Gut Health and Histamine

Allergy season is here, and with it comes the uninvited and cumbersome runny nose, sneezing, coughing, watery, itchy eyes, and hives.  Who’s to blame for these symptoms - HISTAMINE - a key component of our immune system that’s stimulated by pesky allergies. 

HISTAMINE AND OUR IMMUNE SYSTEM

White blood cells, called mast cells, are first-line defenders in our immune system.  Mast cells release HISTAMINE, a signaling molecule, to help neutralize and destroy perceived foreign invaders.  Histamine tells stomach cells to secrete stomach acid, dilates vessels to attract more blood flow, and constricts airways in our lungs.  Excess histamine results in uncomfortable allergy-like symptoms… hence the term – antihistamines – when buying allergy meds like Zyrtec, Claritin, Benadryl, etc. 

Histamine also naturally occurs in many foods – particularly fermented foods, cured meats, cheeses, WINE, and some nuts, fruits and vegetables. Our gut metabolizes histamine encountered in our food. In addition, some bacteria that reside in our gut release histamine as a metabolite.

The body is an intricate system of checks and balances and too much histamine can be too much to handle. Two primary enzymes are responsible for metabolizing histamine – DAO and HNMT.  

1. DAO is primarily found in the gut breaking down excess histamine from food and bacteria. 

2. HNMT is found inside cells throughout the body, primarily in the liver, brain, lungs, and skin.

HOW HISTAMINE AFFECTS THE GUT

Many individuals suffer from Histamine Intolerance which begins in the gut.  Histamine intolerance can affect digestion (cramps, diarrhea, nausea), the skin (hives, flushing, swelling), mental wellness (anxiety, brain fog, headaches, and fatigue) and can even contribute to joint pain, hypotension, and menstrual cramps. Therefore, it can be hard to pinpoint!

Histamine imbalance in the gut can result from:

1. Overconsumption of histamine-containing foods

2. Consumption of bacteria that release histamine

3. A compromised intestinal barrier, i.e., leaky gut

4. Inadequate nutrients required to make adequate HNMT and DAO levels. 

The DAO enzyme, in particular, gets overloaded, and symptoms result! 

If you think you might have a histamine intolerance…

WHERE DO YOU START?

1. Avoid high-histamine foods and/or foods that block the DAO enzyme!  This tool is used more to pinpoint whether histamine may be at the root of your issues, but is not recommended as a long-term strategy as limiting these nutritionally dense foods long can lead to nutritional deficiencies.

   • Alcoholic bevvies, such as beer, wine (red wine especially!), and liquor – alcohol contains high levels of histamine and also block the DAO enzyme

   • Tea

   • Fermented foods, such as sauerkraut, pickles, yogurt, and kimchi

   • Shellfish

   • Aged cheeses

   • Smoked and cured meats

   • Chocolate

   • Wheat

   • Peanuts

   • Cashews

   • Citrus fruits, strawberries, tomatoes, and spinach

   • Certain food additives, colorings, and preservatives

2. Experiment with a DAO enzyme for support when consuming red wine or that favorite cheese plate.  My favorite is made by Seeking Health.

3. Address any underlying imbalance or infection in the gut that could be compromising the integrity of your lining.  I use GI Map testing with my clients to understand the health of their microbiome, digestive function and immune response.

4. Assess potential nutrient deficiencies that could lead to low DAO or HNMT production.

• Nutrients required for DAO: Vitamin B6, Vitamin C, Copper and Zinc

• Nutrients required for HNMT: SAM-e (which requires adequate Folate, B12, Magnesium, Riboflavin, and Choline)

If you’re experiencing many of the symptoms mentioned above and you’ve tried the recommendations here, you may want support to navigate and heal.

To learn more and book a free Q&A call, you can click here. 

References:

Kovacova-Hanuskova, E., Buday, T., Gavliakova, S., & Plevkova, J. (2015). Histamine, histamine intoxication and intolerance. Allergologia et immunopathologia, 43(5), 498–506. https://doi.org/10.1016/j.aller.2015.05.001

Manzotti, G., Breda, D., Di Gioacchino, M., & Burastero, S. E. (2016). Serum diamine oxidase activity in patients with histamine intolerance. International journal of immunopathology and pharmacology, 29(1), 105–111. https://doi.org/10.1177/0394632015617170

Sánchez-Pérez, S., Comas-Basté, O., Veciana-Nogués, M. T., Latorre-Moratalla, M. L., & Vidal-Carou, M. C. (2021). Low-Histamine Diets: Is the Exclusion of Foods Justified by Their Histamine Content?. Nutrients, 13(5), 1395. https://doi.org/10.3390/nu13051395

Schnedl, W. J., Schenk, M., Lackner, S., Enko, D., Mangge, H., & Forster, F. (2019). Diamine oxidase supplementation improves symptoms in patients with histamine intolerance. Food science and biotechnology, 28(6), 1779–1784. https://doi.org/10.1007/s10068-019-00627-3