Histamine Intolerance and the gut

Episode #194: Histamine Intolerance & the gut

Listen on iTunes HERE
Listen on Spotify HERE. 

Navigating Gut Health and Histamine Intolerance

Recently, I shared on Instagram that I submitted my hair sample for my HTMA retest. After ten years of testing—this being my 38th—I’ve come to view these assessments as seasonal checkpoints in my journey to health.

Reflecting on my early experiences, I remember grappling with a highly volatile system. I was hypersensitive to everything, making it challenging to identify what my body could tolerate. My health felt like a constant cycle of crashing and burning, followed by brief recoveries, all while managing immense stress from multiple factors, including living in a water-damaged home. One of my most significant challenges was severe leaky gut, compounded by a relentless histamine response. For two long years, eating became a daunting task, as I never knew which foods would trigger a reaction.

During that time, I often found myself in a heightened, anxious state, which made it difficult to enter the parasympathetic state necessary for rest and healing. I developed a nervous habit of rubbing my thumbs and fingers together, a physical manifestation of my agitation. I would escape to the woods by the creek, determined to stay until that nervous energy subsided. Thankfully, I’ve made considerable progress since those days.

Now, I see similar patterns in many of my clients. The agitation they experience can hinder their ability to calm down and engage in the healing process, leading to a strong desire for immediate fixes.

In my latest podcast episode, I delved into leaky gut, also known as intestinal permeability, to provide a foundational understanding of this issue (if you haven't tuned in yet, be sure to check out the link in the show notes).

As I work with HTMA and mineral balancing—a field gaining more recognition—it's crucial to note that many practitioners overlook the gut repair aspect. I firmly believe that we must integrate both approaches for effective healing. Moving forward, I’ll be actively encouraging this combined focus, and I’ll share a new option for gut repair at the end of the episode.

For many clients, the overwhelming nature of starting mineral balancing can complicate efforts to address gut health simultaneously. However, neglecting either aspect can significantly prolong recovery. Your mineral balancing efforts will yield better results when your gut health is prioritized, and vice versa.

Having struggled with histamine issues for most of my life, I was largely unaware of how the body functions until I became a functional nutritional therapist. This journey has allowed me to integrate both mineral and gut health strategies effectively.

Today, I want to briefly discuss histamine and its connection to gut health, as I’ve noticed an uptick in cases over the past 6-12 months. 

Understanding Histamine: A Key Player in Our Body

What is Histamine?

Histamine is a vital chemical in the body, playing crucial roles in the gut, brain, nervous system, and immune system. While everyone needs histamine for survival, issues can arise when there’s an excess of it. Ideally, our bodies maintain a balance where the amount of histamine entering is roughly equal to how much we eliminate. When this balance is disrupted, leading to an overload of histamine or inefficient removal, histamine intolerance can develop.

Histamine originates from two primary sources: our own cells (specifically mast cells, which release histamine in response to certain stimuli) and the foods we consume.

Histamine Intolerance: A Chronic Condition

It’s important to note that histamine intolerance is not an allergy or hypersensitivity to a specific food component; rather, it's a chronic issue related to histamine levels. According to Kiran, my favorite microbiome educator:

- Immune cells produce histamine to trigger an inflammatory response intended to protect the body, but this often leads to problems.
- The central nervous system (CNS) responds to histamine, prompting us to move away from whatever is causing the reaction.

For instance, if you were foraging in the woods and encountered something triggering, your body would react to signal you to retreat. This very scenario occurred with my son last year when he developed a rash and inflammation on his neck after coming into contact with a triggering substance.

Histamine is supposed to amplify our response in such situations, activating the fight-or-flight mechanism to protect us—similar to instinctively pulling your hand away from a hot stove. However, when the microbiome and immune system are dysfunctional, histamine expression increases, keeping us in a constant state of heightened alertness. This chronic stimulation makes it increasingly difficult to enter the parasympathetic state, essential for rest, rebuilding, and healing.

Symptoms of Histamine Intolerance

The most common symptom of histamine intolerance is bloating or abdominal distention. I can personally relate to this; in my late 20s, I experienced such severe bloating that people would congratulate me on my pregnancy. It was incredibly frustrating and mortifying to explain that I was not expecting a baby—I was just bloated.

Excess histamine can lead to a wide range of symptoms that often mimic allergic reactions. Common symptoms include:

- Rashes (e.g., hives)
- Itching and flushing
- Irritable bowel syndrome (IBS) with diarrhea
- Indigestion
- Breathlessness and palpitations (arrhythmia)
- Migraines, especially around menstruation
- Abnormal menstrual cycles
- Dizziness and vertigo
- Anxiety and panic attacks
- Joint aches
- Nasal congestion
- Hypertension
- Difficulty sleeping and regulating body temperature
- Nausea and vomiting
- Abdominal cramps
- Eczema
- Fatigue and tissue swelling

Not everyone with histamine intolerance experiences all these symptoms; some may only have one or two, while others could have many more. At one point in my life, I experienced 16 of these symptoms!

Symptoms can vary significantly, with some individuals feeling fine for extended periods before experiencing a resurgence, whether intermittently or continuously. Additionally, symptoms tend to be cumulative—the more excess histamine present, the more severe the symptoms become.

Understanding histamine and its effects is crucial for navigating health challenges, especially as we delve deeper into gut health and its interplay with mineral balancing in my upcoming discussions.

Understanding Histamine Intolerance: Testing and Influencing Factors

Can you test for histamine intolerance? Unfortunately, there isn't a straightforward or conclusive test for this condition. However, by utilizing two primary assessments—Hair Tissue Mineral Analysis (HTMA) and BiomeFX—along with a comprehensive health history, we can gain valuable insights into the body’s imbalances that may contribute to histamine issues.

Current estimates suggest that histamine intolerance (HIT) affects about 1 in every 100 people. However, due to the condition often being misdiagnosed, it may be more prevalent than commonly thought. HIT is more frequently observed in females and tends to occur during mid-life.

Factors Affecting Histamine Intolerance

One significant factor is the impaired activity of the enzyme diamine oxidase (DAO). This enzyme, produced in the kidneys, thymus, and intestinal lining, serves as a critical barrier against excess histamine. Individuals with DAO deficiency may experience histamine intolerance due to mineral imbalances or intestinal damage, such as leaky gut.

Genetic factors also play a role; some individuals inherit genes that affect DAO function, though this is relatively uncommon. Those with conditions like celiac disease, Crohn's disease, or those on long-term medications, as well as regular alcohol consumers, are more likely to experience DAO-related issues.

However, histamine intolerance isn't solely dependent on DAO levels; it also involves the integrity of the intestinal epithelial barrier. A compromised gut lining can lead to increased intestinal permeability, allowing histamine to leak into the bloodstream and trigger systemic reactions.

The Role of the Microbiome

The gut microbiome significantly influences histamine responses. By healing the gut and restoring the epithelial barrier, the body can better contain histamine within the intestines, preventing it from entering circulation.

Using HTMA, we can identify specific markers that indicate an individual’s susceptibility to histamine intolerance. Fast oxidizers—individuals with a rapid metabolism—often exhibit heightened histamine sensitivity, particularly if they have low levels of calcium, magnesium, and copper. These minerals help stabilize cell membranes; when they are deficient, increased cell permeability can lead to heightened allergic reactions.

It's important to note that slow oxidizers can also experience histamine issues, but their symptoms may be subtler and easily overlooked. For example, abnormal menstrual cycles might be misattributed solely to hormonal imbalances when histamine could be a contributing factor, as it can elevate estrogen levels.

Additionally, vitamins B6 and C, along with copper, are essential cofactors for optimal DAO function. The BiomeFX assessment allows us to evaluate microbial diversity and identify imbalances that may affect gut barrier integrity, including low levels of beneficial bacteria like Akkermansia.

Understanding histamine intolerance involves more than just testing; it requires a holistic view of your health, including gut health, nutrient levels, and genetic factors. By utilizing tools like HTMA and BiomeFX, we can better identify and address the underlying issues contributing to histamine intolerance, paving the way for improved health and well-being.

Insights from Kiran Krishnan on Histamine and Gut Health

Kiran Krishnan, a renowned microbiologist, shares valuable insights into the relationship between gut microbes and histamine metabolism. Certain microbes can metabolize the amino acid histidine, leading to the production of histamine in the gut. When the gut barrier is compromised, histamine can enter the bloodstream, potentially triggering immune responses in other areas of the body. This overproduction of histamine, coupled with a leaky gut, is closely linked to histamine intolerance and allergies.

Several bacteria, including *Clostridium perfringens*, *Escherichia coli*, *Klebsiella pneumoniae*, *Enterococcus spp.*, *Citrobacter freundii*, *Enterobacteriaceae*, *Geotrichum candidum*, and *Morganella morganii*, are known to produce histamine. Interestingly, some beneficial bacteria, such as *Bifidobacterium spp.* and *Lactobacillus spp.*, can also increase histamine production. If these species become overgrown, particularly in the small intestine, it may lead to excessive histamine production. Moreover, the presence of other biogenic amines, such as cadaverine, putrescine, and spermidine, can significantly elevate histamine levels.

Microbial analyses of individuals with histamine intolerance often reveal an increase in *Roseburia* species and a decrease in *Bifidobacterium* species. Notably, many bacteria have the dual ability to both produce and degrade histamine. For instance, recent studies indicate that certain strains of *E. coli*, *Clostridium perfringens*, and *K. pneumoniae* can also reduce histamine levels. However, the majority of histamine degradation occurs within the human host.

Genetic testing may be useful in assessing dysfunction in DAO production, but it's crucial to recognize that ongoing inflammatory insults to the gut lining can impair DAO synthesis. Reducing inflammatory foods and promoting butyrate production may help mitigate histamine overproduction.

To support gut health, it's essential to increase the production of short-chain fatty acids by providing the necessary nutrients for beneficial microbes to thrive. The more damage done to the mucosal barrier, combined with high histamine foods and other influencing factors, the more likely histamine intolerance will become a chronic issue for some individuals.

What Can You Do About Histamine Intolerance?

If you suspect histamine intolerance but haven’t had testing, a brief elimination diet can help you determine its impact. If you experience two or more symptoms while following a low-histamine diet for 2 to 4 weeks, it’s likely that histamine intolerance is a concern for you.

Understanding Low-Histamine Foods

All foods contain some level of histamine, but certain items have significantly higher concentrations. To manage histamine levels, focus on eliminating the highest offenders and adopting practices that keep histamine low in your food. Fresh foods are preferable, while aged or preserved items typically contain more histamine.

Some foods not only contain histamine but also trigger the release of histamine from mast cells. For instance, alcohol is both high in histamine and promotes the body’s release of more, making it problematic for those with histamine intolerance.

Fermented foods, such as yogurt, kefir, and sauerkraut, are also rich in histamine and should generally be avoided if you suffer from histamine intolerance. Individual responses may vary; personally, after experiencing all 16 symptoms, I couldn’t tolerate any fermented foods until I reintroduced them in the summer of 2022 after a long break.

Timing and Context Matter

The duration for which you should follow a low-histamine diet can vary based on how long you’ve experienced issues and the stressors in your life, such as exposure to mold or other allergens. For those with seasonal allergies, it’s wise to eat a low-histamine diet during peak allergy seasons while addressing underlying imbalances over time.

Strategies for Recovery

To address histamine intolerance more deeply, consider the following approaches:

- Mineral Balancing: Correct mineral imbalances to repair cell permeability.
- Gut Healing: Focus on rebuilding your mucosal barrier.
- Support DAO Activity: You might try taking DAO enzyme supplements and consider anti-inflammatory supports like turmeric, quercetin, and nettles.
- Food Prep: Practice low-histamine eating, particularly during periods of heightened stress or allergy symptoms.

A Balanced Perspective on Histamine

It’s important to remember that histamine is not inherently bad; we need it for various bodily functions. The problem arises when excessive histamine leaks into the bloodstream, causing systemic issues.

Conclusion

I hope you find this information helpful! The good news is that recovery is possible, and I wish I had known all of this decades ago to avoid some significant challenges and help my children prevent them as well.

If you need assistance on your journey, feel free to reach out. I’m accepting new clients this spring and offer a "Minerals & Microbes" package that includes the tests I mentioned. Together, we can identify your imbalances and create a personalized recovery plan.

 

Grab my FREE Magic of Magnesium Starter Kit HERE

This is a whole-picture, balanced approach—no isolating magnesium or popping pills to chase symptoms. You’ll discover how to incorporate magnesium in a way that respects your body’s unique needs, helps you move towards lasting wellness, and makes sense for your health journey. No harsh protocols. No overwhelm. Just mindful, informed choices that empower you to truly take charge of your well-being.