Histamine Intolerance and Your Gut: What You Need to Know

Histamine intolerance happens when your body cannot break down histamine from foods and your own cells quickly enough. This can lead to symptoms like headaches, digestive upset, skin rashes, nasal congestion or a racing heart after eating certain foods. Many people with unexplained gut issues discover that histamine intolerance plays a role in their symptoms.

What is Histamine?

Histamine is a natural compound found in your body and in many foods. It helps regulate immune responses, stomach acid production and acts as a messenger in your nervous system. Normally, your body breaks down histamine using the enzyme diamine oxidase (DAO) in the gut. If this process does not work well, histamine can build up and cause problems.

Why Does Histamine Intolerance Affect Gut Health?

Your gut is both a major source and a target of histamine. When histamine builds up, it can trigger gut symptoms such as bloating, cramps, diarrhea, nausea or reflux. People with irritable bowel syndrome (IBS) or other gut sensitivities often notice that high-histamine foods make their symptoms worse. This is why understanding histamine intolerance is important for anyone working on better gut health.

Common High-Histamine Foods

Aged cheeses and cured meats
Fermented foods like sauerkraut, kimchi, yogurt and soy sauce
Alcoholic drinks, especially wine and beer
Canned fish and smoked fish
Tomatoes, spinach, eggplant and avocados
Vinegar and pickled foods

Symptoms of Histamine Intolerance

Bloating, stomach pain or diarrhea
Headaches or migraines
Flushing or hives
Nasal congestion or sneezing
Rapid heartbeat or low blood pressure
Fatigue and irritability

How Can You Manage Histamine Intolerance?

The first step is to identify and reduce high-histamine foods in your diet. Some people also benefit from supporting gut health with a varied, minimally processed diet and by addressing any underlying gut imbalances. Tracking your symptoms and food intake can help you spot patterns. On Bowelbook, you can find detailed information about individual foods and their impact on histamine and gut health.

Explore More About Gut Health

Histamine intolerance is just one piece of the gut health puzzle. Many people also react to FODMAPs, gluten, fiber or other food components. Explore our ingredient lists and information pages to learn how different foods affect your gut. Bowelbook offers practical advice to help you find a diet that works for your unique needs.

Summary

Histamine intolerance can cause digestive and other symptoms when your body cannot break down histamine efficiently.
High-histamine foods include aged cheeses, fermented foods, canned fish and certain vegetables.
Gut symptoms like bloating, cramps and diarrhea are common in histamine intolerance.
Managing your diet and learning about food triggers can help reduce symptoms.
Bowelbook provides clear information on foods and gut health to help you take control.