SOUND DIETITIANS LLC
  • HOME
  • About
    • Philosophy
    • Our Team
    • Locations
    • Telehealth
  • Work With Us
    • Nutrition Counseling
    • Diabetes Education
    • Clinics & Businesses
    • Dietitians & Interns
    • Contact
  • Blog
  • Giving & Receiving

IS MY DIET MAKING MY ALLERGIES WORSE?

5/5/2021

2 Comments

 
Picture
The end of a long winter welcomes a beautiful spring, and with it, the blooming of colorful plants, flowers, and pollen. While we love the idea of a lovely day in the park, lying in the grass and reading a novel, this can end in itchy eyes, sneezing, and misery. If you are someone who struggles with seasonal allergies, you may be able to help ease some of your symptoms with a few dietary changes. Let’s talk specifically about foods rich in histamine, and how they could be aggravating your allergies! 

What is Histamine
Histamine is a chemical with many roles in the body, including regulating the body’s response to foreign substances or injury. Histamine is released by white blood cells when the body is presented with a foreign substance that is perceived as harmful and provokes an inflammatory response (blood vessels dilate, local tissues swell...where are the tissues?!). Unfortunately, usually unharmful substances such as dust, pollen & dander can be perceived as harmful substances by the body, causing an allergic response. Histamines are the major culprit for our allergy symptoms, but they are not our enemy! Histamine performs an abundance of beneficial acts in the body. Histamine is involved in the production and secretion of gastric acid; aids with stomach contraction; and plays a critical role in our immune system.          

Too much Histamine 
Just like all things nutrition, it’s a balancing act! You need enough histamine in the body to perform its necessary tasks, but too much and the balance is thrown off. Luckily, we have enzymes intended to break down histamine in the body, called diamine oxidase (DAO) enzymes. DAO enzymes help prevent a build-up of histamine in the body that causes inflammation. During allergy season, some people experience a higher level of histamine production as a response to their allergies (everyone is different!). During these times, additional histamine in your diet may be giving your DAO enzymes too much extra work, resulting in more allergy symptoms. Lowering the amount of histamine in your diet could provide some relief of mild-moderate allergy symptoms for the spring season.   


Picture
Foods High in Histamine
Some foods are naturally higher in histamine, including “older” foods, as histamine levels increase with age (Think fermented, aged, or leftover foods).  

Foods higher in Histamine : 
  • Fermented Foods
    • yogurt, sauerkraut, vinegar, kombucha, etc.
  • Leftover meals 
  • Smoked, cured, or processed meats
  • Alcoholic Beverages: Alcohol not only contains histamine but also may inhibit DAO activity, try to limit alcohol consumption during peak allergy season. 
  • Aged cheeses
  • Vinegar-containing foods
    • Pickles, olives, mayonnaise, etc.
  • Spinach
  • Tomatoes   

Foods that are not naturally high in histamine, but can “trigger” histamine release in the body:
  • Citrus Fruits 
  • bananas
  • peanuts/tree nuts
  • eggplant
  • avocado

Quercetin & Antihistamine Properties
Quercetin is a naturally occurring flavonoid-rich in antioxidant properties, and may also help with seasonal allergies! Functions of Quercetin include inhibiting histamine production and controlling inflammation. Quercetin can be found in various foods, like apples, onions, kale, and blueberries. It is found in green and black teas as well as ginger!      

Picture
Do you have a histamine intolerance? 
Histamine intolerance occurs in roughly ~1% of the population and is when the body is naturally lower in DAO enzymes that break down histamine. It can appear as allergies when eating certain foods higher in histamine. A low histamine diet long-term could result in nutrient deficiencies, so it is important to speak with a healthcare professional and/or nutrition professional about a more individualized approach to lifestyle modification and potentially diamine oxidase supplementation. More research is needed on DAO enzymes and possible treatments for histamine intolerance! 

Signs of histamine intolerance:
-itching
-hives
-watery eyes
-sneezing
-headaches
-asthma
-abdominal pain 

Picture
Here are a few delicious & low-histamine smoothie recipes! 
5 Low Histamine Smoothies  

Wishing everyone a beautiful Spring with fewer sniffles & more picnics, bike rides, and other outdoor activities!     

-Katie Shepherd  
Dietetic Intern  

2 Comments
bionaze link
9/7/2021 03:56:07 am

The thought is that the allergic immune system is 'primed' and ready to react because of all the pollen it encounters in peak allergy season.

Reply
Cleaning Services Denver link
10/5/2022 11:01:45 am

This actually cleared up a few missconceptions I had about this. Thank you!

Reply



Leave a Reply.

    Picture

    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

    Categories

    All
    Diabetes
    Dinners
    Farmers' Market
    Food Preparation
    Food Preservation
    Grocery Shopping TIps
    Gut Health
    Hydration
    Lunches
    Proteins
    Seasonal
    Snacks
    Sweets
    Veggie Sides
    Wellness
    Whole Grains

    Archives

    December 2022
    October 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    September 2021
    May 2021
    March 2021
    February 2021
    January 2021
    November 2020
    October 2020
    June 2020
    April 2020
    March 2020
    February 2020
    January 2020
    November 2019
    October 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    May 2018
    March 2018
    February 2018
    January 2018
    November 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    February 2016
    January 2016
    November 2015
    October 2015

    RSS Feed

Providing Expert Nutrition Services to the Greater Puget Sound Region. 
Newsletter
  • HOME
  • About
    • Philosophy
    • Our Team
    • Locations
    • Telehealth
  • Work With Us
    • Nutrition Counseling
    • Diabetes Education
    • Clinics & Businesses
    • Dietitians & Interns
    • Contact
  • Blog
  • Giving & Receiving