Understanding Histamine Intolerance: Causes, Symptoms, and Natural Solutions

Histamine Intolerance: The Mysterious Cause of Headaches, Hives, and Gut Issues

Could wine be triggering your symptoms?

Why Histamine Intolerance is Often Misdiagnosed 

If you've been dealing with unexplained headaches, digestive problems, or skin issues, you may have been told you have allergies, IBS, or even anxiety. But what if the real issue is something else entirely? Histamine intolerance is a little-known condition that can cause a variety of symptoms when the body struggles to break down histamine properly. Unlike an allergic reaction, histamine intolerance happens when histamine builds up in the body, triggering symptoms that can be confusing and frustrating. Let’s dive into what histamine does, why some people react badly to it, and how to find relief.

What is Histamine Intolerance?

Histamine is a natural chemical with important jobs in the body, including:

• Immune response – Helping the body fight infections and injuries.
• Digestion – Stimulating stomach acid production to aid in food breakdown.
• Brain function – Acting as a neurotransmitter that influences mood and wakefulness.

The body produces histamine, but it’s also found in many foods. Normally, an enzyme called diamine oxidase (DAO) breaks down excess histamine. When DAO isn’t working properly or histamine levels get too high, symptoms appear—often resembling food allergies or gut disorders.

Common Symptoms of Histamine Intolerance

Because histamine affects multiple systems, symptoms can vary widely. The most common ones include:

• Migraines and headaches – Due to histamine’s ability to dilate blood vessels.
• Skin issues – Rashes, hives, flushing, or itching after eating certain foods.
• Digestive problems – Bloating, nausea, diarrhea, or IBS-like discomfort.
• Dizziness and vertigo – Disruptions in the nervous system can lead to balance issues.
• Heart palpitations – Some people experience an irregular or racing heartbeat.
• Anxiety and insomnia – Histamine acts as a neurotransmitter, which can impact stress levels and sleep quality.

Symptoms can fluctuate depending on diet, stress, and gut health, making diagnosis tricky.

Hidden Triggers of High Histamine

Histamine intolerance can be triggered by a mix of diet, lifestyle, and gut health factors. Identifying these triggers is key to managing symptoms.

1. Aged and Fermented Foods

Some foods naturally contain high histamine levels or cause the body to release more histamine. These include:

• Aged cheeses
• Fermented foods (kimchi, sauerkraut, kombucha)
• Cured meats (salami, bacon, smoked fish)
• Alcohol (especially red wine and beer)

2. Alcohol and DAO Blockers

Alcohol not only contains histamine, but it also blocks DAO, the enzyme needed to break it down. This makes alcohol one of the biggest triggers for histamine intolerance symptoms.

3. Gut Imbalances and Dysbiosis

The gut microbiome plays a huge role in histamine regulation. If you have an overgrowth of histamine-producing bacteria or an imbalance in your gut flora, your symptoms may worsen. Conditions like small intestinal bacterial overgrowth (SIBO) and leaky gut can contribute to histamine buildup.

4. Nutrient Deficiencies

DAO enzyme function depends on key nutrients, such as:

• Vitamin B6
• Copper and zinc
• Vitamin C (which also helps neutralize histamine in the body)

A deficiency in these nutrients can make it harder to break down histamine efficiently.

5. Stress and Histamine Release

Chronic stress can trigger the release of histamine from mast cells, leading to increased symptoms. Stress management is crucial for keeping histamine levels in check.

The Gut-Histamine Connection

Your gut plays a crucial role in histamine regulation. When digestion is off-balance, histamine levels can rise unchecked. Here’s how gut issues contribute:

• Leaky gut syndrome – A damaged intestinal lining allows histamine and inflammatory compounds to enter the bloodstream, worsening reactions.
• SIBO and histamine-producing bacteria – Some bacteria in the gut produce histamine, leading to higher levels in the body.
• Low stomach acid – While histamine helps produce stomach acid, chronically low stomach acid can contribute to bacterial overgrowth and histamine-related symptoms.

Eating low-histamine foods can help.

How to Manage Histamine Naturally

If histamine intolerance is causing your symptoms, there are natural ways to reduce histamine levels and support your body’s ability to break it down.

1. Follow a Low-Histamine Diet

Eliminating high-histamine foods can bring significant symptom relief. Focus on fresh, minimally processed foods such as:

• Fresh meats (not aged or processed)
• Fresh vegetables (except high-histamine ones like tomatoes, spinach, and eggplant)
• Gluten-free grains like rice and quinoa
• Fresh fruits (except citrus, strawberries, and avocados, which can trigger histamine release)

2. Support DAO Enzyme Activity

Certain nutrients and supplements can enhance DAO function:

• Vitamin B6 – Essential for DAO enzyme production.
• Copper and zinc – Help regulate histamine metabolism.
• Vitamin C – Acts as a natural antihistamine and supports gut healing.
• DAO enzyme supplements – Taking DAO before meals can help break down histamine from food.

3. Choose the Right Probiotics

Not all probiotics are beneficial for histamine intolerance. Some bacteria strains produce histamine, while others help break it down.

Best probiotics for histamine intolerance:

• Bifidobacterium infantis
• Bifidobacterium longum
• Lactobacillus rhamnosus

Probiotics to avoid:

• Lactobacillus casei
• Lactobacillus bulgaricus (found in yogurt)
• Lactobacillus reuteri

4. Heal Your Gut

• Treat gut imbalances like SIBO or leaky gut with targeted protocols.
• Consume bone broth and collagen to support intestinal repair.
• Use digestive enzymes to improve food breakdown and reduce inflammation.

5. Manage Stress and Improve Sleep

Because histamine plays a role in wakefulness, poor sleep can make symptoms worse. To support histamine balance:

• Prioritize 7-9 hours of quality sleep.
• Practice relaxation techniques like deep breathing or yoga.
• Reduce exposure to blue light at night to help regulate sleep cycles.

Conclusion: Taking Control of Histamine Intolerance

If you suspect histamine intolerance, the first step is identifying and avoiding high-histamine foods while supporting DAO enzyme activity. Improving gut health, taking the right supplements, and managing stress can make a big difference. With time and consistency, you can reduce histamine symptoms and start feeling like yourself again.