Histamine intolerance

Anne Harrison
Anne Harrison
Histamine intolerance

Nutritional therapy in Exeter, with a qualified Exeter based Nutritional Therapist & Nutritionist. Book an appointments in Topsham, Exminster or online here

Histamine intolerance - for allergy & hay fever management

Histamine intolerance occurs when there is an excess of histamine in the body or a reduced ability to break it down. This can lead to symptoms such as headaches, digestive issues, hives, itching, and nasal congestion.

Nutrition plays a crucial role in managing histamine intolerance by focusing on low-histamine foods and supporting the body’s ability to break down histamine.

Here are key strategies and dietary recommendations to help manage histamine intolerance:

Foods to Include

  1. Fresh, Non-Processed Foods: Fresh, minimally processed foods are generally lower in histamine.
  2. Low-Histamine Vegetables: Fresh vegetables like carrots, zucchini, cucumbers, leafy greens, sweet potatoes, and green beans.
  3. Low-Histamine Fruits: Fresh fruits such as apples, pears, blueberries, and melons.
  4. Fresh Meats and Fish: Fresh, unprocessed meats and fish are lower in histamine. Freezing fresh meat and fish immediately can also help keep histamine levels low.
  5. Gluten-free grains: Rice, quinoa, and gluten-free oats are good options.
  6. Herbal Teas: Chamomile, rooibos, and peppermint teas are typically low in histamine.
  7. Probiotic Foods: Certain strains of probiotics that don’t produce histamine, such as Bifidobacterium infantis and Lactobacillus rhamnosus, can support gut health. Choose supplements carefully.

Foods to Avoid

  1. Aged and Fermented Foods: These include aged cheeses, cured meats, sauerkraut, soy sauce, and miso.
  2. Alcohol: Especially red wine and beer, which can increase histamine levels.
  3. Vinegar and Fermented Condiments: Foods like pickles, ketchup, and mustard.
  4. Certain Vegetables: Tomatoes, aubergine, spinach, and avocados, which can be high in histamine.
  5. Certain Fruits: Strawberries, bananas, pineapples, and citrus fruits, which can trigger histamine release.
  6. Processed and Smoked Meats: These are high in histamine and should be avoided.

Nutrients and Supplements

  1. Vitamin C: Acts as a natural antihistamine. Foods rich in vitamin C include bell peppers, kiwi, and broccoli. Vitamin C supplements can also be beneficial.
  2. Vitamin B6: Helps in the breakdown of histamine. Found in foods like chicken, turkey, avocados, and sunflower seeds.
  3. Magnesium: Supports immune function and helps reduce inflammation. Found in foods like leafy greens, nuts, seeds, and whole grains.
  4. Quercetin: A natural antihistamine and anti-inflammatory flavonoid. Found in onions, apples, and berries. Quercetin supplements are also available.
  5. Bromelain: An enzyme found in pineapples that can help reduce inflammation and histamine levels. Available in supplement form.
  6. DAO Enzyme Supplements: Diamine oxidase (DAO) is the main enzyme responsible for breaking down histamine. Supplements can help increase DAO levels and improve histamine breakdown.

Lifestyle Tips

  1. Stay Hydrated: Adequate hydration helps the body manage histamine levels more effectively.
  2. Regular Meals: Eating small, frequent meals can help maintain stable histamine levels.
  3. Stress Management: Stress can increase histamine release. Practices such as yoga, meditation, and regular exercise can help manage stress.
  4. Food Preparation: Freshly prepare and eat meals to minimise histamine buildup in foods.

Sample Low-Histamine Meal Plan

  • Breakfast: Smoothie with fresh pear, cucumber, spinach, and a handful of blueberries.
  • Lunch: Quinoa salad with mixed greens, carrots, courgettes, and a lemon-olive oil dressing.
  • Snack: Apple slices with sunflower seed butter.
  • Dinner: Grilled chicken breast with steamed sweet potatoes and green beans.
  • Hydration: Chamomile tea and plenty of water throughout the day.

Additional Tips

  • Storage: Store foods properly to prevent histamine formation. Refrigerate leftovers promptly and consume them within a day or two.
  • Cooking Methods: Freshly cooked foods are preferable. Avoid slow cooking or fermentation processes that can increase histamine levels.

By incorporating these dietary strategies, you can help manage histamine levels naturally and support overall health. For personalised advice, consult with a healthcare provider or a nutritionist familiar with histamine intolerance.

About me:

I specialise in Yoga, Wellbeing Coaching & Nutritional Therapy in the Exeter area, with bases in Exminster and Topsham. My approach is personalised, aimed at supporting individuals in achieving sustainable and healthy lifestyle changes.

Yoga Classes:

Join me for Hatha yoga classes suitable for most levels of yogis. All equipment is provided. Classes are available at Kiva & Zen Studios in Topsham, Exeter, Victory Hall in Exminster, Exeter, and Exeter Golf & Country Club. Immerse yourself in the tranquil atmosphere of Exeter while rejuvenating your mind and body through the practice of yoga. Each session is designed to help you connect with your inner self, cultivate mindfulness, and improve flexibility, strength, and balance. Whether you're a beginner or an experienced practitioner, there's a class for you in my Exeter venues.

Nutritional Therapy:

Nutritional Therapy is a holistic approach to health and well-being that focuses on using food and nutrients to support the body's natural healing processes. As a registered Nutritional Therapist with both the Federation of Nutritional Therapy Practitioners and the Society of Naturopaths, I provide personalised nutrition plans tailored to individual needs. Whether you're looking to improve digestion, boost energy levels, manage weight, or address specific health concerns, Nutritional Therapy can offer valuable insights and support on your journey to optimal health, right here in Exeter.

Wellbeing Coaching:

As a certified Wellbeing Coach, I offer personalised coaching sessions aimed at helping you achieve your wellness goals. Whether you're seeking support in managing stress, improving work-life balance, enhancing self-care practices, or navigating life transitions, I provide guidance, accountability, and strategies to empower you on your path to greater well-being. Together, we'll explore your values, strengths, and aspirations, and develop actionable steps to create positive and lasting change in your life.

Useful links:

  • Contact me here
  • View my price list here
  • Book a wellbeing session here
  • Book a yoga class here (For Exeter Golf and Country Club use their membership system)


As a Yoga Teacher, I underwent training in India and am both qualified and registered with the Yoga Alliance. My Nutritional Therapy diploma is held with the School of Health, and I am a registered Nutritional Therapist with both the Federation of Nutritional Therapy Practitioners and the Society of Naturopaths. I obtained my coaching qualifications through the Institute of Leadership and Management, with specialised training in Wellbeing from the British Coaching Association.

You can view my online brochure, of the wellbeing services I offer in Exeter, here.

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