Chickpeas, also known as garbanzo beans, are a common dietary staple used in dishes like hummus and curries. As awareness of food sensitivities grows, questions about legumes and their histamine content are becoming common. Understanding how chickpeas interact with the body’s chemical balance is important for individuals who experience adverse reactions to certain foods. This article clarifies the classification of chickpeas regarding histamine and provides guidance for consumption.
What is Dietary Histamine and Histamine Intolerance
Histamine is a naturally occurring biogenic amine that functions as a neurotransmitter and plays a role in the immune system, particularly in inflammatory and allergic responses. It is present in various foods, with levels increasing through microbial activity during processes like fermentation, aging, or spoilage. Aged cheeses, cured meats, and alcoholic beverages are typically high in histamine due to these processes.
Histamine intolerance (HIT) occurs when there is an imbalance between the amount of histamine ingested and the body’s ability to break it down efficiently. The primary enzyme responsible for metabolizing ingested histamine in the digestive tract is Diamine Oxidase (DAO). Reduced activity or a blockage of the DAO enzyme means that histamine is not degraded quickly enough, leading to its accumulation in the body.
Excess histamine can trigger a wide range of symptoms that often mimic an allergic reaction, such as headaches, digestive issues, hives, flushing, or a runny nose. HIT is not a true allergy but requires restricting foods that either contain high levels of histamine or interfere with the DAO enzyme.
Are Chickpeas High Histamine or Histamine Liberators
Chickpeas are not classified among the highest histamine foods, such as sauerkraut or mature cheese. Freshly cooked, dried chickpeas are considered to have low to moderate levels of histamine. However, the classification is more nuanced, as chickpeas can still cause symptoms in sensitive individuals.
Legumes, including chickpeas, are often considered histamine liberators. A histamine liberator does not contain high levels of histamine itself but triggers the release of the body’s own stored histamine from mast cells. This release of endogenous histamine can lead to the same allergy-like symptoms as ingesting a high-histamine food.
Chickpeas contain other biogenic amines, such as putrescine and tyramine, that are not histamine but compete for breakdown by the DAO enzyme. This competition effectively ties up the available DAO, reducing its capacity to degrade histamine present. This mechanism mimics the symptoms of histamine intolerance.
The processing of chickpeas is another major factor influencing their potential to cause symptoms. Canned chickpeas or products like pre-made hummus may have higher histamine levels compared to fresh, dried beans. This increase is due to extended storage time and potential for bacterial growth, which increases the concentration of biogenic amines.
Preparation and Storage Tips for Sensitive Individuals
For individuals with histamine sensitivity, careful preparation minimizes the concentration of biogenic amines. Starting with dried chickpeas is preferable to canned versions, as dried beans have not undergone the extended storage that can lead to histamine buildup. Soaking the dried chickpeas for a minimum of 12 hours before cooking is a helpful practice.
Changing the soaking water frequently, ideally every few hours, is important to wash away potential biogenic amines and prevent microbial growth. The chickpeas should then be cooked thoroughly until soft, and the cooking water should be discarded. This process helps reduce the content of compounds that can interfere with DAO activity.
The freshness of the cooked product is a significant consideration for a low-histamine diet. Histamine levels in food can increase rapidly even when refrigerated due to continued microbial action. Cooked chickpeas should be consumed immediately after preparation, or any leftovers should be frozen quickly to halt the increase in amine content.
If symptoms persist despite careful preparation, temporary substitution might be necessary. Alternatives like white rice or certain low-amine vegetables can provide similar nutritional bulk without the risk of histamine liberation. Consulting a healthcare provider or a dietitian knowledgeable about histamine intolerance is the best way to manage symptoms and ensure a nutritionally complete diet.