Do fermented foods have high histamine? A guide to balancing gut health

Did you know histamine levels can vary significantly even within the same type of food, depending on preparation and aging? When asking, 'Do fermented foods have high histamine?' the answer is complex and depends heavily on factors like the ingredients, microbial strains, and duration of the fermentation process.

Quick Summary

The histamine content of fermented foods varies based on ingredients, bacteria, and aging time. While many popular options like aged cheese and wine are high in histamine, some fresh ferments and specific probiotic strains may contain lower levels. Individual tolerance, influenced by the DAO enzyme, is key.

Key Points

• Variable Histamine Levels: The histamine content in fermented foods is not uniform; it varies significantly based on ingredients, microbial strains, and aging period.

• Protein Influences Histamine: Fermented foods containing high-protein ingredients, particularly animal products like fish paste or whey, tend to have higher histamine levels due to the presence of histidine.

• Microbes Determine Production: Specific bacterial strains produce histamine, while others, like certain Lactobacillus and Bifidobacterium, can actually help degrade it.

• DAO Enzyme is Key: The body's ability to process dietary histamine depends on the DAO enzyme; a deficiency can lead to histamine intolerance.

• Fresh is Best for Intolerance: For those with histamine intolerance, fresher food with less fermentation time or proper freezing can minimize histamine accumulation.

• Gut Health Is Crucial: Addressing underlying gut imbalances, such as dysbiosis or leaky gut, is a key strategy for managing histamine intolerance.

What Is Histamine and Histamine Intolerance?

Histamine is a biogenic amine, a compound produced naturally in the body and found in many foods. It plays a crucial role in the immune system, acting as a chemical messenger and triggering inflammatory responses to protect against allergens and pathogens. However, some individuals experience a condition known as histamine intolerance, where the body cannot efficiently break down excess histamine.

This is often due to a deficiency or malfunction of the diamine oxidase (DAO) enzyme, which is primarily responsible for metabolizing histamine from food in the gut. When histamine levels build up, it can trigger a range of symptoms, including headaches, digestive issues, skin rashes, and a runny nose.

The Fermentation Process and Histamine Production

Fermentation is an ancient technique that relies on microorganisms like bacteria and yeast to convert carbohydrates into alcohol or acids, which helps preserve food. During this process, some bacteria possess an enzyme called histidine decarboxylase, which converts the amino acid histidine into histamine. The level of histamine produced is influenced by several factors:

• The Starting Ingredients: Fermented foods made with high-protein ingredients, particularly animal products like fish or dairy, introduce more histidine, the precursor to histamine. For example, some kimchi recipes include fish paste, which can significantly increase histamine levels. Conversely, ferments made exclusively with vegetables have a much lower potential for histamine formation.
• The Microbial Strains: Not all bacteria produce histamine. The specific strains of bacteria and yeast used or naturally present in the fermentation process determine if histamine will be produced or degraded. Some lactic acid bacteria, like certain Lactobacillus species, can degrade histamine, while others contribute to its production.
• Fermentation Time and Storage: Longer fermentation and aging periods generally lead to higher concentrations of histamine. That is why aged cheeses and cured meats are classic examples of high-histamine foods. Even fresh leftovers can accumulate more histamine over time, which is why eating freshly prepared food is often recommended for sensitive individuals.

Identifying High and Low Histamine Fermented Foods

Navigating fermented foods can be challenging for those with histamine intolerance. However, understanding the factors above can help differentiate between higher and lower histamine options. Below is a comparison table to help guide your choices.

Food Category	Example	Typical Histamine Level	Why?
High Histamine	Aged Cheese (Parmesan, Cheddar)	High	Long aging allows bacteria to produce significant histamine.
	Cured Meats (Salami, Pepperoni)	High	Maturation and aging process.
	Alcoholic Beverages (Wine, Beer)	High	Produced during fermentation; levels vary based on type.
	Traditional Kimchi	Potentially High	Inclusion of fermented seafood (fish sauce/paste).
	Sauerkraut	Variable	Often high, especially with longer fermentation. Levels depend on ingredients and bacterial strains.
Lower Histamine	Young Cheese (Cottage, Mozzarella)	Low	Shorter fermentation, less aging.
	Homemade Veggie Ferment (Carrots, Beets)	Low	Made with low-histidine ingredients; fresh components.
	Specific Yogurts/Kefirs	Low/Degrading	Some strains (e.g., Bifidobacterium, Lactobacillus plantarum) can degrade histamine.

The Critical Role of Gut Health

The state of your gut microbiome is a key determinant of how your body processes histamine. An imbalanced gut, also known as dysbiosis, can exacerbate histamine intolerance in a few ways.

Key factors linking gut health and histamine intolerance:

• An overgrowth of histamine-producing bacteria, like certain Morganella and Klebsiella species, can increase overall histamine load.
• Compromised gut lining (leaky gut) can reduce DAO enzyme production and allow more histamine to enter the bloodstream.
• Chronic gut inflammation can also impair DAO enzyme function.

This is why addressing gut health is often a more sustainable strategy than simply avoiding all fermented foods. Strategies such as managing stress, reducing inflammatory foods, and incorporating specific probiotic strains that degrade histamine can help restore balance. It is important to note that some probiotic strains, such as Lactobacillus casei and Lactobacillus reuteri, may actually produce histamine and could worsen symptoms for some individuals.

How to Navigate Fermented Foods with Histamine Intolerance

Managing histamine intolerance requires a personalized approach. Here are some strategies:

1. Trial a Low-Histamine Diet: A short-term low-histamine elimination diet can help identify which foods trigger symptoms. Working with a dietitian can ensure nutritional needs are met while exploring triggers.
2. Choose Fresher Options: Opt for freshly prepared foods rather than leftovers, which can accumulate higher levels of histamine over time.
3. Explore Specific Probiotics: Seek out products containing histamine-degrading strains like Lactobacillus plantarum or Bifidobacterium infantis instead of general probiotic supplements that may include histamine-producing strains.
4. Consider DAO Supplements: For some, taking a DAO enzyme supplement before meals can help support the body's natural ability to break down dietary histamine.
5. Focus on Gut Healing: Work with a healthcare professional to address underlying gut health issues, as repairing the gut lining and balancing the microbiome is a long-term solution.

Conclusion

While many popular fermented foods are high in histamine, the idea that all fermented foods have high histamine is a misconception. The level of histamine is influenced by the ingredients, bacteria, and aging process. For individuals with histamine intolerance, managing symptoms involves understanding these variables and adopting a personalized dietary strategy that supports overall gut health and the body's ability to process histamine. By differentiating between high and low histamine ferments and focusing on gut repair, individuals can better navigate their dietary choices and improve their well-being.

What are some specific histamine-degrading probiotic strains?

• Lactobacillus plantarum
• Bifidobacterium infantis
• Bifidobacterium longum

What are some high-histamine bacteria strains?

• Lactobacillus casei
• Lactobacillus bulgaricus
• Lactobacillus reuteri

National Institutes of Health (NIH)

Frequently Asked Questions

Which fermented foods are typically highest in histamine?

Fermented foods with high histamine levels include aged cheeses like Parmesan, cured meats such as salami, alcoholic beverages like wine and beer, and fermented soy products like soy sauce and miso.

Can I eat yogurt if I have a histamine intolerance?

It depends on the specific yogurt. Some strains of bacteria, like Lactobacillus bulgaricus and Lactobacillus casei, may increase histamine, while other strains, like Bifidobacterium longum and Lactobacillus plantarum, can degrade it. Opt for plain, fresh yogurt and monitor your body's reaction.

Why does histamine build up in leftovers?

Histamine-producing bacteria can continue to multiply in food, even in the refrigerator. The longer a meal sits as a leftover, the higher its histamine content can become. Freezing food promptly after cooking can help minimize this process.

What is the role of the DAO enzyme?

Diamine oxidase (DAO) is an enzyme produced in the gut that breaks down excess dietary histamine. Individuals with histamine intolerance often have insufficient levels or activity of this enzyme, leading to a build-up of histamine in the body.

Are homemade fermented foods safer for people with intolerance?

Homemade ferments can be easier to control. By using fresh, low-histidine ingredients (like plain vegetables), controlling the duration of fermentation, and choosing appropriate bacterial cultures, you can create a lower-histamine product. However, sensitivity still varies greatly, so moderation is key.

Does cooking destroy histamine in fermented foods?

No, cooking does not destroy histamine. Once histamine has been produced by bacteria, it is heat-stable and remains in the food. However, cooking can inactivate the histamine-producing bacteria and enzymes, preventing further histamine formation in leftovers.

How can I support my gut health to help with histamine intolerance?

Strategies include identifying and avoiding individual food triggers, incorporating histamine-degrading probiotic strains, managing stress, and focusing on a diet that supports a healthy gut lining and diverse microbiome.

Are all probiotics bad for histamine intolerance?

No, not all probiotics are problematic. It's crucial to distinguish between histamine-producing and histamine-degrading strains. Some individuals may benefit from targeted probiotic supplements containing strains known to help break down histamine.