Understanding the Controversy: Milk and Its Role in Histamine Intolerance

When we do a quick internet search for a low histamine diet, we get several lists all of which are different. You will probably find there are a handful of particular foods which jump between being both permissable and not allowed depending on which list you are looking at. We're going to look at one of the most common foods scrutinised in the low histamine diet, milk.

The topic of milk in Histamine Intolerance is highly debated. While some people swear by avoiding milk entirely, others defend its consumption.

Why is Milk Thought to be Problematic?

Many people with histamine intolerance are advised to eliminate foods high in histamine or those that trigger its release in the body. This guidance often includes dairy products and there are a few reasons why milk has come to be viewed with suspicion in this context:

1. Individual Reactions: Some individuals experience specific adverse reactions to milk, which may include digestive issues or skin reactions like rashes. These symptoms can mimic those of histamine intolerance.

   
   

2. Lactose Intolerance: Many people are lactose intolerant, leading to symptoms that can overlap with those of histamine intolerance such as bloating, and loose stools.

   
   

3. Fermented Milk Products If a milk has been fermented, such as aged cheese, kefir and yoghurt; then histamine levels are naturally increased. It is likely that people have connected dairy to their histamine intolerance, as opposed to the aging or fermentation processes of the food.

   
   

   

   A mixture of different dairy sources including milk, cheese and kefir; all of which have differing histamine levels.

   
   

What's the Evidence: Is Milk Low in Histamine?

Evidence actually suggests that milk itself is low in histamine. In fact, fresh milk has been found to contain negligible amounts of histamine. Several studies and research articles have highlighted the low histamine content in milk compared to other fermented dairy products such as aged cheeses or yogurt.

One factor that should be taken into account is the freshness of the milk. Fresh, unprocessed milk typically scores lower on the histamine scale. As milk ages or undergoes fermentation, its histamine levels can increase significantly. Therefore, individuals suffering from histamine intolerance may react to aged products but not to fresh milk itself.

There is some speculation that milk may encourage the body to produce more or its own histamine, however this is most likely to be in the context of a milk allergy. For those who are not allergic to milk but have histamine intolerance, this is unlikely to be the case.

Pros and Cons: To Keep or Remove Milk from the Diet

Whether to include or eliminate milk from the diet in the context of histamine intolerance is a decision that can vary based on individual circumstances.

Arguments for Keeping Milk:

1. Calcium and Nutritional Value: Milk is an excellent source of calcium and other essential nutrients, including vitamin D and B vitamins. These nutrients play a critical role in overall health, and eliminating milk can lead to deficiencies.

   
   

2. Personal Tolerance: Since not everyone experiences adverse reactions to milk, some people may consume it without any problems. For these individuals, removing milk could mean having a reduction in meal ideas and other nutrients by default.

   
   

3. Psychological Satisfaction: Milk can be a comforting food that brings enjoyment and satisfaction. Keeping milk means we don't need to over think our diet more than is necessary.

   
   
   
   

Expert Opinions: What Do Histamine Dietitians Say?

Unless you react to milk and dairy, then there is no need to keep milk out of your diet when following a low histamine lifestyle.

However, if you do react to milk, it is possible to get your nutrients from other low histamine foods although it is challenging. We would highly recommend this is done under the guidance of a Dietitian with experience in histamine intolerance.

Conclusion

Understanding the controversy surrounding milk and histamine intolerance requires careful consideration of the evidence, individual experiences, and expert advice. While milk is often demonised, it's role in histamine intolerance is not universally problematic.

For those with low sensitivity, milk could provide vital nutrients, while others may benefit from its removal. Ultimately, individuals need to make informed decisions based on their health needs and nutritional requirements. By consulting with healthcare professionals and dietitians who specialise in histamine intolerance, individuals can find a balanced approach that works for their unique circumstances.

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