preparing meats fresh every day. When consuming higher histamine foods consider keeping portion sizes small. For example, the amount of lemon typically found in hum- mus is likely not a problem. However, drinking a glass of fresh squeezed lemonade could be more of an issue.
Supplements for Histamine Intolerance There are several supplements that can be helpful for histamine intolerance and allergies in general. In my practice, I have found that individuals have their own unique needs for allergy and histamine support. It may take one or more different supplements before you fi nd your own unique combination that helps. While certainly not an exhaustive list by any means, here are some of the supplements that I have found to be helpful.
• DAO supplements (DAOsin, HistDAO, Histamine Block): These supplements contain the actual DAO enzyme. It is de- rived from a porcine source so avoid if allergic to pork. The formulations are all the same and do contain both rice and corn so avoid if you are allergic or sensitive. For those who cannot take these supplements consider juicing pea shoots which are naturally high in DAO.
• Ribofl avin: Ribofl avin (vitamin B2) is required to help make FAD, the co-factor (helper) for DAO. For this reason, it is sometimes helpful with HIT.
• Quercetin: Quercetin is a mast cell stabilizer and can there- fore help prevent the mast cell from releasing histamine. It is not well absorbed so it should be taken 15 to 30 minutes before a meal and several times throughout the day. If his- tamine intolerant avoid formulas with bromelain which can exacerbate histamine symptoms.
• Vitamin C: Vitamin C is the co-factor for alcohol dehydro- genase, the fi nal enzyme in the pathway that breaks down histamine.
• Probiotics: Some species of bacteria produce histamine and others break it down. Two species that are particularly help- ful for histamine intolerance include Lactobacillus rhamno- sus and Bifi dobacterium longum.
• Holy Basil: While typically recommended for helping with stress, anxiety and adrenal dysfunction, holy basil is also a natural antihistamine.
• Butterbur: Butterbur is a botanical that functions as a natural antihistamine. In randomized clinical trials, it has been shown to work as well as Claritin, Allegra and Zyrtec. How- ever, if you have a ragweed allergy it is cross-reactive and should therefore be avoided.
Jessica Pizano is the owner of Fit to You, LLC, which offers clinical nutrition and nutrigenomic counseling, as well as person- alized training programs. Her concentrations include genetics and nutrigenomics, general health and fi tness, weight loss, food allergies/sensitivities, autoimmune disease, obesity intervention, and Pilates. She earned a master's degree in human nutrition at the University of Bridgeport. She is a certifi ed nutrition specialist through the Board for Certifi ed Nutrition Specialists. She is continuing her studies at Maryland University of Integrative Health where she is pursuing a doctor of clinical nutrition and is also an adjunct faculty member teaching nutritional genomics. Currently, Jessica practices nutrition counseling, nutrigenomics, and personal training in her studio in Avon. She may be contact- ed at (860) 321-7234 or online at
www.fi ttoyouct.com. See ad on page 23.
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