The Hidden Ways How Histamine Can Make You Fat
Histamines are compounds released by mast cells, a type of white blood cell that tends to be elevated during inflammatory and allergic reactions as part of an immune response to stressors. They play a big role in mold illness, but they can also cause symptoms - in particular weight gain and an inability to lose it – in healthy individuals.
Histamine has gotten a bad reputation, but it is necessary to survive, as it is responsible for multiple jobs in your body, such as:
the secretion of stomach acid
proper digestion
communication of key messages throughout the entire body
regulating the immune system
regulation of the sleep-wake cycle
When the body encounters a foreign invader, it properly responds by releasing histamine - these inflammatory reactions are designed to protect you from danger. Due to chronic mold exposure and ongoing inflammation, a person can develop histamine intolerance. In this case, the mast cells over-produce histamine in order to protect the body from mold toxins, but the body isn’t able to keep up with the high levels of released histamine.
Histamine becomes a problem when the body is not able to adequately break it down so it can build up to an unhealthy level. This is called histamine intolerance. Histamine intolerance leaves the body in a chronic state of inflammation, which in turn can create stubborn weight gain.
~ Around 40% of people are estimated to have some degree of histamine sensitivity. ~
Histamine intolerance can make it feel as if you’re having an allergic reaction 24/7. And while histamine intolerance is not as life-threatening as an allergic response, it can be debilitating. Mold is one of the biggest triggers for the mast cells to release histamine. Since mold exposure can significantly increase histamine intolerance, eating high-histamine foods can be one piece of the puzzle if you are really struggling during a mold detox protocol!
The most common signs and symptoms of histamine intolerance:
Migraines (past eating)
Accelerated/irregular heart rate
Passing out in the sun
Anxiety out of the blue
Dermatitis / Hives
Random Flushing
Getting dizzy from sitting to standing
Extreme fatigue
Swollen Throat
Difficulty Breathing
Hot Flashes
Sweating
Cravings
Low Blood Pressure
Severe Diarrhea
Hungry after meals
Itching
Sneezing
Watering Eyes
Nasal Congestion
Chronic runny nose
Crawling sensation on your skin
Abnormal menstrual cycle
Asthma attacks
Nausea
Abdominal Pain
LSD-like tripping (past eating high-histamine foods)
Symptoms of histamine intolerance and Mast Cell Activation Syndrome can be quite similar. However, there are some differences between them. Histamine intolerance develops due to excess histamine and histamine build-up in your body. With Mast Cell Activation Syndrome, mast cells are being triggered spilling histamine and other chemicals into the body, which in turn creates symptoms. MCAS is one of the primary causes of histamine intolerance, but it is not the root cause for everyone.
Other root causes of Histamine intolerance include:
A reduced enzyme activity, such as the DAO enzyme that is responsible for breaking down histamine
Vitamin deficiencies such as vitamin C, copper, and other vitamins (certain types of nutrients increase DAO enzyme)
Impaired gut health, such as a leaky gut, bacterial overgrowth, parasites, etc. because DAO enzyme is mostly produced in the gut.
Medications such as antidepressants
Mold exposure
Prolonged Stress (especially PTSD)
Autoimmune or inflammatory conditions
~ To put it in a nutshell: High levels of histamine plus an impaired ability to break histamine down
= histamine intolerance! ~
Which foods are high in histamine?
As a rule of thumb - the longer you cook food, the more histamine is being produced in it. Cooking for an extended time, such as in a slow cooker or your 48H bone broth, leads to high levels of histamine in the food.
There are three categories: histamine-rich foods, histamine-releasing foods, and foods that keep the body from breaking down histamine.
Histamine-Rich Foods
Slow-cooked meals
Bone Broth
Dairy and aged cheese
Fermented foods and drinks like yogurt, sauerkraut, vinegar, and soy sauce
Vinegar-soaked foods such as pickles and olives
Fermented alcoholic beverages, including wine, beer, and champagne
Cured and aged meats
Some types of fish, especially frozen, smoked, and canned varieties
Spinach
Eggplant
Strawberries
Avocado
Tomatoes
Fish sauce
Leftovers
Histamine-Releasing Foods
Citrus fruits, papaya, pineapple
Nuts such as walnuts, cashews, or peanuts
Cocoa and chocolate
Fish and crustaceans
Pork
Egg whites
Licorice root
Seasonings: chili powder, cinnamon, cloves
Tomato ketchup
Many food additives
Foods that Keep Your Body From Breaking Down Histamine
Alcohol, especially red wine
Different types of tea
Histamine Intolerance Solutions
500mg of Quercetin 30 minutes before each meal and at bedtime.
Quercetin containing foods, such as sage, red onions, or broccoli
Zinc
Omega-3
Turmeric
Stinging nettles
DAO enzyme
Cellcore’s IFC
Bifidobacteria (eg: Cellcore’s CT Spore)
Liver support, such as Tudca, after eating high-histamine foods, helps the body to get rid of histamine and to calm down the histamine response.
Keep in mind that some bacteria can make histamine intolerance worse. A probiotic supplement is key, but many traditional probiotics are made from cultures that are high in histamine themselves and can aggravate histamine intolerance.
Addressing root causes, such as mold, leaky gut, parasites, etc.
Eating a low-histamine diet for one to three months. After the elimination phase, slowly re-introduce the histamine-foods one by one.
A low-histamine diet is a therapeutic diet and not meant to be a long-term or lifelong diet. It can be a helpful tool during mold detoxification, but it is important to never eliminate histamines completely from the diet completely, as it can worsen the resistance to histamine. If limiting histamines in the diet does not fully relieve your issues, you might want to consider additionally limiting oxalates until the root issues are resolved.