Histamine Intolerance

Mast cells play a crucial role in both innate and adaptive immune responses. They are highly present throughout the body. Mast cells release histamine, a neurotransmitter, a chemical messenger that sends messages between nerves. It does this through histamine receptors in the nose, mouth, central nervous system (CNS), circulatory system, sensory nerves, lungs, heart, gastrointestinal smooth muscle, adrenal medulla, immune cells, bladder muscle, and feet. In the brain, histamine is produced in the Posterior Hypothalamus, which helps maintain your body in a state of homeostasis (balance).

 

Mast cells are closely related to white blood cells and are triggered during the threat of allergy, inflammation, infection, or autoimmune disorders. They release histamine and heparin. Histamine is a type of amine. Others are tyramine, cadaverine, tryptamine, putrescine, speridine, spermine, and others. Sometimes, these can also pose a problem, as they can worsen the effects of histamine and histamine sensitivity. Basophils and eosinophils (other white blood cells) also release histamines to respond to foreign pathogens. Heparin, by the way, is also an anticoagulant.

 

When too many mast cells are activated, irritation occurs. Symptoms include itching, rash, sneezing, runny nose, hives, and throat swelling. Chronic histamine imbalance can cause constipation and diarrhea (or alternating), migraine, fatigue, brain fog, moodiness, low blood pressure, nausea, weight gain, and inflammation. The release of histamines also leads to delayed muscle soreness, which is typical in Fibromyalgia Syndrome. 

 

Histamine intolerance is caused by the body producing too much histamine or eating too many histamine-releasing foods (or both). Certain gut bacteria can also produce histamine. The release of histamine occurs as a response to help fight inflammation. However, high histamine levels in the body can also cause inflammation. Why is this important to know? Inflammation is a significant contributor to various diseases. Almost anything the immune system perceives as a threat triggers the release of histamine. 

 

Ordinarily, histamine is regulated in the body by diamine oxidase (DAO) and histamine methyltransferase (HNMT) enzymes. Diamine oxidase breaks down histamine in the gut. A deficiency of DAO is often the cause of histamine intolerance. DAO decreases as we age. HNMT helps to degrade histamine. If deficient in this enzyme, you may also develop histamine intolerance.

 

Histamine is implicated in triggering the Herpes Simplex Virus, Fibromyalgia Syndrome, Chronic Fatigue Syndrome, and Irritable Bowel Syndrome. Moreover, the Herpes Simplex Virus causes Chronic Fatigue Syndrome, Interstitial Cystitis (bladder pain with no known cause), Fibromyalgia Syndrome, and Irritable Bowel Syndrome (IBS). Are you beginning to see the vicious cycle between histamine and overlapping conditions? Furthermore, histamine also triggers the release of cortisol, the stress hormone, which in turn triggers the release of more histamine. By the way, you don't have to have a visible breakout to have the Herpes Simplex Virus pull the trigger. Many people live with the herpes virus and aren't aware of it.

 

 

Possible Causes of Histamine Overload

 

  • Mast Cell Activation Syndrome
  • Frequent infections, such as herpes viruses (such as HSV-1, HSV-2, Epstein-Barr Virus), or Lyme's
  • Hormonal imbalances caused by high levels of cortisol, estrogen dominance, synthetic hormones (which make mast cells work harder), and hormones derived from eating mass-produced animal products
  • Eating too many high-histamine foods (see below)
  • Consuming excessive amounts of foods containing high levels of arginine can trigger histamine release.
  • Autoimmunity
  • Chondroitin deficiency
  • Gut infections (Candida, SIBO) and Leaky Gut Syndrome
  • Mold toxicity
  • Lack of deep sleep (the body can't repair itself)
  • Stress (the cortisol connection)
  • Taking the supplement NAC (N-acetyl cysteine)
  • DAO deficiency
  • Low thyroid hormones (thyroid hormones help to regulate mast cells)
  • Deficiencies in B (2, 5, 6, 12), folate (as methyl folate), and vitamin C will cause histamine levels to rise because, without these nutrients, you won't be able to produce histamine-blocking enzymes.
  • Sensitivity to lectins, oxalates, and salicylates. 

 

 

Histamine & Hormones

 

Because histamine, estrogen, and progesterone are closely related, women tend to have higher levels of histamine in their systems. Women still menstruating will often experience herpes breakouts around the time of their monthly cycle when estrogen levels soar and trigger histamine release. During menopause, estrogen dominance (when you have higher estrogen levels than progesterone) results in higher histamine levels, regardless of how little estrogen you have. Balancing these two can help lower histamine levels.

 

 

Foods High In Histamine or Histamine-Liberating

 

  • Black and green tea
  • Canned foods, especially meats
  • Cured or smoked meat
  • Processed foods
  • Ready-made meals (TV dinners)
  • Fermented foods
  • Pickled foods, such as sauerkraut
  • Aged cheese
  • Mayonnaise
  • Kombucha
  • Alcohol (unless it's histamine-free)
  • Apricots
  • Raspberries are high in histamines, but are full of quercetin, which lowers the m
  • Dried fruits
  • Salty foods and snacks
  • Spinach
  • Tomatoes
  • Tofu
  • Soy sauce
  • Mushrooms (except reishi)
  • Sodas
  • Fried foods
  • Energy drinks
  • Chocolate or cocoa
  • Strawberries
  • Kefir

 

 

Other Items That Liberate Histamine

 

  • Iodine
  • Magnesium citrate (possibly)
  • Vitamin C (ascorbic acid), arginine, and citrulline cause histamine and herpes flare-ups. 
  • B-complex (B-1 inhibits DAO)
  • Taking the wrong probiotics (bulgarius, casei, delbrueckii, helvetica, streptococcus thermophilus)
  • Foods high in oxalates

 

 

How to Inhibit Histamine

 

Avoid foods that are histamine-rich or histamine-releasing.

 

Taking an antihistamine interferes with the release of histamine and may be beneficial in the short term. From the non-drowsy group of antihistamines, you can take Allegra, Claritin, and Zyrtec. Some report that these antihistamines help ease Fibromyalgia Syndrome (FS) pain caused by histamine toxicity. Vistaril (Hydroxyzine) is sometimes prescribed for FS and Interstitial Cystitis. However, there can be adverse side effects to taking antihistamines. Antihistamine medications won't get rid of histamine. It will only block the receptors, which may seem acceptable, but when taken too often or in the long term, the body can start to ramp up histamine to compensate.

 

In the natural world, quercetin is the go-to to reduce histamine flares. Quercetin exhibits antibacterial, antiviral, and anti-inflammatory properties. Quercetin naturally reduces the body's histamine levels. For example, you can use it in conjunction with D-mannose to alleviate the pain associated with Interstitial and Viral Cystitis. Taking quercetin (500 mg, two times daily for four weeks, no more than twelve) may help calm and heal the bladder lining. You can also take over-the-counter DAO enzymes and histamine blockers to see if they help, along with cutting high-histamine foods out of your diet for two weeks. Histamine may also play a role in Fibromyalgia Syndrome (FS). FS and bladder pain are often related. Specific prebiotics and probiotics encourage the release of histamine. Natural foods rich in quercetin include apples, black currants (also antiviral), cranberries, blueberries, dark grapes, cruciferous vegetables, red leaf and Romaine lettuce, raw kale, asparagus, and cabbage.

 

Calcium deficiency allows histamine to remain unchecked. Some people suffering from Interstitial Cystitis (bladder pain with no infection) have gone into complete remission after taking calcium. Take 500 mg of calcium citrate daily, divided into three doses, until your symptoms are relieved. You must take at least half to a third as much magnesium as they work together in the body. Then adjust the amount back to what is appropriate for you. Take it with quercetin to knock out cystitis with a double whammy. 

 

DAO (diamine oxidase) is an enzyme in the body, primarily located in the gut, that helps reduce histamine levels. You can take DAO in supplement form (necessary in some cases). However, making appropriate changes in your diet is usually all that's needed to turn things around. If you decide to take DAO, you should have your histamine levels checked periodically to ensure you require it. It's essential to have balanced histamine levels (not too much and not too little). Your doctor can order a blood or urine test to detect your histamine levels.

 

Zinc inhibits histamine. 

 

Evening primrose oil and borage oil contain gamma-linolenic acid (GLA), which helps lower histamine levels. You might also run across information stating black current oil (black seed oil) has high levels of GLA. However, I don't suggest using it. Black seed oil also contains high arginine levels, which trigger herpes outbreaks. 

 

Prebiotics, probiotics, and dietary enzymes are essential for a healthy microbiome. However, some prebiotics and probiotics can encourage histamine intolerance. The types of probiotics that you want to avoid are Lactobacillus (reuteri, helveticus, casei, and bulgaricus). Histamine-degrading probiotics include Bifidobacterium longum, Bifidobacterium infantis, Lactobacillus rhamnosus, Lactobacillus salivarius, and Lactobacillus plantarum. Taking single strains is a good idea. Vitamin C also breaks down histamine in the body. Be sure to take enzymes and probiotics separately to avoid competition. 

 

Taking fish oils is helpful. Be aware that fish oils contain vitamin A and vitamin D. If you're also taking a multivitamin, check to ensure you're not exceeding the recommended daily intake of either. 

 

 

Histamine Healers

 

  • Quercetin
  • Nettle
  • Ginger
  • Pomegranates
  • Peppermint (high in arginine)
  • Arugula (high in arginine)
  • Watercress (moderately high in arginine)
  • Onions (high in arginine)
  • Garlic (high in arginine)
  • Mushrooms (mushrooms are anti-inflammatory but are listed as moderate in histamine. White mushrooms and enoki are low histamine but high in arginine)

 

Note: Arginine feeds the herpes virus, so use it minimally if arginine is a problem for you. Please refer to Lysine Versus Arginine for more information. 

 

 

Other Items That Inhibit Histamine

 

  • Stinging nettles
  • Slippery elm
  • Amla (Indian gooseberry)
  • Rose hips
  • Cistus
  • Medicinal mushrooms

 

 

Foods That Increase DAO

 

  • Grass-fed liver
  • Pasture-raised chicken (and eggs from them)
  • Wild-caught frozen salmon
  • Sardines (but only fresh, never a can)
  • Beet greens, broccoli, chard, collard greens
  • Almonds, pistachios, and pumpkin seeds (although these are high in arginine and will feed the herpes virus, so eat minimally or with a high-lysine food)

 

 

What's Left To Eat?

 

Several books are available to help you manage a histamine-lowering diet. I wouldn't expect the authors to include these foods in an antihistamine regimen because they trigger histamines, but you never know. Sometimes, information could be more accurate.

 

  • Fresh, organic meat and poultry (frozen is okay, but not canned, smoked, or cured)
  • Eggs
  • Fish, except mackerel, mahi mahi, tuna, anchovies, and sardines
  • Fresh vegetables, except tomatoes, spinach, avocado, eggplant, and red onions.
  • Reishi
  • Green banana (unripe), plantain, mango, pear, watermelon, cantaloupe, grapes, kiwi, papaya, pineapple, berries (except strawberries)
  • Dairy substitutes, such as coconut, hemp, rice, or almond milk, and plain, organic yogurt
  • Gluten-free grains (no yeast), such as rice (black rice stabilizes mast cells), quinoa, corn, millet, amaranth, oatmeal, potatoes, pumpkin, squash, and sweet potato
  • Olive and coconut oils
  • Basil, chamomile, cinnamon, clove, echinacea, oregano, fennel, fig, ginger, nutmeg, turmeric, thyme, stinging nettle, peppermint, rosemary, and oregano
  • Herbal tea
  • Chia seeds, flaxseed, and all-natural peanut butter
  • Babies, toddlers, and those with bee allergies should never consume honey. 
  • Seaweed: Nori and wakame are low-to-no-histamine foods and are usually easily tolerated. However, wakame contains higher levels of iron, which can pose problems for those living with certain health conditions. Additionally, viruses "love" an excess of iron. 

 

While managing foods to reduce your histamine load can help, the benefit may only be short-term if you don't also get your hormones under control by reducing stress. Stress increases histamine in the body. Frequent and severe herpes outbreaks can also trigger histamine release.

 

 

Note: If you struggle with Mast Cell Activation Disorder, Histamine Intolerance, or frequent allergy symptoms, I highly suggest an antihistamine diet while minimizing highly inflammatory foods (see HSV Meal Plans).