Decoding Histamine: Triggers, Histamine Intolerance & Solutions
What is Histamine?
Histamine, a vital neurotransmitter, plays a multifaceted role in our body. It is a natural compound our body produces that regulates various functions, notably immune responses. It has a crucial role in protecting us from foreign substances and pathogens. In general the body is able to balance the histamine release. However, for some, the balance is disrupted, leading to histamine intolerance, a condition where the body struggles to break down and eliminate excess histamine.
Histamine is not only produced by the body but also found in moderate to high levels in foods. We’ll look into which ones below. Additionally, another source of histamine can be produced from your gut microbiota, especially in conditions such as Small Intestinal Bacterial Overgrowth (SIBO).
Histamine Breakdown and the DAO enzyme
When histamine is in excess, especially in the digestive system, it needs to be broken down to prevent it from accumulating and causing symptoms associated with histamine intolerance. Diamine oxidase (DAO) is an enzyme produced by the body, primarily in the small intestine, and its main function is to break down histamine into its metabolites, which are non-active forms that can be easily eliminated from the body. By doing so, it is preventing it from being absorbed into the bloodstream in excessive amounts.
Histamine Intolerance
Histamine intolerance occurs when there's an imbalance between the amount of histamine in the body and the capacity to break it down. In some individuals, DAO production may be insufficient, or there may be factors that reduce its effectiveness, leading to impaired histamine breakdown. For example, Small Intestinal Bacterial Overgrowth (SIBO) can affect DAO activity, where typical DAO enzyme levels cannot break down the increased histamine in your body produced by the bacteria overgrowth. In other words, the presence of certain bacteria in SIBO may interfere with DAO function, contributing to histamine intolerance.
Symptoms of Histamine Intolerance
Histamine intolerance manifests in various ways that are not exclusive, making it a diagnostic challenge. Symptoms include:
headaches
heartburn or acid reflux
hives
itchy skin
digestive issues
nasal congestion
sinus issues
insomnia
irregular heart rate
Foods High in Histamine
Certain foods are rich in histamine or can prompt its release. Foods high in histamine include aged cheeses, fermented foods (including sauerkraut, kimchi, kefir, yogurt, kombucha), processed meats (smoked, cured), alcohol, chocolate (😢) and some fruits (tomatoes and avocado) and vegetables (spinach and eggplant). Histamine levels increase in anything that has been aged or fermented, including leftovers of meat or fish. Understanding these sources is key for managing histamine levels.
To complicate things, there are certain foods that do not necessarily contain high histamine levels but can trigger the release of histamine in your body (called histamine liberators). Kiwi fruit, strawberries, banana, papaya, citrus fruits and pineapple as well as food additives like carrageenan are all considered histamine liberators.
Beyond histamine-rich foods, factors such as stress, hormonal changes, and certain medications can stimulate the release of histamine in the body. Recognising these triggers is essential in mitigating histamine intolerance.
Solutions for Histamine Intolerance
So what can you do if you think you might be dealing with a case of histamine intolerance? There are multiple avenues you can take if you believe this might be causing your symptoms.
Low-Histamine Diet: Adopting a low-histamine diet involves minimising the intake of histamine-rich foods. Fresh, and unprocessed options become the go-to, and your freezer becomes your best friend (freezing leftovers right away). You can try this diet for a few weeks and see if you notice any improvement.
DAO Enzyme Supplementation: DAO supplements can aid in managing histamine levels, especially when the body's natural production is insufficient.
Herbals & Vitamins: Herbs like Quercetin and Nettle can help settle histamine reactions. Vitamin C can also be helpful to support the immune system, indirectly influencing histamine levels. A strong immune system is better equipped to handle histamine release and breakdown.
Probiotics: Balancing the gut microbiota is integral to managing histamine intolerance. Probiotics, especially those containing strains like Bifidobacterium infantis, can support a healthier gut environment. However, keep in mind that probiotics can also trigger histamine reactions, so choose your probiotic accordingly. Some brands specialise in well tolerated strains that tend to not trigger adverse histamine reactions in people.
Anti-Inflammatory Lifestyle: Embracing an anti-inflammatory lifestyle, including stress management techniques and regular exercise, can contribute to overall histamine balance.
Medication: In severe cases, where symptoms persist, consultation with a healthcare provider is essential. They may recommend antihistamine medications or other targeted interventions. This is, in my opinion, the last resort and can usually be avoided.
Histamine intolerance is the result of a complex interaction between diet, lifestyle, and individual biochemistry. By decoding the sources, triggers, and symptoms, individuals can work their way towards relief. Histamine awareness empowers us to make informed choices, striving towards a more harmonious balance within the body.