Living with Ehlers-Danlos Syndrome (EDS) and Mast Cell Activation Syndrome (MCAS) can be challenging, especially when it comes to managing symptoms triggered by certain foods. Diet plays a crucial role in minimizing flare-ups, and knowing what to avoid can make a world of difference. But with so much conflicting information out there, how do you figure out what’s safe?
This blog highlights five common foods that may exacerbate symptoms for those with EDS and MCAS. Whether you’re newly diagnosed or simply seeking to refine your diet, this article offers practical insights for better symptom management.
The Connection Between Diet, EDS, and MCAS
Before we get to the list, it’s important to understand why diet matters. EDS affects connective tissue, while MCAS causes mast cells to release excessive amounts of histamine and other chemicals, leading to allergic-like reactions and inflammation. Together, these conditions can make your body highly reactive to certain foods, especially those that are high in histamine or other inflammatory agents.
The key is adopting a low-histamine, anti-inflammatory diet to reduce triggers and help maintain stability. Now, let's walk through the five specific foods to avoid.
1. Fermented Foods
Fermented foods might be trendy, but for EDS and MCAS patients, they’re often a recipe for disaster. Items like sauerkraut, kimchi, kombucha, and pickles are high in histamines—compounds released when foods ferment.
Why avoid them? The histamine in fermented products can overstimulate your mast cells, leading to symptoms like rashes, headaches, or abdominal pain. While probiotics found in fermented foods can be beneficial for some, their histamine content often outweighs potential benefits for those with MCAS.
Alternative:
Stick to low-histamine gut-friendly options like freshly cooked non-fermented vegetables and fruits. For probiotics, consider supplements specifically designed for low-histamine diets.
2. Aged Cheese and Processed Meats
Aged cheeses, such as cheddar, gouda, or parmesan, as well as processed meats like salami, pepperoni, hot dogs, and bacon, are loaded with histamines and preservatives. These items can spark MCAS reactions, ranging from digestive issues to fatigue and swelling.
Additionally, processed meats often contain nitrates and flavor enhancers that are inflammatory and can worsen joint pain—a common struggle for EDS patients.
Alternative:
Swap cured or aged proteins for freshly cooked or baked meats and fish. Turkey, chicken, and wild-caught salmon are great low-histamine options.
3. Citrus Fruits
Although they may seem harmless, citrus fruits like oranges, lemons, limes, and grapefruits are natural histamine liberators. This means that while they might not contain histamine themselves, they can trigger your body to release mast cell chemicals, leading to a reaction.
What’s worse? Their acidic nature can irritate the gut lining, compounding digestive problems frequently experienced by EDS patients.
Alternative:
Instead of citrus fruits, try low-histamine alternatives like blueberries, apples, or pears. You’ll still get your dose of vitamins without the side effects.
4. Alcohol
Both red wine and beer are high-histamine beverages, but even clear spirits like vodka and gin can exacerbate symptoms in MCAS patients. Alcohol also inhibits the enzyme diamine oxidase (DAO), which is responsible for breaking down histamine in the body. The result? A build-up of histamine, leading to intensified MCAS symptoms like flushing, brain fog, and abdominal discomfort.
On top of that, the dehydrating effects of alcohol can worsen joint pain and fatigue—two common complaints for EDS sufferers.
Alternative:
If you’re looking for a celebratory drink, choose sparkling water infused with fresh, low-histamine fruits like cucumber or mint for a refreshing, inflammation-free option.
5. Tomatoes and Nightshade Vegetables
Tomatoes, along with other nightshade veggies like bell peppers, eggplant, and potatoes, are notorious for triggering inflammation in sensitive individuals. For patients with EDS, this can mean worsened joint pain or stiffness, while MCAS patients may experience hives or digestive cramping.
Tomatoes, in particular, are also histamine-rich and may contribute to mast cell reactions, leaving you wondering why your last “healthy” meal didn’t sit right.
Alternative:
Substitute nightshades with low-histamine veggies like zucchini, green beans, or carrots. Sweet potatoes can also replace starchy white potatoes in most recipes.
Final Tips for EDS and MCAS Patients
Avoiding high-histamine and inflammatory foods is just one piece of the puzzle. Here are a few additional tips to help you manage symptoms through diet:
Cook Fresh: Avoid leftovers, as histamine levels increase the longer food sits. Opt for freshly prepared meals whenever possible.
Track Your Triggers: Maintain a food journal to identify patterns between what you eat and your symptoms.
Consider DAO Supplements: Some patients with MCAS benefit from supplements that support histamine breakdown. Consult a healthcare professional before adding anything new to your regimen.
Take Control of Your Symptoms
Navigating EDS and MCAS can feel overwhelming, but small, dietary changes can create a huge impact. By eliminating high-histamine and inflammatory foods like fermented products, aged cheeses, citrus fruits, alcohol, and nightshade vegetables, you’re taking control of your health and paving the way for more symptom-free days.
Want tailored support as you fine-tune your diet? Reach out to a registered dietitian experienced in EDS and MCAS to help you create a personalized nutrition plan that works for your unique needs.
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