A headache after a glass of red wine, skin flushing after eating aged cheese, or digestive discomfort after a meal— histamine intolerance may be the underlying cause of such nonspecific symptoms. Because the symptoms vary widely and often appear with a delay, the cause remains undiagnosed for a long time in many affected individuals.
Histamine is a naturally occurring messenger substance in the body that performs numerous important functions. Among other things, it supports the immune system, stimulates stomach acid production, and plays a role in signal transmission within the nervous system. Problems arise only when the body cannot break down histamine sufficiently. In that case, histamine can build up and trigger various symptoms.
The gut plays an important role in this process. It contains a large portion of the enzyme diamine oxidase (DAO), which is responsible for breaking down histamine. At the same time, the gut microbiome influences histamine metabolism. In this article, you’ll learn how histamine intolerance develops, what role the gut and gut flora play, and how diet and lifestyle can help alleviate symptoms.
How does histamine affect the gut microbiota?
The gut plays a key role in histamine metabolism. On the one hand, histamine enters the body through food; on the other hand, it is also produced by certain gut bacteria. At the same time, a significant portion of histamine breakdown occurs in the gut. Whether this delicate balance functions properly depends, among other things, on healthy gut flora and an intact intestinal mucosa.
The gut microbiome consists of billions of microorganisms that influence numerous metabolic processes. Some bacterial strains can produce histamine, while others help maintain the balance of histamine metabolism. If this complex ecosystem becomes unbalanced—for example, due to antibiotics, chronic stress, infections, or an unbalanced diet—it can have a negative effect on histamine levels.
The intestinal mucosa also plays an important role. Among other things, it produces the enzyme diamine oxidase (DAO), which breaks down excess histamine. If the mucosa is compromised, DAO activity may also decrease. That is why gut health and the microbiome are increasingly coming into focus when it comes to the causes of histamine intolerance.
How does histamine intolerance develop?
Histamine intolerance is usually not caused by an allergy, but rather by an imbalance between the amount of histamine ingested and the body’s ability to break it down. The cause is often reduced activity of the enzyme diamine oxidase (DAO), which is produced primarily in the small intestine.
Various factors can contribute to reduced DAO activity. Some people have a genetic predisposition, but more often, histamine breakdown is impaired by external factors. These include certain medications, alcohol, or digestive tract disorders. Damage to the intestinal lining can also reduce the production of the enzyme.
In addition, there are factors that can lead to increased histamine exposure regardless of DAO activity. These include histamine-rich foods, increased release of the body’s own histamine, or an impaired gut microbiome. Chronic stress can also exacerbate symptoms, as it affects numerous metabolic processes and can promote inflammatory reactions.
Since many different factors can interact, histamine intolerance should always be evaluated on a case-by-case basis.
What role does diet play in histamine intolerance?
Diet is one of the most important factors in managing histamine intolerance. The goal of a low-histamine diet is to reduce the amount of histamine consumed and thereby relieve the body.
Foods with a particularly high histamine content primarily include aged, fermented, or long-stored products. These include, for example, aged cheese, salami, smoked meats, sauerkraut, red wine, and certain types of fish. Foods that release histamine or can affect histamine breakdown may also be less well tolerated by some people with histamine intolerance.
Just as important as the choice of foods is their freshness. Protein-rich foods, in particular, produce increasing amounts of histamine during storage. Freshly prepared meals are therefore often better tolerated than reheated dishes or products that have been stored for a long time.
Fresh meat, fresh fish, eggs, and many types of vegetables—such as zucchini, carrots, and broccoli—are often well tolerated. Since individual tolerance can vary greatly, it’s a good idea to keep a food diary. This makes it easier to identify personal triggers and develop a balanced diet for the long term.
Which TISSO products can help with histamine intolerance?
Since the gut plays a central role in histamine metabolism, it may be beneficial to specifically support gut health in addition to following a low-histamine diet. This is exactly where TISSO’s Probiotics Gut Cure Original comes in.
It combines Pro EM san with selected strains of probiotic bacteria, Pro Präbioma with prebiotic dietary fiber, and Pro Mucosa with selected micronutrients to support the intestinal mucosa. This approach takes a holistic view of the intestinal flora and the intestinal barrier.
Those who wish to provide their bodies with additional support can effectively supplement their gut health regimen. Pro Vitamin C Ultra provides a high dose of vitamin C, which contributes to the normal function of the immune system and protects cells from oxidative stress. In addition, vitamin C has been the subject of scientific research related to histamine metabolism for many years.
Another supplement is Pro PEA 800. It contains palmitoylethanolamide (PEA), a naturally occurring fatty acid compound in the body that plays a role in regulating inflammatory processes.
Conclusion: Taking a Holistic Look at the Gut and Diet
Histamine intolerance can rarely be attributed to a single cause. Rather, it results from a combination of various factors—including histamine metabolism, the activity of the enzyme DAO, diet, and the health of the gut and gut microbiota.
A low-histamine diet provides the foundation for reducing histamine exposure and better identifying individual triggers. At the same time, it may be helpful to specifically support gut health. A balanced microbiome and an intact intestinal barrier are important prerequisites for normal gut function and, consequently, for proper histamine metabolism.
A holistic approach—combining a tailored diet, a gut-friendly lifestyle, and targeted support for gut health—can lay a solid foundation for supporting the body over the long term and promoting well-being.
Sources
- Comas-Basté, O. et al. (2020). Histamine Intolerance: The Current State of the Art. *Biomolecules*, 10(8), 1181. https://doi.org/10.3390/biom10081181
- NetDoktor (n.d.). Histamine Intolerance. https://www.netdoktor.de/krankheiten/histaminintoleranz/
