Empower Your Health: Simple Solutions for Thriving with Histamine Intolerance
Introduction
Histamine helps regulate digestion, immune function, and the nervous system. However, when histamine levels get too high, symptoms like headaches, itching, and digestive issues can occur. This happens when your body can’t break down histamine efficiently. The condition is called histamine intolerance.
In this post, we’ll explore the causes, symptoms, and solutions. We’ll also discuss foods to eat, foods to avoid, and the role of supplements. Managing histamine intolerance can improve health and well-being.
What is Histamine Intolerance?
Histamine intolerance happens when there is too much histamine in the body. This often occurs due to low diamine oxidase (DAO), an enzyme that helps break down histamine. Without enough DAO, histamine builds up and causes uncomfortable symptoms.
Symptoms of Histamine Intolerance
Histamine affects many systems in the body. Here are common symptoms:
- Respiratory: Sneezing, nasal congestion
- Skin: Itching, rashes, hives
- Digestive: Bloating, diarrhea, nausea
- Neurological: Headaches, migraines, dizziness
- Cardiovascular: Palpitations, low blood pressure
- Joint: Pain or stiffness
What Causes Histamine Intolerance?
- DAO Deficiency: Low levels of DAO enzyme make it hard to process histamine.
- Gut Health Problems: Leaky gut or IBS can reduce DAO production.
- Hormonal Changes: Estrogen can increase histamine.
- Medications: Some drugs block DAO, such as NSAIDs or antidepressants.
The Relationship Between Histamine, Lectins, and Oxalates
- Lectins are proteins found in beans, grains, and nightshade vegetables. They can irritate the gut and trigger inflammation, which may affect DAO production and worsen histamine intolerance.
- Oxalates are natural compounds in foods like spinach, nuts, and beets. In high amounts, oxalates may irritate the gut and interfere with mineral absorption, adding to digestive issues.
How to Reduce Lectins and Oxalates
Soaking grains, beans, and nuts overnight reduces lectins and oxalates. Cooking with a pressure cooker or Instant Pot can further break down these compounds, making the food easier to digest. This method also lowers the risk of gut irritation and may improve overall histamine tolerance.
How to Manage Histamine Intolerance
1. Boost DAO Levels
Some nutrients support DAO enzyme function:
- Vitamin B6 and Copper: Found in lentils, leafy greens, and seeds.
- Vitamin C: In kiwi, bell peppers, and strawberries.
- Zinc, Magnesium, Iron: These help with DAO production.
2. Eat a Low-Histamine Diet
Focus on fresh foods to reduce histamine build-up:
- Fresh meat and fish (not aged or cured)
- Eggs
- Most vegetables (avoid spinach, tomatoes, and avocado)
- Fresh fruits (except citrus, bananas, and strawberries)
- Grains like rice, quinoa, and millet
3. Avoid High-Histamine Foods
Some foods contain or trigger histamine. These should be limited or avoided:
- Alcohol: Beer, wine, and liquor
- Fermented foods: Yogurt, sauerkraut, and kimchi
- Shellfish
- Aged cheeses
- Peanuts and cashews
- Nightshades: Tomatoes, eggplant, and spinach
- Processed meats: Smoked or cured products
Histamine-Liberating Foods
These foods may not contain much histamine but can trigger the release of histamine from mast cells:
- Citrus fruits: Oranges, lemons, limes
- Tomatoes
- Strawberries
- Pineapple
- Bananas
- Chocolate and cocoa
- Nuts: Walnuts, cashews, peanuts
- Eggplant and spinach
Other Histamine-Triggering Foods
- Artificial preservatives and food colorings (e.g., sulfites, benzoates)
- Some spices like cinnamon, cloves, and nutmeg
- THC
If you have histamine intolerance or conditions like MCAS, limiting or avoiding these foods might help alleviate symptoms
4. Use DAO Supplements
DAO supplements may help break down histamine. They are useful if your body cannot produce enough DAO. These are also helpful when eating high-histamine foods occasionally.
5. Try Natural Mast Cell Stabilizers
Some supplements reduce histamine release from mast cells:
- Vitamin C: Acts as a natural antihistamine.
- Quercetin: Found in onions and apples.
- Bromelain: A digestive enzyme from pineapple. (Use supplements if pineapple triggers symptoms.)
Low-Histamine Diet | DAO-Supporting Diet
1. Low-Histamine Diet
- Goal: Reducing exposure to dietary histamine and minimizing the body’s histamine burden.
- Focus: Avoiding foods that are either naturally high in histamine or that trigger the release of histamine from mast cells.
- Examples of Restricted Foods:
- Fermented foods (e.g., sauerkraut, yogurt, aged cheeses).
- Cured meats (e.g., salami, smoked fish).
- Alcohol, especially red wine and beer.
- Certain fruits and vegetables (like tomatoes, spinach, eggplant, bananas).
- Outcome: Limits histamine intake from food sources to prevent symptoms like flushing, headaches, and digestive issues.
2. DAO-Supporting Diet
- Goal: Enhancing the body’s ability to break down histamine.
- Focus: Providing nutrients to support DAO production and function and avoiding substances that inhibit DAO.
- Key Components:
- DAO-enhancing nutrients: Vitamin B6, copper, magnesium, and omega-3 fatty acids.
- DAO food sources: Organ meats (like kidneys and liver) may naturally contain some DAO, though supplements are usually more effective.
- Avoid DAO inhibitors: Alcohol, green tea, and energy drinks can reduce DAO activity.
- Outcome: Increases the body’s histamine metabolism, which can be helpful for people with DAO deficiency.
How They Work Together
Combination Approach: In many cases, individuals with histamine intolerance benefit from both a low-histamine diet and DAO supplementation or support. Limiting histamine intake helps reduce symptoms, while enhancing DAO production. Activity aids in breaking down excess histamine already present in the body.
Mast Cell Activation Syndrome
Mast Cell Activation Syndrome (MCAS) occurs when mast cells, part of the immune system, release excessive chemicals like histamine. These chemicals trigger a range of symptoms, including skin reactions, digestive issues, headaches, and low blood pressure. MCAS can make everyday substances feel like allergens, even if they aren’t.
Symptoms vary widely, which makes diagnosis challenging. Treatment often involves lifestyle adjustments, low-histamine diets, and medications to stabilize mast cells. 7 Surprising Ways to Speed up MCAS Healing (and Reduce Histamine). Visit Dr. Paul Anderson for a short video with details.
Dr. A will also mention salicylates and phenolics. You can find more information here. Phenols and salicylates are chemical compounds found in fruit, vegetables, nuts, and some medications.
Here’s a compiled list of foods that are generally considered low in both salicylates and phenolics.
Low Salicylate and Low Phenolic Foods
Vegetables
- White potatoes
- Lettuce
- Cauliflower
- Cabbage
- Zucchini
- Carrots (in moderation)
- Sweet corn (fresh or frozen)
Fruits
- Bananas
- Cantaloupe
- Honeydew melon
- Watermelon
- Papaya
- Peeled apples (green or Golden Delicious)
- Peeled pears
Grains
- White rice
- Quinoa
- Oats (plain, in moderation)
- Cornmeal
- Pasta (made from white flour)
Dairy
- Milk (cow’s milk)
- Yogurt (plain, without added fruits or flavors)
- Cheese (such as cheddar, mozzarella, or cream cheese)
Protein
- Eggs
- Chicken (without skin)
- Turkey (without skin)
- Fish (such as cod, haddock, or salmon)
Fats and Oils
- Butter
- Ghee
Sweeteners
- White sugar
- Honey (in moderation)
Herbs and Spices (use sparingly)
- Salt
- Pepper
- Chives
- Garlic powder (in small amounts)
Foods to Avoid
- Berries (including strawberries, blueberries, and blackberries)
- Tomatoes
- Citrus fruits
- Nuts and seeds
- Certain spices (like cinnamon, turmeric, and clove)
- Soy products
This list is a general guideline and individual tolerances may vary. It’s a good idea to monitor personal responses to specific foods.
Certain medications and supplements can contain high levels of salicylates and phenolic compounds. Here’s a list of common medications known for their salicylate and phenolic content:
Medications High in Salicylates
- Aspirin: This is the most well-known salicylate, commonly used as a pain reliever and anti-inflammatory.
- Balsalazide: An anti-inflammatory used in the treatment of ulcerative colitis.
- Mesalamine: Another anti-inflammatory for ulcerative colitis that can have salicylate properties.
- Diflunisal: A non-steroidal anti-inflammatory drug (NSAID) with salicylate activity.
- Salsalate: An anti-inflammatory medication often used for arthritis.
Medications High in Phenolics
- Certain NSAIDs: Many non-steroidal anti-inflammatory drugs contain phenolic compounds, including:
- Ibuprofen
- Naproxen
- Diclofenac
- Ketoprofen
- Antidepressants: Some antidepressants, particularly those from the class of phenothiazines, can have phenolic compounds.
- Certain Antihistamines: Some first-generation antihistamines may contain phenolic structures.
- Vitamins and Supplements: Some herbal supplements and vitamins may also contain high levels of phenolic compounds, such as:
- Green tea extract
- Curcumin (from turmeric)
- Resveratrol (from grapes)
Note
- Herbal Remedies: Many herbal supplements and homeopathic remedies may also contain salicylates and phenolics. Particularly those derived from plants like willow bark, which is a natural source of salicylic acid.
- Caution: Individuals sensitive to salicylates or phenolic compounds should consult with a healthcare professional before using any medications or supplements.
When dealing with conditions like Mast Cell Activation Syndrome (MCAS) alongside sensitivities to histamine, salicylates, phenolics, and other compounds, medication choices become critical. Below are some options generally considered safer for managing symptoms:
- Antihistamines:
- H1 Blockers: Non-sedating second-generation options are often preferred, such as loratadine (Claritin), cetirizine (Zyrtec), fexofenadine (Allegra), and levocetirizine (Xyzal). These are less likely to cause drowsiness and can be used regularly for symptom management.
- H2 Blockers: Famotidine (Pepcid) or cimetidine (Tagamet) are used to reduce gastrointestinal histamine release. Combining H1 and H2 blockers is common to achieve better relief from symptoms like itching and swelling.
- Mast Cell Stabilizers:
- Cromolyn sodium: This medication helps prevent mast cells from releasing inflammatory mediators. It can be taken as an oral solution or a nasal spray. Use for targeted relief, though it may take a few weeks to become fully effective.
- Quercetin: A natural supplement with antihistamine properties, often used as part of a more holistic approach.
- Leukotriene Inhibitors:
- Montelukast (Singulair) is commonly prescribed to block leukotrienes, another mediator released by mast cells. It can help manage respiratory and allergy symptoms.
- Pain and Inflammation Relief:
- Tylenol (acetaminophen): Safe for pain relief in most cases. It does not contain salicylates and is less likely to trigger symptoms.
Summary
- Low-histamine diet = Reduce histamine intake.DAO-supporting diet = Enhance enzyme activity to break down histamine.
- Both approaches can complement each other. Individuals may need to tailor their strategy depending on their symptoms and whether they have DAO deficiency.
Lifestyle Changes for Histamine Intolerance
- Exercise regularly to reduce stress. Stress can increase histamine.
- Improve gut health with probiotics that don’t raise histamine (like Bifidobacterium).
- Stay hydrated to help flush out histamine.
- Track symptoms with a food journal to identify triggers.
Conclusion
Histamine intolerance can cause a range of symptoms. But it can be managed through diet, lifestyle changes, and supplements. Reducing histamine-rich foods and supporting DAO function can make a big difference. If you suspect histamine intolerance, consult a healthcare provider to get the right support.
SHOPPING LIST
Here’s a compiled shopping list of foods that are generally low in histamine, oxalates, lectins, salicylates, and phenolics. This list can help with your dietary preferences while minimizing exposure to these compounds.
PureBalance Diet
Vegetables (Fresh is Best)
- Leafy Greens: Romaine lettuce, iceberg lettuce
- Root Vegetables:
- Sweet potatoes (peeled)
- Carrots
- Parsnips
- Rutabaga
- Squash: Zucchini, yellow squash, spaghetti squash
- Cucumber (peeled)
- Green beans
- Cauliflower
- Celery
Fruits
- Pears (peeled)
- Apples (peeled, preferably red varieties)
- Papaya
- Watermelon
- Mango
- Blueberries
Grains and Starches
- White basmati rice
- Quinoa (rinsed)
- Tapioca
- Oats (gluten-free, if needed)
Dairy & Dairy Alternatives
- Goat milk kefir
- Fresh, unaged cheeses like mozzarella (for those not sensitive to casein)
- Coconut milk (no additives)
Proteins
- Fresh fish (cod, haddock, or sole)
- Eggs (fresh and well-cooked)
- Lamb
- Beef (preferably fresh cuts)
Legumes & Nuts (Limited Options)
- Red lentils (well-soaked)
- Black lentils (moderate amount, well-soaked)
- Macadamia nuts (low lectins and salicylates)
Fats and Oils
- Olive oil (extra virgin)
- Coconut oil
- Ghee (clarified butter, if tolerated)
Herbs, Seasonings, and Snacks
- Sea salt
- Garlic (fresh, not dried or powdered)
- Chives
- White rice crackers (check for minimal additives)
This list ensures that you’re staying within limits for multiple dietary sensitivities, while still offering enough variety for balanced nutrition.
