The foods we eat lay the foundation for our health or lack thereof. I tell all of my patients to eat a healthy, whole-foods-based diet that is low in processed foods and sugar.
Of course, a healthy diet alone might not be enough for some, especially those who are sensitive to MCAS or histamine. When there are deeper things at work, a targeted diet may be necessary.
The low histamine diet is different from other eating plans because foods are judged by how much histamine they contain or how well they can release histamine or stop it from breaking down. Eating this way is probably unlike any other diet you’ve tried.
When I tell patients that I think they could benefit from this kind of diet, they usually have to get used to their new habits. It’s a normal part of changing the way you eat, and I’m here to help my patients through it.
Today I want to share the essential things you need to know about a low histamine diet. I’ll touch on:
Many cells in the body make histamine, which is a signaling molecule. These cells include mast cells, basophils, neutrophils, lymphocytes, ECL cells (enterochromaffin-like cells) in the stomach, and neurons in the central nervous system. The main cells that store histamine in granules are mast cells and basophils. When these cells receive certain signals, the granules let go of histamine. Histamine then sends signals to other cells alerting them to perform certain functions.
Many essential bodily functions would not be possible without histamine, so histamine is not all bad news. But problems happen when there is either too much histamine being made or released, or when there is an imbalance in the system that controls how histamine is broken down and removed.
Nothing completes a dish like a sprinkle of crispy, salty bacon. From salads to sandwiches, bacon’s smoky flavor and satisfying crunch are hard to resist. But for those managing histamine intolerance, is enjoying this iconic food worth the potential consequences? Let’s find out if bacon should be on the high histamine list.
Histamine intolerance makes dining an intricate dance. Certain foods contain or generate high levels of histamine during cooking and storage, triggering unpleasant symptoms like hives, headaches, digestive issues, and more. Understanding what’s happening beneath bacon’s savory exterior can empower wise choices.
In this article, we’ll explore the key factors impacting bacon’s histamine content and provide actionable guidance for navigating this beloved food. Read on to learn the science-backed truths about bacon and histamine intolerance.
What Makes Bacon Potentially High Histamine?
Three primary factors can elevate histamine levels in most bacon:
Curing – Curing injects preservatives like nitrates/nitrites into bacon, These compounds can trigger histamine release and production by bacteria
Smoking – Slow smoking bacon for hours allows bacteria to flourish and produce histamine from proteins.
Aging – Like fine wines, bacons are often aged for flavor development But extended aging increases histamine
So curing, smoking, and aging – the very processes that give bacon its iconic taste, texture, and shelf life – also make it prone to higher histamine levels.
Not All Bacon is Equally Risky
Here’s an important nuance about bacon and histamine intolerance: not every type of bacon contains the same histamine risk.
Factors like curing method, smoking time, aging duration, and ingredients can create significant variability in histamine content between bacons. Let’s analyze some key differences
Cured vs Uncured
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Cured bacon contains nitrates/nitrites which can promote histamine production. It has higher risk.
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Uncured bacon uses natural curing agents like celery powder. No added nitrates makes it lower risk.
Smoking Duration
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Shorter smoking time (4-12 hrs) = less histamine accumulation.
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Prolonged smoking (12+ hrs) = higher histamine levels.
Aging Time
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No aging or brief aging = lower histamine content.
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Extended aging (weeks to months) = higher histamine accumulation.
Ingredients
- No added histamine liberators like MSG or HVP = lower risk
- Added histamine liberators can promote histamine release = higher risk
Tips for Choosing Lower Histamine Bacon
If you love bacon but want to minimize histamine risk, here are some tips:
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Choose uncured or “nitrate-free” bacon – avoids added nitrates/nitrites.
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Opt for bacon smoked for under 12 hours. Shorter = better.
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Check labeling – avoid bacons aged for weeks/months.
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Review ingredients – avoid added HVP, MSG and derivatives.
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Stick to solid bacon slices. Minced bacon has more surface area for bacterial histamine production.
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Cook thoroughly and eat freshly cooked. Don’t let it sit after cooking.
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If symptoms occur, switch brands or try plant-based bacon alternatives.
Potential Symptoms from High Histamine Bacon
What happens if you indulge in bacon that’s too high in histamines? Potential issues include:
- Hives, red itchy skin
- Headache, migraines
- Digestive discomfort – cramps, diarrhea
- Sinus swelling
- Changes in blood pressure
- Anxiety, rapid heart rate
- Fatigue, dizziness
Of course, symptoms and severity vary by individual. Keeping a food journal helps identify personal trigger foods and tolerance levels.
Safer Bacon-Flavored Alternatives
If you find even carefully chosen bacon still triggers symptoms, safer alternatives provide similar flavors:
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Turkey or lamb bacon – typically less histamine than pork bacon.
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Vegan bacon – made from coconut, tempeh, rice paper or eggplant. No histamine risk.
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Smoke flavor extracts – add smoky taste to dishes without actual smoked meats.
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Liquid smoke – derived from condensing wood smoke. Provides smoky flavoring.
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Papa’s seasoning – mix of spices reproduces bacon flavor notes.
With creativity and exploration, people with histamine intolerance can still enjoy flavors reminiscent of bacon. It simply requires mindfully selecting lower-histamine options or herb-based seasonings to reduce risks.
Tips for Safely Enjoying Bacon with Histamine Intolerance
If you don’t want to fully abandon beloved bacon, these tips can help enjoy it more safely:
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Stick to just 1-2 bacon slices max at a time. Moderation is key.
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Cook thoroughly until crisp to potentially reduce some histamine.
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Avoid letting cooked bacon sit out. Refrigerate promptly after cooking.
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Take antihistamines beforehand if bacon consistently triggers symptoms.
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Adjust diet in preceding days to avoid other high histamine foods.
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Pay attention to symptoms and refrain if reactions persist.
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Consider cooked bacon as an occasional treat, not a daily indulgence.
Listening to your body’s signals and being intentionally aware of dietary choices enables you to strike the right balance.
The Bottom Line on Bacon and Histamine Intolerance
At the end of the day, most bacon does pose a higher histamine risk, but not all types are equally risky. Choosing alternative curing methods, shorter smoking times, no aging, and avoiding histamine liberators can lower the risk profile. If symptoms do occur, plant-based or poultry bacon alternatives provide savory flavor without the histamine harm.
With knowledge and dietary awareness, those with histamine intolerance can still occasionally enjoy bacon in moderation. Just be sure to select lower-histamine varieties, watch portion sizes, and listen to your body’s feedback. By applying these practical tips, you can thoughtfully indulge in bacon without sacrificing comfort.
Symptoms of Histamine Intolerance
Identifying histamine intolerance can be tricky. Common symptoms of histamine intolerance include:
- Itching
- Redness
- Hives
- Swelling
- Sneezing and/or coughing
- Asthmatic symptoms
- Blood pressure changes
- Palpitations
- Headache or migraine
- Dizziness
- Chronic fatigue
- Sleep disturbances
- Anxiety and/or depression
- Cramps
- Bloating
- Flatulence
- Diarrhea and/or constipation
One aspect of histamine intolerance that can be frustrating is that it may come and go. Symptoms may get better and then come back, and my patients often tell me they don’t know what’s cause them. As we learn more about their medical, family, and symptom history, it becomes clearer that their symptoms are caused by certain things. It’s important to figure out if these triggers are specifically affecting their mast cells or their histamine levels. There is often more that needs to be done to figure out why a patient is having problems, but sometimes that’s all that needs to be done is to change their diet.
Pros of a Low Histamine Diet
Some of my patients who try a low histamine diet are pleasantly surprised. Getting relief from those pesky symptoms is freeing and a huge opportunity to experience freedom from debilitating symptoms. I love it when this happens.
Even though a low-histamine diet isn’t always a miracle cure, it can help someone feel better. Histamine intolerance, also known as MCAS, needs to be treated from many different angles. One important one is diet.
I like a low histamine diet for a few reasons:
It can provide a clear diagnosis. If symptoms improve on a low-histamine diet, we know we are on the right track.
It’s inexpensive. Quality self-care can be pricey. It’s worth it to care for yourself, but it’s also nice to find low-cost solutions. Switching up what you eat to avoid high histamine foods doesn’t require expensive ingredients or hard-to-find foods.
It works relatively quickly. We usually know within the first few days to weeks if the diet provides any benefits.
Cons of a Low Histamine Diet
A low histamine diet isn’t right for everyone. Each patient has unique needs, and effective treatment must meet the patient where they are at.
A low histamine diet may not be the solution in every case. Some people with histamine intolerance react differently than we expect to high or low histamine foods. Sometimes there are additional factors at play that make a low histamine diet less effective.
As always, treatment must be individualized to each patient. I work with people who have problems with MCAS and/or histamine. We do a lot of testing to see what works best for them. There is no one-size-fits-all approach.
Here are some drawbacks to a low-histamine diet.
The amount of histamine in certain foods is variable. Histamine is found in many foods, but the amount that is in the food when you eat it depends on a lot of things. How long you store the food, cooking method, and preservation techniques may alter histamine levels.
The diet may be challenging to stick with long-term. Since histamine is found in many foods, the list of foods to stay away from on this diet can be long.
It takes effort to achieve a balanced diet. The people who are on a low-histamine diet have to work a little harder to make sure their diet is balanced since they can’t eat as many foods. If you’re not careful, you may end up low in certain nutrients.
Histamine may not be the problem. Mast cells can make and release more than 1,000 different mediators. This means that gut symptoms that look like histamine intolerance could definitely be caused by another inflammatory chemical that mast cells release. If another mediator is at play, avoiding foods that are high in histamine or trying to lower histamine levels might not help control the symptoms.
What is Histamine Intolerance? High Histamine Foods to Avoid – Dr.Berg
FAQ
Does bacon cause histamine?
Which meat has lowest histamine?
Are scrambled eggs high in histamine?
Does pork increase histamine?
Why are there so many high histamine foods?
Most food lists out there just dictate what to eat and what to avoid, but rarely do they dig into why there are so many high histamine foods out there. The secret is: most of what we label as high histamine foods are actually low in histamine.
Does banana liberate histamine?
Not. The main sources of histamine that are derived from plants include citrus fruits, papaya, strawberries, pineapple, eggplant, peanuts, tomatoes, spinach, soybeans, lentils, green tea, chocolate and cocoa. Regarding those of animal origin, they are fish, crustaceans, egg whites and pork.
Does meat increase histamine levels?
The longer the meat waits in the wings, the higher the histamine levels can rise. That’s why dietitians who understand histamine intolerance recommend eating only the freshest of meat. But hold on, because histamine levels in meats aren’t a one-size-fits-all deal. Some types of meat have a higher histamine content than others.
How does cooking affect histamine levels?
In addition, there is evidence that how you cook your food can affect the histamine levels in foods. For example, frying and grilling tend to increase histamine levels, while boiling tends to maintain or decrease levels. There is no definitive way to diagnose histamine intolerance.