Histamine is a chemical made by the immune system that is essential to the body. Maybe one of it's main function is to ward off unwanted allergens from the body. This is one way our immune system protects us.
Histamine intolerance occurs when you ingest more histamine than your body can handle this is when people are likely to experience symptoms we call histamine intolerance. If you have been suspecting some foods are not agreeing with you and have not got anywhere with your research may be you have a Histamine intolerance. I will list some high histamine foods later below. I normally suspect my clients may have a hitamineintolerance when they have been sick for a long time but not able to pin point what may be causing their symptoms. It may have been going on for years with not clear diagnoses.
How Do I Know If I Have A Histamine Intolerance?
Here are some common symptoms associated with Histamine Intolerance:
Diarrhoea
IBS
Chronic constipation
Stomach cramps
Nause
Vomiting
Flushing of chest and face
Headaches
Tiredness
Weepy eyes, runny nose
Eczema
Skin rashes
Fast heart beating or irregular heart beat
Dysmenorrhoea
Chills and shivers
Low blood pressure
Psychological changes
How To Solve Histamine Intolerance?
A good approach to getting on top your symptoms of histamine intolerance is to learn which foods are triggering your symptoms. There are foods that are high in Histamine and those that are low. There are also foods that release histamine and those that block an enzyme in the gut called diamine oxidase (DAO) that clears histamine from the body.
Apart from diet there are Nutritional supplements that can help bring relief to this condition also.
Which Foods are High in Histamine?
Alcohol, wine and beer
Pickled, and fermented foods
Aged cheeses
Cured meats, smoked foods
Some Beans and pulses
Citrus fruits
Vinegar
Shellfish
Food kept in fridge especially animal proteins or fish
Chocolate
Pumpkin seeds
Tomatoes
Tea
Foods That Release Histamine
Egg whites
Additives, flavourings
This list is not complete however it gives an idea of some of the high histamine foods and those that contribute to histamine release. Can you identify any of these food making your symptoms escalate? If you decide to see if you may benefit from a low histaine diet remove those foods high in histamine from your diet and observe if there is any improvement to your symptoms. If there are it maybe a sign that you are on the right path. Some people benefit from suplementing with DAO enzyme also to help to further break down dietary histamine.
what foods can eat on a low histamine diet?
You can eat freely foods and drinks that are not high in histamine. If you feel you are still eperinecing food related symptoms this may be an indication that there are other underlying factors that are contributing to your health problems. If you are struggling to identify a food sensitivity test may be very usefull to help in point those foods and drinks that maybe causing an immune reactions.
Can I Test For Histamine Intolerance?
It is possible to test for DAO and Histamine and also the histamine/DAO ratio via a blood test. You can also get your genes tested to see if you have snips on your DAO or HNMT gene that is responsible for histamine in the lungs and the nervous system. Identifying if you have a genetic weakness in any of these pathways can be beneficial to understand how to deal with your health issues.
Can Nutrition Help With Histamine Intolerance?
Absolutely! There are key nutrients involved in the degradation of Histamine. Supporting your body with the correct nutrients such as:
Vitamin B6
Vitamin C
Zinc, Copper, Magnesium, Manganese
Vitamin B1, B12 , Folate
Having an optimum methylation and good gut health are also key to healthy histamine balance.
Are There Supplements I Can Take For Histamine Intolerance?
DAO enzyme
Non histamine probiotics
Quercetin
Luteolin
Vitamin C can be helpful
If you need help with a Nutritional approach or investigate your health concern further get in touch with me and book in for a gut discovery call https://calendly.com/susandavisnutrition/30min
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