Histamine intolerance can feel like an invisible burden—causing symptoms like headaches, hives, digestive issues, and fatigue without a clear cause. Unlike typical allergies, histamine intolerance stems from the body’s inability to effectively break down histamine, a compound involved in immune responses, digestion, and the nervous system. Fortunately, many natural strategies can help manage histamine levels and support your body’s ability to process it. Now that you’ve learned more about histamines (see Dr. Hart’s previous blog post on Histamines), I would like to share some ways to help them naturally.
Natural Ways to Manage and Reduce Histamine Intolerance:
Follow a Low-Histamine Diet
Start by reducing foods that are naturally high in histamine or that trigger histamine release: Foods to limit or avoid:
- Aged cheeses (parmesan, gouda)
- Fermented foods (sauerkraut, kimchi, yogurt, kombucha)
- Processed/cured meats (salami, bacon, ham)
- Alcohol (especially wine, beer, champagne)
- Vinegar, soy sauce, miso, pickled foods
- Leftovers & slow-cooked meals (histamine increases with time)
- Certain vegetables: tomatoes, spinach, eggplant, avocado
- Certain fish (tuna, mackerel, sardines, shellfish)
- Dairy- (Cow’s milk, all buttermilk)
Low-histamine, fresh options:
- Freshly cooked chicken, turkey, lamb
- Fresh fruits like apples, pears, and blueberries
- Leafy greens like lettuce, kale, and arugula
- Gluten-free grains like rice, quinoa, buckwheat
Tip: The fresher the food, the better—histamine levels rise in leftovers or aged foods.
Add Natural Histamines
Vitamin C → lowers histamine levels and supports DAO (found in oranges, kiwi, strawberries, bell peppers, broccoli)
Quercetin → a flavonoid that stabilizes mast cells, preventing histamine release (found in onions, apples, kale, green tea)
Bromelain → an enzyme in pineapple that reduces inflammation
Some herbs naturally lower histamine or calm allergic responses:
- Nettle tea – natural antihistamine effect
- Chamomile – anti-inflammatory, mast cell stabilizer
- Ginger – reduces inflammation
- Peppermint – soothes gut and respiratory tract
Avoid teas like black tea, green tea, and yerba mate if you’re sensitive—they can be high in histamine or trigger release.
Reduce Stress:
Stress can trigger histamine release from mast cells. Chronic stress makes intolerance worse.
Try:
- Deep breathing or meditation
- Gentle exercise (like yoga, stretching or walking)
- Adequate sleep
- Time in nature in the fresh air
Minimize Environmental Triggers:
Histamine intolerance isn’t just about food—external triggers can add to the load:
- Pollen
- Mold
- Dust mites
- Pet dander
- Fragrances and household chemicals
Reduce triggers with:
- HEPA air purifiers
- Fragrance-free cleaning and personal care products
- Regular cleaning to minimize dust and allergens
Since there is no histamine test one can take, and histamine intolerances vary from person to person, tracking what you eat and how you feel can reveal hidden triggers.
Keep a Symptom & Food Journal:
- Note symptoms (e.g., headaches, skin reactions, bloating)
- Track timing—histamine reactions can be delayed
- Identify which foods are consistently problematic
Histamine intolerance can feel overwhelming, but lifestyle and diet changes can dramatically improve symptoms.
If symptoms are severe or persistent, consult a Carolina Total Wellness practitioner. They can run stool tests to check the health of your gut microbiome, blood tests, nutrient testing, and temporarily eliminating certain foods from your diet.
Balancing histamine isn’t about perfection—it’s about reducing your overall histamine load so your body can recover. See one of our Functional Medicine certified providers to learn more about whether your symptoms are related to histamine and what you can do about it.
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