Wissenswertes
The gut – center of the immune system
The gut is far more than just a digestive organ – it's the center of our immune system . Over 70% of all immune cells reside here, and a healthy gut flora protects us daily from pathogens. But what happens when this delicate system becomes unbalanced? For people with histamine intolerance, gut health plays a key role: A compromised gut can not only weaken the immune system but also restrict the breakdown of histamine. In this article, you'll learn how the gut, immune system, and histamine are connected – and why targeted gut care can alleviate symptoms.
The gut as the control center of the immune system
70% of the immune system resides in the gut.
The gut-associated lymphoid tissue (GALT) is a complex network of immune cells located in the intestinal lining. These cells determine whether a substance (e.g., nutrients) is tolerated or attacked as a threat. Crucial to this defense is the gut microbiome – the entirety of all gut bacteria.
-
Training for immune cells:
Gut bacteria produce short-chain fatty acids like butyrate, which inhibit inflammation and "train" immune cells. Studies show that a diverse gut flora reduces the risk of autoimmune diseases and allergies. -
Barrier function:
The intestinal wall prevents harmful substances from entering the bloodstream. If this barrier becomes permeable ( "leaky gut" ), toxins and undigested food components can trigger inflammation.
Dysbiosis – When the microbiome becomes unbalanced
A disturbed gut flora ( dysbiosis ) is often caused by:
- Unbalanced diet (e.g., lots of sugar, little fiber)
- Chronic stress
- Medications such as antibiotics
The consequences are:
- Weakening of the immune system
- Chronic inflammation
- Histamine problem: Certain bacteria produce histamine themselves or block its breakdown.
Histamine intolerance: When the gut becomes a problem
DAO enzyme – The natural histamine breaker
One of the two enzymes primarily responsible for histamine breakdown is diamine oxidase (DAO). This enzyme is mainly produced in the intestinal lining. A DAO deficiency leads to an increased accumulation of histamine in the body and can trigger symptoms including:
- Skin redness, itching
- Headaches, migraines, dizziness
- Digestive problems (diarrhea, bloating)
Intestinal dysbiosis as a trigger
A study by the University of Bologna (2022) found an increased number of histamine-producing bacteria such as the following in people with histamine intolerance:
- Staphylococcus
- Enterobacteriaceae
At the same time, histamine-lowering bacteria ( Lactobacillus rhamnosus , Bifidobacterium infantis ) were reduced. This leads to a vicious cycle :
- Excess histamine enters the bloodstream through a weakened intestinal barrier.
- Chronic inflammation further inhibits DAO production.
- Histamine-related symptoms such as skin rashes or digestive problems worsen.
Probiotics for histamine intolerance: Targeted gut support
How probiotics can help
Targeted probiotics can have a positive effect on the gut despite histamine problems:
-
Inhibition of histamine-producing bacteria:
Strains such as Lactobacillus rhamnosus GG and Bifidobacterium longum displace harmful germs. -
Strengthening the intestinal barrier:
Probiotics can promote the production of mucosal cells and close gaps in the intestinal epithelium. -
Anti-inflammatory:
Certain bacteria produce butyrate, which can reduce chronic inflammation.
Tips for a healthy gut and strong immune system despite histamine problems
Nutrition:
-
Dietary fiber:
At least 30g daily (e.g. pumpkin seeds, oatmeal, vegetables) – they are food for good gut bacteria. -
Low-histamine foods:
Fresh vegetables (zucchini, broccoli), gluten-free grains (quinoa, rice), lean meat (as fresh as possible). -
Caution with fermented foods:
Although sauerkraut or kimchi are probiotic, they are rather unsuitable for a low-histamine diet.
Stress management:
- Chronic stress can increase histamine levels and damage the intestinal barrier.
- Practical tips: Yoga, breathing exercises or 10 minutes of meditation daily.
Conclusion: Gut health as the key to well-being
A healthy gut is the foundation for a strong immune system – and especially crucial for those with histamine intolerance. Through targeted gut care with probiotic bacteria , a low-histamine diet, and stress reduction, you can:
- Increase DAO activity
- Reduce chronic inflammation
- Relieve symptoms such as skin redness or digestive problems
A notice:
This article is for general information purposes only and does not replace medical advice. If you suspect you have a histamine intolerance, please consult a doctor or nutritionist.
This article is for general information purposes only and does not replace medical advice. If you suspect you have a histamine intolerance, please consult a doctor or nutritionist.
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Sources
- Maintz, L. & Novak, N. (2007). Histamine and histamine intolerance . The American Journal of Clinical Nutrition.
- Schink, M. et al. (2018). Microbial patterns in patients with histamine intolerance . Journal of Physiology and Pharmacology.
- Sánchez-Pérez et al. (2022). Intestinal Dysbiosis in Patients with Histamine Intolerance . Nutrients. ( PMC9102523 )
- EU Regulation on Health Claims (No. 432/2012).