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

1. 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! 
2. 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.
3. 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.
4. 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: 

1. Jones, G. Dietitian course: Healing histamine intolerance with functional nutrition. Dietitiancentral.com. Retrieved June 14, 2023. 
2. O’Hara, B. (2022, March 10). What is MCAS? Mast Cell Activation Syndrome basics –. Mast Cell 360.

Artificial sweeteners have been a hot topic in the health and wellness industry for many years. While some people swear by them as a way to cut back on sugar and calories, others are concerned about their potential impact on gut health. However, recent research has shown that certain artificial sweeteners can actually have a positive impact on gut health. In this blog post, we will explore these sweeteners and how you can include them in your diet in a mindful way! 

What are artificial sweeteners? 

First, let’s talk about what artificial sweeteners are. Artificial sweeteners are synthetic substances that are used as a sugar substitute in foods and beverages. They are designed to be much sweeter than sugar, so only a small amount is needed to achieve the desired sweetness. Some common examples of artificial sweeteners include saccharin, aspartame, sucralose, and stevia.

While they are generally considered safe, recent studies have shown that certain artificial sweeteners can alter the composition of the gut microbiota and the migrating motor complex which can lead to disymbiosis and/or SIBO- which is linked to a range of health problems. Additionally, some artificial sweeteners have been found to impact glucose tolerance in healthy adults. You can learn about the artificial sweeteners that can be damaging your gut here. 

Artificial sweeteners that may benefit gut health

It’s important to remember that not all artificial sweeteners are created equal! In fact, some sweeteners have been shown to have a positive impact on gut health by promoting the growth of beneficial bacteria in the gut. Let’s take a closer look at some of these sweeteners:

Stevia. Stevia is a natural sweetener that is derived from the leaves of the Stevia rebaudiana plant. It has been shown to have prebiotic properties, which means that it promotes the growth of beneficial bacteria in the gut. Additionally, stevia has been shown to reduce inflammation in the gut, which can improve overall gut health. A recent study published in Microorganisms found that stevia increased the populations of Lactobacillus and Bifidobacterium, two types of bacteria that are known to be beneficial for gut health.[1] It was also found that Stevia has anti-inflammatory properties which may help decrease the production of certain chemicals that cause inflammation in the body.[1]

Isomalt. Isomalt is a type of sugar substitute that is used in many foods like bubble gum, chocolate, and yogurt. When we eat isomalt, our body doesn’t fully digest or absorb it, so it goes into our large intestine where it is fermented by the helpful bacteria that live there (making it a prebiotic). About 90% of the isomalt we eat gets fermented by these bacteria.[2] Research has shown that when isomalt is fermented by the helpful bacteria in our gut, it can increase the amount of bifidobacteria, which are known to have positive effects on our health.[2] Isomalt also decreased the levels of a type of enzyme called β-glucosidase, which can be harmful to our gut.[2]

Maltitol. Maltitol is a type of sweetener that tastes very similar to regular sugar, but it doesn’t cause cavities and is safe for people with diabetes to eat. It is often used to make sugar-free chocolate because it dissolves and behaves like sugar. Maltitol is digested very slowly in the body, so it reaches the colon where it can be fermented by the helpful bacteria that live there.[2] In a study with 40 people, they were given different types of chocolate with maltitol and other ingredients for 14 days.[2] The study found that when people ate chocolate with maltitol and another ingredient called polydextrose at an optimal dose, the levels of beneficial bacteria like bifidobacteria and lactobacilli increased in their feces.[2] This suggests that maltitol can have positive effects on our gut bacteria when eaten in the right amounts.

Monk Fruit. Monk fruit, also known as Luo Han Guo, is a small green fruit native to southern China and Thailand. It is a safe and suitable low-calorie sweetener for people with type 2 diabetes. Researchers studied this sweetener to see if it could promote the growth of helpful gut bacteria.[3] They used human fecal matter to test the growth of gut bacteria when the sweetener was used.[3] They found that it helped to promote the growth of several types of helpful gut bacteria, like Bifidobacterium, Enterococcus, Bacteroides, and Clostridium coccoides.[3] The study offered interesting data, but the area does require further research. Another study found that Monk fruit yogurt improved blood sugar control, gut health, and protected the liver and kidney of rats with type 2 diabetes.[4] It also helped to prevent the loss of beta cells in the pancreas, which produce insulin.[4] This indicates that monk fruit could be a beneficial sugar alternative in yogurt for people with type 2 diabetes to slow down the disease’s progression and its complications.[4]

Mindful ways to incorporate beneficial sweeteners into your diet

Now that we’ve covered some of the sweeteners that can have a positive impact on gut health, let’s talk about how you can include them in your diet in a mindful way. Here are some tips:

1. Use them in moderation. While these sweeteners may have some health benefits, it’s important to remember that they still should be used in moderation. Aim to use them sparingly and in combination with other healthy foods to ensure that your gut microbiome is diverse and well-nourished.
2. Listen to your body. Pay attention to how your body reacts to artificial sweeteners. Some people may experience digestive discomfort or other symptoms when consuming certain types of sweeteners. If you notice any negative effects, consider reducing or eliminating artificial sweeteners from your diet.
3. Use them mindfully. Include foods/drinks with these beneficial artificial sweeteners in them but realize that it’s important to like the taste rather than incorporating them just because you’re concerned about the calories!

References: 

1. Kasti, A. N. The Effects of Stevia Consumption on Gut Bacteria: Friend or Foe? Nih.gov. Retrieved April 29, 2023. 
2. Ruiz-Ojeda, F. J. (2019, January). Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Nih.gov. 
3. Norris, J. (2022, August 11). Could a low calorie sweetener also improve your gut health? Medical News Today. 
4. Ban, Q., Cheng, J., Sun, X., Jiang, Y., Zhao, S., Song, X., & Guo, M. (2020). Effects of a synbiotic yogurt using monk fruit extract as sweetener on glucose regulation and gut microbiota in rats with type 2 diabetes mellitus. Journal of Dairy Science, 103(4), 2956–2968.