Is Histamine Intolerance Real? Discover Causes, Supplements and More

Do you suffer from any of the below? If you have more than 11 of these symptoms, then you could have a histamine intolerance. Check below:

• Bloating
• Diarrhea
• Fatigue
• Nasal congestion
• Watery eyes 
• Dizziness 
• Vertigo
• Nausea
• Anxiety
• Eczema 
• Skin rashes
• Itchy skin 
• Menstrual issues 
• Low blood pressure 
• Migraines 
• Tachycardia 
• Arrhythmia 
• Joint Pain 
• Food sensitivities (non-celiac gluten intolerance) 
• Sensory issues (sensitivity to light, certain smells, sounds)

What is Histamine?

Histamine is a chemical that is a natural part of the body’s immune system. It is made from the amino acid histidine and is produced by the mast cells. Mast cells are a type of white blood cells present in all the connective tissues in the body. Histamine is produced in response to proteins that are deemed allergens. Histamine can react differently in the body, depending on which type of receptor binds to histamine.

What are the different types of histamine receptors?

H1 Receptors

H1 receptors are located in brain cells and smooth muscle tissues of the airways. When histamine binds to H1 receptors, it can cause itchy skin, vasodilation, low blood pressure, flushing of skin, narrowing of your airways and a runny nose. H1 receptors are also associated with the sleep-wake cycle, memory, mood and temperature.

H2 Receptors

H2 receptors are located in the stomach cells that release acid, smooth muscle cells and heart cells. When histamine binds to H2 receptors it causes stomach acid secretion, vascular permeability, flushing, headaches, tachycardia, mucous production.

H3 Receptors

H3 receptors are found in the central nervous system and regulate the release of histamine, dopamine, norepinephrine and acetylcholine.

H4 Receptors

H4 receptors are present in bone marrow and hematopoietic cells. They play a role in the formation of certain blood cells.

Histamine is a natural process of the body, which is then broken down by the enzyme diamine oxidase. However, when histamine builds up, this is when it can become a problem. Chronic excess histamine that is not being broken down results in histamine intolerance.

As histamine receptors are all over the body, this how an overload of histamine can cause multiple symptoms.

Although antihistamine drugs can provide temporary relief from symptoms, many allergists do not recommend long term use.

Diagnosing Histamine Intolerance

Medical Due Diligence

The most important step in diagnosing histamine intolerance is to first rule out any other more serious medical issues. Symptoms such as dizziness, irregular heart beats and severe digestive issues could be due a number of health problems and it is important to first report these symptoms to your doctor, get regular blood tests and see a specialist if required.

Testing for Histamine Intolerance

Unfortunately, there are no clear tests for histamine intolerance. As histamine levels may fluctuate, testing may not provide you with a clear picture. One of the best ways to determine if you have histamine intolerance is to keep a food journal. In your food journal, make a note if symptoms increase after you have eaten high-histamine foods. If you notice a pattern, then try a low-histamine diet and see if the symptoms subside.

Causes of Histamine Intolerance

Histamine in Food

Histamine is present in all foods, but certain foods have higher amounts of histamine. High histamine foods are:

• Wine
• Raw egg white 
• Blue Cheese 
• Hard Cheeses 
• Dried Meat 
• Cured Ham 
• Smoked Meat 
• Processed Meats (salami, pepperoni, deli meat) 
• Fish especially canned fish. Frozen fish is usually okay. 
• Fermented foods 
• Anchovies 
• Walnuts 
• Avocados 
• Hot Peppers 
• Spinach
• Soy beans

While some of these foods are actually nutritious, such avocados, spinach and walnuts, eating too many histamine-rich foods can contribute to histamine intolerance, particularly if you have other contributing factors. Food that is old or over ripe will have more histamine than fresher food.

Alcohol Consumption

Alcohol can cause cells to release histamine and can inhibit the production of the enzyme to break down histamine (diamine oxidase.) Wine and beer are particularly high in histamine.

Genetic Factors

There are six common genes that affect histamine levels. Those with variations or mutations in these genes can be more susceptible to histamine intolerance.

1. DOA Gene

The DOA gene is associated with the DOA enzyme (diamine oxidase.) This is the main enzyme used to break down histamine. A mutation in this gene can cause deficiency in this enzyme, which can lead to symptoms of histamine intolerance including headaches, digestive pain and eczema. These symptoms can worsen after consuming foods high in histamine.

2. HNMT Gene

The histamine N-methyl-transferase gene is responsible for producing another enzyme required in histamine metabolism. A mutation in this gene can cause a deficiency in the enzyme, contributing to symptoms, such as nasal congestion and other allergy-like symptoms of histamine intolerance.

3. HRH1 Gene

This gene affects histamine receptors particularly H1 receptors and therefore a mutation in this gene can increase the sensitivity to histamine. Increased sensitivity to histamine can provide the same allergy-like symptoms as too much histamine.

4. MTHR Gene

This gene is not related to histamine metabolism or synthesis. The MTHR gene, which stands for methylenetetrafolate reductase gene, is responsible for converting folate (vitamin B9) to its active form. As folate is an important vitamin required for histamine metabolism, a mutation in this gene, and therefore a deficiency in active folate, can lead to a buildup of histamine. Approximately 25% of the population have this mutation.

5. MOA Gene

The Monoamine gene is responsible for producing the monoamine enzyme and can indirectly affect the breakdown of histamine levels. Therefore, a mutation in this gene has also been linked to histamine intolerance.

6. HDC Gene

The histamine decarboxylase gene is needed for histamine synthesis. Variation in this gene can lead to either a deficiency or an excess of histamine.

Gut Infections

If you have ever experienced the gut-wrenching pain of stomach flu or food poisoning, then you can thank histamine. Severe gut infections trigger the release of histamine, which will then cause intense intestinal cramping as a way to help you purge the bacteria or virus from your system.

However, there are some gut infections that are more subtle. These can contribute to chronic issues such as bloating, gas, headaches and fatigue. Further, the gut infections such as a candida or parasites will still trigger a release in histamine. The result will not be as severe as an acute infection, but the release of histamine due to the presence of these minor infections can still cause bloating, digestive disturbances, fatigue, headaches and other issues.

Additionally, some of these microbes produce their own histamine, thus further contributing to symptoms. These are some of the main culprits:

H. Pylori

Are bacteria that burrow in the lining of the stomach causing stomach ulcers. Approximately 80% of those with ulcers also have H. pylori bacteria. H. Pylori produces histamine.

Candida Overgrowth

A type of yeast that lives in the gut, mouth and vagina. This yeast can become an issue when an overgrowth occurs, causing brain fog, fatigue, skin issues, oral thrush and urinary tract infections. If you have an overgrowth of candida in the mouth or vagina, there is a good chance that there is an overgrowth in the gut as well. Candida produces histamine.

SIBO (small intestinal bacterial overgrowth)

The colon or large intestine contains many different strains of bacteria. Some of these strains are beneficial for health while others can be harmful at certain levels. The small intestine may have some bacteria, however if bacteria from the colon (particularly harmful bacteria) infiltrate the small intestine, the result is SIBO. Many of these bacteria will produce histamine, as well as harm the gut lining and interfere with the proper absorption of nutrients. Candida can also grow in the intestine, which is referred to as SIFO (small intestinal fungal overgrowth)

Leaky Gut and Histamine Intolerance

Our digestive lining in the small intestine provides an important barrier between the food we eat and our blood stream. It is meant to only allow well digested nutrients to pass through to our blood stream. However, stress, gut infections, certain foods and drugs can all cause an increase in the permeability of the digestive lining. When this occurs, substances that do not belong in our blood stream pass through.

These substances may be bacteria, undigested food particles or toxins. The body will respond by attacking these unwanted substances, creating an inflammatory response, which will include an increase in histamine levels. Over time, this can lead to chronic inflammation in the body, which can contribute to joint pain, food sensitivities and skin problems.

Environmental Toxins

Heavy exposure to environmental toxins and poor air quality can contribute to histamine levels in the body. Particularly the presence of mold in the home can cause the body to produce high levels of histamine. leading to symptoms such as fatigue, headaches and respiratory issues.

If you have a histamine intolerance, chances are it is being caused by multiple factors, including diet, alcohol consumption, genetics, gut health, stress and environmental toxins. Therefore, reducing histamine levels may require a multi-pronged approach.

Addressing Histamine Intolerance

A Low-Histamine Diet

A low-histamine diet is not a forever diet. However, it can help to first confirm if histamine is in fact the problem and help get levels under control. while you address the other underlying issues related to histamine intolerance.

One of the most important parts of a low-histamine diet is ensuring that you are only consuming fresh food. Any food will begin to produce histamine as it ripens and then rots. For this reason, leftovers are not a part of a low-histamine diet unless they are frozen. Avoiding the high histamine foods listed above can also help bring histamine levels down. Alcohol, processed meats, hard cheeses and fermented foods are particularly off the list in a low-histamine diet.

It is important to remember that there is no such thing as a no-histamine diet and histamine in general isn’t bad. However, avoiding high histamine foods can help to reduce symptoms.

What about probiotics and good Fermented Foods?

Even the good microbes found in beneficial fermented foods and probiotic supplements can produce histamine. It is important to remember that histamine is not bad, however if a person is suffering from histamine intolerance, they may not be able to tolerate these foods or supplements until histamine levels are under control. This includes kefir, kombucha, sauerkraut, apple cider vinegar and kimchi.

Certain probiotics often found in supplements can also produce histamine while others help to break down histamine, and some do not seem to have an effect on histamine levels at all.

Probiotic strains that can increase histamine levels are:

• Lactobacillus Casei
• Lactobacillus Bugaricus
• Bifidobacterium Infantis
• Lactobacillus Helveticus

Probiotic strains that are safe for histamine intolerance include:

• Lactobacillus Plantarum – can aid in the breakdown of histamine
• Bifidobacterium longum
• Lactobacillus Rhamnosus
• Bifidobacterium Bifidum
• Saccharomyces Boulardii

If you take a probiotic supplement and you think you have histamine intolerance, check which strains are in your supplement and consider switching brands until histamine intolerance symptoms subside.

Gut Healing

The root of histamine intolerance often lies in the gut. This is why a low-histamine diet is not a long-term solution and instead we need to address leaky gut, gut infections and food sensitivities.

The Essential Balance Gut Healing Diet can help to remove any candida and other gut infections as well as heal the lining of the gut that contribute to histamine levels.

Specific Nutrients and Supplements for Histamine Intolerance

• Diamine Oxidase enzymes – The enzyme to breakdown histamine. This can help to reduce symptoms 
• Quercetin – An antioxidant needed to help breakdown histamine that has been shown to help with allergies. It can be taken as a supplement, or it is found in apples, onions and cherries. 
• N-acetyl cysteine – An antioxidant mainly found as a supplement with a particular affinity for the lungs. 
• Stinging Nettle – nature’s antihistamine. 
• Copper – A trace mineral required to produce enzymes to breakdown histamine 
• Vitamin C – Found in parsley, tomatoes, strawberries and citrus fruits 
• Vitamin B6 – Found in beans, chicken breast, kale and sweet potatoes 
• Probiotics: Certain strains
  o Lactobacillus Plantarum
  o Bifidobacterium longum
  o Lactobacillus Rhamnosus
  o Bifidobacterium Bifidum
  o Saccharomyces Boulardii

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Kirsten Colella, CNP, is a Holistic Nutritionist, graduating from the Institute of Holistic Nutrition with high honours. Kirsten is also a certified yoga teacher, instructing individuals, groups and soon online, Kirsten does her best to live a full yoga-styled life. Living on a farm with her family, Kirsten incorporates the best from herbs with her farm-fresh foods. Kirsten loves to prepare a wide variety of farm-to-table meals, sharing her delicious recipes, colourful food pics and health-promoting food ideas on our Instagram page  @essentialbalanceholistic.      

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References:

https://www.medicalnewstoday.com/articles/322543#diet

https://www.geneticlifehacks.com/histamine-intolerance-genetics-part-2/

https://www.glutenfreesociety.org/histamine-intolerance-and-gluten/

Exploring the Role of Genetics in Histamine Intolerance and Symptom Expression - Dr Becky Campbell

What Is Histamine Intolerance –The Dr. Hyman Show – Apple Podcasts

The surprising truth about his–ZOE Science & Nutrition – Apple Podcasts