Table of Contents
What is Histamine?
Although histamine is necessary for many body processes, too much of it can have negative health effects, particularly in those who are histamine intolerant.
What is Histamine Intolerance?
Causes of Histamine Intolerance
- Decreased DAO Activity: Some people inherently have lower DAO production, which makes it more difficult for their bodies to properly digest histamine.
- Gastrointestinal Disorders: Disorders like Crohn’s disease, inflammatory bowel disease, and food allergies can cause histamine buildup and decreased DAO synthesis.
- Eating meals High in Histamine: Some meals, especially fermented and aged foods, have a lot of histamine and might cause symptoms.
- Alcohol and Drugs: Both alcohol and various drugs (such as antidepressants, antibiotics, and painkillers) can increase histamine release or block DAO, which exacerbates symptoms.
- Genetic Factors: According to certain research, people may be more susceptible to histamine intolerance if they have genetic alterations that impact the activity of the DAO enzyme.
Symptoms of Histamine Intolerance
- Gastrointestinal Issues: Bloating, diarrhea, stomach pain, nausea
- Respiratory Problems: Nasal congestion, sneezing, difficulty breathing
- Skin Reactions: Flushing, hives, itching
- Cardiovascular Effects: Low blood pressure, dizziness, heart palpitations
- Neurological Symptoms: Headaches, migraines, anxiety, difficulty sleeping
Diagnosing Histamine Intolerance
Histamine intolerance cannot be diagnosed with a single test, however it can be found using a variety of methods:
- Symptom Assessment: Monitoring symptoms and how they relate to foods high in histamine or alcohol use.
- DAO Activity Test: Assessing blood levels of the DAO enzyme to identify deficiencies.
- Elimination Diet: This involves cutting out foods high in histamine for a few weeks and then reintroducing them gradually to see how symptoms alter.
- Histamine Provocation Tests: These tests, which are carried out under medical supervision, use controlled histamine consumption to track reactions.
Managing Histamine Intolerance
- Adhering to a Low-Histamine Diet: Steer clear of foods high in histamine, including fermented goods, aged cheeses, cured meats, alcohol, and some vegetables (e.g., eggplant, tomatoes, and spinach).
- Taking DAO Supplements: For people with low enzyme activity, DAO enzyme supplements may assist enhance histamine breakdown.
- Using Antihistamines: Although they don’t deal with the underlying reason, antihistamines can reduce symptoms by blocking histamine receptors.
- Avoiding Medicines That Block DAO: seeking advice from a medical professional regarding substitute drugs that don’t block DAO.
- Enhancing Gut Health: DAO activity may be increased by promoting gut health using probiotics, digestive enzymes, and an anti-inflammatory diet.
Foods High in Histamine
- Aged and Fermented Foods: Cheese, yogurt, kefir, sauerkraut, kimchi, vinegar
- Processed Meats: Salami, ham, bacon, smoked fish
- Alcoholic Beverages: Wine, beer, champagne
- Certain Vegetables: Tomatoes, spinach, eggplant, avocados
- Citrus Fruits: Oranges, lemons, limes, pineapples
- Leftover Foods: Reheated or stored food tends to accumulate histamine
Low-Histamine Alternatives
- Fresh Meats & Fish: Chicken, turkey, fresh white fish
- Gluten-Free Grains: Rice, quinoa, oats
- Fresh Fruits: Apples, pears, blueberries, watermelon
- Fresh Vegetables: Carrots, zucchini, lettuce, cucumbers
- Dairy Alternatives: Coconut milk, almond milk
Need help applying this knowledge to your body in a simple and practical way? I’m here to guide you! Feel free to reach out with any questions or book a session online.
FAQs
Yes, stress can trigger histamine release in the body, worsening symptoms. Chronic stress impacts gut health and immune function, making it harder for the body to break down histamine effectively. Managing stress through mindfulness, meditation, and deep breathing exercises can help reduce symptoms.
No, histamine intolerance is different from an allergy. While both can cause similar symptoms like itching, swelling, and congestion, an allergy involves an immune system response, whereas histamine intolerance is due to the body’s inability to break down histamine efficiently.
The time frame varies for each person, but many experience symptom relief within a few days to a couple of weeks after following a low-histamine diet and supporting gut health. Long-term improvement depends on addressing underlying causes like enzyme deficiencies or gut imbalances.
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