histamine intolerance: the missing piece to your hormone puzzle?
Histamine is often known for its role in seasonal allergies and runny noses, but it plays a much larger role in the body than most people realize.
If you’re dealing with persistent symptoms that seem to resist all your efforts- especially symptoms tied to your menstrual cycle, energy, digestion, or skin… histamine intolerance might be worth exploring.
Let’s break down what histamine intolerance actually is, how it can impact hormonal health, and how to support your body naturally if this is part of your picture.
What Is Histamine Intolerance?
Histamine is a naturally occurring compound involved in immune response, stomach acid production, and communication between the brain and the body. While it’s essential for health, problems arise when the body can’t break it down efficiently.
This usually happens due to a deficiency or impairment of the enzymes responsible for breaking down histamine, mainly DAO (diamine oxidase) and HNMT (histamine N-methyltransferase). When histamine builds up in the body faster than it can be cleared, symptoms occur.
Histamine intolerance is not an allergy to histamine, but a reaction to an accumulation of histamine that your body can’t effectively manage.
Common Symptoms of Histamine Intolerance
Headaches or migraines
Flushing or hives
Nasal congestion
Irregular or heavy periods
PMS or PMDD
PMS symptoms around ovulation
Anxiety or irritability
Digestive issues (especially bloating or diarrhea)
Dizziness
Fatigue
Itchy skin or eczema
Food sensitivities that seem to “move around”
Many of these symptoms overlap with hormonal imbalances, which is why histamine intolerance is often overlooked.
The Histamine-Hormone Connection
Histamine and estrogen have a two-way relationship. Estrogen can increase the release of histamine and decrease the activity of DAO, the enzyme that breaks it down. This means that high estrogen states- like ovulation or during the luteal phase of your cycle, pregnancy, or estrogen dominance- can lead to increased histamine symptoms.
This is why many women notice a spike in headaches, rashes, or anxiety around ovulation or before their period. If estrogen is high and DAO is low, histamine gets trapped in the body and the symptoms that follow can be intense.
Holistic Support for Histamine Intolerance
Histamine intolerance doesn’t mean you have to follow a low histamine diet forever, but calming the bucket temporarily can help give your body a reset. It’s also important to support the root causes: gut health, liver detoxification, and stress response.
1. Dietary Shifts
A low histamine diet isn’t about perfection, but about lowering the total load so your body has a chance to catch up.
Foods to Limit or Avoid (high in histamine or liberate histamine):
Aged cheeses
Fermented foods (sauerkraut, kombucha, yogurt)
Cured meats (salami, prosciutto, pepperoni)
Vinegar and vinegar-containing foods
Smoked fish, canned fish
Alcohol (especially wine and beer)
Leftovers (histamine increases the longer food sits)
Spinach, tomatoes, eggplant, avocado
Chocolate, cocoa
Citrus fruits
Shellfish
Foods That Are Lower in Histamine:
Freshly cooked meats and poultry
Fresh-caught fish (frozen immediately after catch)
Eggs
Gluten-free grains (rice, quinoa, oats)
Zucchini, carrots, sweet potato
Apples, blueberries, pears, watermelon
Leafy greens (except spinach)
Herbal teas like rooibos or chamomile
Coconut products
The fresher the food, the better. When histamine is the issue, leftover chicken in the fridge can cause more symptoms than a piece of chocolate- it's about total load and how your body handles it.
2. Herbal and Tea Support
Certain herbs and teas can support both histamine degradation and the systems impacted by it.
Nettle tea: natural antihistamine support
Chamomile: soothing for both gut and histamine response
Ginger: supports inflammation, gut motility, and liver detox
Rooibos tea: antioxidant-rich and histamine-lowering
Tulsi (Holy Basil): adrenal and liver supportive
Aim for 1-2 cups daily of any combination that feels right for you. Always test new herbs slowly if you're very sensitive! Nettle tea is my favorite recommendation and it doubles as a super, mineral-rich bevy!
3. Supplemental Support
Supplements can be incredibly helpful in supporting the root systems involved in histamine intolerance, but should be tailored to individual needs.
General support options include:
DAO enzyme (taken with meals) – short-term relief to help break down histamine in food
Vitamin C – natural antihistamine, supports DAO production
You always want to look for a whole food vitamin C supplement like my fave Acerola Cherry (code KELSIE10) instead of one derived from ascorbic acid
Vitamin B6 – helps DAO function and supports estrogen metabolism
Magnesium glycinate – nervous system and hormone support
Quercetin – mast cell stabilizer that helps reduce histamine release
Liver support like milk thistle, dandelion root, or bitters
If gut health is a root issue, addressing things like SIBO, dysbiosis, or leaky gut can also make a huge difference. This is where working with a practitioner can be especially helpful!
Other Considerations
Stress depletes B vitamins, disrupts gut function, and raises histamine. Support your nervous system with rest, sunlight, and daily grounding practices.
Sleep is essential for detox and hormone balance. Poor sleep can worsen both histamine and hormonal symptoms.
Movement (not excessive cardio) supports lymph flow and estrogen detoxification.
Avoiding environmental triggers like mold, synthetic fragrances, and chemicals can reduce the total histamine burden.
Final Thoughts
Histamine intolerance is often a symptom of imbalance, not a root cause. It’s a helpful clue (!!!) especially for those of us navigating complex hormonal symptoms that don’t resolve with standard protocols. By lowering histamine exposure and supporting your gut, liver, and stress response, you can start to uncover the deeper reasons your body is sounding the alarm.
You don’t have to live in fear of food or your symptoms. With a bit of patience, observation, and root-cause support, histamine balance is absolutely within reach.
If this resonates with you, or if you’ve dealt with these kinds of symptoms, I’d love to hear your story. Hit reply or share in the comments- this is one of those topics not a lot of people about, but so many are silently navigating.
With you always,
Buns!