Foods Making You Sick? It Could Be Histamine Intolerance

Foods to Watch Out For

Some foods are notorious for being high in histamine or triggering its release in your body. If you have Histamine Intolerance, many "healthy" foods can make you feel worse. Here are the main culprits:

• Fermented foods: Kombucha, vinegars, soy sauce, and sauerkraut
• Aged cheeses: Parmesan, blue cheese, cheddar
• Fish: Especially canned fish like sardines and tuna
• Produce: Tomatoes, eggplant, spinach, and even avocados
• Alcohol: It inhibits the enzyme (DAO) that breaks down histamine, worsening symptoms.
• Citrus fruits: While not high in histamine themselves, they can trigger histamine release in your body.
• Leftovers: The longer food sits, the more histamine accumulates.

What Causes Histamine Intolerance?

At its core, histamine intolerance is linked to gut health. An imbalanced gut microbiome impairs your body’s ability to break down histamine.

Key contributors include:

• Leaky Gut Syndrome: Increases gut permeability and inflammation.
• Small Intestine Bacterial Overgrowth (SIBO): Overgrowth of bacteria can produce excess histamine and consume the DAO enzyme needed to break it down.
• Dysbiosis: An imbalance of bacteria or yeast in the gut

How Do You Overcome Histamine Intolerance?

The goal isn’t to stay on a restricted diet and avoid high-histamine foods long term.
It’s about healing the root cause: your gut!
When your gut is healthy, it can naturally regulate histamine levels more effectively.

Key Supplements for Histamine Intolerance

These targeted supplements can support your body in managing histamine intolerance:

1. Histamine Support: 2 capsules twice a day, 30 minutes before meals. Many patients and customers have provided feedback that it works better than over-the-counter antihistamines!
2. Vitamin C: 1000 mg twice daily, 30 minutes before meals, to stabilize histamine levels.
3. Digestive Enzyme Pro: 1–2 capsules before or after meals to improve digestion.
4. Vitamin D3 with K2: To regulate the immune system and reduce inflammation.
5. Probiotic 20 Billion with S. boulardii: Balances gut bacteria and promotes a healthy microbiome.
6. Herbal Antimicrobials: Such as Berberine Pro and Oregano Oil to combat dysbiosis and SIBO.

A Real-Life Case Study

Although I've treated numerous patients with severe histamine intolerance with great success, one particular patient comes to mind, and I present his case in my video. His symptoms completely cleared up after we addressed the root causes: healing his SIBO and Leaky Gut. This transformation is a testament to the power of targeting the gut for lasting relief!

Ready to Learn More?

For a deeper dive into histamine intolerance, check out my detailed video on my YouTube channel. I explain the science behind this condition, share actionable tips, and provide hope for healing.

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This Ratatouille is the ultimate comforting dish, perfect for cooler weather when you’re craving something warm, tasty, and healthy. Packed with delicious Italian flavors, it’s not just a feast for your taste buds but also a powerhouse of nutrition. The rich tomato sauce is loaded with lycopene, a potent polyphenol known for its antioxidant and anti-inflammatory benefits, while the layers of zucchini, eggplant, and bell peppers provide a generous dose of fiber, helping to support digestion and gut health. 

Now, by coincidence this dish happens to be high in histamines... so if you have histamine intolerance, let's heal your gut first so you can enjoy this!
 

3-4 medium zucchini (sliced into thin rounds)
1 medium eggplant (sliced into thin rounds)
1 large onion (thinly sliced)
2 red bell peppers (sliced into strips)
4 garlic cloves (minced)
5 Roma tomatoes (for the sauce)
5-6 tablespoons olive oil (divided)
2+ tablespoons Italian seasoning
Salt and pepper to taste
Fresh basil (optional, for garnish)
 

Preheat Oven:

Preheat your oven to 375°F.

Make the Tomato Sauce:

Blend the Roma tomatoes with 3 tablespoons olive oil, 2 tablespoons Italian seasoning, salt, and pepper until smooth.
Spread a thin layer of this sauce on the bottom of a 9x13-inch baking dish.

Assemble the Vegetables:

Alternate slices of zucchini, eggplant, and onion in the dish, arranging them vertically in a spiral or straight rows for a visually appealing presentation.
Add red bell pepper strips and sprinkle minced garlic evenly throughout the layers.
Sprinkle each layer with salt, pepper, and extra Italian seasoning

Top with Sauce:

Pour the remaining tomato sauce evenly over the top of the vegetables.

Drizzle with Olive Oil:

Drizzle 2 tablespoons olive oil over the assembled vegetables.

Bake Covered:

Cover the dish tightly with foil and bake for 20 minutes to allow the vegetables to steam and soften.
Pro tip: make sure the dish is large enough so that the aluminum foil does not touch the vegetables since it's recommended that aluminum foil not come in contact with tomato sauce which is acidic.

Bake Uncovered:

Remove the foil, drizzle the remaining 1-2 tablespoons olive oil over the top, and bake uncovered for another 10-15 minutes, or until the vegetables are tender and lightly caramelized.

Garnish and Serve:

Garnish with fresh basil (if desired) and serve warm!

Thank you for joining me this week! Remember, if you’re reacting to foods, it’s your body’s way of signaling that something deeper is going on. Don’t ignore the symptoms—get to the root cause and focus on healing your gut! Be sure to share this with a friend or family member who might be struggling with undiagnosed Histamine Intolerance. 

Wishing you a healthy and peaceful week ahead!

Rajsree Nambudripad, MD