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Our 5 insider tips for histamine intolerance

A histamine intolerance and its associated symptoms can be very debilitating, especially if they have been present for several years. Symptoms of histamine intolerance can affect the skin, cardiovascular system, gastrointestinal tract, and many other areas. Are you perhaps at your wits' end and don't know what else you can do? We give you helpful tips to help you address your histamine symptoms.

What symptoms can occur with histamine intolerance?

Histamine symptoms can vary greatly in nature and intensity. Possible symptoms of a histamine problem include*:

Gastrointestinal tract: Nausea, stomach cramps, bloating, constipation, diarrhea, intestinal cramps
Skin: Itching, hives, urticaria, swelling, skin redness, extreme reactions to insect bites, acne, blemishes, rash
Autonomic nervous system: Difficulty concentrating, memory impairment, brain fog, drowsiness, exhaustion, insomnia, loss of appetite or constant appetite, tingling of the limbs, headaches, inner restlessness
Cardiovascular system: low blood pressure, dizziness, sweating, nausea, heart palpitations, cardiac arrhythmias
Respiratory tract: Sore throat, runny nose, stuffy nose, cough, increased mucus production, feverish feeling
Psyche: Depression, depressive moods, winter depression, mood swings, states of exhaustion
Other: increased PMS symptoms, recurrent cystitis, muscle tension, hypersensitivity

Histamine intolerance: tests and diagnosis

Histamine-related symptoms often lead people to take tablets that help with histamine intolerance. These include, for example, antihistamines. We tend to advise against taking such medications, as they only block histamine receptors but do not reduce histamine levels in the body, and therefore do not address the root cause in the long term. Antihistamines should only be taken in emergencies or under medical supervision.

The first step should be to investigate the causes, as treating symptoms alone is not effective in the long run. Only if you know the causes of your histamine intolerance can a targeted treatment be possible. The following tests are particularly useful:

Histamine and DAO measurement in blood and stool: Detection of elevated histamine and low DAO levels
Histamine and histamine breakdown products in urine: Overview of histamine metabolism of histamine N-methyltransferase (HNMT) and general histamine levels
Nutrient analysis in whole blood: Detection of nutrient deficiencies
Examination of intestinal bacteria: Detection of a gut dysbiosis

Furthermore, sleep disturbances and cravings can indicate an overloaded liver. Do you also often have tension and grind your teeth? These can be signs of an unstable cervical spine and/or a Craniomandibular Dysfunction (CMD).

Would you like to make the transition to a low-histamine diet easier? Then our HistaStarter-Set could be just what you need. It contains a selection of our most popular organic products and helps you get to know various foods for everyday life.

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What treatment for histamine intolerance?

Many doctors assume that histamine intolerance is incurable. However, this intolerance can be treated, depending on its underlying cause.

Causes can include, for example, a disturbed intestinal or liver metabolism, hormonal imbalance, or bacteria such as Helicobacter Pylori. But stress is also a factor not to be underestimated, which is why it is incredibly important to develop suitable exercises and coping strategies here. Breathing exercises and meditation, for example, can help promote long-term health and well-being.

Certain foods naturally have a mast cell stabilizing effect. These include black rice, turmeric, and tulsi tea. In particular, secondary plant compounds (polyphenols) have a positive effect on the body and also inhibit histamine formation. A healthy diet with sufficient secondary plant compounds can therefore reduce your histamine symptoms. The following secondary plant compounds are suitable for histamine intolerance:

Flavonoids in apples, berries, grapes, kale, peaches, onions, and cherries
Phenolic acids in Brazil nuts, macadamia nuts, or whole grain products
Carotenoids in carrots, bell peppers, kale, apricots, pumpkin, and melon
Phytoestrogens in flaxseeds
Glucosinolates in cabbage, radishes, cress, and radishes
Sulfides in garlic, chives, leeks, and onions
Monoterpenes in caraway and mint
Saponins in asparagus and oats
Phytosterols in sesame

Especially with food intolerances such as histamine intolerance, it is important to eat a varied diet. From each group of secondary plant compounds, various plant-based foods are suitable for a low-histamine diet. They contribute, among other things,

to lower blood pressure.
to a reduction in inflammation and bacteria.
to a reduction in cholesterol.
to a reduction in cardiovascular diseases.
to protection against free radicals and UV radiation.

In addition to a balanced diet, selected nutrients and plant compounds also play an important role. Our MetaFit combines choline with vitamin C from acerola, as well as milk thistle, dandelion root, and cilantro. Choline contributes to the maintenance of normal liver function, while vitamin C contributes to normal energy metabolism and the protection of cells from oxidative stress.

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Intake of nutrients

Your body is a system: various nutrients are responsible for different processes and help you to keep your histamine levels low. Nutrient deficiencies mean that histamine is no longer broken down as effectively or too much histamine is produced. The following nutrients are particularly important for histaminosis:

Vitamin C: This vitamin not only helps strengthen the immune system but also contributes to histamine breakdown and DAO production. It is found in blackcurrants, bell peppers, blueberries, cauliflower, apples, broccoli, and parsley.
Magnesium: A magnesium deficiency can promote histaminosis. Magnesium-rich foods include broccoli, brown rice, potatoes, and whole-wheat bread.
Vitamin D3: Vitamin D3 contributes to DAO production. You can only absorb this nutrient through sunlight or by supplementing.
Vitamin K: Vitamin K contributes to improved absorption of vitamin D3. Kale, broccoli, Brussels sprouts, and lettuce contain plenty of vitamin K.
Vitamin B6: A vitamin B6 deficiency can promote histamine intolerance. Foods such as salmon, sesame, chicken, whole grains, carrots, potatoes, Brussels sprouts, or broccoli contain vitamin B6.
Copper: A copper deficiency can negatively affect DAO production. Copper is found in whole grains, seeds, macadamia nuts, and pecans.

Food supplements with high bioavailability are a good alternative if you cannot completely meet your nutrient requirements due to food intolerances and/or a vegetarian or vegan diet. You should ensure that NONE of the following substances are contained in the food supplements:

Dyes
Preservatives
Allergens
Histamine

Would you like to specifically supply your body with selected micronutrients? Our BalanceFit combines carefully selected vitamins, minerals, and plant compounds in one formula – including vitamin C, vitamin B6, vitamin B12, folic acid, magnesium, zinc, copper, manganese, and selenium. The included vitamins and minerals contribute, among other things, to the normal function of the immune system and the protection of cells from oxidative stress.

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BalanceFit

Micronutrient Complex for your daily well-being.

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Creating food lists

At HistaFit, you receive a FREE low-histamine food list that serves as a basis for your shopping, cooking, and baking. Based on this, you can create your individual list of foods that you tolerate well. This can immensely simplify your daily life. An individual list is important because both tolerability and tolerance limits vary from person to person.

Positively influencing mindset and stress levels

Both stress and burdensome emotions such as anger, fears, or sadness can lead to mast cell activation and increased histamine release. Working on your mindset and stress management is helpful. A positive mindset can even help bring hormonal imbalances back into equilibrium. It is important to set priorities and create daily routines.

Do you already know the HistaMind course from HistaFit? This course is THE place for holistic health and inner well-being.

Histamine Intolerance: delicious recipes

It is often difficult for affected individuals to create recipes suitable for a low-histamine diet. In our "Recipes" section, you will find low-histamine, delicious dishes to cook and bake.

There's something for every taste and even for a vegan or vegetarian diet. So you see: low-histamine doesn't have to be monotonous!

Can Ayurveda cure histamine intolerance?

What is Ayurveda?

Ayurveda is a traditional medical system that originated in India over 3000 years ago. The term comes from Sanskrit and literally means "knowledge of life" (Ayur = life, Veda = knowledge). Ayurveda is a holistic health system that aims to harmonize body, mind, and soul to promote well-being and health.
The three Doshas (operating principles) - Vata, Pitta, and Kapha - play a crucial role here.

According to Ayurveda, when the Doshas in the body become unbalanced, illness arises. The deviation provides clues as to how one can regain balance. In Ayurveda, the focus is on which Doshas are elevated and balancing them through diet and behavior appropriate to the individual's type.

How does Ayurveda view histamine intolerance?

In Ayurveda, histamine intolerance is explained as an increase in Pitta. It is the operating principle of metabolism (fire and water).
According to Ayurveda, if the current state deviates from the original state, diseases and ailments develop - such as histamine intolerance.

Pitta symptoms can be relieved, for example, by the following:

Cool environment, cooling foods
Calm lifestyle, planning regular breaks
Sufficient sleep
Loving interaction with others and especially with yourself
Walks in nature
Stress reduction through meditation & mindfulness
Mindful handling of emotions, especially anger
Incorporating sweet, bitter, astringent flavors more into the diet
Avoiding spicy, sour, salty foods
Regular meals and eating when hungry, not fasting
Moderate exercise without performance pressure

It is not clear whether Ayurveda can cure histamine intolerance. However, Ayurveda can provide supportive effects for histamine intolerance through the tips mentioned above.

The mindfulness emphasized in Ayurveda regarding diet, the focus on herbs, and the reduction of stress and calming of the nervous system are also important factors that can help alleviate symptoms and causes of histamine.

Turmeric has also played an important role in Ayurveda for centuries. If you want to easily integrate turmeric into your daily life, our KumaFit could be just what you need. It combines turmeric with quercetin and vitamin C from acerola.