A swollen face, itchy skin or persistent headache with no apparent cause? Then you might be suffering from a histamine allergy. Officially not an allergy, but a condition or intolerance.
Find out below what a histamine allergy is, what symptoms are associated with it, how to test for it and what you should and shouldn't eat if you have a histamine-sensitive body.
What is a histamine allergy?
Histamine is a substance that occurs naturally in your body as well as in food. It plays a role in your immune system, digestion and as a messenger in your nervous system. People with histamine allergy (also called histamine intolerance) are hypersensitive to histamine. Your body does not break down histamine adequately, so it accumulates and causes symptoms.
Although it is not a classic allergy (as with pollen or dust mites), the symptoms are often similar-and thus confusing.
Histamine allergy symptoms
Symptoms can vary and vary from person to person. For example, you can sometimes tell by your face and skin that you have a histamine allergy, but other symptoms play out invisibly. The most common allergy histamine symptoms are:
- Skin complaints such as itching, hives or rashes
- Bloating, abdominal pain or diarrhea
- Headache or migraine
- A stuffy nose or runny nose
- Fatigue or brain fog
- Rapid heartbeat or dizziness
- Eye or facial reactions such as swelling or redness
Because these symptoms can also belong to other conditions, it is sometimes difficult to recognize that histamine is the culprit.
How do you know if you have a histamine allergy?
If you suspect your symptoms are due to histamine, you can do a histamine allergy test. There are several options:
- Elimination diet: temporarily eliminate histamine-rich foods to see if symptoms diminish.
- Blood tests: to measure the enzyme DAO (diamine oxidase), which breaks down histamine.
- Urine test: to determine histamine levels in your body.
Note: Always consult with an (orthomolecular) therapist or physician before starting testing or adjusting your diet.
What not to eat with histamine allergy?
Food plays a major role in histamine sensitivity. Some products are naturally high in histamine, while others hinder its breakdown.
Products better not to eat with histamine allergy include:
- Aged cheeses, wine, beer
- Smoked or dried meat and fish
- Tomatoes, spinach, eggplant
- Avocado, banana, citrus fruit
- Chocolate and nuts
- Fermented products such as sauerkraut, yogurt or soy sauce
- Leftover or long-preserved food (histamine increases after preparation)
Read more about suitable alternatives in our article on histamine allergy foods.
What do you eat in case of histamine allergy?
Although eliminating foods may take some searching at first, fortunately there are plenty of options that your body does tolerate well:
- Fresh, unprocessed vegetables such as zucchini, broccoli, carrot
- Gluten-free grains such as rice and quinoa
- Fresh (not marinated) meat or fish
- Herbal tea (without caffeine), water, coconut water
- Apple, pear, blueberries
A food diary can help you discover connections between diet and symptoms. In this way, you get to know your body better and better.
Are there pills for histamine allergy?
There are supplements that support the body in breaking down histamine. These are also called histamine allergy pills. Consider:
- DAO enzyme supplements: help break down histamine from food faster.
- Vitamin C and quercetin: natural antihistamines.
- Probiotics: help restore a healthy gut microbiome, which is essential for histamine intolerance.
Health problems are often not solved with food or supplements alone. Always look to see if more in your lifestyle can contribute to the balance in your body, think: stress regulation, sleep and mindset.
