Are Beans High in Histamine?

Beans are a staple food in many cultures around the world. They are packed with fiber, protein, vitamins and minerals. However, some people need to limit beans due to a condition called histamine intolerance So are beans high in histamine? Let’s take a closer look

What is Histamine?

Histamine is a chemical messenger produced naturally by the body’s immune system. It is released by special immune cells called mast cells and basophils.

When the immune system detects a potential threat such as an allergen or pathogen, mast cells release histamine. This triggers inflammation and other responses meant to protect the body from harm.

Some of histamine’s roles include

Increasing blood flow to tissues
Stimulating mucus production
Boosting stomach acid secretion
Causing smooth muscles to contract

This leads to common allergy symptoms like a runny nose, watery eyes, coughing, sneezing and skin rashes.

While a little bit of histamine is normal, some people’s bodies produce too much. This can lead to mild to severe reactions even without an actual allergy.

What is Histamine Intolerance?

Histamine intolerance is a condition where the body cannot break down histamine properly. This leads to an excess buildup of histamine that causes adverse symptoms

It is estimated to affect 1-3% of the population. The cause is usually a deficiency in the enzyme diamine oxidase (DAO) which breaks down histamine.

Common symptoms of histamine intolerance include:

Hives, itching or skin flushing
Runny or stuffy nose
Abdominal pain, nausea and diarrhea
Headache and dizziness
Irregular heartbeat
Fatigue
Anxiety

The primary treatment is an elimination diet that avoids foods high in histamine. Antihistamine medications may also provide some relief.

Are Beans High in Histamine?

Most beans and legumes contain at least a moderate amount of histamine. However, the histamine content can vary substantially based on:

Type of bean
Preparation method
Length of storage
Presence of bacteria

In general, fermented bean products like tempeh and miso tend to be higher in histamine than whole, dried or canned beans. Meanwhile, sprouted beans are lower in histamine.

Here is the histamine content of some common types of beans:

Kidney Beans

Kidney beans are popular in chili, soups and Mexican dishes. Just 1/2 cup of canned kidney beans contains around 20-25 mg of histamine.

So they are moderately high, though less than fermented beans. Those with histamine intolerance may need to avoid large servings.

Black Beans

Black beans have a similar histamine content to kidney beans. A 1/2 cup portion of canned black beans has roughly 22 mg of histamine.

Again, moderate servings occasionally may be tolerated but large amounts could trigger symptoms in those with intolerance.

Garbanzo Beans (Chickpeas)

Chickpeas or garbanzo beans are used to make hummus, falafel and are found in many Indian dishes.

1/2 cup of canned chickpeas contains approximately 10 mg of histamine. So they are on the lower end for beans, though still a significant source.

Soybeans

Soybeans are made into tofu, soy milk, miso and tempeh. Soybeans themselves are moderate in histamine at around 20 mg per 1/2 cup boiled.

However, fermented soy products like tempeh can reach up to 100 mg in a 1/2 cup serving. So these fermented forms may need to be avoided.

Fava Beans

Fava beans are popular in Mediterranean and Middle Eastern cuisine. A 100 gram serving contains only 0.2 mg of histamine, making them a low histamine choice.

Green Beans

Also known as string beans or snap beans, this bean variety is very low in histamine. A 1/2 cup serving of canned green beans has only around 1 mg of histamine.

So green beans can be a good substitute for higher histamine beans in recipes.

Tips for Following a Low Histamine Diet

Here are some tips if you need to follow a low histamine diet:

Focus on fresh foods rather than aged, fermented or processed items.
Prioritize cooking at home so you control the ingredients. Avoid restaurant foods.
Choose low histamine beans like green beans and sprouted varieties. Limit higher histamine beans.
Rinse canned beans well to remove excess histamine accumulated in the canning liquid.
Freeze leftovers within 2-3 days and limit reheating to reduce histamine development.
Try draining and rinsing fermented bean products like tempeh before cooking.
Use DAO enzyme supplements to help break down histamine in meals.
Take antihistamine medication when consuming higher histamine foods.
Work with a registered dietician to ensure nutritional needs are met.

Following a low histamine diet takes some extra planning and care. But you can still enjoy delicious bean dishes in moderation by making some adjustments. Be sure to work closely with your healthcare provider to find an optimal diet and lifestyle for your needs.

are beans high histamine

FOODS TO FOCUS ON

Figuring out which foods are low histamine vs. Having a lot of histamine can be tricky because many “healthy” foods actually have a lot of them or may cause histamine to be released. Below you will find a list of low histamine foods broken down by category.

Fruits:

Apples, Blackberries, Blueberries, Cantaloupe, Cherries, Grapes, Guavas, Kiwis, Honeydew, Mangoes, Passion Fruit, Pears, Persimmons, Raspberries, Watermelon

Veggies

Brussels sprouts, cabbage, carrots, celery, cucumbers, escarole, fennel, green beans, lettuce, mushrooms, onions, okra, peppers, pickles, radishes, seaweed, scallions, and summer squash are all non-starchy vegetables.

Complex Carbohydrates: Acorn Squash, Butternut Squash, Parsnips, Sweet Potato, Yams

Beans and Legumes: Black Beans, Garbanzo Beans, Lentils, Lima Beans, Navy Beans, Peas, Pinto Beans

Grains: Rice, Buckwheat, Millet, Peas, Oats, Quinoa

Healthy fats

Nuts: Almonds, Brazil, Chestnuts, Hazelnuts, Pine Nuts, Pistachios, Pecans

Seeds: Chia Seeds, Flax Seeds, Hazelnuts, Hemp Seeds, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds

Oils: Coconut Oil, Extra Virgin Olive Oil, MCT Oil

Other healthy fats: Coconut flakes, Coconut Milk, Grass-fed butter

Animal Products

Fish (choose wild-caught): Branzino, Cod, Flounder, Halibut, Oyster, Salmon, Sea bass (not Chilean), Scallops, Sole, Snapper, Trout

Meat and Poultry (choose grass-fed and organic): Bison, Chicken, Duck, Ground Beef, Steak, Lamb, Rabbit, Steak, Turkey

Eggs (choose pasture raised)

Spices and herbs (fresh is best!): Allspice, Bay Leaf, Black Pepper, Cardamom, Celery Seed, Cilantro, Coconut Aminos, Cinnamon, Chive, Cumin, Curry, Dill, Fresh Ginger, Garlic, Mint, Mustard Seed, Nutmeg, Oregano, Parsley, Rosemary, Thyme, Turmeric, Sage, Salsa, Sea Salt

Unfortunately, histamines are rich in a bunch of foods. The good news is that if you have histamine intolerance, you won’t have to stay away from foods high in histamine forever; it’s just a temporary part of getting better!

High histamine foods:

Fermented alcoholic beverages ( like wine, champagne, and beer)
Fermented foods (sauerkraut, vinegar, soy sauce, kefir, yogurt, kombucha)
Vinegar-containing foods (pickles, mayonnaise, olives)
Cured meats (bacon, salami, pepperoni, luncheon meats, and hot dogs)
Soured foods (sour cream, sour milk, buttermilk, soured bread)
Dried fruit (apricots, prunes, dates, figs, raisins)
Most citrus fruits
Aged cheese (including goat cheese)
Nuts (walnuts, cashews, and peanuts)
Vegetables (avocados, eggplant, spinach, and tomatoes)
Fish that has been smoked and some types of fish (mackerel, mahi-mahi, tuna, anchovies, sardines)

Additionally, there are specific foods that are known to trigger histamine release into the body, and they include:

Fruits and vegetables that are high in sugar and fat, nuts, papaya, pineapple, shellfish, strawberries, tomatoes, wheat germ, and many artificial dyes and preservatives

Even though these lists are very thorough, it would be impossible to include every food. If you aren’t sure if a food is low-histamine, please let us know!

Just to remind you, this diet is not a permanent fix; it is only meant to help you get better. Also, remember to listen to your body and eat what makes it feel good. Just because a food is low in histamine doesn’t mean your body loves it.

Lastly, if you want to follow a low-histamine diet and get better from histamine intolerance, I strongly suggest that you get help from a professional. It takes a bit longer and their knowledge is needed.

Following a low histamine diet? Here’s your food list!

Following a low-histamine diet can be challenging, especially if you are just getting started. Histamines are chemicals that can be found in many foods. You may have looked all over the internet to find out what they are and what foods you can eat. This blog post makes things easier for you by quickly going over histamines and then going over foods to eat more of, foods to eat less of, and perhaps one of the most important but often overlooked factors: the quality and freshness of the food!

Histamine’s role in the body is to cause an immediate inflammatory response. Pathogens, allergens, and toxins are just a few examples of things that can set off your immune system’s alarm bells. Histamine travels throughout the bloodstream, affecting your whole body (think: gut, lungs, skin, brain, heart, etc. ).

In normal circumstances, enzymes break down histamine so that histamine levels stay balanced. However, sometimes histamines are not broken down adequately, resulting in histamines building up, leading to histamine intolerance. This can lead to unpleasant symptoms, and a low-histamine diet is often suggested as a way to help the body heal.

Histamine Triggering Foods

FAQ

What are the worst foods for histamine intolerance?

Histamine intolerance is an inability to break down histamine in your body, causing it to build up. Certain foods that are high in histamine or that cause your body to release histamine can give you an upset stomach, headache or allergy symptoms. Common trigger foods include fish, alcohol and fermented or aged foods.

What foods flush out histamine?

Foods which are reported as having lower histamine levels include most fresh produce, fresh meat, certain fresh/frozen fish, eggs including quail eggs and most fresh herbs.