Gut Health & Histamine Intolerance: A Guide to The Low Histamine Diet
Are you constantly plagued by digestive symptoms that diminish your quality of life? As a gut health and microbiome expert, I recognise the challenges in identifying the root cause of these issues. In this comprehensive blog post, I will delve into histamine intolerance – a lesser-known condition that might be responsible for your digestive discomfort. I will explore the role of histamine, why histamine intolerance develops, its symptoms, and the benefits of adopting a low histamine diet. Additionally, I will provide a list of high and low histamine foods, as well as histamine liberating foods, to help you make well-informed dietary decisions.
Understanding histamine: the basics
Histamine is a biogenic amine involved in numerous vital bodily functions, including immune response, digestion, and sleep-wake cycle regulation. While histamine is crucial for maintaining overall health, excessive amounts can trigger a range of uncomfortable symptoms, particularly in individuals with histamine intolerance.
The development of histamine intolerance: root causes
Histamine intolerance arises when there's a disparity between histamine levels and the body's ability to metabolize it. This can result from a deficiency in histamine-degrading enzymes, especially diamine oxidase (DAO). Genetic predispositions, compromised gut health, and certain medications may also contribute to histamine intolerance.
The role of gut health in histamine intolerance: a crucial connection
Poor gut health can play a significant role in the development of histamine intolerance. A healthy gut microbiome is essential for maintaining the balance of various compounds, including histamine. An imbalance in gut bacteria, also known as gut dysbiosis, can lead to an overproduction of histamine or reduced histamine degradation. Additionally, compromised gut health can negatively impact the production of enzymes, such as DAO, which are crucial for breaking down histamine.
Increased intestinal permeability (aka leaky gut), where the intestinal barrier becomes more permeable, can also contribute to histamine intolerance. In this condition, undigested food particles, bacteria, and toxins can pass through the intestinal lining and enter the bloodstream, causing an immune response and an increase in histamine production. Addressing gut health by promoting a balanced gut microbiome, consuming a nutrient-dense diet, and reducing stress can help support your body's ability to manage histamine levels, ultimately alleviating the symptoms of histamine intolerance.
Recognising histamine intolerance: common symptoms
Histamine intolerance can manifest through various symptoms, such as:
Gastrointestinal disturbances, including bloating, gas, diarrhea, and stomach cramps
Migraines or headaches
Chronic fatigue
Dermatological issues, like eczema, itching, or hives
Nasal congestion or rhinitis
Breathing difficulties or asthma-like symptoms
The benefits of a low histamine diet: alleviating symptoms
A low histamine diet entails consuming foods low in histamine while avoiding those high in histamine or histamine-liberating. By reducing the overall histamine load on your body, this diet can help alleviate symptoms and improve your quality of life.
Identifying high and low histamine foods: making smart choices
High histamine foods include:
Fermented products, such as yogurt, kombucha, and tempeh
Aged cheeses, like blue cheese and gouda
Cured meats, including salami and pepperoni
Alcoholic beverages, particularly red wine and beer
Vinegar-based condiments, like pickles and salad dressings
Low histamine foods include:
Fresh, unprocessed meats and fish
Eggs
Fresh fruits and vegetables (excluding tomatoes, spinach, avocados, and eggplants)
Gluten-free grains, such as rice and quinoa
Plant-based dairy alternatives, like soy milk and oat milk
Histamine liberating foods: be cautious
Histamine liberating foods are those capable of releasing histamine from mast cells in the body. These foods may exacerbate histamine intolerance symptoms and include:
Citrus fruits
Bananas
Strawberries
Tomatoes
Chocolate
Shellfish
Conclusion
Histamine intolerance can be a challenging condition to diagnose and manage, but a thorough understanding of its causes, symptoms, and the role of gut health can make a significant difference in improving your digestive wellbeing. By adopting a low histamine diet and focusing on rebalancing your gut microbiome, you can alleviate the symptoms and enhance your quality of life. If you suspect that histamine intolerance is the cause of your symptoms and if you need guidance on how to manage this condition, don't hesitate to get in touch with me. As a gut health and microbiome expert, I am here to help you navigate your journey towards better gut health and overall wellbeing.
Written by Marilia Chamon
Registered Nutritional Therapist, Gut Health, IBS & SIBO Expert
Founder of Gutfulness Nutrition
Instagram @gutfulnessnutrition