Naturally Tame Histamine Intolerance with These Powerful Antihistamine Foods
Histamine intolerance occurs when the body is unable to break down histamine properly, leading to an excess of circulating histamine that can cause systemic symptoms. Many people rely on over-the-counter antihistamines, but long-term use of these medications can lead to undesirable side effects. Finding alternative ways to manage histamine levels becomes essential.
Here are some antihistamine foods to consider incorporating into your diet.
Disclaimer: I am not a physician, and nothing on this blog is medical advice. This blog is a general overview of my personal research and experience. Always check with your physician before making any changes to your treatment plan.
Quercetin
How can Quercetin help with histamine intolerance?
Quercetin, a flavonoid found in many plants, can be a powerful ally in managing histamine intolerance. It acts as a natural antihistamine by stabilizing mast cells and preventing the release of histamine.
Quercetin is also a strong antioxidant, reducing inflammation and protecting against free radicals. It has even been shown to block anaphylaxis in mice studies. For more detailed information on Quercetin, you can read about it HERE.
Quercetin has additional health benefits, including potential protection against cancer, heart disease, and Alzheimer’s. It also serves as a prebiotic, which can improve gut health—a critical factor for those with histamine intolerance.
Foods rich in Quercetin:
- Red Onions
- Black Grapes
- Broccoli
- Apples
- Cranberries
- Blueberries
- Blackberries
- Cherries
- Cabbage
- Cilantro
- Black Tea
- Asparagus
- Red Leaf Lettuce
- Kale
- Tomatoes*
*Note: Although high in Quercetin, tomatoes are also high in histamine and should be avoided during the elimination phase of a low histamine diet.
Cooking can reduce Quercetin content, so it’s best to consume these foods raw when possible. Juicing is an excellent way to maximize nutrient intake, allowing you to ingest larger quantities. You can also add these foods to smoothies or salads.
Limiting High Histamine Foods
While adding Quercetin rich foods to your diet, it’s also crucial to avoid high histamine foods. Tomatoes, for instance, should be excluded if you follow a low histamine diet.
For a comprehensive list of high histamine foods to avoid, check out this list.
Stinging Nettle
Stinging nettle is a nutrient-rich plant that can help manage histamine intolerance. It is also high in iron and has been used to treat arthritis and seasonal allergies. Cooking removes its “stinging” hairs, making it safe to eat. You can sauté nettles or drink nettle tea.
Turmeric*
Turmeric is a natural antihistamine and anti-inflammatory. It can help stabilize mast cells and reduce pain. Incorporate turmeric into your cooking, juice it and freeze in ice cube trays, or enjoy it as tea.
*Note:Turmeric is a high oxalate food
Ginger
Ginger has antihistamine, anti-inflammatory, and antioxidant properties. Add it to your cooking or juice it for ginger “shots.” Ginger tea is also a delicious and beneficial option.
Garlic
Garlic is rich in Vitamin C, which can reduce mast cell de-granulation, and has anti-inflammatory and antioxidant properties. While garlic tea may not be for everyone, adding it to your cooking can be beneficial.
Vitamin C
Vitamin C is essential for managing histamine intolerance, but many high Vitamin C foods like citrus fruits are also high in histamine. Fortunately, there are other options:
- Kale*
- Dandelion greens
- Broccoli*
- Brussels sprouts
*Also high in Quercetin
If supplementing with Vitamin C, proceed with caution and consult your pharmacist, as some fillers can cause reactions. High levels of vitamin C can also cause higher levels of endogenous oxalates, so use caution and check with your provider before supplementing if you have an oxalate issue.
Diet is never a one-size-fits-all solution. Incorporating some of these antihistamine foods can be a great starting point in managing histamine intolerance and restoring balance to your body. Always work with your healthcare provider to find the best approach for your individual needs.