Histamine is a biogenic amine with small quantities present in almost all foods, usually causing no problem. A small amount of histamine is in circulation in plasma (the fluid part of the blood), and the level changes throughout the day. It's generally high in the daytime and low during sleep, and extremely low during deep sleep.
Histamine also protects the body against pathogens such as insect bites, toxic chemicals, nettle stings and the like. In such scenarios, the body releases a large amount of histamine to go to the site, causing blood vessels to widen so that white blood cells can move quickly to the area of assault to help repair and protect it. As part of the histamine reaction, and to get the pathogen out, the tissue surrounding the affected area secrete fluids (a runny nose, for instance).
When a large amount of histamine is released, the body tries to balance it via a negative feedback loop. It produces adrenaline to lower histamine levels – so in cases of chronic infections, especially where mould is part of the picture, there can be chronically high levels of adrenaline interfering with mood, sleep, and intellectual development. Have you noticed that your child is wired at night and simply can't settle? This might be due to adrenaline release to combat the high histamine load. It's important to note that underlying infections and chronic stress can contribute to elevated histamine levels despite a diet low in histamine.
High doses of histamine are toxic to all people. The tolerance level varies between individuals based on genetics, disease, gut damage and disturbed gut microbiome, and specific medication use. In some cases, high histamine levels result from the body's poor ability to break down histamine, which can be due to differences in specific genes that modulate histamine.
Signs of histamine intolerance
- Headaches/migraines
- Difficulty falling asleep
- Hypertension
- Vertigo or dizziness
- Arrhythmia, or accelerated heart rate
- Difficulty regulating body temperature
- Anxiety
- Nausea, vomiting
- Abdominal cramps
- Flushing
- Nasal congestion, sneezing, difficulty breathing
- Abnormal menstrual cycle
- Hives
- Fatigue
- Tissue swelling
- Bad reaction after eating fermented food like sauerkraut
- Physical reactions like hives or emotional reactions like anxiety and hyperactivity if consuming citrus foods
How to normalise histamine levels
Remove problem foods
Large quantities of histamine result from microbial activity during the rotting of food and during the manufacture of cured, smoked and fermented foods such as cheese, cured meats, vinegar, alcoholic drinks, sauerkraut, soya sauce etc. Microbial enzymes convert histidine to histamine.
Leftover food can have significant histamine levels, and the levels will vary depending on how fast this microbial metabolism takes place. It’s important to note that histamine levels can be excessively high well before the food is spoilt.
Some cosmetic and toiletries also contain histamine-releasing substances as such cinnamaldehyde, Balsam of Peru, benzoates of any type, and sulfites and dyes.
Foods high in histamine include:
- Alcohol
- Meat broths/stocks
- Cured meats (ham, salami, bacon etc)
- Fermented foods such as sauerkraut, vinegar, soy sauce, yoghurt
- Vinegar-containing foods such as pickles, olives, mayonnaise
- Sour milk/cream
- Soured bread (i.e. sourdough)
- Buttermilk
- Dried fruit
- Citrus fruit
- Aged cheese including goats cheese
- Walnuts
- Cashew nuts
- Peanuts
- Avocados
- Spinach
- Tomatoes
- Smoked fish
- Anchovies
- Raspberries
- Red plums
- Aubergines
Include foods that support healthy histamine levels
Consumption of foods high in quercetin, a bioflavonoid found in ginger, garlic and onions, elderberries, bee pollen, and fennel leaves, can help lower histamine levels.
Quercetin stabilizes the cell membrane of mast cells and prevents them from spilling their load of histamine into the surrounding tissue. DAO needs copper to function, so keeping normal copper levels is essential – be mindful of excessive zinc supplementation.
In the digestive tract, histamine is broken down by DAO (Diamine Oxidase) enzyme, which tends to be low in those with allergies or auto-immune conditions. A number of studies have shown that DAO is dramatically increased by the consumption of oleic acid found in olive oil.
Use targeted supplements
To break histamine down from food in the digestive tract, we often use Diamine Oxidase (DAO) supplements. Supporting the adrenals is also essential given the feedback loop discussed earlier, where adrenaline is released to negate the histamine in the system.
Other supplements that may lower histamine levels are those containing mangosteen, both an anti-inflammatory and a histamine inhibitor. Black seed oil and nettle tincture can help reduce histamine levels, as can frequent dosing of vitamin C.
When considering probiotics, it’s essential to ensure that supplements contain suitable strains. Certain probiotic strains have been shown to reduce histamine levels, such as Lactobacillus rhamnosus, Bifidobacterium infantis, Bifidobacterium longum, Lactobacillus plantarum, and possibly Lactobacillus reuteri. Some strains have been shown to promote histamine production and should be avoided. These include; Lactobacillus casei and Lactobacillus bulgaricus
In the CNS (Central Nervous System) histamine is broken down by HMT (Histamine Methyltransferase) enzyme. This means that impaired methylation can contribute to high histamine levels. In some cases, methylated B vitamins and supplements such as DMG and TMG can help reduce histamine levels.
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