If you are new to histamine intolerance, changing your diet can be challenging at first. There are so many foods that are healthy for the general population, but they are high in histamine.
In this article, I want to talk about 7 surprising high-histamine foods — and what to eat instead. But first, lets briefly review what histamine intolerance is, and what the symptoms can be.
Is Turkey High in Histamine? A Complete Guide to Understanding Histamine Sensitivity
With the rise in popularity of low-histamine and anti-inflammatory diets, many people are wondering – is turkey high in histamine? Turkey is a lean, protein-rich food that is a staple in many households. However, for those with histamine intolerance, enjoying this poultry delicacy may come with some concerns.
In this comprehensive guide, we will dive into all things related to histamines, turkey, and how to manage histamine intake through diet and lifestyle. Read on to get the full scoop on what histamine is, what foods are high in this compound, whether turkey is a high or low source, and most importantly – how to safely incorporate turkey into an anti-inflammatory diet if you are histamine sensitive.
What are Histamines?
Histamines are chemical compounds produced and stored within mast cells and basophils which are types of white blood cells. They are released as part of the body’s natural immune response and serve several important functions
- Promoting inflammation as a protective mechanism against invading pathogens
- Regulating stomach acid production to facilitate digestion
- Controlling sleep-wake cycles
- Assisting in nerve cell communication as neurotransmitters
When an allergen enters the body, it causes the mast cells to rapidly release histamine. The histamine then binds to receptors on nearby cells, triggering the body’s defense mechanisms – inflammation, increased blood flow, mucus production, etc.
This is what causes allergy symptoms like hives, runny nose, watery eyes, and itching. For most people, excess histamine gets broken down by an enzyme called diamine oxidase (DAO). But some individuals have impaired DAO activity and cannot properly metabolize histamine. This leads to a condition known as histamine intolerance.
Symptoms of Histamine Intolerance
The most common symptoms of histamine intolerance include:
- Headaches/migraines
- Flushing, itching or hives
- Nasal congestion
- GI issues like reflux, nausea, diarrhea
- Fatigue
- Anxiety or heart palpitations
- Respiratory issues like asthma, sinus congestion
Because histamine has so many roles within the body, the manifestations of intolerance can be quite varied from person to person. Oftentimes, several body systems are affected. The severity of symptoms also depends on the level of histamine consumption and the individual’s sensitivity.
What Foods Are High in Histamine?
Histamine levels vary significantly among different foods. The highest histamine foods include:
- Fermented foods: sauerkraut, kombucha, kimchi, kefir, yogurt
- Vinegar-containing foods: pickles, mayonnaise, olives
- Cured meats: salami, hot dogs, lunch meat, bacon
- Aged cheese: cheddar, gouda, parmesan, blue cheese
- Processed, smoked, canned or fermented fish: tuna, mackerel, sardines, anchovies
- Alcohol: wine, champagne, beer
- Dried fruits: apricots, dates, prunes, raisins
During the fermentation or preservation processes, histamine-producing bacteria convert the amino acid histidine into histamine. The longer a food ferments or ages, the higher the histamine content. Thus, freshly made foods are generally lower in histamines than their aged counterparts.
Other foods like strawberries, spinach, eggplant, avocados, and citrus contain histidine but do not usually have high histamine levels unless they are overripe or spoiled. However, they can trigger histamine release for some sensitive individuals.
Is Turkey High in Histamine?
Now onto the big question – where does turkey stand when it comes to histamine levels?
Turkey is known for its versatility, general health benefits such as its lean protein, and popularity, especially around the Thanksgiving season. Histamine levels can vary based on factors like whether the meat is fresh or processed and how it was handled and stored.
Compared to other high histamine offenders like aged cheese or fermented foods, most experts consider fresh turkey to be relatively low in histamine. In fact, some classify it as a low to moderate histamine food.
One medical paper examining histamine levels in poultry found that on average, chicken and turkey contain under 5 mg of histamine per 100g of uncooked meat. This is significantly lower than fish like tuna, which can have upwards of 200 mg per 100g.
However, the histamine content increases as turkey is processed and stored. Canned turkey, turkey sausage, cold cuts, and other processed forms tend to have higher histamine levels than fresh, properly handled turkey meat.
Additionally, leftovers kept beyond 3-5 days in the fridge or foods left at unsafe temperatures for bacterial growth are at risk of developing higher histamine concentrations.
- Fresh, properly stored turkey meat is generally low in histamine
- Processed or aged turkey products tend to have more histamine
- Storage time, handling, and individual sensitivity affect tolerance
It’s also worth noting that other factors like cooking methods and marinades can affect one’s reaction to turkey. Grilling, broiling, smoking, or frying turkey can increase histamine levels. Acidic ingredients like vinegar and lemon juice may also be problematic for some.
Tips for Safely Consuming Turkey with Histamine Intolerance
If you are sensitive to histamines, don’t despair. With some planning and care, turkey can likely still be enjoyed during your holiday dinners. Here are some tips:
- Purchase turkey as fresh as possible and freeze it if not using immediately
- Avoid processed turkey products like lunchmeat or smoked turkey
- Cook turkey via gentle methods like baking, boiling, or poaching
- Consume turkey within 3-4 days of cooking and refrigerate promptly
- Avoid adding citrus, vinegar, fish sauce, or soy sauce based marinades
- Take DAO enzyme supplements before meals to improve histamine breakdown
- Keep a food diary to identify problematic foods and ingredients
Some low histamine turkey options include fresh roasted turkey, plain ground turkey, and homemade turkey stock from bones or meat scraps. To further reduce histamine load, pair turkey with roasted or mashed low histamine vegetables like potatoes, carrots, squash, and green beans.
Anti-Inflammatory Alternatives to Turkey
If turkey seems to provoke symptoms no matter what, do not worry – you have options! There are many anti-inflammatory protein alternatives suitable for low histamine, paleo, or AIP diets, such as:
- Grass-fed beef or bison
- Wild caught salmon
- Pasture-raised chicken or duck
- Organic tempeh
- Lamb
- Pork like fresh ham
- Shellfish like shrimp, crab, clams
- Eggs
- Collagen peptides
Getting Support for Histamine Intolerance
The most important aspect of managing histamine intolerance is working with a functional medicine practitioner. They can help you identify your unique triggers, provide advanced testing like DAO deficiency screening, and tailor an elimination diet and supplement protocol based on your body’s needs.
Some key nutritional supplements to help address the root causes of intolerance include:
- Probiotics to restore gut microbiome balance
- Digestive enzymes like DAO to improve breakdown
- Quercetin or Vitamin C to stabilize mast cells
- Liver supporting herbs like milk thistle to aid detoxification
With proper support, most individuals find they can greatly improve their tolerance and reduce symptoms while still enjoying a diverse, anti-inflammatory diet.
The Takeaway on Turkey and Histamines
Fresh turkey meat, when properly handled, is generally low in histamines compared to aged meats, fermented foods, and fish. However, the histamine content may increase upon processing and storage. Cooking methods and sauces also impact one’s reaction.
If you are histamine intolerant, work with a functional medicine practitioner. Avoiding high histamine foods, using DAO enzymes, and addressing root causes can improve tolerance. This way, favorites like turkey may not need to be off limits for good. With some planning to choose freshness and gentle cooking, turkey can likely still be enjoyed during holiday meals.
What Is Histamine Intolerance + Symptoms
Histamine is a chemical in your body that serves many functions. When you encounter an allergen, your body releases histamine to remove it. Histamine also serves as a neurotransmitter supporting your brain function. It triggers stomach acid release for healthy digestion as yet another function.
Histamine only becomes a problem if you have too much of it. Histamine intolerance means that you have too much histamine and your body cannot break down and metabolize it all. Histamine intolerance can affect your entire body and lead to a long list of symptoms.
Symptoms of histamine intolerance may include:
- Headaches or migraines
- Eczema, dermatitis, rashes, or other skin issues
- Hives
- Flushing
- Allergic reactions
- Asthma attacks
- Congestion or runny nose
- Bloating, diarrhea, nausea, or other digestive issues
- Abnormal menstrual cycle or PMS
- Fatigue
- Dizziness or vertigo
- High blood pressure or low blood pressure
- Irregular heartbeat
- Anxiety
One of the sources of histamine accumulation can be your diet. To the surprise of many, foods that are considered healthy, and others that are easy to prepare and are practical, may be a problem if you dont break down histamine efficiently. Lets reveal a few.
Bone Broth
Bone broth is a nutritious liquid made from boiling the bones and connective tissue of animals, usually cow, chicken, and sometimes fish. It is rich in collagen, fatty acids, iron, zinc, selenium, and vitamin A and K. It may be beneficial for joint and bone health, chronic inflammation, and gut health (1, 2, 3, 4). Bone broth is not right for everyone though.
You’ve guessed correctly. Bone broth is surprisingly high in histamine. When cooked for a long time, bones and meat will release a lot of histamine into the broth. The broth will be highly concentrated in histamine. Unfortunately, this happens even if you cook it in the Instant Pot.
Try this instead: Instead of bone broth, make meat broth with low-histamine meat, such as chicken, turkey, or lamb instead. You may also try a low-histamine chicken or vegetable soup instead of only eating the broth.
Sauerkraut is fermented cabbage that’s a common part of German and Eastern-European cuisine. Sauerkraut and other fermented food, such as kimchi, fermented vegetables, fermented herbs, kefir, yogurt, and kombucha are rich in probiotics. For most people, this is great news for gut microbiome diversity and overall health (5, 6). However, if you have histamine intolerance, sauerkraut and fermented foods may become a problem.
Fermented foods are generally higher in histamine; however, their histamine levels may vary based on preparation and the length of aging. Sauerkraut, in particular, is very high in histamine. This may not be a problem for most people. But if you have histamine intolerance, sauerkraut will only add fuel to the fire and increase your symptoms.
Try this instead: Instead of sauerkraut or fermented vegetables, you should opt for fresh vegetables, salads, coleslaw, or steamed veggies. Instead of kefir or yogurt, choose a low-histamine chia-seed pudding.
Spinach is a nutritious leafy green with many health benefits. It is rich in fiber, vitamins, and minerals. Spinach may help to reduce oxidative stress, lower chronic inflammation, support eye health, lower blood pressure, and reduce the risk of cancer (7, 8, 9, 10, 11).
Unfortunately, spinach is naturally high in histamine (12). In addition to histamine, spinach is also high in oxalates (13, 14). Oxalates are naturally occurring molecules in plants and humans. Too much of oxalates can become a problem in some people and cause kidney stones, urinary issues, digestive problems, chronic pain, and a list of other issues. Oxalate intolerance is common in people with histamine intolerance and symptoms can overlap.
Try this instead: Fortunately, there are plenty of delicious low-histamine greens out there you can try for your salads and cooked dishes. Kale, Swiss chard, collard greens, bok choy, cabbage, butter lettuce, red leaf lettuce, mustard greens, and beet greens are all great options to experiment with.
Who doesn’t love avocados? They are a fantastic source of healthy fats, antioxidants, fiber, and minerals. Avocados are good for your gut and heart health and may help to reduce inflammation (15, 16, 17). They are also high in histamine.
Avocados are a double whammy. They are naturally high in histamine. They also act as histamine-liberators. So-called histamine-liberators can trigger histamine-producing cells to release histamine in your body. The histamine levels of avocados also depend on their ripeness. When it comes to fruits, histamine levels increase through the ripening process. This means that ripe and especially overripe avocado will be very high in histamine. (What is similar in this regard? Bananas! See below.)
Try this instead: Instead of guacamole, try an avocado-free guacamole with zucchinis or Mexican squash recipe. If you are looking for other dipping options or a creamy spread for your sandwich, try tigernut butter, almond butter, or tahini.
What is Histamine Intolerance? High Histamine Foods to Avoid – Dr.Berg
Are some foods high in histamine?
Some foods are naturally high in histamines. Others don’t have a lot of histamine but trigger your white blood cells to make it. If you have histamine intolerance, both kinds of foods can lead to too much histamine in your body. It’s difficult to measure histamine levels in foods because they can vary greatly even in the same types of food.
What is the histamine level in nuts?
Despite being commonly restricted in antihistamine diets, nuts lack notably important amounts of histamine. Foods with the highest levels of histamine are tomatoes, eggplant and spinach, especially 15 days or more after harvesting.
Why are histamine levels in meat so high?
Let’s start with why histamine levels in meat can be high. (I’m using the word “meat” in reference to all animal proteins, not just red meat.) Bacteria can grow very quickly on meat. This is especially true of unfrozen meats. Under certain conditions, bacteria can double in number every 20 minutes!
Does frozen meat increase histamine levels?
And even though meats kept at temperatures in the upper 30s would be out of that danger zone, histamine levels will still increase faster than if the meat is frozen. A final factor is surface area. Ground meats collect bacteria even faster. This is due to increased surface area.