If you’ve ever experienced bloating, fatigue, or strange reactions to certain foods and wondered what’s behind it, histamine intolerance might be the missing piece of the puzzle. While histamine is often associated with allergic reactions, its connection to gut health is pretty interesting (if you're a gut health nerd like I am...).

In this blog, we’ll break down what histamine intolerance is, how it relates to gut health, and actionable steps to help you balance your histamine levels.

What is Histamine Intolerance?

Histamine is a naturally occurring compound in the body with essential roles in digestion, immunity, and as a chemical messenger. However, problems arise when histamine builds up faster than the body can break it down, leading to a condition called histamine intolerance (or histamine excess).

Common Symptoms of Histamine Intolerance:

• Bloating and abdominal discomfort
• Irregular bowel movements
• Fatigue after meals
• Flushing or rashes
• Runny or stuffy nose
• Pre menstrual symptoms
• Headaches or migraines

These symptoms often overlap with other gut-related issues, making histamine intolerance tricky to pinpoint without proper investigation.

Understanding the "Histamine Bucket" Analogy

Imagine your body is like a bucket, and histamine is the water filling it. Under normal circumstances, your body produces enzymes like DAO (diamine oxidase) to "drain the bucket," keeping histamine levels in balance.

However, if too much histamine is added to the bucket—through food, stress, environmental triggers, or gut imbalances—or if the "drain" is blocked (due to enzyme deficiencies or other issues), the bucket can overflow, leading to symptoms. 

By following a low-histamine diet, you're essentially controlling how much water you add to the bucket, giving your body time to process the histamine already present. Addressing underlying causes, such as gut health or enzyme deficiencies, is like repairing the drain, ensuring the bucket doesn’t overflow in the future.

The Role of Gut Health in Histamine Intolerance

Your gut plays a vital role in regulating histamine levels. Here’s how:

Gut Bacteria and Histamine

Some gut bacteria naturally produce histamine, while others help break it down. When the balance of gut bacteria (known as the gut microbiome) is disrupted—a condition called gut dysbiosis—histamine levels can rise.

The DAO Enzyme’s Role

In a healthy gut, the enzyme DAO (diamine oxidase) breaks down excess histamine. However, low DAO levels caused by inflammation, genetics, or medication can make it harder for the body to process histamine, leading to intolerance.

Leaky Gut and Histamine

A damaged gut lining, often referred to as leaky gut, can increase histamine sensitivity. When the gut lining is compromised, it allows histamine and other irritants to enter the bloodstream, triggering widespread symptoms.

Foods High in Histamine and What to Avoid

Certain foods are naturally high in histamine or trigger its release in the body. Being aware of these can help you manage your symptoms.

Common High-Histamine Foods:

1. Aged cheeses (e.g., Parmesan, blue cheese)
2. Fermented foods (e.g., kimchi, sauerkraut)
3. Alcohol, especially red wine and beer
4. Cured meats (e.g., salami, bacon)
5. Tomatoes, spinach, and eggplant 

What is a Low-Histamine Diet?

A low-histamine diet focuses on fresh, minimally processed foods while avoiding those that are aged, fermented, or heavily processed. While helpful, it’s important to view this diet as a temporary tool rather than a long-term solution.

Improving Histamine Intolerance Naturally

Addressing histamine intolerance is about more than just avoiding certain foods. Here are some practical steps to help:

1. Boost DAO Enzyme Activity

1. Include foods rich in vitamin C (e.g., citrus fruits, bell peppers) and vitamin B6 (e.g., bananas, chickpeas), which support DAO function.
2. Consider a DAO supplement after consulting a healthcare professional.

2. Support Gut Health

1. Focus on restoring balance in your gut microbiome with probiotics (look for strains like Lactobacillus rhamnosus or Bifidobacterium longum).
2. Include prebiotic-rich foods like asparagus, green bananas, and oats to feed beneficial gut bacteria.
3. Avoid unnecessary antibiotics or medications that disrupt gut flora.

3. Manage Stress

 
• Chronic stress can worsen gut dysfunction and histamine sensitivity. Practices like yoga, deep breathing, or even a simple daily walk can support your gut-brain connection.

4. Repair the Gut Lining

• Nutrients like zinc, L-glutamine, and omega-3 fatty acids can help repair a leaky gut. Pair these with anti-inflammatory foods like turmeric and ginger for additional support.

FAQs About Histamine Intolerance and Gut Health

Q: What is histamine intolerance?
A: It’s a condition where your body struggles to break down histamine, leading to symptoms like bloating, headaches, and skin reactions.

Q: How does gut dysbiosis impact histamine levels?
A: An imbalance in gut bacteria can increase histamine production, while reducing the breakdown of excess histamine, worsening symptoms.

Q: What foods trigger histamine intolerance symptoms?
A: High-histamine foods like aged cheeses, cured meats, and fermented products are common triggers.

Final Thoughts

Understanding the connection between histamine and gut health is a powerful step toward finding relief. Rather than focusing solely on food avoidance, aim to address the root causes—gut health imbalances, enzyme deficiencies, and lifestyle factors.

If you’re experiencing symptoms of histamine intolerance, it’s worth exploring tailored solutions to support your gut and overall well-being.

Let’s Work Together!  Struggling with histamine intolerance or gut health issues? I’d love to help you take the next step. Book a consultation today.

Brooke x

BONUS SECTION

Low-Histamine Diet: Foods to Include and Avoid

Foods Low in Histamine

These foods are generally well-tolerated by individuals with histamine intolerance:

Proteins:

• Fresh, non-marinated chicken, turkey, lamb, or beef (eat within 24 hours of cooking).
• Fresh fish (avoid canned or smoked fish).
• Eggs.

Vegetables:

• Zucchini, cucumber, carrots, green beans.
• Broccoli, cauliflower, cabbage.
• Sweet potatoes, parsnips, and beets.
• Lettuce.

Fruits:

• Pears, apples, blueberries.
• Watermelon, mango, and papaya.
• Freshly squeezed juices from low-histamine fruits.

Grains:

• White rice, quinoa, and oats.
• Gluten-free pasta and bread.

Dairy Alternatives:

• Coconut milk, almond milk, or other non-dairy milks without additives.

Herbs and Spices:

• Fresh parsley, basil, cilantro.
• Salt and non-mixed herbs like thyme and oregano.

Oils and Fats:

• Olive oil, coconut oil, avocado oil.

Other:

• Herbal teas like chamomile, rooibos, or peppermint.

Foods High in Histamine or Histamine-Releasing (Avoid or reduce)

Avoid or reduce these to minimise histamine exposure:

Proteins:

• Aged or processed meats (e.g., salami, ham, bacon).
• Shellfish (e.g., shrimp, crab, lobster).
• Canned, smoked, or fermented fish (e.g., tuna, sardines).

Vegetables:

• Tomatoes, eggplants, spinach (especially if not fresh).
• Sauerkraut, kimchi, or other fermented vegetables.

Fruits:

• Citrus fruits (e.g., oranges, lemons, limes).
• Strawberries, pineapples, bananas.

Grains:

• Sourdough bread or fermented grains.

Dairy Products:

• Aged cheeses (e.g., Parmesan, cheddar, blue cheese).
• Yogurt, kefir, sour cream, buttermilk.

Beverages:

• Alcohol, especially wine, beer, and champagne.
• Fermented beverages (e.g., kombucha).
• Energy drinks or caffeinated teas.

Other:

• Fermented soy products (e.g., miso, soy sauce, tempeh).
• Vinegar and vinegar-containing products (e.g., pickles, ketchup).

** IMPORTANT: these types of diets are restrictive and designed to be used for 2-4 weeks only to help lower your 'histamine bucket', while you work on the underlying driver. Do not use as a long term solution.