Being a victim of histamine intolerance can be a challenge. If you consume foods that are that are high in histamine, you cause a myriad of unpleasant symptoms.
The elimination of histamine is a good way to manage these symptoms, however the list of high-histamine foods is lengthy. Sadly, a lot of these food items, like seafood, leftovers, and even spinach are Keto essentials. ?
If you have a problem with histamine intolerance, then you will not need to limit the foods you eat for a long time. However, a diet that is low in histamine is the most effective first treatment alternative.? ?
Today, you will learn about the histamine intolerance, with particular attention paid to the lower histamine Keto diet. Learn more. ?
What Is Histamine?Histamine could be the culprit in this story, but when it is at its optimal level, it's an essential immune chemical that plays a role in various bodily functions. ?
The secretion of a number of immune cells, histamine is a key ingredient in the immune system that can trigger allergic reactions. It causes your nose to become dry, your bee sting swelling, and blood vessels expand to permit the immune system (like white blood cells) to fight pathogens. ?
It's not only an immunity function. Histamine regulates the release of gastric acid as well as other digestive components. In the brain, histamine functions as a neurotransmitter that influences the state of sleep, wakefulness, as well as the production of pain-reducing chemicals. ?
Where is the chemical histamine from? It's:
Made by immune cellsProduced by certain gut bacteria. They are ingested from food sources such as histamine or the amino acid the histidine (histidine can be a precursor for histamine, which is found in proteins)If histamine levels are excessively high, one might experience an intolerance to histamine. ?
What Is Histamine Intolerance?Histamine intolerance is a broad term that refers to a variety of symptoms that are a result of the presence of high levels of histamine in the body. A lot manifestations are comparable to symptoms associated with allergies. ?
Histamine Intolerance Symptoms
Itching of the skin or hivesWatery or itchy eyesNasal congestion, runny nose, or seasonal allergiesSwelling of the face, mouth, or other tissuesThroat tightnessA drop in blood pressure (dizziness upon standing)Tachycardia (rapid heartbeat) or heart palpitationsDigestive issues like heartburn or acid refluxHeadachesFatigue?IrritabilityInsomniaA lot of doctors are skeptical that excessive histamine could cause these symptoms, however the growing literature indicates that it is not the case. The conventional medical system is slowing catching up.
What Causes Histamine Intolerance?Two factors that are interconnected can cause the elevation of histamine levels, and cause symptoms:
Histamine overproduction and the inability to degrade histamineIf you're overproducing histamine, then your gut bacteria could be the cause. Certain bacteria strains produce histamine, whereas others break it down it. ?
It could also be due to your mast cells, the primary immune cells that produce histamine, producing too much histamine. This is known as Mast Cell Activation Syndrome (MCAS) Researchers are still trying to figure out why this occurs.? ?
The second issue is related to the breakdown of histamine. The body breaks down the excess histamine in a variety of ways, such as:
Histamine-degrading gut bacteriaAn enzyme called histamine N-methyltransferase?An enzyme called diamine oxidase (DAO)Issues with any of these systems for example, a genetic predisposition to produce less DAO can cause excess histamine, and symptoms of intolerance to histamine. ?
Managing Histamine IntoleranceAs you've learned that histamine sensitivity is a complicated. It is highly recommended to consult an integrative (or integrative) medical professional to help determine the cause. ?
There is no test that can be confirmed for the presence of histamine intolerance. However, you can test the levels of histamine in blood samples, in addition to the testing of DAO levels. All of these can help guide your treatment plan.
For instance, you could have a high amount of histamine-producing bacteria in your intestines. It could be a matter of:
Probiotics that degrade histamine (like L. plantarum)Avoiding histamine-producing probiotic strains (like L. casei)Dabbling with different digestive protocolsThere are other supplements (like quercetin or vitamin C) which can help control mast cell activity and reduce histamine release. DAO can also be found in supplements.? ?
The gold standard to manage the intolerance to histamine is to stay away from high-histamine food items. There are a lot of foods that are best avoided.
High Histamine Foods
All fermented food items (sauerkraut and kimchi, kefir yogurt, etc. )CheeseCanned foodsSeafood (especially canned seafood)Vinegar (and foods that contain vinegar like pickles, mustard, and ketchup)WineChocolateProcessed or cured meatLeftover meat (histamine levels increase over time)Citrus fruitsTomatoesSpinachSpices like cinnamon, cloves, and curryHerbal teaAdditionally, certain substances (including alcohol and certain medications) can cause an increase in histamine intolerance by blocking function in DAO. DAO gene. These are known as DAO blockers. ?
Other substances could function as histamine liberators, which triggers cells to release more histamine. However, at the moment there aren't enough studies to prove their connection with histamine intolerance.
The most effective approach is to cut out foods that are high in histamine and then reintroduce them one at one until your symptoms have subsided. A practitioner of functional medicine can assist you in this process to make sure you're still satisfying your nutritional requirements. It's not easy to quit your favorite snacks, but your long-term health and well-being are well worth the sacrifice. ?
Is Keto Low Histamine?By default, no. The Keto diet can be used to eat a variety of foods that are high in histamine, such as fermented foods such as dark chocolate.
If you suffer from histamine intolerance while on Keto you should avoid these food items:
Top 10 Keto Foods To Avoid With Histamine Intolerance
Seafood (especially canned)Leftover meatAll fermented foodsCheeseSpinachProcessed meatBerriesHigh histamine spices, such as paprika, cayenne pepper, allspice, cinnamon and maceVinegarDark chocolateIt's real. It is true. Keto diet that doesn't include seafood, vinegar, or leftovers won't make life any less easy. It's not too bad. ?
A low-histamine Keto diet is about eating freshly prepared meats and fresh veggies, eggs, (most) the nuts) and healthy fats. It's a simple Keto diet that has a lot of foods eliminated. ?
If you notice improvement in your symptoms after a few weeks, you can try reintroducing prohibited foods, one at a time. Fresh seafood is an excellent option to start with since it is so nutritious.
Living With Histamine Intolerance
It isn't an ongoing condition. It is possible to limit foods high in histamine for a short period or switch off as required. ?
You may also find that your symptoms get better after you resolve the underlying digestive issues or begin an entirely new protocol for supplements. This is where the help of a knowledgeable medical professional could be beneficial. ?
While doing this, you should take a holistic approach. For example, both sleep deprivation and stress can affect your immune system and consequently, your intolerance to histamine. Even if it doesn't fix the issue with your histamine, there is nothing wrong with being more well-rested as well as less stressed. ?
Keep at it and keep tweaking. This is how you can make progress. What do you think? ?