The low-down on histamine issues

 

Avocado, sauerkraut, yoghurt…. they’re often classified as healthy foods. But for someone that has issues with histamine (which can show up as allergies, hives, unexplained fatigue, anxiety, insomnia, headaches, migraines and/or fluid retention), these high histamine foods can in fact be making them feel worse… much worse.

The low-down on histamine issues

Histamine is found naturally in the body and in some foods that we eat. Histamine is part of a healthy immune response. It is a chemical released by mast cells as one of the first-line of defences to pathogens. Histamine supports the response to allergens. This is why when our body doesn’t breakdown histamine properly or there is a build up of histamine, it can contribute to allergies, inflammation and autoimmune issues.

Histamine affects so much more than the immune system. Histamine also works as a neurotransmitter and directly impacts brain function and mood. Histamine also regulates stomach acid and digestion.

We NEED histamine but it’s all about the right balance. Too much histamine and it can drive an allergic response and unresolved health issues. Too little histamine and your immune function doesn’t function properly.

Mast cells and basophils produce histamine and the enzymes histamine N-methyltransferase (HNMT) and diamine oxidase (DAO) help break it down and clear it out. So it’s all about finding the right histamine balance for you and your health.

Signs and symptoms of high histamine and histamine intolerance

  • Welts

  • Hives

  • Brain fog

  • Unexplained fatigue

  • Insomnia

  • Anxiety

  • Allergies

  • Headaches and migraines

  • Autoimmune conditions

  • Sensitive and reactive to a number of foods

  • Fluid retention

  • Unresolved immune issues

Histamine overload, histamine intolerance and mast cell activation syndrome (MCAS) is believed to affect 10% of the general population, so it’s not uncommon.

Reasons for histamine intolerance

There’s a number of reasons that contribute to histamine intolerance such as genetics, high histamine diet, alcohol, drugs, inflammation, nutritional deficiencies, gut dysfunction and hormonal imbalances. For example

  • A number of drugs interfere with DAO enzyme, which has the job of helping break down histamine, including antibiotoics, aspirin, antidepressants and anti-histamines.

  • Nutritional deficiencies can contribute to elevated histamine and reduced DAO including zinc, copper, vitamin B6 and vitamin C.

  • Gut dysfunction and dysbiosis, as some gut bacteria make histamine.

  • Elevated oestrogen (this occurs right before ovulation and can occur with excess oestrogen conditions such as endometriosis, fibroids and PMT)

    • Oestrogen stimulates the mast cells to release more histamine, and yet histamine tells the ovaries to make more histamine, which all drives elevated histamine.

  • Low progesterone because progesterone upregulates DAO.

Low histamine diet

Bacteria produce histamine, so as food ages, the bacteria becomes more active by breaking down histadine (an amino acid) into histamine. So, it's best to eat freshly prepared and cooked foods. Avoid fermented, tinned, pre-packaged, aged and leftover foods.

Avoid high histamine foods, including:

  • Coffee, black tea, cacao, kombucha, kefir, alcohol - wine, beer and champagne (enjoy water and herbal tea)

  • Dairy based products including milk, yoghurt and hard cheese (enjoy plant-based milks like rice milk and coconut milk)

  • Spinach, avo, eggplant and tomato (enjoy all other fresh/frozen veggies)

  • Bananas, strawberries, citrus fruit, raspberries, papaya, kiwi fruit, pineapple and dried fruit (enjoy all other fruit)

  • Aged/smoked meats including ham, tinned fish, smoked meats, sausages (enjoy freshly cooked fish, meat, chicken and eggs)

  • Wheat-based products including bread, sourdough and pasta (enjoy gluten-free grains including quinoa, rice, oats, corn, buckwheat and amaranth)

  • Some nuts including peanuts and cashews (enjoy macadamia nuts, pecans, pistachios, chia seeds, flaxseeds, sesame seeds)

  • Pickled and fermented veg/sauces including vinegars, bone broth, sauerkraut, kimchi, miso, soy sauce, tamari, etc. (enjoy most dried herbs and spices including parsley, thyme, oregano and mint)

The most well researched and comprehensive lists of low histamine foods is the Swiss Interest Group Histamine Intolerance (SIGHI) list.

4 tips to addressing histamine intolerance:

  1. Avoid high histamine foods for 4-6 weeks only, under the guidance of a naturopath or nutritionist (it’s not recommended to follow a low histamine diet for a long period of time as it can create nutritional gaps and deficiencies)

  2. Test your zinc and vitamin B6 levels - these nutrients upregulate DAO and support histamine clearance. If your levels are low/deficient you can supplement appropriately to support histamine breakdown.

    • Zinc and B6 blood tests each cost approximately $30 each, so it’s worthwhile, easy and accurate to identify deficiencies

  3. Support gut health with fibre, prebiotics and probiotics.

    • Test your gut microbiome so you can address dysbiosis.

    • Specific probiotics can manage histamine-producing bacteria and help manage allergic reactions.

  4. Increase your vitamin C intake as vitamin C is a natural antihistamine. Enjoy non-citrus fruits and colourful vegetables. Aim for 5-6+ serves a day. 1 serve = 1/2 cup cooked veg or 1 cup fresh.

If you’ve got questions about your health, histamine intolerance or you’d like personalised support, reach out to me!

 
Olivia McFadyen