Histamine intolerance is a condition where the body cannot properly break down histamine. This causes histamine levels to build up triggering allergy-like symptoms. Following a low-histamine diet is key to managing symptoms. So an important question is – are green beans high in histamine? Let’s explore the histamine content of green beans and their role in a low-histamine diet.
What is Histamine?
Histamine is a chemical involved in the body’s immune response. It is released by mast cells to signal an allergic reaction when the immune system detects a potential threat. Common food allergens like peanuts and shellfish can trigger histamine release.
Histamine has vital functions like regulating sleep and brain function. But when histamine builds up it causes allergy symptoms like
- Hives, flushing, or itching
- Runny nose and sneezing
- Headache and fatigue
- Rapid heart rate
- Cramps, nausea, or diarrhea
Causes of Histamine Intolerance
In healthy people, the enzyme diamine oxidase (DAO) breaks down histamine. But some people have lower DAO levels, often due to:
- Genetic factors
- Gut disorders like leaky gut
- Kidney or liver disease
- Certain medications
This impairs histamine breakdown, allowing levels to rise. Foods high in histamine can worsen symptoms in those with intolerance.
Symptoms of Histamine Intolerance
Common symptoms of histamine intolerance include:
- Headaches and migraines
- Flushing and itching
- Fatigue and brain fog
- Sinus congestion
- Gastrointestinal issues
- Changes in blood pressure
- Irregular heartbeat
Symptoms typically begin shortly after eating a high-histamine food. Keeping a food and symptom diary can reveal connections.
Diagnosing Histamine Intolerance
See your doctor if you suspect histamine intolerance. They can check DAO levels and rule out other conditions like food allergies. Elimination diets temporarily removing high-histamine foods can also reveal if certain foods are triggers.
The Low-Histamine Diet
The main treatment for histamine intolerance is following a low-histamine diet. This limits foods that:
- Naturally contain higher histamine
- Release histamine in the body
- Inhibit DAO activity
The strictest version eliminates all high-histamine foods. After symptom improvement, foods can be slowly reintroduced to identify personal triggers.
Are Green Beans High in Histamine?
The good news is that green beans are generally considered low in histamine. This makes them a suitable choice for individuals with histamine intolerance or those following a low-histamine diet.
Green beans are:
- Fresh rather than aged or fermented
- Do not inhibit DAO activity
- Do not trigger histamine release
So enjoying crisp, fresh green beans is unlikely to cause symptoms in most cases of histamine intolerance.
Benefits of Choosing Green Beans
Green beans offer many perks:
Low calories – With just 31 calories per cup, green beans are an ultra low-calorie vegetable.
High in fiber – A 1 cup serving boasts nearly 4 grams of fiber for digestive and heart health.
Rich in nutrients – Green beans provide vitamin C, vitamin K, manganese, folate, and more.
Pack antioxidants – Carotenoids and flavonoids in green beans fight inflammation and oxidative damage.
Have a low glycemic index – Green beans are unlikely to spike blood sugar, helpful for diabetes management.
Provide protein – There are 2 grams of plant-based protein per serving for satiety.
Contain omega-3 fatty acids – Green beans have a small amount of anti-inflammatory alpha-linolenic acid.
Promote weight loss – The fiber and low calories support weight control when replacing higher calorie foods.
Tips for Eating More Green Beans
Aim for 1-2 cups of green beans per week as part of a low-histamine diet. Ways to enjoy more green beans include:
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Saute, roast, or steam as a side dish in place of starchy veggies.
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Toss into salads raw or use in slaws.
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Add to stir-fries, pasta, frittatas, soups, and casseroles.
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Dip raw green beans into hummus or tzatziki for a snack.
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Blend into smoothies along with fruits, greens, nut milk, etc.
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Try pickled green bean spears as an appetizer.
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Puree cooked green beans as a thickener for brothy soups.
Are Canned or Frozen Green Beans Okay?
Fresh green beans are best, but frozen and canned are convenient options. Just opt for low-sodium or no salt added canned beans and rinse before using. Frozen green beans retain nutrients well. But avoid any pickled, fermented, or otherwise aged versions.
Other Low-Histamine Vegetables
In addition to green beans, these fresh vegetables are generally low in histamine:
- Carrots
- Zucchini
- Broccoli
- Cauliflower
- Leafy greens like spinach and lettuce
- Fresh herbs like parsley and cilantro
Higher histamine vegetables like tomatoes and eggplant should be limited or avoided. Check with your doctor or dietitian for personalized guidance.
Sample Low-Histamine Meals with Green Beans
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Breakfast: Veggie omelet with green beans, zucchini, and carrots. Berry smoothie.
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Lunch: Tuna salad over greens with raw green bean sticks. Apple slices.
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Dinner: Roasted chicken with sauteed green beans and quinoa. Salad with vinaigrette.
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Snack: Hummus with raw green bean and carrot dippers. Pistachios.
The Takeaway
In conclusion, fresh green beans are considered a low-histamine food that most with histamine intolerance can enjoy. Their fiber, nutrients, and crisp texture make them a tasty addition to a low-histamine diet. Pair green beans with other low-histamine vegetables and lean proteins while limiting aged, fermented, and high-histamine ingredients. This provides an optimal nutritional approach to keeping histamine in check.
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
Do green beans cause histamine?
What are the worst foods for histamine intolerance?