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best diet for histamine intolerance
By Dominick Hussey 0 Comments Gut Health, Histamine intolerance

Best Diet For Histamine Intolerance Explained

Histamine intolerance is becoming more common as many people report symptoms affecting different body systems (Comas-Basté O et al., 2020). This discussion will initially examine the main symptoms, how they work in the body, and practical ways to manage histamine intolerance, focusing on diet and gut health.

Understanding Histamine Intolerance

The human body makes histamine for several purposes, such as helping the immune system, aiding digestion, and sending signals to the brain. However, too much histamine can cause various symptoms because it interacts with many receptors in the body, especially those related to gut health and what we eat. Firstly, let’s look at the primary symptoms of histamine intolerance.

Primary Symptoms of Histamine Intolerance

Histamine intolerance causes various symptoms that affect different systems in the body.

  1. Gastrointestinal Issues: People with high histamine levels may experience bloating, diarrhea, stomach pain, and heartburn.
  2. Neurological Symptoms: Histamine can cause anxiety, depression, confusion, brain fog, headaches, and trouble sleeping.
  3. Respiratory Symptoms: Some individuals may have a stuffy nose, runny nose, or difficulty breathing, similar to allergic reactions.
  4. Skin Reactions: Common reactions include hives, rashes, and skin flushing.
  5. Cardiovascular Impacts: Symptoms like heart palpitations or changes in blood pressure can occur.

These symptoms happen because histamine receptors are located all over the body. This certainly highlights how important it is to treat the body as a whole. Secondly, let’s look at how diet can help with histamine intolerance.

The Best Diet For Histamine Intolerance

Low Histamine Diet

Dietary changes are one of the best ways to control histamine levels. A low-histamine diet helps keep the amount of histamine you eat low while allowing your body to break down more histamine than it releases. This diet has significantly reduced histamine intolerance symptoms(Sánchez-Pérez S et al., 2021). Let’s look more closely at which foods you should avoid and, after that, which ones you should include.

Foods to Avoid

To achieve this balance, certain foods should be limited, including:

  1. Vegetables: Avoid high-histamine foods like spinach, tomatoes, and eggplants.
  2. Fruits: Citrus, bananas, avocados, and dried fruits are high in histamine.
  3. Grains: Wheat, barley, and rye should be avoided.
  4. Nuts: Walnuts, cashews, and peanuts are problematic for those with histamine intolerance.
  5. Protein Sources: Canned, smoked, or cured meats can trigger symptoms.
  6. Dairy Products: Fermented dairy items like yogurt and aged cheeses also raise histamine levels.
  7. Beverages: Alcohol, kombuchas, and certain teas should be limited.

Foods to Include

Instead, focus your diet on the following low-histamine options:

  1. Fresh Vegetables: Broccoli, cauliflower, kale, and green beans.
  2. Safe Fruits: Fresh apples, pears, blueberries, and watermelon.
  3. Nut Alternatives: Pecans, macadamia nuts, and pumpkin seeds are safe choices.
  4. Recommended Grains: Rice, quinoa, millet, and oats.
  5. Healthy Proteins: Fresh meats and fish (not canned or processed).

Timing and Adherence

Generally, many notice their symptoms improving within days or weeks after starting a low-histamine diet. However, it is crucial not to strictly follow dietary restrictions if you don’t see any positive changes. A low-histamine diet may not be needed if your symptoms don’t improve.

The Importance of Gut Health

Gut health is crucial for managing histamine intolerance, in addition to diet. Your gut bacteria play an essential role in helping break down histamines and, moreover, influencing your body’s metabolism. Different gut-type problems, including small intestinal bacterial overgrowth (SIBO) or fungal overgrowth, may worsen histamine issues. You can determine your gut type by determining which foods trigger your symptoms.

Identifying Gut Types

  • Bacterial Overgrowth: People with SIBO often have trouble with high-fibre and high-carb foods (FODMAPs) because they feed the bacteria. Accordingly, a low-FODMAP diet may help them.
  • Fungal Overgrowth: Conversely, those who often face fungal problems may need to cut back on carbohydrates and sugars, which can encourage fungal growth.

Gut-Type Interventions

Following the proper diet and making lifestyle changes can improve symptoms of histamine intolerance. Depending on your gut type, using prebiotics and probiotics can also help.

For example, recent research shows that some probiotics can help reduce histamine release (Ahmed DS., 2025). Taking the DAO enzyme as a supplement can also help break down histamine (van Odijk J, 2023).

Nutritional and Lifestyle Strategies For Managing Histamine Intolerance

Foundational Nutrients

Several nutrients play a role in supporting histamine metabolism:

  1. Vitamin C: High doses have been shown to decrease histamine levels significantly (Clemetson CA.,1980).
  2. Zinc: Important for DAO function and overall gut health.
  3. Copper and Vitamin B6: Essential for histamine metabolism.
  4. Natural Antihistamines: Compounds like curcumin, resveratrol, and melatonin have shown promise in stabilizing mast cells (Kaag S, 2023)

Stress Modulation

Stress can increase the release of histamine (Ito C. 2000). Calming techniques like meditation, yoga, and nature walks can help you feel better and reduce symptoms related to histamine.

Environmental Factors

The management plan should focus on reducing exposure to allergens and irritants in the environment, including mould and certain chemicals.

Advanced Considerations

If improvements stop, examining other factors, such as chronic infections, hormone issues, or how medications interact, may be helpful. Furthermore, working with healthcare professionals can help you address these complex areas for the best results.

Conclusion

Managing histamine intolerance requires a combination of approaches. Firstly, focus on changes in diet, improving gut health, making better lifestyle choices, and getting personalized support. Above all, by understanding how histamine intolerance works, you can better handle your symptoms and enhance your quality of life. Whether starting a low histamine diet or looking for more advanced ways to manage your histamine intolerance symptoms, it’s essential to customize your plan to fit your needs and experiences. Eventually, this will help you find relief and achieve better health.

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Medical Disclaimer

The information provided on this blog is intended for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this blog. The content of this blog is based on personal opinions and experiences. While every effort has been made to provide accurate and up-to-date information, no guarantees are made regarding the information’s accuracy, reliability, or completeness. Call your doctor or emergency services immediately in case of a medical emergency. Reliance on any information this blog provides is solely at your own risk.