A Tolerance Kitchen article.
The below content has been created with the input of a range of dietitians and sources. Following a low histamine diet should always be done alongside a qualified dietitian. Your own unique intolerances may make you more susceptible to certain foods than others, and long term adherence can lead to deficiencies in other important nutrients. You can find a list of trusted histamine dietitians here, all of whom offer 1:1 online sessions to help you get started and work with you to create a personalised diet.
Decoding the Ingredients List: From Fear to Fact
You are standing in a supermarket aisle, trying to choose a simple sauce or a snack. You turn over the packet and are met with a wall of text, including a list of ingredients that contains unfamiliar names and codes like E407 or E621. It is a common experience, and when you are managing histamine intolerance, it can instantly raise questions. Is this safe? Is there a hidden trigger in here?
The good news is that when it comes to E-numbers and additives, the reality is much less scary than it seems. The vast majority are of no concern for histamine intolerance. The key is to learn which ones might be worth a closer look, so you can navigate the supermarket with confidence, not fear. This guide is designed to cut through the noise, helping you understand what these codes mean and which ones actually matter.
What Are E-Numbers, Really?
Before we look at specific additives, it is important to understand what the term ‘E-number’ actually means. The ‘E’ simply stands for ‘Europe’, and it is a systematic code given to a substance that has been approved as a food additive in the UK and European Union.
Many E-numbers are for substances that are completely natural and familiar. For example:
- E300 is Vitamin C (ascorbic acid)
- E160c is paprika extract, used for colour
- E101 is Vitamin B2 (riboflavin), often used as a yellow food colouring
- E948 is Oxygen, used in modified atmosphere packaging to keep salads fresh
Viewing every E-number as a dangerous chemical is a myth. They are neither inherently good nor bad, but instead cover the full range of both healthy additives and unhealthy, ultraprocessed additives. For histamine intolerance, it is not about avoiding all additives, but about being aware of a select few that may influence your personal Histamine Bucket.
The Additives to Be Aware Of
While everyone’s triggers are unique, there are a few categories of additives that are commonly discussed in relation to histamine intolerance. It is important to note that the scientific evidence linking some of these directly to histamine intolerance is limited. The most powerful tool you have is your own food and symptom diary to identify personal patterns.
Carrageenan (E407)
Carrageenan is a common thickener and stabiliser derived from red seaweed. You will find it in dairy-free milks, yoghurts, and processed meats. Some studies have suggested that carrageenan may promote inflammation in the gut. While this is not a direct histamine link, for some people, increased gut inflammation can be a contributing factor to their overall tolerance levels.
Sulphites (E220-E228)
Sulphites are preservatives used to prevent browning and inhibit microbial growth. They are most famously found in wine, but also in dried fruit, cordials, and some processed meats. As we explore in our guide to wine and histamine, a true sulphite sensitivity is not the same as histamine intolerance, and it is much rarer than people think. However, if you know you react to sulphites, it is a separate trigger to be mindful of.
Glutamates (including MSG, E621)
Monosodium glutamate (MSG) is a flavour enhancer that provides an ‘umami’ or savoury taste. It is found in stock cubes, crisps, soy sauce, and many ready meals. MSG does not contain histamine, but some individuals report reactions to it. The mechanism is not fully understood, but it may be that for sensitive people, it acts as a trigger. Often, foods high in MSG are also highly processed and may contain other high-histamine ingredients, making it difficult to isolate the cause.
Certain Artificial Colourings
Some artificial colourings have been anecdotally linked to histamine-like reactions in sensitive individuals. One of the most frequently mentioned is Tartrazine (E102), a yellow dye found in some sweets, soft drinks, and desserts. While research is not definitive, some sources suggest certain artificial colours may encourage the body’s own mast cells to release internal histamine.
The Problem with "Natural Flavourings"
One of the most confusing terms on an ingredients list is “natural flavourings”. This is a catch-all category for flavourings derived from natural sources. The problem is that it does not tell you what that source is. For histamine intolerance, the main concern is that it can be used to describe ingredients like yeast extract.
Yeast extract is very high in other biogenic amines like tyramine and glutamate. While not histamine itself, these compounds can compete for the DAO enzyme needed to break down histamine, effectively making your DAO enzyme less available. This can cause your histamine bucket to fill up more quickly. If you see “natural flavourings” on a savoury, processed product, it is worth being cautious.
A Practical Framework for the Supermarket
Instead of trying to memorise a long list of E-numbers, a simpler approach is often more effective.
- Prioritise Whole Foods: The simplest way to avoid problematic additives is to focus your shopping on fresh, unprocessed ingredients like vegetables, fruits, and fresh meat and fish. The fewer ingredients on the label the less there is to decode, and a shorter list of E-numbers will likely be less processed than a long list
- Read Labels on Processed Foods: Pay the most attention to the labels on ready meals, jarred sauces, savoury snacks, and processed meats. This is where you are most likely to find the additives mentioned above
- Don't Panic: Remember that most E-numbers are harmless. If you see a long list, scan for the few we have discussed or your own known personal triggers, but don't automatically assume the product is a problem
- Trust Your Diary: Your personal reaction is the most important piece of data. If you eat a certain processed food and feel unwell, note down the ingredients. Over time, you may see a pattern emerge that points to a specific additive
For meals where you know you will be consuming more complex, processed ingredients, some people with a diagnosed DAO deficiency find it helpful to plan ahead. It is possible to support the digestion of histamine from food by taking a DAO supplement, like our Aperitif, before the meal. As per the on-pack instructions, one to three capsules can be taken 15 to 20 minutes before you eat.
Ultimately, navigating food additives is about empowerment, not restriction. By understanding what to look for, you can spend less time worrying in the supermarket aisle and more time feeling confident in your choices. As always, if you are struggling to identify your triggers, we strongly recommend working with a registered dietitian who can provide personalised guidance.
This article is for informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional for advice specific to your situation.