Histamine is a vital chemical messenger in various physiological processes, including digestion, immune response, and hormonal regulation.
When histamine levels become unbalanced, it can lead to Histamine Intolerance (HIT), which can cause an increase in the levels of certain inflammatory chemicals in the body.
What is Histamine Intolerance?
Histamine Intolerance occurs when the body cannot break down histamine effectively due to a deficiency in the enzymes diamine oxidase (DAO) and histamine N-methyltransferase (HNMT). This leads to an accumulation of histamine in the body, triggering a wide range of symptoms.[1]
Symptoms of Histamine Intolerance in Women
Women with HIT may experience a variety of symptoms, including:
- Gastrointestinal issues: bloating, abdominal pain, diarrhea, heartburn, and nausea
- Respiratory problems: nasal congestion or runny nose, sneezing, asthma, and chronic cough
- Skin reactions: hives, rashes, itching, and flushing
- Neurological symptoms: headaches, migraines, anxiety, insomnia, and brain fog
- Hormonal imbalances: menstrual irregularities, PMS, and menopausal symptoms
- joint pain and muscle aches may be caused by an increase in systemic inflammation throughout the body.
- fatigue, and low blood pressure
These symptoms can significantly impact our quality of life and may worsen during certain hormonal phases, such as menstruation, pregnancy, and menopause.
Factors Contributing to Histamine Intolerance
Several factors can contribute to the development of HIT in women, including:
1. Hormonal fluctuations: Hormonal changes during menstruation, pregnancy, and menopause can increase histamine production and reduce enzyme activity, leading to histamine accumulation.[1]
2. Stress: Chronic emotional or physical stress can deplete DAO and HNMT enzymes, making it harder for the body to break down histamine.[1]
3. Dysbiosis: Recently, it has been proposed that individuals with histamine intolerance suffer from intestinal dysbiosis, having an overabundance of histamine-secreting bacteria. (Ref).
4. Genetics: Some individuals may have genetic variations that affect the production or activity of DAO and HNMT enzymes.[1]
5. Medications: Certain medications, such as non-steroidal anti-inflammatory drugs (NSAIDs), can inhibit DAO and HNMT enzymes, leading to histamine accumulation.
6. Environmental factors: Allergens are substances that trigger an allergic reaction in the body. Common allergens include pollen, dust mites, pet dander, mold, and certain foods.
When you come into contact with an allergen, your immune system produces antibodies to fight it off. This triggers the release of inflammatory chemicals, such as histamines, which cause inflammation and other allergy symptoms.
Dietary Tips for Managing Histamine Intolerance
Adopting a low-histamine diet, the gold standard (Ref), can help alleviate symptoms and reduce the histamine load on the body. Here are some dietary tips for women with HIT:
1. Avoid high-histamine foods: Fermented foods (e.g., aged cheeses, wine, sauerkraut), processed meats, canned fish, spinach, tomatoes, avocados, and citrus fruits are high in histamine and should be limited or avoided.[1]
2. Limit histamine-liberating foods: Foods like nuts, certain vegetables (eggplant, spinach), and some fruits like strawberries and bananas can trigger the release of histamine and should be consumed in moderation.[1]
3. Incorporate fresh, low-histamine foods: Focus on fresh, unprocessed foods like poultry, eggs, leafy greens, rice, and certain fruits (e.g., pears, apples).[1]
4. Stay hydrated: Drinking plenty of water can help flush out excess histamine from the body.[1]
5. Supplement wisely: Supplements like diamine oxidase (DAO), vitamin C, quercetin, and ginger may help support histamine metabolism and reduce symptoms, but it’s essential to consult a healthcare professional before starting any new supplement regimen.[1]
6. Manage portion sizes: Even low-histamine foods can trigger symptoms if consumed in large quantities, so it’s important to be mindful of portion sizes.[1]
7. Rotate foods: Rotating foods can help prevent the buildup of histamine and other biogenic amines in the body.[1]
Additional Strategies for Managing Histamine Intolerance
In addition to dietary modifications, women with HIT may benefit from the following strategies:
1. Stress management: Implementing stress-reducing techniques like meditation, yoga, or deep breathing exercises can help lower histamine levels and alleviate symptoms.[1]
2. Exercise: Regular physical activity can help regulate histamine levels and improve overall well-being.[1]
3. Gut health support: Addressing underlying gut issues, such as SIBO or Candida overgrowth, can help reduce histamine production and improve DAO and HNMT enzyme activity.[1]
4. Hormone balancing: For women experiencing hormonal imbalances, working with a healthcare professional to address underlying hormonal issues can help alleviate HIT symptoms.[1]
5. Environmental control: Reducing exposure to allergens, toxins, and chemicals can help minimize histamine release and reduce symptom flare-ups.[1]
By understanding the factors contributing to Histamine Intolerance and implementing a comprehensive approach that includes dietary modifications, lifestyle changes, and targeted supplementation, women can better manage their symptoms and improve their overall quality of life.
I’ve created this guide to a low histamine diet just for you! Check it out here.
In good health,
Steph
References:
Sánchez-Pérez S, Comas-Basté O, Duelo A, Veciana-Nogués MT, Berlanga M, Vidal-Carou MC, Latorre-Moratalla ML. The dietary treatment of histamine intolerance reduces the abundance of some histamine-secreting bacteria of the gut microbiota in histamine intolerant women. A pilot study. Front Nutr. 2022 Oct 21;9:1018463. doi: 10.3389/fnut.2022.1018463. PMID: 36337620; PMCID: PMC9633985.
Hrubisko M, Danis R, Huorka M, Wawruch M. Histamine Intolerance-The More We Know the Less We Know. A Review. Nutrients. 2021 Jun 29;13(7):2228. doi: 10.3390/nu13072228. PMID: 34209583; PMCID: PMC8308327.