Grains Histamine Information

Grains, a food staple across the world, exhibit varied effects on histamine levels within the body depending on type, method of preparation, and individual sensitivity. Whole grains, for instance, are usually considered safe for those managing histamine levels as they do not appear to have notable histamine content nor act as histamine liberators. However, if grains become fermented – a process inherently linked to increased histamine – their histamine levels can rise. Therefore, people sensitive to histamine should be aware of how grains are prepared and choose unfermented options when possible. Baked goods made with yeast are another category of grain-based food. Yeast functions as a histamine liberator; thus, bread and other yeast-containing items can potentially increase histamine levels in the body. As a histamine liberator, yeast does not contain histamine itself but triggers cells in your body to release histamine. Furthermore, certain grain-based alcoholic beverages, such as red wine and French champagne, have a high histamine content, especially when made from red grapes. The lengthy fermentation and aging process these beverages undergo contributes to an increased histamine level. While there are several grains and grain-based food items which have the potential to raise histamine, it is also essential to note that clear-cut scientific research around the impact of grains on histaminic responses is still ongoing, with varying conclusions thus far. Therefore, individual responses might differ. Regrettably, there is insufficient scientific research currently available that attests to the exact effect of all grain types on histamine levels in the body. As such, it's crucial for individuals with histamine intolerance or sensitivity to pay close attention to their personal reactions and adjust their diet accordingly. References: 1. Maintz, L., & Novak, N. (2007). Histamine and histamine intolerance. The American Journal of Clinical Nutrition, 85(5), 1185–1196. https://doi.org/10.1093/ajcn/85.5.1185 2. Worm, M., Fiedler, E.-M., Dölle, S. et al. Exogenous and endogenous histamine in the pathophysiology of allergy. Allergo J Int 29, 74–84 (2020). https://doi.org/10.1007/s40629-020-00113-3 3. Kuefner, M. A., Schwelberger, H. G., Hahn, E. G., & Raithel, M. (2004). Different metabolism of histamine in red and white wine. Inflammation Research, 53(S1), S25–S27. https://doi.org/10.1007/s00011-004-1298-2 4. Lapa, S. Q., Blom, R. M., Ariens, R. M., & van der Wal, S. E. I. (2016). Histamine intolerance: fact or fiction? A review of available studies. Clinical and Translational Allergy, 6(Suppl 1), O11. https://doi.org/10.1186/2045-7022-6-S1-O11