6 Key Insights into Histamine Intolerance and Autoimmunity
In recent years, there has been a significant increase in histamine-related cases, particularly in the context of histamine intolerance and its association with autoimmunity. Histamine is a crucial signaling molecule, acting as a neurotransmitter and an inflammatory agent in the body. However, when not adequately broken down, it can lead to histamine intolerance, causing a wide range of symptoms and complications.
In this blog post, we will delve into the three main branches of histamine intolerance, namely MCAD-epigenetic, bacterial, and DAO deficiency. Additionally, we will explore the symptoms, sources, and roles of histamine in the body, as well as how to spot if you are a histamine-intolerant individual and strategies for managing histamine levels.
What Is Histamine and it's main function?
Histamine is a chemical compound found in the body that plays a crucial role in the immune system. The main function of histamine is to act as a signaling molecule, triggering various physiological responses to defend against foreign substances or pathogens. When the body detects an injury or invasion, mast cells release histamine into the surrounding tissues, causing blood vessels to dilate and become more permeable.
As a result, nearby blood flow increases, and immune cells can quickly reach the affected area to initiate an inflammatory response. This increased blood flow also contributes to the characteristic redness and swelling associated with inflammation. Additionally, histamine stimulates the production of mucus and can cause itching or irritation in certain tissues.
While histamine is an essential component of the immune response, its overproduction or release due to allergies can lead to excessive inflammation and allergic reactions. Hence, histamine antagonists or antihistamines are commonly used to alleviate symptoms such as itching, sneezing, and runny nose caused by excessive histamine release during an allergic response.
Histamine and its Role in the Body:
Histamine acts more on the nervous system than what is typically thought to be an immune system molecule related to allergies. As an essential neurotransmitter (meaning the body can’t live without it), histamine interacts with various neurotransmitters like GABA, serotonin, and norepinephrine, affecting mental health and mood. It also contributes to the immune system, helping in cell regeneration and fighting off infections, even though it can permit other inflammatory molecules in cells.
Histamine is present in various sources, including mast cells, basophils, cells in the gut, nerves, and gut bacteria. Notably, histamine reactions often stem from the nervous system, affecting the entire nervous system and explaining why it influences mental health and various bodily functions. For example, it is a vasodilator (widens blood vessels) causing tachycardia, low blood pressure, blood pooling in feet, and flushing.
What are the different types of histamine receptors and what are their respective roles in the body?
There are four types of histamine receptors: H1, H2, H3, and H4. Histamine and histamine receptors have their own individual domains and distinct roles within the complex domain of histamine responses. The effects of histamine are diverse but H1 and H2 receptors are primarily involved in immediate physiological responses, while H3 and H4 receptors have roles that extend to the central nervous system and immune system.
H1 Receptors: These receptors are primarily located in the smooth muscle cells of blood vessels and the respiratory system. When histamine binds to H1 receptors, it signals blood vessels to dilate and airways to constrict. H1 receptors causes common allergy symptoms such as sneezing, a runny nose, and itchy eyes.
H2 Receptors: H2 receptors are predominantly situated in the stomach. Their primary function is to stimulate the production of gastric acid. While this may seem relatively benign, it can lead to elevated stomach acid levels, potentially causing discomfort in the form of heartburn and indigestion.
H3 Receptors: In contrast, histamine H3 receptor has a specific affinity for the central nervous system. Within this complex network, they have the capacity to regulate the release of various neurotransmitters, including histamine itself. Modulating these H3 receptors can have significant implications, potentially affecting conditions like Alzheimer's disease and schizophrenia.
H4 Receptors: H4 receptors serve as valuable allies to the immune system. They are predominantly found on immune cells and play a crucial role in coordinating immune responses, particularly in the context of allergic reactions. When the body encounters allergens, H4 receptors assist in recruiting and activating immune cells to defend against perceived threats.
Identifying Histamine Intolerance
Spotting a histamine-intolerant individual requires careful observation of specific symptoms, such as heat aversion, weight loss resistance, mental health issues (anxiety, depression), fickle food tolerance, and frequent crying. Women may experience worsening symptoms during ovulation and menstruation, while those with collagen disorders like EDS often struggle with histamines.
It is common for some individuals to be misdiagnosed or have a confounding diagnosis such as:
History of anorexia or bulimia (clinical anorexia, zero hunger caused by high histamines)
Anxiety/depression
Insomnia (up for hours at night and can’t get back to sleep)
Parasites (can increase histamines in the body)
IC/bladder issues - not the only cause of this (rule out histamines)
Skin issues (hives, eczema, dermatographia)
Migraines (butterbur is an antihistamine)
Dysautonomia
Resistant to weight loss
IBS/SIBO - as histamine deregulates the immune system and MMC
Hormonal imbalances ( PCOS- estrogen increases histamine & decreases DAO, miscarriages- histamine creates uterine contractions)
Heavy metals - these destabilize mast cells and spark the histamine release
CFS/ Fatigue/Lactic acid build-up
Paranoia
Types of Histamine Intolerance:
MCAD - Epigenetic: Histamine intolerance can arise from epigenetic factors, affecting the genes responsible for histamine regulation. This condition, known as Mast Cell Activation Disorder (MCAD), is linked to genetic anaphylaxis and can be triggered by various external factors. Epigenetic factors can also positively influence this form of histamine intolerance.
Bacterial Influence: The balance of gut bacteria plays a crucial role in histamine breakdown. Dysbiosis or the presence of histamine-producing bacteria in the gut lining can lead to histamine intolerance.
DAO Deficiency: DAO (Diamine oxidase) is the main enzyme responsible for breaking down histamine. Deficiency in DAO production can result in a reduced ability to metabolize histamine effectively, leading to intolerance symptoms.
Regardless of the type, the root focus on the microbiome to address genetic factors, bacterial influence, and DAO enzyme production simplifies your approach to histamines. As a functional nutritionist, any way to simplify a nutritional protocol, especially one as complex as histamines, is the most effective protocol.
Symptoms of histamine intolerance
Symptoms of histamine intolerance can vary widely from person to person. Some common symptoms include headaches, migraines, nasal congestion, sneezing, itching, hives, flushing, and digestive symptoms like abdominal pain, diarrhea, and bloating. These symptoms can occur soon after consuming histamine-rich foods or being exposed to other histamine triggers. Other symptoms may include fatigue, brain fog, anxiety, and difficulty sleeping.
Histamine intolerance occurs when there is an imbalance between the amount of histamine produced in the body and the body's ability to break it down. People with histamine intolerance have a deficiency of the enzyme diamine oxidase (DAO), which is responsible for breaking down histamine in the body.
When levels of histamine build-up, it can lead to symptoms similar to those of an allergic reaction. If you suspect you have histamine intolerance, it is important to consult with a healthcare provider for proper diagnosis and to determine the best treatment options.
Managing Histamine Intolerance:
Lowering the histamine bucket is essential for those with histamine intolerance while simultaneously addressing the root cause which is often microbiome dysbiosis. Strategies to lower your histamine bucket include fasting, managing stress hormones, regulating female hormones, ensuring adequate sleep, and following a suitable diet.
A low-histamine diet initially is crucial, and it helps to include these antihistamine foods such as fresh herbs, ginger, garlic, onions, fennel, broccoli, cauliflower, beets, and coconut products. However, processing plays an important role, as some antihistamine foods can become high in histamine when processed.
High Histamine Foods
An average person can breakdown 50-100mg of histamine / kg . For reference, all are in mg/kg:
Cheeses (soft primarily have more) 2000-2500mg/kg
Champagne 670 mg/kg
Sausage 357 mg/kg
Sauerkraut 229 mg/kg
Spinach 60 mg/kg
Eggplant 26
Red wine 24 DRY FARMS
Avocado 23
**Yogurt or Kefir 13
**Sour cream 7
Vinegar 4 mg/kg ACV is the lowest best to start with this
Dark Chocolate 2-4
Coffee <2 mg
Other High Histamine Foods:
Shellfish- don’t have a gut so histamine is continuously produced. Even once tolerating fresh fish, still might not tolerate shellfish.
Walnuts Highest of all nuts, macadamia is the lowest
Spinach
Tomatoes
Eggplant
Cheese
Cinnamon, cloves, curry. Nutmeg whole is ok.
Anything dried (supplements)
Histamine Liberators
Some foods may not be high in histamine themselves but trigger the body to release histamine. These are called histamine liberators and some individuals may have reactions to these foods but not all.
Additives or preservatives
Sulfites
Tartrazine (dye)
Alcohol (inhibits DAO)
Fruits such as bananas, berries (due to benzoate which releases histamines), citrus fruits (lemon, lime, grapefruit), papaya, and pineapple (try lemon after a few weeks)
Thyme (has benzoate, which releases)
Chocolate and cocoa
Egg whites, chicken only (duck eggs and egg yolks are fine)
Legumes (chickpeas etc)
Licorice
Nuts, especially cashews, peanuts, and walnuts
Pork
Combinations are the key with histamine intolerance:
Ex: wine, aspirin, cheese together = reaction
Ex: sleep, flight, and wine = reaction
High Histamine Lifestyle Activities
All activities that increase cortisol (our stress hormone) will also increase histamines. In-kind, all activities that lower cortisol will lower histamines.
Activities that increase histamines:
Emotional stress.
A hot shower.
A poor night’s sleep.
Saunas and heat.
High-intensity exercise.
Flying on an airplane.
Moving houses.
Activities that lower histamines:
Meditation.
Laughter.
Mental reframing.
Limbic work.
Cold showers.
Left nostril breathing.
HRV breathwork.
Conclusion:
Histamine intolerance is a complex condition that can significantly impact a person's health and quality of life. Understanding that despite the different branches of MCAD-epigenetic, bacterial, and DAO deficiency, addressing the underlying cause of histamine intolerance, the microbiome, simplifies your approach and assures your success.
By recognizing the symptoms and incorporating suitable strategies, individuals can effectively manage histamine levels in your body and alleviate the symptoms associated with histamine intolerance, contributing to better overall well-being and reducing the impact of autoimmunity.