How To Treat Histamine Intolerance Naturally?
What are Histamines?
Histamine a naturally occurring compound produced by mast cells and basophils in response to any foreign particle or pathogen. It also occurs naturally in many foods we consume. Histamine is a part of our natural immune response & regulates physiological function in gut. It also acts as a neurotransmitter in the brain, spinal cord and uterus.
Our body produces histamines daily and also degrades/clears it after it serves the purpose. But the problem arises when the levels rise because of excess accumulation of histamines and slower clearance. High histamine levels can cause severe physical and mental distress, or even can cause death.
Histamine tolerance usually occurs due to failure of an enzyme DAO (Diamine Oxidase) that helps to clear the Histamines in the gut. There are innumerable medicines available to lower histamines. We knew them as Anti-allergic or Anti-histaminic drugs such as Cetrizine, Allegra, Montelukast. There are also many natural ways one can treat histamine intolerance. People rarely develop intolerance to histamines but the levels rise due to deficiency of DAO enzyme in the gut. DAO enzyme degrades the histamines present in foods in the digestive tract.
There is another enzyme which helps in degrading histamines in the nervous system; N-methyltransferase (HMT). It is the DAO which is mainly responsible for developing Histamine Intolerance.
What are the Symptoms of High Histamines?
The symptoms are most likely occur like an allergic reaction. Symptoms include:
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Itching
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Fatigue
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Watery, itchy or redness in eyes
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Running nose
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Abdominal cramps
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Headaches and migraines
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Wheezing (difficulty in breathing) and Asthma
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Anxiety and panic attack
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Sneezing or excess mucus production
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Unexplained throat irritation
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High or low blood pressure
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Hives (urticaria)
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Cramps or body pain
Causes
We produce the histamines in our body and are a necessary part of our inflammatory response. There are many foods which are high in histamines but these need to be a broken down by the enzyme DAO in the gut. Lower levels or DOA enzyme leads to an increase in histamine levels.. Not everyone having histamine intolerance has low DAO, one can be TH2 dominant. TH2 dominant individuals produce more histamines from food. There are many factors which lead to higher levels of histamines.
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Low levels of DOA
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Gut issues – SIBO, Gluten sensitivity, Crohn’s disease, Leaky Gut Syndrome, Colitis, IBS
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Foods high in histamines or foods which blocks DAO
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Foods that trigger the release of histamines
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Bacterial Overgrowth in the intestine
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Certain OTC medicines such as painkillers, antacids, antidepressants etc.
Foods high in Histamines
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Alcohol and fermented drinks such as beer, wine
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Cheese and yogurt
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Citruses including tomatoes
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Yeast and baked products
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Fermented foods such as dosa, idli, sauerkraut, vinegars, ketchup, mustard sauce, pickles
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Coffee, tea, chocolate and cocoa
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Seafood, leftover meats, salami and sausages
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Mushrooms and spinach
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Preservatives and colours
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Dried fruits such as figs, apricot
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Spices such as clove, chilly, cinnamon, black pepper
Treating Histamine Intolerance Naturally
Elimination Diet
Elimination diet is the best way to reduce the histamine overload is to decrease or eliminate the foods containing high histamines. The list mentioned above also contains foods which blocks the action of DAO enzyme or trigger the release of histamines. The meals should be cooked and consumed fresh because storing certain foods for longer time may increase the histamines in them. All frozen, canned and processed foods should be eliminated at once. We should cut these foods for at least of 3-4 weeks and then reintroduce one by one to watch any reactions.
Low Protein Diet
Foods containing high amount of protein are also high in histamines. As Histamines are structurally proteins so high protein diet can increase the histamine load in the gut. Storing or refrigerating high-protein foods increases the histamine content.
Supplements for Histamine Intolerance
Digestive Enzymes
They helps to breakdown the food, especially protein molecules in digestive tract. Betaine HCL also support protein digestion, which further promotes digestion in small intestine. Find a good broad spectrum digestive enzyme formula and few one also contain Betaine HCL and pepsin.
DAO enzyme Supplement
Increasing DAO levels by adding DAO supplement is the easiest way to handle food intolerances. They help to degrade the histamine levels in the blood, preventing a rise in histamine levels in the gut. Though DAO supplement don’t come cheap, but it’s better if you don’t want to go on a stricter version of elimination diet. [Study]
Forskolin
In studies, forskolin acts as a mast cell stabiliser by inhibiting the release of histamines from mast cells and basophils. One cap per day is the most common dose. [Study]
EGCG
EGCG is a polyphenol and antioxidant present in green tea. It also helps in mast cell stabilisation and inhibits histidine decarboxylase enzyme. Histidine decarboxylase is an enzyme which helps to breakdown Histidine to form histamine. Hence, inhibition of this enzyme prevents the conversion of histidine to histamine. One cap twice daily can serve the purpose. [Study]
Quercetin
It inhibits the production and release of histamines and other inflammatory allergic substances through mast cells degranulation. 200 mg of Quercetin 2-3 times per day helps lower the symptoms. Quercetin occurs naturally in foods but red onions, apple skin and grapes have the most. [Study]
L-theanine
Theanine is an amino acid present in green tea. It helps in mast cell stabilisation and hence lowers the histamine levels. Theanine has many other health benefits. It acts as CNS inhibitor, reducing stress, promote calmness and improves brain functions too. 100-200 mg of capsules 2-3 times per day is an optimal dose. [Study]
Conclusion
There are many ways and supplements to treat histamine intolerance naturally. I personally recommend first to implement elimination diet with digestive support for 3-4 weeks and also work on Digestive health too. Many times chronic gut infections are the underlying cause of antigen antibody response and can be mistaken as histamine intolerance by looking at the symptoms only. So take the help of a functional medicine practitioner to rule out any gut issues and proceed accordingly.
