Low Histamine Diet: The Science Based List You Need

There are multiple “low histamine food lists” online, but which one is most trustworthy? It’s a good thing to consider, as many lists are based on personal experience or partial data. At Consider This, we rely on the SIGHI list because it is the primary and foundational list within our low histamine lifestyle community. See link to this list and more information below.

Histamine, the body, and inflammation. Understanding the science.

• Histamine is a neurotransmitter and natural part of our immune system. It is released by our white blood cells as a response to a perceived threat.

• Histamine is also found in most foods to varying degrees (it is result of the breakdown of the amino acid histidine).

• Too much histamine in our systems causes a myriad of symptoms including wheezing, heart palpitations, GI distress, migraines, skin rashes and hives, chronic inflammation, heavy fatigue, and more.

• If we have an overactive immune system (1 in 7 people do), our immune systems may be releasing excess histamine.

• Lowering the amount of histamine we take in each day can offer our body time and space to process the excess amount in our system and help reduce symptomology overall. This is current molecular medicine meeting targeted nutrition to address chronic inflammation issues.

Why do online lists have conflicting information?

• Many of the lists online are anecdotal and based on personal experience.

• It’s easier to make a “yes” and “no” list - even if that is not always scientifically based.

The amazing SIGHI list:

• The SIGHI List (which stands for Swiss Interest Group for Histamine Intolerance) is the most scientific resource available for those who wish to follow a low histamine diet plan. Germany is the world leader in histamine intolerance research.

• The SIGHI list is quite comprehensive and rates foods and food additives on a 0-3 scale, with 0 being the lowest and 3 being the highest.

• It further indicates if a food or additive is a histamine liberator (which just means it encourages your white blood cells/mast cells to release histamine) by marking “L” next to that food. ‘

   

When I first began my low histamine diet journey, the SIGHI list felt a bit overwhelming. I wanted a ‘yes’ or ‘no’ list. But, as I’ve taken the time to understand the SIGHI list, I’ve learned how incredibly helpful it can be. When my immune system is being over reactive, I stick to 0 and 1 rated foods for fewer symptom days. Following the SIGHI list allows me more options because it understands how foods have a spectrum of amines.

While we are all individual in our food sensitivities, it is recognized that the SIGHI list is a solid foundation on which to start the journey of understanding and healing.

Where Can I Access the SIGHI list?

• It is available free online - CLICK HERE to check it out.

Does Following a Low Histamine Diet Really Help?

• For many, the answer is a resounding yes!

• Our bodies only have the ability to process a certain amount of histamine in a day. If our immune system is on overdrive and releasing more mediators than we can handle, it will lead to inflammation and other symptoms.

• Following a low histamine approach for a few days, or even an extended period, allows time and space for our bodies to heal.

Show Me The Research, Please.

At Consider This, we are all about the research! That’s why we have our protein bars independent lab tested and rely on the SIGHI list in all of our ingredient choices. This SIGHI list is rooted in scientific research and continually updated by a team of experts including medical professionals and researchers.

“Histamine Intolerance: Current State of the Art” (Baste et al) outlines the recommendation to use a low histamine diet approach to sort out the cause of your chronic symptomology. If after a few weeks it helps, that is an answer to rely upon.

A fantastic study to consider is “Histamine Intolerance Originates in the Gut” (Schnedl/Enko). This study also encourages trialing a low histamine diet in an effort to determine if this over reaction of our immune system response may be the culprit for chronic inflammation and related symptoms. The authors further encourage movement towards listing histamine levels for food (something we already do!).

“The Relationship Between Migraine and Nutrition” (Iliskisi) pg 46 states that amines in our food, including tyramine and histamine, are key triggers for migraines.

“A Histamine Free Diet is Helpful for Treatment of Adult Patients With Chronic Spontaneous Urticaria” (Hives) (Son, et al) is an extensive study which shows patients with chronic skin inflammation and hives significantly benefit from reducing histamine intake in their diet.