The symptoms, causes, and treatments of histamine allergies can be confusing if you're unsure where to begin. Having personally dealt with histamine intolerance, I understand how challenging it can be to manage and understand.

This brings us to the million-dollar question: What are histamine allergies, and how do you treat them?

It's important to first note that what seems like a histamine allergy is actually an intolerance. Our body naturally produces histamine and it occurs naturally in foods. Although we can become intolerant or sensitive to it, histamine is actually a part of our immune system and it is therefore not a true allergy. 

Many individuals come to me expressing that they have a "histamine allergy" which is not technically correct. In this article, we will use the term "histamine allergy" occasionally simply in reference to client verbiage for those who are trying to find answers to what they suspect is a histamine allergy. However, I will also use the term histamine intolerance interchangeably, which is the actual and correct term for what you are experiencing.

 

What are "histamine allergies"?

"Histamine allergies" occur when the body cannot break down histamine effectively, leading to a build-up that causes symptoms like headaches, skin reactions, digestive issues, and fatigue. Unlike true allergies which are triggered by external substances and can be life-threatening, histamine intolerance is caused by internal factors such as our body's natural histamine production and external factors such as diet, lifestyle, and stress. 

Although the symptoms of histamine intolerance often mimic a mild allergy, histamine intolerance is not a true allergy nor is it immediately life-threatening.

In this guide, I’ll share insights on the symptoms, causes, and treatments of a histamine allergy, correctly known as a histamine intolerance, giving you practical steps to manage your condition if you’re part of the 1% of the population that struggles with this.

 

Key Takeaways

• What is Histamine Intolerance? Histamine intolerance happens when the body can't break down histamine properly, leading to symptoms like headaches, skin issues, and digestive problems.
• Common Triggers: Triggers include high-histamine foods, poor gut health, certain medications, and stress. Identifying these can help manage symptoms.
• Symptoms to Watch For: Key symptoms are migraines, rashes, bloating, nasal congestion, and fatigue. A food and symptom diary can help track and identify patterns.
• Managing Symptoms: Adopt a low-histamine diet, use antihistamines or natural remedies, and manage stress to reduce symptoms.
• Personalized Care: A tailored plan, possibly with professional guidance or a structured course, can offer more effective management strategies.

 

Causes of histamine allergies

A histamine allergy occurs when your body reacts to excess histamine, a chemical involved in the immune response. According to research, this can happen for several reasons:

 

• Enzyme Deficiency: The body relies on enzymes like diamine oxidase (DAO) to break down histamine. If these enzymes are deficient or not functioning correctly, histamine levels can rise, leading to intolerance.
• High-Histamine Foods: Consuming foods rich in histamine, such as aged cheeses, fermented products, and certain alcoholic beverages, can contribute to excess histamine.
• Histamine-Releasing Foods: Some foods don’t contain high levels of histamine but can trigger the release of histamine in the body. For a comprehensive list of foods to eat and avoid on a low histamine diet, click below.

 

 

• Gut Health: Poor gut health can reduce DAO enzyme production, making it harder to break down histamine effectively. Alternatively, certain types of naturally occurring bacteria produce histamine in the gut, which is why it's also important check if you're taking any strains of histamine-producing probiotics.
• Medications and Lifestyle: Certain medications and high stress levels can inhibit histamine breakdown, further contributing to its accumulation.

Histamine allergy symptoms

Recognizing the signs of a "histamine allergy" or histamine intolerance is crucial for effective management. Although there is an extensive list of histamine intolerance symptoms, I have found these listed below to be some of the most common symptoms:

• Headaches and Migraines: Histamine can widen blood vessels, which may cause headaches or migraines. If you often get headaches after eating certain foods or drinks, histamine could be a factor.
• Skin Reactions: Rashes, hives, and eczema are common skin issues associated with histamine intolerance. These reactions may occur soon after eating foods high in histamine.
• Digestive Problems: Symptoms like bloating, diarrhea, and stomach pain are common with histamine intolerance. Histamine can make the intestines contract, leading to these uncomfortable symptoms.
• Nasal Congestion and Sneezing: Histamine can cause symptoms similar to allergies, such as a runny nose, sneezing, and nasal congestion.
• Fatigue and Brain Fog: Histamine can disrupt sleep and affect concentration, leading to feelings of tiredness and mental cloudiness.
• Anxiety: Histamine intolerance is often associated with some form of anxiety or mood issue.

These symptoms can vary greatly in how severe they are and how long they last, which can make it hard to distinguish from other conditions. 

 

Histamine allergy therapies and treatments

In my experience, managing histamine allergies requires you to take on a creative approach. 

Here are some strategies to consider:

 

• Adopt a Low-Histamine Diet with Innovative Recipes A low-histamine diet remains a cornerstone of managing histamine intolerance, but it doesn't have to be bland. Experiment with fresh herbs, non-citrus and other histamine-safe fruits, and low-histamine spices like ginger. You can also use turmeric to add flavor without increasing histamine levels. Focus on fresh, unprocessed foods like fresh meats, certain vegetables, and healthy fats. Click below to download a comprehensive low histamine diet guide, which includes a list of foods to eat and avoid.

 

 

 

• Histamine Blockers and Natural Alternatives: Over-the-counter antihistamines can quickly relieve symptoms like itching, nasal congestion, and headaches. In addition to conventional antihistamines, natural alternatives, such as stinging nettle, have been shown to have antihistamine properties that can work incredibly powerfully, without the extensive list of side effects. You might also explore supplements designed specifically for histamine intolerance, like a natural antihistamine supplement, to help manage your symptoms. Combining these with a mindful approach to diet can offer balanced relief.

 

• Incorporate Specific Low-Histamine Probiotics: Gut health is crucial in managing histamine intolerance. As mentioned above, many common strains of bacteria naturally produce histamine, so you should select a probiotic carefully. Incorporating low histamine probiotics can help maintain gut health and support the breakdown of histamine without producing excess.

 

• Leverage Technology for Stress Management: Since stress can trigger histamine release, finding ways to reduce it is important. Finding a hobby or being in nature are great ways to de-stress. Alternatively, for those of you that love a bit of assistance, you can use technology like meditation apps, guided yoga or stretching exercises, habit trackers or virtual reality for guided relaxation can provide innovative ways to reduce stress levels and histamine symptoms. Each person will relax differently, so whether that means disconnecting completely or using technological assistance is dependent on what pleases you!

 

• DAO Supplements and Diet Rotation Plans: DAO is the enzyme responsible for breaking down histamine. For individuals with histamine intolerance, taking a DAO enzyme supplement before meals can help reduce symptoms associated with high-histamine foods. Pair this with a diet rotation plan, where you vary your food choices every few days to ensure nutrient diversity on your low histamine diet.

 

• Follow a Management Plan with Professional Guidance: Consulting with a healthcare provider or nutritionist specializing in histamine intolerance can provide personalized advice and a management plan tailored to your needs. For those looking for a structured approach, consider enrolling in a dedicated course like the How I Solved My Histamine Intolerance Course, which offers detailed guidance and strategies to help manage your symptoms effectively.

 

Managing a histamine allergy

Histamine allergies can be tough to manage, but understanding their symptoms, causes, and treatments is a great first step. From enzyme deficiencies to certain foods and stress, many factors can contribute to histamine build-up. By following a low-histamine diet, using natural remedies, and managing stress, you can take control of your overall health.

Histamine intolerance FAQ

 

How is a histamine allergy different from regular allergies?

Unlike regular allergies which are triggered by external substances and can be potentially life-threatening, a histamine "allergy" is actually not a true allergy but an intolerance, triggered by a substance which naturally occurs in our body. Histamine also exists in external factors such as our foods, but is a natural part of our immune system. A histamine intolerance may mimimc allergy symptoms but it is not a true allergy and is not immediately life-threatening.

Are there any surprising symptoms of histamine intolerance?

Yes, symptoms like dizziness, irregular menstrual cycles, and anxiety are lesser-known signs that might be linked to histamine intolerance. 

What unexpected foods might trigger histamine intolerance?

Surprisingly, foods like spinach, tomatoes, and fermented foods which are generally considered healthy can trigger histamine intolerance issues. It is important to look at a list of high and low histamine foods in case you are accidentally consuming foods that are triggering your intolerance.

Can physical exercise worsen histamine intolerance?

Yes, for some, intense exercise can release histamine, potentially worsening symptoms. It's important to monitor your body's response to different activities. You can read this post on exercise and histamine intolerance for more informaiton on what types of exercises work best for those with histamine symptoms.

How do I know if my medication affects histamine levels?

Some medications can increase histamine levels or inhibit its breakdown. Consult your doctor about your current medications if you suspect they may affect your histamine intolerance. I also have several posts on this topic such as checking this list of common medications that trigger histamine symptoms. You should not start, stop or alter any medication regimen without first discussing with your doctor.

 

Wishing you the best of health,

Anita Tee, Nutritional Scientist

 

References

1. Cleveland Clinic (2024) Histamine intolerance. Cleveland Clinic. Availalbe at: https://my.clevelandclinic.org/health/diseases/histamine-intolerance

2. Dawson, C. A., Boersma, P., & Ramonaite, D. (2022). Understanding histamine intolerance: Mechanisms, diagnosis, and treatment. Journal of Food Allergies and Intolerances, 14(3), 125-140. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8945898/

3. Maintz, L., & Novak, N. (2007). Histamine and histamine intolerance. The American Journal of Clinical Nutrition, 85(5), 1185-1196. Available at: https://academic.oup.com/ajcn/article/85/5/1185/4633068