Histamine Intolerance Explained
Do you experience intense seasonal allergy symptoms all year round?
Do you struggle to fall asleep at night?
Does your skin break out in rashes, seemingly out of nowhere?
Do you suffer from anxiety and depression?
What about nausea, abdominal cramping, or painful menstrual periods?
If you answered “yes” to any or all of these questions, you may have an undiagnosed histamine intolerance. Before I delve into what histamine intolerance is, I think it’s important to define what histamine is and the role it plays in the body.
The Function of Histamine In the Body
Histamine gets a “bad rap” because it is often associated with irritating allergy symptoms, but it actually plays a vital role in several of the body’s functions and processes.
Histamine is released as an immune response that triggers inflammation in the body when it is injured or exposed to an infection. This acts as an alarm that alerts white blood cells to come and fight off the infection or aid in healing the injury. Histamine also functions as a neurotransmitter that helps keep us awake (this is why antihistamines often make us feel drowsy). And, last but certainly not least, histamine is what triggers the release of gastric acid in the stomach, making it essential for proper digestion.
All that to say, histamine is a helpful amino acid with an important role to play in the body. The problem arises when histamine is unable to be broken down and gets stuck in the body. This is when people start to experience symptoms of histamine intolerance.
What is histamine intolerance?
Histamine intolerance is an allergic reaction that occurs when the body is unable to break down and metabolize the histamine that it makes, or that is found in certain foods. When this happens, there is an excess of histamine circulating throughout the body, leading to a wide variety of symptoms that affect the gut, lungs, skin, brain and cardiovascular system.
There are two helpful enzymes that ensure histamine gets broken down properly. Histamine N-methyltransferase (HMT) is the enzyme responsible for breaking down histamine found in the Central Nervous System and Diamine Oxidase (DAO) is responsible for breaking down histamine found in the food we eat.
If someone is deficient in either of these enzymes, histamine isn’t able to be broken down properly, which can lead to any of the following symptoms:
Insomnia
Arrhythmia or an unusual heartbeat
Rashes and hives
Brain fog, headaches and migraines
Flushing
Vertigo or dizziness
Tissue swelling
Joint pain
Abdominal cramping
Hypertension
Difficulty regulating body temperature
Anxiety
Depression
Nausea and vomiting
Abdominal cramps
Flushing
Nasal congestion, sneezing, difficulty breathing
Abnormal menstrual cycle
Heavy/painful periods
Fatigue
Leading Causes of Histamine Intolerance
The most common cause of histamine intolerance is a Diamine Oxidase (DAO) deficiency. DAO is required for breaking down histamine in the food we consume. Without it, histamine gets absorbed into the bloodstream leading to an allergic reaction that manifests in many different ways.
However, it’s important to note that a lack of DAO in the body is typically an indication of poor gut health. DAO is made in the intestinal lining, so if there is any damage to the lining of the intestinal wall, this often leads to a DAO deficiency. With that being said, histamine intolerance is often a secondary symptom of gut inflammation which can be caused by leaky gut syndrome, SIBO, Irritable Bowel Syndrome, a gluten intolerance or Celiac Disease.
Something else to keep in mind is that the majority of people who develop histamine intolerance are women. This is because of a hormone called “oestrogen” that dramatically increases before ovulation, which in turn, increases histamine production. Several studies have shown that oestrogen, specifically in the form of “oestradiol,” can activate mast cells which are known for their role in releasing histamine into the bloodstream when activated by the immune system.
This creates a vicious cycle where estrogen and histamine begin to feed on each other. Here’s how it works:
An increase in estrogen levels triggers a histamine release
Histamine causes increased estrogen production
This production of estrogen triggers the release of even more histamine and the cycle repeats itself
In addition to this, other causes of histamine intolerance can include:
GI bleeding
Histamine-rich foods
Nutrient deficiencies (B12, folate, B6, B2, B1, Zn, C, methionine)
Allergies (IgE reactions)
How to Treat Histamine Intolerance
Since histamine intolerance is usually an indicator of an underlying issue with the gut, the best way to eliminate it is to focus on treating and healing gut dysbiosis (microbial imbalance). There are several conditions that can cause gut dysbiosis (leaky gut syndrome, irritable bowel syndrome, SIBO, Celiac Disease, etc) so it’s important to identify the underlying cause of your symptoms with a medical professional.
If you think you may have histamine intolerance, you’ll want to…
Track your menstrual cycle – Since histamine levels rise and fall with oestrogen, track your cycle to see if there is a pattern of symptoms intensifying leading up to ovulation or your menstrual period.
Adopt a lower histamine diet (more on this below) – Histamine is in a majority of foods, so the goal is to reduce the total amount of histamine rich foods that you consume. If you are histamine intolerant, you should notice a level of improvement in your symptoms within 2-3 weeks of adopting a low histamine diet.
Rule out underlying conditions – Since histamine intolerance is often a sign of a deeper issue relating to the gut, ensure you rule out other underlying causes of your symptoms such as Celiac Disease, Inflammatory Bowel Disease (IBD), Lactose Intolerance, and Small Intestinal Bacterial Overgrowth (SIBO).
Check your medications* – certain medications such as antidepressants, antipsychotics, blood pressure medications, antibiotics, diuretics, muscle relaxants and malaria drugs interfere with adequate DAO enzyme production. *If you are on any of these medications, it is crucial that you discuss this with a medical professional and do not stop taking them unless directed by your doctor.
Adopting a Low Histamine Diet
If you decide to adopt a low histamine diet, here is a list of histamine rich foods that you’ll want to avoid as much as possible:
Certain fruits such as citrus, bananas, papaya, pineapple, strawberries, dried fruits (apricots, prunes, dates, figs, raisins)
Certain vegetables such as avocados, eggplant, spinach, tomatoes, sauerkraut and other fermented vegetables
All nuts
All dairy products (including fermented dairy such as yogurt and kefir)
Coconut yogurt and other fermented alternative dairy products
Cured meats such as bacon, salami, pepperoni, deli meats, hot dogs,
Shellfish, mackerel, tuna, smoked fish, anchovies, sardines
Starches like soured breads or wheat germ (anything with yeast)
Seasonings and other ingredients like pickles, olives, vinegars, miso, soy sauce, tamari, mayonnaise, artificial preservatives and dyes
Wine, champagne, beer (alcohol in general), kombucha, energy drinks, black and green tea, yerba mate
Chocolate
Instead, here is a list of low histamine foods to stick to:
All Fresh fruits except citrus, banana, papaya, pineapple and strawberries
All fresh vegetables except avocados, eggplant, spinach and tomatoes
Coconut milk, rice milk, hemp milk or almond milk
Freshly cooked meat, poultry (frozen or fresh), freshly caught fish, and eggs
Coconut oil and olive oil
Leafy herbs
Herbal teas (no green or black tea)
Get to the root of your Histamine Intolerance
All in all, the best way to treat histamine intolerance is to get to the root of your symptoms alongside a trusted doctor or medical professional. If you suspect that you have histamine intolerance and would like my professional opinion, schedule a free consultation call with me today. I would love to examine your symptoms further and come up with the best treatment plan for you, so you can get back to living a life uninhibited by histamine intolerance.
