When we think ‘histamine’ most of us may think of allergies, hay fever, itchy eyes, etc. But did you know that histamine is an essential organic nitrogenous compound involved in local immune response communication, as well as regulating physiological functions in the gut and acting as a neurotransmitter for the brain, spinal cord, and uterus.
I see many women in my clinic who experience issues that are related to histamine, especially throughout their menstrual cycle when oestrogen levels rise. Histamine is intricately linked to oestrogen.
While, as with everything, there are many factors involved in elevated histamine, let’s look at some foods which, although nutritious and healthy, could be problematic for some of you. Please note that the following foods are not “bad” — you just need to be aware of them and your consumption, particularly during tricky times of the month.
But here’s why this is actually good news: once you know which foods are triggering you, you can finally start feeling better consistently.
High-histamine foods that might surprise you:
Spinach – I know, I know. It’s supposed to be a superfood. But spinach is naturally high in histamine, especially if it’s not super fresh. Consuming your greens blanched or stir-fried reduces histamine as opposed to consuming raw in salads or a smoothie.
Tomatoes – Fresh tomatoes and any processed tomatoes e.g. sauce, paste, canned.
Fermented foods – Yes, even the “good” ones like sauerkraut, kimchi, and kombucha. These are often recommended for gut health, but they’re histamine bombs for sensitive people.
Leftover and minced meat – Even if it’s just from yesterday. Histamine increases in protein as it ages.
Nuts – Especially almonds, walnuts and cashews.
Citrus fruits – These don’t contain histamine, but they can trigger your body to release stored histamine.
Here’s what makes this tricky: these foods aren’t “bad” foods. They’re perfectly healthy for most people. But if your body struggles to clear histamine, or has bacteria in the gut that are excessively producing histamine, they can make you feel awful.
I have seen many people in clinic who come in with health issues that we identified as being histamine-related. Many were eating spinach salads and having green smoothies daily, thinking they were being so healthy, not realising they were contributing to headaches, migraines and other symptoms. Some parents were giving their children fermented foods for gut health — after all, isn’t this supposed to be good when you read other health advice? However, their childrens’ symptoms continued to worsen. Reason? The children had genetic alterations impacting histamine clearance.
The good news? There are plenty of nutritious, delicious foods that are naturally low in histamine:
Fresh meat Most fresh vegetables (except the high-histamine ones) Fresh fruits like apples, pears, and berries Rice, quinoa, and other grains Fresh herbs like basil and oregano
It’s not about perfection – it’s about awareness. Once you know which foods are your triggers, you can make informed choices about when it’s worth it and when it’s not.
And the goal is to get your histamine levels under control so you can go back to eating those healthy foods.
To fully understand what’s happening in your body, I recommend consulting a qualified naturopath who is trained in functional and epigenetic medicine. If you’d like assistance, please send me your details using the contact form on this site.
Source: information based on research done by MTHFR Support Australia
