Everything You Need to Know About Histamine

Histamine is a substance produced naturally by the body that plays a role in various processes, including the immune system, the nervous system, and digestion. What is less well known is that diet can influence histamine levels in the body. Some foods naturally contain histamine, while others can stimulate the release of histamine or inhibit its breakdown. For most people, this is not a problem, but if the balance between histamine intake and breakdown is disrupted, the body can become more sensitive to it.

In this blog, you can read about what histamine is, which foods contain it, and how you can be mindful of your diet if you think histamine is affecting you.

What is histamine?
Histamine occurs naturally in your body. It plays an important role in various processes, such as the immune system, digestion, and signal transmission between nerve cells. Histamine is also found in food, particularly in products that are fermented, aged, or stored for long periods of time.

When histamine is ingested through food, an enzyme in the small intestine called diamine oxidase (DAO) plays an important role. This enzyme helps break down histamine in the digestive tract. Histamine from food has no function in the body and is normally processed without any problems. However, if more histamine is ingested than the body can break down at that moment—for example, due to limited DAO activity or a high intake of histamine-rich foods—the body may react more sensitively.

Where is histamine found?
Some foods naturally contain more histamine than others. Processed, fermented, or non-fresh products in particular can contain higher amounts of histamine. Examples include:

• Aged cheeses (such as Parmesan and blue cheese)
• Smoked or dried fish (such as mackerel and canned tuna)
• Fermented products (such as sauerkraut, soy sauce, and tempeh)
• Alcoholic beverages (such as wine and beer)
• Products containing yeast extract or bouillon cubes
• Meat products (such as salami, ham, and pâté)

In addition, there are also products that can stimulate the release of histamine in the body without containing histamine themselves. These include:

• Tomatoes
• Chocolate
• Citrus fruits

There are also substances that may affect the body’s ability to break down histamine. Examples include:

• Alcohol
• Tea (especially black and green tea)
• Caffeinated beverages (such as coffee and energy drinks)
• Certain medications (always consult your doctor or pharmacist)

What can you do if you are sensitive to histamine in food?
Everyone reacts differently to food. While some people can eat anything without any problems, others find that certain products do not agree with them. Do you think that foods with a higher histamine content affect you? If so, it may help to be more aware of this.

A food diary is a useful tool for gaining insight. By writing down what you eat and how you feel afterwards, patterns can become apparent. Always take your findings with you to a doctor or dietitian. They can look at them with you, assess whether there may be a connection, and help you adjust your diet without unnecessarily eliminating food groups.

👉 Take the test and discover what works for you.

Would you like to find out whether certain food groups may be affecting how you feel? Then our intolerance test is a useful first step. You will quickly gain insight into which types of food may require your attention.