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Our 5 insider tips for histamine intolerance

Histamine intolerance and its associated symptoms can be very distressing, especially if they have persisted for several years. Symptoms of histamine intolerance can manifest on the skin, in the cardiovascular system, in the gastrointestinal tract, and in many other areas. Are you at your wit's end and don't know what else to do? We offer helpful tips to support you in managing your histamine-related symptoms .

What symptoms can occur with histamine intolerance?

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

Gastrointestinal tract: Nausea, stomach cramps, flatulence, constipation, diarrhea, intestinal cramps
Skin: Itching, hives, urticaria, swelling, skin redness, extreme reactions to insect bites, acne, skin impurities, rash
Autonomic nervous system: difficulty concentrating, memory problems, brain fog, drowsiness, exhaustion, insomnia, loss of appetite or constant appetite, tingling in the limbs, headaches, inner restlessness
Cardiovascular system: low blood pressure, dizziness, sweating, nausea, rapid heartbeat, cardiac arrhythmias
Respiratory system: sore throat, runny nose, blocked nose, cough, increased mucus production, feverish feeling
Mental health: Depression, depressive moods, winter depression, mood swings, states of exhaustion
Other symptoms: increased PMS symptoms, recurrent cystitis, muscle tension, heightened sensitivity

Histamine intolerance: Testing and diagnosis

Histamine-related symptoms often lead people to take tablets that help with histamine intolerance, such as antihistamines. However, we 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 underlying cause in the long term. Antihistamines should only be taken in emergencies or under medical supervision .

The first step should be to investigate the underlying causes , as treating only the symptoms is not effective in the long run. Targeted treatment is only possible once you know the cause of your histamine intolerance. The following tests are particularly useful:

Histamine and DAO measurement in blood and stool : Detection of excessively high histamine and excessively low DAO levels.
Histamine and histamine degradation products in urine: Overview of histamine metabolism by histamine N-methyltransferase (HNMT) and general histamine levels
Nutrient analysis in whole blood : Detection of nutrient deficiencies
Examination of intestinal bacteria : Detection of intestinal imbalance

Furthermore, sleep disturbances and food cravings can indicate an overburdened liver . Do you also often feel tense and grind your teeth? These can be signs of an unstable cervical spine and/or temporomandibular joint dysfunction (TMD) .

To support you in your search for the causes, we can recommend the Histamine Masterclass from HistaFit.

What treatment is appropriate for histamine intolerance?

Many doctors believe that histamine intolerance is incurable. However, depending on the underlying cause, this intolerance is certainly treatable.

Causes can include, for example, a disturbed intestinal or liver metabolism, hormonal imbalances, or bacteria such as Helicobacter pylori. Stress is also a significant factor, which is why it's incredibly important to develop suitable exercises and coping strategies. Breathing exercises and meditation, for instance, can help promote long-term health and well-being.

Certain foods naturally stabilize mast cells . These include black rice, turmeric, and tulsi tea. In particular, secondary plant compounds (polyphenols) have a positive effect on the body and also inhibit the formation of histamine. A healthy diet with sufficient secondary plant compounds can therefore reduce your histamine symptoms. The following secondary plant compounds are suitable for those with 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 flaxseed
Glucosinolates in cabbage, radish, cress and radishes
Sulphides in garlic, chives, leeks and onions
Monoterpenes in caraway and mint
Saponins in asparagus and oats
Phytosterols in sesame

Especially for those with food intolerances like histamine intolerance, a varied diet is important. Various plant-based foods from each group of phytochemicals are suitable for a low-histamine diet . They contribute, among other things, to...

contributes to low blood pressure.
contributes to a reduction in inflammation and bacteria.
contributes to a reduction in cholesterol.
contributes to a reduction in cardiovascular diseases.
to protect against free radicals and UV radiation.

Nutrient intake

Your body is a system: Different nutrients are responsible for different processes and help you keep your histamine levels low . Nutrient deficiencies can lead to histamine being broken down less efficiently or to excessive histamine production. The following nutrients are particularly important in cases of histamine intolerance :

Vitamin C : This vitamin not only contributes to strengthening the immune system, but also 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 histamine intolerance. Foods rich in magnesium include broccoli, brown rice, potatoes, and whole-grain bread.
Vitamin D3 : Vitamin D3 contributes to DAO production. You can only obtain this nutrient through sunlight or supplementation.
Vitamin K : Vitamin K contributes to improved absorption of vitamin D3. Kale, broccoli, Brussels sprouts, and lettuce are rich in vitamin K.
Vitamin B6 : A deficiency in vitamin B6 can contribute to histamine intolerance. Foods such as salmon, sesame seeds, chicken, whole grains, carrots, potatoes, Brussels sprouts, and broccoli contain vitamin B6.
Copper : A copper deficiency can negatively affect DAO production. Copper is found in whole grains, seeds, macadamia nuts, and pecans.

Dietary supplements with high bioavailability are a good alternative if you are unable to fully meet your nutritional needs due to food intolerances and/or a vegetarian or vegan diet . You should ensure that the supplements do NOT contain any of the following substances :

Dyes
Preservatives
Allergens
histamine

Creating grocery lists

With HistaFit, you receive a FREE low-histamine food list to serve as a basis for your shopping, cooking, and baking. Using this as a foundation, you can create your own personalized list of foods that you tolerate well. This can make your everyday life much easier. A personalized list is important because both tolerance and histamine intolerance vary from person to person.

Positively influence mindset and stress levels

Both stress and distressing emotions like anger, anxiety, or grief can lead to mast cell activation and increased histamine release. Working on your mindset and stress management can be helpful. A positive mindset can even help restore hormonal balance. Setting priorities and establishing daily routines is important.

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

Histamine intolerance: delicious recipes

People with histamine intolerance often find it difficult to create recipes suitable for a low-histamine diet. In our " Recipes " section, you'll find delicious, low-histamine dishes to cook and bake yourself.

There's something for every taste, even for vegans and vegetarians. So you see: low-histamine doesn't have to be boring!

Can Ayurveda cure histamine intolerance?

What is Ayurveda?

Ayurveda is a traditional medical system that originated in India over 3,000 years ago. The term comes from Sanskrit and roughly translates to " knowledge of life " (Ayur = life, Veda = knowledge). Ayurveda is a holistic health system that aims to harmonize body, mind, and spirit to promote well-being and health.
Here, the three doshas (active principles) - Vata, Pitta and Kapha - play a crucial role.

According to Ayurveda, illness arises when the doshas in the body become imbalanced. The imbalance provides clues as to how to restore equilibrium. Ayurveda focuses on identifying which doshas are elevated and balancing them through diet and lifestyle tailored to the individual's constitution.

How does Ayurveda view histamine intolerance?

In Ayurveda, histamine intolerance is explained by an increase in Pitta . This is the governing principle of metabolism (fire and water).
According to Ayurveda, if the current state deviates from the original state, illnesses and ailments develop – such as histamine intolerance.

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

Cool environment, cooling foods
A calm lifestyle, schedule regular breaks
Sufficient sleep
Treating others with love and, above all, treat yourself with love.
Walks in nature
Stress reduction through meditation and mindfulness
Mindful handling of emotions, especially anger
Introduce more sweet, bitter, and astringent tastes into your diet
Avoid spicy, sour, and salty foods.
Eat regular meals and eat when hungry, don't fast.
Moderate exercise without performance pressure

It is unclear whether Ayurveda can cure histamine intolerance. However, the tips mentioned above may provide supportive care for those with histamine intolerance.

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

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