Have you ever dealt with mysterious symptoms like anxiety, brain fog, headaches, itchy skin, or digestive issues that seem to come and go without explanation? If so, histamine overload could be playing a role.
Let’s explore what histamine is, how it can cause symptoms when out of balance, and what you can do to feel better.
What Is Histamine?
Histamine is a natural chemical your body makes. It plays important roles in your immune system, digestion, and even brain function. It helps you wake up, digest food, and fight off invaders like pollen, bacteria, or viruses.
But too much histamine? That’s where the problems begin.
Histamine Overload vs. Histamine Intolerance
When your body builds up more histamine than it can break down, you may experience symptoms. This is often called histamine intolerance or histamine overload.
Think of it like a sink: histamine comes in through your food, immune responses, and gut microbes. If your “drain” isn’t working well (the enzymes that break histamine down), the sink overflows—and that’s when symptoms show up.
Where Does Histamine Come From?
Internal Sources:
- Your body makes histamine as part of normal immune responses.
- Certain gut bacteria also produce histamine.
External Sources:
- Food is a major one! Especially aged, fermented, or leftover foods.
Common Symptoms of Histamine Overload
Symptoms vary widely but may include:
- Anxiety, irritability, or panic attacks
- Migraines or chronic headaches
- Nasal congestion, sneezing, or post-nasal drip
- Skin rashes, hives, itching, or flushing
- Digestive issues: bloating, nausea, diarrhea, acid reflux
- Irregular heart rate, dizziness, or low blood pressure
- Insomnia or poor sleep
- PMS, PMDD, or menstrual pain
- Fatigue, brain fog, or feeling “wired but tired”
If you feel better while pregnant, or get symptom relief from antihistamines, those are strong clues that histamine may be involved.
Why Can’t Some People Break Down Histamine?
Your body uses two main enzymes to break down histamine:
- DAO (Diamine Oxidase) – handles histamine from food and gut microbes. It’s made in your intestinal lining. If your gut is inflamed or damaged, DAO may be low.
- HNMT (Histamine-N-methyltransferase) – breaks down histamine inside your cells, including in the brain. This process relies on healthy methylation and nutrients like B vitamins, zinc, copper, and molybdenum.
Some people also have genetic variations that reduce these enzymes’ activity.
How to Test for Histamine Intolerance
Testing isn’t always straightforward, but here are some options:
- Blood or urine tests for histamine and DAO levels
- CBC (complete blood count) showing high eosinophils or basophils
- IgE levels (an allergy-related antibody)
- A trial elimination diet: remove high-histamine foods and add a DAO supplement to see if symptoms improve (often the most revealing test!)
High-Histamine Foods to Watch Out For
These foods either contain high histamine or trigger histamine release:
- Aged cheese, yogurt, kefir, sour cream
- Deli meats, bacon, sausage
- Wine and beer (especially red wine)
- Vinegar, pickles, ketchup, mustard, soy sauce
- Sauerkraut, kimchi, miso, kombucha
- Canned fish like tuna or sardines
- Leftovers (histamine increases over time)
- Spinach, tomatoes, eggplant, avocado (when cooked or in large amounts)
- Citrus fruits, bananas, chocolate, eggs, nuts
What You Can Do to Feel Better
Step 1: Try a Low-Histamine Diet
Start by eliminating or reducing high-histamine foods for 2 weeks. Most people don’t need to avoid everything 100%, just lower the total load.
Step 2: Support Your Body’s Ability to Break Down Histamine
Supplements that may help:
- DAO enzymes before meals
- Quercetin – a natural antihistamine and mast cell stabilizer
- Vitamin C – supports histamine breakdown
- Methylated B-complex – supports methylation
- Zinc, copper, molybdenum, selenium – enzyme cofactors
- L-glutamine or zinc carnosine – to support gut lining and DAO production
- Stinging nettle, bromelain, green tea extract, pycnogenol – natural support for histamine balance
Step 3: Heal the Gut
Histamine overload often starts in the gut. Imbalances like SIBO (small intestinal bacterial overgrowth), leaky gut, or dysbiosis (disrupted gut bacteria) can lead to increased histamine production or reduced breakdown.
We offer comprehensive gut testing to identify exactly what’s going on in your digestive system and create a targeted plan to support healing. If you’re ready to get to the root of your symptoms and finally feel better, I’d love to guide you through the process.
👉 Click here to schedule a Free Functional Medicine Session and get started with personalized gut testing.
Probiotic Caution
Some probiotics can increase histamine! Look out for these strains:
❌ L. casei, L. fermentum, Streptococcus thermophilus
Better choices include:
✅ Lactobacillus rhamnosus
✅ Bifidobacterium infantis
✅ Lactobacillus plantarum
✅ Bifidobacterium breve
Final Thoughts
Histamine intolerance is more common than many people realize—and often overlooked. If you’ve been chasing symptoms with no clear answers, histamine might be a missing piece of your puzzle. With the right nutrition, gut support, and lifestyle changes, it’s absolutely possible to bring your body back into balance.
✨ Ready to uncover what’s really going on in your body?
We offer a free functional medicine session where we’ll review your symptoms, health history, and goals—and map out your next best steps.
👉 Click here to book your free Functional Medicine session now and start your journey toward real, lasting healing.
