The Gut-Histamine Link: Why Certain Foods May be Triggering Symptoms

The body releases histamine in response to potential threats like allergens or irritants. Foods high in histamine can trigger a response, causing nasal congestion, headaches, bloating, diarrhea, constipation or even vertigo.

Dietary triggers vary from person to person. Some may be able to tolerate eggs only when baked, while others react to dairy or gluten. Managing symptoms means paying attention to how specific foods affect the individual’s overall health. Tomatoes, fermented foods, vinegars, citrus, nuts and chocolate are high in histamine and can lead to symptoms. Food preparation—whether raw, cooked or steamed—can also affect how the body reacts. Individual sensitivities further complicate how histamine affects each person.

Understanding personal histamine thresholds and seasonal allergies is key. Some people may find themselves to be more sensitive in the fall with ragweed and other pollens, others in the spring with grass and tree pollens. Adjusting the diet to reduce histamine-rich foods can help.

Animal proteins, if not eaten soon after cooking, can accumulate histamine and may trigger symptoms. Those with sensitivities should eat them within 24 to 48 hours of cooking. Bone broth, often promoted for gut health, may be problematic for some since prolonged cooking increases histamine levels. An anti-inflammatory diet that supports nutrient absorption and waste elimination may be a better option for gut health.

Identifying personal triggers is essential for managing histamine-related symptoms and improving well-being. Since each person’s sensitivities are unique, there is no one-size-fits-all solution.