What Is Histamine Intolerance?
Histamine is a chemical naturally produced by the body and found in many foods. Most people can process histamine without issue, but some individuals have difficulty breaking it down — leading to a buildup that causes symptoms.
Common symptoms associated with histamine intolerance include:
- Headaches and migraines
- Flushing and skin redness
- Hives, itching, or skin rashes
- Nasal congestion and sneezing
- Digestive issues (bloating, diarrhoea, nausea)
- Fatigue
- Irregular heartbeat
Important: Histamine intolerance should be diagnosed by a healthcare professional. NutraSafe is a food diary and symptom tracking tool — not a diagnostic or treatment app. Always consult your GP or a registered dietitian.
Foods and Histamine
High-Histamine Foods
Aged cheeses, fermented foods (sauerkraut, kimchi, yoghurt, kefir), cured/smoked meats, alcohol (wine, beer), vinegar, tinned fish, tomatoes, aubergine, spinach, avocado
Histamine Liberators
Foods that may trigger histamine release: citrus fruits, strawberries, chocolate, nuts, egg whites, shellfish, some food additives
Generally Lower Histamine
Fresh meat/poultry (not aged), fresh fish (eaten immediately), eggs (cooked yolks), most fresh vegetables, rice, oats, fresh fruits (except citrus, strawberries)
Freshness Matters
Histamine levels increase as food ages. Fresh food generally contains less histamine than leftovers, aged, fermented, or canned products
How NutraSafe Helps Track Histamine
Log Every Meal
Track what you eat with barcode scanning or manual search. Keeping a detailed food diary helps identify patterns between foods and symptoms.
Record Symptoms
Log symptoms when they occur, including type, severity, and timing. Note headaches, flushing, digestive issues, skin reactions, and other symptoms you experience.
Check Ingredients
Scan products to see complete ingredient lists. Identify fermented ingredients, wine vinegar, yeast extract, and other histamine-related ingredients in packaged foods.
Discover Patterns
Over time, NutraSafe helps surface patterns between what you eat and how you feel. Share your food diary with your healthcare provider for more informed discussions.
Tips for Managing Histamine Through Diet
Freshness Is Key
Histamine levels in food increase over time. Eating fresh food — and freezing leftovers immediately rather than refrigerating — may help reduce histamine intake.
Check Ingredient Lists
Packaged foods may contain hidden histamine sources like wine, vinegar, yeast extract, soy sauce, and fermented ingredients. NutraSafe's barcode scanner helps you check before buying.
Keep a Detailed Diary
Symptoms can be delayed, making it hard to identify triggers without careful tracking. Log everything you eat and note symptoms with timing to help spot correlations.
Start Tracking Today
Log meals, record symptoms, and identify potential histamine triggers with a UK food diary app.
Download Free on iOSFrequently Asked Questions
Histamine intolerance occurs when the body cannot break down histamine efficiently. This can lead to symptoms like headaches, flushing, digestive issues, and skin reactions after eating high-histamine foods.
High-histamine foods include aged cheeses, fermented foods (sauerkraut, kimchi, yoghurt), cured meats, alcohol (especially red wine and beer), vinegar, smoked fish, and some vegetables like tomatoes and aubergine.
No. NutraSafe is a food diary and symptom tracker. Histamine intolerance should be diagnosed by a healthcare professional. The app helps you track patterns to discuss with your doctor or dietitian.
Always check the label. NutraSafe helps you spot potential triggers and track reactions — but ingredients change and cross-contamination varies by batch. The packaging is your source of truth.