Histamine guide
What is it?
Histamine is a naturally occurring chemical produced by mast cells in the body. Mast cells are a specific type of white blood cell that plays a key role in immune function, digestion, and the nervous system. They help protect your body from invaders by triggering an immune response, but when they overproduce histamine, levels become too high, which can lead to uncomfortable symptoms.
Liberators?
If you're exploring foods that affect histamine levels, you may come across the term "histamine liberators." While these foods don’t directly contain histamine, they act as triggers that release histamine into the body, which can spark the same reaction. Foods like citrus fruits, tomatoes, and strawberries are known liberators—they can direct the body to release stored histamine, and even in small amounts, can lead to severe symptoms in sensitive individuals.
The first step in understanding your triggers and personal health needs is by creating a food diary for your sensitivities.
The beginning of my journey to understand why I was suddenly breaking out in hives, having anxiety inducing gastric issues, and tongue and throat swelling from foods I’d eaten regularly was very overwhelming. I had no idea what was going on, and it seemed like every day, I was reacting to more and more triggers.
My food diary relieved so much uncertainty when I began finding links between my reactions. I highly recommend it and created one here with a similar format to my original!
By tracking and observing what you eat and drink, you can uncover patterns that may not be immediately obvious. It also helps you make more mindful food choices, manage sensitivities, and improve your overall gut health.
Causes of Histamine Intolerance
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Enzyme Deficiency
Your body relies on two enzymes—Diamine Oxidase (DAO) and Histamine N-methyltransferase (HNMT)—to break down histamine. A deficiency in these enzymes can lead to a buildup of histamine in your system.
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Gut Health Issues
Histamine intolerance is often tied to gut health. Conditions like leaky gut or dysbiosis can interfere with the breakdown of histamine and contribute to its buildup.
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Food Triggers
Certain foods are naturally high in histamine or can cause histamine release. These include aged cheeses, fermented foods, alcohol, and processed meats.
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Environmental Factors
Mold exposure, allergies, or environmental toxins can also contribute to histamine intolerance by stressing the immune system.
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Stress & Trauma
Chronic stress or unresolved trauma can exacerbate histamine intolerance by affecting immune function and gut health.
Everyone’s gut microbiome is unique and your body may react differently to certain foods or triggers. When reintroducing something new, it’s always best to start with small amounts and gradually increase over time. This approach not only minimizes the risk of reaction - but also allows your gut to adjust and better integrate the food, increasing the likelihood of acceptance.
What is a histamine “Dump”?
Mast Cell Diseases
Management
Printable Food Diary
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