Histamine Sensitivity

Cheyenne van Eikeren
May 9
4 min read

Updated: May 20

Do you regularly suffer from itching, headaches, shortness of breath, digestive issues, or swollen mucous membranes without a clear cause?

Then histamine could very well be the culprit.

Histamine is a naturally occurring substance in the body with important functions. It is stored in certain immune cells, plays a role in stomach acid production, and functions as a neurotransmitter in the brain. However, an excess of histamine, or impaired breakdown can lead to unpleasant symptoms. This overload can be triggered by food, stress, or impaired gut function. In such cases, we speak of histamine intolerance or histamine sensitivity.

What causes histamine build-up in the body?

There are three main ways your body comes into contact with histamine:

Foods that naturally contain histamine
Foods that trigger the release of histamine (histamine liberators)
A reduced ability to break down histamine (e.g., due to enzyme deficiency or gut issues)

Additionally, physical or emotional stress plays a role: during stress, the body may release extra histamine, which can worsen symptoms.

Foods high in histamine or histamine-releasing

Examples of histamine-rich or histamine-liberating foods include:

Dairy: Especially moldy cheeses, aged cheese, buttermilk, yogurt, and quark.
Meat: Pork, lamb, game, liver, and smoked meats.
Fish: Tuna, cod, anchovies, trout, herring, roe, mackerel, red mullet, sardines, sprats, shellfish, canned fish, smoked fish. Watch out for shrimp crackers. Canned fish contains more histamine than fresh fish. Deep-frozen fish contains the least.
Vegetables: Mushrooms, spinach, tomatoes, sauerkraut, beets, and (moderately) bell peppers.
Fruit: Avocado, kiwi, strawberries, melon, pineapple, grapefruit, raspberries.
Grains: Barley and baker’s yeast.
Spices: Cinnamon, anise, cloves, mustard seeds, cumin, coriander, ginger, nutmeg, and vanilla.
Vegetarian products: Fermented soy products like tempeh, tofu, tahoe.
Drinks: Cider, (red) wine, beer, herbal teas (see spice list), and more than 2 cups of coffee per day may also cause issues.
Other: Licorice, chocolate, marmite, soy sauce, and ketjap contain high levels of histamine.
Preservatives, acidity regulators, colorings, flavorings, emulsifiers, thickeners, and artificial sweeteners can also directly trigger histamine release. All pre-packaged foods contain histamine or histamine liberators.

What can you eat?

Dairy: Regular milk, cottage cheese, ricotta, young cheese, and non-dairy alternatives like coconut or almond products.
Eggs
Fresh and organic meats: Beef, chicken, turkey.
Very fresh, wild-caught fish: Frozen immediately after catch.
Fresh organic vegetables: Avoid the ones listed above. Good options include carrots, broccoli, zucchini, onions, garlic, peas, asparagus, kale.
Fresh organic fruits: Apples, blackberries, blueberries.
Spreads: Unprocessed honey, apple syrup (without E-numbers), jam from allowed fruits without added sugars.
Homemade vegetable broth (yeast-free)
Herbal teas: Chamomile, nettle, licorice root, dandelion, linden blossom, turmeric.
Seeds/nuts: Quinoa, chia seeds, pumpkin seeds, macadamias, almonds, cashews, sesame seeds.
Legumes: Chickpeas, lentils, white beans, capuchins. (Legumes can trigger histamine release, so observe your body's response.)
Grains: Rice, buckwheat, couscous.
Fats: Olive oil, coconut oil, butter, ghee.
Fresh organic herbs and spices
Wholegrain products: Wheat, rye, spelt.

Important: Every body responds differently. What works for one person may trigger symptoms in another. Your histamine tolerance can also vary by season, hormone cycle, or stress levels.

How can a mesologist help with histamine intolerance?

A mesologist takes a holistic approach: not only focusing on what you eat, but also on how your body responds and where the underlying imbalance lies. In cases of histamine sensitivity, a mesologist can:

Determine whether your symptoms match histamine intolerance
Investigate where histamine breakdown is impaired (e.g., in the gut or liver)
Provide personalized dietary advice tailored to your constitution
Support stress regulation and gut healing with natural remedies
Help restore balance between nutrition, lifestyle, and your nervous system

Frequently Asked Questions (FAQ)

What are common symptoms of histamine intolerance?
Itching, skin rashes, eczema, headaches, fatigue, digestive issues, heart palpitations, shortness of breath, or a blocked nose. Symptoms vary from person to person.
Is histamine the same as an allergy?
No. Allergies trigger an immediate immune response. Histamine sensitivity usually develops gradually, due to overload or impaired breakdown.
Why do I sometimes react to a food, and other times not?
Your histamine sensitivity fluctuates. Hormonal shifts, stress, seasons, or other foods can lower your tolerance threshold.
How do I know for sure if I have histamine intolerance?
There are no standard blood tests. Through mesological testing and a detailed intake, we can investigate whether histamine is the cause of your symptoms.
Do I have to follow this diet for life?
Not necessarily. The goal is to address the root cause, support your body in recovery and histamine breakdown, and gradually rebuild tolerance.
How can a mesologist determine if histamine is the problem?
Through a detailed intake (anamnesis), physical examination, and specific mesological testing methods, we assess whether histamine overload or impaired breakdown is at the root of your symptoms.
Does a mesologist only look at nutrition?
No. While nutrition is an important focus, a mesologist also looks at how your digestive system functions, your stress levels, nervous system, hormonal balance, and detoxification pathways (such as the liver and kidneys).
Can a mesologist test for enzyme deficiencies like DAO?
A mesologist can’t perform standard lab tests like a hospital, but they can assess how your body functions and where there may be blockages or deficiencies, such as in DAO enzyme activity, using complementary diagnostics. If needed, they may advise further medical testing.
Can a mesologist help me reintroduce foods later?
Yes. Once the body is supported in detoxification, gut healing, and overall balance, a mesologist can guide you in gradually reintroducing histamine-rich foods based on your individual tolerance.
Is mesology safe to combine with regular medicine?
Absolutely. Mesology works alongside conventional medicine and can complement any treatment you're currently receiving. Always inform your healthcare providers about all treatments you’re using.
How long does it take before I notice results?
That depends on the severity and duration of your symptoms, your overall health, and how well your body responds to the treatment plan. Some people feel improvement within a few weeks; for others, it may take longer.