A swollen face, itchy skin, or persistent headaches without a clear cause? Then you might be suffering from a histamine allergy. Officially not an allergy, but a condition or intolerance.
Discover below what a histamine allergy is, what symptoms are associated with it, how you can test for it, and what you should and shouldn't eat if you have a histamine-sensitive body.
What is a histamine allergy?
Histamine is a substance naturally present in your body and in food. It plays a role in your immune system, digestion, and as a messenger in your nervous system. In people with a histamine allergy (also called histamine intolerance), there is a hypersensitivity to histamine. Your body does not break down histamine sufficiently, causing it to accumulate and lead to symptoms.
Although it is not a classic allergy (like with pollen or dust mites), the symptoms are often similar—and thus confusing.
Histamine allergy symptoms
The symptoms can vary and differ per person. For example, you can sometimes tell by your face and skin that you have a histamine allergy, but other symptoms occur invisibly. The most common histamine allergy symptoms are:
- Skin complaints such as itching, hives, or rash
- Bloating, abdominal pain, or diarrhea
- Headache or migraine
- A stuffy nose or runny nose
- Fatigue or brain fog
- Rapid heartbeat or dizziness
- Eye or facial reactions such as swelling or redness
Because these complaints can also be associated with other conditions, it is sometimes difficult to recognize that histamine is the culprit.
How do you know if you have a histamine allergy?
If you suspect that your symptoms are caused by histamine, you can take a histamine allergy test. There are several options:
- Elimination diet: temporarily cut out histamine-rich foods to see if symptoms improve.
- Blood test: to measure the enzyme DAO (diamine oxidase), which breaks down histamine.
- Urine test: to determine histamine levels in your body.
Note: always consult a (orthomolecular) therapist or doctor before starting tests or adjusting your diet.
What not to eat with histamine allergy?
Diet plays a major role in histamine sensitivity. Some products naturally contain a lot of histamine, while others hinder its breakdown.
Products you should preferably not eat with a histamine allergy include:
- Aged cheeses, wine, beer
- Smoked or dried meat and fish
- Tomatoes, spinach, eggplant
- Avocado, banana, citrus fruits
- Chocolate and nuts
- Fermented products such as sauerkraut, yogurt, or soy sauce
- Leftovers or long-stored food (histamine increases after preparation)
Read more about suitable alternatives in our article on histamine allergy diet.
What to eat with histamine allergy?
Although eliminating foods can be a bit of a search at first, there are fortunately plenty of options that your body tolerates well:
- Fresh, unprocessed vegetables such as zucchini, broccoli, carrots
- Gluten-free grains such as rice and quinoa
- Fresh (not marinated) meat or fish
- Herbal tea (without caffeine), water, coconut water
- Apple, pear, blueberries
A food diary can help to discover connections between food and symptoms. This way, you learn to understand your body better and better.
