Is Salmon High in Histamine?

Salmon is one of the most popular and nutritious fish available However, for those following a low-histamine diet, the histamine levels in salmon may be a concern. In this article, we’ll explore whether salmon is high in histamine and provide tips for enjoying salmon on a low-histamine diet

What is Histamine?

Histamine is a chemical involved in the body’s immune response, as well as regulating physiological function in the gut, acting as a neurotransmitter, and helping to regulate sleep-wake cycles

The body naturally produces histamine, but it’s also present in certain foods. For most people, normal histamine levels don’t cause any issues. However, some people have excessive histamine levels or histamine intolerance, which causes adverse reactions to histamine in food.

Symptoms of histamine intolerance can include:

• Headaches
• Flushing
• Low blood pressure
• Itching
• Fatigue
• Nausea
• Abdominal pain
• Anxiety

People with histamine intolerance need to follow a low-histamine diet by avoiding or limiting high-histamine foods.

Is Salmon High in Histamine?

Whether salmon is high in histamine depends primarily on two factors:

1. Freshness

Freshly caught salmon contains very little histamine. However, histamine levels increase as the fish ages and decomposes.

So fresh salmon generally has low levels of histamine, while spoiled or unfresh salmon can have high histamine content.

2. Storage and Handling

Proper storage and handling prevents histamine formation in salmon.

Ideally, salmon should be:

• Caught and immediately chilled or frozen
• Kept at temperatures below 38°F (3°C)
• Frozen at -4°F (-20°C) or below
• Never thawed and refrozen
• Consumed within 2 days of thawing

With optimal handling, salmon can remain low in histamine. But improper storage accelerates decomposition, increasing histamine levels.

Histamine Levels in Different Types of Salmon

Different types of salmon can vary in their baseline histamine levels:

• Fresh salmon fillets: Very low in histamine if optimally handled.

• Canned salmon: Canning prevents salmon decomposition, so canned salmon is generally low in histamine. However, improper canning or storage can increase histamine levels.

• Smoked salmon: The smoking process doesn’t significantly increase histamine. However, smoking does accelerate spoilage once opened, so smoked salmon leftovers can quickly develop high histamine.

• Salmon sushi: Freshly prepared salmon sushi is low in histamine. However, sushi left sitting in warmer temperatures can allow histamine-producing bacteria to grow.

• Salmon jerky: Dried salmon jerky has low moisture content, which slows decomposition. Salmon jerky is generally low in histamine if properly processed and stored.

• Salmon roe: Salmon roe or caviar sold in jars or tins can be high in histamine due to the salt and vinegar used in processing. Fresh salmon roe is lower in histamine.

So when buying salmon, freshness and proper handling are more important factors than the type of salmon product.

Tips for Enjoying Salmon on a Low-Histamine Diet

Here are some tips for selecting and preparing salmon if you’re limiting histamine:

• Buy the freshest salmon possible, ideally wild-caught. Avoid salmon that smells fishy or looks dull in color.

• Check sell-by dates and pick salmon with the furthest date. Use within 2 days of purchase.

• Keep salmon chilled below 38°F until ready to cook. Don’t let it sit at room temperature.

• Thaw frozen salmon in the refrigerator, never at room temperature. Cook immediately after thawing.

• Cook salmon thoroughly to at least 145°F internal temperature to destroy bacteria that produce histamine.

• Avoid leftovers. Cook salmon and eat it immediately. Don’t eat any leftovers after 24 hours.

• Use fresh, not aged recipes. Avoid recipes with vinegar, soy sauce, fish sauce, yeast, or bacterial cultures that boost histamine.

• Substitute histamine-releasing foods like spinach, tomatoes, and citrus fruits in recipes.

• Take a DAO enzyme supplement before eating salmon to help break down histamine.

Following these guidelines helps keep salmon histamine levels in check. Be sure to adhere to the diet and medication plans from your healthcare provider as well.

While it contains many beneficial nutrients like omega-3s, salmon isn’t an essential food. If your histamine intolerance is severe, you may need to avoid salmon entirely. But for most, salmon can be part of a low-histamine diet with proper handling.

The Bottom Line

Is salmon high in histamine? It can be if the salmon isn’t optimally fresh and properly stored. But wild-caught salmon handled correctly after catch contains minimal histamine. To enjoy salmon with histamine intolerance, always choose the freshest salmon possible, store it correctly, and cook and consume it promptly. Follow your healthcare provider’s advice and listen to your body’s signals to determine if eating salmon results in adverse symptoms for you. With some care in sourcing and handling, salmon can be part of an anti-histamine lifestyle for many people.