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Unexplained allergies, headaches, chronic fatigue... Could my body also be in a state of 'histamine excess'?
Created by
- Lumen
Category
- Histamine
1. What is histamine?
Histamine is a signaling molecule widely found in plant and animal-based foods, and an important neurotransmitter that regulates inflammatory and allergic reactions within the human body. While specific cells in the body (such as mast cells and eosinophils), intestinal cells, and nerve cells normally produce histamine, harmful bacteria in the gut (such as Proteus, E. coli, and Staphylococcus) and microorganisms that ferment food also produce it.
2. Causes of Histamine Intolerance (HIT) and Excess
In healthy individuals, the intestinal barrier and intestinal cells secrete diamine oxidase (DAO) and monoamine oxidase (MAO) to break down and regulate excess histamine entering through food or generated within the intestines. However, if this system breaks down for various reasons, histamine intolerance or histadelia occurs.
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Leaky Gut Syndrome and Disruption of Gut Microbiota: When the intestinal barrier is damaged by processed foods, toxins, antibiotics, etc., intestinal cells cannot produce sufficient DAO enzymes. Undigested histamine and toxins from harmful bacteria are absorbed directly into the bloodstream through the damaged barrier, causing a rapid increase in histamine levels in the body .
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Genetic polymorphism deficiency of the enzyme: Individuals with a genetic polymorphism (SNP) that produces less DAO enzyme have reduced histamine degradation ability.
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Nutrient deficiencies and medications: Intolerance worsens when there is a lack of Vitamin B6, Vitamin C, copper, and zinc, which are necessary for producing histamine-degrading enzymes, or when exposed to NSAIDs that damage the intestinal mucosa, alcohol, stress, etc.
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Excess Oxalate : Oxalates, which are plant toxins, strongly activate mast cells, which are immune cells. When mast cells are stimulated, they release large amounts of over 200 types of chemicals, including histamine stored internally, causing symptoms.
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Protein indigestion : If protein is not properly digested due to a lack of stomach acid, peptides and antigens stimulate the intestines, causing the immune system to release more histamine.
3. Symptoms caused by excess histamine
Histamine dilates blood vessels, causing tissue swelling (edema) and leakage, and stimulates nerve endings to induce pain and itching . Symptoms vary widely throughout the body.
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Allergies and Skin: Urticaria, skin itching, red rash, eczema, asthma, sneezing, runny nose, anaphylactic shock.
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Digestive system: Abdominal pain, diarrhea, nausea, vomiting, severe gastrointestinal disorders.
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Cardiovascular system: Hypotension, rapid heart rate (tachycardia), abnormal heart rate, blood pressure fluctuations, facial flushing, dizziness.
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Neurological and psychiatric disorders: headaches and migraines, brain fog, insomnia, chronic fatigue, emotional instability, addiction, depression, schizophrenia, autism.
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Others: Excessive secretion of bodily fluids such as saliva, premenstrual syndrome (PMS) due to hypothalamic dysfunction, etc.
4. High-histamine foods to be cautious of
From the moment animals or plants die, bacteria begin to break down proteins into biogenic amines such as histamine. Therefore, the older and more fermented food becomes, the higher histamine levels rise.
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Meat and Seafood: Bacon, salami, cold cuts, sausage, smoked salmon, cured meat, shellfish, crustaceans, deli meats, canned meat.
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Bone Broth: Deep-boiled bone broth or hydrolyzed collagen are excellent healing foods, but they can be strong triggers for people with histamine intolerance.
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Fermented foods: All foods made by the action of microorganisms, such as aged cheese, yogurt, kefir, sauerkraut, pickles, vinegar, soybean paste, and soy sauce.
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Certain plant-based foods: avocado, spinach, tomato, eggplant, potato (containing lectin), strawberries and most berries, papaya, pineapple, citrus fruits, nuts, and chocolate.
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Beverages and others: Alcohol such as wine and beer, all types of tea, coffee, yeast, and raw egg whites. Leftovers and seasoning additives (MSG, sulfites, benzoates) also significantly worsen histamine symptoms.
5. Dietary and Treatment Strategies for Management
Since histamine intolerance is the 'result' of underlying problems (leaky gut, bacterial flora imbalance), treating the gut is the ultimate solution.
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Maintaining absolute freshness: To control histamine, you must consume the freshest meat, fish, eggs, and vegetables. Avoid leftovers (especially those older than 48 hours), and cook purchased meat on the same day or freeze it immediately. Since boiling or freezing does not destroy histamine that has already been produced, early screening is crucial.
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Consumption of briefly boiled meat stock instead of bone broth: Consuming meat stock made by boiling meat attached to bones briefly (within 1.5 to 3 hours) instead of bone broth made by boiling bones for a long time can lower the concentrations of histamine and glutamate while soothing the intestines.
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Utilizing Natural Supplements and Nutrients:
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Kidney Intake: Kidneys are very rich in the DAO enzyme, which breaks down histamine. Adding kidneys to your diet or taking dried kidney supplements is very helpful.
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Taking DAO enzyme supplements before meals is also good for short-term symptom relief.
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Adequate salt (chloride) intake helps produce stomach acid and improves digestion, which can act as a natural antihistamine.
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Selective Probiotic Consumption: Not all lactic acid bacteria are beneficial. The most common strains , L. casei and L. bulgaricus , directly produce histamine, so sensitive individuals should avoid them. On the other hand, strains such as L. rhamnosus , B. infantis , B. longum , and L. plantarum can help reduce the production of bio-amines. When beneficial bacteria enter the body through fermented foods, a 'die-off' reaction may occur where harmful bacteria die; since histamine symptoms may temporarily rise during this process, you should start with a very small amount and increase the dosage very slowly.
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Fundamental healing of the intestines: Simply avoiding high-histamine foods for a lifetime without repairing the damaged intestinal barrier is not the fundamental solution. By eliminating plant toxins (oxalates, lectins, etc.) and processed foods that irritate the intestines, and fully restoring the intestinal mucosa with an easily digestible animal-based diet, DAO enzymes are produced normally again, restoring tolerance to various foods .