John Miller
Mushrooms have been consumed by humans for thousands of years for their nutritional and medicinal properties. They are a source of polysaccharides, proteins, vitamins, minerals, trace elements, and antioxidants. While nearly all foods contain some histamine, mushrooms are generally considered a low-histamine food and may be suitable for individuals following a low-histamine diet. However, some studies suggest that certain types of mushrooms, especially when dried or processed, may contain higher levels of histamine or histamine-like substances, which can trigger histamine intolerance symptoms in sensitive individuals.
| Characteristics | Values |
|---|---|
| Histamine levels | Low to medium |
| Histamine-like substances | Yes |
| Safe for low-histamine diets | Yes, but with caution |
| Types | Shiitake, reishi, cordyceps, cremini, white, button, portobello, lion's mane |
| Other benefits | Medicinal, antihistamine, antitumor, antiviral, antimicrobial, anti-inflammatory, hypocholesterolemic |
| Storage | Refrigerate fresh mushrooms, avoid canned, dried, and cooked forms |
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What You'll Learn
Mushrooms are low-histamine foods
Mushrooms have been consumed by humans for thousands of years due to their medicinal properties, and they are known to have antiviral, antimicrobial, anti-inflammatory, hypocholesterolemic, and antitumor activities. They are also a source of prebiotics and food supplements, containing a variety of beneficial compounds such as polysaccharides, proteins, vitamins, minerals, trace elements, and antioxidants. The lion's mane mushroom, in particular, has been studied for its potential effects on the gut-brain axis connection and neurogenesis.
When following a low-histamine diet, it is recommended to choose fresh, whole foods and avoid processed, aged, dried, canned, very ripe, and fermented options. Fresh mushrooms can be included in this diet, but it is important to store them in the refrigerator and discard them if they show signs of molding, aging, or decay. Individuals with histamine intolerance should consult their doctor about taking antihistamine medications or altering their medication regimen, and they may benefit from dietary supplements like copper, vitamin B6, and vitamin C.
While mushrooms are generally considered low-histamine, some sources suggest that they may cause symptoms in individuals with histamine intolerance. The SIGHI List, a trusted source for histamine intolerance, lists mushrooms as incompatible, indicating significant symptoms at the usual intake. However, the specific foods to limit or avoid on a low-histamine diet can vary from person to person based on their sensitivity. It is always advisable to consult a healthcare provider before making any significant dietary changes or introducing new foods.
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Histamine intolerance
The condition is driven by factors that cause a decrease in the levels or activity of the DAO enzyme, which is responsible for breaking down histamine ingested through food. Genetic factors, such as gene mutations, can lead to the production of less or dysfunctional DAO. Medications can also temporarily block or prevent the production of DAO, with about 20% of the European population consuming drugs that could decrease DAO activity. Examples of such medications include verapamil, clavulanic acid, and isoniazid. Additionally, gastrointestinal disorders like inflammatory bowel disease (IBD) can cause DAO deficiency.
Individuals with histamine intolerance can manage their symptoms by incorporating low-histamine foods into their diet. It is important to consult a healthcare professional before eliminating any foods from the diet. Antihistamines and DAO supplements may also help reduce symptoms. Routine lab testing can help determine how well histamine intolerance is being managed.
Mushrooms are generally considered low-histamine foods and may be safe to include in a low-histamine diet. Common types of edible mushrooms include shiitake, reishi, cordyceps, cremini, white, button, and portobello mushrooms. However, while histamine levels in mushrooms vary, studies suggest that their high putrescine content, another type of amine, could increase the adverse effects of histamine. This may be why some people associate mushroom consumption with histamine intolerance side effects and choose to avoid them. To minimise bacteria production, it is recommended to choose fresh mushrooms over canned, dried, or cooked forms, and to store them in the refrigerator.
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Medicinal mushrooms
Mushrooms are generally considered low-histamine foods and may be included in a low-histamine diet. However, it is important to note that histamine levels in mushrooms can vary, and some individuals may experience histamine intolerance symptoms after consuming them. To minimize any adverse effects, it is recommended to choose fresh mushrooms over canned, dried, or cooked forms, and to store them properly in the refrigerator.
- Lion's Mane (Hericium erinaceus): Known for its potential neuroprotective and gut-brain axis connection properties.
- Reishi (Ganoderma lucidum): Used for its anti-inflammatory, antimicrobial, and potential antitumor activities.
- Chaga (Inonotus obliquus): Contains high levels of antioxidants and may offer anti-aging benefits.
- Cordyceps (Ophiocordyceps sinensis): Exhibits immunomodulatory and potential antitumor effects.
- Shiitake (Lentinula edodes): Contains anti-inflammatory and antimicrobial properties.
- Turkey Tail (Trametes versicolor): Known to strengthen the immune system and is used as an adjuvant therapy in cancer treatment.
These medicinal mushrooms have been studied for their broad spectrum of pharmacological activities, including anti-inflammatory, antimicrobial, immunomodulatory, anticancer, antioxidant, neuroprotective, and digestive properties. They have been used to treat infections, lung diseases, and cancer, often in conjunction with standard cancer treatments like chemotherapy and radiation. The specific structural features of the molecules in these mushrooms, such as polysaccharides and glucans, contribute to their biological activities and potential health benefits.
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Side effects of mushroom consumption
Mushrooms are generally considered to be low-histamine foods and may be included in a low-histamine diet. However, some people with histamine intolerance may experience side effects from mushroom consumption. While histamine levels in mushrooms vary, studies suggest that a high putrescine content in mushrooms could increase the adverse effects of histamine. This may be the reason why some people experience histamine intolerance symptoms after consuming mushrooms.
The side effects of mushroom consumption for people with histamine intolerance may include headaches, nasal congestion, fatigue, and gastrointestinal disturbances. It is important for individuals with histamine intolerance to work closely with a healthcare provider to determine the types and amounts of mushrooms that can be safely included in their diet. Practical tips for including mushrooms in a low-histamine diet include choosing fresh mushrooms over canned, dried, or cooked forms, and storing them in the refrigerator to minimize bacteria production.
Additionally, it is important to note that certain types of mushrooms, known as "magic mushrooms" or "shrooms," contain the hallucinogenic substance psilocybin. Consumption of these mushrooms can lead to a range of effects, including euphoria, hallucinations, and sensory distortion. While psilocybin is not considered addictive, some people may experience negative side effects such as anxiety, paranoia, and short-term psychosis. The effects of magic mushrooms can vary widely and may be influenced by factors such as mental health, setting, quantity, and expectations.
Furthermore, regular use of magic mushrooms can lead to tolerance, and cross-tolerance with other drugs such as LSD and mescaline has been observed. Combining magic mushrooms with certain other drugs, including over-the-counter or prescribed medications, can be unpredictable and dangerous. It is important to note that psilocybin mushrooms are illegal in most parts of the world, including the United States, due to their potential for abuse and lack of legitimate medical purpose according to the Drug Enforcement Administration (DEA). However, recent research suggests that psilocybin mushrooms may have benefits for physical and mental health.
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Practical tips for including mushrooms in a low-histamine diet
Mushrooms are generally considered a low-histamine food and may be consumed as part of a low-histamine diet. However, it's important to note that individual sensitivity to histamine varies, and some people may experience intolerance symptoms when consuming mushrooms. Here are some practical tips for including mushrooms in a low-histamine diet:
Firstly, opt for fresh mushrooms over canned, dried, or cooked varieties. Fresh foods typically contain lower levels of histamine compared to processed, aged, or dried alternatives. Additionally, choose whole mushrooms instead of sliced or pre-packaged options to minimize processing.
When purchasing mushrooms, select those with firm, intact caps and gills. Avoid mushrooms with visible signs of molding, aging, or decay, as these indicators can signify higher histamine levels and potential spoilage. Proper storage is crucial, so keep the mushrooms refrigerated to maintain freshness and slow down bacterial growth, which can increase histamine levels.
While cooking mushrooms, prepare them simply by lightly sautéing or grilling. Avoid overly complex or heavily spiced dishes, as other ingredients can contribute to histamine levels in the final dish. It is recommended to cook mushrooms at moderate temperatures to preserve their nutritional value.
It is important to monitor your body's response when including mushrooms in your low-histamine diet. Some people may experience symptoms such as headaches, nasal congestion, fatigue, or gastrointestinal issues. If any adverse effects occur, reduce your mushroom consumption or consult a healthcare professional for personalized advice.
Lastly, remember that individual tolerance varies, and some people may be more sensitive to the histamine-like substances in mushrooms. Start with small portions and gradually increase your intake while observing your body's reaction. This gradual approach will help you determine your personal tolerance level and ensure a comfortable low-histamine diet.
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Frequently asked questions
Mushrooms are generally considered to be low-histamine foods, but they do contain histamine-like amines such as putrescine that could increase the adverse effects of histamine. It is important to watch for side effects such as headaches, nasal congestion, fatigue, and gastrointestinal disturbances after eating mushrooms.
Some tips for maintaining a low-histamine diet include choosing fresh, whole foods and avoiding processed, aged, dried, canned, very ripe, and fermented foods. It is also important to store fresh foods in the refrigerator and toss them out as soon as they show signs of moulding, aging, or decay.
Some common side effects of histamine intolerance include coughing, wheezing, and watery eyes. Other symptoms include headaches, nasal congestion, fatigue, and gastrointestinal disturbances.
If you suspect you have a histamine intolerance, you should consult a doctor. They may suggest avoiding all foods high in histamines for a few weeks and then slowly adding them back into your diet one at a time to see if any particular food triggers your symptoms. Allergy testing, such as skin prick tests or blood tests, can also help determine if you have a histamine intolerance.
