If you’ve ever experienced unexplained skin rashes, headaches, bloating, or anxiety after eating certain foods, yet can’t pinpoint the cause, then histamine intolerance (or histamine overload) could be at play. And if you’ve also dealt with leaky gut symptoms, the two may be more connected than you realise.

For women in their 30s, 40s, and 50s - especially during perimenopause and hormone transitions - these symptoms can feel confusing and frustrating. Let’s break down what’s going on, and how you can support your body with gentle, nourishing strategies.

What Is Histamine Intolerance?

Histamine is a natural compound produced by your body and found in many foods. It plays a key role in your immune system, digestion, and nervous system. Normally, enzymes like DAO (diamine oxidase) help break down histamine in the gut.

But with histamine intolerance, your body struggles to clear out excess histamine either because you're producing too much or your breakdown pathways are impaired. This can cause a buildup in the system, triggering reactions that mimic allergies or hormone imbalances.

Common Symptoms of Histamine Intolerance

• Headaches or migraines
  

• Flushing or hives
  

• Bloating or digestive upset
  

• Fatigue after meals
  

• Runny nose or sinus issues
  

• Heart palpitations
  

• Anxiety or irritability
  

• Menstrual irregularities
  
  

These symptoms can come and go, and often get worse during stress, hormone fluctuations, or after high-histamine foods or using histamine triggering products (1). 

The Leaky Gut Link

So how does leaky gut fit into all of this?

Leaky gut - also called intestinal permeability - occurs when the lining of your gut becomes inflamed or damaged, allowing undigested food particles and toxins to "leak" into the bloodstream. This activates the immune system and causes widespread inflammation.

When your gut is leaky, two things can happen:

1. DAO enzyme levels drop, reducing your ability to break down histamine.
   

2. Immune activation and inflammation can increase histamine production in the body.
   
   

In other words, a compromised gut lining can trigger or worsen histamine intolerance. It's a vicious cycle, but one you can absolutely begin to heal (2).

How to Support Healing Naturally

The good news? You don’t need an extreme elimination diet. Start with a gut-supportive, anti-inflammatory approach:

• Identify and reduce high-histamine foods temporarily (aged cheeses, wine, vinegar, smoked meats, fermented foods)
  

• Add gut-healing foods: bone broth, cooked veggies, wild-caught fish, and low-histamine fruits like blueberries and apples
  

• Support immune balance with nutrients like vitamin D, C, B6, and magnesium
  

• Consider using a zeolite binder that is proven to bind to and remove excess histamine
  

• Manage stress daily through breath work, gentle movement, or journaling
  

• Support your stomach acid to ensure a healthy gut environment
  
  

Final Thoughts

Histamine intolerance (or overload as we like to call it) and leaky gut often go hand in hand - and both are your body’s way of asking for support. By nourishing your gut, calming inflammation, and tuning into your body’s signals, you can begin to restore balance naturally.

Remember: healing is not about restriction - it’s about reconnection.

Call us on 02476363873 or email us at hello@madebydaily.com to discuss your questions with a member of our clinical team.

Liked this? Read on...

1. Why Your Glass of Wine Hits Differently Now: The Alcohol and Histamine Connection

2. Leaky Gut Explained: Causes, Symptoms & How to Support Gut Healing

3. Burning mouth syndrome: How Histamine and Mast Cell Activation Syndrome could be the cause

References:

1. Journal of Inflammation Research. (2018). Histamine intolerance: The misunderstood condition.
   

2. Institute for Functional Medicine. (2020). Gut-Immune Connection and Intestinal Permeability.
   

3. Nutrients. (2017). The Role of DAO Enzymes and Gut Health in Histamine Regulation.