Histamine Intolerance: The Allergy You Didn’t Know You Had

If you’ve ever broken out in hives from avocado toast, felt drunk on two sips of wine, or had a sneezing fit after eating leftovers, welcome to the strange world of histamine intolerance; the allergy you didn’t even know you were hosting.

It’s not all in your head. It’s in your histamines.

What Is Histamine?

Histamine is a chemical your body naturally makes. It helps with digestion, immune responses, and, you guessed it: allergic reactions. It’s basically the bouncer at Club Immune System.

While most people break down histamine without a problem, some of us have a shortage of the enzyme DAO (diamine oxidase), the body’s natural histamine bouncer. When DAO is low or overwhelmed, histamine builds up like a frat party with no supervision.

Cue the chaos and the house music.

Symptoms of Histamine Intolerance

• Bloating and gas (of course)

• Flushing, hives, and skin rashes

• Headaches and migraines

• Runny nose or congestion after eating

• Anxiety, irritability, or feeling “off”

• Heart palpitations or dizziness

• Trouble sleeping (the wide awake at 3AM club)

• Weird PMS, period issues, or hormonal shifts

Sounds like a list of 27 other things, right? That’s the problem. Histamine intolerance often masquerades as anxiety, IBS, or just “being sensitive.”

High-Histamine Offenders

Histamine levels increase in food the longer it ferments, ages, or sits around (inside your belly and out). Here are some major culprits:

Fermented & Aged Foods:

• Sauerkraut, kimchi, vinegar

• Aged cheeses

• Wine, beer, kombucha

• Cured meats (salami, pepperoni)

Leftovers:

• Especially meat, fish, and cooked grains

• The longer they sit, the higher the histamine

Other Triggers:

• Avocados

• Tomatoes

• Spinach

• Eggplant

• Shellfish

• Chocolate (yeah…sorry about that one. I’m still not over it)

But Wait! Why Me?

Histamine intolerance can be triggered or worsened by:

• Gut imbalances (like SIBO, Candida or leaky gut)

• Mold exposure

• Nutrient deficiencies (Vitamin C, B6, Copper)

• Chronic stress (Ugh. It’s back again)

• Medications that block DAO or increase histamine release

What You Can Do About It (Without Losing Your Mind)

1. Cool Down the Fire

   • Try a low-histamine diet for 2-4 weeks

   • Rotate fresh, non-aged foods

   • Use frozen meats instead of fresh cuts that sit around

2. Support DAO Naturally

   • DAO supplements (especially before high-histamine meals)

   • Vitamin C, quercetin, and magnesium can help

3. Heal the Gut

   • Address SIBO or other gut drama

   • Support digestion with enzymes and bitters (low-histamine-safe ones)

4. Manage Stress

   • Your nervous system is directly linked to histamine release

   • Breathwork, yoga, walks, therapy, whatever makes you exhale

5.      Here’s a list of histamine-supporting supplements—meaning they may help break down or regulate histamine levels in the body (especially helpful for those dealing with histamine intolerance or mast cell issues):

DAO Support (Diamine Oxidase – the main enzyme that breaks down histamine in the gut)

• DAO Supplements (e.g., Umbrellux DAO, HistDAO) direct enzyme support for breaking down histamine in the digestive tract

• Vitamin B6 (Pyridoxal-5-Phosphate/P5P) cofactor for DAO production

• Vitamin C (non-citrus, low histamine sources) stabilizes mast cells, helps degrade histamine

• Copper (in balance with zinc) required for DAO activity, but must not be over-supplemented

HNMT Support (Histamine N-Methyltransferase – breaks down histamine in the brain and other tissues)

• SAMe (S-Adenosylmethionine) methyl donor that supports HNMT activity

• Magnesium glycinate or bisglycinate  cofactor in methylation and calming to mast cells

• Vitamin B12 (methylcobalamin or hydroxo form)  supports methylation

• Folate (methylfolate or folinic acid) for those with MTHFR variants; supports methylation

Mast Cell Stabilizers (to reduce histamine release)

• Quercetin potent flavonoid that helps stabilize mast cells and reduce histamine release

• Luteolin anti-inflammatory and mast cell calming

• Vitamin D3 modulates immune response; low levels may worsen histamine issues

• Zinc  essential for immune regulation and DAO function

• Omega-3s (Algae-based for low histamine)  anti-inflammatory support

 Liver & Gut Support (for processing histamine and overall detox)

• N-acetylcysteine (NAC) supports glutathione production and detox pathways

• Glutathione (liposomal preferred)  master antioxidant that helps manage inflammation and supports detox

• Digestive enzymes (non-histamine triggering blends)  help reduce the burden on your system

• Probiotics (histamine-lowering strains):

  • Lactobacillus rhamnosus GG

  • Bifidobacterium infantis

  • Bifidobacterium longum

  • Lactobacillus plantarum

(Avoid histamine-producing strains like L. casei, L. reuteri, L. bulgaricus, and S. thermophilus)

You’re Not Crazy. You’re Histamine Sensitive.

If your body reacts like it’s allergic to life, don’t gaslight yourself. This isn’t about being dramatic, it’s about your biology.

Histamine intolerance doesn’t mean you’re broken. It means your system needs a little less chaos and a little more support.

Skip the shame spiral, tune into your symptoms, and remember: you’re not overreacting. Your histamines are.

Need help decoding your food triggers or building a low-histamine plan that won’t make you cry into a rice cake? Book a consult, or grab my low-histamine grocery list to get started.