Welcome to the fascinating world of gut health, where we embark on a journey to unravel the mysteries of histamine intolerance and Mast Cell Activation Syndrome (MCAS). Whether you’ve recently been diagnosed with histamine intolerance or suspect it might be the underlying cause of your gut-related symptoms, we’ve got you covered. We’ll discuss the symptoms, potential causes, treatment options, and even touch on MCAS. So, let’s dive in and empower you to navigate histamine intolerance and MCAS for optimal gut health!
What is Histamine Intolerance?
Histamine is an important neurotransmitter/communicator for your brain and body and is essential to your immune health. It’s a naturally occurring chemical found in various foods and is released by immune cells, particularly mast cells, during an allergic response. When released in the body, histamine can cause various effects, including aiding in digestion, wound healing, relaying messages to the brain, and triggering allergic reactions. However, in some individuals, the body may have difficulty breaking down histamine, leading to an accumulation of this compound and resulting in symptoms associated with histamine intolerance. For those individuals with histamine intolerance, even small amounts of histamine can trigger unpleasant symptoms. When you have a build-up of histamine in your body, the following symptoms can occur:[1]
- Acid reflux/indigestion
- Dizziness
- Low blood pressure
- Diarrhea
- Abdominal pain
- Bloating
- Skin rashes
- Headaches
- Congestion
- Bronchospasms
Potential Causes of Histamine Intolerance
Histamine intolerance can have various causes, including nutrition, gut health, environmental factors, medical conditions/medications, and genetics. Let’s explore each of these factors in more detail:[1]
- Nutrition: Certain nutrient deficiencies, such as vitamin B6 and copper, can affect the body’s ability to break down histamine properly. Additionally, consuming foods high in histamine or foods that trigger histamine release in the body can contribute to histamine intolerance. These include aged cheeses, fermented foods, processed meats, alcohol, and certain fruits and vegetables. Allergic reactions can also stimulate the release of histamine in the body, potentially exacerbating histamine intolerance symptoms.
- Gut Health: An imbalance in the gut bacteria can affect the breakdown of histamine, leading to intolerance. Certain bacteria produce an enzyme called histidine decarboxylase, which increases histamine levels in the gut. Furthermore, increased intestinal permeability, often referred to as leaky gut, can allow larger amounts of histamine to enter the bloodstream, overwhelming the body’s ability to metabolize it efficiently.
- Environmental Factors: Exposure to environmental pollutants, such as heavy metals and toxins, can interfere with histamine metabolism and contribute to intolerance. Additionally, prolonged exposure to environments with high histamine levels, like moldy or dusty spaces, can potentially worsen symptoms in susceptible individuals.
- Medical Conditions/Medications: Conditions like irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and small intestinal bacterial overgrowth (SIBO) can impair histamine breakdown and contribute to intolerance.
- Medications: Certain medications, such as non-steroidal anti-inflammatory drugs (NSAIDs) and some antidepressants, can inhibit the enzymes responsible for histamine breakdown, leading to intolerance symptoms.
- Genetics: Some individuals may have genetic variations that affect the enzymes responsible for breaking down histamine, making them more susceptible to histamine intolerance.
It’s important to note that the exact cause of histamine intolerance can vary from person to person, and often it is a combination of multiple factors!
What is Mast Cell Activation Syndrome & what is its Connection to Histamine?
Mast Cell Activation Syndrome (MCAS) is a complex disorder characterized by the abnormal activation and release of mast cells in the body. Mast cells are immune cells that play a vital role in the body’s defense against foreign substances and are involved in allergic reactions. In individuals with MCAS, mast cells are hyperresponsive and release excessive amounts of chemicals, including histamine, into the body. Once the mast cells are overly responsive, you become hyper-sensitive to those toxic triggers (such as perfumes, cleaning products, and air pollution) that might not be affecting those around you.[2] Individuals who have MCAS often experience repeated episodes of allergic symptoms. This is the next level above histamine intolerance where the mast cells are going into overdrive and in addition to releasing histamine the body is also releasing other inflammatory molecules that are giving the individuals relentless symptoms (YIKES!).
The connection between MCAS and histamine lies in the fact that mast cells are the primary source of histamine release in the body. In individuals with MCAS, the symptoms can be more severe and widespread compared to histamine intolerance alone. These symptoms can affect various systems in the body, including the skin, gastrointestinal tract, respiratory system, cardiovascular system, and nervous system. Common symptoms of MCAS include flushing, itching, hives, abdominal pain, diarrhea, shortness of breath, rapid heart rate, and anxiety.
How to Treat Histamine Intolerance
- Identify Food Sensitivities First: Food allergies and sensitivities can be problematic for histamine intolerance because when you eat problematic foods, it releases histamine from mast cells. Often histamine intolerance is mistakenly diagnosed as food allergies and sensitivities because the symptoms that show up are very similar (hives, diarrhea, skin issues, etc).[1] So it’s a great idea to do your due diligence and get tested! In my Restore Program, I use the Mediator Release Test (MRT) which is an endpoint test that provides the most comprehensive information on the market for reactive and non-reactive foods and chemicals. Currently, MRT tests 176 different foods and chemicals!
- Consider the Low Histamine Elimination Diet: The most effective way to manage histamine intolerance is through a histamine elimination diet. This involves removing high histamine foods from your diet for approximately six weeks and then gradually reintroducing them while monitoring your symptoms. After six weeks, you can challenge one high histamine food every 1-3 days to determine your dose tolerance. This diet helps to identify specific triggers and allows for personalized dietary adjustments.
- Implement Changes in Cooking Styles: Preparing meals from scratch using fresh ingredients allows you to have better control over the histamine content. Avoiding packaged and processed foods, which often contain high levels of histamine, can significantly benefit individuals with histamine intolerance. Additionally, freezing leftovers immediately after cooking rather than storing them in the refrigerator helps minimize histamine accumulation. Opting for a pressure cooker over a crockpot can also shorten cooking times, reducing histamine formation.
- Try These Helpful Supplements: Certain supplements can support histamine regulation. Vitamin A, Vitamin D, Quercetin, Resveratrol, Copper, and Zinc have been suggested to aid in managing histamine intolerance. However, it is crucial to consult with a healthcare professional before introducing any supplements into your routine.
Bottom Line
I hope this comprehensive guide has shed light on histamine intolerance and its impact on gut health. By identifying symptoms, potential causes, and treatment options, you are now better equipped to navigate this condition! To further assist you on your journey, I encourage you to download my quick guide to histamine intolerance here! This resource will provide you with additional tips and a handy list of foods and supplements that are high in histamine to avoid when following a low histamine diet.
References:
- Jones, G. Dietitian course: Healing histamine intolerance with functional nutrition. Dietitiancentral.com. Retrieved June 14, 2023.
- O’Hara, B. (2022, March 10). What is MCAS? Mast Cell Activation Syndrome basics –. Mast Cell 360.
