Histamine intolerance: the mysterious health condition that millions suffer from and can’t be tested for

If your body cannot break down histamine efficiently, the chemical can build up and trigger a range of symptoms. This is known as ‘histamine intolerance’.

What causes it and what are the symptoms?

Histamine intolerance is not the same as a food allergy. Instead, it is often due to a deficiency or reduced activity of an enzyme called diamine oxidase (DAO), which is responsible for breaking down histamine in the gut.

Symptoms of histamine intolerance can be wide-ranging and sometimes mimic allergies. Common signs include headaches, flushing, itching, hives, nasal congestion, sneezing, digestive discomfort such as bloating, nausea, or diarrhoea, and even more general symptoms like fatigue or brain fog. Some people may also notice skin rashes, joint pain or worsening of menstrual symptoms. These symptoms can vary in severity and may not always appear immediately after eating high-histamine foods, making it difficult to pinpoint the cause.

If you regularly experience these symptoms and suspect they might be linked to your diet, it may be worth considering whether histamine intolerance could be a factor.

What are the health risks?

Consuming high-histamine foods can cause more than just mild discomfort for those who are sensitive. When histamine builds up in the body, it can contribute to more persistent health issues. For some, this includes chronic headaches or migraines, ongoing digestive complaints, and recurring skin problems such as hives or eczema. High histamine levels have also been linked to anxiety, insomnia, and difficulty concentrating, as well as worsening symptoms of hay fever or other allergies.

In certain cases, hormonal changes can make histamine intolerance more noticeable, particularly during puberty or perimenopause. Poor gut health or medications that interfere with histamine breakdown can also increase your risk of developing symptoms. Because histamine is involved in so many bodily functions, having too much can affect your overall wellbeing and quality of life.

It is important to note that the reaction to high-histamine foods can be highly individual, and not everyone will experience the same symptoms or severity.

Can changing your diet help manage symptoms?

Foods that are typically high in histamine include those that are fermented, aged or processed. Examples are cured meats like bacon and salami, aged cheeses such as cheddar and parmesan, and fermented products like sauerkraut, kimchi, soy sauce, miso and vinegar. Fish that has not been gutted quickly after being caught, as well as canned or smoked fish, are also high in histamine. Other foods such as tomatoes, aubergines, avocados, spinach, mushrooms and dried fruits contain significant amounts of histamine. Even leftovers and foods that have been stored for a while can develop higher histamine levels due to bacterial activity.

Understanding which foods are high in histamine is essential if you are sensitive to it or have been experiencing unexplained symptoms after eating.

Many people with histamine intolerance find relief by following a low-histamine diet. This involves reducing or avoiding foods that are high in histamine or that trigger its release in the body. Fresh, unprocessed foods tend to be lower in histamine, so choosing fresh meat, fish that has been gutted quickly and choosing your fresh fruit and vegetables carefully is recommended. Cooking and eating foods soon after buying them, rather than relying on leftovers, can also help keep histamine levels down.

A low-histamine diet is not intended to be a long-term restrictive solution, but rather a way to help identify which foods trigger symptoms and to manage your overall histamine load. Over time, and with the support of a dietician or nutritionist, you may be able to reintroduce some foods and discover your personal tolerance levels. Some foods, such as onions, apples and blueberries, are thought to have natural antihistamine properties and may be helpful additions to your diet.

By keeping a food diary and noting symptoms, you can work towards a balanced approach that reduces discomfort without unnecessary restriction.

What else can you do to help your health?

The starting points are to avoid problem foods and monitor your symptoms with a food diary to identify patterns and potential triggers.

It is also important to consider other factors that can influence histamine levels, such as stress, hormonal changes, and gut health. Working with a healthcare professional or registered dietician can help you create a personalised plan that meets your nutritional needs while supporting your wellbeing.

With awareness and careful management, you can reduce your histamine load and improve your quality of life. By understanding which foods to avoid, adopting practical kitchen habits, and seeking professional support when needed, you can take positive steps towards managing histamine intolerance and feeling your best.

Further reading

What are high histamine foods?
Top 20 low histamine foods
What is a low histamine diet?
Do you have a food intolerance?

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our terms and conditions for more information.