It was taco night again at our home, the kitchen counter filled with taco shells, chips, and a family favorite: guacamole. As soon as the kids settled in with their plates, I loaded my nachos with guacamole and began to eat. Within minutes, my stomach felt heavy and uncomfortable, and I was hit with nausea. I brushed it off as a one-time occurrence—until it happened again the following week. (Yes, we really do enjoy taco nights a lot!)
Perhaps you’ve noticed symptoms like constipation, diarrhea, dizziness, heartburn, or an itchy sensation in your mouth or throat after eating. Do you find yourself with a runny nose or congestion while savoring a glass of wine? Have you ever felt nauseous after a salad or a bowl of pasta with tomato sauce? What about feeling anxious after indulging in steak or a piece of chocolate cake? It’s surprising how comfort foods can sometimes leave us feeling worse instead of better. Histamine intolerance can cause a wide range of symptoms.
What Is Histamine Intolerance?
Histamine intolerance arises when there is an imbalance between accumulated histamine and the body’s ability to break it down. According to ENT and Allergy, histamine is ingested through food and stored in nearly all body tissues. It plays a crucial role in maintaining organ function and overall health.
How Common Is Histamine Intolerance?
While the exact prevalence is uncertain, nearly 20% of the Western population experiences some form of food intolerance. Current estimates suggest that 1-3% of people may have histamine intolerance, but this figure could rise as awareness of the condition grows and diagnostic methods improve.
Symptoms of Histamine Intolerance
When histamine levels are imbalanced, individuals may experience various symptoms, ranging from mild to severe. These can include hives, itchy skin, facial swelling, red eyes, runny nose, and even asthma attacks. Other symptoms may involve a drop in blood pressure, heart palpitations, and heightened anxiety or panic attacks. Gastrointestinal issues, such as bloating, stomach pain, constipation, and diarrhea, are also common. Personally, I deal with ringing in my ears, dizziness, anxiety, and a racing heart.
Why Some People Develop Histamine Intolerance
Several factors can contribute to the development of histamine intolerance. Certain medications may inhibit DAO (diamine oxidase), the enzyme responsible for breaking down histamine in the digestive tract. This includes a variety of antidepressants, pain relievers, and antibiotics. Gastrointestinal problems like leaky gut syndrome or bacterial overgrowth can also hinder DAO’s effectiveness. Consuming foods high in histamine or those that block DAO can exacerbate the issue. My dietitian mentioned that genetics might also play a role, along with liver conditions, vitamin deficiencies (like B6, C, zinc, or copper), chronic stress, injuries, and alcohol consumption.
Discovering Histamine Intolerance
Identifying histamine intolerance is challenging, as symptoms can vary and resemble other conditions such as gastrointestinal disorders or food allergies. There isn’t a definitive test available. Some individuals receive a diagnosis from an allergist, while others find clarity through functional medicine doctors or dietitians. Keeping a detailed food and symptom diary or conducting an elimination diet may also help. I’ve known people who spent considerable sums on medical consultations before realizing they had histamine intolerance.
Treatment for Histamine Intolerance
Addressing histamine intolerance is complex. A low-histamine diet can be quite restrictive. Can we realistically avoid wine, chocolate, grilled foods, strawberries, cheese, eggs, and many other items permanently? This doesn’t seem feasible or enjoyable. Within the histamine intolerance community, some individuals choose to adopt a lower-histamine diet, take DAO supplements and probiotics, and carefully track their “histamine bucket” (the total amount of histamine-rich foods consumed) to prevent overflow. Others seek guidance from knowledgeable allergists, dietitians, or functional medicine practitioners. Due to ongoing research, there isn’t a universal approach that works for everyone.
I stumbled upon my own histamine intolerance while working with a registered dietitian after being diagnosed with lupus. By maintaining a food and symptom journal, we noticed that my disruptive symptoms coincided with the consumption of high-histamine foods like nuts, grilled meals, and strawberry smoothies. When I experimented with a low-histamine diet, my symptoms improved significantly. Once my dietitian recognized the pattern, I began a tailored eating plan and started taking supplements to help my body process histamines effectively.
I’m grateful to have identified the root cause of my discomfort, which once left me bedridden and unable to sleep. However, this journey has not been easy. There are still many who don’t understand histamine intolerance or believe it’s a legitimate issue. Yet, for me, the evidence lies in the (non-dairy) pudding. I’m glad I advocated for myself, listened to my body, and am learning how to feel better, stronger, and much healthier.
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Summary
Histamine intolerance is a condition that can lead to a variety of uncomfortable symptoms after consuming certain foods. While the exact prevalence is unclear, a low-histamine diet, along with dietary supplements and monitoring histamine intake, can help manage the condition. Identifying histamine intolerance can be tricky due to symptom overlap with other disorders, making self-advocacy and thorough tracking crucial for those affected.
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