How to naturally reduce high plasma histamine levels?

Natural Methods to Reduce High Plasma Histamine Levels

The most effective approach to naturally reduce high plasma histamine levels is to implement a low-histamine diet combined with second-generation H1 antihistamines as needed, while identifying and avoiding specific histamine triggers. 1

Dietary Interventions

Low-Histamine Diet

• Eliminate fermented foods, which are unanimously recognized as high in histamine 2

• Avoid foods with high histamine content:

  • Aged cheese
  • Fermented alcoholic beverages (wine, beer)
  • Fermented foods (sauerkraut, kimchi)
  • Processed or smoked meats
  • Certain fish, especially if not fresh
  • Tomatoes
  • Spinach
  • Eggplant
  • Avocados

• Maintain the diet for at least 4 weeks to properly evaluate effectiveness 1

• Consider that some low-histamine foods may still trigger symptoms in certain individuals, as there's significant heterogeneity in food responses 2

Foods That May Interfere with Histamine Degradation

• Avoid foods high in putrescine (citrus fruits, bananas) which can interfere with diamine oxidase (DAO) enzyme function 2
• Limit foods labeled as "histamine-liberators" that may trigger histamine release from mast cells

Lifestyle Modifications

• Identify and avoid personal triggers of histamine release 1:

  • Temperature extremes
  • Mechanical irritation
  • Alcohol consumption
  • Certain medications (β-adrenergic antagonists, ACE inhibitors, angiotensin II receptor blockers, α-adrenergic blockers)

• Stress management techniques:

  • Regular exercise (moderate intensity)
  • Meditation or mindfulness practices
  • Adequate sleep (7-8 hours nightly)

Supplement Support

• DAO enzyme supplements: May help improve histamine degradation in those with histamine intolerance 3
• Vitamin C: Has natural antihistamine properties
• Vitamin B6: Supports DAO enzyme function
• Quercetin: A natural flavonoid with mast cell stabilizing properties

Medication Considerations

• Second-generation H1 antihistamines (cetirizine, fexofenadine, loratadine) can be used as needed for symptom control 1

  • Can be used at 2-4 times FDA-approved doses for better symptom management
  • Avoid first-generation antihistamines due to sedation and anticholinergic effects

• H2 antihistamines (famotidine, cimetidine) may help with gastrointestinal symptoms 1

Monitoring Effectiveness

• Consider measuring urinary histamine metabolites (24-hour collection) to track progress 1
• Document symptom improvements with a daily journal
• Gradually reintroduce foods to identify specific triggers

Special Considerations

• Histamine intolerance symptoms can mimic allergic reactions but are not IgE-mediated 4
• Symptoms typically improve within 4 weeks of implementing a histamine-free diet 4
• Histamine intolerance may result from diminished histamine degradation due to DAO deficiency 3, 4
• For those with recurring symptoms despite dietary changes, consider evaluation for mast cell activation syndrome (MCAS) 1

Common Pitfalls to Avoid

• Don't rely solely on antihistamines: While helpful for symptom management, they don't address the underlying cause
• Don't assume all "healthy" foods are safe: Some nutritious foods (spinach, tomatoes, avocados) can be high in histamine
• Don't overlook medication effects: Some medications can block DAO or trigger histamine release
• Don't expect immediate results: It may take several weeks of consistent dietary changes to notice improvements
• Don't self-diagnose: Histamine-related symptoms can overlap with many other conditions

By following these guidelines, you can naturally reduce plasma histamine levels and improve symptoms associated with histamine intolerance or excess.