Have you ever felt flushed after a glass of wine, or experienced bloating, anxiety, or migraines after certain meals? These symptoms might not just be random—they could point to histamine intolerance. In this blog, I’ll explain what histamine intolerance is, its root causes, and 12 common warning signs. Plus, I’ll share natural ways to manage it through diet and supplements.
What Is Histamine Intolerance?
Histamine is a natural chemical in your body that helps fight off allergens and infections. It’s also present in many foods, particularly aged or fermented ones. Normally, your body breaks down excess histamine using an enzyme called DAO (diamine oxidase). However, when your body doesn’t produce enough DAO—or histamine builds up too quickly—you can develop histamine intolerance.
Common Causes of Histamine Intolerance:
Genetics: Some people naturally produce less DAO due to genetic mutations.
Medications: Certain drugs, like blood pressure meds or antidepressants, can reduce DAO activity.
Gut Health Issues: Conditions like leaky gut, IBS, or inflammation impair DAO production.
Diet: High-histamine foods like wine, cheese, spinach, and avocados can overwhelm your body’s ability to process histamine.
12 Warning Signs of Histamine Intolerance
Sensitivity to Alcohol: Do you get a rash or flush after drinking wine or beer? Alcohol is high in histamine and can inhibit DAO, making it a common trigger.
Runny Nose: An unexplained runny nose, especially after meals, could be a sign of histamine buildup in your system.
Bloating: Histamine can cause gut inflammation, leading to bloating or gas after eating.
Worsened PMS Symptoms: For women, histamine intolerance can intensify PMS symptoms like cramps and mood swings, as histamine interacts with estrogen.
Irregular Menstrual Cycles: Hormonal imbalances caused by histamine can disrupt your menstrual cycle.
Heat Intolerance: Feeling overly warm or sweating excessively in mild conditions? Histamine dilates blood vessels, causing heat sensitivity.
Heart Palpitations: Racing or irregular heartbeats after meals can indicate elevated histamine levels.
Migraines: Histamine is a known migraine trigger, particularly after eating aged or fermented foods.
Anxiety: High histamine levels can overstimulate your brain, leading to feelings of anxiety or panic.
Brain Fog: Histamine disrupts neurotransmitters, leaving you mentally sluggish or unfocused.
Sneezing Fits: Frequent sneezing without a clear cause could be linked to histamine intolerance.
Diarrhea: Histamine can irritate your gut lining, speeding up digestion and causing diarrhea—especially after meals.
How to Treat Histamine Intolerance
Managing histamine intolerance involves two key steps: reducing high-histamine foods and adding targeted supplements.
Reduce High-Histamine Foods
Focus on fresh, unprocessed foods and avoid aged or fermented items. Foods to limit include:
Cheese, yogurt, wine, beer, and sauerkraut.
High-histamine fruits and vegetables like avocados, spinach, eggplant, and tomatoes.
3. Add Targeted Supplements
DAO supplements help break down histamine in your gut before it triggers symptoms. This is particularly helpful if your body produces low levels of DAO.
Electrolytes with High Sodium:
Sodium plays a crucial role in stabilising mast cells, which release histamine during immune responses. Electrolytes like Sodii Every Day Hydration Salts are specifically formulated with higher sodium levels to reduce histamine-related symptoms like bloating and migraines. Unlike generic blends, Sodii is formulated with optimal sodium levels to support mast cell stability and reduce histamine-related symptoms.
The Takeaway
Histamine intolerance can cause a range of frustrating symptoms, from migraines and bloating to anxiety and irregular cycles. But the good news is that it’s manageable! By reducing high-histamine foods, adding supplements like DAO and electrolytes, and supporting your gut health, you can take control of your symptoms.
