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:

Our bone broth tested A+++ for heavy metals 🥳 NATURAL AND CLEAN

*Originally published on 3/14/25. Updated on 4/15/25. Over the past few months a bunch of people asked us if we tested our bone broth for toxic heavy metals. When we get the same question a lot, we of course look into it. My first question was --- Is there an issue with toxic metals in bone broth? As it turns out, yes, there "can" be an issue! Heavy metals are naturally present in our environment. We need the "good" heavy metals to thrive: iron, zinc, magnesium, copper, etc. But, we can 100% do without the toxic heavy metals: arsenic, cadmium, lead, mercury, etc. Too many toxic heavy metals can lead to a host of pretty awful issues: nervous system damage, cardiovascular issues, cancer, endocrine disruption, kidney damage, and so on. Our body is designed to excrete heavy metals through urine (and a little bit through sweat, hair, and breastmilk too)... but only so much. There's a limit. If you're overloaded, your body will store those heavy metals in your bones, blood, tissues, and organs. Similarly, if an animal is exposed to heavy metals via food, water, air, dust, or soil, those heavy metals accumulate in the body. Depending on the metal, it can accumulate in the bones, muscle, skin, brain, etc. Maybe the farm's soil or air is contaminated from a nearby factory. Maybe the pipes for the water has lead solder connecting them. Maybe the feed a farm is buying was grown on contaminated soil or processed on contaminated equipment. And, of course, a main purpose of bone broth is drawing out as much as possible from the bones. If there are heavy metals in bones, they will make their way into the broth. This is especially true when you use apple cider vinegar to draw everything out and make it thick and gelatinous and nutrient rich (like our broth). And that led me to my second question --- Should I be concerned about every bone broth? Where is the fear coming from? Well... it seems it might be a little political. There was a study done in the UK in 2013 that scared a lot of people. It's titled "The Risk of Lead Contamination in Bone Broth Diets". This study found high levels of lead in organic chicken bone broth, which is quite concerning. And, in fact, this one study is still cited in articles written today! Let's dig a little deeper. Let's go farther than the short abstract. Here are the broths tested in the study and their test results for lead: (9.5 parts per billion): Broth made from tap water plus skin and cartilage(7.01 parts per billion): Broth made from tap water plus bones(2.3 parts per billion): Broth made from tap water plus meat(0.89 parts per billion): Tap water alone cooked for the same amount of time as a control. But, they only used organic chicken from one farm. And, there's zero information about that farm, their practices, the feed, and the broth recipe. Did they use vinegar or wine in the broth? Was the chicken's water contaminated with lead? What was the quality of the feed and the soil? Were the chickens raised indoors or outdoors? So many unanswered questions! All we get is that it was one "organic chicken" that created a lead issue with broth. Another curious thing is that the broth with skin and cartilage contained more lead than the broth made with just bones. Bones are where lead is stored, so why wouldn't the broth made with bones only contain more lead? It's an odd result. Moreover, the abstract of the study specifically called out "bone broth diets" like GAPS and paleo. They even go so far as to write, "In view of the dangers of lead consumption to the human body, we recommend that doctors and nutritionists take the risk of lead contamination into consideration when advising patients about bone broth diets." That's quite curious. Why are they worried about these diets? Are the researchers anti healing through food? Who funded the research? Is it political? My opinion? This study is not comprehensive. It does not speak to all bone broths. But it does cover a potential issue if the water or animals are overloaded with heavy metals. And, as we know, our poor planet is becoming more and more contaminated with toxins like these toxic heavy metals 😢 What I glean from this study is that we need more research. We need to stay vigilant and test from time to time. We don't need fear to spread and people to stop drinking broth from this one study. Regardless of whether the fear was fabricated or legit, we tested our bone broth anyway. After all, it's always nice to validate that your food choices are as clean as you think. For Miller's, here were my concerns before testing: What if there's mercury in the fishmeal in our chicken feed?What if the soil that our animals live on is contaminated?What is the well water that the broth is made with is contaminated?What if the Celtic sea salt has lots of heavy metals? We actually tested twice. As it turns out, the first test results from March had a LOQ (limit of quantification) that was to high. So, we sent new products in April for testing at a lower LOQ. The results are in! Our bone broth tested A+++ for arsenic, cadmium, lead, and mercury. You can find the actual Eurofins test results right here! For easy reference, here's a chart summarizing the results: You'll notice that, for every sample, the results are "<2.0 μg/kg" and "<4.0 μg/kg". The "<" indicates the limit of quantification (LOQ), the lowest concentration that can be accurately tested using the test procedure in that sample type. So if a "<" result appears, it means that none of that metal was found in the sample above the specific reporting LOQ. Whether or not they were present below this LOQ is information that's not provided by the test. It's also important to note that a μg/kg is a part per billion (ppb). So, for 1 μg/kg, in every billion grams of that food, there would be one gram (or 0.0000001%) of that particular heavy metal. The small numbers matter when it comes to toxic heavy metals, since it doesn't take all that much for your body to become inundated and start experiencing issues or damage. These results are excellent. It means the broth definitely isn't overloaded with toxic heavy metals and are within safe levels. Our amazing customers mentioned Mike Adams to me numerous times after we released the first set of broth results. Mike Adams is an outspoken consumer health advocate, investigative journalist, activist, and science lab director. It turns out Eurofins, the lab we used, is a lab that he recommends. Moreover, our results land us in his highest rating when it comes to heavy metals! I think we're doing pretty great when it comes to providing clean, natural food. But, one result did make me pause. You might be thinking what I first thought -- "But wait, you got a reading above 4.0 μg/kg for arsenic. Isn't that bad?" Let's dive in -- What's up with arsenic? First off, it's important to note that there are organic forms of arsenic as well as inorganic forms. Our body can handle the organic kind pretty well. But, the inorganic kind is carcinogenic. Our test results show the level of all arsenic, and it doesn't divide inorganic and organic. Second, as you can see from the Health Ranger rating above, your body can tolerate way more arsenic than the other three toxic heavy metals. It can handle 6x more than cadmium, 25x more than lead, and 103x more than mercury. Third, it was a mystery to me how arsenic had a reading in the ground beef but not the beef bone broth. Thankfully, that has a pretty easy explanation. Whereas lead mainly accumulates in the bones, arsenic accumulates more in the organs and muscles. And, of course, meat is muscle. And finally, it was also quite perplexing how arsenic showed in our beef as well as our chicken. You see, our beef and chicken are grown on two separate farms (hours apart) and are processed at two separate processors (also hours apart). They're fed two completely separate diets, too! My only explanation is farmland in general or maybe even our environment in general. Organic arsenic has always been naturally present in the soil and water. It's just there in small amounts. But, levels nowadays are likely higher due to overuse of products laden with inorganic arsenic over time. Starting in the 1940s, conventional farmers would include drugs filled with inorganic arsenic in the feed for pigs and chickens and turkeys to encourage fast growth and prevent disease. Ugh. This actually led to concerns about arsenic poisoning, and that that practice was banned recently, in 2016. It makes me think that all the agri-waste has contaminated our farmland a bit, perhaps in both the soil and water. And then of course there are synthetic pesticides and herbicides and fertilizers that may contain inorganic arsenic. And their use on conventional farms might runoff everywhere else. Since our meats are grown on farms that have been naturally managed for some time, I think that's why our arsenic levels were so low, especially compared to conventional meat. Now, let's compare our results to food in general. Ours are extremely low. The data below is based on a few scientific studies: Arsenic: Rice contains anywhere from 90-450 ppb (that includes that rice cereal for babies, too). Meat and poultry in general typically contain 100-200 ppb. The max ours has is 6.8 ppb.Cadmium: Spinach contains 117-222 ppb. Rice contains 6-19 ppb. Meat and poultry in general contain about 10 ppb. Our has less than 2 ppb.Lead: Meat and poultry in general contain about 25 ppb. Our has less than 4 ppb.Mercury: The larger the fish, the more time it has to accumulate mercury. Swordfish and king mackerel can have about 1,000 ppb. Meat and poultry in general contain about 10-50 ppb. Ours has less than 2ppb. Wow! Putting that into perspective, it looks like our broth and meat are quite clean and extremely low in toxic heavy metals! Are you satisfied with our heavy metal results? Do you think we should take further action? Should we test other products? Do you worry about toxic metals (or other junk) in your food? Where have your fears stemmed from? I'd love to hear from you. You can comment below (no account required) or contact us 😊 ----- Sources The risk of lead contamination in bone broth dietsBone Broth and Lead Toxicity: Should You Be Concerned?Bone Broth and Lead Contamination: A Very Flawed Study in Medical HypothesesBone Broth, Collagen, and Toxic Metals: A Research ReviewInorganic arsenic toxicosis in a beef herd Consumer Wellness Center Labs Heavy Metal RatingsArsenic in Meat and Animal ProductsInorganic arsenic toxicosis in a beef herdArsenic in brown rice: do the benefits outweigh the risks?A Survey of the Levels of Selected Metals in U.S. Meat, Poultry, and Siluriformes Fish Samples Taken at Slaughter and Retail, 2017–2022Arsenic in your foodDietary exposure to cadmium from six common foods in the United StatesMercury Content in Commercially Available Finfish in the United States Author links open overlay panel

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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

Our bone broth tested A+++ for heavy metals 🥳 NATURAL AND CLEAN

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