What you need to know about histamine intolerance

You’ve ruled out gluten, dairy, and sugar… but your symptoms are still lingering. If you experience frequent bloating, headaches, skin rashes, brain fog or sinus congestion after eating — especially after foods like wine, cheese or avocado — histamine intolerance could be the missing link.

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While not as widely recognised as other food sensitivities, histamine intolerance is becoming more talked about — especially among women navigating hormone shifts, gut health issues or chronic inflammation. Here’s what you need to know.

First, what is histamine?

Histamine is a natural compound involved in your immune system, digestion and nervous system. It helps regulate your gut, acts as a neurotransmitter, and is released during allergic reactions. You also get histamine from certain foods.

Your body is usually equipped to break it down using enzymes — mostly DAO (diamine oxidase). But when there’s too much histamine in your system — or your body struggles to clear it — symptoms start to appear.

What is histamine intolerance?

Histamine intolerance happens when the body can’t effectively break down and eliminate histamine, causing it to build up. It’s not a true allergy or autoimmune condition — but the symptoms can look similar.

Common symptoms of histamine intolerance:

• Bloating, nausea or stomach cramps after meals

• Headaches or migraines

• Flushed skin, hives or eczema

• Nasal congestion or sneezing

• Low blood pressure, dizziness or heart palpitations

• Brain fog, anxiety or sleep issues

• Menstrual cycle disturbances (histamine can impact oestrogen balance)

The tricky part? These symptoms are vague and overlap with many other conditions.

What foods are high in histamine?

You don’t have to avoid all of these forever, but they may trigger symptoms if your histamine levels are already high:

• Aged cheeses and cured meats

• Fermented foods (like sauerkraut, soy sauce, kombucha)

• Alcohol, especially red wine and beer

• Vinegar and pickled foods

• Avocados, tomatoes, spinach and eggplant

• Leftovers (histamine builds up the longer food sits)

• Shellfish and smoked fish

What causes histamine overload?

Several things can reduce your body’s ability to break down histamine:

• Gut dysbiosis or leaky gut

• Certain medications (like NSAIDs or antibiotics)

• Chronic stress

• Hormonal changes (especially oestrogen dominance)

• Genetic variations affecting DAO enzyme production

Can histamine intolerance be diagnosed?

There’s no definitive test, but a functional doctor or dietitian may:

• Rule out other food intolerances

• Suggest a low-histamine diet for 2–4 weeks to monitor improvement

• Recommend DAO supplements or gut-healing protocols if appropriate

Always work with a health professional — histamine intolerance is complex and can be mistaken for other conditions like IBS or perimenopause.

What helps?

• Track your symptoms with a food and symptom journal

• Eat foods fresh — avoid reheating leftovers

• Support gut health with a diverse, anti-inflammatory diet

• Reduce stress (easier said than done, but vital)

• Avoid alcohol when symptoms flare up

• Work with a dietitian if you suspect histamine issues are affecting your quality of life

Histamine intolerance is often missed — but once identified, it can be managed. If you’ve been feeling “off” and can’t figure out why, exploring histamine as a root cause might be worth it. With the right support and tweaks, relief is possible.

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