21 Anti-Histamine Foods That Fight Inflammation

14/11/2019 21 Anti-histamine Foods That Fight Inflammation And Stabilise Mast-Cells | Alison Vickery
My Account
Login/Register
0 items - $0.00
Checkout
Home
Meet Alison
Work With Me
Recipes
Online Shop
21 Anti-histamine Foods That Fight Inflammation And

Stabilise Mast-Cells
September 23, 2014 | Blog, Histamine Intolerance
If you have histamine intolerance, mast-cell activation disorder, or any other inflammatory disorder, then here
are 21 anti-histamine foods that fight inflammation and stabilise mast-cells naturally (and also a further 21
supplements to boost nutritional reserves):
VEGETABLES
1. Watercress (Nasturtium officinale)

Watercress is a cruciferous vegetable that has a peppery, tangy, taste like rocket. It is considered one of the
most nutrient dense plants commonly available. A study showed that watercress inhibits 60% of all
histamines released from mast cells.
Study: Goda, Hoshino K, Akiyama H, Ishikawa T, Abe Y, Nakamura T, Otsuka H, Takeda Y, Tanimura A,
Toyoda M, “Constituents in watercress: inhibitors of histamine release from RBL-2H3 cells induced by
antigen stimulation”, Biol Pharm Bull. 1999 Dec;22(12):1319-26.
https://alisonvickery.com.au/anti-histamine-foods/?fbclid=IwAR0fTC-Iu2fEkn5oVse1cNphmxI3EVwC2gUiDdEoxGFLjWO9_WKZmudZVDs 1/16
2. Pea Sprouts (Pisum Sativum)

Pea sprouts contain a high concentration of diamines oxidase (the enzyme that degrades extra-cellular
histamine) during the cotyledon phase. All the fabaceae family contain DAO, but it is particular high in, pea
(pisum sativum), lentil (lens culinaris), and chickpea (cicer arietinum) seedlings. They have a higher DAO
degrading capabilty than commercial DAO (porcine derived) supplements.
Study: Masini, Emanuela, et al. “Pea seedling histaminase as a novel therapeutic approach to anaphylactic
and inflammatory disorders.” The Scientific World Journal 7 (2007): 888-902.
Comas-Basté, Oriol, et al. “In vitro determination of diamine oxidase activity in food matrices by an
enzymatic assay coupled to UHPLC-FL.” Analytical and bioanalytical chemistry (2019): 1-8.
3. Onions (Allium Cepa)

The humble onion (including the spring onion) is incredibly nutritious and an important prebiotic. Onions
have been shown to inhibit histamine release, stabilise mast cells, and even lower histamine levels extra-
cellularly in blood plasma.
Study: P. Kaiser, M.S. Youssouf, S.A. Tasduq, S. Singh, S.C. Sharma, G.D. Singh, V.K. Gupta, B.D. Gupta,
and R.K. Johri, Anti-Allergic Effects of Herbal Product from Allium Cepa (Bulb), Journal of Medicinal Food.
April 2009, 12(2): 374-382.
4. Garlic (Allium Sativum)

Like onions, garlic, is incredibly nutritious, high in anti-oxidants, and a prebiotic. Garlic has also been shown
to inhibit histamine release from mast cells.
Study: Hogberg, Bertil. “Inhibitory action of allicin on degranulation of mast cells produced by compound
48/80, histamine liberator from ascaris, lecithinase A, and antigen.” Acta Physiologica Scandinavica 44.2
(1958): 157-162.
HERBS
5. Moringa (Moringa Oleifera)

Moringa is a “super-food” that has found its way onto health food shelves. It is so nutrient dense that it has
historically been used to treat malnutrition. A study has shown that Moringa inhibits 72% of all histamines
released, making it almost as effective as Ketitofen.
Study: Mehta, Anita, and Babita Agrawal. “Investigation into the mechanism of action of Moringa oleifera
for its anti-asthmatic activity.” Oriental Pharmacy and Experimental Medicine 8.1 (2008): 24-31.
Choi, Eun-Ju, et al. “Topical application of Moringa oleifera leaf extract ameliorates experimentally induced
atopic dermatitis by the regulation of Th1/Th2/Th17 balance.” Biomedicine & Pharmacotherapy 84 (2016):
870-877.
6. Holy Basil (Ocimum Tenuiflorum)

Holy basil is a herb in the basil family. It has a subtle flavour that is minty, and mildly floral, with a natural
sweetness. It is an adaptogen with anti anaphylactic, anti histamine, and mast cell stabilising properties.
Whilst dried teas are readily available there is really nothing like the taste of fresh herbs which are easy to
grow.
Study: G Sridevi, P Gopkumar, S Ashok, C Shastry. Pharmacological Basis For Antianaphylactic,

Antihistaminic And Mast Cell Stabilization Activity Of Ocimum Sanctum. The Internet Journal of
Pharmacology. 2008 Volume 7 Number 1.
7. Thyme (Thymus Vulgaris)

Thyme is a nutrient dense herb. It has exceptionally high levels of Vitamin C, combined with flavonoids, that
stabilises mast cells. It also has anti microbial benefits.
Study: Watanabe, Jun, Hiroshi Shinmoto, and Tojiro Tsushida. “Coumarin and flavone derivatives from
estragon and thyme as inhibitors of chemical mediator release from RBL-2H3 cells.” Bioscience,
biotechnology, and biochemistry 69.1 (2005): 1-6.
8. Tarragon (Artemesia Dracunculus)

Tarragon has a pleasant anise flavour. It is one of the highest anti-oxidant food sources amongst herbs. A
study shows that it stabilises mast cells.
Study: Watanabe, Jun, Hiroshi Shinmoto, and Tojiro Tsushida. “Coumarin and flavone derivatives from
estragon and thyme as inhibitors of chemical mediator release from RBL-2H3 cells.” Bioscience,
biotechnology, and biochemistry 69.1 (2005): 1-6.
9. Chamomile (Matricaria Recutita)

Chamomile is typically consumed as a tea. Fresh flowers are frequently available and are preferable to dried.
A study found that chamomile acted in a dose-dependent manner to inhibit histamine release from mast cells.
Study: Chandrashekhar, V. M., et al. “Anti-allergic activity of German chamomile (Matricaria recutita L.) in
mast cell mediated allergy model.” Journal of ethnopharmacology 137.1 (2011): 336-340.
10. Nettle (Urtica Dioica)

Nettle is typically consumed as a tea. It has been shown to be a potent anti histamine (working at the H1
receptor), and mast cell stabiliser.
Study: Roschek, Bill, et al. “Nettle extract (Urtica dioica) affects key receptors and enzymes associated with
allergic rhinitis.” Phytotherapy research 23.7 (2009): 920-926.
11. Peppermint (Mentha ×Piperita)

The flavonoids in peppermint have been found to have a potent inhibitory effect on histamine from mast
cells. It was particularly effective for allergic rhinitis, and has traditionally been used as an H2 antagonist.
Study: Inoue, Toshio, et al. “Antiallergic effect of flavonoid glycosides obtained from Mentha piperita L.”
Biological and Pharmaceutical Bulletin 25.2 (2002): 256-259.
12. Nigella Sativa (Black Cumin) Seed and Oil

Nigella Satvia is also called fennel flower, black cumin, roman coriander, and onion seeds. It has a slightly
bitter herbal flavour similar to oregano. It acts an anti histamine, and anti oxidant, protecting the gastric
mucosal layer. It can be consumed either as a seed or as the oil.
Study: M Kanter, O Coskun, H Uysal, The antioxidative and antihistaminic effect of Nigella Sativa and its
major constituent, thymoquinone on ethanol-induced gastric mucosal damage, Archives of toxicology, 2006 –
Springer.
RHIZOMES
13. Galangal (Alpinia Galanga)

Galangal is also called “Thai Ginger” and is readily available at Asian grocers. It has a subtle delicate flavour
that has a gingery, lemongrass, lightly floral flavour. A study shows that it is extremely effective at stabilising
mast cells and preventing anaphylaxis.
Study: Hisashi Matsuda, Toshio Morikawa, Hiromi Managi, Masayuki Yoshikawa, Antiallergic principles
from Alpinia galanga: structural requirements of phenylpropanoids for inhibition of degranulation and
release of TNF-alpha and IL-4 in RBL-2H3 cells, Bioorganic & Medicinal Chemistry Letters Volume 13,
Issue 19, 16 October 2003, Pages 3197–3202.
14. Ginger (Zingiber Officinale)

Ginger is a rhizome that inhibits allergic reactions. It has traditionally been used as an H2 inhibitor but a 2009
study shows that it also acts as a mast cell stabiliser.
Study: Chen, Bing-Hung, et al. “Antiallergic potential on RBL-2H3 cells of some phenolic constituents of
Zingiber Officinale (Ginger).” Journal of natural products72.5 (2009): 950-953.
15. Lotus Root (Nelumbo Nucifera)

Lotus roots are available from most Asian supermarkets. They have an immune-modulating effect with mast
cell stabilising properties and a study found they inhibit the release of histamines by up to 70%.
Study: Mukherjee, Debajyoti, et al. “Exploring the potential of Nelumbo nucifera rhizome on membrane
stabilization, mast cell protection, nitric oxide synthesis, and expression of costimulatory molecules.”
Immunopharmacology and immunotoxicology 32.3 (2010): 466-472.
16. Turmeric (Curcuma Longa)

Turmeric is the spice that gives curry its colour, and on its own it has a savoury, almost cheddar like taste.
The fresh rhizomes are increasingly available and can be frozen and grated over most savoury dishes as a
condiment. Turmeric has powerful anti-inflammatory and anti-oxidant properties. A study found that it
inhibited mast cell activation.
Study: Lee, Jun Ho, et al. “Curcumin, a constituent of curry, suppresses IgE-mediated allergic response and
mast cell activation at the level of Syk.” Journal of Allergy and Clinical Immunology 121.5 (2008): 1225-
1231.
FRUIT
17. Pomegranate (Punica Granatum)

Pomegranates have a sweet but tart taste and are used in both savoury and sweet foods. They contain
polyphenols, such as tannins and anthocyanins, and are higher in anti oxidants than green tea. A study
showed that they act as mast cell stabilisers.
Study: Rasheed, Zafar, et al. “Polyphenol-rich pomegranate fruit extract (POMx) suppresses PMACI-
induced expression of pro-inflammatory cytokines by inhibiting the activation of MAP Kinases and NF-B in
human KU812 cells.” J Inflamm (Lond) 6 (2009): 1.
18. Apples (Malus Domestica)

The nutrients of apples are concentrated in the skin. Apples are not so much rich in one nutrient but have a
wide range of flavonoids and polyphenols. A study has shown that they inhibit the release of histamines from
mast cells.
Study: Kanda, Tomomasa, et al. “Inhibitory effects of apple polyphenol on induced histamine release from
RBL-2H3 cells and rat mast cells.” Bioscience, biotechnology, and biochemistry 62.7 (1998): 1284-1289.
19. Capers (Capparis Spinosa)

Capers add a tangy peppery taste to dishes. They are one of the richest sources of quercetin. Capers have
antimicrobial, anti oxidative, anti inflammatory, and antiviral properties. A study also found them to be anti-
histaminic. The study was performed with fresh capers (not preserved in vinegar but preserved in salt*).
Study: Trombetta, Domenico, et al. “Antiallergic and antihistaminic effect of two extracts of Capparis
spinosa L. flowering buds.” PTR. Phytotherapy research19.1 (2005): 29-33.
* I have received a number of questions about the preservation of salt. There is strong scientific evidence that
preservation in salt prevents histamine formation.
Study: Chong, C. Y., Abu Bakar, F., Russly, A. R., Jamilah, B. Mahyudin, N. A., MiniReview; The effects of
food processing on biogenic amines formation, International Food Research Journal 18(3): 867-876 (2011).
20. Mangosteens (Garcinia Mangostana)

Mangosteens are a tropical fruit the size of small apples. Their flesh consists of creamy white segments with a
delicate, sweet taste, and melt in the mouth texture. They are increasingly available in supermarkets. Studies
not only show that they lower the c-reactive protein inflammation marker and, act as an anti-histamine (H1),
but that they also inhibit mast cell degranulation.
Study: Itoh, Tomohiro, et al. “Inhibitory effect of xanthones isolated from the pericarp of garcinia
mangostana L. on rat basophilic leukemia RBL-2H3 cell degranulation.” Bioorganic & medicinal chemistry
16.8 (2008): 4500-4508.
Chairungsrilerd N, Furukawa K, Ohta T, et al. Histaminergic and serotonergic receptor blocking substances
from the medicinal plant Garcinia mangostana. Planta Med 1996;62:471-2
21. Peaches (Prunus Persica)

Peaches are a summer fruit, that are sweet and juicy. A study found that they inhibited mast cell derived
allergic inflammation.
Study: Shin, Tae-Yong, et al. “Anti-allergic inflammatory activity of the fruit of Prunus Persica: Role of
calcium and NF-?B.” Food and Chemical Toxicology 48.10 (2010): 2797-2802.
22. Chinese Quince

Pseudocydonia sinensis, the Chinese quince, is a fruit in the family Rosaceae and native to China. The fruit
has a diverse group of bioactive components with anti-oxidative, anti-inflammatory and anti-itching
activities.
Study: Osawa, K., et al. “Inhibitory effects of Chinese quince (Chaenomeles Sinensis) on hyaluronidase
and histamine release from rat mast cells.” Natural Medicines 53.4 (1999): 188-193.
OTHER FOODS
23. Black Rice Bran

Black rice is believed to have many notable health benefits. Researchers have found that a 10% diet of black
rice reduced inflammation and inhibited the release of histamine from mast-cells by about 32%. Brown rice
did not have the same benefits.
Study: Sun Phil Choi, Sung Phil Kim, Mi Young Kang, Seok Hyun Nam, Mendel Friedman. Protective
Effects of Black Rice Bran against Chemically-Induced Inflammation of Mouse Skin. Journal of
Agricultural and Food Chemistry, 2010; 58 (18): 10007 DOI: 10.1021/jf102224b
24. Mung Bean Sprouts

A recent laboratory study found mung bean sprouts (after 48 h of growth) to provide significant protection
against mast cell degranulation and histamine release due to their high flavonoid content.
Study: Li, Li, et al. “Anti-allergic effects and related active constituents of mung bean (Vignaradiatus
Linn) sprouts.” Food Science and Biotechnology 25.2 (2016): 553-559.
Advanced Supplements
These 21 (now 23) foods have clinical trials in support of anecdotal evidence. Some are even proven to be as
effective as commonly used mast cell stabilising medication.
I still believe that whole foods provide many if not all of the natural anti-histamines and mast-cell stabilising
nutrients our bodies need. However, in researching this article, I also identified 21 advanced supplements,
that can build nutritional reserves, and provide natural anti-histamine and mast-cell stabilising support.
You can grab your personal copy of these 21 advanced supplements, together with a summary of these 21
foods, by clicking the image below.
Print This Post
Related Posts
12/29/2015 • Tossed : Over 30 Delicious Low Histamine Salads

07/01/2015 • My New E-Book Super-nutrient Smoothies is Here
03/24/2015 • Why Your Vitamin B6 Level Is Important
02/03/2015 • Medicinal Herbal Tea (With My top 3 Blends)
Search
Subscribe to newsletter Join
Follow me
Meet Alison
Hello, my name is Alison.
I am a Functional Diagnostic Nutrition® practitioner, a certified Emotional Freedom Technique

practitioner, Psyche-K® practitioner, and Wellcoaches® practitioner who specializes in food
intolerances.
“Alison is a rare gem! She went to the source of what was going on with my health and my energy
levels are higher and it’s so much easier to work, play and enjoy life.” ~ Jonathon, Bronte,
Australia.”
Read more
Hot Topics
23andMe Results adrenal fatigue anti-histamine foods anti-inflammatory foods autoimmune paleo diet
autonomic nervous system Binders Blood sugar cell danger response Chronic Fatigue Syndrome CIRS compassion CYP450 CYP450
Inducers CYP450 Inhibitors diamine oxidase drug allergy drug intolerance EMFs Estrogen
glutathione Glyphosate GMO histamine histamine low intolerance ketogenic diet lab testing
histamine diet low histamine foods mast cell activation disorder mast
cell stabiliser methylation Mold Illness natural anti-inflammatory nervous system repair
oxidative stress and inflammation paleolithic diet recipes pharmacogenomics
probiotics safe medicines the wahl's protocol vitamin B6 zeolite
COPYRIGHT © 2019 · ALL RIGHTS RESERVED · ALISON VICKERY Disclaimer- This blog is based on
my personal experiences which I am sharing for educational and informational purposes only. Please consult
your own doctor or healthcare provider to determine the best course of treatment for you. top ↑
Alison Vickery+
loading

21 Anti-Histamine Foods That Fight Inflammation

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

21 Anti-Histamine Foods That Fight Inflammation

Uploaded by

Copyright:

Available Formats

14/11/2019 21 Anti-histamine Foods That Fight Inﬂammation And Stabilise Mast-Cells | Alison Vickery

21 Anti-histamine Foods That Fight Inﬂammation And

1. Watercress (Nasturtium ofﬁcinale)

2. Pea Sprouts (Pisum Sativum)

3. Onions (Allium Cepa)

4. Garlic (Allium Sativum)

5. Moringa (Moringa Oleifera)

6. Holy Basil (Ocimum Tenuiﬂorum)

Study: G Sridevi, P Gopkumar, S Ashok, C Shastry. Pharmacological Basis For Antianaphylactic,

7. Thyme (Thymus Vulgaris)

8. Tarragon (Artemesia Dracunculus)

9. Chamomile (Matricaria Recutita)

10. Nettle (Urtica Dioica)

11. Peppermint (Mentha ×Piperita)

12. Nigella Sativa (Black Cumin) Seed and Oil

13. Galangal (Alpinia Galanga)

14. Ginger (Zingiber Ofﬁcinale)

15. Lotus Root (Nelumbo Nucifera)

16. Turmeric (Curcuma Longa)

17. Pomegranate (Punica Granatum)

18. Apples (Malus Domestica)

19. Capers (Capparis Spinosa)

20. Mangosteens (Garcinia Mangostana)

21. Peaches (Prunus Persica)

22. Chinese Quince

23. Black Rice Bran

24. Mung Bean Sprouts

Print This Post

12/29/2015 • Tossed : Over 30 Delicious Low Histamine Salads

Hello, my name is Alison.

I am a Functional Diagnostic Nutrition® practitioner, a certiﬁed Emotional Freedom Technique

You might also like