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

Coffee or tea?! Which would you choose? ⠀

Lately, I have been on a tea kick – Green, Hibiscus, Earl Grey – you name it – I’ve probably have been having a cup most days of the week. And really, you can reasonably argue that both have equally positive health benefits. ⠀
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Tea, for example, is rich in antioxidants, and in a recent study, it was found that tea drinkers were less likely to develop cardiovascular disease compared to their peers. ⠀
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Coffee, on the other hand, has had some promising findings in the area of gut microbiome health – which also can influence your cardiovascular disease risk and your overall immune system health. ⠀
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No matter which one you choose – it’s vital to keep in mind HOW MUCH tea and coffee you are consuming every day due to caffeine. Caffeine sensitivity is more common than one might think (estimated to be about 10% of the population), and most people don’t even know they have it – or that it could be the cause a variety of symptoms – like headaches, anxiety or heart palpations. Genetics, medications, and sex can all influence the risk of you being sensitive to caffeine. Besides tea and coffee, caffeine is also found in cacao beans (chocolate- my fav), and kola nuts (the ingredient they use to make cola). ⠀

For me, I found out that I was sensitive to caffeine after I became a mom. I know, tragic. I mean, I use to drink SO MUCH coffee and tea daily just to make it through the day – and I would still feel exhausted most of the time.

However, after my anxiety started to increase, I started having a hard time sleeping, and my heart would sometimes do a “flip-flop,” I started looking for answers. After completing food sensitivity testing (the MRT) and utilizing my mindful eating practices, I began to become more aware of what drinks, foods, and chemicals (like caffeine) I was actually consuming daily and how it was making my body feel. I found that caffeine was the main culprit that affected my energy and my stress level. Over time, I was able to determine a “safe” amount for me to consume – which equals out to be about 1 cup of tea or coffee daily. (continued in comments..)

It’s incredible what our bodies are trying to tell us every day – we just need to learn how to listen!