Histamine

A compound that builds up in aged, fermented, cured, and leftover foods, and in some fish. The body breaks it down with the enzyme DAO.

Who reacts

People with low DAO activity (histamine intolerance). Very high levels in spoiled fish make anyone sick (scombroid poisoning).

Typical onset

15 minutes to 12 hours after you eat it

Linked symptoms

HeadacheModerate evidence

MigraineModerate evidence

FlushingModerate evidence

HivesModerate evidence

ItchingModerate evidence

Stuffy or runny noseModerate evidence

Racing or pounding heartModerate evidence

DiarrheaModerate evidence

Stomach pain or crampsWeak evidence

Anxiety or jittersWeak evidence

Poor sleepWeak evidence

Where you find it

High:Salami / cured sausage · Tuna (canned) · Sardines / mackerel (canned) · Aged cheese (cheddar, parmesan) · Sauerkraut / kimchi · Red wine · Soy sauce

Medium:Bacon · Ham (cured) · Dry-aged beef · Leftover meat (2+ days old) · Bone broth (long simmer) · Pizza · Spinach · Tomato · Tomato sauce / ketchup · Eggplant · Avocado · Pickles · Strawberries / raspberries · Beer · Kombucha · Vinegar

Low:Salmon (fresh) · Shrimp · Yogurt · Banana (ripe) · Orange / citrus · Walnuts · White wine · Dark chocolate / cocoa

Sources

Maintz & Novak 2007, Am J Clin Nutr 85(5):1185 — Histamine and histamine intolerance
Skypala et al. 2015, Clin Transl Allergy 5:34 — food additives, vasoactive amines and salicylates

Test histamine with an experiment