What is histamine?

What are histamines?

Histamine plays a role in several everyday body processes:

• Immune response — it helps trigger the classic signs of an allergic reaction, like swelling and redness, as part of your body’s defense system (1).
• Digestion — it helps the stomach produce acid to break down food (1).
• Brain and nervous system — it acts as a signaling molecule that affects alertness and sleep (1).

Histamine isn’t only made inside your body. It’s also naturally present in many foods, especially fermented and aged products. Normally, an enzyme called diamine oxidase (DAO) breaks down excess histamine from food before it causes problems. When there’s too much histamine, or too little DAO to clear it, histamine can build up and trigger symptoms (2)(3). This is known as histamine intolerance.

What are histamin intolerance symptoms?

Because histamine affects so many systems in the body, histamine intolerance symptoms can show up in different ways and vary from person to person (2). The most commonly reported symptoms include:

• Skin: itching, hives, flushing, or rashes
• Nasal and respiratory: sneezing, a stuffy or runny nose, or trouble breathing
• Digestive: bloating, stomach pain, diarrhea, or nausea
• Head: headaches or migraines
• Circulatory: a drop in blood pressure or a fast heartbeat (3).
• Other: fatigue, anxiety, or an irregular menstrual cycle (3).

Symptoms typically appear within minutes to a few hours after eating high-histamine foods and can range from mild to more disruptive (2). Because these symptoms overlap with other conditions like allergies or IBS, histamine intolerance is often missed or misdiagnosed. If you regularly notice these symptoms after eating, it may be worth looking into your histamine levels. Our intolerance test can help you get a clearer picture.

Which foods are high in histamine?

Diet is one of the biggest factors influencing histamine levels. Foods known to be high in histamine include:

• Aged cheeses (6).
• Fermented foods and drinks (sauerkraut, wine, beer, kombucha) (3) (5)
• Cured and processed meats (3)
• Certain fish, especially if not fresh (tuna, mackerel, sardines) (10)
• Leftovers, since histamine levels rise the longer food sits (5)

On the other end, some foods are naturally low in histamine and generally better tolerated. Seen our low histamine food list for a detailed overview of what to eat and what to limit.

How do you manage histamine intolerance?

There’s no single fix for histamine intolerance. It usually takes a combination of approaches:

1. A lower-histamine diet. Prioritizing fresh produce, freshly prepared meat and fish, and limiting fermented or aged products can meaningfully reduce your histamine intake (5).

2. Supporting your DAO enzyme. DAO is the enzyme responsible for breaking down histamine from food in your gut. When DAO activity is low, dietary histamine isn’t cleared efficiently, which can make symptoms worse. Taking a DAO supplement with meals may help your body process histamine more effectively and make it easier to eat a wider variety of foods.*

3. Lifestyle habits. Stress can trigger histamine release, so stress management (sleep, movement, relaxation techniques) can help reduce flare-ups. A healthy gut also supports natural DAO production, so caring for your gut health plays a role too (3).

How do i achieve histamine balance?

Lifestyle modifications play a pivotal role in achieving histamine balance and optimal health. Stress management techniques and practices that promote gut health are essential in this regard. These practices not only aid in reducing histamine release triggered by stress but also support the production of DAO, further enhancing the body’s capability to process histamine efficiently (3). Such lifestyle considerations are integral to a holistic strategy for managing histamine sensitivity, with the ultimate goal of fostering overall well-being and minimizing symptoms.

Get personalized advice

Want to know more about your own histamine levels? Check out our knowledge bank for more articles.

If you suspect a food intolerance but are not yet certain you can contact one of our dietitians for personalized advice. If you’re looking for enzymes to support your situation you can try our supplement advisor below!:

*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.