Have you ever eaten something healthy — like spinach, avocados, or even leftovers — and then suddenly felt itchy, foggy, or just off? Or maybe your nose gets stuffy, your skin flares up, or you feel weirdly anxious after a glass of wine? If this sounds familiar, histamine might be playing a bigger role than you think.
Let’s break it down.
So, what is histamine anyway?
Well, it’s a natural chemical your body produces, and believe it or not, it’s actually incredibly helpful! It plays a big role in a bunch of important bodily functions, especially in helping your immune system fight off invaders like pollen, bacteria, or anything else trying to cause trouble. That’s why you might get a runny nose or start sneezing when allergies flare up – that’s histamine at work!
But it doesn’t stop there. Histamine also helps move food through your digestive system, keeps your stomach acid balanced, and even helps with communication in the brain (yep, it’s multitasking!).
Think of histamine as your body’s little alert system. It’s like a messenger telling your body, “Hey, something’s going on here, and we need to react!” But, just like with anything, you need a good balance. If your body produces too much histamine, or if it simply can’t get rid of it fast enough, it starts to build up.
Imagine it like a bucket: your body can only handle so much histamine at a time. But over time, things like stress, certain foods, hormonal changes, or not getting enough sleep can start to fill that bucket right up.
At first, I didn’t connect the dots. It took years of learning about histamine to truly understand what was happening. But now I know: when my histamine bucket overflows, that’s when the symptoms hit—sometimes completely out of the blue. For me, it could be a a runny or stuffy nose, a throbbing headache the next, or just an inexplicable feeling of being “off” that’s hard to describe. And often, I didn’t even realize histamine was the culprit, because it can take a while for things to reach that tipping point where everything just feels wrong.
Signs that histamine might be messing with you
The tricky thing is that histamine symptoms can look like a lot of other things. You might not even realize what’s going on. Here are some common signs:
- Runny or stuffy nose (even when you’re not sick)
- Headaches or migraines
- Skin issues like hives, rashes, or itching
- Sneezing or watery eyes
- Digestive troubles (bloating, cramping, nausea after eating)
- Feeling anxious or wired for no reason
- Swelling (especially around the face, lips or eyes)
- Dizziness or lightheadedness
- Bloating
- Nausea
- Fatigue, especially after meals
- PMS-like symptoms or menstrual irregularities
- Flushing or feeling hot after certain foods or drinks
Sound familiar? If so, you’re definitely not alone. So many people have a sensitivity to histamine and don’t even realize it—especially because it won’t show up on standard allergy tests. And here’s the tricky part: these symptoms usually don’t hit all at once. They can creep in slowly, come and go, or appear in patterns that are easy to miss. That’s why it helps to track how you’re feeling—alongside what you’re eating, how you’re sleeping, and your stress levels. It can really help connect the dots and bring some clarity to what your body’s been trying to tell you.
It actually took me quite a while to figure out that histamine was a big part of my puzzle, too.
So why does this happen?
There are a few reasons your body might struggle with histamine and everyone’s experience is a little different, but here are some of the most common symptoms people notice:
- You’re eating too many high-histamine foods – Foods like aged cheese, smoked meats, wine, fermented foods, leftovers, and even tomatoes and spinach naturally contain or release histamine. Eating a lot of these can tip the balance.
- Your body can’t break histamine down properly – Some people are low in an enzyme called DAO (diamine oxidase) — this is what helps break down histamine in the gut. If your levels are low (which can happen with gut issues, certain medications, or genetics), histamine builds up.
- Your gut health is out of balance – A leaky gut, bacterial overgrowth, or other digestive imbalances can mess with how your body processes histamine.
- Hormones and stress – Yup, stress (hi, motherhood!) and hormone fluctuations can throw things off too. Estrogen, for example, can increase histamine — which is why some women notice worse symptoms around their cycle.
How do you find out if histamine is the problem?
There isn’t a perfect test for histamine intolerance, but here’s what helps:
- Track your symptoms — Write down what you eat, how you feel, and when symptoms flare.
- Try a low-histamine diet — This doesn’t mean forever, but a short-term reset (2–4 weeks) can give you clarity. If symptoms improve, histamine may be a piece of your puzzle.
- Work with a practitioner — Whether it’s a holistic nutritionist, integrative doctor, or another trusted health professional, having guidance can make this process easier and safer. They can support testing, enzyme supplements, and gut healing in a way that fits your unique needs.
What can you do to feel better?
If histamine is giving you grief, here are a few simple things to try:
1. Cut back on high-histamine foods (for now)
Try skipping things like aged cheese, processed meats, vinegars, wine, chocolate, fermented foods, leftovers, citrus fruits, and canned fish for a little while. Fresh, simple meals are your best friend during this phase.
2. Support your gut
Focus on gut-loving foods (think bone broth, cooked veggies, wild blueberries, and gentle fibre). Some people also benefit from probiotics — but be careful, as not all probiotics are histamine-friendly.
3. Reduce stress where you can
Deep breathing, gentle walks, saying “no” sometimes — it all counts. Stress can worsen histamine symptoms, especially when you’re already stretched thin.
4. Be mindful of meds and supplements
Some medications (like NSAIDs, certain antibiotics, and antidepressants) can block DAO or release more histamine. If you’re unsure, talk to your doctor or a practitioner you trust.
5. Don’t panic — you’re not broken
This isn’t about being afraid of food. It’s just about learning what your body needs right now. Most people find that once their system calms down, they can slowly reintroduce many foods again.
You’re not alone in this
It took me a while to figure out that I had histamine intolerance. At first, it was confusing — I didn’t know why I was reacting to certain foods, or why some days I felt fine and other days I didn’t. I had to eliminate a lot of foods just to start feeling like myself again.
Now, I can usually tell when my “bucket” is getting full. The symptoms creep in, and that’s my body’s way of gently reminding me to slow down, check in, and make some adjustments.
Dealing with histamine intolerance can feel like a lot at first, but trust me, it’s totally manageable. Your body isn’t trying to mess with you; it’s just really trying to get your attention. And once you start paying a bit more heed, things really begin to turn around. You might notice you have more energy, fewer flare-ups, clearer skin, and even sleep better – all just from tuning in and giving your body what it’s been asking for.
And remember, this whole journey isn’t about being perfect. It’s really about making progress, step by step, and giving yourself that extra bit of love and care exactly when you need it.