Histamine is a bioactive organic amine molecule found in living systems. It is formed by the breakdown of the amino acid histidine. This molecule, which is both secreted by the body and obtained externally through food, serves in many physiological events in the human body. It is found in various tissues and cells in the body, including mast cells, basophils, histaminergic cells in the brain, and enterochromaffin cells in the stomach. It has many functions related to the communication within the nervous system, immune system, and digestive system. The main enzyme that breaks down histamine is Diamine Oxidase (DAO). DAO is secreted in high amounts from the small intestine. Disruption of the intestinal flora and increased bacterial load in the small intestine can lead to a decrease in DAO secretion. When histamine cannot be sufficiently broken down, it results in a condition called histamine intolerance.

While allergic reactions may come to mind when histamine accumulation is mentioned, increased histamine in the body is associated with many symptoms. These include itching on the skin, skin rash, urticaria (hives), itching sensation in the eyes, watery eyes, itching in the nose, itching in the ears, runny nose, feeling of nasal congestion and fullness, frequent sneezing, facial redness, nausea, frequent vomiting, digestive problems, especially diarrhea, gas and bloating in the stomach, low blood pressure, difficulty in breathing, shortness of breath, prolonged headaches, migraine attacks, muscle pain, fatigue, weakness.

One example of disrupted histamine balance in the body is the “hangover” condition that occurs after consuming alcohol. Alcohol inhibits the production of DAO enzyme.

In the case of histamine intolerance, there are some important points that the individual should pay attention to in their diet. These include:

Every food that is stored has a high histamine load.

Canned foods, processed foods, ripened and fermented foods should be avoided.

Fresh foods/products should be preferred as much as possible.

Animal foods should not be left for a long time after cooking.

Restaurant products and processed foods should be avoided.

Fermented products should not be consumed.

Fresh vegetables and fruits should be consumed. Attention should be paid to vegetables and fruits with high histamine content.

Avoid slow-cooked foods (bone broth/meat broth should not be boiled for a long time).

Frozen products should be thawed using quick thawing methods.

When purchasing animal-based products, attention should be paid to their freshness, packaged products should be chosen, the packaging date should be checked, and the freshest option should be selected.

• Prefer buying whole cuts of meat instead of ground meat, as the grinding process can spread bacteria throughout the meat and increase histamine production.
• Choose herbal teas like linden or chamomile instead of black or white tea.
• Consume dried fruits.
• Avoid oily seeds like walnuts, cashews, and peanuts.
• Legumes (lentils, soy, and soy products, beans) should not be consumed as wheat substitutes.
• Avoid fermented vegetables (cabbage, pickles, KVASS, miso, kimchi).
• Avoid fermented beverages (turnip juice, kombucha, kefir, KVASS).
• Avoid alcohol, energy drinks, and beverages like tea and mate.
• Do not consume matured cheeses, hard cheeses, regional, soft, processed, and moldy cheeses.
• If there is no allergy to milk allergens, fresh dairy products, pasteurized dairy products, whey, butter, and cream can be consumed.
• Tuna, mackerel, herring, sardines, anchovies, canned fish, marinated, salted, and smoked fish, and shellfish are rich in histamine and should be avoided.
• All fermented meat products, including dried, marinated, smoked, and canned products (salami, sausage, ham, sucuk, pastrami), should not be consumed.

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