What is Histamine Intolerance and How to Manage It

Are you plagued by mysterious headaches, itchy skin, bloating, or even anxiety after eating certain foods? Histamine intolerance might be the culprit! While it's not a true allergy, it can certainly make life uncomfortable, and lead to chronic inflammation in the body. Chronic inflammation is linked to increased risk  of heart disease, cancer, diabetes, and even poor mental health, so this isn’t something to sleep on long term.

The good news, with a little detective work, histamine intolerance can be relatively simple to manage. Let’s dive into what histamine intolerance is, why it happens, and how you can manage it naturally.

What is Histamine?

Histamine is a natural part of our body’s immune response. It also plays a role in digestion, and nervous system function. Our bodies produce it, and it's also found in many foods. Normally, enzymes like diamine oxidase (DAO) and histamine N-methyltransferase (HNMT) break it down efficiently. However, when histamine builds up faster than our body can process it, symptoms of too much histamine start to arise.

Symptoms of Histamine Intolerance

Histamine intolerance often mimics allergies or other conditions. Common symptoms include:

  • Headaches or migraines

  • Flushing or skin rashes

  • Hives or itching

  • Digestive issues like bloating, diarrhea, or nausea

  • Nasal congestion or runny nose

  • Anxiety or dizziness

  • Irregular heart rate

Since these symptoms overlap with other health issues, histamine intolerance is often overlooked or misdiagnosed.

What Causes Histamine Intolerance?

Histamine intolerance usually occurs when the body's ability to break down histamine is impaired, or the body is overloaded with histamines. Some common triggers include:

  • DAO enzyme deficiency: Some people naturally produce less of this enzyme, making it harder to process histamine.

  • Gut imbalances: Conditions like leaky gut, SIBO, or dysbiosis can reduce DAO enzyme production.

  • Certain foods: Aged cheeses, fermented foods, alcohol, processed meats, and some fruits and vegetables (like tomatoes, spinach, and avocados) are high in histamine.

  • Medications: Some medications, including NSAIDs, antidepressants, and antihistamines, can interfere with histamine breakdown.

  • Hormonal fluctuations: Estrogen dominance or imbalances can make symptoms worse.

Managing Histamine Intolerance Naturally

1. Make Dietary Changes

A low-histamine diet can provide relief by reducing the overall histamine burden on your body. Try to:

  • Focus on fresh, unprocessed, whole foods

  • Avoid aged, fermented, or processed foods as these are high in histamines

  • Be mindful of histamine-liberating foods like citrus, nuts, and chocolate (boo!)

  • Experiment with elimination and reintroduction to identify your trigger foods

2. Get Good Gut Health

Since a healthy gut is crucial for DAO production, work on restoring balance by:

  • Eating fiber-rich foods to support beneficial bacteria

  • Taking probiotics (but be careful—some strains can produce histamine! Lactobacillus rhamnosus is a good one for reducing histamine)

  • Addressing gut infections or imbalances with the help of your healthcare provider

3. Boost DAO Levels

  • Certain foods, like pea sprouts, are naturally high in DAO.

  • DAO enzyme supplements can help break down histamine from food.

  • Increase vitamin B6, copper, and vitamin C, which support DAO function.

4. Reduce Inflammation and Stress

Chronic inflammation and stress can worsen histamine intolerance.

  • Incorporate anti-inflammatory supports like turmeric, quercetin, bromelain, and stinging nettle

  • Prioritize regular movement and gentle exercise, but avoid high impact activities for now

  • Add some stress-reducing practices like meditation, deep breathing, or nature walks to your routine

5. Other Supportive Supplements

Quercetin is a natural anti histamine that can help reduce symptoms. Vitamin C and magnesium can help stabilize mast cells and reduce histamine release. Glutamine, licorice root, and collagen can help repair leaky gut, and maintain a balanced gut microbiome.

Histamine intolerance isn’t always easy to pinpoint, but with the right approach, you can significantly reduce symptoms and you might be surprised by the improvements to your quality of life!

As always, consult with your healthcare provider to find the right protocol for you.


Anti-Inflammatory, Gut HealthSerena Gee