Histamine intolerance can be a challenging condition, but with the right dietary choices, you can make significant strides in managing its symptoms. As a dedicated gut-health dietitian, I’m here to share a valuable approach: incorporating herbs into your meals. These natural wonders offer promising benefits for histamine intolerance, and in today’s blog post, we’ll explore the latest research on herbs that have shown potential in decreasing its symptoms. Additionally, we’ll share a list of delicious histamine-lowering vegetables that support gut health and provide you with much-needed relief. Let’s get started! 

What is histamine intolerance? 

Histamine is an important neurotransmitter/communicator for your brain and body and is essential to your immune health. It’s a naturally occurring chemical found in various foods and is released by immune cells, particularly mast cells, during an allergic response. When released in the body, histamine can cause various effects, including aiding in digestion, wound healing, relaying messages to the brain, and triggering allergic reactions. However, in some individuals, the body may have difficulty breaking down histamine, leading to an accumulation of this compound and resulting in symptoms associated with histamine intolerance. Histamine intolerance symptoms include Acid reflux/indigestion, dizziness, low blood pressure, diarrhea, abdominal pain, bloating, etc.[1] You can learn more about histamine intolerance, potential causes, and tips in this blog post! 

What are herbs that lower histamine?

For centuries, people around the world have been using herbs and spices to add color, flavor, and preserve their food. But did you know that these wonderful ingredients have more to offer than just taste? They have natural properties that can promote good health and help with various things like reducing inflammation, fighting viruses, killing bacteria, healing wounds, and even potentially preventing cancer.[2] Interestingly, cultures that incorporate a generous amount of fresh herbs into their culinary traditions tend to have longer life expectancies compared to those that don’t embrace these herbal wonders.[3] Here are some incredible herbs known for their potential to lower histamine levels and support overall well-being:[2,3] 

• Cilantro
• Dill
• Chives
• Rosemary
• Oregano
• Basil
• Mint
• Sage
• Spearmint
• Thyme 
• Lemongrass

What does the research have to say?

A current review found many investigations for herbs within the lamiaceae family, including basil and spearmint, as well as cloves, ginger, and turmeric.[2] They have focused on how these herbs and spices can fight bacteria and viruses, reduce inflammation, and act as antioxidants.[2] Using these herbs and spices in addition to other healthy habits might help boost the immune system by reducing inflammation, blood pressure, cholesterol, and damage caused by harmful substances in the body.[2] They may even help relieve pain. It’s important to know that the research suggests that regularly using these herbs and spices can support overall immunity and possibly prevent illness, but it doesn’t prove that they can cure diseases.[2] It’s also important to note that you should avoid or restrict anise, cinnamon, cloves, curry powder, paprika, and nutmeg as these herbs can liberate histamine and cause mast cell reactions.[3] 

Another interesting study explored the effects of 20 different essential oils derived from herbal plants and citrus fruits.[4] The researchers found that among the oils tested, lemongrass oil derived from Cymbopogon citratus (DC.) Stapf showed the most potent anti-allergic and anti-inflammatory effects.[4] The main component of lemongrass oil, called citral, was found to be responsible for these effects.[4] Therefore, it might be a good choice to use lemongrass oil to reap extra anti-allergic and anti-inflammatory benefits! 

What are vegetables that lower histamine? 

In addition to incorporating herbs into your diet, including histamine-lowering vegetables is essential for promoting gut health and managing histamine intolerance. The following are histamine lowering, low oxalate, and low lectin vegetables you can emphasize:[3]

• Arugula
• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage, Green, and Red
• Cauliflower
• Collards
• Kale (flat dinosaur or lacinato kind – curly is high oxalate)
• Napa cabbage / Chinese cabbage
• Watercress

You can also try:[3]

• Onions – any kind
• Leeks
• Chives
• Scallions (green onions – especially use green parts)
• Carrots (1/2 cup carrots, boiled discarding cooking water is medium oxalate; 1/2 cup raw carrots is high oxalate)
• Radishes
• Daikon radishes
• Cilantro
• Asparagus
• Garlic
• Romaine, Red, and green leaf lettuce
• Kohlrabi
• Mesclun
• Endive
• Dandelion greens
• Butter lettuce

So I know what you may be thinking, HOW exactly are these vegetables going to benefit someone with histamine intolerance? Here’s how they can be beneficial:

1. By consuming vegetables that are naturally low in histamine, you can minimize the amount of histamine entering your system, reducing the overall burden on your body.
2. Many histamine-lowering vegetables possess anti-inflammatory properties. Chronic inflammation in the gut can contribute to histamine intolerance. By incorporating these vegetables into your diet, you can potentially reduce inflammation, creating a more favorable environment for histamine regulation.
3. Histamine-lowering vegetables are typically rich in various nutrients, including vitamins, minerals, and antioxidants. These essential compounds support overall gut health and help strengthen your body’s natural defense mechanisms. A healthy gut is better equipped to manage histamine levels effectively.
4. Vegetables high in fiber promote regular bowel movements and support healthy digestion. This can be beneficial for individuals with histamine intolerance, as proper digestion and elimination can prevent the buildup of histamine in the body.
5. Certain histamine-lowering vegetables can also contribute to a healthy balance of gut bacteria. A diverse and thriving gut microbiome is crucial for optimal gut health and histamine regulation.

Bottom Line:

Embracing a holistic approach to managing histamine intolerance can make a world of difference! By incorporating herbs and vegetables known for their histamine-lowering properties, you can take significant strides in managing your symptoms and supporting your overall well-being. Remember to consult with a healthcare professional or Registered Dietitian for personalized guidance tailored to your specific needs! To further assist you on your journey, I encourage you to download my quick guide to histamine intolerance here! This resource will provide you with additional tips and a handy list of foods and supplements that are high in histamine to avoid when following a histamine intolerance diet.

References: 

1. Jones, G. Dietitian course: Healing histamine intolerance with functional nutrition. Dietitiancentral.com. Retrieved June 14, 2023. 
2. Isbill, J., Kandiah, J., & Kružliaková, N. (2020). Opportunities for health promotion: Highlighting herbs and spices to improve immune support and well-being. Integrative Medicine (Encinitas, Calif.), 19(5), 30–42.
3. O’Hara, B. (2019, January 3). What to eat (and NOT eat!) with mast cell activation syndrome – going beyond low histamine lists. Mast Cell 360. https://mastcell360.com/what-to-eat-and-not-eat-with-mast-cell-activation-syndrome-going-beyond-low-histamine-lists/ 
4. Mitoshi, M., Kuriyama, I., Nakayama, H., Miyazato, H., Sugimoto, K., Kobayashi, Y., Jippo, T., Kuramochi, K., Yoshida, H., & Mizushina, Y. (2014). Suppression of allergic and inflammatory responses by essential oils derived from herbal plants and citrus fruits. International Journal of Molecular Medicine, 33(6), 1643–1651. https://doi.org/10.3892/ijmm.2014.1720

Did you know that there are several types of Vitamin K? Vitamin K2 in particular remains relatively unknown to the majority, yet, this potent nutrient plays a crucial role in various aspects of our health. It might as well serve as the connection between our dietary choices and the prevention of several chronic diseases. Let’s get to know this vitamin a little better!

Forms of Vitamin K

Vitamin K derives its name from the term “Koagulation”, which refers to the process of blood clotting. Coagulation starts with a “K” in German, and the biochemist who initially identified it was Danish and spoke German, so he called it Vitamin K.

Vitamin K1 and Vitamin K2 are the 2 main types. While both are essential for the maintenance of bone and cardiac health, several studies have shown that Vitamin K2 may offer more health benefits compared to K1.[1]

• K1 is present in plant foods
• K2 is present in animal foods or fermented foods. Certain bacteria in the large intestine have the ability to synthesize vitamin K2 as well.

Health benefits of Vitamin K2

One intriguing aspect of Vitamin K2 is its slower absorption rate compared to Vitamin K1. While Vitamin K1 is swiftly eliminated from the bloodstream, Vitamin K2 remains in circulation for a longer duration, providing sustained benefits to the body:[2]

• Contributes to skin health and bone metabolism
• Promotes proper brain function
• Prevents heart disease and cancer
• Inhibits blood vessel calcification
• Stabilizes blood sugar
• Promotes sexual health
• Improves exercise performance
• Prevents excessive bleeding post-injury

Overlooked role in Bone health

May is osteoporosis awareness month, and with approximately 54 million adults in the United States being susceptible to osteoporosis and low bone mass, it’s crucial to shed light on the importance of nutrition to reach peak bone mass and prevent broken bones.[3]

While Calcium and Vitamin D may take the spotlight when it comes to bone health, it’s important not to overlook the potential significance of Vitamin K. Often overshadowed, Vitamin K is equally essential in promoting strong and healthy bones:

In the process of remodeling, calcium is extracted from the bone and transported into the bloodstream. Osteocalcin, a molecule responsible for binding and delivering calcium to the bone matrix plays a crucial role in this process. However, the activation of osteocalcin relies specifically on the presence of Vitamin K2.[1]

Vitamin K also prevents calcium from going into the soft tissues where it doesn’t belong (kidneys and blood vessels), and guides it into the hard tissues (bones and teeth).

How to get Vitamin K2 in your diet

As previously mentioned, research findings indicate a correlation between inadequate intake of vitamin K and factors such as reduced bone mass, increased susceptibility to osteoporosis, and a higher risk of fractures.[4] So you should start focusing on getting enough Vitamin K2 rich foods:[5]

Nattō, a unique Japanese food, is the most abundant source of Vitamin K2. It has a sticky or slimy feel and is prepared from fermented soybeans. In fact, Regular consumption of nattō among postmenopausal women in Japan may be linked to a decreased likelihood of experiencing osteoporotic fractures, based on a recent study.[6] Other great sources include chicken breast, sauerkraut, kefir, egg yolks, chicken livers, gouda, blue cheese…

What about supplementation?

The popular mantra rings true: It’s better to get your vitamins from whole foods than relying solely on supplements! However, if you’re unable to reach the recommended amount of Vitamin K2 through food alone, check with your dietitian and healthcare provider for personalized advice. Vitamin K2 and the gut Bacteria-produced Vitamin K2, particularly in by the bacteria in the ileum (part of the small intestine), play a crucial role in meeting human Vitamin K needs. This contribution becomes especially important in preventing coagulation disorders, particularly when there are periods of dietary deficiency of the vitamin. Vitamin K2 can also improve your gut health by alleviating inflammation and improving your gut microflora.

Micronutrient testing

Micronutrient testing is a useful tool that helps assess the levels of important vitamins, minerals, and antioxidants in your body. It involves analyzing samples like blood, urine, or tissue to find out if you have any deficiencies or imbalances. This kind of testing is great because micronutrients are key for overall health and proper body functions, plus they can help prevent diseases. By knowing your specific nutrient needs, you can make informed choices about your diet and even consider supplements if necessary. 

In The Restore Program, I provide my clients with an empowering experience through comprehensive micronutrient testing. By gaining valuable insights into your nutritional status, you’ll be equipped with the knowledge to make targeted adjustments to your diet and achieve optimal well-being. Rest assured, I’m here to support you every step of the way on your journey to restore balance and vitality in your life! 

Bottom line

Vitamin K2 emerges as a key player in maintaining optimal bone health, preventing osteoporosis, and reducing the risk of fractures. By incorporating Vitamin K2-rich foods into our diets, we can reap the rewards of this powerhouse nutrient!

References:

1. Clare Knight, B. S., & Thomas, L. (2019, August 26). Vitamin K2: Physiological importance and increasing your intake.
2. Persensky, M. (2023, March 9). What to know about vitamin K2 and its health benefits. Cleveland Clinic.
3. May is National Osteoporosis Month. (2016, May 4). Bone Health & Osteoporosis Foundation; Bone Health and Osteoporosis Foundation.
4. Richens, M. (2019, October 15). Vitamin K2 plays key role in bone health. American Bone Health.
5. Persensky, M. (2023b, March 20). These 11 foods are high in vitamin K2 — but that doesn’t mean they’re all healthy. Cleveland Clinic.
6.  Kojima, A., Ikehara, S., Kamiya, K., Kajita, E., Sato, Y., Kouda, K., Tamaki, J., Kagamimori, S., & Iki, M. (2020). Natto intake is inversely associated with osteoporotic fracture risk in postmenopausal Japanese women. The Journal of Nutrition, 150(3), 599–605.