Histamine intolerance, natural healing, and a helpful histamine food list

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September 27, 2024

Histamines, Histamines, Histamines. You might have heard this word a lot more lately. I mean, I have. I’ve been getting questions about histamines in our food multiple times a week! This inspired me to take a deep dive into what they are, why we need them, and why too much is bad! Please join me on my learning journey.

What are histamines? What do histamines do in your body? And why do we need them?

Histamines are super important chemicals that your immune system releases. You need them. They’re like little messengers your body sends out. In addition to producing your own histamines, you eat them in your food, too.

A big role of histamines is causing allergic reactions, protecting your body from foreign invaders like allergens or infections. For example, if you get a bug bite, your body produces histamines. They tell your body to send more blood to that area and heal the injury. Or, if you’re allergic to pollen and breathe it in, your body sends out histamines. They, in turn, make your body produce mucus to clear the pollen from your respiratory system.

Histamines also help regulate brain functions. They keep you awake and alert.

Histamines are also important for digestion. Without histamines, your stomach wouldn’t produce enough acid to digest food properly.

So, histamines are not inherently bad. You need them! Sadly, too much or the inability to handle them can be a problem. In some cases, a big problem.

What is histamine intolerance?

Histamine intolerance is no fun. It happens when your body can’t break down histamines properly, leading to a build up that can cause all sorts of annoying physical symptoms, which may include:

Bloating
Nausea/vomiting
Headaches
Runny/stuffy nose
Shortness of breath
Itching
Rash/hives
Flushing
Low blood pressure
Irregular heart rates
Painful menstruation
Swelling of lips, tongue, or throat

Histamines can have a big impact on our mental health, too. They help release neurotransmitters that regulate brain functions like alertness, learning, and memory. So, they play a part in how we feel and behave daily. Here are some examples:

Alertness: Too much histamine in the brain promotes wakefulness.

Sleep Regulation: Low levels of histamines can make you feel drowsy. This is why antihistamine medications, which block histamines, often cause drowsiness as side effects.

Mood Regulation: Imbalances in histamine levels can be linked to mood disorders such as depression and anxiety.

Why are more and more people getting diagnosed with histamine intolerance?

We’re hearing from more and more customers that are struggling with histamine intolerance. It seems to me a new, popular diagnosis these days. Here are a few reasons why:

Improved Awareness & Diagnosis: People and health professionals are becoming more aware of histamine intolerance.
Modern Diet & Gut Health: Eating a lot of processed, sugary snacks and unhealthy fats can throw off the balance of good bacteria in your gut, which is crucial for your health. When your gut isn’t in good shape, it can struggle to break down histamines.
Medication Use: Some medications can mess with your body’s ability to break down histamines, leading to a build up.
Genetics: Your genes can play a role too! Some people are born with less ability to break down histamines. It might not be producing enough enzymes that help keep histamines in check. The MTHFR gene can affect how your body uses folate, which is important to many functions, including detoxifying histamines.

Tips for managing your histamine levels:

Stick to a low histamine diet: Histamines are naturally present in all foods. Some foods are innately low in histamines and some are innately high.
Watch how you handle food: Keep an eye on how your food is stored and prepared to keep histamine levels in check. When food sits or ages, bacteria is usually breaking down proteins, and that process produces histamines.
Know your triggers: Some foods might not have histamines, but can make your body release more. It’s good to know what triggers your body.

How do you treat histamine intolerance in a holistic way?

Conventional doctors might recommend antihistamines or medications to help break down histamines. However, there are also more natural approaches to consider. These are just some suggestions, we’re not doctors!

Dietary Adjustments: Avoid high histamine foods and incorporate low histamine foods.
Supplements: Vitamin C can help reduce histamine levels and symptoms. Vitamin B6 can help increase enzyme production, which helps break down and remove excess histamines.
Essential Oils: Chamomile and lavender may have anti-inflammatory properties. Use a diffuser or add them to a warm bath.
Natural Antihistamines: Quercetin, found in apples, green tea, and onions, can act as a natural antihistamine.
Healing the Gut: It’s an important step. A healthy gut can help your body regulate histamine levels more effectively and improve your overall well being. Leaky gut can cause bacteria and toxins to leak into the bloodstream triggering immune response and releasing histamines. 70% of the immune system is thought to be in the gut.

What are the histamine levels of Miller’s Bio Farm foods?

*Not finding the food you’re looking for? This list was made for the foods that Miller's Bio Farm offers. You can find a more comprehensive food list here.

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References:

Finally, egg test results are in! Guess what? Yolk color does not matter.

Exciting news --- we've been waiting for months and just got our egg test results in!!! Keep reading for the reasoning behind the tests and a little analysis of what the results mean. Want to skip straight to the hard data from the lab? Click here. A Quick Recap Explaining Why We Tested Eggs. Earlier this year, we lost trust in the feed supplier for our laying hens. Even though they said the feed was corn & soy free, something wasn't adding up (you can read more details about the drama here). So, we switched.At that time, we made the choice to NOT include any colorants in the feed, even natural ones like marigold and paprika (you can read about every single ingredient in our new feed here). Despite having the same new feed and the same pastured living conditions, some flocks produced orange yolks and some produced yellow yolks.This led to a lot of customer confusion. I mean, aren't pastured egg yolks supposed to be orange? Isn't that how you know an egg has max nutrition? That's what I thought, too. I knew we needed to verify some things. So, we bit the bullet and paid for lab testing. We sent 5 different egg samples to Dr. Stephan Van Vliet, PhD. He's the Director of Food Metabolomics Lab at the University of Utah. And, he's the same guy who tested our chicken (without us knowing) and found that our chicken had the perfect 1:1 omega 6/3 ratio, which is basically unheard of even with pastured corn & soy free chicken. The 5 Egg Samples We Tested. Here's what we sent to Dr. Van Vliet. All eggs were from late spring, when pastures are growing. We are choosing to keep the other egg brands’ names private. Here’s some info about each sample provided. 1- Miller’s Bio Farm (Yellow Yolks) Pasture raised in mobile coops moved regularly to fresh pastureRaised on regeneratively tended pasturesCorn & soy free . 2- Miller’s Bio Farm (Orange Yolks) Pasture raised in mobile coops moved regularly to fresh pastureRaised on regeneratively tended pasturesCorn & soy free . 3- National Brand Regenerative Eggs (the most expensive you can buy in the supermarket) Brand Claims: Pasture raised; freedom to forage outdoors year round; 108 ft2 per henRegenerativeCertified Organic Certified Humane . 4- Local Pasture Raised Competitor (using our OLD corn & soy free feed supplier) Brand Claims: Pasture raised Free rangeRegenerativeCorn & soy free . 5- National Brand Conventional Eggs (the cheapest you can buy in the supermarket) Brand Claims: Excellent source of vitamins D, E, B2, B12, and B5140mg omega-325% less saturated fatVegetarian fed . The 4 Most Important Results. There were 100+ tests done on the egg samples. That's a lot of data! I wanted to make it a little easier for you to digest. So, after reviewing everything and having a conversation with Dr. Van Vliet, these are what I think are the 4 most important findings. 1- Yolk Color Does NOT Matter. The Feed And Farming Practices Are Most Important. That's right. As I scrolled through the 100+ tests done on the eggs, the orange and yellow yolks consistently had very similar results. With the exception of a couple vitamins (which technically make the yellow yolk eggs slightly more nutritious than the orange yolk eggs), the nutritional content of our orange and yellow yolk eggs was exactly the same. Wow. Most notably, the yellow yolk eggs had significantly higher Vitamin B2 (Riboflavin) compared to the orange yolk eggs. Vitamin B2 is a yellow colored compound, and Dr. Van Vliet thinks this extra pigment might be why those yolks are yellow. From this point forward, we're calling our eggs "honest yolk" eggs. After all, nearly every egg farmer nowadays adds color to the feed. And it's kinda a sad thing, since the farmer then loses an important indicator for what the hens are foraging for. For example, the farmer that had the flock producing yellow yolks noticed that the chickens weren't as interested in the pasture. Maybe it was the plants that were growing. Maybe it was the soil. Maybe it was the nature of those birds. He doesn't know for sure. But, with one change at a time, he can slowly figure out how to get the hens to eat more greens. Without the "honest yolk" that wouldn't really be possible. 2- Our Eggs Had The Best Omega 6/3 Ratio At 4:1. Our eggs had the best omega 6/3 ratio at 4:1 (and we're already chatting about how to get it even lower!). And, the eggs fed from our old feed supplier had the worst ratio at 12:1. Me oh my we made the right choice to switch feed suppliers!!! There must be something in the old feed (maybe soy or corn oil like we thought there might be) that's bringing that ratio waaaay up. I mean, isn't corn & soy free feed supposed to lower that ratio? Corn has a 25:1-60:1 ratio. Soy has a 8:1-9:1 ratio. At the very least, it should be lower than the national conventional brand, whose hens are definitely eating corn and soy. For a little reference, humans should eat a 1:1-4:1 omega 6/3 ratio for optimal health. But the conventional Western diet typically provides a 20:1 ratio. Having too many omega 6s compared to 3s can lead to a host of issues including inflammation, heart disease, diabetes, obesity, arthritis, asthma, depression, fatigue... the list goes on and on. I mean, this is just one reason Americans are overall in poor health. 3- Our Eggs Had The Lowest PUFA Content. When PUFAs are consumed in excess (like the conventional Western diet gives you), it can have some awful health impacts. It can suppress thyroid function, lead to inflammation, cause oxidative stress, and result in a variety of diseases. You can learn a lot more in the PUFA predicament blog post. This is why a lot of our customers are looking to reduce their PUFA intake. And it's a reason many come to us. Since seed oils are a big contributor to high PUFAs, animal-based eating is a good way to lower PUFAs. And especially when animals are 100% grass-fed and not fed corn and soy like our animals, you can get those numbers even lower. I was excited to see the test results verify the impacts of our farming practices and feed choices. We have the lowest PUFA eggs amongst the ones we tested. 4- Our Eggs Had The Highest Vitamin Content. When you look at the individual results for each vitamin, the results were kinda all over the place. But, when you add up all the numbers, Miller's Bio Farm's eggs came out on top! This is especially exceptional because the conventional eggs boasted having high amounts of certain vitamins... and they sure did hold true to those promises. This means they are heavily supplementing their birds. It's incredible that we beat them without oversupplementation! All Of The Data Is Available To You. We are giving you access to EVERYTHING. There are 100+ test results. After all, you deserve to know everything about what you put into your body. The data is available in two formats: A spreadsheet with all of the raw data. It's divided by tabs for fatty acids, minerals, antioxidants, and vitamins (view spreadheet data here). A 30-page pdf that summarizes notable data (not all of it). It has lots of nice charts for easy comparisons (view pdf data here). What do you think about the results? What's the #1 data point you look for when it comes to eggs? I'd love to hear from you. Comment below - no account required, start typing for the guest option to appear 😊

Bah Bird Flu. About raw milk safety and why we we're not worried.

*DISCLAIMER: I'm not a doctor or a scientist. I'm a passionate real food consumer that loves research and learning new things. Sources are listed at the very bottom. -----Did you hear the news? Raw Farm USA, a raw milk supplier in California, was shut down last week. Why? Because bird flu (in some capacity) was detected in their milk.Wow! This is getting serious. Bird flu is not longer just a worry but something that's being enforced. As you know, we take milk safety very seriously at Miller's Bio Farm. It's our goal to produce an ultra low risk product for you. And, with the proper farming practices and safety standards, we believe raw milk can be a nourishing and healthy and safe food. First off, our cows are fed a natural diet of 100% grass and spend a lot of time exercising outside in the fresh air and sunshine. This keeps them naturally happy and healthy. No need for routine drugs or anything like that. Health problems are rare. Second, we have small herds of max 50 cows per farmer. This allows the farmer to keep a close eye on their cows. They can detect any issues quickly. Third, we have meticulous practices for milk safety. This includes making the udders and teats free of manure and dirt, cleaning with extra hot water (nearly boiling), using acid sanitizers for equipment, and having a fully stainless steel piped system for bottling milk. We go above and beyond what's simply "required" as a raw milk producer in PA. Not only do we hold a raw milk permit and go through the required inspections and tests, we also test every batch of milk on site for general bacteria counts. This ensures we are cleaning well and there aren't any big issues. But... When it comes to bird flu, we're simply not worried. I've tried to dig in and find something of real concern. But, I can't. From what I've read, there's simply no scientific basis for the vilification of raw milk as it relates to bird flu. Here are the three biggest points: 1- There have been zero cases of bird flu linked to raw milk consumption. Of the 58 total cases of bird flu in humans in the US this year, none have been linked to raw milk consumption. All have been dairy workers who are believed to got it through direct contact with poultry and cattle [1]. So why the worry? Why the hubbub? Why require testing and shut farms down? It's as if the powers at be are desperately trying to find a connection, to find the first case. In fact, this past Wednesday, there were dozens of articles that came out saying a child in California tested positive for bird flu and it's linked to raw milk. An hour later, articles came out saying the child in fact tested negative. But, that bad press was already out there and likely won't be edited. I don't understand how enforcement can be allowed when there's no proof to justify it. 2- Testing for bird flu in milk detects fragments of the dead virus, which doesn't necessarily mean the virus can infect milk drinkers. This month, the USDA enacted a new federal order that requires raw milk samples to be collected and shared with the USDA for testing. This includes both raw milk intended for pasteurization or intended to be sold as raw milk. If there's a positive test, the USDA can track those animals [2]. But, what are they testing for exactly? Well, the qPCR tests are looking for RNA fragments that belong to the virus. It doesn't mean the virus in the milk is intact or can actually infect anyone. This leads me to a question --- did any of the RNA fragments match viruses other than bird flu? Well, I don't know. But I assume they could, since bird flu is a strain on influenza, and we all know how many strains of the flu there are! Then, they do an egg inoculation test. The viral fragments are injected into an egg. If the virus replicates and grows, then the sample is considered to contain "live virus". If it doesn't, then it's considered safe, having only "dead virus" [3]. 3- Raw milk is innately antiviral. It inhibits the growth of viruses both in the milk as well as in your body. There's a pretty awesome study from 1987 that tests the growth of rotavirus and coronavirus in raw vs. pasteurized milk. It's so simple, it would be hard to misread the results. It found that, when a virus is added to raw milk, there was zero viral growth. Did you get that? Zero viral growth. But, when the same virus is added the pasteurized milk, 30-80% of the live virus was recovered depending on the level of inoculation [4]. This means that the synergistic properties of raw milk do not allow viral growth within the milk. Raw milk kills viruses in it. Pasteurized milk breeds them (of course this would be after pasteurization). Wow! Moreover, there's a systematic review from 2023 that looks at dozens of studies on the antiviral properties that drinking raw milk gives to the consumer. It found over and over again that there are bioactive compounds in raw milk that, when consumed, stop viral entry, block replication, and inactivate viruses [5]. So, science says that raw milk not only kills viruses within it but, when you drink raw milk, it can also help you fight viruses in your body. Another wow! It seems to me that most of the bird flu drama might be political...? Did you know the USDA commissioned Moderna to develop a bovine bird flu vaccine in July [6]? In fact, they started field trials this fall [7]. It seems that a warp speed bird flu vaccine for cows is just about to be released. That timing! The "powers at be" continue to repeat that "the milk supply is safe" and "pasteurization kills the virus." But, after COVID, I think we might know what repetitive phrases like that mean. Could there be an agenda? Are you worried about bird flu? What's your take on the situation? I'd love to hear from you. Comment below -- no account required, start typing for the guest option to appear 😊PS: The media sure does a good job of instilling fear. We understand that you may not have the same viewpoint as the farm. You might be hesitant about raw milk right now. That's 100% OK. This is why we offer both raw and minimally pasteurized milk. The choice is yours! ----- Sources Is Raw Milk Safe? Officials Ramp Up Testing Amid Bird Flu OutbreakUSDA orders nationwide testing of milk for bird flu to halt the virus1 in 5 milk samples from grocery stores test positive for bird flu. Why the FDA says it’s still safe to drinkAntiviral Substances in Raw Bovine Milk Active Against Bovine Rotavirus and CoronavirusMilk Antiviral Proteins and Derived Peptides against ZoonosesFeds prepare for bird flu jump to people with vaccines, testsUSDA Builds on Actions to Protect Livestock and Public Health from H5N1 Avian InfluenzaBird Flu and Raw Milk: Where is the Evidence?

Thanks for clean food! Want to send some love to our team?

Happy Thanksgiving! I hope you're having a wonderful Thanksgiving week filled with clean nourishing foods and people you care about 🥰 As I reflect on what I'm thankful for, I was reminded of an email we got last week from a fairly new customer. Here's what it said: ----- "Hi, I've been a customer for a couple of months now, and I wanted to send a quick note of appreciation for your amazing products AND your organization. "I have many food and chemical sensitivities, and it has been a multi-year battle to find food I can actually eat, even with the prevalence of Whole Foods and other organic markets in my area. Everything I've tried from your website has been fantastic, and above all I appreciate your total transparency when it comes to animal feed, production methods, etc. I've learned about all kinds of things I need to watch out for in grocery stores, and I would have considered myself a well-educated consumer! "But beyond that, I'd like to compliment your business model — the website is easy to use, your workflow appears to be incredibly efficient, and I know how much work that takes behind the scenes. "Keep up the great work!" ----- I mean, how wonderful was that!? Reading it made me so happy. I immediately forwarded it along to the team to brighten the day. After all, everyone who works with Miller's Bio Farm has lots of hard work to do to get you your food. This got me thinking... wouldn't it be nice to give to give a little something back to the Miller's team this Thanksgiving? What if we compiled a list of thank you notes to share? You with me? Want to express your thanks? I'm making it as easy as possible. Simply leave a comment below. It could be something in general. It could relate to a certain product that you love. It could be to the farmers. It could be to the packing or customer team. It could be to the driver who delivers your order. Hey, it could even be to our website, which also does a lot of work taking your orders! ⬇️ Comment below ⬇️ Our team would LOVE to hear from you. I'll share every single comment with everyone at Miller's the week after Thanksgiving 😊 *No account required -- start typing for the guest option to appear.

Histamine intolerance, natural healing, and a helpful histamine food list

What are histamines? What do histamines do in your body? And why do we need them?

What is histamine intolerance?

Why are more and more people getting diagnosed with histamine intolerance?

Tips for managing your histamine levels:

How do you treat histamine intolerance in a holistic way?

What are the histamine levels of Miller’s Bio Farm foods?

More from the blog

Finally, egg test results are in! Guess what? Yolk color does not matter.

Bah Bird Flu. About raw milk safety and why we we're not worried.

Thanks for clean food! Want to send some love to our team?

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