Histamine: A Helpful Overview
- Maryana Lishman
- May 21, 2020
- 5 min read
Updated: Apr 3
We've all heard of anti-histamines but have you ever though about what histamine actually is? We often tend think of it as sneezing and watery eyes but it's actually so much more than that.
I first came across the term back in 2011 when my then infant daughter was reacting to certain foods with a bright red rash around her mouth, even though these were often foods recommended for gut healing like sauerkraut and broth. I realised that this was a CLUE as to what was going on for her eczema and allergies.
WHAT IS HISTAMINE
Histamine is a naturally occurring chemical compound present in nearly all of our tissue where it is primarily stored in mast cells. It helps modulate neurotransmitters and regulate stomach acid, but most importantly when we are working with skin and gut health issues, when our immune system encounters something it or the nervous system deems a threat including injury, allergies, temperature changes or even stress, this initiates a response. Our mast cells are instructed to release large amounts of stored mediators including histamine into the bloodstream to protect us, which then docks onto one of four receptors.
While the immune system's job is to help keep us safe, the methods it uses are inflammatory so when that process becomes chronic, too much histamine can overwhelm the ways we can break it down, causing symptoms like mucus production, dilated blood vessels, tummy issues, increased heart rate, watery eyes, sneezing, itching, tissue swelling and more.
Why do some people have too much histamine in their bodies? There are a few reasons. One is that they may have a hypersensitive immune or nervous system responding to many threats (both real and perceived) or may not produce adequate enzymes to break down histamine efficiently, leading to a buildup. As it is a cumulative degradation issue, it can also look different from person to person and even day to day.
So how do we become intolerant?
Histamine intolerance is really histamine excess, when the amount in our body exceeds the amount we can efficiently break down - just like a bucket will overflow when filled beyond its capacity. So it's not that we are intolerant to histamine itself, we just have more than what we can degrade at that time.
While antihistamine medications can help alleviate symptoms by blocking the binding of histamine to receptors which may help for a while, they don't reduce the amount of circulation of histamine or address the root cause/s behind the histamine excess, and over time may actually trigger the body to produce even more histamine losing efficacy.
In addition to dealing with histamine from our immune and nervous systems, many foods we eat either contain histamine or provoke the mast cells to liberate stored histamine. This is why it's important for people with histamine intolerance to be mindful of their diet and identify trigger foods.
Potential signs of histamine excess:
Medical conditions thought to be at least sometimes related to histamine includes mast cell disorders, allergies, gut dysbiosis, crohns, coeliac disease, fibromyalgia, perimenopause, irritable bowel syndrome, bacterial or topical overgrowths that can damage barrier lining and more however because testing isn't necessarily straightforward it can be difficult to diagnose hence why we often recognise histamine issues through symptom mapping and pattern recognition. Symptoms can include the following:
Hives, welts, rashes, itching, flushing.
Joint and bone pain, numbness and tingling.
Headaches and migraines.
Chest pain and irregular heart rate.
Ovulation pain, menstrual cramps, PMS, PMDD and estrogen imbalances.
Enlarged lymph nodes.
Recurring infections.
Nausea and vomiting.
Nasal congestion, sneezing, shortness of breath.
Insomnia or sleep disturbances especially running warm.
MANAGING HISTAMINE
According to Instagram you may have been led to see a low histamine diet is the only solution, but that approach can be overly restrictive and actually make things worse in the long run. While lowering dietary histamine can help initially, we can also help support our body to break down histamine more efficiently.
One important enzyme responsible for breaking down histamine especially from foods is diamine oxidase (DAO) found in the lining of our intestines. In some people especially babies whose systems are still developing, DAO levels may be low or its function poor, leading to inefficient clearance. In the bloodstream, another enzyme called N-methyltransferase (HNMT) can break down histamine so if both DAO and HNMT aren't working optimally and there is too much histamine accumulating, we'll soon find out.
Interestingly mothers often report relief from allergy symptoms during pregnancy thought to be due to an increase in DAO production to protect the growing fetus from histamine toxicity. On the other hand, many women experience severe symptoms during ovulation and in the days leading up to their periods, as estrogen is believed to down-regulate DAO. Therefore, for those dealing with estrogen excess or progesterone deficiency, addressing histamine levels may be an important aspect to consider.
Foods naturally high in histamine include:
Fermented, cured and pickled foods (sauerkraut, kombucha, kefir, yogurt etc), aged and mouldy cheeses, aged, processed and cured meats like bacon, salami etc, avocado, dried fruits, yeasts, pickled condiments, long or slow cooked meals or broths, leftovers and tinned foods not eaten straight away.
Foods that may liberate histamine include:
Alcohol, bananas, eggplant, pineapple, papaya, strawberries, tomatoes, spinach, cocoa, citrus, pasteurised dairy, pork, fish, shellfish, food additives.
Foods that block your production of DAO include:
Instant coffee, tannins (in tea), lectins, energy drinks.
WHAT CAN YOU DO
As histamine intolerance is often a sign of underlying issues such as leaky gut, gut dysbiosis, nutrient deficiencies, methylation, hormonal imbalances and nervous system factors it's not often a quick fix however that doesn't mean you can't get started on addressing histamine issues from home.
Support DAO production by consuming foods rich in copper, Vitamin C and Vitamin B6 such as beef liver, leafy greens, citrus and sunflower seeds.
Switch your slow cookers for a pressure cooker - I have an Instant Pot Duo Crisp as it's stainless steel.
Switch to meat stock like my low-histamine chicken broth, avoiding low and slow cooking methods.
Support methylation by consuming foods rich in folate, Vitamin B12 and choline. The Dirty Genes book is a great read. Avoid supplements or foods that contain synthetic B vitamins including folic acid.
Take a histamine-safe probiotic to help balance gut bacteria such as Smidge.
Look at natural mast cell stabilisers including Vitamin C, Quercetin, Black Seed Oil and more.
Introduce cooling and calming strategies before bedtime.
After personalised advice that goes deeper?
I love working with families to resolve their histamine issues for good! With my knowledge and expertise, we can work together to develop a tailored plan that includes dietary changes, lifestyle modifications and more to help you or your child go from reactive to thriving.
For more discussions, join me in my Facebook Group, The Healing Tribe.
Keen to take control of your skin and gut health for good? Work with Me
Content in this website for informational purposes only. Please see your doctor before making any nutrition or lifestyle changes. I am not a doctor, this is not medical advice, none of these statements have been evaluated by any authority and and they are not intended to diagnose, treat, or cure any disease.
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