All About Histamine

Written By Holly Ingram

What Is It?

Histamine is an immune mediator that is naturally produced in our bodies, and has many different effects. Mast cells and other cells in the body release histamine as part of the immune response to allergens, which can result in classic allergy symptoms.

Histamine has other important functions as well, and is involved in brain function as a neuromodulator, it supports the sleep-wake cycle, particularly wakefulness, stimulates stomach acid to break down food, and helps to regulate female reproduction.

However, histamine issues can occur when too much histamine is being produced within the body (known as ‘histamine in’) and/or the body is not breaking down the histamine as effectively as it should (known as ‘histamine out’).



Common Symptoms

Excess mast cell activity and histamine can result in symptoms such as: 

Respiratory

  • Sneezing

  • Watery discharge from eyes/nose

  • Phlrgm

  • Cough

  • Swelling/itching of tongue/lips

  • Wheezing

  • Can contribute to asthma

Skin

  • Itchiness

  • Flushing

  • Redness

  • Eczema

Nervous system

  • Headaches

  • Nervousness/anxiety

  • Insomnia

  • Depression

  • Chronic unexplained fatigue

Cardiovascular

  • Racing heart

  • Low/high blood pressure

Digestive

  • Colic

  • Diarrhoea

  • Excess gas

  • Stomach ache

  • Reflux

Reproductive

  • Painful periods

  • PMS symptoms



High Histamine Foods

  • Hard cheese

  • Avocado

  • Spinach

  • Red wine

  • Smoked or canned fish

  • Shellfish

  • Soy sauce

  • Deli meats

  • Dried fruit

  • Dried nuts

  • Bone broth

  • Vinegar

  • Fermented foods (e.g., sauerkraut, kimchi)

  • Chocolate



Histamine & Women’s Cycle

Histamine-related symptoms can also be more of an issue for women at certain times of their cycle, particularly during ovulation and the week leading up to the period. This is because oestrogen stimulates more histamine release from mast cells, and reduces the ability of the enzyme, DAO, whose job is to break down histamine in the body.

Histamine and mast cells can also contribute to conditions such as heavy periods, endometriosis and premenstrual dysphoric disorder.



Naturopathic Support

There are many ways to support the body’s ability to naturally breakdown and clear histamine. But it is important to uncover the root cause of why histamine is an issue.


Dietary - Adjusting your diet to reduce high histamine foods and include more low-histamine foods and foods that support the enzyme DAO to breakdown histamine.

Supporting gut health - A healthy intestinal barrier and balanced gut microbiome are important in managing balanced histamine levels, as some species of gut bacteria can produce histamine.

Supporting hormonal health - Excess oestrogen can stimulate mast cells to release histamine. Supporting a healthy balance of oestrogen and progesterone can help to reduce symptoms.

Herbs - Herbs such as albizia, baical skullcap and nettle help to modulate the immune system, reduce inflammation and stabilise mast cells which reduces histamine release.  

Nutrition support - It is important to have adequate levels of vitamin C, quercetin and other nutrients to help reduce inflammation and support histamine breakdown as they are cofactors of enzymes such as DAO..



Holly Ingram