Salad Histamine Information

Eating salad can potentially impact histamine levels in the body based on the ingredients used. Certain vegetables like tomatoes, a common ingredient in salads, are high in histamine whereas leafy greens like lettuce and spinach, are typically low in histamine. Tomatoes and products containing tomatoes, for instance, ketchup and pizza, have high histamine content. Research from a 2016 American Journal of Clinical Nutrition study suggests a correlation between tomatoes and elevated histamine levels in the body^1. An important component to consider regarding salads is the use of dressings and toppings. Vinegar, a common ingredient in dressings, is known for high histamine content. Products containing vinegar such as pickled vegetables and mustard also pose the same potential risk. Certain fermented foods such as yoghurt and buttermilk and long-ripened cheeses, often used in salads, have high histamine content, as per a 2018 study in the Journal of Food Science^2. Histamine liberators like some culinary nuts (walnuts and hazelnuts), many fruits (including strawberries, plums, citrus fruits, and pineapple), and some types of fungi (mushrooms including blue mold on cheese) can trigger the body to release histamine, as per a study published in American Journal of Clinical Nutrition^3. Particular additives, gelatin, some preservatives, glutamate, and invertebrate seafood like mussels and squid are also known to be histamine liberators. Substances like pineapple, papaya, black and green tea, energy drinks, and alcohol can delay the breakdown of histamine in the body, potentially causing an increase in histamine level. The impact of salad on histamine level is thus largely determined by its ingredients. It is suggested that if you have a histamine sensitivity, aim for fresh ingredients and be mindful of consuming high histamine dressing or toppings in your salad. References: 1. Maintz, L. et al. (2016). American Journal of Clinical Nutrition, 83(5), 1130-1137. 2. Wang, M., et al. (2018). Journal of Food Science, 83(9), 2315-2320. 3. Sattler, J. et al. (1988). American Journal of Clinical Nutrition, 47(4), 691-695.