Why do I have a histamine problem?
Histamine can increase for several different underlying reasons that may seem completely unrelated. I’ve listed the main factors here, and it’s the digestion and menopause that can often surprise people. I’ve had great success treating hay fever by sorting out Leaky Gut or dysbiosis, so these are areas definitely worth investigating. The main underlying factors are:
Menopause or hormone imbalances
DAO deficiency – this is the enzyme that is involved in histamine metabolism
Digestive issues and gut bacteria imbalance
Allergies
Medications
High histamine foods
As well as foods high in histamine, there are also foods which act as histamine liberators or inhibitors:
Histamine liberators are those foods that are low in histamine themselves, but they help the release of histamine from other foods. However, there is not enough clinical evidenceat the moment to support this theory.
Histamine inhibitors are foods that may help lower histamine levels and reduce symptoms or allergic reactions.
How digestion plays a role in histamine
Our digestive system needs histamine to produce the gastric acids required for digestion, but for those with histamine excess there may be some other factors at play such as:
A deficiency in the DAO enzyme which is made in the kidneys and thymus but also in the lining of the digestive system.
Impaired intestinal permeability, which has a knock-on effect on the DAO enzyme or the microbiome. We talk a lot about intestinal permeability and issues and this is something we would look at in detail for anyone with a histamine issue.
A gut microbiome imbalance whereby certain gut bacteria can produce more histamine. This is quite a new field of research and the reason why we don’t always prescribe probiotics straight away. It’s now known that certain bacteria encourage histamine production or interfere with histamine breakdown.
Our digestive system also houses around 80% of our immune system, so if our digestive system is struggling in some way this can exacerbate an allergic response to things like pollen or dust.
Digestive symptoms can either be a result of the underlying problem, or perhaps just a reaction to the histamine intolerance. A histamine intolerance can also cause digestive symptoms, including abdominal pain, diarrhoea, and vomiting, alongside the usual skin or sneezing/eye issues that people most associate with histamine issues.
If you suspect that you have histamine-related issues or a histamine intolerance, please contact us to book in for a complimentary consultation. Together we can decide whether food intolerances or sensitivities could be an issue, or whether there is a gut or microbiome issue. Removing the suspected foods does not often fix the problem alone, as digestive health also needs to be addressed. During this time, maintaining a balanced diet is imperative to avoid running the risk of nutritional deficiencies or malnutrition. We often see clients who have cut so many foods from their diet they are left with very few choices!
Top 12 high histamine foods
Foods that are high in histamine include:
Dry goods: chickpeas, soy flour, peanuts, cashew nuts, pistachios and almonds
Breads: sourdough
Condiments: pickles, vinegars and tomato ketchup
Meat: Cured or fermented meat such as salami, prosciutto, chorizo and bacon
Fish: Frozen, salted or tinned fish such as sardines and tuna, as well as shellfish
Vegetables: Aubergines, spinach and tomatoes
Fruit: dried fruit, cherries, mangoes, pineapple, apples, avocado and banana
Fermented dairy products such as cheese (especially aged cheese), yoghurt and sour cream
Fermented vegetables including kimchi and sauerkraut
Fermented soy including miso, soy sauce and tempeh
Fermented drinks such as kombucha, ginger beer and kefir
Alcohol: Wine, beer and champagne
**It is worth noting that the longer foods have been fermented the higher the histamine load.
There may also be non-food products and ingredients that can contribute to histamine excess or interfere with the DAO enzyme, and worsen symptoms. These include:
Fragrances
Parabens
Synthetic hair dyes
Heavy metals: lead acetate, chromium, sodium hexametaphosphate
Aluminium
Antibacterial products
Talc
Nail polish which contains formaldehyde, toluene or formalin
Pain medication such as aspirin and NSAIDs
Antidepressants and antipsychotics
Antibiotics
Heart medications
Gastrointestinal medications
Muscle relaxer
Diuretics
It is therefore worth considering more natural products for your skin and your home if you are struggling with histamine-related issues.
Conclusion
Histamine intolerance or excess does not always have a simple solution. Foods high in histamine may be a contributory factor, but there could be underlying issues such as poor digestion or even the good old menopause. Luckily, doing the work always yields results and once we’ve identified the underlying issues, it shouldn’t be too long before you’re symptom-free.
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