Histamine, Seeds and Nuts

1. Seeds That Commonly Trigger Histamine Release

These seeds contain compounds (lectins, oxalates, salicylates, amines) that provoke mast cells in sensitive individuals.

Chia Seeds

• High in lectins → can provoke mast cells

• Can cause GI fermentation → secondary histamine release

• Common MCAS trigger

  Sesame Seeds (and Tahini)

• High in amine compounds

• Well-documented histamine liberators

• Common allergen → mast-cell hyper-reactivity

  Flax Seeds

• High polyunsaturated fats oxidize easily, producing histamine-stimulating byproducts

• Can irritate a compromised gut lininSunflower Seeds

• Can contain mold residues

• High in omega-6, promoting inflammatory pathways that increase mast-cell sensitivity

  2. Seeds That Are DAO (Diamine Oxidase) Inhibitors (stop the breakdown of histamines)

• These seeds contain compounds that interfere with the enzyme that clears histamine.

• • Pumpkin Seeds

• Not high in histamine, but contain inhibitors of DAO

• Can significantly worsen histamine overload in sensitive individuals

• • Hemp Seeds

• Mild DAO inhibitors

• High omega-6 content → inflammatory responses in some MCAS patients

  3. Seeds With Higher Risk of Mold → Secondary Histamine Reactions

• These aren’t inherently high-histamine foods but commonly carry mold mycotoxins that trigger mast-cell activation.

• Nuts are technically seeds, so included:

• Peanuts

• Extremely high risk of aflatoxin mold

• Major mast-cell trigger

• Cashews

• Often contaminated with mold unless roasted and fresh

• Common MCAS irritant

• Pistachios

• Frequently moldy

• High amine content → pseudo-histamine effect

• 4. Seeds Generally Better for Low-Histamine Diet

• These tend to be well-tolerated by most people with histamine issues:

• ✔ Quinoa (technically a seed; rinse thoroughly to reduce saponins)
  ✔ Millet
  ✔ Amaranth
  ✔ Fresh coconut meat or coconut chips (low histamine unless aged/dried too long)

• Quinoa has a low histamine level, making it a good choice for a low-histamine diet. It is considered a low-histamine food and does not typically trigger the release of histamine in the body. Additionally, quinoa is a source of nutrients like copper, manganese, and zinc that may help lower histamine levels. 

  • Low in histamine: 

    Quinoa is classified as a low-histamine food, unlike other grains that can trigger reactions. Earlier I read reports that Quinoa was not low histamine. That seems to have changed. I will be adding it back into my diet as it was a favorite of mine. I’ll let you know how I fare with it.

  • Supports histamine reduction: 

    It contains nutrients like copper, manganese, and zinc, which are beneficial for individuals on a low-histamine diet, according to BBC Good Food. 

    • Individual tolerance may vary: 

      While generally well-tolerated, it is important to test your individual tolerance to quinoa, as dietary triggers can differ from person to person.

    • Millet is a 

      low-histamine grain and is often recommended as a safe option for those on a low-histamine diet. It does not trigger the body's natural histamine release and is not high in histamine, making it a suitable substitute for higher-histamine grains. That works for me.

    • Lyneah Marks <lyneahmarks@gmail.com>

      Tue, Dec 2, 2:29 PM (1 day ago)

      to me

      Amaranth is considered a 

      low-histamine grain and is often included on low-histamine diet lists. However, it is also high in oxalates, which can act as a histamine liberator for some individuals. Therefore, while it doesn't contain high levels of histamine itself, its oxalate content means that people with histamine intolerance should test their individual tolerance. 

      Low-histamine properties

      • Amaranth is listed as a gluten-free, low-histamine grain by several reputable sources.

      • It does not appear to trigger the body's natural histamine release, unlike high-histamine or histamine-releasing foods. 

  Why Seeds Become Histamine Triggers: Histamine reactions from seeds are usually due to:

  • Mold or oxidation (common in storage)

  • DAO suppression

  • Gut irritation → mast cell activation

  • High amine or polyamine content

  • Lectins and saponins stimulating mast cells

  Seeds are small but concentrated—so even small servings cause reactions in sensitive individuals.

  Common Symptoms When Seeds Trigger Histamine

  • Head pressure or migraines

  • Flushing or itching

  • Increased heart rate

  • Sinus congestion

  • Loose stools or urgency

  • Anxiety or restlessness

  • Temperature dysregulation