Histamine overload

How to manage histamine

Histamine overload occurs when your body has too much histamine—a natural compound involved in immune responses, digestion, and nervous system regulation. While histamine is essential for bodily functions, excessive amounts can lead to unpleasant symptoms, significantly impacting your daily life. Understanding what causes histamine overload and how to manage it is crucial for maintaining your health and well-being.

What happens when you have too much histamine?

When your body cannot properly break down histamine, it can accumulate in the bloodstream, leading to a condition known as histamine intolerance. This often results in symptoms that mimic allergic reactions, including:

• Headaches and migraines
• Skin issues such as rashes or itching
• Nasal congestion or sneezing
• Digestive problems, including bloating, diarrhea, and stomach pain

In severe cases, too much histamine can even lead to anxiety, dizziness, or irregular heartbeats. These symptoms occur because histamine acts on various receptors in your body, triggering inflammation or other immune responses when its levels are too high.

Sources of histamine in food

Histamine is naturally present in many foods, and its levels increase during processes like fermentation and aging. Common foods high in histamine include:

• Aged cheeses
• Fermented products like sauerkraut, kimchi, and yogurt
• Alcoholic beverages, particularly red wine and beer
• Processed or cured meats like salami and bacon

Fresh foods typically have lower histamine levels, but how food is stored and prepared can also influence histamine content. For example, leftovers or improperly refrigerated items tend to develop higher histamine levels over time.

Trouble processing histamine

The enzyme diamine oxidase (DAO) plays a critical role in breaking down dietary histamine. However, some individuals produce insufficient DAO, leading to histamine accumulation in their bodies. This can occur due to genetic factors, gut health issues, or certain medications that inhibit DAO activity.

If you struggle with processing histamine, consuming histamine-rich foods can exacerbate symptoms. For these individuals, avoiding foods that contain or release histamine is essential to managing symptoms effectively. A low-histamine diet, focusing on fresh, unprocessed ingredients, is often recommended.

Managing histamine overload

To prevent histamine overload, consider these tips:

Consult a professional: If you suspect histamine intolerance, seek advice from a healthcare provider or dietitian. They can help create a tailored dietary plan and recommend supplements if necessary.

Identify and avoid trigger foods: Create a list of foods high in histamine and eliminate them from your diet. Replace them with fresh vegetables, fruits, and proteins that are low in histamine.

Improve gut health: A healthy gut microbiome supports DAO production and enhances your ability to process histamine. Incorporate probiotics and prebiotics into your diet can help in this process.

You can read more about the topic in our knowledge bank or you can contact one of our dieticians for personalized advice. If you’re facing symptoms and don’t know where they come from, you can take the intolerance test for more information:

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.