Top 9 Tips for Dealing With a Histamine Reaction

Do some meals leave you with a stuffy nose, irritated, watery eyes, or difficulty breathing? Perhaps unexplained headaches, anxiety or heart palpitations?

Have you broken out in hives after eating something you've tolerated in the past? Has it now left you dealing with unbearable digestive symptoms that you can't explain?

If this sounds all too familiar, you may be experiencing a histamine reaction.

The good news is, there are a number of things you can do to prevent a histamine reaction, or even stop it in its tracks while it's occurring! 

What Is a Histamine Reaction?

A histamine reaction occurs when your body releases histamine and it flows through your blood and deposits into your tissues. Normally, histamine is released as part of the immune system's reaction to a foreign invader or toxin entering the body. The immune system jumps into action to neutralize this toxin before it can cause tissue damage with the help of histamine-containing mast cells. The histamine is released from the mast cells, encouraging blood flow to increase to the area, bringing with it more invader-fighting cells. 

Histamine exerts its intended effects on various tissues of the body via histamine receptors, which you can think of as a lock-and-key mechanism. Histamine is the key, which inserts into the lock of the receptor.

When histamine binds to the receptor it signals the body to perform a particular response. As mentioned above, one of these responses is to create an increase in tissue permeability, but because there are more than one type of receptor (H1, H2, H3, H4), there are other physiological effects activated by histamine. These include gastric acid release, dilation of blood vessels, inflammation, immune attack of invading pathogens or neuronal signaling, all aiming to protect us or carry out helpful bodily functions (1).

Normally, when histamine has exerted its effects, it is broken down by enzymes called diamine oxidase (DAO) and HNMT. We don't want histamine activated in the body for too long as the effects that it promotes can have detrimental consequences if they are not turned off. 

Histamine is not only produced by our bodies, but by the bacteria in our gut, and is available in many of the foods we eat. It doesn’t normally cause us any problems when the levels are maintained in lower amounts. The problem is when our bodies are unable to get rid of it as rapidly as it is produced or consumed through the diet; it can cause histamine's signals to go haywire. Having too much histamine then leads to a histamine reaction.

Think of it like a bucket of water that will overflow once its capacity has been exceeded - essentially, you won't notice the consequence that is a histamine reaction until its levels rise above the threshold, and the bucket overflows.

Symptoms of a Histamine Reaction

Histamine reactions can emerge in many forms. I've summarized some common symptoms by body system below but, you can also check out a more comprehensive list of histamine intolerance symptoms that I've written about here.

• Effects of excess histamine on the central nervous system can include nausea, headache, vertigo or sleep disturbances (2).
• Effects on the cardiovascular system are mainly due to dilation of the blood vessels which may cause a drop in blood pressure, flushing of the cheeks, and dizziness.
• Effects on the skin can include rash, hives, flush and itchiness.
• Effects on the airways include nasal congestion, runny nose, sneezing, and constricted or wheezy breathing (like asthma).
• Effects on the digestive system include acid secretion, diarrhea, stomach aches and cramps, bloating and flatulence.
• Effects on the hormonal system include menstrual cycle disturbance, headache associated with the menstrual cycle (2) and low mood.

The good news is that if you experience histamine reactions there are a number of actionable steps you can make to lower your levels of histamine so that your bucket is back to being at a regular and optimal capacity.

To find out what steps you need to take to lower your histamine levels, you'll need to try to identify the root cause first...

Root Causes of Histamine Reactions

Increased production or decreased degradation of histamine

Some of us are particularly susceptible to histamine reactions because we are unable to break down histamine as effectively as most, and there can be multiple reasons for this (3).

One of the most common reasons is that you're not producing enough of the histamine-degrading enzyme diamine oxidase (DAO). Lower levels of DAO may be due to impaired gut health, genetic issues or lack of cofactors needed to make the enzyme (2,4).

Damage to the cells that produce DAO in the intestines is just one of the reasons why gastrointestinal disease is commonly linked with histamine intolerance (3). Leaky gut, inflammation in the intestinal tract, and various other intestinal conditions can leave you with digestive disturbances, impaired ability to make DAO and increase histamine production. 

If you suspect a DAO deficiency is contributing to your histamine reactions, you can try these natural ways to increase DAO enzymes and use a DAO supplement.

Increased conversion from histidine to histamine

Another cause of elevated histamine can be due to high levels of the enzyme amino acid histidine (histidine decarboxylase). Histidine is a precursor to histamine, so higher than normal levels of histidine can cause chemical reactions in the body to occur that convert it into histamine (5). 

Additionally, this can occur in the gut due to the way that bacteria can convert histidine to histamine. I'll touch more on this below in the "gut bacteria imbalances" sub-section.

Methylation deficiency

Methylation is a buzz word you hear a lot in nutrition circles, as it is so fundamental to many processes in the body. Besides, it's not uncommon to have reduced methylation capacity for one reason or another (genetic, nutritional, etc.).

Where methylation really becomes important when we look at histamine reactions and symptom manifestation in those living with histamine intolerance, we look at the histamine-degrading enzyme called HNMT. The enzyme degrades histamine via a methylation reaction so, if you have insufficient methylation capacity, it may reduce your body's ability to effectively inactivate histamine. Some of the most common reasons methylation capacity is reduced is due to B12 deficiency, folate deficiency or MTHFR polymorphisms - genetic changes that don't allow the methylation cycle to work as it should (6). 

Now, even though you may have this genetic change, there are ways you can support your body if you're living with histamine intolerance and dealing with chronic histamine reactions! I'll get into that shortly...

Allergy and inflammation

Since histamine is released as part of the allergic and inflammatory responses, the presence of allergens or chronic inflammation will increase your basal histamine levels.

This is why individuals with a seasonal allergy to pollen, for example, may experience a histamine reaction to tomatoes, citrus or spinach only during pollen season. These fruits and vegetables are commonly cross contaminated with pollen, as so will contain spores of these allergens that lead to a triggering of your histamine intolerance symptoms (7). 

Dietary sources of histamine

Many foods contain histamine, while others contain histamine releasing substances. The classic culprits for causing histamine reactions are aged and fermented foods. The reason aged and fermented foods are high in histamine is because of the production of biogenic amines as food degrades. 

And even though histamine is higher in these types of foods, histamine is surprisingly high in a number of fresh, healthy and all-natural foods such as a variety of common fruits and vegetables.

For this reason, I've created a free and comprehensive low histamine diet that details exactly what foods to eat and avoid. Click below to get the foods list.
 

 

Medications

Certain medications can also cause histamine release. So, if you are on any medications and think you suffer histamine sensitivity it could be worth discussing this with your doctor.

It's important that you do not start or stop any medications without first clearing it with your healthcare professional. Let them know the symptoms you're experiencing and discuss alternative low-histamine options with them.

Gut bacteria imbalance

The composition of your gut flora is important in determining the levels of histamine you are exposed to.

It is normal for many strains of bacteria to produce histamine, and many of these bacteria live within your digestive tract. If, however, you have a higher concentration of histamine-producing bacteria in your system, you will have higher levels of histamine in your body. 

Sometimes, you may have a normal level of these bacteria in your system, but because you simply can't handle even the smallest additional amount of histamine being produced, it'll cause you to have histamine intolerance symptoms. 

In either case, it's important for anyone with histamine intolerance to take careful note of the strains of bacteria that they're taking in a probiotic, for example. Unfortunately, most of the comprehensive probiotic products available today contain a wide variety of strains that both degrade and produce histamine.

This means double checking all of the strains in your probiotic products and ensuring you find one that contains only low histamine probiotic strains.

How to Stop a Histamine Reaction: Top 9 Tips to Clear Histamine From Your Body

Now that you know what causes may be underlying your histamine reaction, it's time to learn how to prevent, control or stop a histamine reaction and clear histamine from the body... fast. The goal is to keep your histamine bucket half empty so that there is still room to tolerate the unavoidable histamine production and exposure in your day-today life without having severe histamine intolerance reactions at every turn.

Here are my top tips for dealing with the symptoms of histamine intolerance and the flare of a histamine reaction.

1) Ginger - Although sticking to a low histamine diet can help to prevent histamine reactions in the first place (8, 9), consuming antihistamine foods can actually help to calm a histamine reaction while it's happening. One of the strongest known antihistamine foods is ginger.

If you're experiencing a histamine reaction, try chewing on fresh ginger or pouring boiling hot water over sliced ginger to make fresh ginger tea. In general, you can also drink ginger tea before bed to act as a natural antihistamine and prevent histamine reactions at night.

2) Mast cell stabilizers - One way to calm you histamine reaction is to stabilize mast cells in order to slow the natural release of histamine. This method can also boost your body's natural histamine tolerance so that you can consume more foods with fewer symptoms.

It's important to choose a supplement specially formulated to address histamine intolerance via multiple routes, choose an all-natural antihistamine that contains a selection of natural ingredients working together to help stop histamine release and regain tolerance. My favorite product is the Anti-Hist formula, which combines optimal amounts of natural antihistamine to stop histamine intolerance symptoms in their tracks. 

3) Keep a food diary - By paying attention to the foods you react to, you will be able to build up a list of foods to avoid while you're finding out and addressing the root cause of your histamine intolerance. Make sure you are including all of the relevant information in addition to foods such as your symptoms and their severity, how long they last as well as any additional notes that may be helpful to refer to. I've put together an food diary you can print out and use.

4) Diamine oxidase - It's possible to take DAO in supplement form to increase the breakdown of histamine within the body and assist with a histamine reaction. The Unitee DAO supplement is the best option that we've created with 100% clean and natural ingredients, specifically for histamine intolerant individuals.

5) Pea sprouts - Pea sprouts are a great option in addition to using DAO supplements. When seeds sprout, they produce DAO, and pea sprouts have been found to have the highest DAO levels (10). You can sprout peas in water, preferably in the dark for 10-12 days, then consume them fresh as is, or blend them into a smoothie, roots and all.

6) Avoid histamine releasing triggers and allergens - Any allergies you have will trigger histamine release, so learning what these are and avoiding them is key to keeping histamine reactions to a minimum. Remember, it's not all about food. Histamine release can be triggered by medications, skin creams, sunscreen, face wipes, airborne irritants and household products. Keep dust in your home at bay with regular cleaning, and use an air purifier if you need to. 

7) Histamine-friendly probiotics - If gut flora imbalance is contributing to your histamine overload, a probiotic may help re-establish balance. But, be sure to choose a probiotic formulated to promote histamine degradation - otherwise, regular probiotics can often make symptoms worse as the bacteria will naturally produce histamine. I recommend trying out this hypoallergenic, low histamine probiotic, which is one of the few histamine-safe probiotics on the market.

8) Focus on gut health - A leaky gut, IBS or other bowel trouble increases the level of inflammation both in the gut and the rest of the body. You want to keep inflammation levels down, as inflammation causes histamine release.

Focusing on gut health is a method to not only prevent histamine reactions before they happen but, begin improving and healing your intolerance, and making histamine reactions less frequent in the first place. Eating a healthy, low histamine diet that contains all of your essential nutrients while also focussing on your gut bacteria is a great place to start.

9) Implement a well-rounded low histamine diet - Remember, it's not just high histamine foods that can trigger a histamine reaction. Histamine releasing foods or foods that are high in precursors of histamine can also cause symptoms, even if the food isn't high in histamine itself.

These foods can be hard to identify, which is why I've created a low histamine food list, which can help you to identify more food culprits that may be contributing to your histamine intolerance. Click the button below to get your free copy:

Get the Diet

Remember, a low histamine diet is not a lifelong plan. The aim is to reduce your histamine levels to manage your symptoms so that you may begin figuring out the root cause of your histamine intolerance. Once you have managed to reduce your histamine levels, you may even be able to consume small amounts of the foods that used to cause you itchy eyes, runny nose, headaches without experiencing any symptoms.

Histamine Intolerance FAQ

Is it better to prevent or treat a histamine reaction?

It is always better to prevent a histamine reaction, when possible, in order to prevent the damage caused by inflammatory symptoms.  If, however, it has already begun, it is still important to reduce the symptoms as quickly as you can.

What is the best way to prevent a histamine reaction?

Eating a low histamine diet while using a combination of low histamine probiotics, Anti-Hist and DAO enzymes is a solid support plan to improve gut bacteria, stabilize mast cells and reduce internal histamine levels.

How long do histamine reactions typically last?

This is not a simple answer as each individual can vary with their sensitivity. Most histamine reactions clear within hours to a few days. Some individuals with very severe reactions may experience longer consequences and feel imbalanced for a prolonged period of time.

Is increasing fluid intake helpful after high histamine exposure or during a histamine reaction?

Yes, increasing your fluid intake can be very helpful. You can focus on water or natural teas that are antihistamine, such as steeping fresh ginger in hot water. Plenty of water and low histamine liquids can assist with clearing ingested histamine from your body, as well as aid with proper digestion, which is an essential part of controlling histamine reactions.

Bust Your Next Histamine Reaction

Now that you have tools to help you to both deal with and prevent histamine reactions in the first place, try them out next time you expect to be eating questionable foods, feel a histamine reaction starting to bubble up or, simply incorporate these into your daily routine in order to minimize the chance and severity of potential reactions.

References:

1. Farzam K, Sabir S, O'Rourke MC. Antihistamines. [Updated 2023 Jul 10]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK538188/
2. Abbas Abul K., Lichtman; AH, Pillai S. Cellular and Molecular Immunology. Vol. 8a ed., Elsevier. 2014. 544 p.
3. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.
4. Maintz L, Bieber T, Novak N. Histamine Intolerance in Clinical Practice. Dtsch Arztebl. 2006;103:3477–83.
5. Yoshikawa, T., et al. Insufficient Intake of L-Histidine Reduces Brain Histamine and Causes Anxiety-Like Behaviors in Male Mice. The Journal of Nutrition. Volume 144, Issue 10, October 2014, Pages 1637-1641
6. Hough LB. Dynamics of Histamine in the Brain. In: Siegel GJ, Agranoff BW, Albers RW, et al., editors. Basic Neurochemistry: Molecular, Cellular and Medical Aspects. 6th edition. Philadelphia: Lippincott-Raven; 1999. Available from: https://www.ncbi.nlm.nih.gov/books/NBK27916/
7. Johnston CS. The antihistamine action of ascorbic acid. Subcell Biochem. 1996;25:189–213.
8. Włodarczyk K, Smolińska B, Majak I. Tomato Allergy: The Characterization of the Selected Allergens and Antioxidants of Tomato (Solanum lycopersicum)-A Review. Antioxidants (Basel). 2022 Mar 28;11(4):644. doi: 10.3390/antiox11040644. PMID: 35453329; PMCID: PMC9031248.
9. Vickerstaff Joneja JM, Carmona-Silva C. Outcome of a Histamine-restricted Diet Based on Chart Audit. J Nutr Environ Med. 2001;11(11):249–62.
10. Masini E, Bani D, Marzocca C, Mateescu MA, Mannaioni PF, Federico R, et al. Pea seedling histaminase as a novel therapeutic approach to anaphylactic and inflammatory disorders. A plant histaminase in allergic asthma and ischemic shock. ScientificWorldJournal. 2007;7:888–902.