There Is No Universal List of High Histamine Foods

As the creators of the Histamine Rebalance Programme, you may think we burst our own bubble with this statement, but let me explain...

For those of us who have histamine intolerance, an internet search can be a challenge. We've spotted at least 10 different lists out there; with contrasts such as milk being at either end of the scale - read more about Milk and Histamine Intolerance (HIT) here

So why is it not so simple that you can get a universal list of low histamine foods and follow it?

For the curious minds out there, this is what we are going to explore below.

Factors Influencing Histamine Levels in Foods

Location and Geographic Differences

One primary reason there is no universal list of high histamine foods is the geographic variance in food production. Different countries have distinct agricultural practices, soil compositions, and climates that influence how foods grow and store. For instance, tomatoes grown in a Mediterranean climate may develop different histamine levels compared to those grown in cooler climates.

The ripeness of produce at the time of harvest can also differ based on location. One region might harvest fruits at peak ripeness, while another might do so prematurely. As histamine levels can vary based on the maturity of the food, this geographical disparity complicates the construction of consistent food lists.

Growing Conditions and Nutrient Availability

In addition to geographic differences, growing conditions play a significant role in determining histamine levels. Factors such as soil quality, water availability, and sunshine duration all contribute to how plants grow.

Plants that experience stress—whether through drought, pest infestations, or nutrient-poor soil—may produce more histamine than those that thrive under ideal conditions. Since such conditions can shift annually or even seasonally, it becomes increasingly difficult to create an exhaustive list of high histamine foods that would apply universally.

Storage Times and Practices

The storage of food is another element affecting histamine content. Histamine can accumulate in certain foods over time, especially when they are not stored correctly. For instance, fish is notorious for high histamine levels when not stored at low temperatures or consumed within a short time after being caught.

Different cultures and regions also have unique methods for preserving various foods. Fermentation, drying, and canning can lead to higher histamine levels, making it crucial to consider how food is processed and stored.

Seasonal Variations

Seasonality also impacts the histamine levels in foods. Many fruits and vegetables have peak seasons, during which they are harvested at their most optimal nutritional levels.

Out-of-season foods are often imported from regions where they're in season, making them sometimes fresher and therefore potentially lower in histamine. However, during off-seasons, people may consume these foods that have been stored for extended periods, which can increase their histamine levels.

Variety and Cultivation Techniques

Even within a specific type of food, there are numerous varieties, each with its characteristics. For instance, the histamine levels can vary among different tomato varieties, such as heirloom tomatoes versus Roma.

Additionally, cultivation techniques—such as the use of pesticides or organic farming methods—can affect plant health and ultimately, histamine production.

Testing Equipment and Methodologies

Another complicating factor is the equipment and methods used for testing histamine levels in foods. Different laboratories may have their methodologies, leading to varying results when examining the same food item.

Some may use more advanced techniques with stringent controls, while others may not adhere to the same standards, leading to discrepancies in reported histamine levels. The lack of standardisation in testing practices adds to the difficulty in creating a universally accepted list.

Even if testing were uniform, the parameters set for defining what constitutes "high" or "low" histamine foods differ among studies, regions, and experts.

Some might categorise foods as "high histamine" at levels above 100 mg/kg, while others could use different threshold values. This lack of consensus leads to further confusion about food sources and their histamine levels.

The Construction of Histamine Food Lists

Given the complexities outlined above, how are lists of high histamine foods constructed in the first place?

Typically, these lists are formed based on existing research, anecdotal evidence from consumers, and the experiences of healthcare professionals specialising in conditions related to histamine intolerance.

Collation of Data: Research studies often compile available data on histamine levels in various foods, although these can come from different protocols and sources, resulting in inconsistencies.

Community Contributions: Individuals tracking their own reactions to foods contribute to anecdotal lists, but such experiences can be highly subjective and differ from one person to another.

Expert Opinion: Nutrition professionals sometimes weigh in with their understanding of histamine interactions, offering their viewpoints on foods that should ideally be avoided. However, even experts may diverge in their assessments.

Revisions and Updates: As new research emerges, food lists may be revised. However, without more standardised testing, these lists will continue to fluctuate and may not reflect the most current understanding of histamine in foods.

The Importance of Balancing Histamine Intake

While understanding histamine levels in foods can be beneficial for those with intolerance, it is a good idea to approach it with balance in mind. Food should not be viewed solely through the lens of histamine content, as this could lead to dietary restrictions that may neglect essential nutrients.

It's vital for individuals to consult with healthcare providers while experimenting with their diets. Monitoring personal reactions, consuming a varied diet, and understanding one's unique thresholds for histamine can lead to better overall health and wellbeing.

Conclusion

In summary, the absence of an agreed list of high histamine foods can be attributed to a multitude of factors, including geographical differences, growing conditions, storage methods, seasonal availability, preparation techniques, varying testing methods, and differing parameters established by various sources.

As our understanding of histamine in foods continues to evolve, it is essential to adopt a balanced perspective on dietary choices while remaining mindful of individual responses. With an emphasis on personal experiences and medical guidance, individuals can navigate the complex world of histamine intolerance healthily.

Consult an Expert

Known as the Histamine Expert Dietitians, Rosie and Catherine are registered Dietitians who assist clients in overcoming the symptoms of histamine intolerance and DAO deficiency through their signature Histamine Rebalance Programme

Colorful assortment of tomato varieties of different ripeness, illustrating potential histamine differences