Have you ever eaten a “healthy” meal - say, a spinach salad with avocado and balsamic vinegar - only to feel bloated, itchy, or inexplicably anxious afterward?

It might not be in your head. It could be histamine intolerance (or histamine overload as we like to call it) - a little-known, often misunderstood condition that affects more women than you might think, especially between the ages of 35 and 55.

If you’re dealing with stubborn symptoms that don’t respond to traditional treatments, histamine intolerance might be the missing piece of your wellness puzzle.

What Is Histamine Intolerance?

Histamine is a natural compound in your body that plays a role in digestion, immunity, and nervous system function. It’s also found in many foods - especially aged, fermented, and processed ones.

Histamine intolerance happens when your body overproduces histamine or can’t break down excess histamine properly. This leads to a histamine overload, triggering a variety of confusing symptoms (1).

Sneaky Symptoms of Histamine Intolerance

Histamine intolerance often mimics other issues like allergies, hormone imbalances, or digestive disorders. That’s why it’s so easy to miss. Here are some of the most common (and surprising) signs:

• Bloating or stomach pain after meals
  

• Headaches or migraines
  

• Skin issues: hives, rashes, or eczema
  

• Runny nose or congestion without a cold
  

• Anxiety, irritability, or racing heart
  

• Insomnia or disrupted sleep
  

• Flushing or feeling hot after eating
  

• PMS or irregular cycles
  
  

These symptoms can be especially intense during times of hormonal fluctuation, like perimenopause or just before your period - when your body is already more sensitive to stress and inflammation.

Common High-Histamine Foods

Histamine-rich foods include:

• Aged cheeses and cured meats
  

• Wine, beer, and other alcohol
  

• Fermented foods (sauerkraut, kombucha, vinegar)
  

• Spinach, tomatoes, avocado, and aubergine
  

• Canned or smoked fish
  

• Leftovers that sit for more than a day or two
  
  

If you notice symptoms after eating any of these, it’s worth taking a closer look.

What You Can Do About It

The good news? Histamine intolerance is manageable, especially with a root-cause approach:

• Try a low-histamine diet for 2–4 weeks to see if symptoms improve
  

• Support gut health, especially if you have leaky gut or IBS
  

• Aid immune balance with vitamin d supplementation and good nutrition
  

• Try a zeolite binder to remove excess histamine
  

• Manage stress daily - cortisol can worsen histamine sensitivity
  

• Track your symptoms and triggers with a simple food and symptom journal
  
  

You don’t need to avoid histamine forever - just long enough to help your body reset and find balance (2).

Final Thoughts

If you’ve been struggling with symptoms that don’t add up, histamine intolerance might be the hidden culprit. It’s not about restriction - it’s about awareness. Listening to your body and making small, supportive changes can bring lasting relief and clarity.

Your body isn’t broken. It’s just asking for a little more attention.

References:

1. Journal of Inflammation Research. (2018). Histamine Intolerance and DAO Enzyme Function
   

2. Nutrients. (2017). The Role of Diet in Histamine Regulation
   

3. Institute for Functional Medicine. (2020). Understanding Food Sensitivities and Gut Health