& Histamine
MeetDr.Meg
I’m Dr. Meg Mill, like you, I've walked a long, tough road with my own health. Since childhood I battled with chronic allergies, skin problems, GI issues, sensitivities, and anxiety. I moved from one specialist to another, always seeking answers, yet leftwithnone.
TheturningpointcamewhenIfoundfunctionalmedicine.Irealizedthetruehealing power lies in understanding and addressing the root causes of our symptoms. Through this journey, I not only healed myself but also discovered a profound passionforhelpingothersfacingsimilarbattles.
Now,withhundredsofsuccessstoriesundermybelt,Iwanttoextendthislifelineto you. My approach isn't just about managing symptoms; it's about transforming lives. I’ve developed a unique, compassionate method that combines the best functionalmedicineapproaches,tailoredtoeachindividual'sneeds.
Iputtogetherthisguidebecausewhenyou'rehavingmysterysymptomsandyou're not feeling like yourself, having answers from a trusted source can be the catalyst thathelpskick-startyourhealing.
So,let'sdivein!
YourBody'sReactiontoHistamine
When the immune system detects an allergen, histamine is released from mast cells andbasophils Itincreasesthepermeabilityofbloodvessels,allowingimmunecellsto reach the affected area more easily It is a chemical involved in immune response, metabolism,anddigestion.
Histamine often gets misunderstood Yet, it's crucial for our health As a key player in the immune system, histamine helps eliminate allergens, communicates with the brain,andaidsdigestionbystimulatingstomachacidrelease
Normally, the body regulates histamine levels using the DAO (Diamine oxidase) enzyme, which breaks down excess histamine But if there's a DAO shortage or an overloadofhistamine,itcanleadtoanaccumulation
This can cause inflammation, immune and autoimmune issues, and a range of symptoms like hormonal imbalances, migraines, skin problems, digestive distur- bances, sleepissues,bladderconcerns,anxiety, rapid heart rate, blood sugar fluctuations,seasonalallergies,andmore
Two key enzymes are responsible for metabolizing histamineinourbodies.
Diamineoxidase(DAO)isanenzymeprimarilyproducedinthesmallintestine'smucosa, playingavitalroleinregulatingguthistaminelevels Histamineisfoundincertainfoods, released from immune cells, and is involved in immune responses and other bodily functions.
DAO degrades histamine through oxidative deamination, converting it into imidazole acetaldehyde and hydrogen peroxide, thus preventing its excessive absorption into thebloodstream Thisprocessiscrucialforavoidinghistamineoverloadinourbodies
Factors like gut diseases, an imbalanced microbiome, genetics, certain medications, and dietary components can influence DAO activity. Histamine intolerance is often linked to DAO deficiency or impaired activity. Therapeutic approaches include DAO supplements(clickhere)anddietaryadjustmentstomanageand,mostimportantly, healing your gut to improve DAO activity The most common reason this enzyme is depletedisunderlygutissues.Therefore,guthealingprotocolsareafoundationpiece forresolvinghistamineoverload.
ThesecondenzymeishistamineN-methyltransferase(HNMT),whichdetoxifies histaminebymethylatingit,allowingforitssaferemovalthroughurine
Commonsymptomsofexcesshistamineinclude:
Headaches, migraines Rash, hives, itchy skin Fatigue, dizziness
Gastrointestinal issues Flushing
Changes in blood pressure Nasal congestion, sneezing Asthma, or difficulty breathing Fatigue. Heart
Palpitations Dizziness, Anxiety, Difficulty concentrating Diarrhea (PMS) or cause irregular periods
Flushing Joint Pain Sleep
Disturbances:Difficultyfalling asleeporstayingasleep
HightorLowbloodpressure
Hives
Vertigo
CommoncausesofHistamineIntolerance:
Gut infections or imbalance of gut bacteria, including small intestinal bacterial overgrowth(SIBO),H.Pylori,CandidaorParasites
Geneticmutations
Mastcellactivationdisorders(MCAS)
Certainmedications
NutrientDeficiencies
LeakyGutSyndrome
Iworkwithmyclientstouncovertherootcausesofhistamineintolerancetoachieve afullrecoveryandoptimalhealth.Guthealingisanessentialsteptoovercoming histamineintolerance
However,whenworkingonguthealingandhistamineintoleranceyouneedtowork withsomeonewhoisexperiencedinbothareas Manyofthetraditionalguthealing protocolswillactuallyaggregatehistamineintolerance
Itisessentialtotakethecorrectstepsinthecorrectordertoresolveandnot aggravatesymptomsofhistamineintolerance
TheRoleofHormonesinHistamineIntolerance
1 EstrogenandHistamineRelease
Estrogen,theprimaryfemalehormone,hasadirectimpactonhistamine Mast cells(thecellsthatreleasehistamine)haveestrogenreceptorsontheirsurface Whenestrogenlevelsarehigh,itcancausethesemastcellstoreleasemore histamine Thisiswhymanywomennoticetheirhistamine-relatedsymptoms likemigraines,bloating,orrashes getworsearoundovulationorduring pregnancywhenestrogenlevelsareattheirpeak.
2 EstrogenandDAOInhibition
YourbodyreliesonanenzymecalledDiamineOxidase(DAO)tobreakdown histamine,especiallythehistaminecomingfromfoods.Here’stheproblem: estrogencaninhibitDAO.Whenestrogenlevelsrise,DAOactivitydrops,andyour bodystrugglestobreakdownhistamineeffectively Theresult?Morehistaminein yoursystem,whichcanexacerbatesymptomslikeheadaches,anxiety,and digestiveissues.
3 Progesterone’sProtectiveRole
Progesterone,anotherkeyhormoneinthefemalebody,helpsbalanceout estrogen’seffects.ItstabilizesmastcellsandpromotesDAOproduction.Thisis whywhenprogesteronelevelsarehigh(likeduringthelutealphaseofyour menstrualcycle),youmayfeelbetter However,whenprogesteronedropsbefore yourperiod,histamineintolerancesymptomscanflareup
4 StressHormonesandHistamine
Cortisol,yourbody’sprimarystresshormone,alsoplaysaroleinhistamine intolerance.Chronicstresscanleadtomastcellactivationandmorehistamine release.Thiscreatesaviciouscycle stressincreaseshistamine,andexcess histaminecanmakeyoufeelevenmoreanxiousandfatigued
LowHistamineDiet:
A low-histamine diet can be a great starting point to manage symptoms of histamine intolerance or mast cell activation disorders, while you work in identifyingtherootcause Itcanbeagood way to lower your histamine load and evaluateifyoursymptomsareimproving Iknowfrompersonalexperiencehow challengingitcanbetonavigatea low-histaminediet.Theseareoften healthy foods that you may be trying to eatforthenutrients.Whilethisisagood startingpointforinvestigation,itisnota long-termsolution.Trueresolutionis foundbyresolvingtherootcauseor causesofyourhistamineoverloadand optimizingthebreakdownofhistaminein yourbody.Onceyouresolvetheseissues, youshouldbeabletoenjoythesefoods again Icreatedalistofsomeofthemost importantfoodstoconsiderifyouare strugglingwithhistamineintolerance Of course,individualtolerancevaries,soyou'll stillneedtofigureoutyourpersonal triggers.
Tip-freezeleftovermeatsimmediately,cooksoonafterbutchering Meats
LeftoverMeats:Asmeatagesorisstoredaftercooking,histaminelevelscan increaseduetobacterialactivity.Thismakesleftovermeatspotentially problematicforindividualswithhistamineintolerance
AgedMeat:Agingmeatinvolvesprocessesthatcanleadtohigherhistamine content,astheagingprocessallowsforthegrowthofbacteriathatproduce histamine
GroundMeat:Groundmeathasmoresurfaceareaexposedtobacteria,leadingto quickerhistaminedevelopment,especiallyifnotstoredandhandledproperly.
Pork:Pork,especiallywhenaged,cured,orimproperlystored,canbehighin histamine
CuredMeats(Sausage,Salami,HotDogs):Thecuringprocessofteninvolves fermentationorslowaging,bothofwhichcanleadtohighhistaminelevels
SmokedorCannedFish:Smokingandcanningprocessesdon'tnecessarily eliminatehistamine-producingbacteria,andinsomecases,theycancontribute tohistaminedevelopment.
Shellfish,Roe,Caviar:Thesearenaturallyhighinhistamineorcanaccumulate histamineifnotfresh.
FishNotGuttedandCookedImmediatelyAfterBeingCaught:Freshnessiskeyin preventinghistaminebuildupinfish Thelongerthefishisstored,especiallyifnot guttedimmediately,themorehistaminecandevelop
FishSauces:Fermentationisakeypartofmakingfishsauces,andthisprocesscan leadtohighhistaminelevels
CannedorPickledMeats,Fish:Canningandpicklingdon'tnecessarilyreduce histaminecontent;insomecases,thesemethodscanincreaseit
BoneBroth:Longcookingtimescanleadtoincreasedhistaminelevelsinbone
Buttermilk: Buttermilk is a fermented dairy product. The fermentation process can lead to the formation of histamine because of the presence of bacteria that produce histamine duringfermentation
FermentedDairy(Yogurt,Kefir,CheesewithCultures):Theseproductsundergo fermentationprocessesthatencouragethegrowthofbacteria,someofwhichare histamine-producing Thelevelofhistamineintheseproductscanvarydepending onthelengthoffermentationandthestrainsofbacteriaused
SourCream:Similartootherfermenteddairyproducts,sourcreamcancontain histamineduetothefermentationprocessitundergoes
DairyProductswithAdditives,Flavorings,Sweeteners,Coloring,etc.:Whilethese additivesthemselvesarenotnecessarilyhistamine-rich,theycansometimes triggerhistaminereleaseorexacerbatehistamineintolerancesymptomsin sensitiveindividuals Theprocessinginvolvedintheseproductscanalsoaffect theirhistaminelevelsorhistamine-releasingpotential. Eggwhitesarevariableandcanbothersomepeoplewithhistamineintolerance.
Fruits
Dried Fruits: Drying fruits can concentrate histamine and other biogenic amines Moreover, during the drying process, microbial activity can increase, leading to higherhistaminelevels.
Avocados:Avocadosareknowntobehighinhistamineandcanalsoactas histaminereleasers,potentiallyexacerbatingsymptomsinindividualswith histamine intolerance. Jams, Jellies, Preserves: These products often contain highhistaminefruitsand additionalingredientslikesugar,whichcanexacerbatehistamineintolerance symptoms.Theprocessingandstorageoftheseproductsmayalsocontributeto higherhistaminelevels
Strawberries:Whilenothighinhistaminethemselves,strawberriesareconsidered histamineliberators,meaningtheycantriggerthereleaseofhistamineinthe body OverripeFruits:Asfruitsoverripen,theycandevelophigherlevelsofhistamine due toincreasedbacterialactivity.Thismakesoverripefruitspotentiallyproblematic for those with histamine intolerance FrozenorCannedFruit:The histamine content inthesefruitsdependsontheir initialhistaminelevelsbeforeprocessingandhowtheywereprocessed Canned fruitsmighthavehigherhistaminelevelsduetothecanningprocess Banana,Citrus
Fruits:Bananasandcitrusfruits(likeoranges,lemons,andlimes) areknowntobehistamine-releasingfoods Theymightnotbehighinhistamine themselvesbutcantriggerthereleaseofhistamineinthebody
Vegetables
Fermented Vegetables (Kimchi, Sauerkraut, Pickles): Fermented foods, including kimchi, sauerkraut, and pickles, are typically high in histamine. The fermentation processencouragesthegrowthofbacteriathatproducehistamine
Tomatoes:Tomatoesareknowntobehistamine-releasingfoods.Whiletheymay notbehighinhistaminethemselves,theycantriggerthereleaseofhistaminein thebody Nightshades(Eggplant):Eggplant,amemberofthenightshadefamily,is often consideredtobeahistamine-releasingfood,similartotomatoes Itmightnotbe highinhistaminebutcancontributetohistamine-relatedreactionsinsensitive individuals.
Olives:Olives,especiallythosethatarefermentedorcured,canbehighin histamine
Spinach:Spinachisanotherfoodthatisconsideredtohavehighhistamine content.
Peanuts and Peanut Butter: Peanuts and peanut butter can be problematic for individuals with histamine intolerance Peanuts are known to contain histamine and can also act as histamine releasers, potentially exacerbating symptoms in sensitive individuals. Additionally, the processing of peanut butter can influence itshistaminecontent
WalnutsandCashews:Thesenutsaregenerallyconsideredtobehighin histamineorhistamine-releasing.Aswithothernuts,thelevelofhistaminecan varydependingonfactorslikestorageconditionsandfreshness Walnutsand cashews,likepeanuts,cancontributetohistamine-relatedreactionsin susceptibleindividuals.
Nuts
Beans/Legumes
CannedBeans:Canningdoesnoteliminatehistaminethatmayalreadybepresent in the beans In fact, the histamine levels can increase due to the canning process and storage Beans, in general, are susceptible to microbial action, which can lead tohistamineformation.
Soy/Edamame:Soybeans,includingedamame(youngsoybeans),canbe problematicforthosewithhistamineintolerance.Theycancontainhistamineand alsoactashistaminereleasers,exacerbatingsymptomsinsensitiveindividuals.Soy
Sauce:Asafermentedproduct,soysaucetypicallycontainshighlevelsof histamine.Thefermentationprocessencouragesthegrowthofbacteriathat producehistamine.
Grains
Wheat Germ: Wheat germ itself is not typically high in histamine, but it can be a problematic food for some individuals with histamine intolerance. This is because wheat germ can be a histamine liberator, potentially triggering the release of histamine in the body Additionally, wheat germ is often found in processed foods, which might contain other histamine-releasing ingredients or additives.
Drinks:
AlcoholicBeverages(Beer,Wine,Liquor):Alcoholicdrinks,especiallybeerandwine, are high in histamine. The fermentation process involved in their production often leadstotheformationofhistamine Sometypesofliquormayhavelowerhistamine levelsbutcanstilltriggerhistaminereleaseinthebody.
TeaIncludingGreenTea:Teaisknowntobeahistaminereleaser Whilenothigh inhistamineitself,itcanstimulatethebodytoreleasehistamine,whichcan exacerbatesymptomsinsensitiveindividuals
Soda or Other Carbonated Beverages: Sodas and other carbonated beverages often contain additives, preservatives, and sugars that can be problematic for thosewithhistamineintolerance.
FermentedBeverages(Kombucha,Beer,Cider,Wine):Fermentationleadsto histamineformation,makingthesebeverageshighinhistamine.Kombucha,beer, cider,andwinecanallbeproblematicforindividualswithhistamineintolerance
FlavoredDrinks,EnergyDrinks:Theseoftencontainvariousadditives, preservatives,andartificialcoloringsthatcantriggerhistaminereleaseor aggravatehistamineintolerancesymptoms.
Condiments:
Many condiments contain artificial color and flavoring along with vinegar. Vinegar isafermentedproduct,andthefermentationprocesscanleadtotheformationof histamine Thismakesmosttypesofvinegarpotentiallyproblematicforindividuals withhistamineintolerance.
Freshness is also key - histamine increases as foods age. My advice is to stick to fresh, whole, low-histamine foods as much as possible. Preparing meals at home canmakethiseasier
Choose fresh over canned, aged, or processed. Cook meat, poultry, and fish soon afterbutchering/catchingandfreezeleftovers immediately.
Checklabelsforhistamine-releasingfoodsoradditiveslikeyeastextract. TakeDAOenzymesupplementswithmealsifneeded Clickhere
Whilethelistoffoodstoavoidisprettyextensive,therearealotoffoodsyoucaneat. Instead of focusing on what you can't have, try to build your low-histamine diet aroundeverythingyoucan Somelowhistaminefoodsinclude:
Freshorganic,grass-fedmeats
Freshwild-caughtfish
Freshvegetables(withtheexceptionoftheoneslistedabove)
Gluten-freegrains(rice,quinoa)
Coconutmilk,hempmilk,almondmilk,andricemilk
Eggyolks
Freshfruit(withtheexceptionthefruitlistedabove)
Oliveoilandcoconutoil
Freshherbs
In GuidetoHistamineIntolerance, you receive an extensive selection of foods that are recommended, those to steer clearof,andthosewithvaryingeffects, all accompanied by detailed meal plans, recipes, and a systematic approach to identifying your unique triggerswithoutfeelingfooddeprived.
SupplementstoHelpwithHistamineIntolerance:
Histadigest:Diamineoxidase(DAO)isan enzymethatyourbodyusestobreakdown histamine.Whenyourbodydoesn'tproduce enoughDAO,orifthere'sanexcessof histamineduetomastcellactivationor othertriggers,supplementingwithDAOmay benecessarytoassistinhistamine clearance.CLICKHEREformyspecially formulatedDAOenzymes.
HistaRelief:Thisisaspeciallyformulated fantasticblendofflavonoids,antioxidants, proteolyticenzymes,andbotanicals Itis greatformastcellactivation,histamine intolerance,andallergies CLICKHERE
LowHistamineProbiotic:Somebacteriain theguthavethecapabilitytoproduce histamine,whichcanexacerbatesymptoms inindividualswithhistaminesensitivity orconditionssuchasMastCellActivation Syndrome(MCAS).Thisiswhyit'scriticalfor thosesensitivetohistaminetochoose probioticsthatarespecificallylabeledaslow inhistamine-producingspecies.CLICKHEREf
MethylBComplex:Weneedtobeableto methylateinordertobreakdownhistamine inourbody.Howevermanyofushave geneticvariationslikeMTHFRthatinhibitus fromcorrectlyutilizingfolicacid.Thisiswhy itveryimporatnttobeusingaBcomplex thatworksfornotagainstyourbody.CLICK HEREforourspeciallyformulatedMethylB Complex.
Quercetin:Quercetin,apotentcompound thatactsasasignificantanti-inflammatory agentandatreasuretroveofantioxidants. Notonlydoesitenrichyourdietwithhealthpromotingflavonoids,butitalsofunctionsas astabilizerformastcells,potentially reducinghistaminelevelsandoffering naturalrelieffromrelatedsymptoms.CLICK HEREformyfavoritequercetin,
LiposomalVitaminC:helpsstabilizethe releaseofhistaminefrommastcells By stabilizingmastcells,VitaminCcanhelpto reducetheexcessivereleaseofhistamine CLICKHEREformyfavoriteVitaminC
NextSteps
I hope you find this handout helpful as an initial guide to reducing dietary his- tamine However, fully optimizing histamine levels in your body often takesexpertguidanceandanabundanceofresources.
I work with my clients to uncover the root causes of histamine intolerance to achieve a full recovery and achieve optimal health. Gut healing is an essential step to overcoming histamine intolerance, along with uncovering other rootcauses.
However,whenworkingonguthealingwithhistamineintolerance,itisessential to work with someone who is experienced in both areas. Many of the traditionalguthealingprotocolswillactuallyaggregatehistamineintolerance.
Itisessentialtotakethecorrectstepsinthecorrectordertoresolveandnot aggravatesymptomsofhistamineintolerance.
I’m passionate about helping my clients find food freedom, even with histamine intolerance and other food sensitivities. If you ' re ready to heal your rela- tionship with food and feel your best, I invite you to book a discovery callwithmetogetstarted!
On this call, we'll discuss your unique situation and begin formulating a plan tailoredtoyourneeds.Let'sworktogethertoturnyoursymptomsintoastory of the past and guide you toward a life brimming with energy, vibrancy, and confidence.
Bookyourdiscoverycalltoday, and start your journey to a life filledwiththevitalityyoudeserve.
InHealth, Meg