Low Histamine Teas
What is Histamine?
Histamine is a molecule with many functions, produced by our bodies in response to certain stimuli. It is derived from the amino acid L-histidine and is stored in mast cells and basophils.
The stimulus could be an environmental allergen, like pollen from a tree or a dusty road.
In addition to being synthesized by the body, histamine can also come from a dietary source like aged cheese, fish, or cured meats.
It’s important to know that histamine is not bad. We want histamine properly produced by our bodies. It has an important role in many systems of the body, including regulating the immune system and is essential for proper gut function.
We need histamine.
However, an oversensitivity or intolerance to histamine isn’t so great. It can manifest in small ways like a runny nose, headache, itching, or bloating, but can also develop into more serious conditions like asthma or neurological disorders.
High Histamine Symptoms
Chances are, you’re reading this because you have experienced mild to moderate symptoms of histamine intolerance in response to food or drink.
You might have had bloating, diarrhea, a headache, runny nose, heartburn, or hives after eating something that was more than your body could handle.
Maybe even more ongoing indicators like eczema, asthma, or IBD.
Because there are four types of histamine receptors, symptoms of histamine intolerance can vary widely.
Activation of H1 receptors leads to typical allergic and anaphylactic reactions, asthma, and mucous production.
H2 receptors are involved with gastric acid secretion, headache, and bronchoconstriction.
H3 receptors modulate histamine release from mast cells and are involved with a variety of neurotransmitters like serotonin, dopamine, and noradrenaline.
Finally, H4 receptors regulate the immune system and are involved with inflammatory disorders and autoimmune conditions, and potentially neurodegenerative diseases like Parkinson’s.
If it sounds like histamine receptors are located everywhere in our bodies, it’s because they are. Histamine is released at the places where our body interfaces with the outside world, like at the skin and sinuses.
Histamine is normally and quickly deactivated by an enzyme called diamine oxidase (DAO) in our gut.
A sensitivity or intolerance to histamine occurs when production of histamine is abnormally high or detoxification activity of gut enzymes is abnormally low. Sometimes both of these occur at the same time.
Thyroid conditions can result in histamine sensitivity, and certain medications and nutrient deficiencies can also inhibit DAO activity.
Frequently, gut issues are at the root of histamine issues. We’ll discuss more about this below.
Foods with High Histamine
The histamine in food sources comes from bacteria that are able to decarboxylate histidine (with a D), the precursor to histamine (with an M).
A few foods are well-known to have high histamine levels. These include alcohol, fish, cured meats, and cheeses that have been aged for a long time.
That leftover sushi platter or the charcuterie plate sitting in your fridge from last week’s party? You might want to steer clear if you have a histamine intolerance.
But many people may be surprised to find out that “healthy” foods like bone broth, spinach, yogurt, dried fruits, and fermented foods like sauerkraut and kombucha also contain high levels of dietary histamine.
Some foods can stimulate histamine production from mast cells, even when they themselves don’t contain histamine, like avocado, tomatoes and spinach.
It may be beneficial to do an elimination test–where you take out all but the “reliable” foods that don’t cause a reaction—and introduce the problematic foods slowly and methodically.
While this approach would lower dietary sources of histamine, there is still the issue of over-production of endogenously produced histamine.
It does make sense to avoid high-histamine containing foods while taking the time to resolve the underlying health issues.
Because who wants to do an elimination diet forever?
Low Histamine Teas
A wide range of herbs and plant extracts have been researched for their activity against histamine production. Herbal teas are made from plants other than leaves of the tea plant, Camellia sinensis.
CHAMOMILE
Chamomile (Matricaria recutita) is a type of herbal tea enjoyed worldwide that has a mild apple flavor and ability to calm. It is often consumed before bed because of its sedative and anxiolytic effects.
Chamomile is also known for its use in cosmetic and skin products. One study showed that extracts of chamomile reduced scratching in mice by inhibiting histamine production from mast cells.
ECHINACEA
Like chamomile, Echinacea purpurea is another member of the Asteraceae family. You might know it as coneflower, and it is also popular as an herbal tea.
Echinacea petal and leaf extracts were shown to significantly inhibit histamine release from mast cells.
NETTLE
Nettle (Urtica dioica) extract demonstrated an ability to inhibit several inflammatory events that lead to seasonal allergies, including histamine receptor activity.
CURCUMIN/TURMERIC
The well-known active compound in turmeric (Curcuma longa) is curcumin, which has been extensively studied for its extensive health benefits. Curcumin was also shown to display histamine inhibiting ability through its action on calcium uptake in mast cells.
QUERCETIN
A naturally occurring polyphenol flavonoid called quercetin acts as a natural antihistamine. Quercetin is found in black tea, apples, onions, and berries.
It is often used in supplement form, but perhaps try making your own onion tea! This is a traditional Dominican recipe that incorporates apples, onions, and cinnamon.
We recommend omitting the lime juice though, as citrus fruits may trigger an endogenous release of histamine even though they are not high-histamine foods.
HERBAL BLENDS
An herbal tea blend made of chamomile, saffron, anise, fennel, caraway, licorice, cardamom, and black seed was able to inhibit histamine release from rat mast cells.
Another herb blend with mushrooms used in traditional Asian medicine was also found to reduce histamine release in a mouse model. This blend was comprised of ten different herbs including Ginseng radix, Bupleurum falcatum, Cimicifuga heracleifolia, and Poria cocos.
C. SINENSIS TEA
When it comes to actual tea made from C. sinensis leaves, the findings are still uncertain.
One study found that a specific type of Indian black tea extract had histamine-inhibiting activity.
Another older study in mouse mast cells also found that oolong tea and black tea extracts inhibited histamine release more than green tea extract.
Despite the fact that fermented foods like sauerkraut contain high histamine levels, the fermentation/oxidative reaction that occurs during black tea and oolong tea production actually generates a compound that inhibits mast cell activation and histamine release.
A tea blend of black cumin (Nigella sativa), licorice (Glycyrrhiza glabra), anise (Pimpinella anisum), and tea (C. sinensis) was found to inhibit histamine release and alleviate nasal symptoms in mice.
Compounds found in green tea such as EGCG (epigallocatechin-3-gallate) have been proven to inhibit histamine production.
But it’s important to distinguish that these compounds are extracts, tested in isolation, not actual tea like you would typically drink.
In addition, the caffeine that tea contains is problematic on its own.
Remember how histamine is not all bad, and is necessary for many functions in the body?
There is a close relationship between histamine activity and waking or alertness—histamine neurons are active during waking hours and inactive during sleep.
Caffeine promotes the release of histamine, which is why coffee or tea consumption can keep you awake.
It would be sensible for anyone with a histamine sensitivity or intolerance to avoid C. sinensis teas until you can be certain of your reaction—including white tea, green tea, black tea, and oolong tea.
Fixing Histamine Issues
Recent research indicates that not only is histamine intolerance primarily a gut issue, but it originates in the gut itself.
Histamine and associated inflammatory responses have also been associated with inflammatory bowel disease (IBD).
While it might seem like you could just elimination diet your way out of histamine issues, that can’t be the answer.
Also, who wants to eliminate those foods from their life?? No chocolate, no cheese, no sushi, no alcohol…forever?
And since you’re probably wondering about antihistamines…
While antihistamine use can reduce symptoms, they don’t address the root cause of histamine issues. A reduction in symptoms does not equal taking care of the problem.
It’s like using the spare tire forever, without fixing your real, actual tire.
An easy and low-stakes first approach is to try supplementing more DAO enzyme with etiolated sprouted legumes.
It might sound strange, but peas can be sprouted in complete darkness. Consumption of these sprouts provides more histamine-degrading capacity.
The key here is that the seeds were sprouted in darkness, as they produce DAO to compensate for less than ideal conditions.
Maybe you have heard of SNPs or single nucleotide polymorphisms. They’re pronounced “snips” and are small variations in our genetic code, our genes.
A SNP in one gene can lead to reduced function in the DAO enzyme, leading to the histamine problems previously mentioned.
But before you blame your bad genes and resign yourself to a life without high histamine foods, you should know that you can positively affect how your body handles them.
One of the best sources of practical information on the DAO SNP is Dr. Ben Lynch’s book, Dirty Genes.
He offers practical and effective changes to make in your lifestyle and nutrition to improve your health, despite “faulty” genetics.
Among the strategies are supporting digestion through balanced meals and removal of Lactobacillus-containing probiotics, and determining if high estrogen levels are contributing to histamine symptoms (for women).
It may also come as a surprise to know that optimizing sleep and stress levels is an effective strategy, because stress neurotransmitters increase the release of histamine.
Although it’s never quick or easy, focusing on and improving your health from its foundation is always a worthy goal you’ll never regret.