Lettuce Wraps Histamine Information

Lettuce wraps, as the name implies, are usually composed of fresh lettuce leaves often filled with lean proteins, vegetables, and sometimes light sauces. The notable component here is lettuce, which is not cited on either high histamine food or histamine liberator lists. Scientific literature suggests that lettuce, particularly iceberg lettuce, may contain quercetin. Quercetin is a bioflavonoid that has been studied for its potential antihistaminic properties. A peer-reviewed paper published in Inflammation Research suggested that quercetin could help inhibit the release of histamines, thereby potentially reducing histamine levels and attenuating associated inflammatory responses (Möller, P. D., Wolfgang, M., & Stahl Skov, P., 2019). However, the concentration of quercetin in lettuce may vary, and it is essential to note that this information does not specifically relate to lettuce wraps but to the lettuce component. Lean proteins typically used in lettuce wraps, like chicken or turkey, are considered low in histamine if they are freshly cooked and consumed promptly. However, any prolonged storage of these proteins, especially if cooked, might cause the formation of biogenic amines such as histamine (Maintz, L., & Novak, N., 2007). Likewise, vegetables stuffed into lettuce wraps can either increase, decrease, or have no effect on histamine level depending upon their type. For instance, tomatoes, often used in such dishes, are categorized under high histamine foods. Conversely, fresh vegetables such as cucumbers or carrots do not bring any significant histamine load. Any sauces or dressings, commonly soy sauce, vinegar, or similar products employed to enhance the flavor, could have a higher histamine content due to their fermentation process. Some lettuce wraps may contain other ingredients like nuts or mushrooms that are classified both as high histamine and histamine liberators. Hence, overall, the impact of eating lettuce wraps on the histamine level could range significantly depending upon the fresh or fermented ingredients chosen to fill them. References: 1. Möller, P. D., Wolfgang, M., & Stahl Skov, P. (2019). The anti-allergic Properties of Quercetin, Inflammation Research, 68(1), 15–25. 2. Maintz, L., & Novak, N. (2007). Histamine and histamine intolerance, The American Journal of Clinical Nutrition, 85(5), 1185–1196.