Histamine is a chemical your body releases in response to intruders such as allergens and infections.
While histamine has different functions, a surplus can lead to symptoms such as rash, congestion, sneezing, and dry eyes.
A deficiency of the DAO-enzyme, often caused by gastrointestinal issues, can lead to a surplus of histamine.
A diet rich in histamines and histamine catalysts can worsen the symptoms of an intolerance. In practice, I often encounter clients who suffer from a histamine intolerance. This causes allergic reactions after consuming certain foods.

Histamine: The hidden villain behind allergic reactions and more?

Histamine; a name that might sound familiar in the context of allergies. But did you know that this chemical plays an important role in many other bodily functions? In this blog we will take a deep-dive into the world of histamine, discover the symptoms of a surplus, and discuss how to treat this.

Histamine and its many functions

Histamine is an endemic chemical that is produced by various cells in our bodies and is stored in mast cells. It plays a crucial role in our immune system by triggering inflamation and defending us from intruders like bacteria, viruses, and parasites. Furthermore, histamine regulates other important functions of our bodies, such as:

• Digestion: Stimulates the production of gastric acid and intestinal contractions;
• Blood pressure regulation: Helps narrow or dilate blood vessels;
• Sleep-wake cycle: Plays a role in regulating our circadian rhythm;
• Neurotransmission: Affects the signal transfer between nerve cells.

When histamine becomes too much: Symptoms of a surplus

While histamine is essential for our body, a surplus can lead to bothersome symptoms. This is commonly called histamine-intolerance or histamine-sensitivity. This can have several causes:

• A deficiency of DAO (diamine oxidase): This enzyme is responsible for breaking down histamine. A deficiency can lead to stockpiling histamine in the body;
• A histamine-rich diet: Certain foods naturally contain high numbers of histamine or substances that stimulate the release of histamine (histamine releasers);
• Intestinal issues: Problems with digestions, such as leaky gut syndrome, can affect the breakdown of histamine and lead to a surplus;
• Medication: Certain medication, such as painkillers and antihistamines, can disrupt your histamine balance.

Symptoms of a histamine surplus can include:

• Irritation of the skin: itchiness, eczema, redness, swelling;
• Digestive issues: diarrhoea, stomach ache, nausea, vomiting;
• Respiratory issues: congestion, sneezing, teary or red eyes, asthma symptoms;
• Palpitations, vertigo, headache;
• Fatigue, anxiety, insomnia.

How can you combat a histamine surplus?

Thankfully there are various steps you can take to reduce the symptoms of a histamine surplus:

• Identification of triggers: By means of an elimination diet or by maintaining a nutritional diary you can deduce which foods and other triggers worsen your symptoms.

• Avoid histamine-rich foods: Limit or avoid foods with a high histamine content, such as:

  • Fermented foods: cheese, yoghurt, kimchi, wine;
  • Canned foods: pickles, olives, jams;
  • Smoked or dried fish and meat: salami, ham, tuna;
  • Seafood: shrimp, crab, mussels;
  • Chocolate and cacao;
  • Spicy foods;
  • Alcohol, especially red wine and beer;
  • Certain fruits: kiwi, banana, strawberry;
  • Certain vegetables: spinach, tomato, avocado.

• Avoid histamine releasers: Limit your intake of subtances that stimulate the release of histamine, such as:

  • Caffeine;
  • Alcohol;
  • Stress;
  • Intense physical activity;
  • Certain medications.

• Supplements: Supplementing the DAO-enzyme or vitamin B6 can in some cases be effective to stimulate the breakdown of histamine.