Histamine Liberators: Should we Avoid Them?

If your familiar with the space of histamine intolerance than you have probably heard the term 'histamine liberators' before. It's something that has become a popular topic of discussion among those struggling with various HIT-related symptoms.

During an internet search into a low histamine diet, you will often find some lists separating histamine containing foods from histamine liberators. But what exactly are they? And are they important?

What Are Histamine Liberators?

Histamine liberators are substances—primarily found in certain foods—that are said to encourage the release of histamine from mast cells in the body. Histamine is a chemical involved in immune responses and plays a crucial role in allergic reaction - learn more here

Histamine liberators are thought to contribute to symptoms similar to those of histamine intolerance (HIT), such as headaches, rashes, and digestive issues.

The idea is that even if a food item is low in histamine itself, consuming histamine liberators can still trigger the body to release more histamine, potentially leading to symptoms for people who have HIT.

How They Are Proposed to Work

The mechanism typically suggested for histamine liberators involves the interaction between specific compounds in food and the cells that store histamine. For instance, some foods are thought to contain biogenic amines or additives that may prompt an excessive release of histamine.

There are theories that when these histamine-rich foods are ingested, they can directly stimulate mast cells to release more histamine than the body can effectively metabolise. It is believed that this release could lead to the uncomfortable symptoms associated with histamine intolerance.

What Foods are Histamine Liberators?

Many foods are commonly labeled as histamine liberators. A quick internet search reveals the most frequently found foods include:

Fruits: like citrus fruits, pineapple, strawberries, kiwi, bananas and plums.

Nuts: Walnuts and peanuts

Chocolate and Cocoa

Tomatoes 

Vinegars 

Food additives: Benzoates, sulphites, nitrites, glutamate and food dyes.

Legumes: such as Beans, soy, lentils.

Why There Are Different Opinions

There are are varying opinions among health professionals and researchers that Histamine Intolerance exists, so the concept of histamine liberators are even more controversial.

Some people deeply believe in their impact, suggesting that those with sensitivity should strictly avoid certain foods. Conversely, many others question the validity of separating foods into histamine liberators and non-liberators, arguing that more research is needed.

At present, there are several factors to consider in the arguement:

1. Limited Research: Most studies on histamine intolerance have focused on the role of histamine itself, rather than on histamine liberators.

   
   

2. Individual Tolerance: Reactions to histamine can vary greatly among individuals, leading to different dietary recommendations based on personal experiences rather than empirical evidence. A persons individual tolerance to both histamine and some vasoactive amines is also thought to vary due to multiple factors, including the efficiency of their DAO enzymes. See more on DAO here.

   
   

3. Misinterpretation of Data: Many foods higher in vasoactive amines often do also contain histamine. The distinction between histamine and histamine liberators may become blurred, causing confusion when it comes to scientific studies.

   
   

4. Balancing Risks and Benefits: Even if histamine liberators exist, they likely have less impact than high-histamine foods. Overly restrictive diets pose higher risks, such as a less diverse microbiome, malnutrition and poor food relationships, which is something we are keen to avoid as Dietitians!

   
   

What are Our Thoughts?

While histamine liberators raise some interesting questions for those with histamine intolerance, the current evidence does not sufficiently support their existence as distinct entities.

That being said, vasoactive amines are an interesting concept, and one which is worth consideration when following a low histamine lifestyle.

As ongoing research sheds light on the complexities of histamine regulation and individual sensitivities, we highly recommend that those concerned about their dietary choices, consult with thier healthcare professional for personalised advice.

Known as the Histamine Expert Dietitians, Rosie and Catherine are registered Dietitians who help clients overcome the symptoms of Histamine Intolerance and DAO deficiency by using their signature Histamine Rebalance Programme.

Bananas - commonly perceived as a histamine liberator