is salmon high in histamine

Is salmon high in histamine? How to eat this fish while low in histamine

Salmon is renowned for its stellar nutritional profile. This tasty fish is packed with protein, omega-3 fatty acids, vitamins, and minerals. But if you follow a low-histamine diet, you may be wondering – is salmon high in histamine? With conflicting information out there, getting a clear answer can be confusing.

Histamine intolerance causes adverse reactions to histamine-rich foods. Rash, headaches, stomach problems, and other symptoms can range from mild to severe. Some sources claim salmon is high histamine, while others say it’s low histamine. So what’s the real answer?.

This article goes into detail about salmon and histamine, including what affects levels, how to serve salmon based on evidence, and how to enjoy salmon on a low-histamine diet.

What Is Histamine Intolerance?

Histamine intolerance is not the same as a food allergy. It’s caused by an imbalance between histamine levels and the enzyme diamine oxidase (DAO) which breaks down histamine.

When DAO is lacking, excess histamine can trigger unpleasant symptoms Foods don’t cause problems because of an allergy, but due to unusually high histamine levels

Some common high-histamine foods include:

• Fermented foods: aged cheese, yogurt, kefir, kombucha, wine, vinegar
• Cured meats: salami, ham, sausage, hot dogs
• Fish: mahi mahi, mackerel, tuna, sardines, anchovies
• Fruits: strawberries, pineapple, citrus, tomato
• Vegetables: avocado, eggplant, spinach, sauerkraut
• Other: chocolate, nuts, soy, wheat, alcohol

Symptoms of histamine intolerance may include:

• Hives, itching, rash
• Headache, migraine
• Nasal congestion, sneezing
• Digestive issues like diarrhea
• Dizziness, fatigue, anxiety

So where does salmon fall regarding histamine levels? Let’s take a closer look.

Is Salmon High or Low in Histamine?

Whether salmon is high or low histamine depends on multiple factors:

• Freshness – Freshly caught salmon is low histamine. Levels increase during storage as bacteria produce histamine from the amino acid histidine in the flesh.

• Preparation – Raw salmon stays freshest, while cooking, smoking, curing, and canning increase histamine.

• Species – Some sources cite sockeye salmon as lower histamine than Atlantic or king salmon. However, there is little evidence to confirm species differences.

• Farm-raised vs. wild – Farmed salmon may be less likely to spoil and contain lower histamine levels. However, studies directly comparing farmed and wild salmon are lacking.

• Freezing – Immediate freezing helps prevent spoilage and histamine production. So frozen salmon is lower histamine than unfrozen.

So while salmon isn’t inherently high in histamine, preparation methods and storage time after catching can increase levels dramatically. The freshest salmon right from the ocean contains little histamine. But once those hours and days go by, histamine climbs.

Evidence-Based Tips for Low-Histamine Salmon

To enjoy salmon on a low-histamine diet, follow these tips with evidence behind them:

• Choose wild-caught salmon – Studies show wild salmon averages lower mercury levels compared to farmed. Since both contain Omega-3s and protein, wild is the smarter choice.

• Buy previously frozen salmon – Salmon frozen right on the boat after catching has lower histamine than never-frozen. For the same reasons, avoid “fresh” unfrozen salmon.

• Cook from frozen – Thaw salmon in the fridge, not at room temperature. Then cook immediately after thawing to prevent histamine formation.

• Avoid smoked salmon – Smoking and curing increases histamine. Opt for preparing raw salmon yourself.

• Don’t buy canned – Canned salmon is processed at high heat, increasing histamine levels. Stick to fresh or frozen instead.

• Check the smell – Give raw salmon a sniff before cooking. Rancid odors mean spoilage and higher histamine.

Following these tips will help you choose low-histamine salmon and avoid preparation methods that increase histamine. Now let’s look at some serving tips to enjoy salmon safely.

Serving Salmon on a Low-Histamine Diet

Here are some evidence-based serving tips for eating salmon with histamine intolerance:

• Limit to 4 ounces per serving – Stick to a 4-ounce portion to keep histamine and protein in check. This equates to about 3/4-inch thick.

• Consume salmon within 2 days – Cook fresh salmon within 48 hours of purchasing for optimal safety and freshness.

• Avoid fish sauce or fermented toppings – Condiments like soy sauce, fish sauce, and kimchi contain histamines. Use low-histamine alternatives like lemon juice.

• Eat early in day – Consuming histamine-containing foods earlier in the day may prevent late-night symptoms. Plan salmon for breakfast or lunch if possible.

• Take DAO supplements – Over-the-counter DAO enzymes help degrade histamine during meals. Take as directed with histamine-rich foods.

• Try an elimination diet – Removing high-histamine foods for 2-4 weeks can provide relief. Then reintroduce foods like salmon one at a time.

Following serving size guidelines, proper storage, and avoidance of histamine-releasing foods will allow you to incorporate salmon safely. Talk to your healthcare provider if eliminating histamines provides symptom relief.

Best Low-Histamine Salmon Recipes

With proper handling, preparation, and serving, you can still enjoy delicious salmon recipes on a low-histamine diet. Here are some favorite low-histamine salmon dishes:

• Maple Dijon Salmon – Top salmon fillets with maple syrup, mustard, and dill. Bake until cooked through.

• Salmon Fried “Rice” – Sauté riced cauliflower, salmon, peas, and carrots for a histamine-friendly takeout fake-out.

• Salmon Niçoise Salad – Plate cooked salmon over lettuce, green beans, potatoes, hard boiled eggs, and olives.

• Salmon Cakes – Bind cooked salmon with almond flour, eggs, and herbs. Cook patties in olive oil like crab cakes.

• Cedar Plank Salmon – Roast salmon seasoned with just olive oil, salt, and pepper on a pre-soaked cedar plank.

Follow general preparedness guidelines and get creative with recipes to enjoy salmon on your low-histamine diet. Be sure to track your symptoms and adjust intake as needed.

The Bottom Line on Salmon and Histamine

Is salmon high in histamine? Freshly caught wild salmon is low histamine, while storage time, cooking methods, and preparation can increase levels. Follow strict purchasing, handling, and serving tips to minimize histamine. Talk to your doctor about options like temporarily eliminating high-histamine foods or trying DAO enzyme supplements.

While histamine intolerance makes fish enjoyment tricky, being an informed consumer can help you safely savor nutritious salmon. Arm yourself with knowledge on histamine-releasing factors and evidence-based serving tips. With proper handling and preparation, you can still benefit from salmon’s stellar nutrition rather than eliminating it entirely from your low-histamine diet.