Histamine – How it Affects the Body and How to Cope with Intolerance

Histamine intolerance is a topic of interest for many, especially considering its link to health and well-being. This compound in our body is essential for many processes, but it becomes problematic when present in excessive amounts. Find out where we find histamine in food and how to change our lifestyle to face these challenges!

Histamine Intolerance – What You Need to Know

To better understand this condition, you need to know what histamine is and how it works.

Histamine – What It Is

It is a chemical substance produced by our body, playing an essential role in several biological processes. It is a chemical messenger (or mediator) involved in immune responses, regulating digestive function, and cell communication. Histamine is also a well-known allergen for its role in allergic reactions, where it is released in large quantities in response to certain substances perceived as dangerous to the body, such as pollen or certain foods.

The Role of Histamine in the Body

In the central nervous system, histamine acts as a neurotransmitter, influencing wakefulness and sleep, as well as feeding and emotional behaviors. In the gastrointestinal tract, histamine also stimulates gastric acid secretion, facilitating food digestion.

Histamine is released in the body in response to various stimuli, including allergens, infections, physical or psychological stress, and certain foods. In an allergic context, when an allergen is detected by the immune system, mast cells release histamine to dilate blood vessels and increase their permeability. This process allows immune cells to reach the site of inflammation more easily, but it also causes symptoms such as swelling, redness, and itching.

Histamine Metabolism

After histamine has fulfilled its role, it is metabolized and eliminated from the body. There are two main pathways for histamine metabolism: one through the action of the enzyme diamine oxidase (DAO), which breaks down histamine outside cells, and another through histamine-N-methyltransferase (HNMT), which acts inside cells. DAO is essential for the elimination of histamine ingested from food, while HNMT is crucial for the degradation of endogenous histamine.

When histamine levels become too high, either due to excessive release or a deficiency in its metabolism, various health problems can arise. Such a situation is known as histamine intolerance.

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The Link Between Histamine and Quercetin

Quercetin is a natural flavonoid, meaning a compound found in many fruits and vegetables, known for its antioxidant and anti-inflammatory properties. But what makes it truly special for those with histamine intolerance is its ability to act as a natural antihistamine. This means it can reduce the release of histamine from the body, diminishing the unpleasant symptoms that occur when histamine levels rise too high.

Besides helping you better manage allergy symptoms, Quercetin is also excellent for the immune system. It protects immune cells from oxidative stress and helps them remain healthy and efficient in fighting infections. So, if you want to boost your immunity and prevent colds or other respiratory infections, Quercetin can be a reliable ally.

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Effects of Quercetin

It also has a calming effect on inflammation in the body. Whether it’s inflammation of the joints, muscles, or skin, this supplement helps reduce discomfort and allows you to enjoy better mobility and an active lifestyle.

Another wonderful aspect of Quercetin is its positive impact on the respiratory system. If you experience nasal congestion or difficulty breathing due to histamine intolerance, Quercetin can help you breathe easier by reducing inflammation in the airways.

Find out below which foods contain histamine to effectively avoid anything that can harm you.

What You Can Eat When You Have Histamine Intolerance

There are many foods rich in histamine, which is why intolerance to this substance must be managed as effectively as possible.

What is Histamine in Food?

Histamine is a natural substance formed by the breakdown of the amino acid histidine, a process that occurs during food fermentation, ripening, or degradation. Foods containing histamine range from fresh products to processed foods, and the amount of histamine can increase with prolonged storage.

Histamine – Forbidden Foods

There are certain **foods high in histamine** that people with intolerance should completely avoid. These include:

• Aged cheeses, such as blue cheese, parmesan, and brie, are forbidden foods in histamine intolerance;
• Cured meats and processed meats, such as salami, ham, and sausages;
• Seafood and smoked or canned fish;
• Fermented products, such as sauerkraut, soy sauce, and fermented foods in general, are foods with high histamine content;
• Red wine and other fermented alcoholic beverages;
• Dried fruits, tomatoes, eggplants, and spinach.

Therefore, anything containing histamine has the potential to trigger histamine intolerance symptoms due to histamine accumulation during manufacturing or aging.

Foods Containing Low Histamine

Fortunately, there are also foods low in histamine that you can consume without the risk of triggering unpleasant symptoms. These include:

• Fresh chicken, turkey, lamb, and pork;
• Fresh fish, such as cod, halibut, and trout (but it must be consumed immediately);
• Fresh eggs;
• Most fresh vegetables, such as carrots, zucchini, broccoli, and cabbage, are foods containing low histamine;
• Cereals, rice, and rice-based products;
• Fresh milk, butter, and cream.

Thus, the histamine content of food is an important factor for our well-being. It is important to adapt our diet and seek medical advice to prevent any complications.

Histamine Crisis – Factors That Cause It

Increased histamine levels in the body can be influenced by a variety of factors. Understanding these is essential for managing symptoms, especially for those suffering from histamine intolerance.

Diet and Foods:

Consuming foods rich in histamine can increase the level of this substance in the body. Also, certain foods, even if they don’t contain histamine, can stimulate its release in the body.

Enzymatic Activity:

Enzymes, particularly diamine oxidase (DAO), break down histamine. A deficiency in this enzyme, due to genetic causes or intestinal diseases, leads to histamine accumulation.

Medications:

Some medications, such as antidepressants and anti-inflammatories, can inhibit DAO activity or stimulate histamine release, increasing its levels.

Stress:

Stress and histamine are closely related. It can stimulate histamine release, worsening intolerance symptoms.

Medical Conditions:

Chronic diseases and inflammation, such as intestinal ones, can lead to continuous histamine release and reduce the body’s ability to metabolize it efficiently.

Histamine Allergy – Common Symptoms

The symptoms of histamine intolerance are quite difficult to identify, and those who experience them need a specialist to establish a diagnosis.

Histamine Intolerance – Symptoms

Headaches and Migraines

One of the most common symptoms associated with histamine intolerance is the occurrence of headaches and migraines. Histamine is a vasodilator, meaning it can dilate blood vessels, including those in the brain, which can cause intense headaches. People with histamine intolerance often report that their migraines are triggered or worsened by the consumption of certain histamine-rich foods or drinks, such as red wine or aged cheeses.

Skin Rashes and Itching

Skin rashes and itching are other common symptoms of histamine intolerance. Histamine plays a crucial role in allergic reactions, and when its level in the body is too high, it can cause inflammation and irritation of the skin. These rashes can appear as hives, eczema, or red patches, which may be accompanied by intense itching sensations.

Digestive Problems

Histamine also affects the digestive system, and histamine intolerance can manifest through symptoms such as bloating, diarrhea, abdominal cramps, and nausea. These symptoms occur because histamine stimulates gastric acid secretion, and an increased level can irritate the gastrointestinal lining, leading to discomfort and inflammation. People with histamine intolerance may notice that their digestive symptoms worsen after consuming histamine-rich foods, such as smoked fish, processed meats, or eggplants.

Nasal Congestion and Respiratory Problems

Nasal congestion, sneezing, and difficulty breathing can also be symptoms of histamine intolerance. It contributes to the dilation of blood vessels in the nasal lining, which can lead to a stuffy nose sensation and excessive nasal discharge. In more severe cases, it can also cause respiratory problems, such as difficulty breathing or a feeling of suffocation.

Cardiovascular Symptoms

Some people with histamine intolerance may experience cardiovascular symptoms, such as palpitations, tachycardia (rapid heart rate), or even a drop in blood pressure. These symptoms are caused by the vasodilatory effect of histamine, which can affect blood flow and heart rhythm.

Histamine Intolerance is Curable – Tips for a Balanced Lifestyle

Combating histamine is an important step towards a balanced life. By adopting appropriate dietary strategies and lifestyle adjustments, symptoms can be significantly reduced. Here are some useful tips:

Low-Histamine Diet

The first step in managing histamine intolerance is adopting a low-histamine diet. This involves avoiding or limiting the consumption of foods known for their high histamine content.

Avoiding Trigger Foods

In addition to avoiding histamine-containing foods, it is important to identify other foods that can trigger histamine release in your body, even if they don’t directly contain it. These can include chocolate, alcohol, and certain spices or preservatives. Carefully observing your body’s reactions to different foods and keeping a food diary can be very helpful.

Enzyme Supplementation

For those with a diamine oxidase (DAO) deficiency, supplements with this enzyme can help break down ingested histamine and reduce symptoms. However, it is necessary to visit a doctor before taking any supplements to ensure they are suitable for your specific needs.

Ensuring Optimal Digestion

A diet for histamine intolerance is essential for managing the condition. Consuming probiotics can help maintain a healthy gut bacteria balance, which plays an important role in histamine breakdown. Also, avoiding antibiotics and other medications that can disrupt the gut flora is also important.

Is Histamine Intolerance Curable?

Histamine intolerance is a chronic condition, meaning it generally does not “cure” completely. However, many people manage their symptoms effectively through diet and lifestyle. In some cases, symptoms may become less severe over time, especially if triggers are identified and eliminated.

So, if histamine causes you intolerance, consider the information above and consult a doctor for further investigation!

References:

https://www.healthline.com/health/histamine-intolerance

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7463562/

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