Spring is here (sort of), and with spring usually comes the beginning of seasonal allergies.
We are all familiar with the sneezing, itchy eyes, and congestion that typical environmental allergens like birch pollen or ragweed can induce. What people tend to not be as familiar with is the compound responsible for these symptoms: histamine.
What is Histamine?
Histamine is a biological compound involved in many bodily functions, including:
- Allergy Response: Histamine is released from mast cells in response to an immune reaction to an allergen (e.g., pollen, dust, peanuts). It causes inflammation, swelling, itching, hives, redness, and heat.
- Stomach Acid Production: Histamine stimulates increased acid secretion in the stomach.
- Cardiovascular System: Histamine can cause blood vessel dilation and increased heart rate.
- Nervous System: Histamine plays a role in wakefulness, sleep regulation, appetite, and cognitive function.
We encounter histamine in two main ways:
- Endogenous: From within our body
- Exogenous: Outside of our body
Endogenous Histamine (Produced Inside the Body)
Mast Cells: These immune cells line all organs that connect with the exterior world (skin, GI tract, sinuses, airways) and store histamine. When an allergen is encountered, large amounts of histamine are released directly into the bloodstream.
Digestive Tract: Certain bacteria in the gut can produce histamine. These bacteria are often associated with inflammatory and dysregulated digestive health.
Exogenous Histamine (From External Sources)
Many foods contain histamine, especially fermented or processed foods, because histamine is made from histidine. High-histamine foods include:
- Processed or cured meats
- Fermented alcohol like wine and beer
- Sauerkraut, kimchi, fish sauce
- Canned tuna
- Certain vegetables like tomatoes, eggplant, and spinach
When histamine levels in the blood increase beyond a certain threshold, whether from internal or external sources, it can cause symptoms such as flushing, heat, itchiness, or swelling. Taking an antihistamine blocks histamine from binding to its receptors, reducing symptoms like itching, sneezing, and congestion.
What is Histamine Intolerance?
Think lactose intolerance, but for histamine. Lactose intolerance arises with a deficiency of the enzyme lactase, while histamine intolerance arises with a deficiency and/or reduced ability of the digestive enzyme diamine oxidase (DAO). This leads to dietary histamine not being degraded properly leading to increased absorption of histamine into the body.
Three Key Differences Between Allergies and Histamine Intolerance
1. Location of Reaction:
- Allergic Reactions tend to be localized:
- Eyes/Nose: Congestion and sneezing after pollen exposure
- Skin: Itching after contact with a pet
- Lungs: Wheezing or shortness of breath from inhaled allergens
- Severe reactions (e.g., anaphylaxis) can be systemic.
- Histamine Intolerance typically presents with systemic symptoms, such as:
- Digestive concerns – bloating, gas, cramping, nausea
- Hives/itching all over the body
- Flushing
- Swelling of the eyes/face
- Headaches
2. Onset of Reaction
- Allergic Reactions happen quickly (within 15 minutes to 1 hour) after exposure to a trigger.
- Histamine Intolerance develops more gradually and doesn’t have an instantaneous reaction.
3. Identifiable Triggers
- Allergic Reactions follow a predictable pattern:
- Seasonal (spring or fall)
- Environmental (e.g., symptoms flare up at a farm or around pets)
- Histamine Intolerance has less identifiable patterns but improves with the removal of high-histamine foods.
Understanding the Root Cause of Your Reactions
When dealing with chronic or systemic allergy-like symptoms, it’s essential to consider both internal and external sources of histamine. Histamine intolerance is not an allergy to histamine—it’s an enzyme deficiency that mimics an allergic reaction.
How to Reduce Your Histamine Load
Reduce Your Dietary Histamine
Before you eliminate any foods you should consult with a healthcare provider who understands histamine. Many foods contain histamine and most of them have small amounts that your body can handle. I always suggest looking for the most significant sources and creating a short term, sustainable plan.
In my practice, the most common form of dietary histamine I see is alcohol, especially:
- Wine
- Beer
- Other fermented alcohol
Other major histamine-rich foods to consider reducing or eliminating:
- Charcuterie board foods: Cured meats, sausages
- Fermented foods: Pickles, sauerkraut, kimchi, soy sauce, fish sauce
- Canned fish: Tuna, mackerel
- Certain vegetables: Tomatoes, spinach, eggplant
Support a Healthy Gut Lining
A healthy gut lining is crucial for proper enzymatic breakdown of histamine. Inflamed gut lining = reduced DAO activity. Some studies actually cite DAO as a marker of the health of the gut lining and in certain inflammatory bowel diseases like Crohn’s, DAO activity has been discussed as a marker of disease severity.
So, in supporting histamine intolerance we want to first and foremost support a healthy gut lining:
- Ingredients like L Glutamine,N-Acetyl-glucosamine, zinc carnosine, aloe vera can be beneficial for supporting a healthy digestive tract
- Eating whole foods rather than packaged or processed
- Consider working with a practitioner who understands digestive health if you have consistent digestive issues.
Improve Histamine Breakdown
Here are some natural ways to help clear histamine:
- Vitamin C: Plays a key role in histamine balance – helps maintain stable break down of histamine
- Vitamin D: Supports a regulated immune response and reduces the histamine release from mast cells.
- DAO Enzyme Supplementation: Supports the breakdown of histamine in the gut if taken with a meal
By understanding the difference between allergies and histamine intolerance, you can take targeted steps to manage your symptoms and improve your overall well-being.
References
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