My journey searching for a histamine intolerance treatment, and solving my intolerance for good. If you’re histamine intolerant, you’ll be well-experienced in the struggles and difficulties of searching for a histamine intolerance treatment.You have to struggle with constantly trying to manage and worry about your low histamine diet, trying to navigate the social aspects of eating and dealing with a major lack of recognition from medical professionals - even when you’re in the middle of an allergy-like symptom flare-up. Believe me, I know the struggle because I’ve personally been through it. I suffered from histamine intolerance for years. And, today, I’m going to tell you my story and explain how I personally solved my histamine intolerance. From Histamine Intolerance to Treatment When I was 23, I became histamine intolerant - what appeared to be quite suddenly, actually.It took almost a year to self-diagnose the issue and, this diagnosis only came accidentally, because I happened to stumble upon a single case of histamine intolerance during my Master of Science studies.Before then, I had never even heard of the disorder.As you may know, due to the multi-symptomatic nature of histamine intolerance, combined with the lack of awareness on the disorder, it is not only difficult to diagnose, but difficult to even catch wind of histamine intolerance in the first place.Considering the lack of easily accessible information on the disorder, I understood that seeking out a histamine intolerance treatment was going to be a struggle. Once I investigated histamine intolerance further, I decided to try out a low histamine diet which began alleviating my symptoms within a little over a week.This diet was my first strong piece of evidence that I was histamine intolerant.My diet took a little tweaking because, as you may realize, many of the histamine intolerance food lists out there appear to contradict one-another.I had to do plenty of research to not only discover high histamine foods but, to discover foods that also encourage the release of histamine from mast cells, and contain compounds such as histidine which can be bacterially converted in the body to histamine.This confusion is why I created my own foods list. You may notice it’s a bit more strict than some of the ones out there - but, for good reason!My clients and readers have reported great success on using my histamine food list in comparison to other low histamine diets.Finding out all of the foods that should be restricted was step 1, and it helped me greatly in alleviating my histamine intolerance symptoms.But, avoiding high histamine foods didn’t solve the problem and, only created awkward situations compared to living a 'normal' daily life.Managing and worrying about my diet, preparing every single thing I ate, avoiding eating out for fear of ‘contamination’ from unknown ingredients, even living in fear and near social isolation due to the social aspects surrounding eating.This new diet did not provide me with a histamine intolerance treatment but, rather, a temporary band-aid for symptom relief.I knew I had to take the next step. As the numerous doctors I saw didn't offer a histamine intolerance treatment - often dismissing the disorder entirely - I realized that my hope of treating histamine intolerance in this way was dwindling. I was left with the options of either giving up or fighting the battle alone... Thankfully, I come from a scientific background. I was in the midst of completing my Master of Science in Nutrition and, I had a Bachelor of Science in Biology.This background gave me a great understanding of the human body at a deep level and, due to my studies, I was able to focus a lot of time and energy into researching histamine intolerance treatments.Here’s what I found…. 5 Tips that Treated My Histamine Intolerance In my long, expensive, and repeatedly-hitting-dead-ends search for a histamine intolerance treatment, here is a summary of what I found during my scientific research and, what led to solving histamine intolerance for me and - now thousands of my clients for good: 1. Identify and treat the root cause of histamine intolerance There are many root causes that can underlie histamine intolerance.Everything from pathogenic microbes and bacterial imbalances to mast cell disorders to genetically inherited mutations could be the initial trigger. Exploring and eradicating the root cause is key to being able to heal your histamine intolerance.Although there are many roots to explore, one of the most common underlying issues is Helicobacter pylori (H. pylori), a bacteria residing within the digestive tract. Approximately 50% of the population actually possesses H. pylori, with many of them being asymptomatic.However, in many cases, H. pylori both underlies and perpetuates the disorder of histamine intolerance and is essential to eradicate in order to improve or solve symptoms. Depending on your symptoms, testing for H. pylori can be one of the best places to start.As I mentioned however, H. pylori isn’t a firm cause and there is a long list of additional causes that are simple to explore and test for.I’ve included a more comprehensive explanation of all common causes and their interventions in my tell-all How I Solved My Histamine Intolerance Course. 2. Fix Your Gut Gut Health may be the most important factor underlying your intolerance. And, a lot of people don't even consider the gut when seeking out a histamine intolerance treatment.As scientific research persists, evidence is increasingly revealing that the gut is the epicenter of health. The gut can be thought of as the soil your body grows on. It is responsible for breaking down food and absorbing all of the incoming nutrients that your entire body relies on.If the health of your gut is compromised, every single organ and body system has the potential to be compromised. Poor gut health can quickly lead to nutrient deficiencies and exacerbate histamine intolerance issues by compromising the function of systems in your body required to regulate histamine release and breakdown such as mast cells and DAO levels.The gut is becoming a hot topic in the health world - and, for good reason! You can find plenty of info on improving your gut online by doing a quick search but, it’s important to keep in mind a lot of the best interventions for your gut (fermented foods, bone broth, standard probiotics) actually make histamine intolerance worse!If you go the standard route to enhance gut health and expect that to be an effective histamine intolerance treatment...you may be messing up your body more than helping it.Only specific gut health treatments should be used in the case of histamine intolerance. I've summarized these in my webinar, which you can preview here. 3. Take the right probiotic for histamine intolerance - the wrong one will do more harm than good Bacteria are involved, either directly or indirectly, in every single system of the body. And, unlike your genes, you can change your bacteria - for better or for worse.Underlying issues (such as H. pylori, other pathogens, poor diet, antibiotics, etc.) can lead to bacterial imbalances that can easily increase internal histamine levels.For example, it is a natural process that several species of “good” bacteria produce histamine within the body. However, even if the populations of these “good” bacteria grow too large, you can end up producing more histamine than your body can handle.This is exactly the reason why taking probiotics can make histamine intolerance worse, unless you know the specific probiotic strains that are histamine intolerance friendly.This is just one of the ways bacteria can impact histamine intolerance, but the list is fairly extensive considering their in-depth involvement in all bodily processes.Balancing bacteria using a method specific for histamine intolerance is, therefore, an essential part of improving your gut environment and microbial profile.Although I discuss everything I discovered about the relationship between bacteria and histamine intolerance in the How I Solved My Histamine Intolerance Course, for now, the current histamine-safe probiotic I use with my histamine intolerant clients can be found here. 4. Nutrient deficiencies and insufficiencies are common in histamine intolerance Imbalances in biological nutrient status can occur for many reasons. Dietary imbalances, a compromised gut that prevents absorption, medications, comorbidities, the list goes on.Although healing the gut and balancing bacteria can help to resolve nutrient issues on their own, there are still a variety of common nutrients that are depleted in histamine intolerance and may need supplementation in order to return to normal levels.One common deficiency seen in histamine intolerance is magnesium. Magnesium is involved in over 300 reactions in the body, so depletion of this nutrient can cause big interruptions in standard biological processes.Other common deficiencies or insufficiencies seen in histamine intolerance include zinc, omega-3’s and vitamins A, C and E.In my step-by-step protocol of the How I Solved My Histamine Intolerance Course, I go deeper into nutrient deficiencies and why supplementing with them at the start of your histamine intolerance journey can actually be a bad idea and turn out to be a waste of time and money. 5. Stress and histamine intolerance cyclically impact one-another. We all know stress is bad for our health. But, did you know that stress from having a chronic illness actually imposes some of the worst biological impacts on your body and health.This type of stress is known as inescapable stress because, no matter how hard you try, you still have to deal with histamine intolerance every day.In order to reduce stress levels, you should use certain biohacks that reduce the overall stress on the body in order to minimize inflammation caused by chronic stress and rebalance biochemicals that can be thrown out of whack during a long, stressful period.This includes eating a healthy, low histamine diet, getting regular exercise, mindfulness meditation and, you can even try things like cold showers to give you a great cognitive boost and reduce inflammation further.It’s important to note that although many people think they are living healthy lives, a lot of the information we believe is healthy actually is contradictory to our health. I mean, come on, how did you get here in the first place? I’m sure, just as most people, you thought you were being relatively healthy. For heaven’s sake I was a personal trainer about to start a Master’s in nutrition when it all started!In my Histamine Intolerance Course, I detail all of the most effective interventions for both solving histamine intolerance and keeping your body healthy to prevent further issues and symptoms from returning. Ending the Search for a Histamine Intolerance Treatment Through my search for a histamine intolerant treatment, I gained the knowledge to combine the info I found into a step-by-step, actionable plan which solved my histamine intolerance for good.It took months of work to develop, and several more months to put those interventions into practice.But, what I noticed, was that each step of the way I was able to eat more and more foods, while experiencing less and less symptoms.I felt better and I could tolerate more foods until, eventually, by following the steps I had created, I was able to eat everything again without symptoms.I was able to stop worrying about my diet and stop being afraid of social events. I was able to start going to my favourite restaurants again (sushi nights every Friday!) and start eating my all-time favourite treat - chocolate - all while experiencing no reaction.The whole process from becoming histamine intolerant to healed was a long one.Seeking out a histamine intolerance treatment while being turned away by medical doctors was discouraging.And, doing my own research on histamine intolerance treatments didn't feel much easier.It has now been several years since recovering from histamine intolerance and, since then, I have helped thousands of people across the world to do improve and eliminate their symptoms for good!Everything you need is laid out in step-by-step videos within the How I Solved My Histamine Intolerance Course. Click the link to learn all about what the course has to offer. You can also click here to see the testimonials! "By far the best resource I've found in my search for a histamine intolerance treatment. Two months in and have never felt better. And, I can finally eat some of my favourite foods again! Thank you." - Liz C., United States The interventions in this course work because they are fully backed by science and use all-natural methods that help to heal the body starting at the root cause.The best part is that the step-by-step interventions I provide in the course can all be done from your own home. So, no matter where you are in the world, you can access the info you need in order to get the help you’ve been looking for. "Diarrhea, skin rashes, fatigue and anxiety - all gone! Hallelujah!" - Susan S., United Kingdom  "It's a great feeling to be able to spend more time with my family and kids, compared to managing and worrying about my diet and symptoms" - Tiana B., Australia Put your health in nature's hands.Anita Tee, Nutritional Scientist

Helping your doctor recognize and understand your histamine intolerance Living with a histamine intolerance can be maddening. It’s not just frustrating… it’s maddening. What, with the long list of symptoms you couldn’t quite pinpoint - or still can’t! - to anything specific you ate or did, plus the brushing off you’ve had to endure trying to find a diagnosis to your condition.You've researched how to handle the symptoms, but you’re still battling mainstream medicine, which claims you should take stronger antihistamines, constantly use your nose spray and even consider chronic cortisone use, to suppress your immune reactions. While it might take a lot for you to keep at it, not give in, and continue to seek the appropriate treatment for your histamine intolerance, there is hope! It comes in the form of education and knowledge.When you discuss your options with your doctor, understanding what might be going on in your body and addressing those concerns, may be just the thing that brings you closer to a resolution that works. Histamine receptors and what they do Let’s start with some of the basics. You already know that a variety of factors contribute to your histamine levels. Your immune system, medication, food you eat or even the status of your gut health can all play a role(1,2). You’re also likely aware that the actions of histamine are most highly concentrated in the lungs, skin and gut, acting as a messenger chemical throughout your entire body - meaning the symptoms of histamine intolerance can be widespread.Most histamine can be found in two important immune cells called mast cells and basophils. Histamine not located in these cells, will instead predominantly populate tissues in the stomach lining, lymph nodes and thymus gland. Much smaller amounts are found in the liver, lung and brain tissues(3). What you may not know, however, is how you become histamine intolerant in the first place, and why it causes the symptoms that it does. This information should help you to better identify where your histamine load is coming from, and why those antihistamines you’ve been taking for so long simply don’t work as they should. To understand this, we’re going to talk about histamine receptors for a minute. The science of histamine intolerance The histamine receptors in question are located on various cells that, when histamine locks into them, elicit a specific response. There are four receptors, conveniently labelled H1-H4, which spread throughout the body depending on what histamine reaction is caused, and where(4). The H1 and H2 receptors are extremely important to understand - they're associated with cells responsible for immunity and immune response. H1 and H2 are located throughout the brain, muscles, gut and respiratory tissues. The brain you say? That's right, the activation of H1 receptors in the brain stimulate our neurons. This is why higher histamine levels often result in anxiety, nervousness, irritability, aggression and sleep disorders. We typically target this with the classic antihistamine drugs; they act by blocking brain tissue overstimulation. While this can work, you're probably familiar with the side effects - drowsiness/sedation(5). A histamine response via the stimulation of H1 receptors has been shown to increase the permeability of blood vessels, as well as the release of a whole whack of chemicals throughout the body. This is what results in the wide range of symptoms you're more than familiar with. There’s also evidence to suggest that the activation of the H1 receptors in the adrenal glands and lymphocytes can cause a predisposition to autoimmune encephalomyelitis (ME/CFS) and multiple sclerosis (MS)(6).What about H2 medication? Well, H2 receptor blockers are said to have revolutionized the clinical treatment of stomach acid-related disorders(7,8). It’s drugs that block only these first two receptors that have been approved for use in humans - you’ll soon see why they don’t work as well as they should! Why medications fall short on treating high histamine levels Studies have shown that H1 and H2 receptors actually bind histamine far less than the H3 and H4 receptors. So, does this mean that when H1 and H2 receptors are being blocked, your high histamine is binding strongly to H3 and H4 receptors, anyway? It very well might. And it could be why you’re still super anxious, struggling to sleep and still reacting with a bunch of symptoms, despite the meds best efforts only controlling the sneezing, runny nose and itchy eyes. You see, the H3 receptor is an interesting one, and it manifests itself in psychological symptoms more than the other three. We know that H3 is a regulator of histamine synthesis(9), but, there’s new evidence to suggest that blocking the H3 receptor results in improved brain function and cognition(10). There are no H3 blocking drugs on the market for this yet, and testing is still in the early phases, but H3 blocking drugs are currently being used to treat sleep/wake disorders(11). Not much is known about the most recently discovered histamine receptor, H4. There is conflicting evidence on where in the body H4 is most prevalent, and what its role is. However, what has conclusively been determined is that it plays a significant role in the inflammatory process of immune-mediated diseases(12). So, what are your options when it comes to treatment? How to manage your histamine levels One of the best ways to manage all of the symptoms excess histamine creates, is to reduce the histamine levels in your body. You can do that by: Eating a low histamine diet (reduced histamine intake, thus reducing the blocking of DAO and liberation of histamine from the body)(13). For a comprehensive list of foods to eat and restrict when reducing histamine symptoms, click below to receive your free copy of Low Histamine Diet Guide. Get the diet! Take the right probiotic to help to balance the histamine-producing bacteria in your gut. Improve your body’s tolerance to histamine, by stimulating its own processing/breakdown mechanism (through the enzyme diamine oxidase (14), for example). You can ask your doctor to try a type of histamine intolerance test, such as a DAO test, to determine if DAO deficiency is an underlying cause of your condition. Try adding supplements that are proven to be effective histamine intolerance aids, such as supplementing DAO enzymes and an all-natural antihistamine Even if you do continue to use the traditional H1 or H2 blocking medications, it is still essential to reduce the overall load of histamine in your body, and minimise the stimulation of the other receptors. Knowledge is your best weapon against disease. When you speak to your doctor about your symptoms and condition, understanding the cause and affects on you as an individual, can allow for a more relevant and productive conversation and strategy for the management of your condition. Get the free histamine guide! References E.Kovacova-Hanuskova., et al. Histamine, histamine intoxication and intolerance. Allergologia et Immunopathologia. Volume 43, Issue 5, September–October 2015, Pages 498-506. https://www.sciencedirect.com/science/article/pii/S0301054615000932 Barcik, W., et al. Immune regulation by histamine and histamine-secreting bacteria. Current Opinion in Immunology. Volume 48, October 2017, Pages 108-113. https://www.sciencedirect.com/science/article/pii/S0952791517300535 Zimmermann AS, Burhenne H, Kaever V, Seifert R, and Neumann D (2011) Systematic analysis of histamine and N-methylhistamine concentrations in organs from two common laboratory mouse strains: C57Bl/6 and Balb/c. Inflamm Res 60:1153–1159. https://link.springer.com/article/10.1007/s00011-011-0379-5 Haas HL, Panula P (2016) Histamine receptors. Neuropharmacology 106:1–2. https://www.sciencedirect.com/science/article/pii/S0028390816301435?via%3Dihub Parmentier R, Ohtsu H, Djebbara-Hannas Z, Valatx JL, Watanabe T, and Lin JS (2002) Anatomical, physiological, and pharmacological characteristics of histidine decarboxylase knock-out mice: evidence for the role of brain histamine in behavioral and sleep-wake control. J Neurosci 22:7695–7711. https://www.jneurosci.org/content/22/17/7695?ijkey=9c060f89084a4f50e050d7d362769d2912a294ae&keytype2=tf_ipsecsha Saligrama N, Noubade R, Case LK, del Rio R, and Teuscher C (2012) Combinatorial roles for histamine H1-H2 and H3-H4 receptors in autoimmune inflammatory disease of the central nervous system. Eur J Immunol 42:1536–1546. https://www.ncbi.nlm.nih.gov/pubmed/22678907?dopt=Abstract Jutel M, Akdis M, and Akdis CA (2009) Histamine, histamine receptors and their role in immune pathology. Clin Exp Allergy 39:1786–1800. https://www.ncbi.nlm.nih.gov/pubmed/20085595?dopt=Abstract Sigterman KE, van Pinxteren B, Bonis PA, Lau J, and Numans ME (2013) Short-term treatment with proton pump inhibitors, H2-receptor antagonists and prokinetics for gastro-oesophageal reflux disease-like symptoms and endoscopy negative reflux disease. Cochrane Database Syst Rev 5:CD002095. https://www.ncbi.nlm.nih.gov/pubmed/23728637?dopt=Abstract Hill SJ, Ganellin CR, Timmerman H, Schwartz JC, Shankley NP, Young JM, Schunack W, Levi R, and Haas HL (1997) International Union of Pharmacology. XIII. Classification of histamine receptors. Pharmacol Rev 49:253–278. https://pharmrev.aspetjournals.org/content/49/3/253?ijkey=559edda3faa45545e6c463225c3b3569f112c38d&keytype2=tf_ipsecsha Munari L, Provensi G, Passani MB, and Blandina P (2013) Selective brain region activation by histamine H₃ receptor antagonist/inverse agonist ABT-239 enhances acetylcholine and histamine release and increases c-Fos expression. Neuropharmacology 70:131–140. https://www.ncbi.nlm.nih.gov/pubmed/23380305?dopt=Abstract Femenia T Magara S DuPont CM Lindskog M (2015) Hippocampal-dependent antidepressant action of the H3 receptor antagonist clobenpropit in a rat model of depression. Int J Neuropsychopharmacol. https://www.ncbi.nlm.nih.gov/pubmed/25762718 Gantner F, Sakai K, Tusche MW, Cruikshank WW, Center DM, and Bacon KB (2002) Histamine h4 and h2 receptors control histamine-induced interleukin-16 release from human CD8+ T cells. 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So, you know - or have a high level of suspicion that you’re histamine intolerant - but what you may not know is that it could be coming from poor gut health. Your body just doesn’t seem to be coping with the amount of this compound, and it’s leaving you with a bunch of crazy symptoms like headaches, body pains, hives, itchy eyes, stuffy nose... the list goes on. Now, you’ve probably already read up on a few things about histamine containing foods, and you may even know a thing or two about how histamine should be broken down in your body (recognize the letters DAO or HNMT at all from your searches?)... But have you yet figured out what the cause may be?That’s what we’re going to delve into right now. Gut Health, Leaky Gut and Histamine Intolerance One of the reasons your body isn’t managing well with this amine (histamine is part of a group of compounds called biogenic amines, by the way), is because there’s something not quite right going on in your digestive system. To understand a little more about what’s going on, we need to talk a bit about the structure of the intestine…The intestine is a long, muscular tube that acts as the barrier between the external world and your internal environment. When you consume food, the intestine is responsible for letting the good stuff (vitamins, minerals, etc.) enter the body, and keeping the bad stuff (toxins, pathogens, whole food particles) out of the body.This ability to decide what goes into the body and what stays out is known as selective permeability. When it's functioning well, the good things get in, and the bad things stay out1,2. . But how does selective permeability work and why is it so important?Well, the intestinal wall is essential for maintaining the integrity of this system. The intestinal wall is made up of cells which are tightly packed together, and held together by tight junctions. When all is working well, the cells remain tightly together and only allow small nutrients in. However, if the tight junctions are not holding the cells as close together as they are supposed to, the gaps between the cells of the intestinal wall become larger, allowing larger, unwanted particles to enter the bloodstream 3,5,6,7. This is a condition known as leaky gut.Leaky gut threatens the body in numerous ways - and that starts with inflammation. Think about it, when these new, foreign particles are entering your body - well, your body isn't going to recognize them.So, what's the outcome? An immune reaction!As the body doesn't recognize the influx of abnormal compounds, the immune system launches an attack against these compounds and inflammation begins to spike. Are you starting to see the connection?That's right - histamine is one of the main compounds of the immune system - meaning that an overload of histamine is released into the body. This inflammatory overflow can cause any healthy person to experience histamine intolerance symptoms, even without any history of the disorder7. Then, add in the fact that some individuals have genetic deficiencies in histamine-degrading enzymes such as diamine oxidase (DAO) - and, well, it's a recipe for disaster! Gut Health and Histamine Intolerance Let's talk mucus.Gross, right? Well, what may seem like an unpleasant topic is actually something that's another body-guard of the body!The gut contains a mucus lining along the intestinal wall in order to protect irritants from touching the cells and wall directly. This mucus lining is filled with mast cells 8. Does this name ring a bell? It should, because mast cells are the primary cells that carry histamine around and release histamine!So, if this mucus lining is compromised or not functioning properly, foreign particles from the food you eat will continue to come into contact with your gut lining. This is irritating to your gut and, just like in the case of leaky gut, it causes an immune response.When you continue to trigger immune responses, these mast cells within the mucosal lining release histamine and other compounds as a safety mechanism9,10. The trouble is, when it keeps happening, mast cells are continually activated releasing more and more histamine 11,12.Add this to the leaky gut issues discussed above, and you've got a lot of excess histamine being released, a lot of inflammation damaging the body, and a lot of unwanted symptoms that you experience as histamine intolerance.There is a way to improve the status of your leaky gut and improve your gut health… which means less inflammatory responses, and less histamine triggers. AKA - less symptoms and improving your histamine intolerance.Let's get to that! How to Improve Leaky Gut and Gut Health for Histamine Intolerance Low histamine foods: One of the easiest ways to immediately make a significant impact on your body’s ability to tolerate histamine is to stop eating histamine liberating, containing, and DAO blocking foods. Once again, to be clear, that doesn't just mean high histamine foods - it means a variety of foods that can trigger the responses discussed above. I suggest downloading my Histamine Intolerance Diet, which contains a comprehensive list of which foods to eat an which to avoid. Click below to download the free diet. Get the FREE diet Autoimmune foods: On the list described above, the foods that may be more inflammatory and threaten gut health are also eliminated. These are common foods like gluten, dairy, soy, and legumes. Be wary of nuts and other typically inflammatory foods for the first few weeks of the diet. Reducing them can only be beneficial, allowing your gut to get back into a state of balance. Probiotics: CAUTION! Certain probiotics can help you to break down histamine in the gut. But before you jump up and get just any old supplement from your local health food store, watch out: the majority of probiotics contain strains which naturally produce histamine, by converting the amino acid histidine to histamine or through bacterial fermentation. It's a natural process that healthy bodies can handle, but in histamine intolerant individuals, make symptoms much, much worse! You need to ensure you're getting a probiotic that contains only low histamine strains of bacteria. I've created a list of low and high histamine probiotic strains , please reference this before starting any probiotic protocol. L-glutamine: This amino acid has been well-studied in its role in gut health. It actually helps your own digestive system to keep those little cells lining your intestinal wall working as they should, and maintain the protective nature of the gut lining. L-glutamine is also known to improve leaky gut and mucosal barrier function, so it’s a great addition to your overall routine to reduce your histamine levels and improve your gut health 13. L-glutamine has shown such significant results to improve the status of leaky gut in as little as 10 days. Mast cell stabilizers: As mentioned above, mast cells carry around and release histamine. When attempting to reduce the overall histamine load in your body, a great way is by stabilizing mast cells so that they internally reduce your histamine release, therefore reducing overall histamine levels and symptoms. This mast cell stabilizer is by far the most powerful one I've worked with, and I use it with nearly all of my clients. They report eating a wider variety of foods with fewer symptoms within 1 to 2 weeks of starting this supplement. Now that you know far more about the role your gut health has to play in your histamine troubles, be sure to always focus on the gut as part of a strategy for both healing your histamine intolerance and preventing future disorders.Just a few small steps in the direction of improved gut health can have a significant overall impact on your histamine intolerance, and the nasty symptoms it has left you to deal with. For a full overview of how to improve gut health and other causes and contributors to histamine intolerance, check out my course How I Solved My Histamine Intolerance which details every science-backed step I used to heal my histamine intolerance for good! Put your health in nature's hands.Anita Tee, Nutritional Scientist References: Lerner, A., et al. Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease. Autoimmunity Reviews. 2015. 14(6):479-489. https://www.sciencedirect.com/science/article/pii/S1568997215000245 Zihni, C., et al. Tight junctions: from simple barriers to multifunctional molecular gates. 2016. Nature Reviews Molecular Cell Biology volume 17, pages 564–58. https://www.nature.com/articles/nrm.2016.80 Oshima, T., & Miwa, H. Gastrointestinal mucosal barrier function and diseases. J Gastroenterol. 2016 Aug;51(8):768-78. https://link.springer.com/article/10.1007%2Fs00535-016-1207-z Turner, J.R. (2009) Intestinal mucosal barrier function in health and disease. Nat. Rev. Immunol. 9, 799–809 https://www.nature.com/articles/nri2653 Vanuytsel T, van Wanrooy S, Vanheel H, et al. Psychological stress and corticotropin-releasing hormone increase intestinal permeability in humans by a mast cell-dependent mechanism. Gut. 2014;63:1293–9. https://gut.bmj.com/content/63/8/1293.long Gecse K, Roka R, Sera T, et al. Leaky gut in patients with diarrhea-predominant irritable bowel syndrome and inactive ulcerative colitis. Digestion. 2012;85:40–6. https://www.karger.com/Article/Abstract/333083 Olupot-Olupot, P., et al. 2013. Endotoxaemia is common in children with Plasmodium falciparum malaria. BMC Infect. Dis. 13, 117. https://bmcinfectdis.biomedcentral.com/articles/10.1186/1471-2334-13-117 Gurish, M.F., Austen, K.F., 2012. Developmental origin and functional specialization of mast cell subsets. Immunity 37, 25–33. https://www.sciencedirect.com/science/article/pii/S0171298515300875 Abraham, S.N., St. John, A.L., 2010. Mast cell-orchestrated immunity to pathogens. Nat. Rev. Immunol. 10, 440–452. https://www.nature.com/articles/nri2782 Potts, R. A., Tiffany, C. M., Pakpour, N., Lokken, K. L., Tiffany, C. R., Cheung, K., … Luckhart, S. (2016). Mast cells and histamine alter intestinal permeability during malaria parasite infection. Immunobiology, 221(3), 468–474. https://www.sciencedirect.com/science/article/pii/S0171298515300875?via%3Dihub Chau, J.Y., et al. 2013. Malaria-associated l-Arginine deficiency induces mast cell-associated disruption to intestinal barrier defenses against non-typhoidal Salmonella bacteremia. Infect. Immun. 81, 3515–3526. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3811760/ D’Costa, S., et al. Mast Cell CRF2 Suppresses Mast Cell Degranulation and Limits the Severity of Anaphylaxis and Stress-Induced Intestinal Permeability.2018. https://escholarship.org/uc/item/8t3660m4 Achamrah, N., et al. Glutamine and the regulation of intestinal permeability: from bench to bedside. Current Opinion in Clinical Nutrition and Metabolic Care. 2017. 20(1):86-91. https://journals.lww.com/co-clinicalnutrition/Abstract/2017/01000/Glutamine_and_the_regulation_of_intestinal.13.aspx

Your hormones are there to tightly regulate many critical processes that take place in your body. When they’re doing their job, you have loads of energy, you’re fit and strong, you’re on the ball and you simply feel amazing every day.But, as someone who has histamine intolerance, do you even remember what feeling this way is like anymore?No?Well, one of the reasons is because those essential hormones, that are supposed to keep your body running like a well-oiled machine, have started to cause problems instead.The hormone estrogen and its dysregulation is the one we’re going to focus on today. The histamine estrogen connection Histamine intolerance (HIT), affects many more women(1) than it does men and it may be because estrogen is predominantly found in women. We say predominantly because men also require a certain level of estrogen to function. For the sake of ease of understanding, this article will address what typically happens in the female body when it comes to the interplay between estrogen and histamine. As a recap, estrogens are actually a group of hormones produced by the ovaries and they are important for sexual characteristics and reproductive development.While estrogens are normally under tight regulation during a woman’s reproductive years, we are seeing more and more dysregulation of this group of hormones in younger women. Symptoms of estrogen imbalance include: Irregular, heavy or painful periods Changes in bowel movements (diarrhea or constipation) Breast tenderness and other symptoms of PMS Acne Fatigue Irritability and anxiety Etc. Estrogen production can be affected by a number of factors; some of them, most commonly being blamed as a result of our modern day lifestyle and habits, include: Stress Exposure to toxins, chemicals and heavy metals Use of oral birth control Chronic illness and inflammation Diet Get the Low Histamine Diet But what does this have to do with HIT?From the symptoms related to estrogen imbalance listed above, it’s easy to see they can be very similar to symptoms of histamine intolerance; and that’s because of the close link between these two chemical messengers and how they affect one another. Histamine intolerance or her-stamine intolerance?Estrogen production surges at specific intervals throughout the month, and these surges are followed by lower levels of the hormone. This process relies heavily on the body’s ability to clear estrogen, in other words, break it down and render it inactive(2). If estrogen levels remain high, it continues to signal specific tissues to continue performing a function; but one that may no longer be required(2)!One of the many signalling pathways that estrogen uses is via the H1 receptor(2).And where do you know about the H1 receptor from? Histamine activation, of course! Histamine also uses the H1 receptor to activate a response. (If you need to brush up on the different histamine receptors and their associated functions - check out my ultimate guide to histamine intolerance)But here’s the catch: estrogen, when binding to the H1 receptor on mast cells, causes an increase in histamine release, particularly in the uterus and ovaries where it elicits its greatest response. That means, when estrogen is not cleared as it should be, more histamine is released, and histamine load increases(3). Mast cells also have sex hormone receptors, which means they can respond to signals directly from estrogen or progesterone. If you have higher than normal estrogen levels, mast cells are more readily activated, and histamine levels in the body rise(4,5). Then, you have the effects that histamines have on estrogen, that takes place at the same time.As more histamine is released into your system, estrogen production is stimulated, and it kicks off a vicious cycle of dysregulation of both chemical messengers(6). For this reason, many women experience a worsening of their symptoms around the time of ovulation and then again just before menstruation begins(7). There’s also the question as to how estrogen affects the DAO enzyme that is an enzyme required to break down histamine. This link becomes more clear when we look at what happens during pregnancy. Have you ever heard that pregnant women have almost spontaneous resolution of immune disorder symptoms? It’s by no means a miracle, even if the baby is! This resolution has to do with the alterations in hormones necessary to maintain pregnancy in addition to the extremely high level of production of the DAO enzyme by the placenta(8). This last fact about DAO production by the placenta is quite interesting. Histamine has a stimulatory effect on tissues, including the embryo and uterus. Because of this, the placenta acts as a DAO-containing barrier or shield to prevent the effects that histamine may have on the maintenance of pregnancy and fetal growth and development(8). When considered together, both of these above-mentioned factors significantly reduce histamine load, which is why symptoms decrease in pregnant women(9). While it’s clear that estrogen has a role in histamine load and vice versa, the question still remains: what can you do about it? Balancing hormones to tackle histamine intolerance One change you can begin to make right now in how your body reacts to histamine is to look at your diet. To give your body a break, it's important to cut out as many histamine increasing or DAO-blocking foods. You can access a comprehensive list of both high and low histamine foods here. Additionally, adding a DAO supplement can be of great assistance with stabilizing DAO levels in order to appropriately break down histamine.At the same time, you can begin your investigation into the role estrogen plays in your histamine intolerance. It’s worthwhile speaking to your doctor to obtain tests to determine your hormone levels, which includes estrogen, progesterone and testosterone.Be sure to take note of where you are in your menstrual cycle when you get your results, as this can give you a fair amount of information as to whether your hormone levels are appropriate for that time of the month or not. If you’re highly stressed, are taking hormone therapy or have any other reason to suspect that your estrogen levels may be linked to your histamine intolerance, a full hormone test (such as the DUTCH test) can help you to pinpoint where the irregularities may lie.Two other factors to consider when it comes to managing estrogen levels are: Your liver function. Your liver makes and secretes bile into the gallbladder, which is needed to bind estrogen during the process of elimination. If the liver is not producing enough bile, estrogen can be reabsorbed into your system and continue to produce effects. Additionally, if the liver is underperforming for any reason, it may be sluggish in breaking down estrogen in the first place, allowing higher levels to be recycled in the body. Fiber content in the diet When fiber intake is insufficient, there may be impaired elimination of the products of estrogen through bowel movements. Infrequent bowel action may not only indicate lower levels of fibre in the diet, but also why there may be an increase in estrogen activity. Working with a qualified healthcare professional who specializes in hormone activity is highly recommended, as is the right approach to testing your hormone levels.It takes the guesswork out of what is actually going on in your body and provides you with a much clearer plan of action on what to do next.For a free guide to histamine intolerance along with the latest histamine info and articles sent straight to your inbox, click below to join our free newsletter! Join the newsletter References: Jarisch R. (2015) Histamine Intolerance in Women. In: Jarisch R. (eds) Histamine Intolerance. Springer, Berlin, Heidelberg. https://link.springer.com/chapter/10.1007/978-3-642-55447-6_6 Bodis J., et al. The effect of histamine on progesterone and estradiol secretion of human granulosa cells in serum-free culture. Gynecol Endocrinol 1993;7:235–9. https://www.ncbi.nlm.nih.gov/pubmed/8147232 Kalogeromitros D., et al. Influence of the menstrual cycle on skin-prick test reactions to histamine, morphine and allergen. Clin Exp Allergy. 1995;25:461–6. https://www.ncbi.nlm.nih.gov/pubmed/7553250 Zierau, O., et al. Role of female sex hormones, estradiol and progesterone, in mast cell behavior. Front Immunol. 2012; 3: 169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3377947/ Zu, T., et al. Estrogen is an important mediator of mast cell activation in ovarian endometriomas. Reproduction. 2018. 155(1):73-83. https://rep.bioscientifica.com/view/journals/rep/155/1/REP-17-0457.xml Maintz, L., & Novak, N. Histamine and histamine intolerance. The American Journal of Clinical Nutrition. 2007. 85(5):1185-1196. https://www.ncbi.nlm.nih.gov/pubmed/17490952 Hamada, Y., et al. Effect of the menstrual cycle on serum diamine oxidase levels in healthy women. Clinical biochemistry. 2013. 46.1-2: 99-102. https://www.ncbi.nlm.nih.gov/pubmed/23099198 Maintz, L., et al. Effects of histamine and diamine oxidase activities on pregnancy: a critical review. Hum Reprod Update. 2008 Sep-Oct;14(5):485-95. https://www.ncbi.nlm.nih.gov/pubmed/18499706 Morel F, Surla A, Vignais PV. Purification of human placenta diamine oxidase. Biochem Biophys Res Commun 1992;187:178–86. https://www.ncbi.nlm.nih.gov/pubmed/1520298

Why does histamine intolerance cause headaches and migraines?  By now you’re likely quite familiar with what histamine intolerance is and the symptoms it may cause.  After reading about the symptoms of histamine intolerance, you can probably understand why you get hives and skin rashes as a result of histamines being released into the skin. But... why would histamine intolerance be associated with such severe brain splitting headaches? Especially since the brain itself does not contain pain receptors, and is unable to feel pain? The answer might surprise you… Migraines and histamine intolerance While the brain doesn’t have pain receptors itself, the protective layers of tissue that surround the brain sure do. When we look at the mechanisms of headaches, they typically occur as a result of an increase in blood flow to the blood vessels located around and within these tissues, which cause pressure that activates the pain receptors they contain. These headaches, because of the effect on the vasculature, or blood vessels, are called vascular headaches.  So, what does this have to do with histamine intolerance? Think about what you already know about what happens to the skin when you have a histamine reaction: it becomes red and swollen, in addition to the itching. The reason for the swelling is an increase in fluid being deposited as a result of the heightened histamine load. And, now you know that an increase in fluid causes vascular headaches, so put the two together and you’ll quickly realise that an increase in histamine within the brain and its surrounding tissues can increase the pressure, which causes the pain (1).  Histamine compounds commonly deposit in these brain tissues as they are rich in the histamine H3 and H4 receptors. The rich histamine receptor distribution in the brain means that histamines form an essential part of neurological health, but it’s the excess that causes all of the problems (2).  The headaches are usually associated with pain in one location or multiple sites across the head, and it all depends on the receptors that are being activated. When you have a headache along with tearing of the eyes, nasal congestion and/or runny nose, facial sweating and/or a sense of agitation, it’s usually a histamine-related headache.  Now that you know why histamine excess causes headaches and how you can distinguish between another type of headache, the next question is: what do you do to stop these terrible headaches (and other symptoms associated with them)? Improve headaches and migraines with a low histamine diet Reducing the amount of histamine that the body contains is the very first step to improving histamine-related headaches. As you already know, one of the easiest ways to do so with relatively easy implementation is to follow a low histamine diet. Reducing the amount of histamine in your food, reducing the amount of histamine your body releases as a result of food, and reducing the impact on diamine oxidase (DAO) production all comes with eating a low histamine diet. This brings me to the second step: increasing histamine breakdown with DAO.  DAO, as you know, is diamine oxidase, which is the primary enzyme your body uses to break histamine down. Research shows that many people who experience migraines are actually deficient in this enzyme (3). In fact, around 90% of people who experience severe and debilitating migraines were found to have a deficiency in the ability to produce and maintain adequate levels of DAO (4). Along with an increase in histamines in food, and/or an increase in the production/release of histamines by the body, there is an overload of histamines in the body, they flood to the brain and cause those terrible headaches we’ve been talking about. Taking a DAO supplement, which has been used in some European countries as an innovative approach to migraine treatment, is in its early stages of regulation, but the results are promising (4).  If you, like so many others with histamine intolerance, simply can’t get rid of those bothersome headaches, put your focus on your diet as a start, as each meal provides an opportunity to improve your health and symptoms. Here is a handy low histamine food list that can help to get you started.  Remember that histamine intolerance is not a primary condition, meaning that it does not simply occur on its own. While you’re trying to manage your symptoms, keep looking for the underlying cause of your histamine intolerance. You can read more in this article about all things histamine intolerance.  References: Worm, J., Falkenberg, K. & Olesen, J. Histamine and migraine revisited: mechanisms and possible drug targets. J Headache Pain 20, 30 (2019). Alstadhaug, K.B. (2014), Histamine in Migraine and Brain. Headache: The Journal of Head and Face Pain, 54: 246-259. Izquierdo-Casas J, Comas-Basté O, Latorre-Moratalla ML, Lorente-Gascón M, Duelo A, Vidal-Carou MC, Soler-Singla L. Low serum diamine oxidase (DAO) activity levels in patients with migraine. J Physiol Biochem. 2018 Feb;74(1):93-99. Izquierdo-Casas J, Comas-Basté O, Latorre-Moratalla ML, Lorente-Gascón M, Duelo A, Soler-Singla L, Vidal-Carou MC. Diamine oxidase (DAO) supplement reduces headache in episodic migraine patients with DAO deficiency: A randomized double-blind trial. Clin Nutr. 2019 Feb;38(1):152-158.

Is your low histamine diet working against you? When it comes to managing histamine intolerance, surely nothing can be worse for you than eating foods packed with histamine, histamine liberators or blockers of diamine oxidase, a histamine-degrading enzyme.Believe it or not, the only thing that might be worse than this is... not eating these foods!Wait, what...?Hear me out; I know you get terrible symptoms when you eat even the healthiest of high histamine foods. But, surprisingly, the effects on your health when you don’t eat them, can be just as devastating. This might sound like I'm going mad, rest assured I'm not, let me explain... it has to do with nutrient deficiencies. Nutrient deficiencies and histamine intolerance Unfortunately, even though you may feel better when you follow a restricted diet that’s low in histamine, it can have implications for your health further down the line.By restricting the particular foods you eat too heavily, there's a good chance that you're not getting the nutrients your body needs to cope with the underlying cause of your histamine intolerance. In addition to this, the nutrients you’re lacking could be the very nutrients your body needs to clear histamine or maintain the production of DAO. So, which nutrients am I talking about? Common nutrient deficiencies on the low histamine diet To vitamin B or not to B Vitamin B6 levels in those with histamine intolerance is typically quite low. Not only does this have implications on histamine intolerance itself, which we'll get to in a moment, but it has major implications on other essential pathways that your body needs as a means to detoxify histamine in the liver. One such detoxification requires a compound called methionine. This nutrient is produced during the folic acid cycle, a multi-step process in which other nutrients are added to convert the original compound into the oh-so-important methionine. Vitamin B6 comes into play here, where it is utilised in multiple stages of this task(1). If methionine cannot be produced effectively due to insufficient levels of vitamin B6, another compound ends up sneaking in to take its place. It’s called homocysteine, or HCY for short. It’s normal to have HCY in your body, but, it’s when the levels rise too high it becomes rather troublesome! For example, one implication of high HCY is an increased risk of cardiovascular events(2). Another significant link between B6 and histamine intolerance, is B6’s role in supporting DAO function to break down histamine. When vitamin B6 is too low, DAO cannot be produced effectively, as B6 plays an important role in the process of DAO formation (3,4,5). As B vitamins work together in important biochemical ways, it's best to opt for a high quality vitamin B complex to ensure you're getting your B6 fix while also balancing it with other B vitamins. So that's vitamin B, what's next? You guessed it... vitamin C! Seasick? Use vitamin C! You’re likely already aware of the role that vitamin C plays in the modulation of the immune system. That’s why we tend to stock up on vitamin C supplements when it’s cold out. But, did you know that vitamin C is also good for seasickness, or motion sickness? It’s true... and its for this reason that there's such a strong link between seasickness and histamine. Studies have shown that those who spend a significant amount of time on the water, experience much fewer symptoms of seasickness when they take additional vitamin C.In one particular study, published in the Journal of Vestibular Research: Equilibrium & Orientation, researchers tested the hypothesis on participants during exposure to a wave motion stimulator. The participants were divided into groups of either high dose vitamin C (2 grams) or a placebo, one hour before the exercise. Their blood levels of various markers for histamine were taken and symptoms were recorded. After the test, those people who had taken the vitamin C has lower seasickness scores compared to those taking the placebo. What’s great about vitamin C, is that there is a low risk of side effects, even when using higher doses(6). Vitamin C's importance has also been identified in a condition called mastocytosis(7). This is when the mast cells, cells that belong to the immune system and carry histamine, release large amounts of histamine even when it is not necessary. Vitamin C acts to inhibits the mast cells from releasing their histamines, in addition to activating histamine breakdown(8,9). Cool, right?B, C... Z? Next up, zinc is our next nutrient. Zinc has a similar function to vitamin B6 when it comes to the production of histamine-degrading DAO. The immune regulatory functions of zinc Without enough zinc, your body simply can’t keep up with the demand of DAO it needs. It quickly becomes clear that when you have too many histamines being made, you are going to become intolerant to them without DOA to keep things in check. Zinc deficiency has been associated with an increased risk of asthma, which is also linked to histamine reaction. Zinc supplementation is associated with the reduction in allergic asthma symptoms and the normalization of immune response(10,11). PS - zinc also does wonders for acne and skin conditions, as well as hormonal balance. So, if any of you (or your teenagers) are suffering from skin issues, you've found an all-natural miracle worker in zinc.Magnesium, copper and iron are also essential for the regulation of the immune system, and thus the management of histamines in your body. With this in mind, you can see why a variety in your diet is so important for aiding the relieve of your histamine intolerance symptoms. Too few foods, and you won’t have enough of these important nutrients that are intricately involved in the management of immune responses and the production, breakdown and metabolism of histamine. It’s important to realize that while a histamine-reduced diet is crucial to improving your histamine tolerance(12), there’s a need to do it in the most effective way, looking at the food list of more helpful foods, and being sure to take in as much of a variety of nutrients as possible. Click below to get a comprehensive low histamine diet that will ensure you're focussing on low histamine foods that are promoting overall HEALTH! Get the low histamine diet! Working with a doctor or nutrition specialist is the easiest way to ensure you are consuming the right type of diet and get testing for any suspected nutrient deficiencies. They can help you to determine the specific nutrients your body is lacking, which you can then target through diet and supplementation, ensuring your body has the support it needs to beat histamine intolerance!References Bähre H., Kaever V. (2017) Analytical Methods for the Quantification of Histamine and Histamine Metabolites. In: Hattori Y., Seifert R. (eds) Histamine and Histamine Receptors in Health and Disease. Handbook of Experimental Pharmacology, vol 241. Springer, Cham. https://link.springer.com/chapter/10.1007/164_2017_22 Yoshikaw, T., et al. Histamine N-Methyltransferase in the Brain. Int. J. Mol. Sci. 2019, 20(3), 737. https://www.mdpi.com/1422-0067/20/3/737 Comas-Base, O., et al. New approach for the diagnosis of histamine intolerance based on the determination of histamine and methylhistamine in urine. Journal of Pharmaceutical and Biomedical Analysis. Volume 145, 25 October 2017, Pages 379-385. https://www.sciencedirect.com/science/article/abs/pii/S0731708517306453 Kovacova-Hanuskova, E., et al. Histamine, histamine intoxication and intolerance. Allergologia et Immunopathologia. Volume 43, Issue 5, September–October 2015, Pages 4. https://www.sciencedirect.com/science/article/pii/S0301054615000932 Ede, G. Histamine Intolerance: why freshness matters. Journal of Evolution and Health. 2(1). 2016. Article 11. https://jevohealth.com/cgi/viewcontent.cgi?article=1054&context=journal Jarisch, R., et al. Impact of oral vitamin C on histamine levels and seasickness. J Vestib Res. 2014;24(4):281-8. https://www.ncbi.nlm.nih.gov/pubmed/25095772 Hagel AF, Layritz CM, Hagel WH, Hagel HJ, Hagel E, Dauth W, et al. Intravenous infusion of ascorbic acid decreases serum histamine concentrations in patients with allergic and non-allergic diseases. Naunyn Schmiedebergs Arch Pharmacol (2013) 386(9):789–93. https://www.ncbi.nlm.nih.gov/pubmed/23666445 Molderings GJ, Brettner S, Homann J, Afrin LB. Mast cell activation disease: a concise practical guide for diagnostic workup and therapeutic options. J Hematol Oncol (2011) 4:10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3069946/ Hemilia, H. The effect of vitamin C on bronchoconstriction and respiratory symptoms caused by exercise: a review and statistical analysis. Allergy, Asthma & Clinical Immunology. Volume 10, Article number: 58 (2014). https://aacijournal.biomedcentral.com/articles/10.1186/1710-1492-10-58 P. D. Zalewski, A. Q. Truong-Tran, D. Grosser, L. Jayaram, C. Murgia, and R. E. Ruffin, “Zinc metabolism in airway epithelium and airway inflammation: basic mechanisms and clinical targets. A review,” Pharmacology & Therapeutics, vol. 105, no. 2, pp. 127–149, 2005. https://www.sciencedirect.com/science/article/pii/S0163725804001585 K. Kabu, S. Yamasaki, D. Kamimura et al., “Zinc is required for FcεRI-mediated mast cell activation,” The Journal of Immunology, vol. 177, no. 2, pp. 1296–1305, 2006. https://www.jimmunol.org/content/177/2/1296 Lackner, S., et al. Histamine-reduced diet and increase of serum diamine oxidase correlating to diet compliance in histamine intolerance. European Journal of Clinical Nutrition. Volume 73, pages 102–104 (2019). https://www.nature.com/articles/s41430-018-0260-5

What if antihistamine foods could change your body and improve your symptoms for good?What if an antihistamine diet could improve your digestion, your skin, change your sleeping patterns, eliminate pain, possibly even aid in weight-loss (and actually keep it off!) and, improve overall health?If your current all-natural diet doesn't seem to be controlling your symptoms, let's talk about how histamine can be the missing link between you and living your best life. Start your new diet! What's the deal with histamine? Histamine is a word that’s been getting an awful lot of hype lately, which can lead you to believe that histamine, and an antihistamine diet are ‘trendy’.Many diets that have become popularized in recent years, such as the Paleo, ketogenic and vegan diets, which are extremely high in histamine-rich and histamine-releasing foods (fermented foods, dairy, soy, etc.) (1). Even common gut healing diets incorporate these high histamine foods, which are great for your body - if you can tolerate histamine. Often, those who are unknowingly histamine intolerant will follow these healing diets, yet won't see any symptom improvement - or, even end up pounding back kombucha and bone broth in search of relief, only to experience their symptoms becoming worse! Additionally, for those with inflammatory or autoimmune conditions, histamine-rich diets may cause an influx of health problems surrounding inflammation. These consequences may lead many to believe that all-natural or gut-health diets are actually unhealthy - when, in fact, there may simply be an overwhelming amount of histamine entering the body (1,2). What exactly is histamine? To briefly review, histamine is a chemical that’s produced by your body to signal an alarm that invaders (ie. bacteria, infection, allergen, etc.) are present. This signal causes the body to put up its defences (hello, immune system!) in order to keep the invaders from - well, invading (3)!This process is all well and good if your immune system is working properly, and your body is healthy.However, this system can easily be thrown out of whack due to histamine intolerance - which causes internal histamine levels to be too high – meaning, these defences are up all the time, even when invaders are not present (4).Many causes of histamine intolerance have been established in research. These underlying causes may include digestive issues such as leaky gut or IBS, bacterial issues such as small intestinal bacterial overgrowth (SIBO) or, issues with histamine release and degradation (2,5,7). Regardless of the cause, histamine intolerance can be a massive disruption to your health (5-7).Symptoms, such as anxiety, digestive disturbances, hormonal imbalances, acne and other skin irritations (psoriasis, hives and eczema), brain fog, PMS, migraines, fatigue, and more are all commonly reported from those with histamine intolerance (2,5).Keep in mind, histamine intolerance is not the same as a food allergy, which is why allergy testing may show that everything is A-okay, when clearly it's not (7)!The lack of efficacy of these popular diets for histamine intolerant individuals is exactly why histamine is getting increasing attention. Because, in reality, there is an overwhelming amount of scientific evidence to back these gut-healing diets - they may simply need to be modified, for some individuals, to be a little lighter on the histamine.So, how can we do this? Reduce histamine levels with antihistamine foods Eating a low histamine diet is the first step to reducing inflammation in the body. I've detailed exactly what foods to eat and avoid in my histamine intolerance foods list. If you haven't gotten a kick-start on this, click below to download my free histamine intolerance food list eBook!   Download the Food List   In addition to following a low histamine diet, you can go a step further and, not only reduce incoming histamine - but, actually consume antihistamine foods that will combat high histamine levels in the body.Let me show you exactly how. The antihistamine diet An antihistamine diet consists of antihistamine foods, as well as avoidance of histamine-rich foods, histamine-releasing foods and foods which block DAO enzymes (the enzymes responsible for the breakdown of histamine in the body) (2,8).Adopting an antihistamine diet can promote optimal health, reduce inflammation, help counteract SIBO and bacterial imbalances, all while supporting overall gut healing (5). Although adopting an antihistamine diet can feel a bit overwhelming at first, the antihistamine foods listed below can help to reduce inflammation and could be the secret to unlocking your optimal health and wellness, especially for those with other pre-existing conditions and symptoms (3). Antihistamine Diet: Foods to Avoid **for a more comprehensive list of foods to avoid, check out my low histamine dietIn addition to high histamine foods, some of the foods below may not be high in histamine themselves, but, promote the release of histamine, block diamine oxidase (DAO) - an enzyme responsible for degrading excess histamine - or, destabilize mast cells to cause excess histamine release within the body. These foods should all be avoided.  High Histamine Foods (click for comprehensive list) Vinegar Smoked meat products (bacon, salmon, salami and ham) Processed / packaged foods Mushrooms Legumes Fermented foods Eggplant Cheese (all) Canned foods Bone broth Alcohol Avocado Dried fruit Cinnamon Liquorice Histamine-Releasing Foods Citrus Papaya Strawberries Pineapple Nuts & seeds Peanuts Spinach Tomatoes Chocolate Fish (some) Shellfish Pork Egg whites Additives & preservatives Refined sugar DAO Blocking Foods Alcohol (especially red wine) Energy drinks Tea (black, green, mate) Yeast Citrus Red berries Shellfish Smoked meats / fish Vinegar Fermented foods Legumes / lentils Alcohol Dairy Soy Foods that Destabilize Mast Cells Honey (only tolerable in small amounts) Nightshades Packaged / processed foods *(1,2,5,7)Although some of these foods are typical “gut health-promoting” foods, due to high histamine levels, or histamine-releasing properties, they should definitely be avoided.An antihistamine diet is not about “healthy” vs “unhealthy” foods, like most healing diets are. Instead, it’s about pinpointing which foods promote healing and anti-inflammatory responses in the body, and which foods provoke an immune response (1,2).By far, one of the easiest ways to cut down on histamine is to buy fresh, whole foods. The longer your foods sit, age, ferment and cure, the more histamine is produced, hence why fresh is best (1,2). But, keep in mind, although eating fresh will reduce overall histamine levels, this strategy alone is not effective enough for those with histamine intolerance, who cannot tolerate levels in many fresh foods.The bottom line is that some people may still be getting a bad reaction from all-natural, healthy foods - and, until the underlying issue is sorted, these foods need to be eliminated.Lastly, remember that it's not all about food. Many medications on the market have been found to block DAO enzymes. Common examples include Aspirin, Ciproflaxin, Diazepam (Valium), Metoclopramide (Reglan), Naproxen (Aleve), Prilocaine and Verapamil (7). These should also be avoided when possible.Now, let's get to the good stuff - antihistamine foods you can indulge in on the antihistamine diet. Antihistamine Diet: Foods to Include Below is a list of antihistamine foods. Additionally, adding in supplements to support the removal of histamine from your body can also be extremely beneficial in reducing histamine-associated symptoms (5). Check out this list of the 7 best supplements for histamine intolerance.  Antihistamine Foods Onion Garlic Watercress Fresh ginger Fresh turmeric Fresh peppermint Pomegranate Apple Mangosteen Most vegetables (except for aforementioned) Neutral Foods (Safe if Tolerable) Coconut milk Rice milk Apple cider vinegar Fresh, sustainably-sourced fish Fresh, pasture-raised meat Non-citrus fresh fruits Egg yolk (pastured) Fresh vegetables (unless specified to avoid) Herbal tea White rice Antihistamine Supplements Anti-Hist DAO Low histamine probiotics *(1,2,5,7)Because eating fresh is so important, focusing on buying fresh ingredients, making your own food and limiting leftovers is key in reducing histamine consumption (1,2).Although dairy, nuts and seeds, and alcohol are all culprits for histamine, these items can sometimes be added back in. Dairy, nuts and seeds should be eliminated for at least two weeks, and slowly added back in, separately, in order to see if there is any kind of reaction (4).Alcohol, on the other hand, should only be added in when necessary, and should be clear and low carbohydrate/sugar (vodka, white rum and gin) (9). Low histamine and antihistamine diets: listening to your body As of 2018, experts suggest that at least 1% of the population suffers from histamine intolerance, 80% of which are middle-aged women (10). Additionally, those with digestive symptoms are especially susceptible.This staggering figure suggests that a diet shift from histamine-rich foods to antihistamine foods, especially for women, could prove to be a severely underrated health promoting lifestyle change. As always, it is recommended to discuss any and all dietary and lifestyle changes with your healthcare practitioner.Listening to your body, keeping a food and symptom diary and taking notice of any changes after eating is an excellent way to monitor any foods, medications, supplements and lifestyle products that may or may not be irritating you.Lastly, focusing on moderate exercise, staying hydrated, getting adequate sleep and managing your stress are also extremely helpful for any person, especially when making dietary and lifestyle changes.For a more comprehensive program that incorporates all dietary, lifestyle, supplement and testing options, as well as a full overview of histamine intolerance, watch my webinar that details How I Solved My Histamine Intolerance.References1. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.2. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.3. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.4. Haas EM, Levin B. Staying Healthy with Nutrition. Berkeley, CA: Celestial Arts; 2006. 925 p.5. Myers A. Everything You Need To Know About Histamine Intolerance. 2013 [cited 2018 Oct 24]. 6. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.7. Burkhart A. Histamine Intolerance: Could it be causing your symptoms?. Integrative Medicine - Digestive Health. 2014 [cited 2018 Oct 24].8. Myers AM. The Autoimmune Solution: Prevent and Reverse the Full Spectrum of Inflammatory Symptoms and Diseases. Harper Collins; 2017. 400 p.9. Kohn JB. Is There a Diet for Histamine Intolerance? J Acad Nutr Diet. Academy of Nutrition and Dietetics; 2014;114(11):1860. 10. Boldt E. Does Histamine Intolerance Cause Allergies , Headaches & Bloating ? What is Histamine Intolerance ? [cited 2018 Oct 24].

What to do when histamine symptoms are taking over Is your histamine reaction sometimes too much to handle?Do some meals leave you with a stuffy nose, irritated, watery eyes, or difficulty breathing? Perhaps unexplained headaches, anxiety or your heart racing?Have you broken out in hives, after eating certain meals, or been left with unbearable digestive symptoms? If some of these symptoms sound familiar, you may be experiencing a histamine reaction. The good news is, there are a number of things you can do to prevent histamine reactions, and to treat them when they happen. Histamine without Intolerance The reason it can be so difficult to distinguish allergy from histamine intolerance is that the symptoms can be so similar.Histamine is a key mediator in an allergic response, so it is no wonder allergies and histamine reactions can be mistaken for one-another.Most histamine in the body is produced and stored in small granules within mast cells and, is released in response to an allergen or other inflammatory trigger. Histamine containing mast cells are an important part of our immune system, protecting us from invading pathogens and helping to elicit wound healing.Mast cells are found all over the body, and are particularly abundant at sites of potential injury, such as the nose, mouth, feet, blood vessels, intestines and lungs (1). For this reason, histamine reactions tend to affect these tissues. Histamine is also found in the brain where it functions as a neurotransmitter and, in the stomach where it orchestrates the release of gastric acid to digest our food (1).In addition to being a natural part of our biology, histamine is present in many of the foods we eat and components in the environment. If you have ever brushed against stinging nettles you will have experienced a direct response to the histamine in the plant (2). Histamine is even present in the venom of insects such as bees and wasps, resulting in the swelling and stinging of the bite that you experience (2).Eliminating incoming histamine is the reason why histamine intolerant individuals experience fewer histamine reactions when eating a low histamine diet. What is a histamine reaction? When you experience a histamine reaction, it is the response of your body to excess histamine in your blood or tissues.Histamine exerts its intended effects on various tissues of the body via histamine receptors, which are something like a dock for histamine. When histamine binds a receptor, this signals a particular response, such as gastric acid release, dilation of blood vessels, inflammation, immune attack of invading pathogen or neuronal signaling, all aiming to protect us or carry out helpful bodily functions.However, when our histamine levels are too high, this signaling can go haywire, resulting in a histamine reaction. Symptoms of a histamine reaction Histamine reactions can emerge in many forms. I've summarized some common symptoms by body system below - but, you can also check out my more comprehensive list of histamine intolerance symptoms. Effects of excess histamine on the central nervous system can include nausea, headache, vertigo or sleep disturbances (3). Effects on the cardiovascular system are mainly due to dilation of the blood vessels which may cause a drop in blood pressure, flushing of the cheeks, and dizziness. Effects on the skin can include rash, hives, flush and itchiness. Effects on the airways include nasal congestion, runny nose, sneezing, and constricted or wheezy breathing (like asthma). Effects on the digestive system include acid secretion, diarrhea, stomach aches and cramps, bloating and flatulence. Effects on the hormonal system include menstrual cycle disturbance, headache associated with the menstrual cycle (3) and low mood. Histamine is produced by our bodies, by the bacteria in our gut, and is in many of the foods we eat. It doesn’t normally cause us any problems when the levels are low. The problem is when our bodies are unable to get rid of it as rapidly as it is produced or taken in through the diet.It's something like a bucket of water that will overflow once its capacity has been exceeded - essentially, you won't notice the consequence that is a histamine reaction until its levels rise above the threshold, and the bucket overflows.But, the good news is that if you experience histamine reactions, there are probably a number of changes you can make to lower your levels of histamine so that your bucket is only half full.Once you have managed to reduce your histamine levels, you may even be able consume small amounts of the foods that used to cause you itchy eyes, runny nose, headaches without experiencing any symptoms. Root Causes of Histamine Reactions Increased production or decreased degradation of histamine Some of us are particularly susceptible to histamine reactions because we are unable to break down histamine as effectively as most, and there can be multiple reasons for this(4). For example, if you are not producing enough of the histamine-degrading enzyme Diamine oxidase (DAO) due to impaired gut health, genetic issues or lack of cofactors (3,5), you may not be able to break down or inactivate histamine effectively. For example, damage to the cells that produce DAO in the intestines is just one of the reasons why gastrointestinal disease is commonly linked with histamine intolerance(4). Additionally, during pregnancy, DAO is produced at high concentrations by the placenta (6), which may explain why food intolerances commonly subside during pregnancy (7). If you suspect a DAO deficiency is your issue, you can try these natural ways to increase DAO enzymes and use a DAO supplement. Increased conversion from histidine to histamine Another cause of elevated histamine can be high levels of the enzyme that produces histamine from the amino acid histidine (histidine decarboxylase). Methylation deficiency Methylation is a buzz word you hear a lot in nutrition circles, as it is so fundamental to many processes in the body. And, it's not uncommon to have deficient methylation for one reason or other (genetic, nutritional, etc.). HNMT is an enzyme that inactivates histamine via a methylation reaction. So, if you have insufficient methylation capacity (eg. due to B12 deficiency, folate deficiency or MTHFR polymorphisms) this may reduce histamine inactivation inside cells by HNMT. Allergy and inflammation Since histamine is released as part of the allergic and inflammatory responses, the presence of allergy or chronic inflammation will increase your basal histamine levels. This is why individuals with a seasonal allergy to pollen, for example, may experience a histamine reaction to tomatoes, citrus or spinach only during pollen season. Dietary sources of histamine Many foods contain histamine, while others contain histamine releasing substances. The classic culprits for causing histamine reactions are aged and fermented foods. However, histamine is surprisingly high in a number of fresh, healthy and all-natural foods such as spinach and tomatoes. For this reason, I've created a free and comprehensive low histamine diet that you can download. Medications Certain medications can also cause histamine release. So, if you are on any medications and think you suffer histamine sensitivity it could be worth discussing this with your doctor. Gut flora imbalance The composition of your gut flora is important in determining the levels of histamine you are exposed to. If you have an overgrowth of histamine-producing bacteria, more histamine will be produced during the breakdown of dietary protein. This also means that a high protein diet (especially animal protein such as fish, meat, dairy and eggs), may result in further elevations in histamine production than a lower protein diet. On the other hand, we also have strains of bacteria that degrade histamine, so for the sake of reducing histamine load, its beneficial for our gut to be colonized by more of these varieties. In this case, I recommend trying out a low histamine probiotic. How to stop a histamine reaction: top 9 tips to clear histamine from your body Now that you know what causes may be underlying your histamine reaction, it's time to learn how to prevent, control or stop a histamine reaction and clear histamine from the body fast. The goal is to keep your bucket half empty so that there is room for the unavoidable histamine that is part of life.Here are my top tips for dealing with a histamine reaction.1) Ginger - Although sticking to a low histamine diet can help to prevent histamine reactions in the first place (8,9), consuming antihistamine foods can actually help to calm a histamine reaction while it's happening. One of the strongest known antihistamine foods is ginger. If you're experiencing a histamine reaction, try chewing on fresh ginger or pouring boiling hot water over sliced ginger to make fresh ginger tea. In general, you can also drink ginger tea before bed to act as a natural antihistamine and prevent histamine reactions.2) Mast cell stabilizers - One way to calm you histamine reaction is to stabilize mast cells in order to slow the natural release of histamine in response to your sensitivity. This method can not only calm your reaction but, can also boost your body's natural histamine tolerance so that you can consume more foods with fewer symptoms. It's important to choose a supplement specially formulated to address histamine intolerance via multiple routes such as Anti-Hist which is an all-natural antihistamine that contains a selection of natural ingredients working together to help stop histamine release and regain tolerance.3) Keep a food diary. By paying attention to the foods you react to, you will be able to build up a list of foods to avoid that is relevant to you. Make sure you are including all of the relevant information rather than just foods. I've put together an food diary you can print out and use.4) Diamine oxidase - It's possible to take DAO in supplement form to increase the breakdown of histamine within the body and assist with a histamine reaction. The Unitee DAO supplement is the best option that we've created with 100% clean and natural ingredients, specifically for histamine intolerant individuals.5) Pea sprouts - Pea sprouts are a great option in addition to using DAO supplements. When seeds sprout, they produce DAO, and pea sprouts have even been found to have the highest DAO levels (10). You can sprout peas in water, preferably in the dark for 10-12 days, then blend in a smoothie (roots and all) and consume fresh.6) Avoid histamine releasing triggers and allergens - Any allergies you have will trigger histamine release, so learning what these are and avoiding them is key to keeping histamine reactions to a minimal. Remember, it's not all about food. Histamine release can be triggered by medications, skin creams, sunscreen, face wipes, airborne irritants and household products.7) Histamine-friendly probiotics: If gut flora imbalance is contributing to your histamine overload, a probiotic may help re-establish balance. But, be sure to choose a probiotic formulated to promote histamine degradation - otherwise, regular probiotics can often make symptoms worse as the bacteria will naturally produce histamine. I recommend trying out this hypoallergenic, low histamine probiotic, which is one of the few histamine-safe probiotics on the market.8) Focus on gut health. A leaky gut, IBS or other bowel trouble increases the level of inflammation both in the gut and the rest of the body. You want to keep inflammation levels down, as inflammation means histamine release. Focusing on gut health is a method to not only prevent histamine reactions before they happen but, begin improving and healing your intolerance, and making histamine reactions less frequent in the first place. Eating a healthy, low histamine diet that contains all of your essential nutrients while also focussing on your gut bacteria is a great start to this.9) Make sure you're on the right diet - Remember, it's not just high histamine foods that can trigger a histamine reaction. Histamine releasing foods or foods which are high in precursors for histamine can also cause symptoms, even if the food isn't high in histamine itself. These food can be hard to identify, which is why I've created a low histamine food list that includes all histamine symptom triggers and identifies more food culprits than your typical low histamine diet. Click the button below to get your free copy: Get the Diet Your next histamine reaction Now that you have tools to help you to both deal with and prevent having histamine reactions in the first place, try them out next time you expect to be eating questionable foods, feel a histamine reaction starting to bubble up or, simply incorporate these into your daily routine in order to minimize the chance and severity of potential reactions.Do you have a method of dealing with histamine reactions at home? Share what's worked for you in the comments below! References:1. Benly P. Role of Histamine in Acute Inflammation. 2015;7(6):373–6.2. Abbas Abul K., Lichtman; AH, Pillai S. Cellular and Molecular Immunology. Vol. 8a ed., Elsevier. 2014. 544 p.3. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.4. Maintz L, Bieber T, Novak N. Histamine Intolerance in Clinical Practice. Dtsch Arztebl. 2006;103:3477–83.5. Johnston CS. The antihistamine action of ascorbic acid. Subcell Biochem. 1996;25:189–213.6. Morel F, Surla A, Vignais P V. Purification of human placenta diamine oxidase. Biochem Biophys Res Commun. 1992;187(1):178–86.7. Reinhart J, Felix W. Wine and Headache. Int Arch Allergy Immunol. 1996;110(1):7–12.8. Schwelberger HG. Histamine intolerance: A metabolic disease? Inflamm Res. 2010;59(SUPPL. 2).9. Vickerstaff Joneja JM, Carmona-Silva C. Outcome of a Histamine-restricted Diet Based on Chart Audit. J Nutr Environ Med. 2001;11(11):249–62.10. Masini E, Bani D, Marzocca C, Mateescu MA, Mannaioni PF, Federico R, et al. Pea seedling histaminase as a novel therapeutic approach to anaphylactic and inflammatory disorders. A plant histaminase in allergic asthma and ischemic shock. ScientificWorldJournal. 2007;7:888–902.

A diamine oxidase (DAO) deficiency is one of the most common causes of histamine intolerance. The DAO enzyme is responsible for breaking down histamine in your body. When it can’t break everything down, a build up occurs and you experience histamine intolerance symptoms.Alongside taking a DAO supplement, there are some easy-to-make shifts in your eating habits that promote healthy DAO enzyme levels, too.Before we get into solutions, let’s take a look at what histamine intolerance is and what role the DAO enzyme plays in affecting histamine levels. DAO and histamine intolerance Research shows that at least 1 percent of the world’s population suffers from histamine intolerance and, of those, almost 80% affected are women.Histamine Intolerance occurs due to the overproduction and accumulation of histamine in the body and the inability to break it down. This may cause a range of chronic symptoms, such as a allergic-like reaction, digestive tract disorders (IBS), congestion, and asthma, among others.Although it can be diagnosed by consulting a doctor and observing common symptoms of histamine intolerance, going deeper to find the root cause is vital for managing the symptoms. One common cause is a shortage of DAO enzymes.In fact, studies show that DAO deficiency accounts for over 70% of all histamine intolerance.So, how do you know if this is a root cause in your histamine intolerance? Diamine oxidase deficiency: common causes When your body needs to decrease its histamine levels, it requires two naturally occurring enzymes known as the DAO enzyme and histamine N-methyltransferase (HNMT). If these enzymes aren’t available, or if your body cannot produce enough, it can cause a histamine build-up.There are several factors that may cause DAO deficiency, including: Genetic inheritance - Individuals may possess a genetic mutation which results in a diamine oxidase enzyme deficiency. Medications – Both prescription and over-the-counter medications may contribute to reduced diamine oxidase enzyme levels. It’s important to talk to your doctor about side effects and read the labels. Hormonal imbalances - Imbalances in oestrogen and progesterone can impact many of your body’s normal functions, including histamine levels. Gastrointestinal disorders - Disorders such as irritable bowel syndrome (IBS), Crohn’s disease, ulcerative colitis, Celiac disease and small intestinal bacterial overgrowth (SIBO) may all contribute to inflammation in your body causing similar symptoms as a histamine intolerance and even impacting your body’s ability to produce proper amounts of the DAO enzyme. Nutrient deficiencies - A B6, vitamin C, zinc or copper deficiency, may put you at risk or contribute to a DAO deficiency. Consuming histamine-rich food - Some foods may inhibit the functioning of the DAO enzyme, or contribute to symptoms by overloading the body with more histamine than your enzymes can break down. Alcohol - Alcohol is a very potent inhibitor of the DAO enzyme, thus contributing to increased histamine symptoms, on top of being high in histamine itself. A DAO deficiency can also impact multiple organs (lungs, skin, cardiovascular system, brain, digestion, etc.) leading to numerous additional symptoms. Depending on the severity of the deficiency, these symptoms can occur after eating certain foods.It's also important to note that symptoms don’t always appear immediately, either. It may take all day for your body to accumulate a buildup of histamine. So, the meal you ate in the morning may have caused the drowsiness or skin irritation you are feeling now.Because it can be difficult to pinpoint the triggers, many people find that an elimination diet full of low histamine foods is helpful for identifying histamine intolerance and understanding which foods to avoid, but we will cover some of those foods below. 8 ways to increase DAO enzymes naturally To date, there have been many studies on preventing DAO deficiency in the body and researchers have even identified options to potentially prevent and even reverse histamine intolerance. 1. Adopt a low histamine diet A recent study found that dietary modification is the first step for reducing symptoms associated with histamine intolerance. By eliminating high histamine foods from your diet, you are allowing your body to catch up to and process the amount that is already present. The study also discovered that these dietary modifications positively impacted how DAO enzymes move throughout your body.If you aren’t sure how the right diet can reduce your histamine levels and support healthy DAO production, click the button below to download my free eBook. It is a master list of 102 high histamine foods to avoid, along with step-by-step guidance for reducing your symptoms and discovering the root cause of your intolerance. Get the free guide! 2. Balance your fat intake When it comes to updating your diet, some of the most interesting and relevant results for increasing DAO enzymes have been in relation to fat consumption.Studies have shown favourable results when patients increased their intake of the Omega-9 fatty acid - monounsaturated fats, a primary source of oleic acid. Olive oil in particular was shown to increase the the release of the DAO enzyme into the bloodstream by up to 500%!Oleic acid has been shown to have other health benefits, too, such as reduced blood pressure, especially when consumed as part of a Mediterranean-style diet. You can cook with olive oil or include nuts like macadamias in your meal plan to help prevent a DAO deficiency.Meanwhile, the inflammatory Arachidonic Acid, a polyunsaturated omega-6 fatty acid, found in offal, fatty red meat and dairy (especially hard cheeses and eggs) was found to cause the highest increase in histamine, when compared to other foods.Reducing the amount of Omega-6 in your diet - the kind found in processed foods and vegetable oils - while increasing the amount of Omega-3 fatty acids (including fatty fish, seafood) you eat has been shown to moderate inflammation and reduce symptoms of histamine intolerance.Important factors in balancing fats include using heat stable oils, including ghee and pressed coconut oil for baking and cooking at high temperatures. You can regularly use olive oil and macadamia oil for light, low heat cooking. 3. Eat the right proteins The process of digesting protein is largely responsible for the release of the DAO enzyme in the gut. This helps your body deal with ingested amines and histamines, while preventing a build-up of histamine levels in the body.Therefore, eating clean, healthy proteins is important. Look for grass-fed, organic protein and fresh seafood to increase DAO activity. 4. Minimize harmful ingredients A common theme in this list is healthy, whole foods. That’s not an accident! It’s important to understand that avoiding artificial ingredients and pesticides can make a huge impact on your digestion, DAO production and even food allergies.Eating as naturally as possible is always going to be a positive for your health! 5. Supporting gut health As mentioned, the majority of DAO histamine is produced in the gut. Therefore, promoting your gut health and supporting your gut bacteria through the use of low histamine probiotics provides an important foundation for reducing histamine symptoms. Probiotics are able to increase DAO just like a supplement, through the method of supporting your digestive tract and keeping gut bacteria at healthy levels. 6. Take vitamin supplements Deficiencies of zinc, copper, vitamin B6 and vitamin C, have also been associated with inflammation, elevated histamine concentrations and reduced DAO activities. Regular supplementation of these nutrients can increase DAO enzymes and may offer further relief from the symptoms of histamine intolerance. A helpful way to ensure you're meeting your nutrient needs is to take a low histamine multivitamin with minerals which can prevent or improve existing nutrient deficiencies. 7. Find a DAO supplement Another simple way to increase your DAO enzyme levels are with a natural DAO supplement. These can be taken as a capsule and may offer an easy way to help reduce symptoms of histamine intolerance.Supplementing with DAO enzymes directly is one of the fastest and most and powerful ways to increase DAO levels and help break down incoming histamine to reduce symptoms. 8. Reduce histamine release This is the method I use with many of my clients via supplementation with my Natural Antihistamine. Although reducing histamine release doesn't directly increase the DAO enzyme, it does give your body a break from the inflammation and destruction in order to allow the DAO enzyme to catch up and calm your symptoms.Additionally, by controlling the body's natural histamine release, my clients typically find they can tolerate much higher levels of dietary histamine before their body becomes overloaded and shows symptoms.This means less dietary restrictions and fewer symptoms. Yes, you can eat a wide variety of foods and live a normal daily life with histamine intolerance!Some of my clients have called Anti-Hist their "miracle in a bottle" or their "wonder-drug." Implementing changes to improve histamine symptoms Now that you have 8 ways to naturally prevent DAO deficiency, it's time to get started.The steps above are all simple and can be done in your own home - so, I encourage you to begin implementing them right away. Why wait?And, if you haven't already read the low histamine diet eBook I've created, click on the button below. It is the most comprehensive high histamine foods list available online, with additional methods for symptom relief and instructions on how to discover the root cause of your intolerance. Get the free eBook!

Is there a test for histamine intolerance?If you believe you are histamine intolerant and are looking for a histamine intolerance test, we need to talk. Histamine intolerance can be frustrating, as there is a lack of understanding and recognition among healthcare practitioners when it comes to this disorder. Additionally, the nature of the disorder involves a wide rang of seemingly unrelated symptoms, making it difficult to diagnose and control.However, as your histamine intolerance expert, I've got you covered.I've done the digging and, today, I propose that a careful, evidence-based analysis of what is shown in the literature allows us to define a systematic approach to understand the physiological contributions to each individual’s experience. This understanding, under the guidance of an experienced practitioner, can lead to a diagnosis of histamine intolerance and control of symptoms.   Histamine Intolerance in Short Histamine is a natural chemical that acts as a messenger in many body systems including but, not limited to the brain, the stomach, blood vessels and muscles. Historically, it was characterized as our first chemical of defence released by cells in response to foreign pathogens. It also mediates the allergic reaction and can act as a messenger within the nervous system. Histamine is pre-formed and stored in granules in several different cell types. These cells are widely distributed throughout the body. Several mechanisms including both allergic and non-allergic pathways can stimulate these cells to release histamine. The histamine then binds to a number of receptors to exert its effects.Due to the wide distribution of histamine producing cells and the equally wide distribution of histamine receptors, the effects of receptor binding involve many organ systems.Resulting symptoms may therefore be spread across the body and include flushing and rashes (skin), arrhythmias, low blood pressure or dizziness (cardiovascular system) and nausea, vomiting, diarrhea, abdominal pain (gastrointestinal system), to list a few (1). For a comprehensive list, see this post on histamine intolerance symptoms.So, in summary, we have a chemical molecule produced in many cells and released following any of a multitude of stimuli and acting on any number of organs.No wonder the effects are inconsistent from patient to patient and case to case. No wonder a test for histamine intolerance has yet to be created. And, no wonder you are confused by your symptoms. Histamine Intolerance Testing The added complexity of creating a test for histamine intolerance is one of context. Each individual will have a tolerance level beyond which they develop symptoms. We can, therefore, define histamine intolerance as a state where the physiological histamine level exceeds an individual’s tolerance level i.e. the level beyond which they begin to develop symptoms. What contributes to this tolerance level? Again, this is determined by a multitude of factors. This level may be genetically predetermined. It may be a result of other chemical messengers such as hormone levels, individual variances in diet or the simultaneous use of certain medications. Each case can vary.Furthermore, other physiological states such as inflammatory conditions of the GIT may contribute to histamine tolerance. So, not only are the effects of histamine widespread, the extent of the effect will vary from patient to patient and case to case.In any case, the ultimate issue of intolerance is an elevation in histamine concentration. Such elevations in histamine result from an imbalance in histamine levels versus histamine breakdown or, what can be described as a dysfunctional histamine metabolism (2).Histamine levels, from any source, may rise and, when the individuals ability to break down the histamine is compromised, the balance tips towards histamine excess and adverse events are triggered.So, now that we know what histamine intolerance is, how do we know if that's the main issue causing or contributing to your symptoms?Well, let's get to discussing an at-home test I created through my experience being histamine intolerant, working with histamine intolerant clients and doing plenty of scientific research to see what can and cannot help.I call this test Tee's Histanalysis Method. A Test for Histamine Intolerance: Tee's Histanalysis Method By sifting through the relevant literature and identifying where there is sufficient evidence, I have defined an approach to an at-home histamine intolerance test called Tee's Histanalysis Method.This test for histamine intolerance is focused on identifying contributions to an individual’s histamine excess. The order of testing should be informed by the individuals symptoms and the physiological environment. It is highly recommended that this histamine intolerance test is guided by a practitioner with the relevant experience in interpreting the results. Histamine Intolerance Test Steps: 1. The first step of applying a test for histamine intolerance is to record all of your symptoms and suspected contributors, including food products and medications. Compare these suspects to known high histamine foods and medications. Remember, you may have additional intolerances, so not all suspected foods must be high in histamine. But, all high histamine foods should be a suspect when consumed in excess.2. The second step of the histamine intolerance test is dietary elimination of suspected foods (12). This elimination includes applying a low histamine diet along with any additional suspected offenders. Use this histamine intolerance food list, as it contains high histamine foods along with foods that may not be high in histamine themselves but, can act as histamine releasers or encourage bacterial production of histamine. Get the foods list! 3. The next thing you'll want to do when conducting a test for histamine intolerance is record all changes between your food and symptoms. Do this by keeping a food/symptom diary and include all necessary details including exercise, stress levels, supplements, etc. I've created a useful template for this that will ensure you're entering all of the necessary information. You should use this food diary template and fill it in after each meal.4. After two weeks of following the specific diet above, take a loading dose of Anti-Hist, which consists of taking 2 capsules three times per day for 7-10 days. Be sure to order this in advance, so that you have it on hand when it's time to start taking it.5. Following the loading dose, drop the dosage of Anti-Hist to a maintenance dose of between 1-3 capsules per day as needed to maintain improvements. Many are fine with one capsule per day but, if your improvements are not sustained, you may take one capsule before each main meal.6. Review your food/symptom diary and begin replicating the days where your symptoms were rated to be at their mildest. Include the same foods, exercises, supplements and Anti-Hist dosage in this replication.7. Once you've reached a stable state where your replicated days are consistently producing mild levels of symptoms, begin reintroducing foods at a rate of one food consumed for 2-3 days, with a 5 day break in between foods. Consuming the food for 2-3 days allows for enough to be consumed that a reaction will occur if you are sensitive. If you experience a reaction earlier, you can stop consuming the food immediately. Additionally, the break between introducing new foods allows you to identify delayed reactions, as food sensitivity symptoms can appear up to 5 days after consuming the suspected food. 8. All foods which caused symptoms during reintroduction should remain eliminated from the diet. You may attempt a second reintroduction of the offending food after 3 months of following a histamine intolerance protocol, if desired.As you can see, this simple at-home test for histamine intolerance is way more cost-effective than any other test out there - and, it can be more definitive, informative and result in immediate symptom reduction.The logic behind this histamine intolerance test is that it can either help to rule out or reveal histamine intolerance. Simply put, no change in symptoms likely means you can rule out histamine intolerance, whereas immediate symptom reduction is a pretty strong indicator towards the presence of histamine intolerance.As this histamine intolerance test can be done at home and only requires the cost of a single supplement, I recommend it as a more logical and cost-effective choice compared to many alternative tests or Hail Mary supplements which may only leave you with slight clues at a higher cost.Evaluate the probability that you have histamine intolerance and, depending on the results, either start fixing it or stop wasting your time on it.Getting Started: What You'll Need Histamine intolerance food list Food diary template Anti-Hist (1 bottle to start) Histamine intolerance protocol (upon confirmation of the probability of intolerance) I recommend starting this test as soon as possible in order to prevent the progression and worsening of symptoms, as well as preventing the harmful impact on other body systems which makes the disorder more difficult to address.There is no reason you can't begin today by starting your food diary and following the first steps of the protocol.Life's too short to let symptoms control you.Your histamine intolerance expert,Anita Tee, Nutritional Scientist1. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.2. Schwelberger HG. Histamine intolerance: A metabolic disease? Inflamm Res. 2010;59(Suppl 2):S219-21.3. Schwab D, Eg H, Raithel M. Histamine content and histamine secretion of the colonic mucosa in patients with collagenous colitis. Inflamm Res. 2002;51(1):33–4.4. Reese I, Ballmer-Weber B, Beyer K, Fuchs T, Kleine-Tebbe J, Klimek L, et al. German guideline for the management of adverse reactions to ingested histamine Guideline of the German Society for Allergology and Clinical Immunology (DGAKI), the German Society for Pediatric Allergology and Environmental Medicine (GPA), the German Association of Allergologists (AeDA), and the Swiss Society for Allergology and Immunology (SGAI). Allergo J Int. 2017;26:72–9.5. Wöhrl S, Hemmer W, Focke M, Rappersberger K, Jarisch R. Histamine intolerance-like symptoms in healthy volunteers after oral provocation with liquid histamine. Allergy Asthma Proc. 2004;6. Giera B, Straube S, Konturek P, Hahn EG, Raithel M. Plasma histamine levels and symptoms in double blind placebo controlled histamine provocation. In: Inflammation Research. 2008.7. Kanki M, Yoda T, Tsukamoto T, Shibata T. Klebsiella pneumoniae Produces No Histamine: Raoultella planticola and Raoultella ornithinolytica Strains Are Histamine Producers. Appl Environ Microbiol. 2002;68(7):3462–6.8. Maintz L, Benfadal S, Allam JP, Hagemann T, Fimmers R, Novak N. Evidence for a reduced histamine degradation capacity in a subgroup of patients with atopic eczema. J Allergy Clin Immunol. 2006;9. Pinzer TC, Tietz E, Waldmann E, Schink M, Neurath MF, Zopf Y. Circadian profiling reveals higher histamine plasma levels and lower diamine oxidase serum activities in 24% of patients with suspected histamine intolerance compared to food allergy and controls. Allergy. 2017;10. Music E, Silar M, Korosec P, Kosnik M, Rijavec M. Serum diamine oxidase (DAO) activity as a diagnostic test for histamine intolerance. Clin Transl Allergy [Internet]. 2011;1:P115. Available from: www.biomedcentral.com/submit11. Manzotti G, Breda D, Di Gioacchino M, Burastero SE. Serum diamine oxidase activity in patients with histamine intolerance. Int J Immunopathol Pharmacol. 2016;29(1):105–11.

There is a close relationship between histamine intolerance and stress. In fact, the levels of stress and histamine release impact one-another dramatically. And - your brain may be influencing everything from your sleep to your symptoms. Especially if it's severe, as in the case of panic attacks, anxiety and depression.So, whether it's common daily stress or extreme stress - let's get to discussing the relationship between histamine and stress.And, how stress and histamine release may be creating a cycle that's doing your body more harm than necessary. Histamine Intolerance Revealed Histamine is an essential neurotransmitter with involvement in the digestive, immune and central nervous systems. There are four types of histamine receptors located throughout the body:1. H1 receptors are present in the cells involved in inflammation and allergic responses.2. H2 receptors can be found in the stomach, where histamine is involved in the release of gastric acid as part of the digestive process.3. H3 receptors are primarily found in the brain, where histamine acts as a neurotransmitter.4. H4 receptors are found in a broad range of the body’s organ tissues and participate in histamines interaction with key granulocytes such as mast cells.While histamine is an essential component of a healthy body, research suggests that at least 1% of the population suffer with histamine intolerance (1). When histamine is accumulated in excess, it can trigger a myriad of seemingly unrelated and debilitating symptoms.Many of us are familiar with the term ‘histamine’ as it relates to allergies, however the context for its role in a broader range of disorders is often poorly understood.As histamine primarily travels via the bloodstream, it can have a vast reaching influence on the gut, brain, skin and heart often resulting in the experience of anxiety, panic attacks and even insomnia. What Causes Histamine Intolerance? Histamine intolerance results from histamine excess in the body. When a disproportion between the amount of histamine being released and the body’s ability to metabolize it exists, histamine builds up in the system, often triggering a myriad of uncomfortable symptoms(2).There are many causes of histamine intolerance - for a more comprehensive explanation, read my post on causes of histamine intolerance. To keep things brief for this post, I've summarized some of the causes below: Mast cell Release As part of the body’s natural immune response, when an allergen is detected, it binds to immunoglobulin-E (IgE) antibodies, which signal the body’s mast cells to release inflammatory substances such as histamine. In this case, a good mast cell stabilizer can act as a "miracle in a bottle" for reducing symptoms and increasing food tolerance. Diamine Oxidase (DAO) deficiency DAO is an enzyme in the gut which regulates the resorption of histamine in the intestine. When DAO is inhibited, histamine cannot be broken down correctly and so levels of histamine in the body increase (1). Those who are deficient in this enzyme can use a DAO supplement to help break down incoming histamine and therefore reduce histamine symptoms. Gut dysfunction As histamine is both produced and broken down in the gut, compromised gut health can cause imbalanced histamine levels. For this reason, there is often a similarity between symptoms of bacterial overgrowth, irritable bowel syndrome (5), leaky gut and histamine intolerance. In this case, using a histamine-safe probioticis a good place to start enhancing gut health. Eating histamine-rich foods and beverages Histamine occurs naturally in the foods and drinks we consume. Those who suffer with histamine intolerance often see their symptoms worsen after the consumption of high histamine items such as cheese, chocolate and alcohol (3). Sticking to a diet that eliminates high histamine foods and histamine releasing foods is essential. If you are looking for a comprehensive diet, click the button below to download the free low histamine diet.   Get Your Free Diet Regardless of the root cause, one thing is for sure: stress is a negative addition that can increase histamine release and significantly worsen symptoms. Let's discuss why that is. How are Histamine and Stress Related? Stress, in particular, can be a problem for those experiencing histamine intolerance, as it can trigger an increase in histamine release, often exacerbating present symptoms. Let me give you a brief science lesson...When the body is under stress, it releases the stress hormone cortisol which calls the nervous system into action. The hypothalamic-pituitary adrenal axis is then stimulated by the nervous system which puts the body into ‘fight or flight’ mode.This cascade of events signals the body that it is under attack and, so, all of its resources are poured into energy conservation, which causes high energy processes such as digestion to shut down.Following this, the sympathetic nervous system is engaged; releasing neurotransmitters such as adrenaline, noradrenaline and dopamine to sharpen the senses and put your body on high alert for danger.As part of this stress response, the sympathetic nervous system can further activate the immune system, leading to mast cell degranulation and the release of even more histamine into the bloodstream. Histamine and stress are related in this way, with the outcome being that stress increases histamine release.While these evolutionary mechanisms are advantageous when the body is under significant external threat, the real problem occurs when this stress response is habitually triggered due to the various environmental and psychological stressors we are frequently exposed to.Overtime, the histamine and stress response cycle can increase histamine release, which can spark a number of symptoms, including: Histamine Intolerance and Anxiety & Depression: Histamine and stress are able to cause significant mood disorders due to the role of histamine in the brain.The presence of H3 histamine receptors in the brain explains the high occurrence of mood disorders in those who are histamine intolerant.In the brain, histamine acts as a neurotransmitter which can affect the levels of mood altering neurotransmitters such as GABA, dopamine and serotonin; causing the increased expression of anxious and depressive feelings. Histamine Intolerance and Insomnia: Histamine has been indicated in the onset of sleep disturbances; both in the case of insomnia and excessive sleepiness. Recent research reveals that histamine may in fact play an integral role in the circadian rhythm (6).In fact, the histaminergic system is localized within the hypothalamus brain region which can directly influence many aspects of the central nervous system. It has been found that activation of the H1 histamine receptor promotes sleep, while H3 receptor activation stimulates increased wakefulness (7).Not only can the relationship between histamine and stress throw off sleep balance and promote insomnia in the first place. But, the lack of sleep can cause increased stress and histamine release, therefore cyclically worsening these issues. Histamine Intolerance and Panic attacks: Under conditions of excess histamine levels, many individuals report experiencing regular and debilitating panic attacks. These panic attacks can be partially attributed to the role of histamine in vasodilation or the widening of blood vessels within the heart (8).This function causes blood pressure to drop as blood flows through the vessels more freely. In conjunction, the heart rate increases in order to continue pumping a consistent level of blood through the newly widened vessels.This reduction in blood pressure combined with the increased heart rate can result in shortness of breath, dizziness and a rapid heartbeat; together causing the individual to feel as though they’re experiencing a panic attack.Again, the connection between histamine and stress can worsen issues such as panic attacks, with the further issue being that stress and histamine release both increase.As with the other conditions discussed, this may potentiate further panic attacks, and increase both histamine and stress levels. 7 Ways to Reduce Histamine and Stress When it comes to histamine and stress, it's important to note that stress acts as the trigger rather than the cause of histamine intolerance. However, taking steps to manage your stress levels can still be very effective in minimizing your symptoms.Working to identify the source of your stress as well as taking steps to manage it effectively are important practices to adopt.Although personal sources of stress may vary, below are some universal methods for effectively reducing stress and histamine release.1. Magnesium SupplementationPay attention to your magnesium levels as stress can deplete magnesium in the body, while a lack of magnesium can amplify the stress reaction.Magnesium is found in a variety of vegetables, nuts and seeds, however during very stressful times, taking a magnesium supplement is recommended. Keep in mind, magnesium comes in many forms so opting for a full-spectrum magnesium supplement can help to cover all bases in terms of deficiencies and support all bodily processes.2. DietBy controlling the amount of histamine coming into your body through the foods you eat, you can significantly reduce the levels of histamine which your body has to deal with. This reduces biological stress and can therefore calm stress-induced histamine release as well.The best way to do this is by following a low-histamine diet plan while closely monitoring and recording your symptoms. Additionally, eliminating foods that are not high in histamine themselves but either provoke histamine release or can be bacterially converted to histamine in the body is essential as well.If your current diet is not ticking all of these boxes and effectively reducing your symptoms, click the button below to get my free diet which I've personally designed to reduce both incoming and internal histamine sources. Get Your Free Diet Once you reach the point where your symptoms have noticeably reduced, you can begin to reintroduce a few moderate to high level histamine foods back into your diet and record your reaction.The response to different foods tends to vary significantly between individuals so it’s best to follow this process slowly; introducing one new food every 3-4 days. 3. Avoid Known Allergens.As histamine release is intrinsically linked to the allergic response, it is important to avoid known allergens such as pollen or dander.If you can’t control your exposure to an allergen, for example in the case of seasonal allergies, then adhering to a very low histamine diet as well as following the other listed suggestions during these times can help you to avoid reaching your body’s histamine threshold.4. PolyphenolsPolyphenols are a type of phytochemical found abundantly in a variety of fresh fruits and vegetables. Pomegranates contain tannins and anthocyanin, two types of polyphenols which have been shown to stabilize mast cells (10). Apples also contain a variety of polyphenols which can inhibit the release of histamine from mast cells (11).5. Diamine OxidaseIf you suspect that your DAO levels are low, consider trying a DAO supplement, alongside these natural methods to increase DAO enzymes. Increasing DAO will support the body in breaking down and managing excess histamine and reduce your biological stress load.6. B6Vitamin B6 is required for the production of DAO in the body and so it is important that you are getting enough in your diet. B6 is found in a variety of low-histamine foods such as brown rice, vegetables and fresh poultry. If you’re worried about your levels, you can also take B6 as a supplement.I recommend getting it in its active form, pyridoxal 5’-phosphate, which will enable the body to absorb and utilise it more easily. Start by taking 50mg/day with food and increase to 100mg/day as needed.7. Mast Cell StabilizersUsing an all-natural mast cell stabilizer is one of the safest and most effective ways to reduce internal histamine levels aside from proper diet.Mast cell stabilizers are able to reduce both biological stress and histamine release internally. This method is great if you're looking to widen your variety of foods that are "safe" for you to consume without a reaction.With my clients, I personally use the all-natural antihistamine called Anti-Hist, which is made from natural ingredients and has been described by my clients as a "wonder-drug" and "miracle in a bottle" for it's ability to reduce symptoms and increase food choice. Targeting the root of your histamine intolerance While the above methods are very useful in controlling both mental and biological stressors that accompany histamine intolerance, it's important to remember that targeting the root cause of your intolerance is essential in solving your symptoms for good.For more info on how to discover the root cause, check out my eBook which contains a full diet to follow, along with step-by-step instructions on discovering the root cause and how I personally solved my histamine intolerance.Click the button below to download your free eBook. Get Your FREE eBook We’d love to hear from you. Do you notice that stress worsens these symptoms?Have you tried any of our solutions? If so, let us know in the comments!Life's too short to let symptoms control you.Your histamine intolerance expert,Anita Tee, Nutritional ScientistReferences:1. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr [Internet]. 2007 May [cited 2016 Dec 27];85(5):1185–96. 2. Hanusková E, Plevková J. [Histamine intolerance]. Ceskoslov Fysiol [Internet]. 2013 [cited 2017 Dec 16];62(1):26–33.3. Amon U, Bangha E, Küster T, Menne A, Vollrath IB, Gibbs BF. Enteral histaminosis: Clinical implications. Inflamm Res [Internet]. 1999 Jun 17 [cited 2017 Nov 25];48(6):291–5. 5. Fabisiak A, Włodarczyk J, Fabisiak N, Storr M, Fichna J. Targeting Histamine Receptors in Irritable Bowel Syndrome: A Critical Appraisal. J Neurogastroenterol Motil [Internet]. 2017 Jul 30 [cited 2018 Mar 11];23(3):341–8.6. Thakkar MM. Histamine in the regulation of wakefulness. Sleep Med Rev [Internet]. 2011 Feb [cited 2018 Mar 11];15(1):65–74. 7. Nakamura Y, Ishimaru K, Shibata S, Nakao A. Regulation of plasma histamine levels by the mast cell clock and its modulation by stress. Sci Rep [Internet]. 2017 Jan 11 [cited 2018 Mar 11];7:39934.8. Jin H, Koyama T, Hatanaka Y, Akiyama S, Takayama F, Kawasaki H. Histamine-induced vasodilation and vasoconstriction in the mesenteric resistance artery of the rat. Eur J Pharmacol [Internet]. 2006 Jan 4 [cited 2018 Mar 11];529(1–3):136–44.9. Kass L, Rosanoff A, Tanner A, Sullivan K, McAuley W, Plesset M. Effect of transdermal magnesium cream on serum and urinary magnesium levels in humans: A pilot study. PLoS One [Internet]. 2017 [cited 2018 Mar 12];12(4):e0174817. 10. Rasheed Z, Akhtar N, Anbazhagan AN, Ramamurthy S, Shukla M, Haqqi TM. Polyphenol-rich pomegranate fruit extract (POMx) suppresses PMACI-induced expression of pro-inflammatory cytokines by inhibiting the activation of MAP Kinases and NF-κB in human KU812 cells. J Inflamm [Internet]. 2009 Jan 8 [cited 2018 Mar 11];6(1):1.11. KANDA T, AKIYAMA H, YANAGIDA A, TANABE M, GODA Y, TOYODA M, et al. Inhibitory Effects of Apple Polyphenol on Induced Histamine Release from RBL-2H3 Cells and Rat Mast Cells. Biosci Biotechnol Biochem [Internet]. 1998 Jan 22 [cited 2018 Mar 11];62(7):1284–9.

Looking for a delicious low histamine salad dressing recipe? Let's face it, most salad dressing recipes, even if they're homemade, contain ingredients that are pretty unfriendly to those with histamine intolerance. (Enter: vinegar).And, if you're living an already busy life, like most of us are, the stabilizers, preservatives and colorants in store-bought salad dressing is a complete no-no if you want to remain as a functioning human being.Thankfully, I've created a low histamine salad dressing recipe that's easy to make and will let you enjoy your raw veggies, once again! Oh, and PS - if you're not into the raw veggies, or, are looking for an irresistible twist on a low histamine salad recipe, try out my warm roasted low histamine salad recipe. Now, let me share with you why I chose the ingredients and how they will benefit your histamine intolerance symptoms! Low Histamine Salad Dressing: Ingredients Breakdown As always, these ingredients weren't chosen at random. There's real science to back this stuff. Because, there's no guess work on my end when it comes to you and your symptoms.Let's check out the evidence in support of each ingredient: Olive oil: Most oils and fats are naturally low-histamine, however, extra virgin olive oil is an excellent option for this recipe, specifically because it has a low smoke point, meaning that if heated for cooking purposes, it will go rancid, making it the perfect oil for salads. Additionally, let's not forget that our good friend EVOO has shown to naturally boost diamine oxidase, a histamine degrading enzyme, by up to 500%!Apple cider vinegar: Although vinegars are high-histamine and definitely a “no-no”, apple cider vinegar (ACV) is usually tolerated by most with histamine intolerance, simply because of its healthy gut-promoting properties, such as probiotics and enzymes. ACV has been shown to be extremely healing, anti-inflammatory, an aid in weight-loss, and actually a preventative for seasonal allergies, as it may boost immunity. A universal vinegar alternative (for the ACV intolerant): In some cases, if ACV is not tolerated, ascorbic acid and water is an excellent alternative for any vinegar, in any recipe. As suggested by Paleo Leap, using a ratio of 12:1 water:ascorbic acid powder is ideal.Maple syrup/raw honey: While sweeteners are not promoted on low-histamine or gut-healing regimes, maple syrup and raw, local honey are two of the most accepted, simply because they are the best tolerated. Raw, local honey has actually been shown to reduce the symptoms of hay fever and histamine allergies.Himalayan salt: The unprocessed, Himalayan salt I use in this low histamine salad dressing recipe is - of course - low in histamine and actually beneficial for the body. Unprocessed, free of colorants and providing a healthy dose of sodium (which, most people seem to be afraid of in the same way we think fatty foods are the devil). Sodium is one of the most necessary elements for our body to function - and, in combination with potassium, it allows for functioning of our sodium-potassium pumps which are essential to mammalian life. Basically, what I'm saying is, don't be afraid of salt - as I repeatedly mention, everything in moderation is the key to a healthy body and happy life.Garlic & onion (keep it fresh!): Fresh is best when it comes to seasonings on a low-histamine regime, so keeping fresh herbs and spices in this recipe, including fresh garlic and onion (instead of garlic and onion powder) will give the best result. Onion also contains inulin, a prebiotic that has shown to balance gut bacteria and hormones while promoting weight regulation (for the over and underweight).Herbs (get creative!): Lastly, fresh herbs, such as thyme, have antihistamine properties, which make them the perfect addition to recipes like this. Get creative and toss in your fav herbs and spices. If you want to know exactly which herbs and spices are great for histamine intolerance (and, which to avoid), check out my histamine intolerance food list! Get the FREE Food List Herby Low Histamine Salad Dressing Recipe Ingredients: ¾ cup Extra virgin olive oil (EVOO) 2 tbsp. Fresh herbs of choice (rosemary, thyme, sage, oregano, basil, parsley, dill), minced ¼ c. Apple Cider Vinegar or 12:1 water:ascorbic acid powder (ACV is the only vinegar commonly tolerated by those with histamine intolerance - omit if you are unsure of tolerance or replace with ascorbic acid powder) 1 tbsp. Maple syrup/raw, local honey 1 tbsp. Minced garlic ½ tbsp. Minced onion 2 tsp. Himalayan sea salt Directions: Place all ingredients together in a mixing bowl, except for EVOO, and begin whisking. Whilst whisking, slowly drizzle in EVOO, so that the dressing slightly thickens. Toss with your favourite salad and enjoy! If you're looking for a delicious low histamine salad recipe that pairs perfectly with this dressing, try out my roasted low histamine salad recipe. Let me know how you enjoyed this recipe and what creative combo of herbs and spices you used. Comment below!Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook with 110 delicious histamine intolerance recipes! Get the Cookbook! Put your health in nature's hands.Anita Tee, Nutritional Scientist References 1. Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p.2. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11.3. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017.4. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96.5. Stockinger, B., Meglio, P., Gialitakis, M. and Duarte, J. (2014). The Aryl Hydrocarbon Receptor: Multitasking in the Immune System. Annual Review of Immunology, 32(1), pp.403-432.