Histamine Intolerance Triggers: Identifying Foods That Resemble Allergies
Histamine intolerance closely mirrors allergic responses, with foods containing elevated histamine levels, such as red wine, aged cheese, sausages, and chocolate, acting as common triggers.
Histamine: The Body's Messenger and Its Connection to Intolerance
Are you experiencing symptoms like a buzzing head or a runny nose after enjoying a glass of red wine, savouring a salami sandwich, or indulging in a piece of chocolate? This allergy-like reaction may be attributed to histamine intolerance.
Histamine, often associated with allergy-induced discomfort, is a pivotal messenger substance in the body. It plays a vital role in combating pathogens and toxins, initiating inflammatory responses that safeguard the body. However, in some individuals, histamine metabolism is impaired. When histamine is introduced through dietary sources, this inability to break it down efficiently leads to various symptoms, termed histamine intolerance.
Histamine Intolerance: Understanding the Mechanisms
Histamine is categorised as a messenger substance facilitating intercellular communication, playing a pivotal role in immune system functions. It is synthesised from an amino acid, both endogenously and through dietary sources. Clinical manifestations surface when histamine metabolism is hindered.
Histamine's Multifaceted Role:
Histamine serves diverse functions, including signal transmission between nerves, vasodilation, and regulation of muscle contraction and relaxation. It also plays a part in lipid metabolism, immune responses, blood formation, wound healing, and circadian rhythm regulation. Excessive histamine can lead to imbalances in heart rhythm, blood pressure, and neurological signalling pathways.
Histamine Intolerance: A Thorough Examination
Histamine intolerance, also referred to as histamine incompatibility, results from impaired interactions between histamine and two key enzymes, leading to inefficient histamine degradation, even in dietary sources. Adverse reactions following histamine-rich food consumption signify histamine intolerance.
Histamine is a naturally occurring compound present in specific food items, and its levels can be influenced by food handling practices. Factors like prolonged storage, elevated temperatures, and inadequate hygiene can elevate the histamine content in food.
Here are some examples of foods that are known to contain higher levels of histamine:
- Various varieties of aged cheeses
- Mackerel
- Tuna
- Anchovy
- Sardines
- Red wine
- Aged meat products like salami, sausages, and smoked ham
- Spinach
- Tomatoes
- Sauerkraut
- Soy sauce
To prevent the accumulation of histamine, refrain from keeping pre-made food containers in the refrigerator for extended durations (more then one day). The longer the food remains stored, the greater the histamine production. Instead, consider storing all pre-made meals in the freezer.
Diamine Oxidase (DAO): The Key Enzyme in Histamine Breakdown
In the context of histamine intolerance, the term diamine oxidase (DAO) is frequently mentioned. DAO primarily governs the breakdown of dietary histamine. The prevalent theory underlying histamine intolerance development revolves around disturbed DAO activity, causing sluggish histamine degradation and ensuing discomfort. Approximately only one to two percent of the global population completely lacks the DAO enzyme, while a larger portion may experience temporarily reduced production, such as in the case of an imbalanced gut.
Distinguishing Between Histamine Intolerance and Allergies:
Histamine intolerance, although resembling allergies, is distinct. Due to overlapping symptoms, it is often referred to as a "fake allergy." It is imperative to differentiate between intolerance and true allergies, as standard food allergy tests may not identify histamine intolerance. Concurrent food allergies and histamine intolerance can occur, but distinct foods typically trigger each response.
The Potential Causes of Histamine Intolerance
The causes of histamine intolerance are not yet definitively established from a scientific perspective. Nevertheless, several theories exist. Factors such as chronic gastrointestinal distress, alcohol consumption, and specific medications may hinder DAO enzyme production, ultimately leading to excessive histamine levels.
Chronic Gastrointestinal Stress:
Individuals with gastrointestinal conditions like irritable bowel syndrome, gastritis, Crohn's disease, or ulcers are susceptible to histamine intolerance. Changes in intestinal mucosal structure in these cases can diminish DAO enzyme production.
Medications and Alcohol:
Certain medications and alcohol may compromise DAO function, exacerbating histamine intolerance. Substances like acetylcysteine, ambroxol, aminophylline, chloroquine, metamizole, and metoclopramide can impact DAO activity.
Summarily, individuals with histamine intolerance experience excessive histamine levels in response to histamine-rich foods, triggered by DAO enzyme deficiency, chronic gastrointestinal ailments, or certain medications and alcohol.
Symptoms of Histamine Intolerance
Histamine intolerance symptoms closely resemble allergic responses. Different individuals may exhibit varying symptoms, occurring immediately or up to two hours following histamine-rich food consumption. These symptoms may persist for hours up to several days.
Common Histamine Intolerance Symptoms Include:
- Skin: Redness, itching, swelling
- Gastrointestinal Tract: Cramps, bleeding, diarrhoea
- Lungs and Respiratory System: Cough, asthma, cramps, runny nose, difficulty swallowing
- Cardiovascular System: Alterations in blood pressure, palpitations, heart rhythm irregularities, fainting
- Nervous System: Headaches, migraines, dizziness
Symptom expression varies among individuals, with different tolerances for histamine-rich foods. For instance, one person may react immediately to a small quantity of red wine, while another may only experience symptoms after consuming a full glass.
Histamine and Migraines: The Connection
Histamine is known to trigger headaches, including migraines, through mechanisms involving inflammatory responses and vasodilation. Low DAO concentrations in the blood of migraine sufferers are commonly observed, suggesting a connection between histamine-containing foods and migraine attacks.
Female Hormones and Their Impact on Histamine Intolerance
Pregnant women tend to experience reduced histamine intolerance symptoms, including migraines and headaches, which are less frequent or entirely absent during pregnancy. Hormonal shifts during pregnancy lead to elevated DAO levels. Conversely, symptoms often worsen during menstruation in individuals with histamine intolerance due to the interplay between histamine and female sex hormones.
Histamine and Atopic Dermatitis: Effects on Skin Health
Histamine intolerance can exacerbate atopic dermatitis, characterised by itching and dry skin rashes. Research indicates that individuals with atopic dermatitis often exhibit insufficient DAO levels and elevated histamine in their blood. A low-histamine diet is recommended for managing atopic dermatitis.
Managing Histamine Intolerance: Dietary Strategies
Managing histamine intolerance primarily involves dietary modifications to minimise histamine consumption. However, complete avoidance is challenging because histamine is pervasive in various foods, with limited labelling requirements.
Effective Strategies for Managing Histamine Intolerance:
- Avoiding Fermented Foods
- Minimising Processed Food Consumption
- Avoid storing pre-made food in refrigerator
- Trimming Overripe Portions of Fruits
- Being Cautious of Foods Packaged with Preservative Gases
- Practicing Nutritional Awareness
- Prioritising Low-Histamine Vegetable Options
- Avoid Alcohol
| Food | Include | Exclude |
| Vegetables | Fresh vegetables (excluding avocado, tomato, spinach, and eggplant) | Avocado, tomato, eggplant, sauerkraut, and other fermented vegetables |
| Fruit | Fresh fruit (excluding citrus, banana, papaya, pineapple, and strawberries) | Banana, papaya, pineapple, strawberries, and dried fruits such as apricots, dates, figs, and raisins, among others |
| Starch | Rice (if well-tolerated) | Bread, grains, and anything containing gluten |
| Nuts | x | All nuts and peanuts are excluded |
| Dairy products | x | All dairy products, including cheese, yogurt, sour cream, milk, etc. |
| Dairy alternatives | Coconut milk, rice milk | Coconut yogurt and other fermented products |
| Protein | All fresh animal products are allowed, meat, poultry, fresh frozen fish, and egg yolks | All processed meat products are excluded, such as bacon, salami, ham, egg whites, sausages, as well as seafood like mackerel, smoked fresh anchovies, and sardines, and tuna |
| Fats | Fats Tallow, lard, coconut oil, olive oil | Butter |
| Sweets | x | Candy, chocolate, etc. |
| Spices | Salt (sea and himalaya), Green herb-based spices | Soy sauce, miso, vinegar, mayonnaise, pickles, olives, salt substitutes, seed-based spices |
| Drinks | Herbal tea | All types of alcohol like wine, spirits, beer, kombucha, and other fermented beverages like kombucha, as well as green tea and energy drinks. |
Treatment of Histamine Intolerance:
At present, there is no known remedy for histamine intolerance. If you experience symptoms, the focus shifts to adapting your lifestyle and acquiring the knowledge to eat and live in accordance with your individual circumstances.
Individuals with suspected histamine intolerance should initiate dietary adjustments gradually. This process typically unfolds in three phases:
- The Waiting Period (Phase 1):
- Avoid histamine-rich foods for 14 days.
- Monitor for improvements, as a significant alleviation of symptoms suggests histamine intolerance.
- The Testing Phase (Phase 2):
- After the initial 14-day waiting period, gradually reintroduce small amounts of histamine-rich foods into the diet.
- Test one food item per day to establish tolerance thresholds.
- Maintain a symptom diary detailing food intake and corresponding symptoms.
- The Long-Term Diet (Phase 3):
- Once the individual identifies tolerated foods and quantities, they enter the long-term diet phase, which may extend indefinitely.
- This phase aims to establish a balanced and palatable diet based on the individual's histamine tolerance.
Foods to Avoid: Common Culprits of Excessive Histamine
Histamine-rich foods to be cautious of include fermented items, aged cheeses, cured or smoked sausages, and certain vegetables and fruits. Additionally, alcohol can exacerbate histamine intolerance.
Gut Health and Its Impact on Histamine Intolerance
Improving gut health can enhance DAO enzyme production and ameliorate histamine intolerance. Addressing factors such as intestinal inflammation, damaged intestinal mucosa, and imbalances in gut bacteria is crucial. Periodic restoration of natural gut flora is recommended as part of this approach.
Medication for Symptom Relief in Histamine Intolerance
While histamine intolerance cannot be cured with medication, short-term symptom alleviation is possible. Antihistamines, which inhibit histamine release from immune cells, are commonly used to manage specific symptoms. These medications are effective against diarrhoea but less so for headaches. Medication adjustments may be necessary for those regularly consuming histamine-rich foods. If one pill of antihistamines doesn't work, try two or three. This also have a better effect as soon as you starting noticing any symptoms instead of a full allergic break-out.
Histamine Tolerance Testing: Challenges and Solutions
The lack of standardised methods for diagnosing histamine intolerance makes it challenging to measure and evaluate. Initial steps typically involve symptom identification and dietary modifications to gauge changes.
Monitoring for Other Conditions:
Histamine intolerance symptoms may overlap with those of other health issues, such as inflammatory bowel diseases (e.g., gastritis, Crohn's disease), or intolerances to substances like lactose, fructose, or sorbitol. Consult a healthcare provider if recurring gastrointestinal problems arise.
Supplements and Histamine Intolerance: Promising Solutions
Supplements such as quercetin, a potent antioxidant known to block histamine and reduce allergies, have shown promise. Additionally, magnesium, a natural antihistamine, can mitigate allergy symptoms and inhibit histamine secretion by mast cells.
Mast Cells: Key Players in Allergic Responses
Mast cells, integral components of the non-specific immune system, serve a primary role in combating infections. However, overactive mast cells can lead to harmful reactions. Allergic responses involve mast cells binding to IgE antibodies, resulting in the release of inflammatory substances, including histamine.
Quercetin's Dual Mechanism: Alleviating Histamine Intolerance Symptoms
Quercetin functions by inhibiting the release of histamine from mast cells and basophils and by blocking the activity of enzymes that break down histamine. This dual mechanism helps reduce the overall histamine load in the body and alleviate symptoms associated with histamine intolerance.
Vitamin and Zinc Deficiency: Implications for Histamine Intolerance
Vitamin B6 and Vitamin C, in conjunction with DAO, play a pivotal role in histamine degradation. Insufficient levels of these vitamins can elevate histamine levels. Some researchers propose that vitamin deficiencies contribute to histamine intolerance, while others remain sceptical.
The Role of Magnesium in Allergies and Histamine Intolerance
Magnesium plays a pivotal role in allergy management by preventing mast cells from releasing histamine and cytokines. Magnesium also functions as a bronchodilator and can inhibit histamine production by inhibiting histidine decarboxylase (HCD) enzyme activity.
Saccharomyces Boulardii: A Natural Solution for Histamine Intolerance
Saccharomyces boulardii demonstrates the potential to control inflammation and address underlying factors of histamine intolerance. Additionally, this probiotic may play a role in lowering overall histamine levels, leading to a potential improvement in histamine intolerance symptoms.
Summaring Histamine Intolerance and the Lack of Knowledge
In summary, medical professionals often lack knowledge regarding the underlying causes of these vague symptoms, which in fact is histamine intolerance. Hence, histamine intolerance is likely more prevalent than commonly recognised, posing a significant risk that thousands or even millions of individuals might be affected by it. If you exhibit the diffuse symptoms mentioned earlier, consider lifestyle changes to assess the possibility of histamine intolerance.
Managing histamine intolerance involves dietary modifications to minimise histamine intake. It's crucial to grasp individual tolerance levels and, when necessary, use supplements to alleviate symptoms. Comprehensive histamine intolerance management also entails proper gastrointestinal care and addressing any underlying health conditions.
If you require individualised support and guidance for dealing with histamine intolerance, Suppist is here to assist you. With personal experience spanning over 15 years of unexplained symptoms that were ultimately attributed to histamine intolerance, we understand the challenges. Recognising this condition and taking the appropriate steps has made a transformative difference in our lives.