Most individuals can consume mushrooms without any problems. However, if you have a histamine sensitivity, you may be concerned about mushrooms histamine content.
People with histamine intolerance need to be mindful of everything they consume to avoid raising their histamine levels too high and developing the well-known symptoms of histamine overload. Making wise food choices is the best method to keep your levels under control because the symptoms of histamine sensitivity frequently vary depending on your dietary composition.
Mushrooms are generally a low-histamine food, and they can be incorporated into the low-histamine diet as early as the first phase.
So, let's examine are mushrooms high in histamine in more detail. Then, after reviewing their nutritional benefits, we'll see how they compare in terms of histamine: are mushrooms low histamine or high?
Benefits Of Mushrooms
Even though they are all low in calories, mushrooms nonetheless have a wide range of nutrients(1). Mushrooms are a favorite among those who follow a plant-based diet because a cup contains 3 grams of plant-based protein and some B vitamins. Moreover, mushrooms are among the best plant-based providers of selenium, a trace mineral with antioxidant properties.
Additionally, mushrooms include other antioxidants that aren't found in many foods, like ergothioneine. Antioxidants have anti-inflammatory properties and help prevent the development of free radical damage, so that they may be included in an anti-inflammatory diet. Moreover, they contain beta-glucan, a polysaccharide that has immune-boosting properties.
Now onto, are mushrooms high histamine?
Mushrooms And Histamine Content
Mushrooms have a low histamine content, like many but not all plant foods. Although histamine is a form of biogenic amine, plant foods can still contain other biogenic amines, which can be problematic if you are allergic to histamine. Therefore, understanding how different biogenic amines may contribute to histamine intolerance symptoms is crucial.
Researchers have evaluated the quantities of biogenic amines in several plant diets. They assessed histamine, cadaverine, putrescine, spermidine, tyramine, and spermine as the biogenic amines.
The fact that histamines were not discovered in the examined mushrooms is terrific news, but the story is far from over. They also found significant levels of the biogenic amines spermidine and putrescine.
These results show how choosing a poor diet can be influenced by a food's histamine content alone. Even when a food has a low histamine content, if it contains a high concentration of other biogenic amines, the other biogenic amines may still produce the symptoms of histamine intolerance.
These additional biogenic amines compete with and bind to histamine-binding sites in your stomach. Also, because diamine oxidase (DAO) also breaks down these biogenic amines, there is less DAO available to break down histamines from other foods you eat.
If you have a sensitivity to histamine, the high putrescine level in mushrooms may be an issue. Despite being a low-histamine food, people frequently claim that mushrooms exacerbate their symptoms of histamine sensitivity. This is because they are probably reacting to the putrescine and, to a lesser extent, the spermidine present in mushrooms. These biogenic amines tie down any negligible diamine oxidase accessible.
Mushrooms With Anti-Histamine Activity
Several medicinal mushrooms are known to help relieve the symptoms of allergy. Studies have shown this is due to the anti-histamine activity of the functional fungi. Here are four mushrooms that can keep histamine activity in check.
1. Reishi Mushrooms Stabilizes Mast Cells
The combination of Reishi powder's anti-histamine properties and high immune-modulatory activity may be helpful for allergy patients. In addition, it contains a lot of triterpenoid substances, such as lanostan, which has anti-histamine and anti-inflammatory properties. This helps to stabilize the mast cells, which produce histamine and cause symptoms.
Moreover, immuno-modulating polysaccharides found in Reishi powder reduce the immune system's tendency to overreact and control inflammation and histamine levels. It addresses the primary cause of an immune system that is out of balance that causes allergies like hay fever. Moreover, Reishi helps the liver operate at its best, which might aid in removing any lingering histamine from the bloodstream.
Its combination of more than 130 anti-inflammatory triterpenoid chemicals and very effective immune-modulating polysaccharides is the source of its numerous benefits. Triterpenes, which maintain organ health and have even greater anti-inflammatory and anti-histamine activities, are present in much larger concentrations in Reishi spore products. Furthermore, beta-glucans, which boost the immune system, are present in Reishi powder.
2. Chaga mushrooms May Benefit Histamine Intolerance Symptoms
Histamine levels in Chaga mushrooms(2) are minimal, and research has revealed no detectable histamine in this nutrient-rich fungus. Nonetheless, the mushrooms contain putrescine in quantities high enough to cause histamine intolerance symptoms in people with low diamine oxidase levels.
Suppose you don't have a severe diamine oxidase deficit and avoid eating other foods high in histamines or that promote histamine release. In that case, you can get by on a few mushrooms, like other meals containing biogenic amines.
If you're experimenting with Chaga mushrooms in your diet, use them immediately and avoid keeping them for longer than a day in the fridge to prevent producing extra biogenic amines. Also, maintain a food journal to monitor any changes in your symptoms after eating the new foods.
3. Shiitake Mushrooms With Negligible Histamine
Contrary to popular belief, Shiitake mushrooms likely contain little histamine if they are preserved at a high level of freshness. Yet, mushrooms are known to cause symptoms in many patients with histamine issues; it may not be related to the amines in mushrooms.
Each person has a distinct dietary trigger. So you may react differently to shiitake mushrooms than someone else.
4. Maitake Mushrooms Reduces Histamine Release
According to a study based on Professor Hirasawa's work at Tohoku University in Japan, Maitake mushrooms(3) may be capable of reducing allergic symptoms. In the study, an anti-inflammatory effect was also seen in mast cells that had previously received Maitake extract, which significantly reduced histamine release after antigen stimulation.
FAQs About Mushrooms Histamine
How Does Histamine Form In Mushrooms?
Most mushrooms themselves do not contain any histamine. It is only formed in the mushroom when stored for a long time.
Can Histamine Intolerance Related To Mushrooms Be Treated?
Histamine intolerance is currently incurable. The key to success is the patient's ability to adapt to a low-histamine diet and control the condition until they either go away or disappear for good.
How Can I Prevent Histamine Intolerance Related To Mushrooms?
Buy and eat fresh mushrooms rather than those stored or preserved. Cook from scratch and freeze leftovers rather than refrigerate.
Key Takeaways
Many mushroom histamine levels are low, with research showing that nutrient-rich fungi like Reishi, Chaga, Maitake, and Shiitake have no detectable histamine. Yet, if you have a low level of diamine oxidase, the putrescine and spermidine levels in these mushrooms can make you experience the symptoms of histamine intolerance.
If you don't consume other high-histamine meals or foods that cause histamine release, and if you don't have a severe diamine oxidase deficit, you might be able to tolerate small amounts of mushrooms without experiencing any adverse effects. But, again, it has more to do with your diet than any particular dish.
If you experiment with including mushrooms in your diet, choose fresh ones and avoid keeping them longer than a day in the refrigerator to prevent the growth of biogenic amines. Also, maintain your food journal to monitor any changes in your symptoms after trying new foods.
References
- Mushrooms, white, raw, (1)https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/nutrients
- Inonotus obliquus attenuates histamine-induced microvascular inflammation, (2)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6706056/
- The Anti-allergic Effects of Maitake, (3)http://www.hokto-kinoko.com/healthbenefits/the-anti-allergic-effects-of-maitake-mushrooms/
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