Cart

Your cart is empty

Continue shopping now

Understanding the Complexities of Histamine Intolerance

Sporty & Rich Wellness

By: @dermahealthnutrition

Histamine plays several important roles in the body, including regulating gastric acid production, controlling blood vessel dilation, modulating immunity and response to allergens. Histamine is found in varying amounts in almost all foods.

Histamine intolerance results from an imbalance between histamine intake and histamine metabolism in the body. It's important to note that histamine intolerance is different from a true allergy. An excess of histamine in the body can cause a range of symptoms and there is hardly a symptom that has not been associated with histamine intolerance: headaches and migraines, skin problems such as hives, itching or flushing, gastrointestinal symptoms such as abdominal pain, diarrhea or bloating, nasal congestion and runny nose, fatigue, irregular menstrual cycles and sleep disturbances. This wide range of potential symptoms, which can overlap with various other medical conditions, and the lack of a specific biomarker and diagnostic tools make it very difficult for healthcare professionals to diagnose histamine intolerance.

The cause of histamine intolerance remains unknown, and its existence is even doubted by some medical professionals. Various factors have been proposed as possible contributors, with a reduction in the enzyme diamine oxidase (DAO), which is responsible for breaking down histamine in the digestive tract, generally considered the prime suspect in causing symptoms. However, it is important to note that blood levels do not accurately reflect DAO levels and function in the gastrointestinal tract. Therefore, neither blood DAO levels nor stool histamine levels can be relied upon as a diagnostic tool, leaving histamine intolerance a clinical diagnosis. 

Ripened and fermented foods naturally contain higher levels of histamine or are more likely to release histamine than others. These include mature cheeses, sauerkraut, alcohol, processed meats, fish, ripe bananas, tomato (paste), spinach, walnuts, and chocolate. In addition, gastrointestinal conditions such as irritable bowel syndrome (IBS), small intestinal bacterial overgrowth (SIBO) and celiac disease can inhibit the gut's ability to process histamine.

Individualized nutritional advice and personalized dietary changes or meal adjustments can be used to manage histamine intolerance. See below for a list of my recommendations. 

Diary: Start with a detailed food diary including an assessment of symptoms and food intake. This can help to identify individual patterns.

3-step histamine elimination diet: Work with a healthcare provider or registered dietitian to develop an individualized plan. The first phase (abstinence phase) lasts ten to 14 days. During this time, the aim is to reduce symptoms as much as possible with a histamine-reduced diet. Clinical guidelines recommend a plant-focused diet and a strict abstinence from alcohol. The fresher the food, the less histamine it contains. The abstinence phase is followed by the second phase, which should last up to six weeks. During this time, the individual’s histamine tolerance is assessed. The emphasis is on broadening the individual’s choice of foods. The final phase is the long-term dietary phase with the aim of permanently integrating the dietary recommendations based on personal histamine tolerance.

Probiotics: Some probiotic strains (lactobacillus/bifidobacteria) have shown promise in improving gut health and histamine regulation.

Dietary supplements: Some individuals may benefit from taking DAO supplements or antihistamines to help manage symptoms.

Lifestyle changes: Reducing stress can help manage symptoms and improve overall wellbeing.

References:

Hrubisko M, Danis R, Huorka M, Wawruch M. Histamine Intolerance-The More We Know the Less We Know. A Review. Nutrients. 2021 Jun 29;13(7):2228. doi: 10.3390/nu13072228. PMID: 34209583; PMCID: PMC8308327.

Zhao Y, Zhang X, Jin H, Chen L, Ji J, Zhang Z. Histamine Intolerance-A Kind of Pseudoallergic Reaction. Biomolecules. 2022 Mar 15;12(3):454. doi: 10.3390/biom12030454. PMID: 35327646; PMCID: PMC8945898.

Schnedl WJ, Enko D. Histamine Intolerance Originates in the Gut. Nutrients. 2021 Apr 12;13(4):1262. doi: 10.3390/nu13041262. PMID: 33921522; PMCID: PMC8069563.

Kettner L, Seitl I, Fischer L. Toward Oral Supplementation of Diamine Oxidase for the Treatment of Histamine Intolerance. Nutrients. 2022 Jun 24;14(13):2621. doi: 10.3390/nu14132621. PMID: 35807806; PMCID: PMC9268349.

Sánchez-Pérez S, Comas-Basté O, Veciana-Nogués MT, Latorre-Moratalla ML, Vidal-Carou MC. Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content? Nutrients. 2021 Apr 21;13(5):1395. doi: 10.3390/nu13051395. PMID: 33919293; PMCID: PMC8143338.

Previous
Next

The Wellness Club

Reducing Inflammation Through Exercise

Reducing Inflammation Through Exercise

Translation missing: en.blogs.article.by Taylor Davis

By @coreflexpilates founder @chrisbardawil Joint pain after exercise, headaches or brain fog after a bad night's sleep, and digestive distress after eating are all symptoms of systemic inflammation. While there are many articles and discussions about various foods and diets to reduce inflammation, little attention is paid to reducing inflammation through exercise. Inflammation in itself isn't a bad thing....

Read more
Stomach Acid: the Key to Digestion and Glowing Skin

Stomach Acid: the Key to Digestion and Glowing Skin

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co The purpose of the human digestive system is to break down foods, absorb nutrients, and excrete waste; without this, humans would not be able to function. Stomach acid plays a key role in this process, allowing the body not only to survive but to thrive. After chewing, the food we eat travels to the stomach. The stomach churns and combines broken...

Read more
A Naturopathic Approach to Skin Health

A Naturopathic Approach to Skin Health

Translation missing: en.blogs.article.by Taylor Davis

Q&A with Dr. Laura Belus 1) Tell us a bit about yourself    I am a practising naturopathic doctor in Mississauga Canada. My focus is on hormonal health, specifically when it comes to acne, PMS and fertility. My own journey...

Read more
Creating a Self-Care Routine for Busy Professionals

Creating a Self-Care Routine for Busy Professionals

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy If you’re a high-achieving woman, you likely relate to juggling multiple responsibilities, from demanding careers to personal commitments. When we are overwhelmed, it’s easy to believe the limiting stories we tell ourselves about not having enough time. We must willingly embrace a different narrative: that self-care is not a luxury but a necessity. Incorporating self-care into your daily routine is...

Read more
Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Restrictive Diets: The Hidden Costs on your Gut, Mind, and Immune System

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co ‘Restrictive diet’ is an umbrella term that encompasses changes to how, when and what one eats. To some, avoiding junk food is considered restrictive; to others, a restrictive diet may be as extreme as consuming food from only one food group or strictly avoiding others. Regardless, the ultimate question is, when do restrictive diets help and when do they harm?

Read more
Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Vitamin Sea: 5 Mind, Body, and Beauty Benefits of Ocean Water

Translation missing: en.blogs.article.by Taylor Davis

By: @emma.walsh Author Isak Dinesen famously said, "The cure for anything is salt water: sweat, tears, or the sea." We all know that staying active and releasing emotions is vital for our health—and as someone who grew up on the coast going to the beach year round, I also believe...

Read more
Intermittent Fasting: Is It Right for You?

Intermittent Fasting: Is It Right for You?

Translation missing: en.blogs.article.by Taylor Davis

By @coreflexpilates founder Chris Bardawil Over the past few years intermittent fasting has become the golden child of the wellness community all due to the miraculous effects it can have on your health.   Intermittent fasting is avoiding eating or drinking...

Read more
Skinimalism: A New Trend in Dermatology?

Skinimalism: A New Trend in Dermatology?

Translation missing: en.blogs.article.by Taylor Davis

A Note from a Dermatologist: @dermahealthnutrition The world of aesthetic dermatology is experiencing a refreshing shift towards a trend known as "skinimalism" (Skin + Minimalism). This movement is a response to the overwhelming abundance of skincare products and complex routines that have dominated the beauty industry in recent years. At its core, skinimalism advocates a minimalist approach...

Read more
Burnt out? Here Are the Signs and Road to Recovery

Burnt out? Here Are the Signs and Road to Recovery

Translation missing: en.blogs.article.by Taylor Davis

By: @ericabassotherapy  Many of us are busier than ever before. We juggle demanding careers, personal responsibilities, and social obligations to name a few, and if you’re a high-achiever this list may never seem to end. Burnout is a growing concern today due...

Read more
How Alcohol Effects Your Gut

How Alcohol Effects Your Gut

Translation missing: en.blogs.article.by Taylor Davis

By: Megan Tomlin @gooodmoodfoood By now, almost everyone knows that alcohol is not the healthiest thing for our minds and bodies. But what do we know about the effect that alcohol has on our gut microbiome health? Before I answer this, there are a few terms I want to define for...

Read more
The Unseen Mental Health Challenges High Achievers Face

The Unseen Mental Health Challenges High Achievers Face

Translation missing: en.blogs.article.by Taylor Davis

 By: @ericabassotherapy It's hopeful to see how much society has progressed in embracing mental health discussions. But as a mental health provider, I still notice gaps in our understanding of accurate mental health information. We can all get better at recognizing signs of mental health struggles and feeling empowered to seek support when needed. As a licensed...

Read more
The Importance of Skin pH for a Clear, Healthy Complexion

The Importance of Skin pH for a Clear, Healthy Complexion

Translation missing: en.blogs.article.by Taylor Davis

By: @drmelissa.co The concept of the skin barrier has become a part of many skincare aficionado’s vocabulary, but what does it really mean?  It is important to remember...

Read more