Oct 145 min read

Low Histamine Fish Options: A Guide for Managing Histamine and Mast Cell Symptoms

When it comes to managing histamine or mast cell activation symptoms, diet plays a crucial role in minimizing symptoms. Histamine is a naturally occurring compound in certain foods, and fish can be a significant source if not handled properly.

For those sensitive to histamine, choosing the right fish is essential to avoid adverse reactions.

In this guide, we'll explore how to select fish with lower histamine levels, highlight the best low histamine options, and provide tips to ensure your seafood choices support your health.

Why Histamine Levels Matter in Fish

Histamine can form in fish when it’s not stored or handled correctly, particularly in species prone to higher levels of this compound. Fish naturally contains histidine, an amino acid that, under the right conditions, can convert to histamine through bacterial action.

This process is accelerated when fish is not kept cold enough from the moment it’s caught until it reaches your plate. For those with histamine intolerance or MCAS, consuming high-histamine fish can lead to uncomfortable or even severe reactions, including headaches, hives, digestive issues, and more.

Why Eating Fish is Beneficial for Your Health

Incorporating fish into your diet is not only a great way to access high-quality protein, but it’s also one of the best sources of omega-3 fatty acids, which are essential for heart health.

Omega-3s, found abundantly in fatty fish like salmon, have been shown to reduce inflammation, lower blood pressure, improve cholesterol levels, and reduce the risk of heart disease (1).

Additionally, omega-3 fatty acids have been shown to inhibit mast cell degranulation—the release of mast cell mediators including histamine, prostaglandin D2, leukotrienes, and cytokines (2).

For individuals with histamine intolerance or mast cell activation syndrome (MCAS), this is crucial because it helps reduce the overactivation of mast cells that contribute to symptoms.

Getting good quality omega-3s from fish is a key reason to include low histamine fish in your regular diet. Fish oil, which is rich in EPA and DHA (two important omega-3s), also supports brain health and can help regulate immune function, further contributing to overall wellness.

When selecting low histamine fish, you’re not only managing your histamine levels but also benefiting from these vital nutrients that promote long-term health.

Choosing the Right Fish

1. Freshly Frozen Fish:

Opt for freshly frozen fish that is frozen immediately after being caught. This quick- freezing process, often referred to as "flash-freezing," helps inhibit the formation of histamine, making it a safer choice.
Look for labels that specify "freshly frozen" or "flash-frozen" to ensure the fish has been preserved at its peak freshness.
Recommended low histamine options: Cod, salmon, trout, hake, redfish, zander, mahi mahi, and haddock are good choices. These fish are less likely to develop high levels of histamine when properly handled.

2. Fresh Fish:

Choose fresh fish from reputable sources where you can trust the handling and storage practices. Fresh fish should be displayed on ice, have a fresh, clean odour, and be caught the same day.
Select skinless cuts whenever possible, as fish skin can harbour histamine-producing bacteria.

Fish to Avoid

Certain types of fish and processing methods can lead to higher histamine levels and should be avoided by those sensitive to histamine.

1. Canned Fish:

The preservation process in canned fish often results in higher histamine levels. Opt for fresh or freshly frozen alternatives instead.

2. Dried or Salted Fish:

Drying and salting can significantly increase histamine levels. Fresh or freshly frozen fish are safer options.

3. Smoked Fish:

The smoking process can elevate histamine content.

4. Marinated Fish:

Marinating fish can trigger histamine release due to the ingredients used and the process itself. Stick to plain or lightly seasoned fish.

5. High Histamine Fish:

Certain fish and seafood are naturally higher in histamine and should be avoided. These include mackerel, herring, sardine, anchovies, tuna, shrimp, crab, squid, mussels, and other shellfish.

Best Low Histamine Fish Options

If you’re looking for low histamine fish options that are also widely available, salmon and cod (pictured here) are excellent choices.

These fish are not only nutritious but also tend to have lower histamine levels when handled properly.

Always opt for skinless cuts to further reduce the risk of histamine exposure.

Low Histamine Salmon Recipe: Pressure-Cooked from Frozen

Cooking salmon from frozen in a pressure cooker is an excellent way to keep histamine levels low, as it minimizes both cooking and thawing time.

This simple recipe uses just salt and fresh dill to keep the flavours light and safe for those with histamine sensitivity.

Pressure cooking also helps retain moisture, making the fish tender and delicious.

Ingredients:

- 4 frozen salmon fillets (about 4-6 ounces each)

- 1 cup water

- 1 teaspoon Himalayan or Redmond’s salt

- 2 tablespoon fresh dill, chopped

Instructions:

1. Prepare the Salmon:

Place the frozen salmon fillets directly into the pressure cooker on a trivet.

2. Add Liquid:

Pour 1 cup of water over the fish and into the pressure cooker. Pouring it over the fish will wet the fish so that the seasonings can stick to it. This added water will also keep the salmon moist while cooking.

3. Season:

Sprinkle each fillet with salt and fresh dill.

4. Cook the Salmon:

Secure the lid on the pressure cooker and set it to cook on high pressure for 3-4 minutes. The short cooking time is key to maintaining low histamine levels.
Once the cooking time is complete, allow the pressure to release naturally for about 1 minute, then perform a quick release to fully depressurize. Check the internal temperature for doneness. It should be 145°F (63°C) or higher. If it hasn’t reached that temperature, let it sit in the pot with the lid closed for an additional minute or two until it reaches 145°F (63°C).

5. Serve:

Carefully lift the trivet out of the pot and remove the salmon fillets using a spatula, as they will be tender and may easily break apart.
Serve immediately with a side of steamed vegetables or a fresh salad.

This pressure-cooked salmon recipe is a perfect low histamine meal that’s quick, simple, and full of flavour. By cooking from frozen and using the pressure cooker, you can enjoy a nutritious and safe dish without worrying about triggering histamine-related symptoms.

Additional Tips for Managing Histamine Levels

Consider the source: Buy fish from trusted sources where you can verify the freshness and handling practices.
Cook it right: Cooking methods like poaching, or steaming are preferable. Avoid any preparation method that involves prolonged storage or exposure to room temperature, as these can encourage histamine formation.
Store safely: If you’re not cooking your fish immediately, keep it in the freezer. Freezing is the only way to stop histamine formation. Never leave fish out at room temperature for extended periods.

The Right Fish for Symptom Management

Choosing low histamine fish is a key strategy for those managing histamine or mast cell mediated symptoms. By opting for freshly frozen or properly handled fresh fish and avoiding high histamine options like canned, dried, salted, smoked, or marinated fish, you can enjoy the benefits of seafood without triggering unwanted symptoms.

Remember, managing histamine from foods is all about being mindful of your choices and understanding how different foods can affect your body. With the right approach, you can maintain a diverse and enjoyable diet that supports your overall health and well-being.

Looking for more simple low histamine meal ideas that won't set off your symptoms?

We have a few fish recipes in our cookbook, plus another 135+ recipes to help make meal time a breeze when you are struggling with histamine or mast cell mediated symptoms.