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Are Mushrooms Low Histamine?

by Onikepe Adegbola MD PhD May 17, 2023

Are Mushrooms Low Histamine?

Histamine intolerance is a common issue faced by many individuals. It occurs when the body is unable to break down histamine, a naturally occurring compound in various foods and beverages. As a result, people with histamine intolerance must carefully monitor their diet to avoid triggering unpleasant symptoms. One popular food item that often raises questions about its histamine content is mushrooms. In this comprehensive article, we will explore the question: are mushrooms low histamine?

Table of Contents

Introduction to Histamine Intolerance

Histamine intolerance is a condition where the body cannot break down histamine efficiently. This can lead to various symptoms, such as headaches, skin rashes, digestive problems, and difficulty breathing. Histamine is produced by the body during an immune response, but it is also present in many foods, including fermented products, aged cheeses, and some vegetables.

One of the primary enzymes responsible for breaking down histamine is diamine oxidase (DAO). If an individual has a deficiency in DAO production, they may be more susceptible to histamine intolerance. While some people can consume histamine-rich foods without any issues, others must avoid them to prevent triggering symptoms.

Mushrooms: A Nutritional Overview

Mushrooms are fungi that come in various shapes, sizes, and tastes. They are not only a popular culinary ingredient, but they also offer a wide range of health benefits due to their rich nutrient content. Some of the key nutrients found in mushrooms include:

  • Low calories: Mushrooms are low in calories, making them an ideal food for those looking to maintain or lose weight.
  • Plant-based protein: A cup of mushrooms contains approximately 3 grams of plant-based protein, making them an excellent protein source for those following a vegetarian or vegan diet.
  • B-vitamins: Mushrooms are a good source of B-vitamins, which play a crucial role in maintaining optimal energy levels, brain function, and overall health.
  • Selenium: This trace mineral, found in mushrooms, has antioxidant properties that help protect the body from free radical damage.
  • Ergothioneine: This unique antioxidant is found in mushrooms and can help combat inflammation and support a healthy immune system.
  • Beta-glucan: This polysaccharide has immune-enhancing properties and is present in mushrooms.
  • Vitamin D: Mushrooms are one of the few plant-based sources of vitamin D, which is crucial for maintaining healthy bones and immune function.

Histamine Content of Mushrooms

When it comes to the histamine content of mushrooms, research has shown that they are generally low in histamine. One study found no detectable levels of histamine in the mushrooms tested. This is good news for those with histamine intolerance, as it suggests that mushrooms may be a safe food option for them.

However, it's essential to understand that histamine is just one type of biogenic amine found in foods. Other biogenic amines, such as putrescine and spermidine, can also cause problems for those with histamine intolerance. Therefore, it's crucial to consider not only the histamine content but also the presence of other biogenic amines when determining whether mushrooms are safe for those with histamine intolerance.

Other Biogenic Amines in Mushrooms

While mushrooms may be low in histamine, they do contain other biogenic amines, such as putrescine and spermidine. In the same study that found no detectable histamine levels in mushrooms, researchers discovered significant amounts of these two biogenic amines.

These other biogenic amines can cause problems for those with histamine intolerance. They compete for and bind to the same sites that histamine binds to in the intestinal tract. Moreover, DAO also breaks down these biogenic amines, which means they can reduce the availability of DAO for breaking down histamine from other foods.

In some cases, the high putrescine content in mushrooms may be problematic for individuals with histamine sensitivity. Despite being low in histamine, some people report that mushrooms trigger their histamine intolerance symptoms. It is likely that they are reacting to the putrescine and, to a lesser extent, spermidine in mushrooms.

Mushroom Allergies

Although rare, some individuals may experience a classic food allergy to mushrooms. In these cases, consuming, inhaling, or even touching mushrooms can cause immune cells to release histamine, leading to symptoms such as itching, hives, and difficulty breathing. It's essential to differentiate between histamine intolerance and a mushroom allergy, as the latter requires complete avoidance of mushrooms to prevent severe reactions.

Low-Histamine Diet and Mushrooms

For those following a low-histamine diet, it's crucial to consider both the histamine content and the presence of other biogenic amines in mushrooms. While they are low in histamine, their high putrescine content may still cause issues for some individuals.

Managing histamine intolerance symptoms involves making smart dietary choices and keeping track of the foods that trigger reactions. A food journal can be helpful in identifying specific food triggers and tracking any changes in symptoms as new foods are introduced.

Freshness and Storage

The freshness of mushrooms plays a crucial role in their biogenic amine content. As mushrooms age or are stored improperly, their biogenic amine levels may increase, potentially causing problems for those with histamine intolerance.

To minimize the risk of consuming high-histamine mushrooms, choose only the freshest mushrooms and avoid storing them in your refrigerator for more than a day. Additionally, be cautious about consuming mushrooms that have been stored for extended periods or are showing signs of spoilage, as these factors can increase biogenic amine levels.

Safe Mushroom Consumption

For those with histamine intolerance, small quantities of mushrooms might be safe to consume, provided they do not cause any symptoms. It's essential to monitor your body's reaction to mushrooms and adjust your diet accordingly.

If you decide to include mushrooms in your low-histamine diet, ensure that they are fresh and avoid consuming large quantities at once. Additionally, be mindful of other high-histamine foods or histamine-releasing foods in your diet, as the cumulative effect of these foods can trigger symptoms.

Alternative Low-Histamine Foods

If you find that mushrooms are not suitable for your low-histamine diet or you're looking for other options, there are plenty of low-histamine foods available. Some alternatives to consider include:

  • Fresh fruits and vegetables: Most fresh fruits and vegetables are low in histamine and can be safely consumed by those with histamine intolerance. However, avoid tomatoes, spinach, and eggplant, as they are known to be higher in histamine.
  • Fresh meats and fish: Opt for fresh, unprocessed meats and fish, as processed varieties can be higher in histamine.
  • Gluten-free grains: Rice, quinoa, and millet are low-histamine grains that can be incorporated into your diet.
  • Dairy substitutes: Replace cow's milk with low-histamine alternatives like almond or rice milk.

Conclusion

In conclusion, while mushrooms are generally low in histamine, their high putrescine content may cause issues for some individuals with histamine intolerance. If you decide to include mushrooms in your low-histamine diet, it's essential to choose fresh mushrooms and monitor your body's reaction to them. Remember that managing histamine intolerance involves making smart dietary choices and being mindful of the cumulative effect of high-histamine foods and histamine-releasing foods.

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