Histamine and Allergies
So many of my colleagues and students are suffering from seasonal allergies right now, namely grass and pollen. They’re sneezing, coughing, rubbing their eyes, and are sometimes congested. We can’t control what’s in the air, but we can reduce some of the burden on our bodies.
Histamine is a naturally occurring chemical made by your body that plays many important roles and is most noticeable during allergy season; it helps your immune system respond to threats.
According to the National Library of Medicine’s MeSH (Medical Subject Headings) controlled vocabulary, Histamine is: “An amine derived by enzymatic decarboxylation of HISTIDINE. It is a powerful stimulant of gastric secretion, a constrictor of bronchial smooth muscle, a vasodilator, and also a centrally acting neurotransmitter.”
Also, a MeSH term: “Hypersensitivity is the main root descriptor that includes allergies and allergic reactions. “Defined as antigen-type substances that produce immediate hypersensitivity.” Or put another way: “Altered reactivity to an antigen, which can result in pathologic reactions upon subsequent exposure to that particular antigen”.
Lastly, there are Mast Cells. When they encounter a trigger, such as pollen, they release histamine and other chemical messengers that produce allergy symptoms. In some people, mast cells become overly active, a condition known as Mast Cell Activation Syndrome (MCAS). They are the primary cells responsible for an allergic reaction.
Think of your body as a histamine bucket. During allergy season, pollen and grass may fill that bucket.
When your histamine bucket is overflowing because of environmental allergies such as pollen or grass, eating low-histamine foods can help to lower your baseline. These foods are ordinarily healthy, but during peak allergy season, you might consider lowering your intake of:
• Fermented foods such as kimchi, sauerkraut, aged cheeses, yogurt, and soy sauce.
• Alcohol, particularly red wine and beer.
• Certain produce is naturally higher in histamine or may trigger histamine release in susceptible individuals. Namely, tomatoes, avocados, and eggplant.
• Leftovers. Particularly protein-rich foods, which can accumulate histamine over time, even when properly refrigerated.
What foods might help?
• Foods high in quercetin. Apples, broccoli, kale, red onions.
• Fresh proteins and fish only if they have been flash-frozen. No canned fish.
• Anti-inflammatory spices such as ginger and turmeric.
Low Histamine Salad
Wash and dry all produce, then begin!
1 bunch kale, stems removed, cut into ribbons
1 ½ cups broccoli, thick stems removed, chopped fine
1 large apple of your choosing, cut into small pieces
1/3 cup sliced red onions
1/3 cup chopped walnuts
Dressing
1/3 cup extra virgin olive oil
2 tablespoons fresh lemon juice, or substitute apple cider vinegar
1 clove garlic, minced
Salt and pepper to taste
Place the kale into a bowl, add some or all of the dressing, and massage together to soften the kale. Add all the other ingredients and serve!
Nutrition won’t eliminate seasonal allergies, but it can be a tool to support your body during peak allergy season.
I hope you enjoy this salad and that this information has been useful for you.
