Histamines & Your Gut: Frenemies With Benefits (Most of the Time)
Let’s talk about histamines—those sneaky little compounds that sound like a '90s rock band but are actually the drama queens of your immune system.
We usually think of histamines as the culprits behind allergies—cue the sneezing fits, watery eyes, and your annual love affair with antihistamines. But histamines also play a big role in digestion, brain health, and—you guessed it—gut health.
Yep. These guys aren’t all bad. But, like that friend who’s great in small doses but turns into a hot mess at the party, too much histamine can spell digestive disaster.
💡 So, What Are Histamines?
Histamines are chemicals your body produces as part of your immune response. Think of them as the bouncers of your immune system: when they sense trouble (like allergens or invaders), they show up ready to throw punches and protect the club (aka your body).
But histamines aren’t just muscle—they also help regulate your gut function, act as neurotransmitters, and support stomach acid production (hi there, digestion!).
The catch? Too much histamine can create chaos. Especially if your body can’t break them down fast enough. That’s when you enter the realm of histamine intolerance.
🚨 Signs Your Gut Might Be at War With Histamines
If your histamine levels are higher than your ability to clear them out, you might experience:
Gas and bloating (hello, food baby)
Diarrhea or constipation (gut mood swings)
Brain fog
Skin rashes or hives
Headaches or migraines
Heart palpitations
Anxiety (yes, your gut and brain are in constant gossip mode)
🧀 The Usual Suspects: High-Histamine Foods
Unfortunately, some of the tastiest foods are also the biggest histamine offenders. If you’re dealing with histamine intolerance, you may want to put these foods on a “watch list”:
Aged cheeses (sorry, cheddar lovers)
Fermented foods like sauerkraut, kimchi, kombucha (aka gut health's mean girls)
Cured or smoked meats (pepperoni, salami, bacon—sigh)
Alcohol (wine and beer especially—insert tiny violin here)
Vinegar and anything pickled
Canned fish (like tuna or sardines)
Leftovers (yes, even healthy ones—histamines grow over time!)
Tomatoes, spinach, eggplant, and avocados (yep… your guac might be gaslighting you)
And just for extra drama: Some foods don’t contain much histamine but trigger histamine release—like strawberries, citrus, bananas, chocolate, and shellfish.
🛠️ How to Deal with Histamine Havoc
Don’t worry, you don’t have to live on air and rice cakes. If histamines are messing with your gut, here are some smart steps:
1. Support your DAO enzyme
This little enzyme is your body’s histamine bouncer. Help it out by getting enough:
Vitamin C
Vitamin B6
Magnesium
Copper
2. Eat fresh, baby!
Histamines increase the longer food sits around, so skip leftovers (or eat them within 24 hours), and opt for freshly cooked meals.
3. Go low-histamine for a bit
Try a low-histamine diet for 2–4 weeks to calm your gut. Slowly reintroduce foods and see what’s truly causing chaos. Yes, it’s basically speed-dating for your gut.
4. Avoid histamine triggers
This includes stress. Yep—stress is the ultimate internal drama queen and can impair your ability to process histamines.
5. Talk to a professional (like me 😉)
If your gut feels like it’s running its own soap opera, it's time to investigate further. You might need gut healing, enzyme support, or to address deeper issues like SIBO or leaky gut.
💬 Bottom Line:
Histamines aren’t evil. They’re like spicy food—great in moderation, a full-on disaster if overdone. If your gut is acting out and you're reacting to foods that used to be your BFFs, it may be time to explore histamine intolerance as the missing piece of your health puzzle.
Remember, you don’t have to suffer in silence—or give up cheese forever (hallelujah). You just need a personalized approach, some food swaps, and a little support.
✨ Feeling confused or overwhelmed by histamines, bloating, or gut drama? Book a free discovery call with me and let’s figure out what’s going on—so you can eat, live, and feel better. 👇
