Histamine Intolerance Genetics and Gene Mutations

Did your histamine intolerance start in your genes? Constant headaches that often turn into migraines. Anxiety, irritability and mood disturbances. Nausea, digestive symptoms and reactions to even healthy foods. Constant runny nose, sneezing, itching eyes or skin…These are typically the result of symptoms caused by allergies.In some of you, however, they may not be related to common factors you’d expect to be allergic to that are present in the environment, like pollen and dust, for example. Instead, they are due to an allergy-mimicking response that is being stimulated within your body…This type of immune reaction involves higher than normal histamine levels, which may come from a variety of sources - both externally consumed and internally produced.Think about this: people often take antihistamines to ease symptoms of runny nose, hives and itching.But, when histamine levels are chronically high, that's when these abnormal symptoms to develop and continue unabated.As you may well know, histamine, even though it is causing so much trouble for you right now, is an important molecule in the body (1). It is involved in true allergic responses, the reactions involving immunity and your body’s defence system (2), in blood pressure control and even in mental health and chemical messenger systems (3).Without histamine, these intricate processes would surely not work as they should (4)... but they don’t when histamine levels are too high, either.There are a number of reasons that histamine levels build up in the body (5,6,7), such as an increase in histamine-containing food, too many histamine producing species of bacteria in the gut, taking medications that block the enzymes your body uses to degrade histamine, and even your genetics.And that’s what we are going to get into today; what is it about your genes that leaves you vulnerable to histamine intolerance and all of the dreadful, and sometimes debilitating, symptoms you have to live with? Genetic mutations in histamine intolerance Your DNA dictates how, when, and why your body performs each and every function.There are major environmental influences involved - but, it's important to know that you can change your environment, but you can't change the set of genes you were given!Without getting into too much science, all you need to remember from your high school biology class is that your DNA is made up of two strands that provide the codes for each of these functions.The codes are made using just four bases, dictated by the letters, A, C, G and T. Each combination of the letters tells a specific protein to perform a function.In the histamine pathway, the enzyme that degrades histamine is called diamine oxidase or DAO. The gene that tells the body how much DAO to produce is called the AOC1/ABP1 gene (8). It is normally coded by C/C base pairs.I know, we're getting a bit technical here...but, don’t worry, you don’t have to remember all of these letters, there’s no test at the end of this article, I promise!It is, however, important to have even a little bit of an understanding of how your genes work, as it may help you to see where the imbalances in your body might be stemming from.Ok, so, let's dive deeper...Genes are built in their sequences when you begin growing in the womb and each code is carefully put together.But, just as how it’s easy to make a typo when you write and email for example - you know what you want to type, but your fingers get tied up and you press the wrong button. Your body doesn’t have time to press the backspace, and so another letter might slip in every now and then.In the histamine pathway, the normal C/C might become a C/T. This change from a C to a T is called a single nucleotide polymorphism or SNP, which is pronounced ‘snip’.Because of this SNP, there is a slight change in the activation of the AOC1/ABP1 gene (that gene that tells the body how much DAO to produce).As a result, a C/T SNP reduces the capacity of the body to make sufficient levels of DAO (9).There’s another common SNP in this process. Instead of Cs, the code becomes a T/T coupling of the bases; this T/T combination has even less capacity to stimulate DAO production than C/T (10). The end result is that you simply don’t have enough DAO to break down even normal levels of histamine in the body, which is called primary DAO insufficiency (10).Your levels of histamine slowly increase over time, and the reason you now have the symptoms you do is because these levels have reached a point that your body can no longer tolerate. One of the primary therapies available for DAO insufficiency is to use a DAO enzyme supplement which can assist in breaking down incoming histamine such as from food or through the environment. This method tends to increase tolerance to histamine and reduce histamine associated symptoms.DAO is not the only enzyme the body uses to degrade histamine: HNMT is often not referred to as heavily as DAO because it is more specific to histamine levels in the central nervous system (11), i.e. the brain and spinal cord, whereas DAO activity is widespread throughout the body (12).HNMT SNPs are also fairly common (13,14), as are other genes coding for histamine receptor responses (15), which can change the way histamine binds to them and elicits the response.If you do have an issue with histamine intolerance, a genetic test for these SNPs could be very helpful in determining the treatment you, as an individual, may require.Should you not have access to these tests there are still ways you can reduce the effects that histamine has on your body. Simple ways to reduce histamine symptoms One of the most impactful ways to reduce your symptoms in a short period of time is to change your diet.By reducing the histamine load in your gut, you can allow your body to better process the histamine levels it is already trying to deal with.Following a low histamine diet, carefully selecting the foods you eat from this histamine intolerance foods list, can be very helpful in managing your symptoms (16, 17, 18).It's important to remember that you don't just want to eliminate high histamine foods, but you also want to eliminate foods that trigger histamine release in the body or are bacterially converted to histamine, as well as implementing foods that are anti-inflammatory and stabilize histamine-releasing mast cells.Sound confusing? Don't worry, I got you. Click below to grab my free Low Histamine Diet eBook which lists all of the foods you should and shouldn't be eating. Get the FREE Diet Another way to reduce your histamine load is through supplementation. By incorporating DAO enzymes, and adding in a natural antihistamine and mast-cell stabilizers (which reduces the release of histamine from your body), you will both produce less histamine and degrade more histamine (19, 20, 21). This combination helps my clients to eat a wider variety of foods with drastically fewer symptoms.Healing the gut, reducing inflammation and managing stress are also important for overcoming histamine intolerance. Focussing on gut health is a key aspect that's often left behind in histamine intolerance sufferers, as the symptoms may not directly seem gut-related.Fortunately, your health is not dictated by your genes; you have the ability to change what you eat and how you live so that those little ‘typos’ don’t dictate your ability to live healthy and well.Want to learn more? Click below for a guide to reducing your histamine intolerance symptoms and eliminating histamine intolerance, for good! Get the Histamine Guide References: 1. Heidari, A., et al. Mutations in the histamine N-methyltransferase gene, HNMT, are associated with nonsyndromic autosomal recessive intellectual disability. Hum Mol Genet. 2015 Oct 15; 24(20): 5697–5710. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4581600/2. Jutel M., et al. Immune regulation by histamine. Curr Opin Immunol. 2002 Dec; 14(6):735-40. https://www.ncbi.nlm.nih.gov/pubmed/12413523/3. Nahanuma, F., et al. Histamine N-methyltransferase regulates aggression and the sleep-wake cycle. Scientific Reportsvolume 7, Article number: 15899 (2017). https://www.nature.com/articles/s41598-017-16019-84. Nishino, S. et al. Decreased CSF histamine in narcolepsy with and without low CSF hypocretin-1 in comparison to healthy controls. Sleep 32, 175–180 (2009). https://www.ncbi.nlm.nih.gov/pubmed/19238804?dopt=Abstract5. Comas-Baste, O., et al. Histamine and Other Biogenic Amines in Food. From Scombroid Poisoning to Histamine Intolerance. Biogenic Amines. 2018. https://www.intechopen.com/books/biogenic-amines/histamine-and-other-biogenic-amines-in-food-from-scombroid-poisoning-to-histamine-intolerance6. Gardini F, Özogul Y, Suzzi G, Tabanelli G, Özogul F. Technological factors affecting biogenic amine content in foods: A review. Frontiers in Microbiology. 2016;7:1218. https://www.ncbi.nlm.nih.gov/pubmed/275705197. Russo P, Spano G, Arena MP, Capozzi V, Fiocco D, Grieco F, et al. Are consumers aware of the risks related to biogenic amines in food? In: Mendez-Villas A, editor. Current Research, Technology and Education Topics in Applied Microbiology and Microbial Biotechnology. Badajoz: Formatex Research Center; 2010. pp. 1087-1095. https://pdfs.semanticscholar.org/7f12/9e6b3fed13055454eb6a4c75dc42fd4b9e33.pdf8. Ayuso, P., et al. Genetic variability of human diamine oxidase: occurrence of three nonsynonymous polymorphisms and study of their effect on serum enzyme activity. Pharmacogenet Genomics. 2007 Sep;17(9):687-93. https://www.ncbi.nlm.nih.gov/pubmed/177003589. Jones, B., et al. Genetic Variation in the Histamine Production, Response, and Degradation Pathway Is Associated with Histamine Pharmacodynamic Response in Children with Asthma. Front. Pharmacol., 04 January 2017. https://www.frontiersin.org/articles/10.3389/fphar.2016.00524/full10. Maintz, L., et al. Association of single nucleotide polymorphisms in the diamine oxidase gene with diamine oxidase serum activities. Allergy. 2011 Jul;66(7):893-902. https://www.ncbi.nlm.nih.gov/pubmed/21488903?dopt=Abstract11. Horton, J. R., Sawada, K., Nishibori, M., Zhang, X. & Cheng, X. Two polymorphic forms of human histamine methyltransferase: structural, thermal, and kinetic comparisons. Structure 9, 837–849 (2001). https://www.ncbi.nlm.nih.gov/pubmed/1156613312. Bieganski, T. et al. Distribution and properties of human intestinal diamine oxidase and its relevance for the histamine catabolism. Biochim Biophys Acta756, 196–203 (1983). https://www.ncbi.nlm.nih.gov/pubmed/640304813. Pang, Y., et al. Theoretical 3D model of histamine N-methyltransferase: insights into the effects of a genetic polymorphism on enzymatic activity and thermal stability. Biochem Biophys Res Commun. 2001 Sep 14;287(1):204-8. https://www.ncbi.nlm.nih.gov/pubmed/1154927514. Hon, Y., et al. Endogenous histamine and cortisol levels in subjects with different histamine N-methyltransferase C314T genotypes : a pilot study. Mol Diagn Ther. 2006;10(2):109-14. https://www.ncbi.nlm.nih.gov/pubmed/1666960915. Sander, L., et al. Selective expression of histamine receptors H1R, H2R, and H4R, but not H3R, in the human intestinal tract. Gut. 2006 Apr; 55(4): 498–504. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1856162/16. Son, J., et al. A Histamine-Free Diet Is Helpful for Treatment of Adult Patients with Chronic Spontaneous Urticaria. Ann Dermatol. 2018 Apr; 30(2): 164–172. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839887/17. Wantke F, Gotz M, Jarisch R. Histamine-free diet: treatment of choice for histamine-induced food intolerance and supporting treatment for chronic headaches. Clin Exp Allergy 1993;23:982–5. https://www.ncbi.nlm.nih.gov/pubmed/1077928918. Wantke F, Gotz M, Jarisch R. [The histamine-free diet]. Hautarzt 1993;44:512–6 (in German). https://www.ncbi.nlm.nih.gov/pubmed/837610419. Yacoub, M., et al. Diamine Oxidase Supplementation in Chronic Spontaneous Urticaria: A Randomized, Double-Blind Placebo-Controlled Study. Int Arch Allergy Immunol 2018;176:268–271. https://www.karger.com/Article/PDF/48814220. Izquierdo-Casas, J., et al. Diamine oxidase (DAO) supplement reduces headache in episodic migraine patients with DAO deficiency: A randomized double-blind trial. Clinical Nutrition. 2019. 8(1):152-158. https://www.sciencedirect.com/science/article/pii/S026156141830014121. Schnedl, W., et al. Diamine oxidase supplementation improves symptoms in patients with histamine intolerance. Food Sci Biotechnol (2019). https://link.springer.com/article/10.1007/s10068-019-00627-3
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How Hormones Impact Histamine Intolerance

There's a fascinating link between histamine and hormones... Did you know that women are more likely to be histamine intolerant? As a woman, we have estrogen to thank for our feminine characteristics. It’s the hormone that gives us our figure, our softer voice and allows us to have a family. Estrogen is an important part of a woman’s health and function, and imbalances have serious consequences for your overall well being. Both low and high estrogen levels have profound and far-reaching effects, but it’s excess estrogen and its link to histamine intolerance that we want to discuss today. In fact, this link is so interesting that it explains why more women than men suffer with this debilitating condition... Histamine and hormones: too much estrogen? Often, we think of estrogen excess as the body making too much of the hormone. There is, however, another reason estrogen levels may increase, and that’s because of inefficient estrogen clearance.If the body does not process estrogen effectively enough, levels will rise, and with it come those oh-so-familiar symptoms of estrogen imbalance. If you’ve ever felt cranky, bloated, tired and your breasts hurt a couple of days before you begin your menstrual cycle, this is what I’m talking about. And, it has to do with the increase in estrogen production just before you start your period. Now, imagine what happens when your estrogen levels don’t drop down like they’re supposed to. These yucky PMS-like symptoms don’t go away!By now you must be wondering: what does this all have to do with histamine? Estrogen and histamine intolerance The class of compounds that histamine belongs to are called amines. They, too, are hormones, like estrogen.And, just like estrogen, histamine binds to specific receptors throughout the body to produce a response, which tell the body systems to do something. Histamine receptors are denoted by H1-H4, and they are spread throughout the body1,2. H1 is the most widely distributed, and, get this, estrogen binds to it, just like histamine does3. There’s more: estrogen also promotes the release of histamine from some of your immune cells, called mast cells. They are the cells that carry histamine around to wherever the immune system tells them to go, to the site of the body where there’s a possible attack by a foreign invader4. These mast cells, located all across the body, are also located in the uterus and ovaries where they are stimulated by estrogen release5. Then, as histamine increases in these locations, it stimulates more estrogen to be released, creating a vicious cycle of chronically high estrogen and histamine levels. Estrogen also has an effect on one of the most important enzymes the body uses to degrade or break down histamine, called diamine oxidase (DAO) 6. It hampers the body’s ability to make the enzyme, and so histamine is ineffectively taken care of, leading to further increased levels. Combined, these reasons are why histamine intolerance symptoms may spike around the time of ovulation and just before your period begins. There’s also merit in considering that histamine and mast cell activation in the time before menstruation is actually the culprit that gives you period pain, heavy periods, headaches, mood swings and other symptoms of PMS, and it’s not just estrogen and progesterone changes that are the cause of these effects7.Another intriguing finding in this regard is the change in the symptoms of histamine intolerance throughout pregnancy. Many women have a significant reduction in their symptoms like hives, runny nose, itchy eyes, etc. Some even report having recovered from their asthma as a result of their little bundle of joy. It’s because the placenta, that feeds the fetus in the uterus, makes a huge amount of DAO, which breaks down histamine and reduces the levels that the body has to deal with8, 9. One of the best ways to figure out whether your body either needs help to process estrogen more effectively, or reduce the production, is to have your hormone levels checked. This check typically would include measuring your progesterone levels, too, as progesterone promotes the production of DAO, which naturally, would be hampered if your progesterone levels are not sufficient. Of course, it would be great if you could test your histamine levels. Unfortunately, because of the nature of histamine and its binding, testing its levels in the blood is possible, but is not a highly reliable indication of how much you actually have flowing through your system 10.Due to this lack of clarity in testing, I've created a at-home test for histamine intolerance that can be coupled with the hormonal testing mentioned above.Additionally, since histamine intolerance symptoms are so responsive to high histamine foods, keeping a food and symptom diary is another great way to indicate that you have histamine issues. But - back to hormones!For both estrogen and histamine, there are steps you can take to manage their levels in your body. Balancing estrogen and histamine, the natural way Diet is one of the most effective ways to manage histamine intolerance11,12, and it also plays a role in estrogen balance. The most important thing to start with is to follow a low histamine diet that eliminates all high histamine, histamine releasing, and inflammatory foods. To receive a free comprehensive diet, click below" Get the FREE Diet Additionally, these four dietary strategies should be added while using the low histamine diet: Balance your intake of protein, fat and carbs. Your body needs all of the building blocks to function properly, and too little of any of these macronutrients can reduce the capacity of the immune system to function correctly and also influence how your body makes and processes hormones. Reduce inflammation. Inflammation is the root cause of all chronic diseases, and diet in a major influencer. In terms of histamine, foods that contain high histamine levels, or that liberate histamine within your body, or even block the DAO enzyme should be minimized in the diet. Inflammatory foods like sugar, refined grains and processed foods influence the body’s ability to manage hormone production and processing. Avoid hormones in foods. Just like you should try to reduce your histamine load by reducing your intake of high histamine foods, avoid foods that contain estrogen. Dairy and some animal products contain higher hormone levels. If you choose to have these in your diet, be sure to choose those from organic, pasture-raised sources to minimize the hormonal exposure. Avoid alcohol. In both histamine intolerance and estrogen excess, alcohol is a catalyst that can make each condition worse, so it’s best to avoid. Histamine intolerance is not just about histamine. Often, there are other body systems that are out of balance, which can increase the load of histamine your body has to deal with.When you discover which it is, (in this case, estrogen), you can begin to manage the imbalances, and you’ll soon realize that you can bring about a state of health once againLife's too short to let symptoms control you.Your histamine intolerance expert,Anita Tee, Nutritional Scientist Start your low hitamine diet!   References:1. Gene Database. HRH1 histamine receptor H1, HRH2 histamine receptor. (Homo sapiens (human)] 2018. Viewed 11 August 2018.2. Editorial / Neuropharmacology 106 (2016) 1e2. https://helda.helsinki.fi/bitstream/handle/10138/224101/1_s2.0_S0028390816301435_main.pdf?sequence=1 3. Brandes, L., et al. Evidence that the antiestrogen binding site is a histamine or histamine-like receptor. Biochemical and Biophysical Research Communications. Volume 126, Issue 2, 31 January 1985, Pages 905-910. https://www.sciencedirect.com/science/article/pii/0006291X85902712 4. Barcik W, Wawrzniak M, Akkis CA, et al. Immune regulation by histamine and histamine-secreting bacteria. Curr Opin Immunol 2017;48:108-113. https://www.sciencedirect.com/science/article/pii/S09527915173005355. De Leo, B., et al. Immunoprofiling of human uterine mast cells identifies three phenotypes and expression of ERβ and glucocorticoid receptor. F1000Research 2017. https://www.semanticscholar.org/paper/Immunoprofiling-of-human-uterine-mast-cells-three-Leo-Esnal Zufiaurre/c1494299212c94f02c8c36d21b9703012fcc35bb6. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr 2007;85(5):1185-1196. https://academic.oup.com/ajcn/article/85/5/1185/4633007 7. Tsuji, S., et al. Increased mast cells in endocervical smears of women with dysmenorrhea. Cytojournal. 2018; 15: 27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6243853/8. Obed, B., et al. (2017) Elevated histamine model: a protocol for an ex vivo model for in vitro study of histamine effect on placenta. Protocols.io. https://repository.uwl.ac.uk/id/eprint/4081/9. Whittaker, N., et al. Diamine Oxidase Deficiency as a Proposed Mechanism for Anaphylaxis After the Third Stage of Labor: A Case Report [2B]. Obstetrics & Gynaecology. May 2017 - Volume 129 - Issue 5. https://journals.lww.com/greenjournal/Abstract/2017/05001/Diamine_Oxidase_Deficiency_as_a_Proposed_Mechanism.65.aspx 10. Kovacova-Hanuskova, E., 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 11. San Mauro, M., et al. Histamine intolerance and dietary management: A complete review. Allergol Immunopathol (Madr). 2016 Sep-Oct;44(5):475-83. https://www.ncbi.nlm.nih.gov/pubmed/2759096112. Mauro Martin IS, Brachero S, Garicano Vilar E. Histamine intolerance and dietary management: a complete review. Allergol Immunopathol (Madr) 2016;44(50):475-483. https://www.ncbi.nlm.nih.gov/pubmed/27590961
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Is Histamine Intolerance Genetic? DAO, HNMT, MTHFR and Other Important Genes

Is histamine intolerance in your genes? Your genes dictate who you are, and this is true for what happens both from a physical and a biological perspective!  Think about your eye and hair color. You weren’t randomly assigned to be born with green eyes and blonde hair, for example. Your carefully constructed genetic code allocated those specific traits to you, long before you were even conceived. In terms of biological genes, they are also responsible for your body shape, your likes and dislikes, your personality, and a whole lot of other things about you that make you, you.   Genes are also in control of many aspects of your health. Our genes can provide us with either protective aspects against certain diseases and conditions, or they can leave us more at risk.  When it comes to histamine intolerance (HIT), there are a number of genes that have been found to increase the risk of developing this condition.  Common genes that affect histamine intolerance: DAO, HNMT, MTHFR, MAO and HDC Without getting into too much of the science behind genes, there’s a little bit about them you need to know to understand why a genetic factor can be the cause of your symptoms of HIT.  Each gene is made up of a number of different codes. These codes tell the body to use specific nutrients to make enzymes. Enzymes are what make the entire body functions as it should, where these little compounds tell each cell what it needs to do.  Some genes have been put together with the wrong code, where it’s possible that a ‘typo’ crept in when your DNA was being made, or, you inherited the typo from one of your parents. Depending on how much of the code is wrong, the capacity of the enzyme which it instructs will be reduced, and so the enzyme simply doesn’t work at 100% of its true efficiency.  There are five common genetic changes that can increase your risk of histamine toxicity.  1. DAO - AOC1 Diamine oxidase (DAO) is an enzyme that the body uses to break down histamine. When there is too little of this enzyme produced, histamine levels within your system increase. DAO is the primary enzyme that you need for histamine to break down, particularly when it comes to histamine in the gut. Because there is a chance of high histamine influx into the digestive system, both from food and that which is produced by gut bacteria, DAO really needs to be on point. When it’s not, and the gene that codes for its production is not working effectively, symptoms of histamine intolerance can arise(1,2).  When it’s a DAO deficiency that’s the cause of histamine intolerance, it’s referred to as a primary DAO insufficiency.  DAO supplements are available, which work very well when it comes to helping to break down histamine in the gut and, therefore, can be an effective way to both prevent and relieve symptoms. 2. HNMT - C939T Another enzyme the body uses to break down intracellular histamine that is made or released elsewhere in the body is called histamine N-methyltransferase (HNMT). It is particularly active in the central nervous system, which is made up of the brain and the spinal cord(3). When there is insufficient HNMT made due to a genetic predisposition, there may be an increase in the symptoms of histamine intolerance associated with activation of the receptors in the brain, such as heightened anxiety, mood swings, and even Parkinson’s Disease(4,5,6).  3. MAO - MAO Monoamine oxidase (MAO) is yet another enzyme that helps to degrade biogenic amines such as tyramine, histamine and catecholamines. While it’s not the primary function of MAO to degrade histamine, too little of this enzyme can still impact histamine levels. Symptoms may be even more severe when there is a change in the gene that dictates the production of MAO, as levels of the other biogenic amines rise, too(7).  4. MTHFR - A1298 It is believed that around 50% of people have the MTHFR genetic mutation. This enzyme, called methylenetetrahydrofolate reductase (MTHFR), is an important one involved in the folic acid cycle. It’s a critical step in converting folic acid into another essential compound that is needed for a process called methylation.  Methylation is one of the pathways the body uses for detoxification, energy production, repair and inflammatory responses, and it also helps to reduce the body’s histamine levels. Methylation status can seriously impact histamine levels, where a decrease in the ability to methylate with this gene mutation can cause mast cells to release more histamine into the body(8,9). There is a way to skirt around this gene and its impact on methylation. Taking a methylated folic acid supplement for example, or increasing your choline intake, can help to improve methylation capacity and influence the processes needed for histamine balance(10,11,12).  5. Histidine decarboxylase - HDC Histidine decarboxylase (HDC) dictates how easily the body can make histamine from the ingested amino acid histidine. When there is a mutation in this gene, histamine levels may rise. Research shows that those who have changes in this gene are more prone to developing allergies and a runny nose as a result(13,14).  Histamine intolerance and genetics: the bottom line What is important to realize is that, while you may be a carrier of some of these genes, they don’t always mean for certainty that a condition will develop. The ‘activation’ of a specific gene can cause symptoms to develop, however, should these factors that influence the gene be managed, and the triggers of that gene be moderated, the condition may be well managed.  This concept is certainly applicable to histamine intolerance. Even if you have a reduced capacity to produce DAO because of a genetic predisposition, for example, decreasing your intake of foods that further inhibit DAO production may help to improve symptoms of HIT. Supporting the body and its genetic processes can be the reason you are able to fully manage your condition with few, or no symptoms related to it.  For this reason, a histamine reduced diet is one of the best ways to quickly decrease the symptoms of histamine intolerance as it significantly reduces the load that histamine may be having on your body. For a detailed list of foods to eat and avoid, as well as more information on relieving histamine intolerance symptoms, click below to get my free eBook which is the ultimate guide to histamine intolerance!   Get the FREE eBook References: Petersen J, Raithel M, Schwelberger HG. Characterisation of functional polymorphisms of the human diamine oxidase gene. Inflamm Res  2005;54(suppl):S58–9. https://www.ncbi.nlm.nih.gov/pubmed/15928835  Maintz, L. et al. (2011). Association of single nucleotide polymorphisms in the diamine oxidase gene with diamine oxidase serum activities. Allergy, 66(7), 893-902. https://www.ncbi.nlm.nih.gov/pubmed/21488903   Schwartz, J , et al. Histaminergic transmission in the mammalian brain. 1991. Physiol. Rev. , 71, 1–51. https://www.physiology.org/doi/full/10.1152/physrev.1991.71.1.1?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dpubmed    Heidari, A., et al. Mutations in the histamine N-methyltransferase gene, HNMT, are associated with nonsyndromic autosomal recessive intellectual disability. 2015. Human Molecular Genetics. 24(20):5697-5710. https://academic.oup.com/hmg/article/24/20/5697/556613   Jiménez-Jiménez, F., et al. Thr105Ile (rs11558538) polymorphism in the histamine N-methyltransferase (HNMT) gene and risk for Parkinson disease. A PRISMA-compliant systematic review and meta-analysis. Medicine (Baltimore). 2016 Jul; 95(27): e4147. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5058861/   Agúndez, J., et al. Nonsynonymous polymorphisms of histamine-metabolising enzymes in patients with Parkinson's disease. Neuromolecular Med. 2008;10(1):10-6. Epub 2007 Nov 6. https://www.ncbi.nlm.nih.gov/pubmed/17985251/  Maršavelski, A., & Vianello, R. What a Difference a Methyl Group Makes: The Selectivity of Monoamine Oxidase B Towards Histamine and N‐Methylhistamine. 2017. Chemistry: A European Journal. 23(12). https://onlinelibrary.wiley.com/doi/abs/10.1002/chem.201605430   Haenisch, B., Nöthen, M. M., & Molderings, G. J. (2012). Systemic mast cell activation disease: the role of molecular genetic alterations in pathogenesis, heritability and diagnostics. Immunology, 137(3), 197–205. https://onlinelibrary.wiley.com/doi/full/10.1111/j.1365-2567.2012.03627.x   Fryar-Williams, S. Fundamental Role of Methylenetetrahydrofolate Reductase 677 C → T Genotype and Flavin Compounds in Biochemical Phenotypes for Schizophrenia and Schizoaffective Psychosis. 2016. Front. Psychiatry. https://www.frontiersin.org/articles/10.3389/fpsyt.2016.00172/full#B60    Chmurzynska, A., et al. Associations between folate and choline intake, homocysteine metabolism, and genetic polymorphism of MTHFR, BHMT and PEMT in healthy pregnant Polish women. Nutrition & Dietetics. 2019. https://onlinelibrary.wiley.com/doi/abs/10.1111/1747-0080.12549   Chew, T., et al. Folate Intake, Mthfr Genotype, and Sex Modulate Choline Metabolism in Mice. 2011. The Journal of Nutrition. 141(8): 1475-1481. https://academic.oup.com/jn/article/141/8/1475/4630515   Shin, W., et al. Choline Intake Exceeding Current Dietary Recommendations Preserves Markers of Cellular Methylation in a Genetic Subgroup of Folate-Compromised Men. J Nutr. 2010 May; 140(5): 975–980. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2855263/   Garcia-Martin, E., et al., Histamine pharmacogenomics. Pharmacogenomics, 2009. 10(5): 867-83. https://www.ncbi.nlm.nih.gov/pubmed/19450133   Gervasini, G., et al., Variability of the L-Histidine decarboxylase gene in allergic rhinitis. 2010. Allergy. 65(12): p. 1576-84. https://www.ncbi.nlm.nih.gov/pubmed/20608921 
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Low Histamine Faux Banana Bread Recipe

It’s a distinct smell. Not too sweet, but just enough. It brings back childhood memories of warm, soft, butter-laden treats… oh, to be able to eat a glorious slice of freshly baked banana bread once again.  Unfortunately, for most of us who have histamine issues, bananas – ripe or not – aren’t well tolerated. Luckily, you can still enjoy the same texture and sweetness of a ‘nana loaf, using low histamine ingredients. Let me show you how! Low Histamine Banana Bread Recipe: Nutrition Info Rice flour offers a great, gluten-free alternative to normal wheat-based flours. It also acts like traditional flours in that it doesn’t require much more liquid, like coconut flour would. It's notable that histamine intolerance and gut health issues are related, which is why some may choose to reduce or eliminate gluten consumption.Cream of tartar and baking soda are both on the ‘safe’ list for histamine intolerance sufferers, which simplifies the qualms of low-histamine baking. Ground ginger is a particularly good ingredient for those with histamine intolerance, as it provides a strong kick of flavour while actually having antihistamine properties!Coconut oil is a great source of healthy fats, especially for those wanting to increase dietary fat content. Additionally, coconut oil has antibacterial properties to, overall, contribute to healthier digestion and a balanced gut microbiome.Raw, organic honey is often well tolerated by those who react to higher histamine foods, and also caries a broad nutrient profile and antibacterial properties. However, if you find that honey is reactive, you can try another form of sweetness, like black strap molasses, or maple syrup. Sweet potato offers the same ‘gooey’ texture that the bananas would, as well as the mild sweet flavour of a dessert. Not to mention, sweet potatoes contribute to digestion by encouraging the pancreas to pr oduce digestive enzymes.Eggs, when fully cooked, are typically well tolerated for those with histamine intolerance (it’s raw eggs – specifically, raw egg whites, that cause a problem)! However, for those with an egg allergy or who are intolerant to eggs for non-histamine issues, flax ‘eggs’ are popular in vegan and eliminations diets. A flax ‘egg’ is an egg-free substitute which can be just as great a binder in a recipe like this as a real egg, and it will add moisture and texture to the loaf. With the addition of alcohol free, pure vanilla extract and optional macadamia nuts (only for those who have tested and reintroduced macadamias), this loaf will not only be a satisfying treat, it won’t send your nose streaming, your eyes watering and a build up of any other undesirable symptoms you’d get if you had eaten a standard, traditionally made slice of banana loaf.For an at-home way to discover your food intolerances and how to reintroduce tolerable foods, check out this DIY at-home test and guide to food reintroduction. For leftovers, freeze the loaf in individual slices. Defrost a slice or two as you eat them, or pop them into the toaster for a slight variation and toasted flavour. Freezing anything that you don't want to eat fresh will keep histamine levels of your snack low, while reducing the pressures of meal prep!Want more info on what foods you should and shouldn’t be eating, as well as tips and tricks like this to reduce your symptoms? Get my free guide to histamine intolerance by clicking below! Reduce histamine symptoms! Low histamine faux banana bread recipe Makes 10 slicesCalories per serving: 236 Carbohydrate: 30g Protein: 3g Fat:11gIngredients 1 ½ cups rice flour ½ tsp cream of tartar ½ tsp baking soda 1 tsp ground ginger ¼ cup coconut oil, melted 1 cup mashed sweet potato ¼ cup raw honey 2 tsps alcohol free vanilla extract 2 eggs (or 2 tbsps flax seed meal mixed with 6 tbsp water and microwaved for 1 minute if you are vegan or intolerant to eggs) ½ cup chopped macadamia nuts (optional for those who have reintroduced macadamias) Directions Prepare the sweet potato by boiling two medium-sized sweet potatoes with the skin on. Once cooked, allow to cool and peel the skin off before mashing thoroughly. In a mixing bowl combine the rice flour, cream of tartar, baking soda, and ground ginger. In a food processing bowl, mix the sweet potato, oil, honey, vanilla extract and flax seed/water mixture. Process until smooth and then add the dry ingredients. Remove from the food processor and add the macadamia nuts. Pour the batter into a well greased baking pan and bake at 350 degrees for 60 minutes or until a wooden skewer in the centre comes out clean. Cool for 15 minutes in the pan and then turn out onto a wire rack to allow to cool completely.   Want more low histamine dessert recipes? Check out my book "Heal with Sweets" for 60 nutritionist-approved dessert recipes.   Get the Dessert Book!
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Low Histamine Chicken Salad Buddha Bowl Recipe

Buddha bowls are in - so, if you're looking for a low histamine twist on this trending recipe, read it and eat it!Buddha bowls contain small portions of a variety of nutritious foods. They're fresh, healthy and they taste so great. Although Buddha bowls are now in many restaurants and health food stores, when you’re dealing with a histamine intolerance, it’s like every ingredient that’s typically added to these amazing bowls, will cause your already high histamine levels to skyrocket. Don’t worry! You don’t have to stick to eating boring old lettuce and chicken breast; I bet you’re going to love this low histamine take on a typical buddha bowl, because is not only packed full of great, healthy ingredients, but you’re going to love how it tastes, too.Bonus: it’s super easy to prep and make at home! Histamine Intolerance Chicken Salad Buddha Bowl Recipe: Nutrition Facts You already know that avocado, soy sauce, pickled cabbage (and pickled anything, really), along with certain nuts, seeds and lemon dressings are either histamine-containing or histamine-releasing. That’s why I’ve substituted them with other ingredients that match similar textures and flavours, so you won’t even miss them!Chicken and egg are healthy protein sources, complete with a full complement of the amino acids your body needs to build protein, hormones, enzymes and a host of other body functions.But - keep in mind, these ingredients must be fresh! Why? Because, proteins are especially high in biogenic amines (one of which is histamine) when the tissue begins to break down, so leaving them out at room temperature could increase their histamine content, resulting in histamine intolerance symptoms.Egg is often questioned on a low-histamine food plan. When the white is raw, it is a high histamine food, but is usually well-tolerated and low in histamine when the white is thoroughly cooked. If you don’t tolerate eggs in general, feel free to leave it out of the recipe and add a little more chicken. Roasted vegetables are so versatile! No longer are they a warm side to a winter’s dinner. Hot or cold, you can add them to your salad for a deliciously different flavour. Now - before you turn your nose up at Brussels sprouts, give the roasted variety a try. They’ll be crisp and salty after being in the oven and, paired with the sweetness of the roasted butternut squash, you can’t go wrong. Fresh ingredients like snow peas and carrots add that extra little bit of texture to the bowl, and low histamine salad dressing can be a safe and tasty replacement for soy sauce which can often be added to Buddha bowls. Not only is soy one the restricted histamine intolerance food list, it is also commonly gluten-containing, which for those of you with sensitive digestive system or food intolerances, it’s most definitely something you want to stay away from. Finally, add a dash of green in the form of freshly chopped cilantro leaves and you’re all set. Here’s your low histamine chicken salad bowl that could stand up to any traditional Buddha bowl in flavour and health; all without any of those ingredients that could send your histamine levels soaring. Eating good, healthy food is entirely possible when you need to cut back on high histamine foods… this salad bowl is just one of the ways we can prove it!If you're still unsure of exactly what you should be eating and how your diet can help to reduce your symptoms, check out my low histamine food list, and my free guide on how to identify your food sensitivities!   Get the Food Guide   Low-Histamine Chicken Salad Buddha Bowl Recipe Serves: 1Calories: 517Carbohydrate: 49gProtein: 20gFat: 24gIngredients: 1 small chicken breast, diced 1 hard boiled egg, halved ½ cup roasted Brussels sprouts, halved ½ roasted butternut squash, cubed ½ cup fresh snow peas, chopped ½ cup carrots, grated 1 tbsp olive oil or low histamine salad dressing (I suggest my Herby Low Histamine Salad Dressing) 2 tablespoons fresh cilantro, chopped Directions: Preheat the oven to 450 F. Cook the chicken in a saucepan on the stovetop over medium heat until the chicken is browned and the juices run clear. Set aside in the refrigerator to cool. Boil the egg in water for 10 minutes until completely hard. Set aside in the refrigerator to cool. Roast the Brussels sprouts and butternut squash in the oven, drizzled with a little olive oil and a pinch of salt for 30-45 minutes until browning and turning soft. Set aside in the refrigerator to cool. Once the chicken, egg and roast vegetables are cool, assemble your salad bowl. Arrange in sections in a bowl the chicken, Brussels sprouts, butternut squash, chopped snow peas, and grated carrots. Nestle the two egg halves into the ingredients in the bowl. Drizzle the olive oil or low histamine salad dressing across the top of the bowl. Sprinkle the cilantro over the top. Serve immediately and enjoy! Want more low histamine recipes like this? Check out my Low Histamine Cookbook with 110 low histamine recipes!   Get the Cookbook!     References Balch PA. Prescription for Nutritional Healing. 4th ed. Avery, editor. London: Penguin Group; 2006. 980 p. Ede G. Histamine Intolerance: why freshness matters. J Evol Heal. 2017;2(1):11. 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. Hoffman BD. What is Mast Cell Activation Syndrome ? Hoffman Centre for Integrative and Functional Medicine. 2017. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85(5):1185–96. Perreard M, Iconomidis N, Bernard C, Chayvialle J, Gerolami A. Effect of a low-fat diet on the fasting volume and postprandial emptying of the gallbladder. Gastroenterol Clin Biol. 1993;17(6-7):435-40.  
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Savoury Low Histamine Sweet Potato Fries Recipe

If you're wondering about the link between histamine intolerance and sweet potato, let me break it down for y'all, and give you a recipe that will knock your sweet potato socks off!Because, what’s better than a delicious basket of french fries to satisfy a craving?SWEET POTATO FRIES.If you’re like me, and the millions (billions?) of others that are obsessed with sweet potato fries, I’m going to make your day.Today I have a sweet potato fries recipe that’s safe for those with histamine intolerance and has some added health benefits over your typical sweet potato fries recipe. Sweet Potatoes and Histamine Intolerance First off, let’s just clarify that sweet potatoes are pretty all-around great for histamine intolerance. Sweet potatoes have low levels of histamine while also stimulating the secretion of digestive enzymes from the pancreas, which is great considering that histamine intolerance often includes symptoms of digestive distress in many individuals.If you're still unsure of what foods are right for histamine intolerance, you should download my free & simple guide to histamine intolerance, which includes a comprehensive histamine intolerance foods list. Get the FREE Food List This low histamine sweet potato fries recipe is also healthier than the typical fries you would have because they’re baked!Baking your sweet potato fries reduces the high content of trans-fats in oils that are typically used for frying.Additionally, as baked sweet potato fries are cooked at pretty high temperatures, it’s pretty important to use the correct type of oil. Many recipes use olive oil, which actually should not be heated to such high temperatures.Instead, I’ve used coconut oil for which is safe for reaching these high temperatures while also having added health benefits and being safe for histamine intolerance.Lastly, these sweet potato fries are free from any seasonings that contain additives, colorants and preservatives which may provoke a histamine reaction.These are truly health-boosting low histamine sweet potato fries! Savoury Low Histamine Sweet Potato Fries Recipe Ingredients (Makes 4 Servings) 4 medium sweet potatoes, sliced into ½-inch sticks 3 tbsp. coconut 3/4 tsp. sea salt 1/2 tsp. Pepper 2 tsp cumin (use organic with no additives)   Directions Preheat oven to 450°F. In a bowl, toss together sweet potatoes, coconut oil, salt, pepper and cumin. Spread evenly in a single layer on a baking sheet and bake for about 25 minutes or until lightly browned, stirring once in between. Let this super simple recipe cool and enjoy it with the whole fam! Want more low histamine recipes like this? Check out my nutritionist-approved Low Histamine Cookbook Bundle with 170 delicious recipes! Get the Bundle! Put your health in nature's hands.Anita Tee, Nutritional Scientist
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Low Histamine Coconut and Kale Fried Rice Recipe

Ready to try this Asian fusion recipe with a low histamine twist? Fried rice can be a wholesome, hearty meal that fills you up and keeps you feeling satisfied when you're craving some carbs. But, with all of that soy sauce, lemon juice and who knows what else, it’s a high histamine nightmare. Well, don't you worry - there is a way to make this delicious meal without all of those histamine containing and liberating ingredients, and I’ll show you how in a minute!First, let me tell you a little bit more about why I chose these ingredients... Low Histamine Fried Rice Recipe: Nutrition Info Coconut is a great, low histamine food. From the oil to the milk to the flesh, it’s a versatile food that not only adds a nutty flavour to your meals - but, it has an awesome nutrition profile. While coconut is high in saturated fat, it’s not the same type of saturated fat you’d get in animal products. In fact, 50% of the saturated fat in coconut is from the type called lauric acid, which has been shown to benefit HDL cholesterol, which we know as "good cholesterol". Coconut also contains vitamin B6 as well as the minerals iron, magnesium, zinc, copper, manganese and selenium (all of which are great for those of you who have reduced thyroid function). Some additional health benefits coconut may provide you, include: Improve cognitive function Boost heart health Improve body fat composition Reduce appetite and cravings Act as a natural antimicrobial Benefit hair skin and nail health Eggs are an ingredient that's often confusing to those with histamine intolerance. This is because raw egg whites are extremely high in histamine and cause reactions. Whereas, whole, cooked eggs, are typically well-tolerated by those with histamine intolerance. Many of you can tolerate whole cooked eggs - but, some people do have additional egg allergies or sensitivities. Just in case you fall within the latter, it’s important to note that, egg whites and yolks are very different, and you may be (and are likely) still only intolerant to the whites. Many people with intolerances to eggs find they can actually still eat the yolks without trouble! In the below recipe, you have the option of using both the whites and yolks - or, just the yolks!Egg yolks are where most of the nutrition comes from, anyway. The yolk contains the fat soluble vitamins A, D, E and K, as well as omega 3 fatty acids. There are also other important vitamins in the yolk, like folate and vitamin B12, and good levels of amino acids, such as tryptophan and tyrosine which are beneficial for overall health including heart and brain health. The whites on the other hand, are quite concentrated sources of protein, without being as nutrient-dense.The combination of carrots, Brussels Sprouts and kale add a whole host of other beneficial minerals and vitamins as well as powerful anti-inflammatory compounds and antioxidants. They also diversify the flavours of the meal, with sweet and tart tastes. In a meal like this, there is a need for some acidity to tie all of the flavours together. Unfortunately, citrus is out of the question, as is the typical substitute, citric acid; they’re well-known histamine liberating foods. But that’s were lemon balm comes in. Don't worry! Lemon balm actually contains no lemon and is part of the mint family! Not only does it provide a mint-like lemon flavor, lemon balm contains the histamine-reducing compound quercetin for antihistamine effects. With that, it’s time to get into the recipe. Healthy, satisfying, quick-and-easy, and oh so yummy. I hope you enjoy it as much as I do. And, if you want a more comprehensive list of foods that are histamine-safe and will actually help to ease your symptoms, click below for the free food list! Get the FREE Food List Low Histamine Coconut and Kale Fried Rice Recipe Makes 4 servings.Calories: 362 per serving (Carbohydrate: 35g; Protein: 10g; Fat: 18g) Ingredients: 2 tbsps coconut oil 2 whole eggs OR 4 egg yolks, beaten with a pinch of salt and 2 tbsps coconut milk 2 large garlic cloves, minced 3 large green onions, thinly sliced 1 cup of carrots, cut into matchsticks 1 cup of Brussels Sprouts, diced 1 medium bunch of kale, ribs removed and the leaves shredded ¼ tsp Himalayan salt 2 cups of cooked and cooled brown rice (or rice of your choice) ¾ cups of shredded coconut, unsweetened variety ¼ cup of lemon balm leaves, diced Fresh cilantro for serving Method: Over medium high heat in a large skillet, add 1 tablespoon of the coconut oil and when hot, add the egg mixture. Stir occasionally until the eggs are cooked. Remove from the pan and set aside in a serving bowl.. Add the second teaspoon of coconut oil to the pan and then add the garlic, green onions, carrots and Brussels Sprouts. Stir occasionally and cook until the vegetables appear tender. Add the kale and salt, and cook until the kale starts to wilt. Remove from the pan into the bowl with the eggs. Add the remaining coconut oil to the pan and add the coconut flakes, stirring frequently until they begin to turn golden brown. Add the rice and stir it in to heat. Add the egg and vegetable mixture to the pan as well as the lemon balm leaves. Stir to combine and heat through. Remove to the serving bowl and garnish with fresh cilantro. 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
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What is Histamine Intolerance? The Ultimate Guide

Could you be histamine intolerant? If you've been itching and scratching in response to food, developing hives and anxiety and even digestive issues to boot - you may have histamine intolerance. What’s histamine intolerance? Well, it’s a very under-recognized - but very real - disorder that may be behind all of your strange, allergy-like symptoms.Today, I’ll give you the lowdown on everything you need to know about histamine intolerance. What is histamine intolerance? Unlike a typical food sensitivity, histamine intolerance is not a simple sensitivity to the compound histamine. It’s a problem that develops when your body is unable to cope with the amount of histamine in your system - therefore causing body-wide reactions.To understand how and why histamine can cause a problem, let’s begin to explore the reasons behind this intolerance by answering a few questions… What is histamine? While histamine is a chemical messenger compound that communicates with the brain, it is also involved in processes like stomach acid secretion, which is involved in digestion. The main action of histamine, however, that we’re interested in today, is its role in immunity. Histamine is a compound the body makes as part of the defence pathway when the local immune system is triggered. The compound acts as the mediator of any substance the body views as a threat, and it is held in little capsules, called mast cells and basophils1.Mast cells are located in high concentrations in the skin, lungs, nose, mouth, digestive tract and the bloodstream2, while basophils are brought to the site once the immune response has been triggered3. What causes the body to release histamine? There are a number of reasons for histamine release to occur, but it is typically as a result of the immune system feeling unsafe, or under threat. When you’re stung by a bee, for example, histamine jumps into action to immediately bring help to the site to control the venom. Swelling, itching and redness occur as a result. Sometimes, even if the substance that comes into contact with the body is not necessarily harmful, the body may still perceive it as such, and histamine goes to work. Outside of foreign invaders, substances such as pollen, dust, pet dander, chemicals, and even foods in your daily diet can trigger the release of histamine4. Get the Low Histamine Diet What does histamine do? When released by the mast cells, histamine triggers other systems of the body to jump into action. Throughout the body, there are locations on specific cells, called receptors, which allow histamine to bind in a lock-and-key fashion. Once histamine locks into these receptors, it switches on a response. The four known histamine receptors are denoted H1 - H4 and, depending on their location, a specific response is elicited5. H1: They are expressed on the cells that line certain organs like the nose, mouth and digestive system. They are also located within the muscle tissue of the lungs, which is a major source of triggers of allergic reaction6. Within the brain and spinal cord, H1 receptor activation triggers behavioural effects. H2: Located within the stomach, these receptors turn on the process of the stomach to release acid7. H3: Within the brain and spinal cord, H3 receptor activation plays a role in behavioural effects as well as body temperature changes8. H4: The most recently discovered histamine receptor is one involved in the regulation of all other immune system cells, and plays a role in activating or inhibiting their functions9,10. For example, a reaction causes the heart to beat faster to ensure that blood can pump through the body at an increased pace, to bring other nutrients and working cells to the site of ‘infection’ more quickly. The more histamine is released, the more these receptors are activated, the higher the response will be felt throughout the body. When histamine release is chronically triggered, it leaves you with a multitude of undesirable symptoms.Chronic histamine release and/or a reduced capacity of the body to manage it and get rid of the compound results in internal histamine levels being too high and causing such reactions - this is the condition we know as histamine intolerance11. Problem with high histamine levels When the triggering events continue, the body will continue to release histamine, which is why you will end up having to deal with some of the common symptoms of histamine intolerance.These symptoms are typically widespread throughout the body and, thinking back to where the histamine receptors are located throughout the body, explains why a reaction can affect every system in your body and cause it to dysfunction. So, what is it that causes high histamine levels, and how can you help the body to manage histamine levels like it should? 4 main factors that cause high histamine levels There are several causes of histamine intolerance. Below are four of the main ones that could be impacting your body. 1. Enzyme insufficiencyYour body has two primary ways of breaking down histamine. Both involve enzymes, where one is called diamine oxidase (DAO for short) and the other, histamine N-methyltransferase (HNMT). If these enzymes are in short supply, histamine levels rise and are not appropriately lowered back down to normal level.DAO is a more widespread means of histamine breakdown, whereas HNMT break down histamine within cells13. DAO can either be made in short supply, or it can be used up in other processes, leaving too little available for the breakdown of histamine. Certain medications like non-steroidal anti-inflammatory drugs (NSAIDs) may also block the release of DAO, while simultaneously increasing the release of histamine. As do certain foods, which you will learn more about in the sections below. One of the fastest and most effective therapies for this issue is to simply use an all-natural DAO enzyme supplement. Supplementing this enzyme can replenish low levels, therefore helping to break down histamine in the body and improve associated symptoms.2. Bacterial overgrowth Because some of the bacteria that live in your gut release histamine, too many of these certain types can elevate the levels of histamine your body had to deal with. Fungus that can overgrow in the gut - like candida, for example - promotes histamine release as a means for the body to try to kill the excess.And, believe it or not, even ‘good’ bacteria convert the amino acid histidine into histamine - a usually harmless process. The bacterial contributions are really important, because this means that taking probiotics can actually make histamine symptoms worse!Ensure you’re taking a low histamine probiotic that contains only low histamine bacteria. You can find a list of low histamine probiotics which are safe for histamine intolerance, as well as high histamine probiotics to stop taking immediately here. 3. Mast cells Histamine is typically released from mast cells in response to allergens, however if mast cells are unstable or become overactive, histamine can be released at higher-than-normal levels.Mast cell destabilization and malfunction can occur for many reasons, such as an H. pylori infection or other biological or inherited dysfunctions. Most histamine intolerance sufferers will experience mast cell issues to at least some degree, and it’s why the most common and effective therapy I use is a particularly potent mast cell stabilizer, which has allowed the majority of my clients to eat more foods with less symptoms, in as little as 10 days. You can find my recommendation for the top histamine supplement here. 4. Digestive disorders The term leaky gut is commonly used to describe the cause of a range of different health issues. But what is it?Well, normally, the digestive tract is selectively permeable, meaning it allows certain nutrients to pass through the gut and enter the body - while also filtering out potential threats such as toxic compounds, pathogens and whole food particles.This mechanism allows us to let the good stuff in, while keeping the bad stuff out - make sense?When leaky gut has developed, on the other hand… the digestive tract has become even more permeable, meaning larger molecules are allowed to move into the bloodstream, which would normally be filtered out and eliminated from the body.When these larger molecules enter the bloodstream, the body does not recognize them and therefore reacts with an immune response, involving inflammation and histamine release.Not only does this scenario place more demand on the DAO enzyme to reduce histamine levels, but inflammation in the gut decreases DAOs ability to perform and further contributes to the problem. As a result of any of the above, you’ll begin to experience the symptoms of high histamine levels. Symptoms of histamine intolerance High histamine levels result in a variety of symptoms, often corresponding to the receptors which histamine normally binds to and activates. We can, therefore, categorize the symptoms into the areas of the body where these histamine receptors are found:Nervous system symptoms:The most common symptom of histamine intolerance that affects the nervous system is headaches. Migraines are a common manifestation of high histamine levels14.In fact, recent research proposes that headaches or migraines arising from the consumption of alcohol may be more likely to develop due to histamine reactions rather than from the alcohol itself14. Lung and respiratory tract symptoms: Respiratory manifestations as a result of high histamine levels include runny nose, wheezing, difficulty breathing, coughing and asthma-like symptoms15. Skin symptoms:Atopic dermatitis and chronic urticaria are associated with histamine intolerance, as are flushing, swelling, itching and increased warmth in the skin upon acute increase in the body’s histamine levels16. Reproductive system symptoms:Women who have histamine intolerance may have associated irregularities in their menstrual cycle and suffer more frequent headaches during this time due to the link between histamine and female sex hormones that correlate with reproduction17. Digestive Symptoms:The digestive tract not only has a high concentration of histamine receptors, the bacteria that live in your gut also produce histamine during their role in food breakdown and, when you add the foods you consume that are higher in histamine, there’s little wonder why histamine intolerance results in such severe digestive disturbances like cramps, diarrhea, flatulence and bloating18. High histamine levels have also been implicated in a number of digestive diseases like Crohn’s, ulcerative colitis, food allergies and even colorectal cancer19.It is the role of histamine in the early response of inflammation that causes these symptoms, which may be either acute/short-acting, or chronic/long-standing20. I’ve created a blog post which contains a more comprehensive list of histamine intolerance symptoms. Now, you may be looking at the symptoms in the body systems above and asking the question: how do you know if you have histamine intolerance?To obtain an answer, think about when your symptoms are most severe.Do you get a runny nose and itchy eyes after you eat tomatoes, avocados or drink tea?Do you have a diagnosed food allergy or intolerance?And do you often suffer from sinusitis, asthma-like symptoms or experience flushing of the face and neck when you drink even small amounts of alcohol?Any of these can indicate that your body is just not coping with its histamine levels, and you need to do something about it to find relief.Fortunately, there are a few ways you can help your body out. And, one of the quickest ways to improve symptoms and confirm your histamine intolerance is to address your diet... Get the Low Histamine Diet   Which foods are high in histamine? To start giving your body the break it needs, you need to look at the foods that are high in histamine, so that you may begin to reduce them in the diet. How does diet play a role? Well, because of how histamine activation works in the gut. The foods on the following list influence histamine in a number of ways. They can either... Increase the amount of histamine released into the body (these are histamine-releasing foods) Block that enzyme we mentioned earlier, called DAO - the one that is responsible for degrading histamine - (these are DAO-blocking foods) Or, they are simply higher in histamine levels, which increases the amount the body has to deal with (high histamine foods) By controlling histamine levels with your diet, you can control how much external histamine you’re putting into your body, and in doing so, reduce the load your body has to deal with21,22. Below is a general list of foods and medications that impact histamine intolerance. This list is not fully comprehensive - however, I've created a post with the comprehensive list of high and low hismine foods.For a quick overview, let’s start with the foods that are high in histamine, that you need to stay away from as much as you can, first: Coffee Dates Black and green tea Avocado Mushroom Spinach Green bell peppers Legumes – green peas, red beans Processed meat (salami, sausage, etc) Tomatoes Banana Vinegar and pickled items (apple cider vinegar is high in histamines, too) Raw egg Preservatives Cheese - fermented Soy and soy products Kefir and yoghurt Milk Shellfish Tartrazine Citrus fruit (this includes oranges, lemons and limes) Preservatives Berries – depending on ripeness – check symptoms Cheese – processed Pineapple Pumpkin Dried fruit Walnuts and cashews Over-ripe vegetables Any leftover food not stored in the fridge immediately after cooking Commercial salad dressings with vinegar Chocolate and cocoa Alcohol Fermented cabbage Yeast containing breads and cakes Sourdough Sour cream Eggplant Pineapple (not the bromelain extract, however! This pineapple extract canactually act as a naturalantihistamine) Olives (not their oils) Mayonnaise But WAIT! Before you shout out in protest and demand to know what you can eat… believe it or not, the list is actually longer. Here’s a list of low-histamine foods to enjoy: Sweet potato Melon Red lettuce Cucumber Rice (brown/wild) Fresh corn Zucchini Red apple Blueberries Cauliflower Grapes Peach Carrots Leek Watermelon Radish Broccoli Beetroot (fresh) Chinese cabbage Egg (completely cooked) Fennel Apricot Artichoke Pomegranate Litchi Mango Butternut squash Milk substitutes (rice, hemp, almond) Leafy herbs like basil, thyme, rosemary, sage, oregano, peppermint Gluten-free wholegrains like quinoa, millet, sorghum, buckwheat Fresh beans and lentils (not red) Coconut milk Red onions Raw honey Chia seeds Hemp seeds Sesame, sunflower, pumpkin (pepita) seeds Garlic Red cabbage Asparagus Olive and coconut oil Pure peanut butter – no other ingredients Turmeric Ginger Flaxseed meal Cantaloupe Freshly caught fish Freshly cooked meat and poultry Any other vegetable not mentioned on the foods to reduce list Herbal tea By controlling histamine levels with your diet, you can control how much external histamine you’re putting into your body, and in doing so, reduce the load your body has to deal with. On top of foods, there are also drugs or medications that may increase histamine release, promote it’s liberation, or block the DAO enzyme. These include some specific types of24: Antidepressants Muscle relaxants Pain relievers Anaesthetics Blood pressure medication Antiarrhythmics Diuretics Antibiotics Antihypnotics Mucolytics H2 receptor blockers If you are on one of these classes of medication, speak to your doctor about your alternative options when it comes to their histamine influence. If you manage the external factors like food and medication, it provides a simple and immediately effective method on how to reduce histamine release from your body. To access the free, comprehensive Low Histamine Food List and get all of the tips and tricks for starting your new diet, click the button below. Download the Food List How is histamine intolerance treated? Now that you know what histamine intolerance is, how you develop it and the diet you can follow to reduce its effects, let’s get into how histamine intolerance is treated. Unfortunately, histamine intolerance is one of those difficult to diagnose conditions as the symptoms are so vast, and they affect many different organ systems.Individuals may have a range of different symptoms and so a diagnosis is typically based on a thorough history taking, and a look into the trigger of the symptoms. One of the best ways the body will indicate that there’s an issue with histamine load is through the development of symptoms25 after eating or drinking high histamine foods. The best way to do achieve a diagnosis is through the help of a healthcare professional, such as a doctor knowledgeable in functional or integrative medicine, a naturopath, or a qualified nutritional therapist. Should these professionals not be an option for you to approach right now, there’s a process you can follow yourself to determine if histamine may be a problem for you: Step 1: Start taking note of the symptoms mentioned above when these foods are still in your diet. Continue to monitor your symptoms for 5 days to a week. Step 2: Now, for the next 10-14 days, dramatically reduce your intake of high histamine foods on the ‘avoid’ list, and only consume ‘allowed’ foods according to this low histamine diet food list. Continue to take note of your symptoms during this time.It’s important to be quite strict in this phase in order to make the most of your body’s ability to reduce the current histamine load. Step 3: Lastly, reintroduce one or two of the higher histamine foods at a time, and take note of your symptoms. This phase may last up to 6 weeks. Also take note as to whether there are external influencing factors at play, like stress, the use of medication, or menstruation, for example26. If you develop symptoms in response to the high histamine food reintroduction, this is a strong indication that histamine is not being effectively broken down by your body. And, it’s time to start a histamine intolerance protocol, to help you to determine why, and what your next steps can be to start your journey to health and wellbeing. For a more comprehensive at-home test for histamine intolerance, as well as a method for food reintroduction, check out this post on a DIY at-home test for histamine intolerance. Can histamine levels be clinically tested? Although tests for histamine intolerance have been proposed in various scientific studies, the majority have limited availability or are not available for public use.Most reliable tests for histamine intolerance must be obtained through a specialized practitioner. Below is a breakdown of clinical methods for testing histamine intolerance: 1. Determining DAO activity in the blood or in the intestines It may be valuable to determine how much DAO is active in the blood, however, there is evidence to suggest that this does not provide a conclusive result as DAO is active in a number of tissues when it is needed, instead of remaining in the bloodstream.In the intestines, measurement of DAO activity may provide significant evidence as to whether there is a histamine issue; there is a need for more scientific evidence to be conducted regarding this testing method. If DAO levels are found to be low, a fast and effective therapy can simply be to use an all natural DAO enzyme supplement. 2. Histamine 50-skin-prick test While not available for public use, there has been development of a test that determines how quickly histamine is able to degrade in 50 minutes28.As this test measures how quickly your body breaks down histamine, it provides a great method for understanding if normal levels of histamine may cause a reaction due to a slower-than-normal degradation rate. 3. Stool tests for histamine intolerance Because bacteria also produce histamine, it has been proposed that a stool analysis may give an indication as to what is going on with an individual’s histamine levels29.The very fact that these bacteria do produce histamine, raises questions as to whether the amount of histamine in a stool sample is due to an increase in metabolism of it by the bacteria, or whether there is an intolerance or toxicity29. Treating histamine intolerance Mainstream medical treatment approaches to histamine intolerance symptoms typically involve the use of antihistamine pharmaceutical drugs, or, in severe cases, steroids, which suppress the immune system.The most widely available antihistamines block H1 receptors, while there are also those available that target the H2 receptors in the gut. It has, however, been noted in a review study, that these drugs only control the symptoms related to the histamine response, and not the underlying cause of the disorder30. These drugs have also been proposed to work in an acute setting of histamine toxicity, which means they are not supposed to be taken long-term31. If you’re looking to find out how to break down histamine naturally, outside of the changes you can already start making to your diet, we can begin to explore supplementation. How to lower histamine naturally with supplements One of the areas of current research in histamine intolerance therapies involves the function, or rather dysfunction, of the DAO enzyme.There have been implications that one of the most common causes of low DAO is genetics, which has resulted in an increase in the risk of histamine intolerance, or increased histamine sensitivity.While there is plenty of evidence to support the fact that a low-histamine diet can reduce histamine levels within the body, a low histamine diet also improves DAO levels at the same time, allowing the body to really begin coping with the demand32.In addition to diet, another way to increase the activity of DAO is to increase the intake of the nutrients DAO needs to be produced and function. Fatty acids. We already know the importance of fatty acids, like omega 3s, on our overall health. Now, we can add histamine intolerance to that list. A recent study has shown that long chain fatty acids, especially those of saturated and monounsaturated variety, improve DAO activity. Olive oil, coconut milk, and coconut oil are good examples. Low levels of copper, zinc and magnesium have also been implicated in reduced DAO activity. While there was no particular correlation between the increase in DAO and the intake of supplemental copper in experiments, DAO activity has been shown to increase with the addition of magnesium and zinc supplements33. DAO supplementation.      In cases of low DAO enzymes, especially where genetics is the cause of low DAO production, a supplemental form of the enzyme may be necessary. In studies, DAO enzyme supplementation has shown to be effective in the treatment of histamine related symptoms, in particular, episodes of headache or migraine, in those with histamine intolerance 34,35. Mast cell stabilizers. Histamine is released from mast cells within the body and, when histamine levels are too high, stabilizing mast cells can be a huge help for reducing the amount of histamine being released. The use of mast cell stabilizers therefore reduces the overall histamine levels in the body and calms symptoms, particularly when combined with DAO supplements. Natural mast cell stabilizers can act just like antihistamines in their ability to calm symptoms. The strongest natural mast cell stabilizer that I recommend nearly all of my clients can be found here. With more information and activity surrounding histamine intolerance in the media and online, scientists have started to pay attention.More studies are being conducted into the problem, and with it, comes more solutions. This change brings with it a significant amount of hope for all of us for the future of our condition.Finally, having some form of evidence for an issue we have struggled through with daily chronic symptoms, having been told there’s nothing wrong, or that it’s just allergies. With this Ultimate Guide to Histamine Intolerance in your toolkit, you can begin your plan of attack on histamine intolerance. Start making the changes to your diet and supplement routine right now, to not only decrease your histamine levels, but to enable your body to begin managing its histamine load on its own. Now you can fight histamine intolerance and its long list of dreadful, debilitating symptoms… and win! Start the Low Histamine Diet References: 1. Stone KD, Prussin C, Metcalfe DD (2010) IgE, mast cells, basophils, and eosinophils. J Allergy Clin Immunol 125:S73–S80. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2847274/2. Galli SJ, Tsai M (2012) IgE and mast cells in allergic disease. Nat Med 18:693–704. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3597223/ 3. Karasuyama H, Mukai K, Obata K, Tsujimura Y, Wada T (2011) Nonredundant roles of basophils in immunity. Annu Rev Immunol 29:45–69. https://www.annualreviews.org/doi/abs/10.1146/annurev-immunol-031210-101257?rfr_dat=cr_pub%3Dpubmed&url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&journalCode=immunol4. Yu, Y., Blokhuis, B. R., Garssen, J., & Redegeld, F. A. (2016). Non-IgE mediated mast cell activation. European Journal of Pharmacology, 778, 33–43. https://www.sciencedirect.com/science/article/pii/S00142999153014485. Borriello, F., Iannone, R., & Marone, G. (2017). Histamine Release from Mast Cells and Basophils. Histamine and Histamine Receptors in Health and Disease, 121–139. https://link.springer.com/chapter/10.1007%2F164_2017_186. del Cuvillo A, Sastre J, Montoro J, Jáuregui I, Dávila I, Ferrer M, Bartra J, Mullol J, Valero A. Allergic conjunctivitis and H1 antihistamines. J Investig Allergol Clin Immunol. 2009; 19 Suppl 1():11-8. https://www.jiaci.org/summary/vol19-issuesuppl--1-num434 7. Hershcovici T, Fass R. Pharmacological management of GERD: where does it stand now? Trends Pharmacol Sci. 2011 Apr; 32(4):258-64. 8. Schwartz JC. The histamine H3 receptor: from discovery to clinical trials with pitolisant. Br J Pharmacol. 2011 Jun; 163(4):713-21. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111674/9. Reher TM, et al. Incomplete activation of human eosinophils via the histamine H4-receptor: evidence for ligand-specific receptor conformations. Biochem. Pharmacol. 2012;84:192–203. https://www.sciencedirect.com/science/article/abs/pii/S0006295212002626?via%3Dihub 10. Liu WL (2014) Histamine H4 receptor antagonists for the treatment of inflammatory disorders. Drug Discov Today 19:1222–1225. https://www.sciencedirect.com/science/article/pii/S1359644614001810?via%3Dihub11. Kovacova-Hanuskova, E., Buday, T., Gavliakova, S., & Plevkova, J. (2015). Histamine, histamine intoxication and intolerance. Allergologia et Immunopathologia, 43(5), 498–506. https://www.sciencedirect.com/science/article/pii/S030105461500093212. Maintz L, Novak N. Histamine and histamine intolerance. Am J Clin Nutr. 2007;85:1185---96. https://academic.oup.com/ajcn/article/85/5/1185/463300713. Yuan, H., et al. Histamine and Migraine. The Journal of Headache and Pain. 2018. 58(1):184-193. https://onlinelibrary.wiley.com/doi/abs/10.1111/head.1316414. Schnedl, W., & Queissner, R. Migraines appear more likely to be caused by histamine than ethanol. European Journal of Neurology. 2019. https://onlinelibrary.wiley.com/doi/abs/10.1111/ene.1400315. Hansen Selnø A.T., Sumbayev V.V., Raap U., Gibbs B.F. (2018) Role of Histamine in Inflammatory Diseases. In: Riccardi C., Levi-Schaffer F., Tiligada E. (eds) Immunopharmacology and Inflammation. Springer, Cham. https://link.springer.com/chapter/10.1007/978-3-319-77658-3_416. Götz M., Jarisch R., Layritz C., Niederberger V., Raithel M. (2015) Disease Patterns in the Presence of Histamine Intolerance. In: Jarisch R. (eds) Histamine Intolerance. Springer, Berlin, Heidelberg. https://link.springer.com/chapter/10.1007/978-3-642-55447-6_317. Maintz L, Schwarzer V, Bieber T, van der Ven K, NovakN. Effects of histamine and diamine oxidase activities on pregnancy: a critical review. Hum Reprod Update. 2008;14:485---95. https://academic.oup.com/humupd/article/14/5/485/812106 18. Kovacova-Hanuskova, E., et al. Histamine, histamine intoxication and intolerance. Allergologia et immunopathologia. 2015. https://www.elsevier.es/en-revista-allergologia-et-immunopathologia-105-linkresolver-histamine-histamine-intoxication-intolerance-S030105461500093219. DeMeo, M., et al. Practical Gastroenterology and Hepatology Board Review Toolkit. John Wiley & Sons, 2016. 680 pages. https://books.google.ca/books?hl=en&lr=&id=uwqvDAAAQBAJ&oi=fnd&pg=PA227&dq=histamine+intolerance+gastrointestinal+system&ots=r3aAqgAIbn&sig=yRekG31eE6XoTK23O7xhoyMm3DY 20. Benly, P. Role of Histamine in Acute Inflammation. Pharm. Sci. & Res. Vol. 7(6), 2015, 373-376https://www.jpsr.pharmainfo.in/Documents/Volumes/vol7Issue06/jpsr07061526.pdf21. Prasad, K., et al. Histamine in Foods: Its Safety and Human Health Implications. J. Food Sci. Technol. Nepal, Vol. 8 (1-11 ) 2013. https://pdfs.semanticscholar.org/b2a0/b2d67f599ac58156fab9ce067e9e10a62bc1.pdf 22. Vlieg-Boerstra BJ, van der HS, Oude Elberink JN, Kluin-Nelemans JC, Dubois AE. Mastocytosis and adverse reactions to biogenic amines and histamine-releasing foods: what is the evidence? Neth J Med 2005;63:244–9. https://www.njmonline.nl/getpdf.php?id=33423. Steinhoff M, Griffiths C, Church M, Lugar TA. Histamine. In: Burns T, Breathnach S, Cox N, Griffiths C. eds. Rook's textbook of dermatology. Oxford, United Kingdom: Blackwell Science, 2004:9.50–2.24. Novotny WF, Chassande O, Baker M, Lazdunski M, Barbry P. Diamine oxidase is the amiloride-binding protein and is inhibited by amiloride analogues. J Biol Chem 1994;269:9921–5. https://www.jbc.org/content/269/13/9921.long 25. Schnedl, W., et al. Evaluation of symptoms and symptom combinations in histamine intolerance. Intestinal Research 2019. https://irjournal.org/journal/view.php?number=76126. Reese, I., Ballmer-Weber, B., Beyer, K. et al. Allergo J Int (2017) 26: 72. https://link.springer.com/article/10.1007/s40629-017-0011-527. Yu, W., et al. Food allergy: immune mechanisms, diagnosis and immunotherapy. Nat Rev Immunol. 2016 Dec; 16(12): 751–765. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5123910/28.Kofler L, Ulmer H, Kofler H. Histamine 50-skin-prick test: a tool to diagnose histamine intolerance. ISRN Allergy. 2011. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3658496/ 29. Smolinska S, Jutel M, Crameri R, O’Mahony L. Histamine and gut mucosal immune regulation. Allergy. 2014;69:273–81. https://onlinelibrary.wiley.com/doi/full/10.1111/all.1233030. Kofler H, Aberer W, Deibl M, Hawranek TH, Klein G, Reider N, Fellner N. Diamine oxidase (DAO) serum activity: not a useful marker for diagnosis of histamine intolerance. Allergologie. 2009;32:105–9.31. Morrow JD, Margolies GR, Rowland J, Roberts LJ 2nd. Evidence that histamine is the causative toxin of scombroid-fish poisoning. N Engl J Med. 1991;324:716–20. https://www.nejm.org/doi/10.1056/NEJM199103143241102?url_ver=Z39.88-2003&rfr_id=ori:rid:crossref.org&rfr_dat=cr_pub%3dwww.ncbi.nlm.nih.gov32. Lackner, S., et al. Histamine-reduced diet and increase of serum diamine oxidase correlating to diet compliance in histamine intolerance. European Journal of Clinical Nutritionvolume 73, pages102–104 (2019). https://www.nature.com/articles/s41430-018-0260-533. Miyoshi, M., Ueno, M., Matsuo, M., Hamada, Y., Takahashi, M., Yamamoto, M., … Usami, M. (2017). Effect of dietary fatty acid and micronutrient intake/energy ratio on serum diamine oxidase activity in healthy women. Nutrition, 39-40, 67–70. https://www.sciencedirect.com/science/article/abs/pii/S089990071730054034.Izquierdo-Casas,J., et al. Diamine oxidase (DAO) supplement reduces headache in episodic migraine patients with DAO deficiency: A randomized double-blind trial. Clinical Nutrition. 2019. 38(1):152-158. https://www.sciencedirect.com/science/article/pii/S0261561418300141 35. Schnedl, W.J., Schenk, M., Lackner, S. et al. Diamine oxidase supplementation improves symptoms in patients with histamine intolerance. Food Sci Biotechnol (2019). https://link.springer.com/article/10.1007/s10068-019-00627-3
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Stewed Apples Recipe for Histamine Intolerance

There's some truth to the saying 'an apple a day keeps the doctor away'... however, it may not be for the reasons you assume. Today, I'd like to share some information on how apples can play a role in reducing inflammation while also improving gut health - two key factors to consider when trying to get histamine intolerance under control. In fact, I'd like to show you a little recipe for stewed apples that can hack your health and fast-track you to achieving your goal of better balance and reduced histamine symptoms.  So, let’s get down to business and discuss how two stewed apples a day can keep the doctor away!   Aryl Hydrocarbon Receptors (AhR) and the Gut A lot of research is being done on the aryl hydrocarbon receptor (AhR), which has shown to be involved in the influence of genetic transcription and expression of factors involved in immune responses, inflammatory cycles, antioxidant responses, detoxification processes, estrogen responses and the cell cycle ¹²³. It’s pretty amazing that AhRs are able to influence so many responses in our body, and the determination of which responses are influenced is the result of which proteins are bound by AhR. This process is decided at its initial stages by a combination of physiology, microbial interactions, and metabolic breakdown of foods. Overall, this is a big way of explaining that science is gaining a greater molecular and biochemical understanding of how food is able to influence genetic expression, and reduce the inflammatory response in individuals expressing ongoing symptoms. Apples, Gut Health and Inflammation After all of this science talk, you might still be wondering, how do apples have such a big impact on gut health? Apples are an excellent source of polyphenols that have shown the ability to modify bacterial populations in our gut towards a more favourable (non-problematic) balance. This has been observed to occur both by increasing the populations of beneficial bacteria, and suppressing several Gram-negative, inflammatory-inducing bacterial populations⁴. The benefits of these polyphenolic compounds have shown repeatedly to improve inflammatory responses operating through AhR, and thus make this process a highly interesting target for therapeutic use. The expected outcome of this therapy is a healthier intestinal environment, resulting in the reduction of gastrointestinal symptoms and improved gut health. In fact, it has even been shown in colitis-induced mouse models that giving the equivalent dosage of two apples per day produced an anti-inflammatory effect identical to administering 15g prednisone, a synthetic drug used to relieve inflammatory conditions⁵. Although it may seem like we're taking the 'long way around' here in regards to histamine intolerance symptoms and how this all ties together - the point to remember is that improving gut health and reducing chronic inflammation are keys in targeting the root cause of your histamine symptoms.    Another fantastic benefit of trying this easy, at-home remedy is that apples are generally friendly to most elimination diets* such as a low histamine diet, and provide a quick, safe and cost-effective method for trying to improve your health from your own home. Additionally, although some people with gastrointestinal issues may find apples a tad rough on their digestion, have no fear, as I’m here to give you a universal recipe that applies to most people along the spectrum of digestive distress. Stewed Apples Recipe for Histamine Intolerance The super-simple recipe discussed below was inspired by a lecture from Dr. Michael Ash during my Master's degree, who came up with some great methods of food preparation and pairing to maximize the benefits obtained from this home-remedy. In dealing with my own histamine issues, I turned to this recipe and it became a daily staple in my healing journey. Keep in mind, I've modified the original recipe slightly to accommodate a low histamine diet.  Simple recipe for improving gut health and reducing inflammation: Start by washing 6 organic apples (Dr. Ash recommends Granny Smith apples as being most likely to provide beneficial effects due to having the highest concentration of phenolic compounds). Peel and core the apples and chop them into small, even-sized pieces. Note that if you have strong digestion, you may wish to leave the skin on for higher polyphenol activity.  Place the apples into a heavy-bottomed pot and add ½ cup water. Cook the apples on the stove while stirring regularly until the apples form a soft, pulpy mass.  That's it - when I say simple, I really mean it. This recipe can be consumed at a dosage of two apples per day for a minimum of two weeks to begin achieving gastrointestinal benefits. Easy, right? An amazing thing about this super simple recipe is the amount of scientific complexity and consideration that has gone into it. Ingredient selection was determined based on scientific research examining the amount of polyphenolic compounds contained in different apple strains was conducted by Dr. Ash himself to determine Granny Smith apples to be the most beneficial for improving gut health. Additionally, stewing the apples allows increased exposure of the apple fibres to the lumen of the gut to enhance the efficiency of use greater than that of chewing, while also easing digestibility for those who experience digestive distress. At the time of this lecture, the complexity behind this super-easy recipe kind of blew my mind. Luckily, Dr. Ash seems to have taken care of the tough stuff and all we have to do is stew some apples.   *Note: In case there is IBS present or an intolerance to FODMAPs, some individuals may have hesitation when considering consuming two apples daily, as apples are excluded on the FODMAPS diet due to their fermentable properties. It is significant to note that for individuals with fermentation issues, it is not abnormal to experience temporary flare-ups of symptoms associated with the consumption of fermentable foods. It is important to consider that although FODMAPS is designed to exclude fermentable foods for temporary, symptomatic relief, some of those excluded foods may be essential in the long-term for achieving a permanently recovered gastrointestinal state.    1. 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. 2. Qiu, J. and Zhou, L. (2013). Aryl hydrocarbon receptor promotes RORγt+ Group 3 ILCs and controls intestinal immunity and inflammation. Seminars in Immunopathology, 35(6), pp.657-670. 3. Hooper, L. (2011). You AhR What You Eat: Linking Diet and Immunity. Cell, 147(3), pp.489-491. 4. Shinohara, K., Ohashi, Y., Kawasumi, K., Terada, A. and Fujisawa, T. (2010). Effect of apple intake on fecal microbiota and metabolites in humans. Anaerobe, 16(5), pp.510-515. 5. Skyberg, J., Robison, A., Golden, S., Rollins, M., Callis, G., Huarte, E., Kochetkova, I., Jutila, M. and Pascual, D. (2011). Apple polyphenols require T cells to ameliorate dextran sulfate sodium-induced colitis and dampen proinflammatory cytokine expression. Journal of Leukocyte Biology, 90(6), pp.1043-1054. 6. Stanford Hospital and Clinics: Digestive Health Center Nutrition Services. (2014). The Low FODMAP Diet (FODMAP=Fermentable Oligo-Di-Monosaccharides and Polyols). Stanford University Medical Center. 
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Low Histamine Broccoli Bread Recipe

I’ve noticed the term ‘super food’ is thrown around much too easily. The fact that there is no clinical definition of a super food allows a lot of misleading marketing using scientific jargon to confuse people into developing misconceptions. One example that may disappoint many of you is the use of acai berry for weight loss. Once filtering through scientific publications, it can be found that all of this hype was based on just one 2011 pilot study that was done using only 10 subjects, a small sample size which, in scientific research, is considered way too small to draw any hard conclusions. Although it has some antioxidant properties, the flavonoid content is approximately equivalent to cranberries, and the acai berry is currently not a ‘recognized as safe’ food in the United States. There are plenty of examples like this on the market today, and we must remember to consider if they are actually super foods, or just super marketing. But anyway, we’re not here to talk about berries – we’re here to talk about BROCCOLI! Broccoli (and the whole Brassica family, really) is about as close to a super food as it gets. This is because they contain a variety of glucosinolates, which are metabolized into compounds called isothiocyanates. These compounds carry the capability to inhibit liver enzymes that are involved in activating carcinogens and toxins, and therefore help us to keep our bodies clean, healthy, and toxin-free. Because of these fantastic detoxification properties, these nutrients have been studied in relation to their cancer fighting properties. Specifically, broccoli grown in the South of Italy has shown to be especially high in these cancer-fighting agents. So really, who goes to Italy for pasta and wine anymore? I go for the broccoli. Today I’m going to introduce you to broccoli bread, which provides a wealth of nutrients along with a substitute for the refined grains of bread, which may be a little too common in our diets. It also provides a fantastic alternative for anyone doing a candida or dysbiosis diet. This bread is low carb, high protein, gluten-free, dairy-free, sugar-free, with a great texture and taste that’s so rich I’ve still yet to wrap my head around the fact that it’s good for you. So….let me explain how to binge on a loaf of broccoli. Low Histamine Broccoli Bread Recipe 1 large head of broccoli, roughly chopped2 cloves garlic½ cup spring onion, roughly chopped¼ cup coconut flour1/3 cup organic all-purpose or gluten-free all-purpose flour1/4 cup butter2 eggsSalt to taste Instructions: 1. Preheat oven to 375°F.2. Place chopped broccoli, spring onion, and garlic into the food processor and pulse until the mix becomes very fine and almost paste-like.3. Remove the broccoli mix from the food processor into a mixing bowl. Add coconut flour, butter, eggs and salt and other flour.4. Use a fork to mix together until the texture forms a moist and thick batter with the consistency of pudding. If batter is too runny, add a little extra flour of your choice. If batter is too thick, add a little extra butter.5. Line a bread pan with parchment paper and pour in batter.6. Place in the middle rack for 45 minutes.7. After 45 minutes, raise temperature to 425°F for 10-15 minutes or until the crust becomes lightly browned. You should be able to insert a fork that comes out clean, or push the top to ensure the bread has become solid and bouncy.8. Allow bread to cool. Slice and add some hummus, grass-fed butter, or any other toping you like, and enjoy!  
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Is Histamine Causing Your Unwanted Symptoms?

This hidden compound in food could be causing your symptoms.   Get the FREE Food List Do you experience reactions to foods, even though you seem to be eating a healthy, natural diet?Do you have symptoms like digestive distress, skin rashes, headaches, anxiety or allergy-like symptoms?Well, today, I'll tell you about a little-known-compound that may be the culprit behind your food sensitivities and symptoms.That compound is called histamine, and it's present even in healthy, all-natural foods.You've probably heard of histamine before in relation to allergies (think anti-histamines which act against allergies).Histamine is a highly inflammatory compound and, although it occurs naturally, many people become intolerant to foods which are high in histamine.This intolerance is exactly what can cause you to experience your food sensitivities and other symptoms!In fact, histamine intolerance can even be the underlying issue behind skin problems such as eczema and psoriasis, anxiety, digestive issues such as irritable bowel syndrome (IBS) and much more.  *For a more comprehensive list of symptoms, see my post on histamine intolerance symptoms How to Reduce Histamine Symptoms The good news is that histamine intolerance can be controlled very quickly, simply by eliminating high histamine foods from the diet and focussing on low histamine foods instead.The benefits of a low histamine diet: Fast relief from a variety of symptoms (commonly occurs within 1-2 weeks) Understand exactly which foods are causing a reaction No guess work - I've listed all restricted and allowed foods As someone who personally suffered from histamine intolerance, I put together the most comprehensive histamine intolerance foods list available so that those of you that are histamine intolerant can experience fast relief, as well. How to Succeed on a Low Histamine Diet Your new low histamine diet will have you diving into uncharted territory.So, if you want to experience maximum symptom relief, click on the button below to get the free Low Histamine Diet eBook, which will provide you with: Full low histamine foods list 102 healthy foods you should avoid Additional tips, tricks and info for fast symptom relief Click the button below to get started on your new diet today! Get the FREE Food List
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Histamine Intolerance Symptoms: 47 Symptoms to Look Out For

How do you know if you're experiencing histamine intolerance symptoms? Histamine intolerance is becoming increasingly identified as an underlying cause of numerous strange, allergy-like symptoms, that often appear without any history of such issues.And, as histamine intolerance symptoms can be body-wide, it can become pretty difficult to pinpoint this rare, multi-faceted disorder.Histamine is best known as a compound which is released in response to allergic reactions (think seasonal allergies: many people take anti-histamines).The release of histamine occurs as part of a normal biological mechanism. So, when your body is functioning properly, histamine is produced and degraded in tolerable amounts, thus preventing you from experiencing histamine intolerance symptoms.In this case, you can enjoy everything from chocolate to tomatoes to wine, without the ill health and confusion that follows. (Although, just a tip for all you wine-o's out there - I did my research on low histamine wine and posted a list of them for you to enjoy).Moving on... High histamine symptoms If, however, you are histamine intolerant, this means that the amount of histamine that your body is producing or consuming (through food and environment) is not balanced with the rate at which that histamine being degraded.This resulting in higher-than-normal biological levels of histamine - and, presto: histamine intolerance symptoms appear.In histamine intolerant individuals, high levels of histamine are capable of producing such histamine intolerance symptoms that may seem similar to an allergic reaction. Think hives, rashes, itching and congestion.It's notable that, what many people don’t realize, is that histamine intolerance can produce a variety of seemingly unrelated symptoms. These symptoms include digestive distress (particularly diarrhea), mood issues and fatigue.Due to the fact that histamine intolerance symptoms are variable, widespread and can impact nearly every single system in the body, histamine intolerance is one of the most difficult intolerances to identify and diagnose.Additionally, the causes of histamine intolerance can be varied as well - making each case a complex combination of various factors.Below, I’ve detailed a list of common histamine intolerance symptoms impacting various areas of the body. Histamine intolerance symptoms list: Gut & Digestive Symptoms Irritable Bowel Syndrome (especially IBS-D) Bloating Diarrhoea Excessive flatulence Constipation (less common than diarrhea) Stomach aches or cramps (including severe menstrual cramps) Nausea Vomiting Acid reflux / Heartburn / Indigestion General digestive symptoms Skin symptoms Rashes Urticaria / Hives Psoriasis Eczema Acne or pimples Rosacea or redness Pruritis / Itchiness (also ocular pruritus or itchy eyes) Inflammation of the skin Respiratory symptoms Congestion Asthma Runny nose Sneezing Chronic cough Rhinitis Difficulty breathing Cardiac symptoms Arrhythmia Fast beating Fluttering Tachycardia Circulatory symptoms Circulatory collapse Hypotension Hypertension Constant shivers or chills Dizziness Psychological symptoms Anxiety Stress Depression Mood swings or imbalances Irritability Inattentiveness Lack of concentration Additional symptoms Headaches / migraines Fibromyalgia Watery eyes Fatigue Sleep issues Oedema (swelling often around eyes, mouth and throat) As you can see from this extensive list of histamine intolerance symptoms, there can be a lot of variability in the disorder, with an increasing number of symptoms continuing to be researched.One of the best ways to identify if your symptoms are due to histamine intolerance, is to follow a simple low histamine diet, which is used to reduce internal histamine levels and alleviate symptoms.If symptoms are due to histamine intolerance, studies have shown symptoms to relieve within the first 1-2 weeks.To receive my free low histamine diet, along with a guide to histamine intolerance and info on finding the root cause of your intolerance, click the button below! Get the low histamine diet! Life's too short to let symptoms control you.Anita Tee, Nutritional Scientist
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Download the histamine intolerance food list

Included within the Low Histamine Diet guide