What is histamine?
Histamine is a natural compound that plays an important role in the body. It acts as a neurotransmitter, supports digestion, and is involved in the immune response—especially during allergic reactions. It’s found in certain foods and also produced by your own cells, particularly mast cells.
While histamine is essential, too much of it—or poor clearance—can cause significant symptoms, especially for those with Mast Cell Activation Syndrome (MCAS), gut imbalances, or histamine intolerance.
Common Symptoms of Histamine Intolerance
If your body isn’t breaking down histamine effectively, it can accumulate and cause symptoms like:
Headaches or migraines
Hives, skin flushing, or acne (great article by one of my teachers)
Nasal congestion or sneezing
Digestive distress (bloating, gas, loose stools)
Anxiety or insomnia
Heart palpitations
Menstrual irregularities
Food sensitivities that seem to be increasing over time
These symptoms can be confusing and mimic other conditions, which is why a root-cause approach is essential.
What Causes Histamine Buildup?
Several factors can contribute to elevated histamine or poor histamine clearance:
Gut dysbiosis or leaky gut
Low DAO (diamine oxidase) enzyme activity—this enzyme helps break down histamine in the gut
Chronic stress and poor sleep quality
Nutrient deficiencies, especially B6, vitamin C, and copper
Mast cell dysregulation (MCAS)
Overconsumption of high-histamine or histamine-releasing foods
Some of these things can overlap and contribute to one another, worsening the issue.
Foods That Are High in Histamine
Histamine levels in food increase with fermentation, aging, and storage. Some common culprits include:
Aged cheeses
Fermented foods (sauerkraut, kombucha, kimchi)
Smoked meats and fish
Wine and beer
Vinegar-containing foods (pickles, mustard)
Leftovers that have been stored for more than a day or two
Note: This doesn't mean these foods are inherently “bad”—in fact, many are traditionally nourishing—but they can cause issues for those with impaired histamine tolerance or MCAS.
Supporting Healthy Histamine Levels
While a low-histamine diet can be helpful short-term, it’s not a sustainable solution. As a Nutritional Therapy Practitioner with a background in ancestral nutrition and gut restoration, I focus on:
Supporting gut health and microbiome balance
Replenishing nutrients involved in histamine metabolism
Identifying and reducing root causes of mast cell dysregulation
Supporting the nervous system and stress response
Using natural compounds like quercetin, known for its mast cell stabilizing and anti-inflammatory properties
Reintroducing nourishing, traditional foods when the body is ready
How to Start Gaining Clarity Around Food Reactions
If you're unsure whether histamine or other food sensitivities are affecting you, here are some simple steps to start exploring your body’s responses:
1. Eliminate high-histamine foods for 3 days
Avoid aged, fermented, smoked, and leftover foods. This short break can help calm the system enough to observe changes.
2. Reintroduce one food at a time
Add back just one food—such as sauerkraut, wine, or cheese—and observe your response over 24–72 hours. Immediate symptoms might suggest intolerance, while delayed responses could indicate a cumulative histamine load that your body isn't clearing well.
3. Track your reactions
Keep a simple food and symptom journal. It doesn’t need to be perfect—just enough to notice patterns.
4. Support foundational health
Even before deep protocols, basics like blood sugar balance, mineral repletion, and digestive support can make a major difference in how the body handles histamine.
5. Seek root-cause guidance
Reactions aren’t random. They're your body’s way of signaling that something deeper needs attention—whether that’s the gut, the immune system, or nutrient deficiencies.
A Root-Cause Approach to Histamine Sensitivity
You don’t have to stay stuck in food fear or symptom cycles. Histamine intolerance is often a symptom of deeper imbalances, not a lifelong diagnosis. With the right support, it’s possible to rebuild resilience, improve tolerance, and return to a more abundant, enjoyable way of eating.
Need Support?
Whether you’re struggling with histamine-related symptoms, dealing with insomnia or gut issues, or trying to figure out which foods are helping—or harming—you, you're not alone.
I offer personalized support as a Nutritional Therapy Practitioner with advanced training in MCAS, fermented foods, gut health, and ancestral healing practices. Together, we can create a plan tailored to your body’s unique needs.
Contact me to get started.
