Have you been dealing with recurring headaches, skin issues, bloating, or fatigue and no one seems to have a clear answer? You’re not alone. Histamine intolerance is more common than many people realize, but it’s also frequently overlooked or misdiagnosed. Because its symptoms mimic other conditions like allergies, IBS, or even anxiety, it often goes undetected for years. The good news is that with the right support through diet, supplements, and testing, you can get to the root of what’s going on and start feeling better.
What is Histamine Intolerance, Anyway?
Histamine is a natural chemical involved in everything from immune responses to digestion and brain function. Your body produces it, and it’s also found in many foods. The problem arises when your body can’t break down histamine properly—often due to low levels of an enzyme called diamine oxidase (DAO).
When DAO is deficient or overwhelmed, histamine builds up, and symptoms show up in full force.
Common Symptoms of Histamine Intolerance
These can vary quite a bit from person to person, but some of the most common include:
- Headaches or migraines
- Flushing or redness (especially in the face)
- Hives, itchy skin, or rashes
- Digestive upset—think bloating, cramps, diarrhea
- Nasal congestion or sneezing
- Anxiety or mood swings
- Fatigue that just won’t quit
If you’ve been told “everything looks normal” but you still don’t feel well, histamine intolerance could be flying under the radar.
Natural Ways to Support Your Body
1. Focus on Low-Histamine Foods
The best place to start is with your plate. While some foods are naturally high in histamine or trigger histamine release, others are much more gentle on your system.
Foods to avoid or limit (these tend to be histamine heavyweights):
- Aged cheeses (like brie, parmesan, cheddar)
- Fermented foods (kombucha, kimchi, sauerkraut, soy sauce)
- Processed meats (salami, bacon, deli meats)
- Alcohol, especially red wine and beer
- Vinegar and vinegar-based condiments
- Tomatoes, eggplant, avocado, spinach
- Canned or smoked fish
Foods that are typically lower in histamine:
- Freshly cooked meat and fish
- Non-citrus fruits like apples, pears, and blueberries
- Leafy greens, carrots, zucchini, and sweet potato
- Gluten-free grains like quinoa, rice, and oats
- Dairy alternatives like coconut or almond milk
A short-term low-histamine diet can help calm the system so you can pinpoint what’s really triggering symptoms.
2. Supplements to Support Histamine Breakdown
Sometimes food alone isn’t enough, and that’s where targeted supplements come in. These can help your body break down histamine more efficiently or reduce how much is released in the first place.
Helpful supplements may include:
- DAO enzyme supplements – Taken before meals, they can support histamine breakdown in the gut.
- Vitamin C – Naturally antihistamine, plus it helps support your immune system.
- Quercetin – A plant compound that stabilizes mast cells (which release histamine).
- Magnesium – Important for hundreds of bodily functions, including histamine regulation.
- Bromelain – An enzyme found in pineapple with anti-inflammatory properties.
Going Deeper: Personalized Testing and Guidance
You don’t have to guess your way through this. Sometimes it takes a deeper look to get real answers and create a plan that’s tailored to you.
Histamine intolerance can be tricky to spot and even trickier to manage without the right support. But with a bit of guidance, the right food choices, and targeted supplements, it’s absolutely manageable.
That’s where my Live Blood Analysis and 1-on-1 Nutrition Consultations come in. These services help uncover what’s going on beneath the surface—nutrient imbalances, immune stress, gut issues, and more.
And if you’re wondering whether histamine intolerance is really at play, I also offer the Histamine/DAO Test. This test measures your DAO enzyme levels and can provide clear insight into whether histamine intolerance is a factor in your symptoms.
If you’re ready to get to the bottom of your symptoms and feel more like you again, I’m here to help. Book a nutrition consultation, get your DAO levels tested, and let’s create a plan that works with your body—not against it.