组胺，减少食品

Histamine is a chemical that occurs naturally in the body to help lessen the effects of allergic reactions. It's present in especially大量在胃肠道，肺和皮肤，这是很多你身体的自然过程中的一个重要组成部分。

When the body encounters a foreign substance it deems to be potentially invasive, it releases histamine to stop the substance from spreading. The affected area becomes inflamed while your body works to rid itself of whatever it has deemed to be a problem. You might start itching, sweating or sneezing — any response typically associated with an allergic reaction.

这是为了保证你的安全与有毒物品的过程，但有时，人们especially sensitive to histamine和经验的突发对看似毫无理由。当他们吃某些食物，他们可能会注意到一个不利的，往往严重的身体反应。

Histamine intolerance can sometimes be confused with食物过敏，and the cause remains somewhat of a mystery. It typically has to do with your body's higher than normal levels of histamine, sometimes due to enzyme imbalances.

如果你是concerned you may have a sensitivity to histamine, talk to your doctor about how you can lessen its effects. The symptoms may be slightly different for everyone, so the treatment should be customized to match the situation.

阅读更多：How to Get Rid of an Allergic Reaction Rash

One potential way to deal with symptoms of histamine intolerance is to take DAO supplements regularly. DAO enzyme is a chemical that regulates the amount of histamine present in the body — so when you are deficient in DAO, you may be more likely to experience problems with excessive histamine.

According to theInternational Society of DAO Deficiency，symptoms of this include migraines, gastrointestinal issues, chronic fatigue and extremely dry skin. Though research on DAO enzyme deficiency is limited, it is thought to beone cause of histamine intolerance.因此，它可能是负责一些你所遇到的过敏症状。

DAO supplements have yet to be studied in depth, so it is unclear whether they provide long-term relief from histamine-related issues. A small study of 100 people published in the February 2019 issue of the journalClinical Nutritionfound that DAO supplements reduced migraines in people with DAO deficiency, suggesting that it could have a significant overall effect.

Another study of 198 people, this one in the February 2019 issue of theJournal of Physiology and Biochemistry发现的证据表明，偏头痛直接关系到DAO不足。如果你是好奇DAO补充剂可能是如何工作的for you, talk to your doctor about your interest.

阅读更多：Are Supplements Safe? Here's What You Really Need to Know

对付组胺不耐受的另一种方式是消耗了大量的组胺减少食物。某些饮食主食含有组胺的只有低的水平，这将让你不必频繁的不良反应。这些食品是可以安全食用的人有组胺的不平衡。

在一般情况下，它的智能avoid canned or overly processed foods，其通常含有更高量的组胺。尽量吃新鲜，纯天然的食品和在家里做饭越多越好。更可以留在你的饮食中，更好地了解你什么都可以控制哪些食物可能会导致您的问题。

该组胺不容忍意识运动建议吃新鲜水果（草莓除外），新鲜蔬菜（西红柿除外），不含麸质的谷物，蛋黄和新鲜的肉。制作自己的膳食，随时就可以了，尽量避免与添加剂或农药的食品。

虽然这样的饮食可以帮助减少你的症状，也可以遵循比在同一时间几个星期较长时是非常严格的。使你的饮食有大的变化之前，一直跟您的健康护理专业人员对这些限制是否可以为你工作。

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一样，因为它是有助于提高你的低组胺食物的摄入，重要的是降低你的含有组胺食品的消费同样重要。避开酒精，canned or pickled foods, smoked meat, salty snacks and cheese, as much as you're able. These foods are naturally high in histamines and could potentially trigger a reaction.

Some foods do not contain histamines directly, but they have a属性触发组胺释放每当你使用它们。这些被称为组胺解放者，他们包括柑橘类水果，干果，西红柿，坚果，菠菜和巧克力。这是最好避开这些食物，以及如果你正在寻找开始低组胺饮食。

咖啡因，许多人的主食，已被证明promote histamine release。Especially when your digestive system is just waking up, caffeine onsets activity in the histamine neurons in the body, which can be problematic for some people who are sensitive. That morning cup of coffee might not be the best thing for your health — it could be worth trying decaf to see if it helps you.

请记住，没有一个放之四海而皆准的所有公式处理组胺不耐受。一个2014年11月的文章中杂志营养和饮食的学院notes that each person's treatment approach should be unique to their situation. A registered dietitian can work with you to try different dietary restrictions and see what works.

这不是通常的实际停止食用含有组胺的所有产品，除了在最极端的情况下。您可能会发现你更强烈的反应有些食物比其它，在这种情况下，你会你的饮食中获益，以配合您的个人需求。

交谈关于消耗更多的组织胺减少食物的兴趣您的健康保健提供者，你就可以开始测试这个新的饮食，看看它是如何影响你。