Do you have allergies? Everyone you talk to seems to have allergies or someone they know has allergies.
What are allergies? Allergies are a harmless substance such as dust, mold or pollen which is encountered by a person who is allergic to that substance — the immune system may over react by producing antibodies that attach to the allergen. This can cause wheezing, itching, runny nose, watery or itchy eyes and other very serious symptoms. However, inflammation linked to allergies can also cause lingering symptoms that may affect your entire body, including fatigue, joint pain and fever.
There is more to this picture than just allergies — we have to look at why we have these allergies and is there more to the picture.
The reason I am writing this post about allergies is because I have been dealing with this for many years and after researching the subject have come up with why we are having so many problems with it. The problem is called Mast Cell Activation Syndrome (MCAS) and it is also called Leaky Mast Cell where the mast cells are producing too much histamine — so we call this histamine intolerance.
Mast cells, which are white blood cells, are responsible for releasing histamine. This is fine for your body but if you can't break down the histamine properly or you are producing more histamine than your body needs, you end up with Mast Cell Activation Syndrome.
This condition can affect people their whole life and because you have so many unusual symptoms it is hard to pinpoint what is really wrong with you.
I have only been dealing with this in my later life so it was easier to find the cause. As a naturopath, when you are looking at lots of intolerances to food we straight away look to the gut to resolve the symptoms. As we have leaky gut we can have leaky mast cells — and they can be healed.
The Many Duties of Histamine Receptors
- Histamine functions as a vasodilator (which dilates blood vessels).
- Histamine controls the function of hydrochloric acid (this breaks down your food).
- Histamine acts as a neurotransmitter, sending messages for sleep, appetite and behaviour all over the brain.
- Histamine receptors are also found in the colon, liver, lung, small intestine, spleen, testes, thymus, tonsils and trachea.
Histamine can be broken down by diamine oxidase (DOA) or by histamine N-methyltransferase (HNMT). There are different enzymes specific to different areas of the body that work to break down histamine. DOA is a huge part of histamine metabolism and it helps balance histamine levels in the body. HNMT can break down histamine only when the histamine is in the spaces between cells, but it helps mop up excess histamine very effectively wherever it is found.
When these enzymes aren't present or when you are suffering from a metabolic issue, this makes it hard to break down histamine — histamine builds up, leading to histamine intolerance and a range of symptoms.
Symptoms of Histamine Intolerance
The symptoms of histamine intolerance are quite similar to symptoms of seasonal allergies, but some symptoms can be much more severe. They include the following:
- Itchy skin, eyes, ears and nose
- Eczema or other types of dermatitis
- Red eyes
- Hives
- Facial swelling or other tissue swelling
- Tightness in the throat
- Difficulty regulating body temperature
- A drop of blood pressure when standing up quickly
- Vertigo or dizziness
- Low blood pressure
- Fast heart rate
- Heart palpitations
- Difficulty falling asleep
- Confusion
- Irritability
- Anxiety or panic attacks
- Seasonal allergies
- Runny nose and congestion
- Acid reflux or other digestive issues (like nausea and vomiting)
- Abnormal menstrual cycle
Risk Factors for Histamine Intolerance
You may be more likely than other people to have histamine intolerance for a range of reasons. If you are suffering from chronic stress, sleep disturbances, anxiety, thyroid dysfunction or other conditions you could be at higher risk of developing histamine intolerance.
High stress levels can have a huge impact on histamine production in the body so reducing stress levels can be an important part of treatment.
Hormonal imbalances, especially estrogen dominance, can lead to histamine intolerance. Estrogen can also interfere with how DOA and monoamine oxidase (MAO — another enzyme that breaks down histamine) work. Knowing this information, it makes sense why many women suffer from symptoms related to histamine intolerance right before ovulation.
The Most Common Causes of Histamine Intolerance
- Mast Cell Activation Syndrome
- Gluten Intolerance
- Leaky Gut
- Gut Infections
- Inflammatory Digestive Diseases
- Nutrient Deficiencies
- Genetic Mutations
- Certain Medications
Common Causes in Detail
Mast Cell Activation Syndrome can be the primary cause of histamine intolerance, but it may not be the cause for everyone. In MCAS there can be a wide range of triggers that cause the mast cells to release inflammatory mediators and histamine.
Gluten Intolerance can be another cause, especially as gluten is a very inflammatory substance and it can release a substance called zonulin which can open the tight junctions in the gut, causing leaky gut syndrome. Getting tested for this condition can be difficult and you need to see a Functional Doctor or Naturopath who works with allergies. The first step to see if you have issues with gluten is to take all gluten out of your diet for 2 weeks and then test it by reintroducing something with gluten — ideally plain pasta rather than bread, as bread contains yeast which can skew the result.
Leaky Gut can be caused by food sensitivities, bacterial, viral or parasitic infections, and overuse of antibiotics or anti-inflammatory drugs. This can also be tested by a Functional Doctor or Naturopath.
Gut Infections like Helicobacter Pylori or SIBO (Small Intestinal Bacterial Overgrowth) and gut inflammatory digestive diseases like Ulcerative Colitis or Crohn's Disease can also be the cause of histamine intolerance.
How to Heal the Body
The first step is to find a Doctor or Naturopath to help you get tested to see what you are dealing with.
If you are struggling with that and want to do this on your own, that is ok. Have a look at the symptoms I have listed and check them against what you are dealing with.
Remove high histamine foods and inflammatory foods for 1–3 months. I will be adding a Food Diary for you to download — this is very important and will make the diet easier to follow. It will help you see what foods are triggering your immediate symptoms. One thing you need to understand is that when you eat triggering foods you might not get a symptom straight away — it can build up, which is why the diary is so important.
The Food Lists
✅ YES Foods
Protein: Beef, Chicken, Lamb, Duck, Eggs, Pork, Seafood, Turkey
Fruit: Apricots, Blueberries, Cherries, Grapes, Melon, Exotic Fruit, Pears, Apples
Vegetables: Potato, Carrots, Cabbage, Cauliflower, Broccoli, Leeks, Celery, Cucumber, Garlic, Green Beans, Kale, Lettuce, Parsnip, Sweet Potato, Turnip, Watercress, Zucchini
Flours: Arrowroot, Cassava, Tapioca, Coconut Flour
Fats: Extra Virgin Olive Oil, Ghee, Grass Fed Butter, Coconut Oil
Sweeteners: Blackstrap Molasses, Honey, Maple Syrup, Coconut Sugar
Others: Celtic/Himalayan Salt, Leafy Herbs, White Tea and Herbal Teas
⚠️ MAYBE Foods (Eat Moderately)
Fruits: Raspberries, Kiwi, Lemon, Mango, Nectarines, Papaya, Peach, Plum
Vegetables: Mushrooms, Peas, Pumpkin, Squash
Nuts: Soaked Almonds, Pecans, Pistachio, Soaked Brazil Nuts, Pine Nuts
Seeds & Seed Butters: Flax, Sesame, Sunflower, Pumpkin
Flours: Almond Flour
Other: Apple Cider Vinegar, Coconut Milk, Coconut Butter, Shredded Coconut, Dried Herbs/Spices, White Vinegar, Yeast
❌ NO Foods (Do Not Eat)
Protein: All protein from the YES list must be fresh (no leftovers or processed)
Vegetables: Eggplant, Spinach
Fruits: Avocado, Citrus, Dried Fruit (Apricots, Dates, Raisins), Strawberries, Tomato, Banana
Additional Foods: Alcohol (especially Red Wine), Chocolate, Cinnamon, Dairy, Fermented Foods, Gluten, Grains, Peanuts, Soy
Vinegars: All vinegars except Gluten Free Apple Cider Vinegar
Spices: Nutmeg, Anise, Cinnamon, Cloves, Curry Powder, Paprika/Cayenne
Nuts: Walnuts, Cashews
Although not all these foods are high in histamines, they are inflammatory foods.
The Phases of the Diet
The first phase of the diet — eat only from the YES foods and occasionally have the MAYBE foods. This should be for one month, then start the second phase: stay on the diet you have formed and remember to fill out your food journal.
By Stage 3 you should be noticing the difference by keeping to the diet.
If you can see a doctor or naturopath to support you while you are going through this stage it will really help with the symptoms. By supporting the liver and healing the gut you will reduce symptoms significantly.
This diet seems really hard to stay on and I know there are a lot of your favourite foods which have been taken away from you — but you will see the difference in how you feel, and it is not forever. I am on this diet and it can be hard, but you will get through it, especially when you start to feel better.
If you need any support please contact me on my website, email or phone. If you want to do this on your own and you need supplements for your gut, please contact me as well. If you would like some recipes, please reach out!
Good Luck!
📥 Download the Diet and Symptoms Diary — www.leesholistichealth.com | lee@naturopathperth.net.au