bake some gluten-free yummy pies with them. Just make sure not to peel them since the nutrients are mostly found in their skin. Many studies have recommended them as being capable of inhibiting the histamine release.
Black Rice Bran
If you thought that brown rice was the healthiest, then think again. Studies have shown that black bran rice not only has multiple benefits for your overall health, but it can also prevent the release of histamine from mast cells. Brown rice, on the other hand, is not that beneficial for you.
Ginger
This rhizome is known to be a great inhibitor of allergic reactions, and can also help you lower your histamine levels. Ginger has been traditionally used like an H2 inhibitor, however, a study from 2009 concludes that ginger is also an amazing mast cell stabilizer.
Nettle
A 2009 study suggests that nettle is also a great mast cell stabilizer, but that’s not all. It also has the potential to lower histamine by working at the receptor H1. And although it is mostly consumed as a tea, nettle leaves can also be incorporated into your diet in many different ways. Soups and smoothies are some great suggestions.
Turmeric
Besides giving your meals amazing taste and color, turmeric is also packed with the most amazing properties. But besides its ability to relieve inflammation and enhance body cleansing, turmeric can also inhibit mast cell activation. A word of advice: freeze its rhizomes and grate them over your dishes. It will give them a great cheddar-like flavor.
Thyme
Thyme is more than just an amazing flavor for your dishes. Its powerful combination of high vitamin C content and flavonoids also contributes to histamine lowering and mast cell stabilizing. Plant some in your garden so you will never run out of fresh Thyme.
Onion
Onions are incredible prebiotics that can bring balance back to your gut in an instant. It has not only been concluded that onions can inhibit the release of histamine from the mast cells, but they also lower the levels in blood plasma.
Garlic
Famous for its antioxidant properties, garlic also serves as an amazing prebiotic. But besides regulating your gut, studies also show that garlic can contribute to the decrease of the histamine levels in the body.
Holy Basil
Minty, floral, and naturally sweet, holy basil is a very versatile herb that can be used in almost all dishes, mostly in pasta and salads. Holy basil is known to be a great adaptogen, but its histamine releasing properties are what interests us the most at the moment. Apart from using it fresh, you can also contribute to histamine lowering by drinking dried holy basil tea.
Peach
Peach cobbler anyone? This juicy summer fruit is not only sweet and one of the most delicious fruits, but it is also healthy. Studies show that peaches have the ability to inhibit the allergic inflammation derived from the mast cells.
Mung Bean Sprouts
A study from 2016 found that mung bean sprouts are not only healthy, but they also offer an amazing protection against the degranulation of the mast cells. Being high in flavonoids, they also support the process of breaking down the histamine.
Capers
Besides adding a peppery taste to your dinner, capers can also help you say goodbye to histamine intolerance. They are not only packed with anti-inflammatory, anti-oxidative, and antiviral properties, they also possess antihistamine properties. Please note that we are talking about fresh capers only. Preserved capers are neither anti-histaminic nor low in histamine.
Pomegranate
This jewel-like sweet and tart fruit contains polyphenols and is really high in antioxidants. But the best part of all is its ability to stabilize the mast cells and prevent histamine release.
Peppermint
Mostly used like an H2 antagonist, peppermint provides an amazing effect for allergic rhinitis. It is also packed with flavonoids, which greatly hinder the release of the histamine from the mast cells. Do not drink peppermint tea only. Use it fresh in salads, smoothies, pasta, etc.
Chamomile
It may help you fall asleep better at night, but that is not the only thing that chamomile tea can do for you. A study from 2011 has found a strong link between chamomile and obstructed histamine release. Try to use fresh flowers over dried ones whenever possible, as they are much healthier.
Watercress
Being part of the cruciferous vegetable family, watercress is the perfect addition to your salad which will add an amazing tangy and peppery taste. If you enjoy eating watercress, then you probably love the fact that watercress is actually able to inhibit an amazing 60 % of the histamine from the mast cells.
Tarragon
Being one of the most powerful antioxidants among herbs, there is no doubt about the benefits that tarragon can contribute to your overall health. Besides adding an anise flavor to your meals, this amazing herb is also a great stabilizer for mast cells.
Pea Sprouts
Pea sprouts contain a great amount of DAO enzymes that can help with the degradation of your extra-cellular histamine. And while almost every member of the Fabaceae family contains diamine oxidase, pea sprouts hold the crown with the highest concentration of DAO.
Galangal
Galangal, or otherwise known as Thai ginger, is amazing at preventing anaphylaxis, as well as for regulating the mast cells. Its delicate flavor can be easily added to your meals after a trip toAsian grocery stores.
Nigella Sativa
Also known as : black cumin, onion seeds, Roman coriander, and fennel flower, both the oil and seeds of nigella sativa will defend your gastric mucosal layer and offer some amazing antioxidant properties. Besides, it will give your dishes a great bitter, and oregano-like taste.
Histamine Intolerance vs Food Allergies
Since the symptoms are very similar, histamine intolerance is, in most cases, mistaken for a food allergy. But the truth is, as similar as they appear, these two conditions are actually quite different.
A food allergy is a hypersensitive immune reaction when there are IgE (Immunoglobulin E) antibodies produced against a certain allergen (in this case a type of food protein). When the person who is sensitive to a certain type of food ingests it, the body immediately releases inflammatory mediators (histamine included). This usually happens a couple of minutes after the allergenic food has been consumed. The allergy symptoms appear immediately after consumption, regardless of how small the food quantity.
The symptoms of histamine intolerance, although they greatly resemble allergic symptoms, does not occur immediately after a histamine-rich food has been consumed. This is because the histamine in the body needs to first reach a certain, critical, level so that the tissues can start responding. Additionally, a small amount of histamine, unlike a small amount of allergen food, does not matter for the occurrence of the histamine-intolerance symptoms. It is the overall amount of histamines in the body that matters. Just like the example with the glass of water. It is okay until the glass becomes so full that the water ends up spilled all over the floor. It is the overall level of histamines that matter.
If you think you have an allergic reaction, test yourself. If skin and blood tests come back negative, you might want to consider the fact that it happened because you are histamine intolerant. Histamine intolerance is not mediated by the antibodies from the IgE type, so these types of tests are not accurate for this condition.
By Anna Keating, author of The AntiHistamine Diet: Lower Histamine, Increase DAO, and Reverse Histamine Intolerance in Six Weeks