Hidden Connection: Diet and Your High Histamine Levels

Is there a hidden connection between what you eat and your high histamine allergic reactions?

Histamines are chemicals in your body that help you regulate foods and things you come in contact with like dust, pollen, pet dander, or things you inhale such as fragrances, car fumes, etc.

If you are histamine intolerant, you have too many histamines so your body can’t handle them properly – they aren’t broken down and removed. So then they trigger one or multiple body systems which become over reactive and sensitive. Symptoms may include allergic reactions such as a runny nose, rash, hives, coughing, fatigue, headaches, anxiety, and migraines as well as gastrointestinal issues like diarrhea and stomach pain. More severe symptoms include high blood pressure, irregular heart rate, shortness of breath, dizziness, severe skin rashes and hives, and tissue swelling. These severe reactions may be due to a mast cell activation.

We are not focusing on that today. Instead, do you think you have a histamine intolerance? Do you know why? What does digestion and diet have to do with histamines and how you can help your body, health, and life for the long term rather than just a short term fix?

Why are some people affected more than others by histamines?

All of us produce histamines plus the enzyme DAO (Diamine Oxidase) which is a digestive enzyme responsible for breaking down histamines in the food we eat. If we have a DAO deficiency, we may develop a histamine intolerance.

Various factors that can affect our DAO enzyme or histamine levels include:

Genetics – may have a mutation in DAO production

Medications – some temporarily block DAO or prevent production such as some blood pressure medications or antidepressants

Gastrointestinal (GI) disorders – if you have IBD (Irritable Bowel Disease) or other GI disorders, you may have a DAO deficiency

Diet – Histamine-rich foods cause DAO to function improperly by blocking or triggering histamine release

Bacterial Overgrowth – If your digestion is less than adequate, bacteria may grow, causing you to produce more histamine. And your DAO cannot break down the increasing histamine in your body which then causes a reaction.

So let’s talk briefly about the factor you have control over – your diet. If you’re over 18 , then no one is forcing you to eat any food. If your mama still does that, it’s time to let her know you’re an adult and you are choosing your own foods to eat.

Did you know that what you’re eating may be contributing to your high histamine levels?  You may be eating a diet full of high histamine foods which causes the DAO enzyme to function improperly.

So here are 2 steps you can take:

First, try eating a lower histamine diet.

You may not even be aware there are some foods that are higher in histamines including the following:

chocolate

dried fruits

fermented food like yogurt and sauerkraut

avocados

spinach

tomatoes

processed or smoked meats

fish and shellfish

aged cheeses

bananas

citrus fruits

Food dyes and additives

Some nuts

Beverages like black tea, green tea, energy drinks, and alcohol (which is fermented)

Leftovers are not optimal if you have high histamine levels because the longer food is left in your fridge, more bacteria can develop. So eat your meal the day you prepared it and perhaps the following day. Then freeze for another meal in smaller portions. This is a meal planning and prep technique I always talk about with clients anyway.

The good news is there are lower histamine foods you can eat such as:

Fresh meat and freshly caught fish

Fresh veggies (but not ones listed in the high histamine list)

Non-citrus fruits

Eggs

Gluten free grains including rice and quinoa

Dairy subs like coconut milk, almond milk

Olive oil

If you notice, these lower histamine foods are also anti-inflammatory. And I talk about eating more anti-inflammatory foods most of the time anyway in my blog and programs (group or private coaching). That makes sense since a histamine intolerance occurs when your body goes into a hyper-inflammatory response to something – food, plant, fragrance or fume, pet, or other allergen. So eating a lower inflammatory diet will help calm down your inflammatory response.

Note – if your body is highly inflamed or you have an autoimmune or other chronic health issue, your body may react even to foods on the lower histamine list as if they were high histamine. So listen to your own body.

Some medical practitioners even recommend eating a low histamine diet for several weeks to a month or two as a trial to see if symptoms decrease and you get relief.

The second thing you may want to try is using a supplemental DAO. Now please check with your own doctor first. You can buy it over the counter or online just like you might purchase vitamins or other supplements. Be sure you look for a clean brand with very few ingredients. Research shows that these supplements might offer relief from headaches, digestive issues, skin, and other reactions in some people. There aren’t typical conventional lab tests to run to see what your DAO levels are although your functional medical practitioner may have a test he/she likes. But you can do a trial period and see if it helps for a short period of time.

I hope this was helpful to you. Many of my clients and you as well may not be aware their symptoms may be due to high histamine levels. Or some simply take OTC antihistamines all the time without exploring a root cause and natural relief. And as we discussed last week, antihistamines do have some side effects. So be your best health advocate. Do research and see what you can do.

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I am a National Board Certified Health and Wellness Coach and a speech-language pathologist. Due to my own health issues and those of family, I returned to school for advanced training to use nutrition and lifestyle modifications to help myself and family with fatigue, brain fog, attention problems, food sensitivities, weight problems, hormonal issues, and autoimmune disorders. I work primarily with women over 40 who want to decrease their symptoms and live with more energy, vitality, and purpose in their lives. You can click here to schedule a free 20-minute consult with me so we can see if we’d be a good fit to work together. I’ve been able to help others with support, guidance, and accountability and I’d love to help you, too. – Leah Cheshire, MCD, CCC-SLP, NBC-HWC